CrossFit 42 South

Archive for March, 2017

Member of the month February 2017

Thursday, March 9th, 2017

Chelsea member of the month Feb 2017

Chelsea has been a member at CrossFit MSD since the early days. Before we even had our own gym and we used to kick it at the PCYC.

I feel she deserves this award for so many reasons. She never complains, never makes excuses, shows up every day and is always so willing to help others. She doesn’t do the classes, but I see her trying to still get involved in the community and the simple fact that she hasn’t really missed a day of training since she started is amazing. Not many people can say that they have committed to a training program for nearly 5 years or so.

Well done Chels, you are such an inspiration to all. Keep being awesome!

When and why did you start training with us here at CrossFit MSD?

I started Crossfit in 2012. I had only just dating Dale now my husband who was doing CrossFit at the time at the old PCYC and one day he took me to try it. I wasn’t real keen and would only turn up when Dale was on his four days off work. It then got to a point where I guess I could say I was addicted haha and haven’t stopped since. Crossfit is now a huge part of my life and its something that just happens in my everyday life without a doubt. I have always been a sporty individual and this is why I enjoy CrossFit because it involves lots of fitness.

What have you achieved since training with us at CrossFit MSD?

Since training at MSD, I have followed many different programs many that are for competitive athletes. Following these programs have allowed me to prepare for competing in competitions which I have done many. Some comps I have managed to do relatively well in.

In 2014 I made the move to Sydney where I trained CrossFit also which I made the team to go to Regionals to compete which was such an amazing experience.

Who is Chelsea away from the box? Work, hobbies, family life, etc

Recently got married 

I am full time Rehabilitation Nurse at the NWRH currently doing a Clinical Nursing Consulting role.

I have two fur babies Waldo and Stella who are very active and love to keep us on our toes.

Love the outdoors, swimming, kayaking, bushwalking anything active 

Tell us a fun fact about you?

I have an identical twin so don’t be fooled

What are your goals for the next year?

Keep training hard and link some muscle ups, become more of a gymnast  and

Make a team to get to regionals 🙂

WOD: Thursday

Wednesday, March 8th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

6 sets of:

5 single arm push press + 15m OH carry (es)

200m run/15-20 cal AB/15-20 cal row

*Alternate what you do each round on the run/AB/row. Move with intent with the DB work and focus on your breathing on the other stuff. You should get out of breath a bit on this, but not to fatigue.

Then we will start working on the complex.

Weightlifting

Power clean + 2 front squats + jerk (1rm of the complex in 15min)

Push or split jerk is fine today.

Consistency Work

10min EMOM of:

1 power clean and jerk @ complex max weight

Push jerk on this one….

Adjust load if needed.

WOD: Wednesday

Tuesday, March 7th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5min of:

5 no push up burpees

20 bar taps

5 push ups

10 band pull a parts

*Go at a pace you would if this was a 10min AMRAP

Then we will take 10min to play around with some ctb and HSPU so we all know what we are going to practice in todays workout.

Metcon

Metcon (No Measure)

25min AMRAP of:

400m run

22/18 cal Row or AB

50 double unders

20 CTB pull up

22/18 cal Row or AB

20 HSPU
For this workout, you are able to alternate between the AB and rower each set. Try to get an even number of each.

To keep a nice flow, if you need to wait more than 10-15seconds just move onto the next movement. Were after a nice long aerobic session with some skill sprinkled in.

Scale CTB and HSPU as needed. We will try come up with specific scale options as needed.

Please remember that this isn’t scored today, so the focus is on good quality movement and breathing.

WOD: Tuesday

Monday, March 6th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here, before class starts try and get some easy aerobic work in on the bike or rower. 5min is enough.

3 sets of:

10 band good mornings (slow down, snap up)

10 sit ups

10 reverse lunges (hand OH)

Strength

Deadlift (5-5-5-5-5)

Build each set. Start heavy and build. Not touch and go. Quality lifts, no halloween cat backs.

Take 2-3min rest between sets.

Accessory work

10min EMOM of:

1) 8-16m DB front rack walking lunge

2) :20-:40 plank in top of push up

*Pick your own weight on the lunges. Challenge yourself on both movements, but the quality is more important than the weight/distance/time.

WOD: Monday

Sunday, March 5th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Quick lunge flow before getting into the main warm up

10min to cycle through:

5 kang squats (hold :3 each position)

5 down facing dog to up facing (:3 hold each position)

:10-:20 side plank (es)

100 single skips

Strength

Back Squat (3×8)

This is the start of a progression. You’ll do 3×8, 3×6, 3×4 then 3×2.

Start as heavy as you think you can while being able to progress each week.

Same weight on all working sets. Be sure to not get lazy and do your best to get to depth, etc.

Metcon

Metcon (Time)

For time: (10min cut off)

7-14-21-14-7 of:

Bar facing burpee

Push jerk 50/35kg

*Be sure these are push jerks and not a press.

Open WOD 17.2: Saturday

Friday, March 3rd, 2017

CrossFit MSD – CrossFit

No classes this morning but open gym time from 7am for you to get the CrossFit Open workout done.
Try to get here before 8:00am if possible so you are aware of what’s going on.

For anyone who wants’s to see that Maso does exercise, I’ll be getting after the workout around 9:30am.

Good luck and enjoy it……….

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chest-to-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 sit-ups

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 jumping chest-to-bar pull-ups

8 power cleans

M: 20-lb. dumbbells

F: 10-lb. dumbbells

* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds

CrossFit Open 17.2: Friday

Thursday, March 2nd, 2017

CrossFit MSD – CrossFit

17.2 kicks off at the box from 3:30pm.

There will be no regular programming today or tomorrow. We will be doing the Open workout instead.

If you are doing the Open tomorrow, take today as an easy training day/rest day. Come in the arvo and cheer/judge those who are competing today.

If you are doing the Open workout this arvo and you normally come in the morning, feel free to come in and do a mobility type of workout.

If you want to train Friday morning and you aren’t doing the Open, come on in. We will sort you out with something to do. Friday morning will be open gym time.

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chest-to-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 sit-ups

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 jumping chest-to-bar pull-ups

8 power cleans

M: 20-lb. dumbbells

F: 10-lb. dumbbells

* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds

WOD: Thursday

Wednesday, March 1st, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

12min to go through the following:

5-10 no push up burpees

10-20 cal row or bike

50-100 singe skips

*Try to only breath in through the nose and out through the mouth. Keep this aerobic, don’t go balls deep on the warm up.

Then we will do a quick movement flow before getting into the lifting.

Weightlifting

3 position snatch (hips, knees, floor) (build to a max in 15min)

These are full snatches. So you will do 1 rep from the high hang (hips), the 2nd rep from the hang (knees) and the last rep from the floor.

You can drop the bar to reset for the rep from the floor.

Build to the heaviest you can manage for the day. Remember these are full snatches.

Consistency Work

10min EMOM of:

1 snatch @ heaviest weight above.

So if you got 50kg for the 3 position work, you are now going to use the same weight but perform 1 snatch from the floor every minute.