CrossFit 42 South

Archive for August, 2017

WOD: Tuesday

Monday, August 21st, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Mobility flow for 5min

Then 3 sets of:

:20 pallof press hold (es)

5 single arm OH lunge steps (es)

*10 step lunge total, 5 each arm

Strength

Same as the last few weeks. Try to add reps or weight from last week.

STICK TO THE TEMPO!

A1: Shoulder Press (4×10-12)

-rest :30 before A2

:3 lowers. Extra set than last week. So only increase in reps and weight a small amount if you can.

A2: strict pull up (4×8-12)

-rest :30 before A3

:3 hold at top and lower.

Extra set than last week. So only increase in reps in a small amount if you can.

A3: FLR on floor (4x :30 – :60)

-rest 2min before A1

Increase time from last week. Extra set also.

If you managed 1min easy with good form, do FLR on rings

B: Front rack reverse lunge (3×10)

Add weight from last week. 2 less reps, quality must be there though.

:3 lower, :3 up. No pausing. Alternate legs each rep. 6 reps total each side.

Rest 1min between sets.

Same weight on all sets.

WOD: Monday

Sunday, August 20th, 2017

CrossFit MSD – CrossFit

Long moderate intensity aerobic work. Don’t go “hard” on this please. Go at a smooth pace that you can maintain. This pace is going to be different for everyone.

This is good for recovery, building your aerobic capacity (ability to breathe and get blood moving around the body faster) which will help you recover better between workouts, which means you can make better gains on the “hard” effort stuff.

Warm-up

Warm-up (No Measure)

A few mins prep before getting into our “feel good” moderate intensity workout.

Metcon

Metcon (No Measure)

42min EMOM of:

1) :45 rowing

2) :45 skipping (can throw some DU in)

3) :10-:25 side plank (es)

4) 5 inch worms + 1-2 push ups

5) :45 AB

6) 10 ring rows + 10-15 air squats

7) Stop and take 5 big slow breaths. In nose, out mouth.

Go at a pace that is repeatable and sustainable. If that is getting 20cals on the rower for you, then that’s okay. But if you are sprinting to hit a certain number, that isn’t the intention.

No scoring to make sure everyone sticks to the prescription of long, moderate pace aerobic work.

Cool down

A mobility flow as a group to finish

WOD: Saturday

Friday, August 18th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds of:

10-20 step walking lunge

4-6 inch worms

:20-:30 active hang

:20-:40 side plank (es)

Then specific movement prep

Metcon

Metcon (Time)

For time:

30 DB step ups 24/20″ 20/15kg

10 bar muscle ups

30 man makers 20/15kg

10 bar muscle ups

50 box jumps 24/20″

10 bar muscle ups

*Dumbell each hand by the sides for the step ups and alt legs each rep.

Man makers = DB by sides, kick out into a push up and complete a rep, then a single arm row (es) while in a push up, then stand with the DB and go into a squat clean thruster, 1 rep. Will explain on the day for those who haven’t done them.
Scale as needed.

For bar muscel ups, can do less reps + ctb. E.g 5 + 5.

If you can get one with a band no thicker than a purple band, you can play with some bar muscle ups. Otherwise, solid CTB for the same reps if they are hard for you as this will help you get better at the prerequisite skill of the bar muscle up.

WOD: Friday

Thursday, August 17th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here, spend 3-5min to get a row or bike in. Just get the body moving and break a slight sweat.

4 sets of:

4-6 ring rows (:4 pull, :4 hold, :lower)

4-6 push ups (:4 lower, :4 hold, :press)

6-10 cossack squats

*This is like last weeks work we did in the warm up. Make sure of the tempo, time under tension is the key. Notice the chance to do a few extra reps and an extra set. Sneaky strength to be made here.

Metcon

Metcon (4 Rounds for time)

50/40 cal row

-rest 5min

50/40 cal AB

-rest 5min

35/25 cal row

-rest 5min

35/25 cal AB

Finished….

Score is your time on each round.
Go hard on these intervals, but hard in relation to the time you will be on the bike or rower.

You score is your time on both 50/40 efforts and the 35/25 efforts.

In your rest, keep moving around. Stay fresh and ready to go.

This will suck. Sorry!

WOD: Thursday

Wednesday, August 16th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Then 3 sets of:

10 goblet squats (:3 down, :3 up)

10 sit ups (:3 up, :3 down)

1min single skips

Then into warming up for strength work.

Strength

Back Squat (3×5)

:3 lower, fast as you can up, :2 rest at the top.

Go at 80-85% of your 5rm from last week.

We will build this over the weeks.

Metcon

Metcon (Time)

5 rounds of:

50 double unders

12 DB snatch (alt) 20/15kg

Then straight into

5 rounds of:

12 TTB

24 air squats

Weightlifting Wednesday

Tuesday, August 15th, 2017

CrossFit MSD – CrossFit

Back at it again….. We are really seeing you guys improve on the weightlifting skills with a weekly focus to it.
Most of you seem to enjoy these sessions which is great.
Keep up the good work kids!

Warm-up

Warm-up (No Measure)

5 down facing dog to up facing dog

10 pass throughs

10 kang squats

x2

5 DB snatch

5 DB push press

5 DB overhead walking lunge

*Perform all reps as a complex with 1 arm then switch sides.

x3 sets.

then barbells out and we will start going over the lifts.

Weightlifting

The power should be the limiting factor in these complexes. Focus on a solid power snatch/clean then be aggressive in getting all the way under the full snatch/clean. If you can power snatch or clean it, you can full snatch or clean it. Actually you can full snatch or clean WAY more than the power, and this is our focus.

A: Power snatch + Snatch (Build to a max for the day)

15min to find a max for the day. If you miss the same weight more than 2x in a row, it’s time to drop the weight back or call it a day.

Heavy, but quality.

B: Power clean + Clean + Jerk (Build to a max for the day)

Same rules as the snatch.

WOD: Tuesday

Monday, August 14th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10min on the clock to:

row/AB/ski/skip/Jog

Switch movements every :45

After every switch, 3 deep lunge + thoracic rotation (es) with down facing dog between each rep.

Then getting in a few reps of the workout before getting after it…

Metcon

Metcon (Time)

21-15-9 of:

Box jumps 24/20″ (sd)

Burpees

-rest 3min

21-15-9 of:

KB swings 32/24kg

Step ups 24/20″ (alt)

-rest 3min

15-12-9 of:

BJ/burpee couplet from above

-rest 3min

15-12-9

KBS/Step couplet from above

Score is total time including rest
During the rest, keep moving, focus on controlling your breathing and get yourself ready to give 100% again.

Scale as needed to maintain high intensity.

For the step ups, you’ll step onto the box, show full extension then step off then switch legs.

Member of the month July 2017

Monday, August 14th, 2017

Sam Hoare member of month july 2017

I honestly don’t think I have met a more enthusiastic and positive human in my life. This guy has a heart of gold. His passion for what he does really show and he has put all of these positives traits into his training on a daily basis.

It’s been such an honor having someone as upbeat as you at the gym every single morning. Keep it up legend!

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

Well CrossFit is something I’d wanted to do for a long time and the turning point was giving up my full-time job in October, So then I would then have the time to be a part of CrossFit as working shift work plus getting my business up and running didn’t give me time to be able to focus on training besides the general bit of stuff I may do at home.

 

Why CrossFit, well I have never been much of a person for team sport as it isn’t something I’ve been good at, being a part of CrossFit allows me to be in a “team” environment but if I don’t do something perfectly it only affects me not letting the “team” down.

 

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

I’ve made friends with some great people I may have never had the chance to otherwise meet, I have improved the way I see myself and becoming more comfortable with myself and my journey every day. Yes I have become stronger, I have suffered from lower back problems since I was around 17 years old and now after training for just over 7 months I haven’t had any issues at all with my lower back as I have gained the foundations of what is only going to make me stronger in the years to come. Well, when I started I was very conservative as the last thing I wanted to do was cause injury to myself, and now I am seeing great progress when it comes to strength gains as well as my cardio fitness “LOVE THE AIRBIKE & ROW MACHINE” 😉

 

Who is SBG (Sam) away from the box? Work, hobbies, family life, etc

Well outside of the Box I am self employed and own SBG SUPPLIES, which honestly I do have a lot of trouble switching off from due to my passion for my business and love of talking to people…. Anyone that knows me knows I am always up for a chat 😛 Hobbies yeah kinda lost track of a lot of them since starting my business as it really is a 24/7 commitment, but of course, anyone that follows me on SBGTheJourney on Instagram will know I love my COFFEE… oh and FOOD…

 

Tell us a fun fact about you?

Fun fact????

Come on do we really know any fun facts about ourselves??? lol

 

Goals for the next year:

To build the strong foundation for a strong future.

 

WOD: Monday

Sunday, August 13th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Mobility flow for 5min

Then 3-4 sets of:

:10-:30 HS hold (practice kicking up)

5-10 scap pull ups

10 pallof press (es)

Strength

A1: Shoulder Press (4×10-12)

-rest :30 before A2

:3 lowers. :1 pause OH and on shoulders. Extra set than last week. So only increase in reps and weight a small amount if you can.

A2: strict pull up (4×8-12)

-rest :30 before A3

:3 hold at top and lower.

Extra set than last week. So only increase in reps in a small amount if you can.

A3: FLR on floor (4x :30 – :60)

-rest 2min before A1

Increase time from last week. Extra set also.

If you managed 1min easy with good form, do FLR on rings

B: Front rack reverse lunge (3×12 )

:3 lower, :3 up. No pausing. Alternate legs each rep. 6 reps total each side.

Rest 1min between sets.

Same weight on all sets.

Quality over weight.

WOD: Saturday

Friday, August 11th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon (No Measure)

45min AMRAP at easy/quality pace of:

Top of push up hold

Angled wall climb hold

Top of wall climb hold

Angled wall climb hold

Top of push up hold

200m run / 1min AB / 1min row

Active hang

Chin over bar hold

Lower from chin over bar

Hanging L sit

200m run / 1min AB / 1min row

6 turkish get ups (alt)

200m run / 1min AB / 1min row

*For all the holds, aim for :5 minimum and work up to :15 maximum. Quality is the focus. Scale as needed to meet the minimum time with quality.

This is 100% not for time, or to be rushed through. This is a long, slow, quality session. Work on strength in the positions and work your breathing throughout the entire workout.

Quality work

WOD: Friday

Thursday, August 10th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow to get things going

Then 3 rounds of:

3-5 ring rows (:4 pull, :4 hold, :4 lower)

3-5 push ups (:4 lower, :4 hold, :press)

6-10 cossack squats (controled and smooth)

Then we will start warming up your barbell, get a few rope reps in and begin……

Metcon

To have a nice flow on the ropes, we will stagger everyone by 3min in groups no more than 4 (4 ropes). This way, everyone gets a clear run at their rope and the gym isn’t a chaotic mess when trying to go from one thing to the next.

Metcon (3 Rounds for time)

3 sets, each for time of:

20 push jerks 60/40kg

3 rope climbs (see notes)

15 hang squat cleans 60/40kg

-rest 5min
*2 legless + 1 legs for guys, 1+2 for girls. Scale as needed. Even if this means less rope climbs total. This should take no more than 2min.

In your rest time, walk around, breath and get ready to go again.

WOD: Thursday

Wednesday, August 9th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (AMRAP – Rounds)

36min EMOM of:

1) 18/12 cal row

2) 60 double unders

3) 15 box jumps 24/20″ (step down)

4) 20m walking lunge

5) 16/11 cal AB

6) rest/walk/breath
Long moderate intensity aerobic session is the goal here. You should be working hard to get the work done in the minutes but should always have about :10 to transition smoothly.

The rest min should be enough for you to keep repeating.

Scale reps back if needed.

Weightlifting Wednesday

Tuesday, August 8th, 2017

CrossFit MSD – CrossFit

Some more weightlifting Wednesday action!!!! Keep putting in the work and you’ll get better at your weightlifting skills.

Warm-up

Warm-up (No Measure)

10 pass throughs

10 air squats

x2

10 deep lunge + thoracic rot

10 pass throughs bottom of squat

x2

5 behind neck press

5 overhead squats (:3 lower, :5 hold at bottom)

x3

Then we will start going over the first lift

Weightlifting

The goal with the hang and low hang work is to build strength in those positions and learning to keep a constant back angle as you lower the bar down before then hitting the lift. We also build in a bit of eccentric load to help you get stronger in these positions.

Keep the shoulders over the bar.

Keep your back tight.

Keep the bar close (lats engaged).

Get the bar into the hips on snatch, high thigh on cleans before getting the bar to pop, then you pull under hard and fast.

Just a few things to think about today.

A: Hang snatch + low hang snatch (5×1+1 building)

Hang is above the knee, low hang is below the knees, just before the plates touch the ground.

Take a few warm up sets, but perform 5 heavy sets, each one building. Think starting around 75-80% of your best 1rm snatch.

B: hang clean + low hang clean + jerk (5×1+1+1 building)

Same positions as the snatch.

Start around 75-80% of best clean and jerk and build.

Member of the month June 2016

Tuesday, August 8th, 2017

Copy of Emma member of the month May 2017

Sam Townsend is the member of the month for June 2017.

I’m behind on posting this, but that doesn’t matter. This guy has been busting his ass daily for years now. I don’t think I’ve ever heard him complain, whine or make an excuse. He has improved in leaps and bounds and for all that, he deserves to be acknowledged for his awesomeness!!!!!!

 

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

I started training here in February 2015. Before I started I was doing my own training at home but not really getting anywhere, just bench, curls and running when I felt like it. Then Ryan started telling me about Crossfit and convinced me to join up and I was hooked on it pretty quickly and never left.

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

Lots of things. My whole view on fitness has changed since starting. I have gotten stronger in every way. My mobility has improved heaps from not being able to overhead squat the bar to be able to do 100kg. When I started I couldn’t do a handstand push up or double unders so I have improved on all those skills too as well as just being a lot fitter.

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

Sam is an electrician at Lion and has been there for almost 6 years now. I like to do crossfit, go bushwalking, stand up paddle boarding, cycling anything outside or in the water is me really. My family are all in Burnie and I am very close with them. I am the second oldest sibling and have 3 sisters.

Tell us a fun fact about you?

When I started crossfit I could bench more than I could squat and I dislike coming up with fun facts about myself.

What are your goals for the next year?

I want to really work on and improve my Olympic lifting. I would like to get better at my gymnastic movements and maybe start getting some handstand walks and just keep working to get stronger and fitter to see what I can do.

 

WOD: Tuesday

Monday, August 7th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds of:

DB front rack carry 15m

DB farmer carry 15m

DB OH carry 15m (2x DB)

75 bar taps

Then start warming up into the WOD.

Metcon

Metcon (Time)

5 rounds of:

10 DB power cleans

10 burpees

40 double unders

-rest 3min

5 rounds of:

5 DB power cleans

5 burpees

20 double unders

20/15kg DB each hand

midline/accessory work

:10-:30 L-sit hold (sitting on floor, bum on ground)

2 TGU (es)

x4-5 sets

WOD: Monday

Sunday, August 6th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow to start

Then 3 rounds of:

5-10 push ups

6-10 cossack squats

:10-:20 active hang

Then getting into back squats

Strength

A: Back Squat (5rm)

Time to see your hard work pay off. Try add 2.5-5kg from your last 5rm. More if you can, less if you need to.

No tempo on this one today

B1: Shoulder Press (3×10-12)

-Rest :30 before B2

:3 lower on each rep. Quick pause OH and on the shoulders, no more than 2seconds.

You may need to go lighter than you think as the higher volume and tempo will make this hard. Reps must be done UB.

Record your best set and put in the notes your other sets.

B2: strict pull up (3×8-12)

-Rest :30 before B3

:3 lower and hold chin over bar :3 on each rep.

If getting to 8 is hard, use band assistance, if 12s are easy, add time to the tempo.

B3: FLR on floor (3x :30 – 1:00)

-Rest 2min before B1

This is essentially the top of a push up hold. Push the ground away from you, tuck your hips under and brace your midline.

It’s the weekend: Saturday

Friday, August 4th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds of:

:10-20 top of ring hold

10 easy kip swings

:10-:20 bottom of dip hold

3 dive-bombers

:10-:20 HS hold (kick up)

10 air squats

*Only go till it starts to get hard to get that strength stimulus, but don’t over exert yourself in the warm up.

Metcon

Metcon (Time)

2 rounds of:

25 HSPU

50 wall balls

-rest 5min

2 rounds of:

12 muscle ups

30 pistols

Score is total time

Deadlift FriYay

Thursday, August 3rd, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

:10 pigeon (es)

10 banded good mornings

x3 sets

10 single arm KBS (es)

x3 sets

then start warming up DL

Strength

Deadlift (5rm)

5rm for the day with no tempo, YAY…..

Get after it, but quality 5rm only. No rounded spines.

Metcon

Metcon (2 Rounds for calories)

6 sets of:

:30 AB

-rest 3min

All out effort sprints. Score is your highest and lowest cals.
3min sounds like a long time to rest, but after you complete your first interval it will seem appropriate. Then after your second interval is will feel like :30 rest HAHAHA.

For reals, go as hard as you can while being able to sustain power output on these today.

WOD: Thursday

Wednesday, August 2nd, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

12min EMOM of:

1) row :40

2) skip :40

3) AB :40

4) down facing to up facing dog :40

Then take a few min to figure out what weight DB you’ll need.

3 sets of:

3-5 push press

3-5 burpees AFAP

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:

20 DB push press

20 burpees

*20/15kg DB each hand

Accessory work

Accumulate 20 Turkish get ups

Alternate arms each rep.

Go as heavy as you can while maintaining quality.

Weightlifting Wednesday

Tuesday, August 1st, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Barbell warm up for snatch for 4-6min before adding weight to the barbell and before the clock starts.

Same for the clean and jerk work.

Weightlifting

A: Power snatch + snatch balance + hang snatch (build to a max in 15min)

All must be done UB. So after the PS you’ll back rack it, hit the sn bal then bring it to the hang for your last full snatch.

B: power clean + hang clean + push jerk + split jerk (build to a max in 15min)

All must be done UB. Find the heaviest in the time you have.

Own each lift. Own each position.