CrossFit 42 South

Archive for August, 2017

Rump day FriYay

Thursday, August 31st, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 down dog to up dog

6 lunge flow + rot (es)

9 barbell rows (:4 up, :4 down) (can add weight if perfect)

12 lunges (hands OH)

x3 sets

Strength

A1: Snatch grip RDL (10-10-10-10)

-rest 1:30

:3 lowers and : 3

If you did this last week, start your first set at last weeks heaviest set and build.

Perfect reps only.

A2: Step ups (DB each hand by sides) (16-16-16-16)

-rest 1:30 before A1

Box height should be knee just below the top of the box. So when your foot is on the box, your hip is slightly lower than your knee (like a squat). Use plates to get correct height if needed.

Make sure you stand all the way up before the other leg makes contact. Step down on the same leg you stepped up with. Switch sides and repeat for 16 reps total (8es).

Slower down than up is the tempo.

Finisher

Metcon (AMRAP – Reps)

Tabata the following for max reps:

KBS 32/24kg
Tabata interval is 8x:20 work, :10 rest.

WOD: Thursday

Wednesday, August 30th, 2017

CrossFit MSD – CrossFit

Today is some strict upper body strength work, working on strengthening your false grip for muscle ups and working some strict HSPU.

We will finish with some easy work. This stuff must be EASY work. It’s been a big week so far.

Warm-up

Warm-up (No Measure)

General mobility flow before getting into the quality work.

Take some time to explore your scaling options before the workout starts, but feel free to adjust up or down as the workout goes today.

Quality work

40min on the clock:

5-8 HSPU

:45 row/AB

30-50 single skips + 30-50 DU

20m bear crawl

:45 row/AB

x CTB pull ups (x= last weeks 50%)

stop and nose breath only for 10 breaths

Go at a real easy pace. Do not try to turn this into a WOD. Unless you only train 1-2x per week, then you should put effort into this and make it a little bit of a workout. But, for most of you who train daily, take this easy, please.

The focus here is getting in some skill work with your gymnastic movements while working aerobically. Quality reps, focus on breathing, enjoy the ride.

Today try to practice your HSPU and CTB. If you don’t have them, we will give you the correct scaling options. If you have them, this is your chance to work on them to make them better.

Not Weightlifting Wednesday:

Tuesday, August 29th, 2017

CrossFit MSD – CrossFit

Well, because it’s my birthday today, I’ve decided to give you guys something gross, but something I’d really enjoy.

This is my Bday present to you all.

Enjoy the process, HAHAHA……

Warm-up

Warm-up (No Measure)

:20 row/AB mod-hard

10 pass throughs

10 air squats

:20 row/AB mod-hard

10 KBS (face height)

10 barbell press

x2 sets

Then taking time to warm up the workout well. 10min on the clock for you to do this.

Please scale as needed today..

Karen falls in love with DT (Time)

50 wall balls

3 rounds of “DT”

50 wall balls

2 rounds of “DT”

50 wall balls

1 round of “DT”

“DT”

12 deadlifts

9 hang power cleans

6 push jerks

70/47.5kg
Please scale as needed. This will be a long and sucky WOD.

Smaller target and weight on the WB so you can get through them.

Reduace barbell weight as needed.

Enjoy 🙂

Tuesday

Monday, August 28th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

From the start of class you have 8min on the clock to get some easy row/AB in.

Every :45 get off and do:

10 sit ups + 3 inch worms.

Gradually build up your speed for the WOD.

Interval work

Can start on either row or AB to allow for a nice flow.

We will try to get you into groups of 3 and follow each other through to make sure you stick to the prescribed rests.

Metcon (Calories)

1:00 max effort cal AB

-rest 3min

1:00 max effort cal row

-rest 3min

:45 max effort cal AB

-rest 2:45

:45 max effort cal row

-rest 2:45

:30 max effort cal AB

-rest 2:30

:30 max effort cal row

-rest 2:30

:15 max effort cal AB

-rest 2:30

:15 max effort cal row

Finished! Score is total calories combined.
I’m not going to lie, this is going to hurt.

Go hard on the AB/row to get as many cals as you can, but not so hard that you hit a complete drop off after the first 1min intervals.

The score will be the total cals.

Enjoy The Process!

midline/accessory work

3-4 sets, not for time of:

:20-:40 side plank (es)

:20-:40 pallof press hold (es)

5-10 strict TTB

Go from one movement to the next etc. Not times, but still move with internet and purpose.

Make this as hard or easy as you need to based on your level of fitness/strength/skill.

WOD: Monday

Sunday, August 27th, 2017


CrossFit MSD – CrossFit

Last week on this specific progression.

It may seem boring to repeat the same thing, but sometimes we have to do this to actually get better.

Warm-up

Warm-up (No Measure)

2 sets of:

10 pass throughs

4-8 scap pull ups

4-8 DB push press (es)

Strength

Same as the last few weeks. Extra set than last week and this is the last week on this specific progression.

STICK TO THE TEMPO!

A1: Shoulder Press (5×10-12)

-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 (5×8-12)

-rest :30 before A3

:3 hold at top and :3 lower.

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

A3: FLR on floor (5x :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 (3×8)

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.

Saturday

Friday, August 25th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Get here and spend some time on a rower, bike, skipping etc. Just get moving and get warm.

Then as a group, we will slowly build into your snatch grip RDL as this will be new for most of you. We will also work into the TTBs

Strength/Gymnastics work

A1: Snatch grip RDL (10-10-10)

:3 lowers, :3 up.

Use a moderate weight. Perfect form.

Rest 1:00 before A2.

A2: Toes-To-Bar (3x ME – a few*)

Rest 1:30 before A1

ME minus a few is different for everyone. The intenent is that each set you go just before failure, so you can try repeat within a few reps on each set.

Now, if you are just starting to get the hang of your ttb, then just go for it. ME each set as you will be able to repeat in the sets to come as you are more in a learning phase, than a strength/conditioning phase.

Interval work

Metcon (2 Rounds for calories)

6x :15 max effort AB

-rest 1:15

Score is highest and lowest cals
High power output work. This time domain is very short and should allow you to really go all out on each set.

Really go get after the intervals!!!!

This will still have a level of suck to it as the rests aren’t too long for the effort you are putting in.

WOD: Friday

Thursday, August 24th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3-4 sets of:

down and back single arm OH carry (es)

Switch sides after every trip down and back on one side.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP of:

10 single arm DB snatch (es)

10 single arm DB thrusters (es)

60 double unders

20/15kg

*For the DB work, this will be single arm. You will do 10 DB snatch on one side, then 10 on the other. Then 10 thrusters on one side, then the last 10 on the other.

midline/accessory work

For 10min and for quality:

:10-:30 hollow hold / tuck hollow hold

1 TGU (es)

:10-:30 hanging L sit hold / tuck hold

1 TGU (es)

WOD: Thursday

Wednesday, August 23rd, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Strength

Back Squat (3×5 @ 82-87% 5rm)

:3 lowers, :2 rest at the top.

Rest 2min between sets.

Increase weight from last week by 2%

Focus work/fitness

You’ll start by hitting max efforts on burpees and CTB. Getting as many reps in 1min as you possibly can.

Rest 3min between your burpees and CTB.

We will then do an EMOM with specific numbers based on what you were able to get in your ME sets.

A: Max effort burpees in 1min (AMRAP – Reps)

Perform as many reps as you can in 1min of:

Burpees

Go as hard and fast as you possible can. Be sure of full hip extension at the top and that your chest and thighs make contact at the floor.

B: Max effort CTB in 1min (AMRAP – Reps)

Perform as many reps as you can for:

Chest to bar pull ups

These aren’t strict, you can kip.

Scale as needed.

C: Metcon (AMRAP – Rounds)

12min EMOM of:

x burpees

x CTB pull ups

x = 50% of ME sets from above.
The goal is that you move with quality, practice the movements, don’t just do them. Building up some ctb volume while working in some burpees.

Put in notes your reps.

Weightlifting Wednesday

Tuesday, August 22nd, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 band pull a parts

10 banded pass throughs

10 deep lunge (alt sides)

5 barbell muscle snatch

5 barbell power clean

5 barbell push press

x2-3 sets

Weightlifting

Quality lifts over just trying to get something heavy.

The goal is to build consistency at weights close to your max.

If today is a PB day, then good for you (high five), but don’t be chasing it, focus on the quality of your lifts and over time the PB will follow 🙂

A: Power Snatch (2-2-2-2-2)

-rest 1:30 between sets.

B: power clean and jerk (2-2-2-2-2)

-rest 1:30 between sets.

*If you have been practicing split jerks today I want you to go first rep push jerk, then second rep split jerk.

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.