CrossFit 42 South

Archive for October, 2017

Wednesday

Tuesday, October 31st, 2017

CrossFit MSD – CrossFit

First of November…… Holly shit. The year has just flown by.
It’s been an awesome year with you all. Let’s finish it off strong!!!!

Warm-up

Warm-up (No Measure)

mobility flow for 5min

DB in each hand for the following complex:

5 DB power snatch

15m OH walk

x5 sets for quality

*for the DB power snatch, have the DB between your feet and explosivly extend your legs and hips and pull the DB to OH in one motion.

Weightlifting

A: Push Press (6-6-6-6-6 @ 12X3)

Stick to the tempo on this. Makes it tough with pausing on shoulder and the holding OH.

Extra rep from last weeks 5s. Try start at the same weight as last week. And build to as heavy as last weeks best or heavier if you are feeling it.

B: Overhead Squat (1-1-1-1-1 @ 32X1)

Onto the singles. Stick to the tempo, and see how heavy you can go on this today.

Tuesday

Monday, October 30th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Warm up will start at 5 past the class starting time. Giving you time to row/bike/skip/run etc..

3 sets of:

:10-:30 top of ring dip hold

3-5 inch worms

6 jumping lunges (height and stick landing)

So for the jumping lunge, push of both legs as hard as you can to jump as high as you can but try to be smooth and fluent on this.

Strength

A: Single leg deadlift (5×10/leg @ 21X1)

-rest :30 between legs and 1min between sets

Progress in weight and quality from last week.

Stick to the rest!

B1: strict pull up (5x 3-6 @ 31X5)

-rest :15

This is a 3sec lower and a 5sec chin over bar hold on each rep. Scale as needed to meet this tempo.

B2: dual kb front rack reverse step lunge (5x 10-14 @ slower down than up)

-rest 1min

alt legs each rep. Each step is 1 rep. Keep elbows down and in, don’t rest the KB on top of your shoulders to make it easier. Challenge your midline and upper back as well as the shoulders.

Then focus on good lunges.

Metcon

C: 2:30 max cal Air bike (Calories)

2:30 max cal AB

Go get it…..

Score is total cals

Monday: A new week of Awesome

Sunday, October 29th, 2017


CrossFit MSD – CrossFit

New week, new opportunity to get the basic things dialed in.
I want everyone to focus on the basics this week and try to build it into the future.

Drink enough water. I don’t care what your excuse is for not drinking enough. You aren’t 5 years old.
The starting point is 3l for lads and 2.5l for girls. This is entry level, more is better. A great tip to help you get your water in and retain the water is half a lemon squeezed and a pinch of Himalayan sea salt in half .5lt water and drink that first thing in the morning before anything else.

I’m going to educate you all as much as possible on things you can be doing to improve your health, wellness, and fitness. Training is 1-2 hours out of 24 hours in your day. So it’s time we start addressing the other things that can get overlooked.

As always, if you want extra help or have questions, please talk to me.

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

Quick lunge/hip flow then into main warm up

3 sets of:

5 single arm DB front rack squats @ 3330 (weak)

2-4 strict TTB

5 single arm DB front rack squats @ 3330 (strong)

:10-:20 holloe hold (PErfect)

Strength

A: Back Squat (3×10 @ 21X1)

-rest 2min

Same as last week but add another 2.5-5kg. Expect to do this sets/reps 1 more time next week, so pick your weight with the thought of still having more in the tank.

B: Shoulder Press (3×10 @ 31X1)

-rest 2:00

Same as last week but add another 1-2kg. Expect to do this sets/reps 1 more time next week, so pick your weight with the thought of still having more in the tank.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

15min AMRAP of:

5-10 strict burpee + 2 push up***

5-10 TTB

10 hang cleans @ 50% of A (scale down if needed, these are full cleans)
***Each burpee has 2 strict push ups before popping up into the jump and clap then you go back down and do 2 strict push ups etc. Scale to 1 push up or knees if you don’t have a legit push up.

So doing 10 burpees like this will be 20 push ups today

Saturday

Friday, October 27th, 2017


CrossFit MSD – CrossFit

Affiliate cup at CrossFit Levitate today at 10am. This is in Launy….

Head over for the day if you can to come and support our crew.

Warm-up

Warm-up (No Measure)

50 bar taps

1min AB/row

15m high knees

15m butt kicks

x2 sets

then practice a few DU and let’s begin

Metcon

A: Metcon (AMRAP – Rounds and Reps)

15min AMRAP

25-50 double unders

100-200m run
No more than approx 1min on each movement. Scale reps and distance to keep it moving.

B: Metcon (5 Rounds for reps)

Every 3min for 15min complete the following:

250/200m row

Score is fastest and slowest times.
Go hard as you can on this, but not so hard you are done after the first effort, but not to slow that you think you could have done more.

Friday

Thursday, October 26th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Pretty much the same session as last week. With a vew tweaks. This stuff is very important. Don’t neglect it or just brush it off.

3 sets of:

10-15m slow bear crawl

10 band good mornings @ 33X1

10-15m walking lunge steps (easy effort)

Strength

Like last week, with some variation. You’ll do all single leg reps on 1 side before switching instead of alternating like last week.

Quality overload, please. This is very important.

A1: Single leg DB by side RDL (3×10/leg @ 2121)

-rest 1min before A2

Like last week, but this time doing all reps on 1 leg before switching sides. 10 reps each leg.

Quality is the key here.

A2: Back rack reverse lunge (3×10/leg @ slower down than up)

-rest 1:00min before B2

all reps on 1 leg before switching legs. Can rerack and go again.

B1: Dumbbell Z press (4x 8-12 @ 2121)

Like last week but extra set. Don’t add weight, aim for 12 reps on the sets and get through the extra set with quality. Only add weight if you did 3×12 last week easy.

Best position and quality over the weight please.

B1: snatch grip penally row (3x 8-12 @ 21X1)

-rest 1:00

new pulling variation here. Keep back flat, don’t let your hips or shoulders rise to much and keep the bar close.

If you mobility is poor, do this from a hang position, rather from the floor so you can keep your back flat.

Thursday

Wednesday, October 25th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here start with:

row/AB/ski/skip and just generally get your heart rate up. We won’t start class till 5min in to allow you time to do this.

3 sets of:

:10-:20 hollow hold

:10-:20 arch hold

5 down facing to up facing dog

5-10 TIGHT perfect kip swings (feet together)

Then get in a few reps of each movement to prep for the workout.

Workout starts 5min after the warm up, so get your shit together quickly..

Metcon

A: Metcon (Time)

5 rounds of:

10-20 TTB

10-20 dual DB front rack squats

10-20 box jumps 24/20″

:10-:40 side plank es

-rest 2min

*Score is total time after last side plank (don’t minus off the rest times before that)
There will be a 30min cut off. This is so you pick the reps/weights/difficulty that suits YOU and allows for rounds to be completed within 5min (including the rest time). Each movement should take no more than 1min. If it takes you 2min to complete 20 TTB/FS/BJ then you are doing more reps than you can handle and are most likely spending more time resting than actually working.

So, by doing more than you should be doing and getting time caped is really do less than what you could be doing as you didn’t finish the workout.

Be smart, scale to suit your level and get a good workout in.

B: Metcon (No Measure)

Run the subdivision circuit. Follow path around, go in and around the colder-sack then back.
If you are a “slower” runner, and please be honest with yourself, scale the distance back a bit so you can keep an effort in which you are running the entire time at the same speed from start to finish.

This is only approx 1.2km

We aren’t timing as we don’t want you to hit this as hard as possible. The goal is we build your running pace over the weeks/months.

Wednesday

Tuesday, October 24th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow for 5min

5 sets of: (quality but there is strength to be made here)

5 single arm push press

5 single arm OH walking lunge

5 single arm DB row

*For the row, bend over with feet side by side like a regular barbell row and keep back flat, shoulders square to the floor.

Go heavy as you can on this with good form.

This warm up is a sneaky workout. Treat it as if it were written in as a workout please.

Weightlifting

A: Push Press (5-5-5-5-5 @ 12X3)

Stick to the tempo on this. Makes it tough with pausing on shoulder and the holding OH

B: Overhead Squat (2-2-2-2-2 @ 32X1)

rest 2min between sets.

less reps than last week. Try go heavier.

Tuesday

Monday, October 23rd, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Warm up will start at 5 past the class starting time. Giving you time to row/bike/skip/run etc..

3 sets of:

:10-:30 top of ring dip hold

15 band good mornings

5 broad jumps (stick landings, be smooth like ninja)

*For the jumps, start of small and build the distance/effort as the reps and sets go on please.

Strength

A: Single leg deadlift (5×10/leg @ 21X1)

rest 1min

Same weight on each set as last week but extra rep today. Don’t go heavier than last week. Let the extra rep to it’s magic.

B1: strict pull up (5x 3-6 @ 31X5)

-rest :15

This is a 3sec lower and a 5sec chin over bar hold on each rep. Scale as needed to meet this tempo.

B2: Kettlebell swing (5x 10-15)

Pick own weight. Quality reps.

-rest 1min

Metcon

Metcon (No Measure)

12min AMRAP for quality of:

3-6 strict TTB

15-40 double unders

Goal is quality over speed.
Be strict on getting good reps, don’t rush but don’t stop moving.

No score on this one. Just good quality work.

Monday: A new week of Awesome

Sunday, October 22nd, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

Then lunge/hip mobility flow for 2-3min to losen up

5 single arm front rack Kb squat (weak side)

:20-:40 side plank (weak side)

5 single arm front rack KB squat (strong side)

20-:40 side plank (strong side)

x2 sets

For the squats tempo is 3330

Strength

A: Back Squat (3×10 @ 21X1)

-rest 2min

Same as last week. Add 2.5-5kg. Don’t max out today. Leave room for growth

B: Shoulder Press (3×10 @ 31X1)

-rest 2:00

Add 1-2kg. Don’t max out and leave room for growth

Metcon

Metcon (Time)

5 rounds for time of: (18min cap)

10-20 wall balls

10-20 no push up burpees

:30-:60 FLR on floor
18min cap…

Scale the reps as needed so you are going to finish within the time cap. Challenge yourself, but be honest with your ability.

Saturday

Friday, October 20th, 2017


CrossFit MSD – CrossFit

Affiliate cup at CrossFit Levitate today at 10am. This is in Launy….

Head over for the day if you can to come and support our crew.

Warm-up

Warm-up (No Measure)

2 rounds of:

100-200m run

5-10 burpee broad jumps

Then straight into EMOM…

Metcon

Metcon (Calories)

1) 5-20 cal row

2) rest

3) 5-20 cal AB

4) rest

Score is total cals.
This is 10 sets total. Don’t full effort sprint these cals otherwise you will be lucky to get the minimum number. Go as fast as you can while being able to hold on as this is scored as total cals, not your best 1-2 efforts. Be smart.

Friday

Thursday, October 19th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10m SLOW bear crawl fwd

10m SLOW bear crawl bck

10 pallof press es

Then taking some time to explain the new movements today. The single leg RDL and the Z press.

Strength

Last week on this specific progression. Increase weight on all sets, but quality is the main priority as always.

A1: Single leg alternating Dumbbell RDL (DB each hand by sides) (3×20 @ 2121)

-rest 1min before A2

Quality is the focus here. Learning to use one leg at a time and having the strength and balance to do so in a hinging/bending movement.

You can build on these. You can also use KB to help make the weight differences.

Demo video: https://www.youtube.com/watch?v=oPTCJjPE0l8

A2: Back rack reverse lunge (3×20 @ slower down than up)

-rest 1:00min before B2

alternating legs. Good quality reps over the weight.

B1: Dumbbell Z press (3x 8-12 @ 2121)

-rest 1:00min before B2

Get into the best position you can. Shoulders over hips, create an L shape in your body. Quality over load.

These are great to help with midline stability and flexability to help you with lots of other work.

Demo video: https://www.youtube.com/watch?v=H2JHcjVWReE

B1: Barbell row (supinated grip) (3x 8-12 @ 21X1)

-rest 1min before B1

Stay over the bar, really pull the bar into the body and hold for the full :1. No hitching or kipping the rep. Keep it strict and solid.

Thursday

Wednesday, October 18th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here start with:

row/AB/ski/skip and just generally get your heart rate up. We won’t start class till 5min in to allow you time to do this.

Then lunge flow + down facing dog mobility flow x 3 rounds

Then take 3-4 sets to warm up the WOD:

3-5 thrusters (light – workout weight)

2-4 push ups (slow down and up)

30 single skips + 10-20 DU

*slow push ups in warm up for joint and tendon health prep

Metcon

A: Metcon (2 Rounds for time)

Every 4min for 20min (5 sets total)

10-15 thrusters 40/30kg

10-20 push ups

20-60 DU

Score is fastest and slowest, but goal is to have each round at a similar pace. Not a crazy fast round and really slow round.
Pick rep numbers that allow you to complete each movement within 1min so you get rest time. Doing this rx for the sake of it and not getting any rest time is not doing the workout Rx as the stimulas is completly different. Check your ego and get a better workout.

B: Metcon (2 Rounds for time)

200-400m run

-rest 1min

Score is fastest and slowest rounds.
Goal is each run is the same pace. Not really fast on the first effort then really slow on the last.

Member of the month September 2017

Wednesday, October 18th, 2017

Connor Kelly member of the month Sep 2017

Connor is our member of the month for September. Since training with us, he has done all the basic things but has done them well. We told him to show up daily and he has. We encouraged him to eat healthily and he did. I told him to get in more protein and he listened. As simple as all these sound, it’s these small basic things and consistency that has allowed him to lean out HEAPS since he started, get a lot stronger, fitter and gain more flexibility. #consistency is the key to get the result in anything you do. There is no quick fix.
Well done buddy

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

I started training at MSD late April 2017 and have been enjoying every day since. I began at MSD for a number of reasons, one being the training environment is unlike other gyms, everyone one is extremely supportive and motivating, it pushes you to be a better you. Also, the style of training is very functional for the line of work that I am in.

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

Since training at MSD I have seen a massive improvement in many of my lifts and workouts, but more importantly, I’m seeing more improvements in my lifestyle, how I eat, and how I approach things in life.

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

Outside the gym I work as a police officer in the Burnie region, I own a 9 Month old Husky who occupies most of the rest of my time.

Tell us a fun fact about yourself?

Fun fact: Before working as a police officer I was a Zookeeper and was given the opportunity to assist in raising a Lion cub amongst many other animals.

What are your goals for the next year?

My goal for next year is to hit a weight of 75kg which currently I and over half way to achieving thanks to Crossfit MSD.

Wednesday

Tuesday, October 17th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow for 5min

3 sets each side

4 single arm DB snatch

4 singe arm DB push press

4 single arm bent over rows

-rest :30 between sides

For the rows, set up like a bent over barbell row with a flat back.

Weightlifting

A: 3x hang power clean + 3x push press + 3x push jerk (5x 1 of the complex, building to a max for the day)

So you will do 3 hpc + 3 push press + 3 push jerk for 1 set. Build each set. No dropping the bar until the last jerk is complete.

B: Overhead Squat (3-3-3-3-3 @ 32X1)

rest 2min between sets.

less reps than last week, extra second at the bottom. Should still progress in weight.

Tuesday

Monday, October 16th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Warm up will start at 5 past the class starting time. Giving you time to row/bike/skip/run etc..

3 sets of:

:20-:30 top of ring row hold (rings on chest)

:20-:40 FLR on floor

:20-:30 glute bridge

10 KB swings (russian) (Pick own weight)

Strength

A1: Strict Chin ups (5x 8-12 @ 21X2)

rest 1min

reps must be done UB. Use a band as needed.

A2: Deadlift (5-5-5-5-5 @ 21X1)

rest 1min

Same weight on each set as last week but extra rep today. Don’t go heavier than last week. Let the extra rep to it’s magic.

Metcon

Metcon (Time)

10 rounds for time:

1-3 wall climbs (control lowers)

5-10 TTB

10-15 box jumps 24/20″ sd
Aim for each round the same pace. Pick rep numbers that allow you to move at no more than 2min per round. No more than that.

Monday: A new week of Awesome

Sunday, October 15th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

3 sets of:

5 inch worms

10 alternating deep lunge es

3 sets of:

:20-:40 plank hold

4-6 goblet squats @ 3331

*Slow tempo goblet squats to prep you for the heavier barbell and dial in your squat position

Strength

A: Back Squat (3×10 @ 21X1)

Use 75-80% of last weeks 10rm. Stick to the tempo!

B: Shoulder Press (3×10 @ 31X1)

-rest 1:30

Go around 65% 1rm

Metcon

Metcon (Time)

5 rounds for time of:

12-24 jumping lunges

10-20 no push up burpees

:15-:45 side plank es
Pick reps and times on the holds that allow you to complete 1 round every 3min, no more.

Try to pace this workout so each round is of similar time.

Saturday

Friday, October 13th, 2017


CrossFit MSD – CrossFit

Affiliate cup at MSD today at 10am.

Come and support your team, tell all your friends and family about it so they can get around it too.
Remember on Monday we will have a trial session for your friends. So what a great chance to get them interested.

Warm-up

Warm-up (No Measure)

15m slow bear crawl

5 scap pull ups + :10-:20 chin over bar hold

10-15 air squats

x2 sets

Strength

Thruster (10-10-10)

-rest 2min between sets

Start moderate and build. As a guide, lots of workouts where you do more than 10 in a single WOD, the weight is 40/30kg.

Metcon

Metcon (AMRAP – Rounds)

20min EMOM

1) 5-10 TTB

2) 5-10 DB thrusters 20/15kg
Like we have been doing all week, and will continue to do, pick rep numbers that suit you. This should look like :30 on, :30 off +/- a bit as a guide. Not barley getting the work done because you think you can do it. Push yourself though, just being smart. 20min is a long time.

Friday

Thursday, October 12th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

One time through of:

200m jog

250/200m row

20/15 cal AB

3 sets of:

10m SLOW bear crawl fwd

10m SLOW bear crawl bck

10m single arm OH walking lunge (swap sides 5m)

Strength

Last week on this specific progression. Increase weight on all sets, but quality is the main priority as always.

A1: Snatch grip RDL (4-4-4-4 @ 3121)

-rest 1min before A2

Build each set.

2 less reps than last week. Increase weight.

A2: Front rack step ups (8-8-8-8 @ slower down than up)

-Rest 1:30 before A1

2 less reps, increase weight as long as quality is there.

B1: Single Arm Dumbell Press (3x 8-12 @ slower down than up)

-rest 1:00min before B2

Try progress in reps if less than 12. Progress in load if you did 12 last week.

B2: single arm DB/KB row (3x 8-12 @ slower down than up)

-rest 1:00min before B1

Try progress in reps if less than 12. Progress in load if you did 12 last week.

Thursday

Wednesday, October 11th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here start with:

row/AB/ski/skip and just generally get your heart rate up

5min mobility flow to start

then…

Then 2 min rounds

2-4 reps of each movement + 100m run

Metcon

Metcon (6 Rounds for time)

6 sets, each for time:

10-20 KB swings 24/16kg

10-20 box jumps 24/20″ sd

10-20 burpees

200-400m run

-rest 3min
The intent is that each round takes no more than 5min. So, please scale as needed. The goal is that you maintain UB reps on each movement too. So pick reps that work for you. You are better to do less but with less rest time/more intensity than doing the high end of the work and standing around looking for a chalk bucket, sipping water etc.

Scale as needed to suit you please.

Wednesday

Tuesday, October 10th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow for 5min

3 sets each side

4 single arm DB snatch

4 singe arm DB push press

4 single arm bent over rows

-rest :30 between sides

For the rows, set up like a bent over barbell row with a flat back.

Weightlifting

A: hang clean + push press + push jerk (5x 2 of the complex, building to a max for the day)

drop and reset after first jerk.

so you do HC + PP + PJ twice over for 1 set

B: Overhead Squat (5-5-5-5-5 @ 32X1)

rest 2min between sets.

progressing from last week.