CrossFit 42 South

Archive for October, 2017

Tuesday

Monday, October 9th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

3 TGU es

10 band good mornings

quality… Take your time and get better.

Strength

A1: Ring Rows (5x 8-12 @ 21X2)

rest 1min

Legit reps. Done right and with the correct tempo, these are great for upper body pulling strength.

A2: Deadlift (4-4-4-4-4 @ 21X1)

rest 1min

Use same weight as last week but extra rep today. Don’t add weight! just the rep and better quality.

Metcon

Metcon (AMRAP – Rounds)

Every 1:15 for 10 sets of:

2-6 ctb pull ups

5-12 push ups

10-40 double unders

Pick rep numbers that work for YOU. Goal is each round is the same pace.

Monday: A new week of Awesome

Sunday, October 8th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

Mobility flow as a group then into:

30 cossack squats for quality

*slow and controlled, work to your ROM limits.

Then get ready for your session ahead

Strength

A: Back Squat (10rm)

No tempo, just get after it…… This will suck a little.

B1: Front rack reverse lunge (10-10-10-10-10)

-rest 1:00

B2: Shoulder Press (5x 8-10 @ 3131)

-rest 1:30

Same as last week, but either getting to 10s each set or adding weight from last week if you manged 10s.

Saturday

Friday, October 6th, 2017


CrossFit MSD – CrossFit

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

Metcon

Metcon (Time)

7 rounds for time of:

1-3 rope climbs

10-20 wall balls

10-20 cal row

:30-1:00 FLR on floor

10-20 cal AB
Goal is that your pace is the same each round. Pick numbers that suit YOU….As a guide, a round should take 4:30 – 5:30. Anything over that and you’ve done to much. If you are faster and doing the high end of the reps, go get it..

Burnie show day: No classes but we will have Open gym time

Thursday, October 5th, 2017

CrossFit MSD – CrossFit

We will post what times open gym will be here and on the FB page by Thursday at the latest.

Warm-up

Warm-up (No Measure)

Quick mobility flow to get things going.

Then straight into warming up for A.

Warm up for B after you finish with A.

Strength

Repeating on last week. This is how we will make the progression to become better/stronger etc.

Attention to detail. Move well. Do it like you care!

A1: Snatch grip RDL (6-6-6-6 @ 3121)

-rest 1min before A2

Build each set.

2 less reps than last week. Increase weight.

A2: Front rack step ups (10-10-10-10 @ slower down than up)

-Rest 1:30 before A1

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

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.

Member of the month for August 2017

Thursday, October 5th, 2017
 Troy Sheahen member of the month Aug 2017
I would like to announce Troy Sheahen as the member of the month for August (I’m late on this again, I know).
This guy is one of the nicest humans to come into our gym. He goes above and beyond to interact with the community, helps people with setting up and putting away their gear. On that topic, he goes above and beyond to help out Emma, who is a client at CFMSD and a previous member of the month. For those that don’t know, Emma is blind but does an amazing job and Troy ALWAYS goes out of his way, even missing his workout to make sure Emma is set up and ready to go. This kind act and much more are just some of the reasons why he is a member of the month. Also because he used to not train on Fridays because there was beer to drink, and now he trains and Fridays and just enjoys a beer at the gym haha. Seriously though, Troy has been amazing for a long time, and now it’s time for that acknowledgment.
When and why did you start training with us here at CrossFit MSD?
I started at MSD on your birthday last year!  I started because I saw a photo of myself from Coffs Harbour when I was racing karts and thought “who is that fat old guy that looks like me!!”
What have you achieved since training with us at CrossFit MSD?
Since getting back into full training after my shoulder injury I’m setting PB’s each week.  I’m happiest with my snatch work, I could only power snatch at the start of the year.
Who is Troy away from the box? Work, hobbies, family life, etc
I work in Logistics, not very exciting.  I race karts and that was one of the reasons I started CF.  I needed to lose weight and strengthen my forearms, shoulders, and neck.  At Coffs Harbour earlier this year I scored my 2nd Pole Position at a National Titles, 21 years after the first one 🙂
Tell us a fun fact about yourself?
I have at least 5 toes on each foot.
What are your goals for the next year?
I want to snatch my body weight…..that might be a 2 year goal!

Thursday EMOM fest

Wednesday, October 4th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5min mobility flow to start

then…

5min on the clock to do a quick run through of everything you have in the long 40min WOD.

Metcon

Metcon (No Measure)

40min AMRAP of:

5-10 box jumps 24/20′ sd

5-10 KBS 24/20kg

5-10 cal row/AB

15-30 DU

:15-:30 side plank es

5-10 cal row/AB

5-10 pull ups

5-10 push ups

5-10 shuttle runs (15m sections up+back =1)

Not going to score to enforce quality over rounds/reps. This doesn’t mean slack off though.
The intention here is that you keep this sustainable and repeatable. Pick rep numbers that don’t have you going to muscle failure. You should feel like you could do this for an hour if you had too.

Again, DO NOT GO TO FAST. Enjoy the slower pace and use this a chance to get better at the movements you have. Don’t go to full muscle failure.

Wednesday

Tuesday, October 3rd, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow for 5min

3 single arm DB PS

3 single arm walking lunge steps

Weightlifting

A: Hang Snatch (3-3-3-3-3)

Really focus on getting under the bar. Sit at the bottom for :2. Pull under, not up.

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

rest 2min between sets.

Quality reps each set. Goal is getting comfortable at the bottom of your OHS and during the rep with the slower lower and hold at the bottom.

Tuesday

Monday, October 2nd, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 band pull a parts

:20 lat stretch es

10 band good mornings

Strength

A1: strict pull up (5x 8-12 @ 21X1)

rest 1min

Scale as needed to stick to the tempo. Use a band or drop to ring rows. These are UB reps, can’t break it up.

A2: Deadlift (3-3-3-3-3 @ 21X1)

Quality reps, build each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:

10 TTB

15 no push up burpee

Try to have each round the same pace. Break TTB up from the start if your max set is less than 15-20. Do them in 5s or 4-3-3 or 2s.

Keep moving on the NPburpees

Monday: A new week of Awesome

Sunday, October 1st, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5min row/AB/ski/Skip

3 sets of:

:20 side plank es

5 single arm KB front rack squats es

5 dive bombers

Strength

A: Back Squat (5rm)

No tempo, just get after it……

B1: Front rack reverse lunge (12-12-12-12-12)

-rest 1:00

B2: Shoulder Press (5x 8-10 @ 3131)

-rest 1:30

3131 is the tempo. We will educate you guys on what this means over the next few weeks.

It’s nothing new, just the way that this is written.