CrossFit 42 South

Archive for November, 2017

Friday

Thursday, November 30th, 2017


CrossFit MSD – CrossFit

The first of December means that is’s Christmas month….. Where on earth has this year gone? It’s just flown by.
I hope you have stopped to appreciate the small things and the big things that happen to us daily and in our lives. Because before we know it, the weeks and months and year just goes by so fast, we are so busy and we forget to appreciate the things that are right there in-front of us.

I just want to say thank you to everyone at CFMSD. I’m so grateful for everyone of you. You guys are amazing and I really appreciate you all.

Go and flex your gratitude muscles and be grateful and thankful for something or someone today.

Warm-up

Warm-up (No Measure)

3 sets FOR QUALITY…

50m single arm farmer carry es

10 perfect air squats @ 2120

For the carry. Go to the fence, then switch arms.

*Go as heavy as you like/can on the farmer carry. Can use the handles, just don’t waste time messing about for to long. Use handles if you want to go beyond 32kg KB

A1: Front rack step ups (3×20 alt legs)

-rest 1:30

20 reps, alt legs this week. 10/side total.

Quality reps, be sure to step all the way up and through and control your lower.

A2: Dumbbell Z press (3x 8-12 @ 31X1)

-rest 1:00

progress in weight or reps from last week. This will be a bit tougher though as you are superseding with the lower body work and will have some fatigue.

Accessory work

For quality and that sweet pump

This is the same as last week but aim for for reps or weight or both…

2-3 sets of:

10-15 DB floor press @ 21X1

10-20 tricep push downs

floor press – https://www.youtube.com/watch?v=9vcKpv45aeE

A3: Ring Rows (3x 8-12 @ 21X1)

-rest 2:00

Legit reps. Don’t let form drop at all. These are sooo good for upper body pulling strength when done right.

Thursday

Wednesday, November 29th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

get in 3-5min of aerobic work before you start. We will start class a few min later to allow you time to do this.

3 sets of:

:20-:30 hollow hold

5 kip swings

:20-:30 top of ring dip hold

10-15 walking lunge steps (hands OH)

Metcon

A: Metcon (Time)

We will obviously stagger the starts. Giving people a head start by starting on the row should allow the AB to be free at the end. If you pass someone, you get right of way to the AB.

1km row

50 DB thrusters

800m run

50 TTB

800m run

13 wall climbs

30/20 cal AB
The first row can take no more than 5min. So if you haven’t completed the row within that time, get off and move on.

adjust the thrusters and TTB weight/difficultiy to suit your ability so you are working no more than 3-5min on each.

Lastly, scale the runs back if needed to allow you to be working between 3-5min. If this is 400m for you, then do it. If it’s 600m, that’s fine too. Don’t just do 800m because everyone else is and you end up taking 10min longer. Scale to keep the intensity up please.

B: Metcon (No Measure)

5-8min optional row/AB/Run at an easy pace.

Easy pace meaning you could go twice as long as needed.

Think of this as an extended cool down.

Wednesday

Tuesday, November 28th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow for 5min

“Barbell dancing”

2-4 behind the neck snatch grip push press

2-4 barbell good mornings

2-4 back squats

2-4 overhead squats

2-4 snatch balance

2-4 hang muscle snatch

2-4 hang power snatch

2-4 hang snatch

x2-3 sets

*this looks really complicated, but it isn’t really. Just getting a barbell, getting it moving and trying to get smooth with the bar before you start adding weight for our main lifts today.

A: Power Snatch (1rm in 12min)

1rm for the day in 12min

B: Metcon (No Measure)

5 power snatch T&G at 55% of max
Perfect reps. Take your time on the touch and go so your first rep looks like your 5th rep. Form stays solid on every rep.

Scale weight back if needed.

C: Metcon (Time)

For time (7min cap)

15-30 no push up burpees

50-100 double unders

10-20 no push up burpees

25-50 double unders
Adjust the reps to allow you to finish within the cap. Go hard and fast on this one.

Member of the month October 2017

Tuesday, November 28th, 2017

Copy of Connor Kelly member of the month Sep 2017

Mick has been very consistent in his training every since he started, but lately has really seemed to step things up and this award couldn’t go to a more deserving athlete. More so than that, he is just an all-around good bloke. He will go above and beyond to help ANYONE who needs a hand. He has done a lot for us at CrossFit MSD without the need of asking. He just loved to help out mates and loves the community.

You are a legend, Mick. Keep doing all the right things like you have been and you’ll be amazed at where you are at this time next year. I’m excited to keep working with you, buddy.

Thank you for everything!!!!!!!!

 

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

Probably 3 or so years ago to try and lose weight. I had been doing a lot of running and a weekly bootcamp for a little while and then a mate mentioned Crossfit so I thought I would give it a go.

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

I’m fitter and stronger. I’ve learned a lot of new skills like double unders, toes to bars and pullups. I enjoy doing power cleans and deadlifting. I like doing benchmark workouts and seeing if I can improve the next time around.

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

I’m a first year apprentice carpenter/joiner.  Between work, crossfit and running around after kids my time is fairly well spent lol

Tell us a fun fact about yourself?

On my bucks night, a taxi driver nearly ran over me in my own driveway as I had passed out by 9pm

What are your goals for the next year?

Improvement in my olympics lifts. Linking toes to bar. I’d like to be able to get a bar muscle up.

Tuesday

Monday, November 27th, 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:

6-10 barbell good mornings @ 2020

6-10 bent over barbell rows @ 2121

*Increase weight if you like, but keep the quality high and don’t waste time… Keep the weight light still.

Strength

A: no hook overhand grip Deadlift (2-2-2-2-2 @ 21X1)

-rest 2min

Same as last week, but less reps. Try start your first “working set” at last weeks heaviest set -5kg. Then build from there.

These are getting very tough for your grip now….

B: Metcon (AMRAP – Rounds)

24min EMOM of:

1) 5-10 strict pull ups

2) 10-15 box jumps sd

3) :30-:60 FLR on floor

4) 8-16 single arm DB snatch alt
This will get a little huffy puffy, but shouldn’t be to ‘hard’…… We are after accumulating good volume on good quality strict pull ups while getting in some other work. Focus on good movement before speed.

You pick your own reps and weight and height.

For the pull ups, don’t max out and do 10 on the first set, then by the last minute you can’t even get 2 reps. Never go to failure.

Monday

Sunday, November 26th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

*do before class starts so we can get straight into it.

Quick lunge/hip flow then into main warm up

3 sets of:

10 pallof press /es

10 cossack squats (slow and controlled)

Strength

A: Back Squat (3×7 @ 21X1)

-rest 2min

last week with 7s. Add as much weight as you can, but please, do not fail reps…… Same weight on each set still.

B: Shoulder Press (3×7 @ 31X1)

-rest 2:00

last week with 7s. Add as much weight as you can, but please, do not fail reps…… Same weight on each set still.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

20 jumping lunges

15 KB swings
You pick own KB weight.

goal is each round is the same pace. So after your first round, check the clock and you should then be able to compelte every round after that in a similar time.

Doing your first round in 1:30 and only completing 3 rounds shows you went to fast at the start, then spend more time resting/chalking up than actually working out.

Pace the workout to get more work in…..

For the lunges, scale to reverse step lunges if your basic lunge still needs work. Don’t try doing jumping lunges and losing good quality single leg work.

Accessory work

Banded tricep push downs

50-100 quality reps

PERFECT REPS!!!!! Feel that burn

Partner WOD Saturday

Friday, November 24th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5×3 turkish get ups for quality…

This will take 10min. Focus on good solid reps. Use KB/DB and go as heavy or light as you need/can.

Same as last week. TGU are sooooo good for you. They are like brocolli??? Either way, they are great for shoulder and midline strength and stability.

Really strong people can do really heavy TGU.

Metcon

A: Metcon (Time)

30min AMRAP of:

100 double unders

10 wall climbs

20 KB swings 32/24kg

400m run

-rest 1:00
This is a “grinder”….. Scale as needed, but you can allow 2min for the DU, 2-3min for the WC, 1:30 for the KB swings and 1:30-2:30 for the run.

So a round can take up to 8-10min based on your ability, etc….

Scale as needed though so you can try get through 3+ rounds in the 30min

Friday

Thursday, November 23rd, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets FOR QUALITY…

100m farmer carry (fence and back)

5 broad jumps (start small and build on each jump and each set)

*Go as heavy as you like/can on the farmer carry. Can use the handles, just don’t waste time messing about for to long.

On the jumps, stick each jump and land.

A: Front rack step ups (3×10-12/leg @ slower down than up )

rest :20 btw legs if needed

-rest 1:30

1 less set than previous weeks, but asking for more reps on each set. I suggest only adding weight if you did 10 reps last week easy-ish. Otherwise, use last weeks weight and aim for more total reps.

Remember that this is done 1 leg at a time.

Quality over load. Be sure to step all the way up and through. No pushing off that back leg.

B1: Dumbbell Z press (3x 8-12 @ 31X1)

-rest 1:00

progress in weight or reps from last week.

Accessory work

For quality and that sweet pump

2-3 sets of:

10-15 DB floor press @ 21X1

10-20 tricep push downs

floor press – https://www.youtube.com/watch?v=9vcKpv45aeE

B2: Ring Rows (3x 8-12 @ 21X1)

-rest 1:00

ring rows are our scalling option for pull ups a lot of the time, but done right, these are mad for building your upper body pulling strength. Keep your body in a tight hollow position, and pull your chest all the way to the rings without your body flexing or extending.

Stick to the tempo and this will get tough.

Thursday

Wednesday, November 22nd, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

get in 3-5min of aerobic work before you start. We will start class a few min later to allow you time to do this.

3 sets of:

10-15 tuck hollow rock / hollow rock

10-15 arch ups

5 scap pull ups

*Like last week again. Building a base for building up your kipping positional strength.

Then starting getting into it. Figuring our who is starting where etc….

Metcon

A: Metcon (AMRAP – Reps)

0-10min

100/70 cal AB

In the remaining time AMRAP:

Push jerks @ 1x BW / .7x BW (scale as needed)

10-20min

2km / 1.7km row

In the remaining time AMRAP:

TTB (scale to K2E, K2C, K-raise, sit ups)

20-30min

1.6km run

In the remaining time AMRAP:

No push up burpee to targert (6″ above reach, approx)

Score will be total reps combined.
*This is like what we did a few weeks ago. So you will have a plan on scaling the distance/cals on the buy in on each round so you get approx 3min of reps on each movement.

B: Metcon (No Measure)

5-8min optional row/AB/Run at an easy pace.

Easy pace meaning you could go twice as long as needed.

Think of this as an extended cool down.

Wednesday

Tuesday, November 21st, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow for 5min

2-4 behind the neck snatch grip push press

2-4 barbell good mornings

2-4 back squats

2-4 overhead squats

2-4 snatch balance

2-4 hang muscle snatch

2-4 hang power snatch

2-4 hang snatch

x2-3 sets

*this looks really complicated, but it isn’t really. Just getting a barbell, getting it moving and trying to get smooth with the bar before you start adding weight for our main lifts today.

A: Hang Snatch (1rm in 12min)

1rm for the day in 12min

Full snatches today. This should be heavier than last weeks power snatch from the hang. Unless the OHs is very hard for you, then this will be a power snatch again for you today and take time to do specific work to improve your OHS. Talk to a coach please.

B: Metcon (No Measure)

10 sets every 1:15

5 snatch @ 55% of A

These are also full snatches
Quality reps. Adjust the load as needed.

Fast, snappy, quality reps. Building consistency to help you carry over your barbell movements into WODs…

QUALITY IS THE KEY.

These are full snatches

C: 500m Row (Time)

Max Effort 500m Row
-rest 3min before your DUs

D: 3min ME double unders (AMRAP – Reps)

3min ME double unders

Tuesday

Monday, November 20th, 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 side plank /es

3-5 inch worms

10 barbell RDL @ 2020 (increase weight each set if you can)

Strength

A: no hook overhand grip Deadlift (3-3-3-3-3 @ 21X1)

-rest 2min

Same as last week, but less reps. Try start your first “working set” at last weeks heaviest set -5kg. Then build from there.

B: 50 strict pull ups (Time)

for time:

50 strict pull ups
*Every rep must end in the eccentric.

*Scale as needed by using a band, ring rows etc.

*Just because you can do 1-2 doesn’t mean you should try and do 50. Be smart please.

Accessory work

5 sets for quality of:

6-10 DB power cleans

6-10 DB front rack walking lunge steps

:30-:60 FLR on floor

-jog to the fence and back @ smooth pace

*Pick your own weight on the DB.

*Quality reps over the time it takes to do it.

Monday

Sunday, November 19th, 2017


CrossFit MSD – CrossFit

We have talked about hydration, and I want to bring it up again with the weather really starting to warm up.
Aim for 40ml per 1kg of BW. So for myself, I just do some simple math. 85 (bw) x 40 (ml) = 3,400. This means I want 3,400ml (3.4l) of water per day. More when I’m training harder and sweating a lot. Never less. Even if I’m not thirsty, I need to stay hydrated.

So, take 1min to figure out how much water you need per day. Figure out how much water your drink bottle holds and then work out how many times per day you need to drink said bottle.

I said this before, but a nice way to start the day is half a lemon and a pinch of Himalayan sea salt in a glass of water first thing in the morning. It’s a great way to get your digestion and hydration game started on the right foot.

Let’s get hydrated and let’s crush this new week…

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

*do before class starts so we can get straight into it.

Quick lunge/hip flow then into main warm up

3 sets of:

:30 pallof press es

20 lateral step overs

Strength

A: Back Squat (3×7 @ 21X1)

-rest 2min

Try adding 2.5-5kg as long as form allows. You’ll hit 7s 1 more time next week.

B: Shoulder Press (3×7 @ 31X1)

-rest 2:00

Try adding 1-2kg as long as form allows. You’ll hit 7s 1 more time next week.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:

10-20 wall balls

10-20 box jumps sd
Pick reps, weight and height that challenge you, but allow you to finish at least 3-4 rounds in 10min. You should be on each movement for no more than 1:30 or less.

There is no set Rx today, you pick your WB weight and height and box height. As long as you do the reps and the movements asked then you are doing it “rx” today. But, that shouldn’t matter anyway. The thing that matters is that YOU are getting in a solid workout, going at a pace that YOU can mange and pushing YOURSELF through.

Keep reps legit…

Accessory work

50-100 quality reps

*Same as last week, but every 10 reps alternate between palms up and palms down.

PERFECT REPS!!!!!

Partner WOD Saturday

Friday, November 17th, 2017

CrossFit MSD – CrossFit

Partner WOD today….

Try buddy up with someone you normally wouldn’t go with.

Warm-up

Warm-up (No Measure)

5×3 turkish get ups for quality…

This will take 10min. Focus on good solid reps. Use KB/DB and go as heavy or light as you need/can.

Metcon

A: Metcon (Time)

10 round for time of:

30 no push up burpee box jumps

400m run
*Try partner with someone you normally wouldn’t today.

Have clear scaling options for yourself and your partner before you start so both athletes do similar work.

When you are working, hard hard and when you are resting, breathe, recovery and help your partner out by counting reps and motivating them.

()

Friday

Thursday, November 16th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets FOR QUALITY…

15-20m slow bear crawl

10m inch worm

A: Front rack step ups (4×8-10/leg @ slower down than up)

-rest 1:30

Remember that these are done by doing the 8-10 reps on one side before doing the reps on the other side. Not alternating.

Same as last week, but building in weight or reps from last week.

Quality is the Key as always. True step up and onto the box. Not pushing off back leg.

B1: Dumbbell Z press (3x 8-12 @ 31X1)

-rest 1:00

progress in weight or reps from last week.

B2: Bent Over Dual KB/DB Row (3x 8-12 @ 21X1)

-rest 1:00

progress in weight or reps from last week.

Accessory work

2-3 sets of:

20-30 tricep push downs

10-20 dumbell hammer curls

5-10 push ups @ 3030

Pick weight and band tension that allows you to do the reps in 1-2 sets max.

Thursday

Wednesday, November 15th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

get in 3-5min of aerobic work before you start. We will start class straight away, so get in to get warm before if possible.

3 sets of:

10-15 tuck hollow rock / hollow rock

10-15 arch ups

5 scap pull ups

Then get straight into it….

Metcon

A: Metcon (AMRAP – Reps)

42min EMOM, working :45 on, :15 off format for total reps of:

1) row/AB cals

2) TTB

3) no push up burpee

4) AB/row cals

5) Run***

6) run***
***In the 2min before getting back on the rower/AB, you are to run a 100-400m at a pace that is mangable for YOU. At a pace that is a challenge, but a pace that lets you get straight back in and work on the EMOM again without your overall pace dropping off….

B: Metcon (No Measure)

5-8min optional row/AB/Run at an easy pace.

Easy pace meaning you could go twice as long as needed.

Think of this as an extended cool down.

Wednesday

Tuesday, November 14th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow for 5min

4-5 sets of:

5 single arm DB snatch

5 single arm DB push press

20m single arm OH carry

*all reps done on one side before switching.

Perfect reps and quality is the key here.

This is a mini workout in its self.

Then grab a barbell out and we will take 5min before the timer starts to dial in our HPS as a group..

A: Hang Power Snatch (1rm in 12min)

The only way you should fail a rep is because you started dropping under it lower and lower and you end up in a full squat snatch. Let yourself drop under the bar, rather than think about just lifting it over your head.

B: Metcon (No Measure)

10min EMOM of:

5 hang power snatch @ 55% of A
Quality reps. Adjust the load as needed.

Fast, snappy, quality reps. Building consistency to help you carry over your barbell movements into WODs…

QUALITY IS THE KEY.

C: 60/40 cal AB (Time)

For time:

60/40 cal AB

Tuesday

Monday, November 13th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

500m row

400m run

Then….

3 sets of:

:10-:30 top of ring dip hold

5-8 scap pull ups

10 sit ups

Strength

A: no hook overhand grip Deadlift (4-4-4-4-4 @ 21X1)

-rest 2min

Same as last week, but less reps. Try start your first “working set” at last weeks heaviest set -5kg. Then build from there.

B1: FLR on floor (5x :30 – :60)

-rest :30

Quality position. Really press your chest away from the ground, feel your abs working hard and keep your arms locked out. Stay tight but learn to breathe under tension.

B2: strict pull up (5x 5-10 @ 21X1)

-rest 1:00

Like last week, but aiming for better quality and a few more reps if possible.

Accessory work

3 rounds of:

:20-:45 side plank (weak)

10 single arm KB front rack walking lunges (weak)

:20-:45 side plank (weak)

10 single arm KB front rack walking lunges (strong)

Hips nice and high on side plank. If :45 is “easy” try harder to be in a better position. Make it feel harder. Perfect reps on the lunges.

Monday

Sunday, November 12th, 2017


CrossFit MSD – CrossFit

Well done to everyone who takes part in the partner comp on the weekend. Be sure to take the next few days a bit easier to allow your body time to recover properly.
Thank you to everyone who came up to support on the day too. It was a great day.

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 (3×7 @ 21X1)

-rest 2min

3 less reps from last week, goal is heavier, but keep in mind you will build this over the weeks to come again. I’d suggest 2.5-5kg heavier than last weeks 10s.

Keep form legit.

B: Shoulder Press (3×7 @ 31X1)

-rest 2:00

3 less reps from last week, goal is heavier, but keep in mind you will build this over the weeks to come.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:

15-30 air squats

7-15 push ups (hand release)
Pick reps that work for YOU. 1 round rx for the sake of doing it Rx isn’t as good as 4 rounds scaling the reps and maintaining quality and intensity.

Scale push ups to incline rather than knees.

Accessory work

50-100 QUALITY band pull a parts

*Don’t be a hero and use a thick band. Use a small band and keep your shoulders back, arms straight and get in good quality reps.

Saturday

Friday, November 10th, 2017


CrossFit MSD – CrossFit

Saturday there will be class at 7am as normal but will most likley be quite due to everyone being in Launy for the partner comp

Warm-up

Warm-up (No Measure)

5min to do aero work Row/AB/Run etc

Then 3 sets of:

50m dual KB front rack carry

50m farmer carry

*Carry weight to the fence then farmer carry them back.

-rest 1min

Metcon

A: Metcon (Time)

EMOM for 30min

1) 15/10 cal AB/row in under :45

2) 5 hang snatch @ 65% 1rm (estimate if needed)

3) run 100-200m

4) 15/10 cal row/AB in under :45

5) :30-:60 FLR on floor

6) rest
Pick cals on row and AB that allow you to push hard but recover enough to get the work done in :45 or less every round. This isn’t a full effort sprint, but will need to be at about 80% of your max power output to get the cals done in time.

Full squat snatch from the hang, scale load as needed.

Scale run distance to something you can manage as well as the FLR.

Friday

Thursday, November 9th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets FOR QUALITY…

15-20m slow bear crawl

10 single arm KB swings es

A: Front rack step ups (4×8-10/leg @ slower down than up)

-rest 1:30

We have done step ups before. Today, you will do all reps on your weak leg then match on your strong leg.

Same weight each set today. Pick a weight and stay with it. We will be building this over the weeks.

Box height is just above knee cap. Stand on plates or put plates onto boxes to get the correct height please.

B1: Dumbbell Z press (3x 8-12 @ 31X1)

-rest 1:00

new tempo. Slower down but press fast. Try to progress weight/reps from last week still

B2: Bent Over Dual KB/DB Row (3x 8-12 @ 21X1)

-rest 1:00

Use KB or DB, it won’t matter to much on this. Perfect back position, legit range of motion legit reps.

https://youtu.be/5j_dP8nT54w

Accessory work

60-100 reps hard and fast to finsih off today.

*Every break do 10-20 plate bicep curls

Quality reps is the focus on all this.