CrossFit 42 South

Archive for February, 2018

Wednesday

Tuesday, February 20th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

start with 6min on the clock to do some aerobic movement. Row/AB/skip etc….

Then….

5 sets of:

5 deadlifts

5-10 wall balls

*Increase DL weight each set till a touch more than your workout weight. Building to a moderate, not a max set of 5.

The wall balls are there to get some practice. If you are great at wall balls, do higher end of reps, if you aren’t, do lower end but with quality.

A: Metcon (Time)

2 rounds for time:

10-20 box jump on and overs 24/20″

10-20 deadlifts 100/70kg
pick reps that allow you to go hard and fast on this. So, 20 box jumps shouldn’t take 3min and 20 deadlifts shouldn’t take 2min. I want this to be short and fast. The reps challenge you, and you start to slow down due to fatigue, but you can hold on and keep chipping away. You shouldn’t have to have complete rest just in order to get the reps done.

Then rest 5min before the sprint intervals.

B: Metcon (2 Rounds for time)

Each effort for time:

30/20cal AB sprint

-rest 5min

30/20cal row sprint

Tuesday

Monday, February 19th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

1 time though:

2min row

2min AB

200-400m smooth run

2min skipping

Then into the DB work

6-10 SA DB snatch (weak side)

6-10 SA DB snatch (strong side)

6-10 SA DB thrusters (weak side

6-10 SA DB snatch (strong side)

6-10 SA DB OH walking lunge steps (weak side)

6-10 SA DB OH walking lunge steps (strong side)

x2 sets for quality.

*Rest approx :10 between sides and :30 between movements.

Challenge the weight you use, but quality is the key.

This is meant to be a sneaky little workout.

A: Snatch (build to approx 85-90% in 10min)

THIS IS NOT A !RM…

Just getting in some touches at heavy-ish weight. There should be no misses lifts. Goal is to build the skill and confidence.

B: Metcon (AMRAP – Rounds)

15min EMOM:

1) 10 overhead squats 50/35kg (scale weight if needed)

2) 10-15 bar facing burpees (no stepping in or out)

3) 3-6 bar muscle ups or 5-10 CTB pull ups or jumping chest to bar
For jumping CTB, set up so the bar is about 6″ above your head. Then lower down till straight arms and jump and pull your chest to bar. You can make this harder to get more strength gain. The more jump you do, the easier it will be. Try to use as little jump as needed and control your body weight as much as you can too.

Scale all as needed

Monday

Sunday, February 18th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flows as a group to start the week off

then 3 sets: (we will have 12min on the clock for this)

5 power cleans T&G

5 push press T&G

-shake it out/quick rest

5 cleans T&G

5 push jerks T&G

-shake it out

5 overhead squats

5 squat clean thruster
*start light and add weight each set while keeping movement crisp. Think no more than about 35% of your 1rm power clean.

this will feel like a ‘mini’ workout, but don’t let it take away from the actual workout. Stay light (everyones light weight is different). Be smooth and movement clean and snappy.

Then strip the bar back to empty before we then get into A

A: Clean (Build to approx 85-90% in 10min)

THIS IS NOT A 1RM… Just getting touches on a heavy-ish clean with good form to build confidence ans skill.

B: Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

10 DB push press 20/15kg /hand

10 DB deadlifts 20/15kg /hand

C: Metcon (No Measure)

Go walk for 5-10min:

Soak in the awesomeness that surrounds us on a daily basis. Find something to be grateful for. The workout you accomplished, a friend or family member, someone who held open a door for you, a meal you ate that was amazing and that you bought with the money you earn…. Anything, just practice flexing your gratitude muscles. We are all lucky in one way or another….

No complaining because it’s contagious.

Saturday

Friday, February 16th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Class will start 5min in today to allow you all to get in some aerobic work to warm up. AB/Row/Ski/skipping/Run etc…

Then….

3 sets

5 down facing to up facing dog

4 deep lunge + rotations (alt 2/es)

:20 table top stretch

Then grab your buddy and we will have 8min on the clock for you both to figure out your scaling options, etc. How you are going about what we are doing today…

A: Metcon (Time)

For time:

One athlete working at a time to compelte the following:

800m run

10 ring muscle ups or 3 dip= 1 MU

20 HSPU or 1 WC = 2 HSPU

30 CTB pull ups

40 power cleans 60/40kg

50 TTB

800m run

50 TTB

40 power cleans 60/40kg

30 CTB pull ups

20 HSPU

10 muscle ups
Scale as needed today. Figure out what you and your buddy will be doing for scaling options then have at it.

If you nearly have mups, you can work jumping muscle ups or transition drills, as long as you do have the ‘strength’ to do a muscle ups.

Scale the HSPU today do WC

Scale the CTB and TTB as needed as you normally would

Scale the weight on the PC as needed too.

Friday

Thursday, February 15th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Friday mobility flow to get you going after a big week…

3 sets of:

15m bear crawl

6 single arm OH walking lunges /es

*Go heavy but perfect on the lunges. Heavy for you, and heavy while still moving well.

A: Back Squat (5-5-5 @ 32X1)

Rest 2min

This is the yucky tempo we did on the FS but now with a BS.

Enjoy…….

B1: Front rack reverse lunge (3X20 steps @ slower down than up)

rest 1:00

B2: Dumbell Z Press (3x 6-8 reps @ 20×2)

rest 1:00

this is superset with the lunges today. Also, we have asked for 6-8 reps which is less than previous weeks, meaning we would like slight increase in weight today if you can.

C: Metcon (No Measure)

3-4 sets for quality: :15-:30 hanging L sit / tuck hold

:15-:30 top of ring dip hold

Thursday

Wednesday, February 14th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

working the barbell cycling warm up. We will have a dedicated 15min on the clock to allow you to get in some good practice here, but don’t fatigue yourself out to much either.

10 Reps of Each Movement

-Power Clean TNG

rest 45 sec

-Push Jerk TNG

rest 45 sec

-Power Snatch TNG

rest as needed

-Hang Squat Clean

rest 45 sec

-Hang Squat Snatch

rest 45 sec

-Overhead Squat

rest 45 sec

-Hang Squat Clean Thruster TNG

GOAL: Breathe and work on perfect t&g efficiency. – Keep Contractions very light, lose grip and relax. Be smooth, fluient and really think about what you are doing…

Complete 1-2 rounds based on how you feel

A: Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Weight is 60/40kg

Like grace on Monday, this should be a 5min or less workout. Scale the weight as needed to be able to really go hard on this but maintain good form…

then rest 5min before you start getting into B

B: Metcon (No Measure)

3 sets for quality:

5-10 strict pull ups

5-10 kipping pull ups

5-10 push ups

5-10 HSPU

*Not for time, but for quality at your own pace, going from movement to the other without much rest

If you don’t have kipping pull ups and strict in a band is still tough based on your strength, just do jumping pull ups for your kipping reps.

For those who are still having a hard time with push ups, work on an incline and then for the HSPU do 1-2 wall climbs to the best of your ability.

episode 1 – Story time with Maso Vlog

Wednesday, February 14th, 2018

Putting yourself out there….
Today I decided to do something I’ve been wanting to do for a while but was scared, but I put myself out there to help motivate you to do the same in your life. My putting myself out there is me starting a vlog/podcast, I don’t really know what it is yet, but something I’m going to commit to doing. Where I talk about motivation, mindset, training, general thoughts etc. I’m hoping that you may get some value from this, and if you don’t, that’s okay. I’m doing this to challenge myself in the hopes that I can motivate and inspire others along the way with my learns in life.
I was so close to canceling the upload with a few seconds to go, but I’m following through.
Subscribe to my YouTube to stay up to date, please. Share if you enjoy.

@masondoherty1990 @crossfitmsd

 

Wednesday

Tuesday, February 13th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Going long and slow again……..

Embrace it, know it is good for you and it allows you to be recovered ready for more ‘hard workouts’.

Most of you are starting to embrace this, but those who complain, just eat your darn vegetables and know it’s good for you.

🙂 🙂 🙂

A: Metcon (No Measure)

45min easy AMRAP:

2min row/AB/Ski

10-20 cossack squats alt

:30-1:00 FLR on floor

2min row/AB/Ski

2 TGU /es

10 deep lunge + elbow drop and rotation alt (5/es)

200-400m run

Tuesday

Monday, February 12th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5 sets @ moderate pace

:30 skipping

:30 row/AB

5 down facing to up facing dog

Then we will hit a mobility flow a a group before getting into our front squats.

You will have 5min before the clock starts to get comfortable with the barbell, but don’t add any weight.

then before the metcon, get in a few mini rounds of:

run to fence (smooth effort)

3-5 FS

3-5 TTB

*2-3 sets is enough. But make sure you actually get in a set or two to prep your body.

A: Front Squat (Build to a 5rm for the day in 12min)

No misses today though. When you hit your 5 that feels heavy and you start to question if you can increase the weight, that is your cue to stop.

B: Metcon (Time)

3 RFT

200-400m run

10-15 front squats 60/40kg

10-15 TTB
Pick the distance, reps and weight that are within your ability…. Doing it Rx doesn’t matter today. Just do what you can to the best of your ability.

The run should take no more than 2min, the FS no more than 1min and the TTB no more than 1min. so 3 rounds should take 12min or less.

Monday

Sunday, February 11th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

30m single arm OH carry /es

10 single arm high pull /es

*Heavy as form allows on this, but keeping in mind we are after good form

then…

5 sets at light-moderate weight of:

3 T&G power clean and jerks

*Goal is first set is barbell, next set you add weight, third set is your ‘grace’ weight, then the sets after that are above your grace weight but not maxing out.

A: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Pick a weight that allows you to finish this in 5min or less whilst still maintaining good form.

-rest 5min after finishing before starting B

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

10 burpees

35 double unders

Hit this one hard!!!!!!!

Saturday

Friday, February 9th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Generaly mobility flow for 5min before starting on barbell work

5 sets of:

30m farmer carry (15m sections)

*Kinda heavy here today… Use the handles if needed.

Then building up weights for DL and PC to prep for the WODs.

A: Metcon (Time)

For time:

21-15-9

Deadlifts 100/70kg

Bar facing burpees
~Rest 5:00~

B: Metcon (Time)

For time:

21-15-9

power cleans 60/40kg

burpees

Friyay

Thursday, February 8th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets of:

2 TGU /es

6-10 cossack squats

:30-:45 plank hold (brace tight)

A: Front Squat (5-5-5 @ 32X1)

~Rest 2:00~

B: Front rack reverse lunge (3 x 20 @ slower down than up )

~Rest 2:30~

C: Dumbell Z Press (3-4 X 8-10 @ 20X2)

~Rest 1:00~

Prgress in weight from last week

Thursday

Wednesday, February 7th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

barbell cycling w-up / practice

With a barbell only or adding a touch of weight if you are confident and able to.

10 Reps of Each Movement

-Power Clean TNG

rest 45 sec

-Push Jerk TNG

rest 45 sec

-Power Snatch TNG

rest as needed

-Hang Squat Clean

rest 45 sec

-Hang Squat Snatch

rest 45 sec

-Overhead Squat

rest 45 sec

-Hang Squat Clean Thruster TNG
GOAL: Breathe and work on perfect t&g efficiency. – Keep Contractions very light, lose grip and relax. Be smooth, fluient and really think about what you are doing…

Complete 1-2 rounds based on how you feel

A: Power Snatch + Hang Snatch

1rm of the complex for the day in 15min
This is the same as last week. If you get more weight that is cool, if not, you can’t expect to improve that much in 1 week and it’s all okay. But, what everyone should try to do today is move better, lift with more intent and don’t get caught up with the weight on the bar, but more in how you are doing the movement.

B: Metcon (AMRAP – Rounds)

15min EMOM:

1) 10 power snatch T&G @ 40-50% A (UB reps)

2) 5-10 strict pull ups (1 break only)

3) 2-3 wall climbs
Goal is perfect reps and form on the gymnastic movements and super smooth barbell cycling work.

this will get tough, but the limiter should be your quality of movement. So, don’t just go Rx for the sake of it. Focus on the best movement you can to better your ability to then Rx workouts better and more often.

Wednesday

Tuesday, February 6th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Lets start with 5min mobility flow

We are doing long and slow work AGAIN. It is good for you. Most of you aren’t complaining about this, actually a lot of you say that you appreciate these sessions. I hope that everyone can understand that we can’t always go full 100% intensity all the time and that doing long aerobic sessions like this is part of all around fitness.

This work along with going for regular long walks is just sooooooooooo good for you.

So, let’s get on in and enjoy it 🙂

A: Metcon (No Measure)

45min easy AMRAP:

1:30 row/AB/Ski

10-20 step ups 24/20″ alt

50m single arm farmer carry (heavy-ish) /es

1:30 row/AB/Ski

10m walking lunge

10m inch worm

10m bear crawl

200-400m easy run (focus on good form, not heel striking and feet collapsing inward)

1 TGU /es

:10-:30 side plank /es
Like last weeks long session. This is good for building your aerobic capacity as well as starting to help you in long WODS and with lower intensity, this means it will beat you up less and allow you to recover so we can hit the ‘hard WODs’ harder!

If you are feeling a bit beat up, take this as easy as needed. If you have missed session, go as hard as you like, just go at a pace that you can hold for 45min non stop.

Tuesday

Monday, February 5th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

12 MIN EMOM

1- 10 cal AB/Row

2- 15 broom stick pass thru’s

3- :45sec double under practice/skipping

4- 5 pull up + 10 air squats

A: Metcon (Time)

For time:

(20min cut off)

50 wall balls 9/7kg 10/9′

30 TTB

40 wall balls

20 TTB

30 wall balls

10 TTB

20 wall balls

100 double unders

20 muscle ups (rings) or CTB pull ups
For every rep you don’t complete the workout, add 1second to the cut off time.

Girls get to go to 9′ WB today too. Prepping for those CF open standards.

If you have muscle ups, go get it. If you don’t and you honetly know that you aren’t quite there yet, just work the CTB.

If you are close but not there, but have pull ups and dips etc, talk to a coach about a scaling option for the workout.

Scale as needed

Member of the month for January 2018

Monday, February 5th, 2018

Okay, so the first member of the month for 2018… I was behind and have recently posted our member of the month for November and December in the last week. I apologise, there is no excuse for this and I’ll make sure this doesn’t happen again.

I’m sorry to let the members down who deserve to be acknowledged for their hard work, but we are now up to date and I take full responsibility for this and there is no excuse. But, what I can do is hustle harder to make sure this doesn’t happen again. Our awesome members deserve to be recognised.

Copy of Dan Dellar member of the month January 2017

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

I started with MSD in March 2017. I enjoy the training style, the flexibility to adapt to an individual and the community of determined, dedicated people that Crossfit MSD comes with. People that encourage you to do your best and achieve what you think can’t be done.
What have you achieved since training with us at CrossFit MSD?
I joined to achieve a good base line fitness, for stress relief and injury management. All of which I have achieved and now I’m keen to make the most of it.
Who is Dan away from the box? Work, hobbies, family life, etc
I moved to Tasmania in 2016 after 12 years in the NT. Away from the box, my family life consists of my wife Em, daughters Amarnii and Gracie and fur baby Bentley. I enjoy getting out doors with some bush walks, camping, dirt bikes, mountain biking and a bit of fishing when work lets me get away.
Tell us a fun fact about yourself?
I’m quiet because my wife talks a lot!
What are your goals for the next 12 months?
My goals are to build and improve my base line fitness, get my first muscle up, complete all the open and masters workouts and set some new PB’s.
Do you have any words or some advice to anyone who may be on the fence about doing CrossFit?
Don’t listen to the haters, It’s the best addiction you can get!
If you’re on the fence just turn up and do a workout. We have all been the new person so no one will judge you, just support you.

Monday

Sunday, February 4th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Get 5min aerobic work in prior to class

then

3 rounds

Lunge with elbow drop /es

10 band pull aparts

15m KB OH walk /es

10 single arm KB deadlifts

A: Power clean + Hang power clean + Jerk (1rm )

build to a max of the complex in 15min

B: Metcon (AMRAP – Rounds)

15 min EMOM

1) 10 power clean and jerks @ 40-50% of A (unbroken reps)

2) 8-16 bar facing burpees

3) Rest
Adjust the weight down if needed to keep it UB. Breaking is not allowed today. Goal is practicing linking your PC and jerks.

For burpees, stepping in and out is a scale today. and as always, a 2 foot jump over the bar is a must. Scale as needed on your ability though.

NOTE… Rx-ing a WOD just for the sake of RX with poor form, lack of correct workout stimulas or not really meeting the movement standards (and quality) is a bad idea. It’s best to scale back, get a solid workout and move well. Save those efforts for competition, not training. Training is to get better and you only get better if you practice being better.

Member of the month for December 2017

Sunday, February 4th, 2018

I am also behind on this post too. As you may have read on the November member of the month, I have just fallen behind on this and there is no excuse, but to make sure I now keep it all up to date. It isn’t fair to the community and to the members who are being highlighted for their hard work.

Emilie Dellar member of the month December 2017

When and why did you start training with us here at CrossFit MSD?                                             April 2017 after our wedding and settling back into Tassie lifestyle after moving from the NT. We heard good things about CrossFit MSD and I love the style of training.

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

Confidence is the biggest thing I have learned and gained, as well as a, have a crack attitude!  I have improved so much in my lifting as well as my overall strength and fitness which I’m stoked about.
Who is Emilie away from the box? Work, hobbies, family life, etc
I’m a happy go lucky person who loves a chat. As most people know I’m a police officer. Love to play sport and get out and about with friends and family exploring Tassie. I have a wonderful husband Dan and we love to support each other with our training, have 2 amazing step children and a doggo Bentley.
Tell us a fun fact about yourself?
I have an obsession for shoes. At one point in my life, I possessed over 170 pairs ???
What are your goals for the next 12 months?
Goal 1 achieve kipping pull ups
Goal 2 achieve toes to bar
Goal 3 master the hip pop and learn to lift better
Just be fitter, healthier and stronger in general.
Do you have any words of advice to anyone who may be on the fence about doing CrossFit?Don’t be afraid to give it a go. Initially, you will feel like a fish out of water but once you master the basics you won’t look back.  It is hard, fun and rewarding all at the same time and most of all you’re part of an amazing team!

 

Saturday

Friday, February 2nd, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Today at 9:30am we are hosting the masters throwdown. Please come along and get around these awesome people…. There will be a coffee van and food van.

Warm up start with 5min aerobic work

Then 3 sets of:

10 air squats

10 bar kips

10 sit ups

10 KB swings

Then start prepping into the WOD.

Getting in a few mini rounds building up to workout intensity.

Get a handful of reps of each movement.

Set up scaling for the muscle ups if needed.

-Jumping muscle ups

-2 CTB + 2 ring dips = 1 muscle up

-scale above as needed

-look to what you have done in the past

A: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
We will stagger the starts so everyone starts on the rower….

Friday

Thursday, February 1st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

This is the same session we had planned for last Friday on Australia day. We know most people didn’t get to this so I have planned it again.

If you did get it done, just progress in weight etc….

Also a reminder that tomorrow we are hosting the masters throwdown, get around them…. They start at 9:30am

3 sets of:

2 TGU /es

12 walking lunge steps hand OH and locked out arms

10 bar kips

then starting to build into the FS

A: Front Squat (5-5-5 @ 32X1)

rest 2:00

This tempo is nasty…stick to it

B: Front rack step ups (3×10 /es @ slower down than up)

rest 1:00 between legs

C: Dumbell Z Press (3-4 x 8-10 @ 20X2)

rest 1:00