CrossFit 42 South

Archive for February, 2018


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


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.


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.


Monday, February 5th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)


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.


Sunday, February 4th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Get 5min aerobic work in prior to class


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!



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….


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

Member of the Month for November 2017

Thursday, February 1st, 2018

I firstly want to say how sorry I am for this getting as far behind as it has. It is unprofessional of me, and there is no excuse at all, other than this has just got away from me. So, I’ll be putting out November, December then January within a few days of each other.

I’m sorry for the members who are being put under the spotlight, you should have been acknowledged sooner.

Karin Schleich member of month November 2017

When and why did you start training with us here at Crossfit MSD?
I started late May 2017. My friend Lisa had invited me along a few times and thought that I would enjoy it. I’ve always liked exercising but never really got the results that I wanted so I thought I would give Crossfit a go as I had heard many good things about this particular club – friendly staff, good atmosphere and after going along for a trial I saw the results of the other members and I haven’t looked back since!

What have you achieved since training with us?
Since starting I have improved my strength, flexibility, and confidence. I started out overhead squatting a broom handle and in this short time I have been able to overhead squat a 15 kilo bar! Yay! My strength is developing every day and I hope to soon be able to do a strict pull up and wall climb.

Who is Karin away from the box? Work, hobbies, family life etc
I’m a mum to three girls and Omi to my granddaughter. I currently work two jobs, full time at Tafe and part time at Stella Maris.
I live an active lifestyle, always getting outdoors when I can, spending time with my family down in Strahan out on the boat fishing or taking the bikes out.

What is a fun fact about you?
I have a very bad sense of direction in case you haven’t noticed haha – during the EMOM i am lost after the first rep – so please don’t follow me

What are your goals for the next 12 months?
I would like to master some of the more complex weight lifting moves (all of them), gain better mobility to help with the weight lifting and improve my cardio fitness.