CrossFit 42 South

Archive for March, 2018

Saturday (Easter Saturday)

Friday, March 30th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Same as yesterday, no set classes, but there will be open gym at some point during the day.

Keep eye out on Wodify and the FB group.

Enjoy your weekend!

Friday (Good Friday)

Thursday, March 29th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

The gym will be closed for classes over the Easter break, but there will be some open gym times which we will post on Wodify in the notice section and on the FB group so everyone knows what is going on.

Enjoy this time with family and friends. Enjoy a few chocolates, unwind and relax a little. So many of you have been going so hard for so long, not only in the gym, but in life in general. Recharge, reload and get ready to get back into it again…..

As always, please message me (Maso) if you have anything I can assist you with.

Enjoy 🙂 🙂 🙂

Thursday

Wednesday, March 28th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets of:

10-15m bear crawl

10-15m walking lunges

10-15m duck walk

then 2-3 mini rounds of the workout with you and your buddy alternating reps.

4-6 WB

2-4 PC

1 WC

*I go, you go back and forth for 2 rounds.

Then everyone goes for a jog to end of the driveway before we start the workout.

A: Metcon (AMRAP – Rounds and Reps)

30min AMRAP:

50 wall balls

30 DB snatch alt 22.5/15kg

10 wall climbs
One athlete working at a time to get through the AMRAP but before you can switch, your partner must complete a 200m run (100m if you know you are a ‘slow’ runner) but be honest with yourself on this.

score is how many rounds + reps you and your partner complete. Work together, rather than I did this, he did that. If someone does more wall balls, who cares. As long as both athletes are pushing their best effort.

Wednesday

Tuesday, March 27th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

get here early? Row or AB or mix it up for 4-6min to get a bit sweaty.

3×3 TGU /es

*3 down facing to up facing dog between arms.

then we will have 10min to warm up and prep for the workout. We will all start on different movements to have a nice flow/share bars/rings etc as needed.

A: Metcon (AMRAP – Rounds)

36min EMOM:

1) 8-15 cal row

2) 3-6 ring muscle ups

3) 8-12 overhead squats 52.5/35kg

4) 8-15 cal AB

5) 8-15 box jumps 24/20″ sd

6) 6-12 HSPU

SCALE AS NEEDED….
No muscle ups? work CTB pull ups and ring dips. Don’t have those? Scale that as needed. Kinda have muscle ups? Work a muscle up transition drill that is a challenge, but not so much your form goes to shit.

Same for the HSPU. Can use 1 mat only!!!!!!!! Otherwise, scale with PERFECT form pike HSPU or dumbell Z press or even just push ups done perfect.

Adjust the weight and cals/reps on everything else as needed please.

Set yourself up for a win today…..

Tuesday

Monday, March 26th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

straight into:

1:30 row

20 band good mornings

1:30 cal AB

10 burpee broad jumps

then into:

2×6 single leg RDL /es (DB in the opisite arm) /es

then into the DL

A: Deadlift (5 x 5 @ 12X1)

~Rest 1:00~

Heavy but perfect PERFECT form….. these aren’t 5rms, this is just some good solid heavy but perfect DL focusing on set up, keeping position as the bar breaks from the floor and holding good position throughout the entire lift. 1 sec lower and 2sec before the concentric (lift) means time to reset for a perfect lift and a 1sec lower is just guiding the bar down with control, not slow, just putting it down with control.

As soon as your form breaks down, drop the weight. Don’t let your ego get in the way.

B: Metcon (AMRAP – Reps)

Tababta Intervals:

Alternating Tababta Intervals of:

Burpees

DB Hang Clean and Jerks 22.5/15kg /each hand
-rest 4min

Repeat the above tabata again.

Score is total reps combined.

So to clarify, a tabata interval is 8x:20 work, :10 rest. You will alternate between burpees and DB for the 8 sets (4 of each) then rest 4min then repeat again.

Score is total reps.

Monday

Sunday, March 25th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5 min mobility flow – lets open up those hips and lats post 18.5

then

3rounds

with an empty barbell lets work some barbell dancing for out cleans

50 bar taps

:20-:40 sec FLR

:30sec AB sprint

A: Clean (Build to a 1rm for the day in 12mins )

B: Front Squat (Build to a 1rm for the day in 12mins)

C: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

30-50 double unders

6-10 TTB
working no more than :45sec on the double unders today, work on linking those TTB

Saturday (BBQ at 12pm at the box too) $15 and food will be cooked, BYO drinks

Friday, March 23rd, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

No classes this morning but open gym time from 7am for you to get the crossfit open workout done.

Try to get here before 8:30am if possible.

For those who have already done the open, come in and show your support and feel free to do a easy feel good workout, based on how you are feeling from yesterdays workout.

Again those who aren’t doing the open but want to train as normal, come in, we will sort you out with an open workout or you can do your own thing.

A: Metcon (Time)

18.5

Please be sure to check into class.

Also you can add your workout results in wodify too as we will redo these workout again in training. So be sure to do this please…

Enjoy and goodluck

Friday

Thursday, March 22nd, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

18.5 kicks off at the box from 3:30pm

There will be no regular programming today or tomorrow. We will be doing the Open workout instead.

If you are doing the open tomorrow, take today as an easy training day/rest day. Come in the arvo cheer/judge those who are competing today.

If you are doing the open workout this afternoon and normally come in the morning, feel free to come in and do a mobility type workout.

If you want to train Friday morning and you are not doing the open, come in. We will sort you out with something to do. Friday morning will be open gym time but the coaches will look after you, so don’t just not sow up if you aren’t competing but would like to train.

If you are doing the open workout on Friday then want to train on Saturday while others are doing their open workout, feel free to have at it open gym style, but just take it easy as the recovery will be needed.

So everyone doin the open knows whats up. For those who don’t want to do the open but want to just keep training, remember the gym will be open Friday morning for an open gym time where a coach will help you out with what you should do on the day. If you want to come in the PM to train, but aren’t doing the open, the workout will be the CF open workout. So you can either do that for fun, register or do your own thing.

A: Metcon (Time)

18.5

Please be sure to check into class

Also you can add your workout results in wodify too as we will redo these workouts again in training. So be sure to do this please.

Enjoy and good luck.

Thursday

Wednesday, March 21st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Barbell cycling w-up/practice

first roud is empty barbell, second round you can add whatever weight you feel is right for you.

Do 6-10 reps of each movement. (higher reps if you are able to, lower reps if this is very hard stuff and the barbell is heavy)

-power clean TnG

rest 45sec

-Push Jerk TnG

rest 45sec

-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
GOAL: Breathe and work on perfect TnG efficiency. Keep contractions very light, lose grip and relax. Be smooth, fluent and really think about what you are doing..

Complete 2 rounds based on how you feel.

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

not touch and go. These are full snatches unless you really can’t get into a full OH squat safely, then these are power snatches for you.

Focus on getting under that bar, catching in the bottom of the squat.

B: 500m Row (Time)

Max Effort 500m Row
Rest 5mins then repeat

C: 500m Row (Time)

Max Effort 500m Row

Wednesday

Tuesday, March 20th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Going at it with the long, easy work today….

This stuff is so good for you. DO NOT SKIP IT….. It may be boring but it’s a part of fitness and this longer work needs to be addressed and can’t always be heavy, hard and fast.

So enjoy the long session, talk some shit with the other members while you move, focus on breathing and just embrace it.

Start with a quick movement flow then straight into it.

A: Metcon (Time)

45 min:

10-20cal row/AB

15m bear crawl

5 no push up burpee

10-20 cal row/AB

2 TGU/es

10-15 Russian KB swings

10-15 air squats

30-60 double unders

10-15 ring rows
PERFECT reps and form on everything. Focus on breathing on purpose, moving well and staying in the present for the full duration of this workout.

Tuesday

Monday, March 19th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flow work as a group

then…..

SA DB press work:

1 set of max reps on your weak arm then match the reps on your strong arm.

-repeat the above for 3 total working sets

-rest 1min between arms

then barbell out to warm up the Power Clean before the EMOM

A: Metcon (AMRAP – Rounds)

Power Clean: 10min EMOM

3 reps at 70% 1rm and build by feel
No missed reps. So go heavy, but perfect. Focus on getting under that bar, but sticking your catch position above parallel. If you are to fail, its because it got heavy and you did a full clean, not a power clean.

B: Push Press (Build to a 5rm for the day in 10mins)

Find the heaviest you can manage for the day with good form in 10mins… Don’t force what isn’t there, but push Yousef if you normally don’t.

Some people can push themselves more but others get caught up with the weight/score and get sloppy.

Heavy but perfect today please.

C: strict pull up (5 x ME -2reps )

-2 means that you stop a few reps before failure. Goal is to push the limits, but save some gas in the tank for the following sets.

Scale as needed to be able to get 5+ reps per set. If you are doing 12+ you can upscale and do strict C2B.

Monday

Sunday, March 18th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

If in early please try and get in 5min of aero work.

10 goblet squats

5 down facing to up facing dogs X3 sets

Then a few min to get used to the FS, make the rack position feel good etc. before we start the clock..

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

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

10 DB reverse step lunge 22.5/15kg

5 burpees

10 DB FR Squats 22.5/15kg

5 burpees
Scale the weight as needed. If your burpees are slow, you can drop them back to 3reps too.

Saturday

Friday, March 16th, 2018


CrossFit MSD – CrossFit

A: Warm-up (No Measure)

No classes this morning but open gym time from 7am for you to get the CrossFit Open workout done.

Try to get here before 8:30am if possible.

for those who have alerady done the Open, come in and show your support and feel free to do an easy feel good workout, based on how you are feeling from yesterdays workout.

Again, those are aren’t doing the Open but want to train as normal, come in, we will get you sorted with an Open workout or you can do your own thing.

B: Metcon (Time)

18.4: please be sure to check into class please.

Also you can add your workout results in Wodify too as we will redo these workouts again in training. So be sure to do this please…..

Enjoy and good luck

Friday

Thursday, March 15th, 2018


CrossFit MSD – CrossFit

A: Warm-up (No Measure)

18.4 kicks off at the box from 3:30pm.

There will be no regular programming today or tomorrow. We will be doing the Open workout instead.

If you are doing the Open tomorrow, take today as an easy training day/rest day. Come in the arvo and cheer/judge those who are competing today.

If you are doing the Open workout this arvo and you normally come in the morning, feel free to come in and do a mobility type of workout.

If you want to train Friday morning and you aren’t doing the Open, come on in. We will sort you out with something to do. Friday morning will be open gym time but the coaches will look after you, so don’t just not show up if you aren’t competing but would like to train.

If you do the Open on Friday then want to train on Saturday while others are doing their Open workout, feel free to have at it open gym style, but just take it easy as the recovery will be needed.

So, everyone doing the Open knows what’s up. For those who don’t want to do the Open but want to just keep training, remember that the gym will be open Friday AM for Open gym time where a coach will help you out with what you should do on the day. If you want to come in the PM to train, but aren’t doing the Open, the workout will be the CF open workout, so you can either do that for fun, register or do your own thing,

B: Metcon (Time)

18.4: please be sure to check into class please.

Also you can add your workout results in Wodify too as we will redo these workouts again in training. So be sure to do this please…..

Enjoy and good luck

Thursday

Wednesday, March 14th, 2018


CrossFit MSD – CrossFit

A: Warm-up (No Measure)

3 sets @ moderate (not HEAVY, not easy)

30m single arm OH carry /es

10 single arm high pull /es

B: Push Jerk (Build to a 5rm in 10min)

This isn’t doing heaps of sets of 5, this is building to a heavy set of 5 for the day. Get in a sets of 3-5 reps when the weight is light, then just do 1-2 at a time while building the weight before having a crack at your 5rm for the day.

Keep these snappy for me today…… focus on really snapping under the bar.

C1: Dumbell Z Press (5 x 4-6 @ 30X1)

~REST 1:00~

C2: strict pull up (5 X 4-6 @21X1)

~REST 1:00~

If 4-6 is easy for you, do C@B, if strict pull ups are hard, use a band or even ring rows.

D: Metcon (No Measure)

3 sets for quality:

10-15 TTB (kipping today)

10-15 push ups (PERFECT) If these are easy do them slower
For TTB, scale to knee to chest, knee raise or if you are kinda close to TTB, you can do a ‘close to bar’.

Push up scale today will be incline push ups to work on keeping a tight body position throught the entire rep.

Wednesday (please bring long socks or knee selves to protect shins on RC)

Tuesday, March 13th, 2018


CrossFit MSD – CrossFit

A: Warm-up (No Measure)

3 sets of:

5-10 v-ups / tuck ups / best you can do ups

10 band good mornings

then start prepping for the EMOMs. Taking a few min to figure your DL weight, get a box out etc.

If possible, try to share equipment, and stagger yourself on different minutes to allow for a smooth flow.

B: Metcon (AMRAP – Rounds)

36min EMOM:

1) 1-3 rope climbs

2) 10 deadlifts T&G and UB (you pick weight)

3) 8-15 box jumps 24/20″ sd

4) 8-15 wall balls 9/7kg 10/9′

5) 8-15 cal row/AB

6) rest/walk
Goal is that you complete each minute today. Pick the reps etc that allow you to do this.

Today is a moderate-tough effort, but a repeatable effort. this isn’t your ‘easy’ work, but shouldn’t be so hard that you can’t get the work done each minute.

Tuesday

Monday, March 12th, 2018


CrossFit MSD – CrossFit

A: Warm-up (No Measure)

3 sets for quality

5 down facing to up facing dog

5 goblet squats @ 33X0

:20-:30 plank hold

30-50 bar taps (springy)

then as soon as the warm up is over, get in a few warm up sets on your squats before you then begin your ‘working sets’

B: Back Squat (5-4-3-2-1 @ slower down than up )

-rest 2min

heavy bur perfect form and no misses. Do not try go for a 1rm if it means you will fail.

Score is the weight on each set.

First set is heavy but perfect and each set you add weight by feel and do less reps.

C: Metcon (AMRAP – Rounds)

15 min AMRAP

200-400m run

15 KBS (pick your weight)

12 pull ups or CTB if you can

9 burpees
pick options that challenge you, but allow you to keep chipping away and getting in work rather than being forced to rest because the weight or pull ups etc are to hard for you.

Monday (public holiday)

Sunday, March 11th, 2018

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

No set classes today. We will have open gym time and will post on the FB group and to the notice section on Wodify with the times.

Or, take today as a nice easy relaxing day to recharge and get back into it tomorrow….

As always, if there are any problems etc, please let me know 🙂

We have programmed a WOD you can do at home today.

Saturday

Friday, March 9th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

No classes this morning but open gym time from 7am for you to get the CrossFit Open workout done.

Try to get here before 8:30am if possible.

for those who have alerady done the Open, come in and show your support and feel free to do an easy feel good workout, based on how you are feeling from yesterdays workout.

Again, those are aren’t doing the Open but want to train as normal, come in, we will get you sorted with an Open workout or you can do your own thing.

A: Metcon (No Measure)

18.3

Friday

Thursday, March 8th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

18.3 kicks off at the box from 3:30pm.

There will be no regular programming today or tomorrow. We will be doing the Open workout instead.

If you are doing the Open tomorrow, take today as an easy training day/rest day. Come in the arvo and cheer/judge those who are competing today.

If you are doing the Open workout this arvo and you normally come in the morning, feel free to come in and do a mobility type of workout.

If you want to train Friday morning and you aren’t doing the Open, come on in. We will sort you out with something to do. Friday morning will be open gym time but the coaches will look after you, so don’t just not show up if you aren’t competing but would like to train.

If you do the Open on Friday then want to train on Saturday while others are doing their Open workout, feel free to have at it open gym style, but just take it easy as the recovery will be needed.

So, everyone doing the Open knows what’s up. For those who don’t want to do the Open but want to just keep training, remember that the gym will be open Friday AM for Open gym time where a coach will help you out with what you should do on the day. If you want to come in the PM to train, but aren’t doing the Open, the workout will be the CF open workout, so you can either do that for fun, register or do your own thing,

A: Metcon (Time)

18.3: When the workout is annoucned, not to long after (hour or so) Wodify will have all the workouts already added to Wodify. So if you could then just reopen the day (friday and Saturday) then add in the Open workout, the scale option, the masters 55+ and 55+ scale option.

I don’t think we have any young teens having a crack this year.