CrossFit 42 South

Archive for March, 2018


Wednesday, March 7th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets @ moderate (not HEAVY, not easy)

30m single arm OH carry /es

3 broad jumps (start easy and build up effort each rep)

the goal on A, B and C is that the weight you lift on each part is more than the previous, even with the extra reps.

Each part will start back at the empty bar before we restart the timer. You’ll have a few minutes between to organise yourself and get your head around the next movement.

A: Shoulder Press (1rm for the day in 8min)

B: Push Press (2rm for the day in 8min)

C: Push Jerk (3rm for the day in 8min)

D: Metcon (No Measure)

For Quality:

2-3 sets:

5-10 strict TTB

2-3 Wall Climbs (smooth and controlled up and down)
QUALITY is the focus here, not the speed of the movements or the reps you do.

Wednesday (bring long socks or knee sleeves to protect shins on rope climbs)

Tuesday, March 6th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Straight into:

3 sets of:

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

3-6 no push up burpees

then straight into the 45min work. You’ll have a few min to set up etc.

A: Metcon (AMRAP – Rounds)

45min easy pace:

1:30 cal row/AB

15 KB swings

20m bear crawl

:10-:30 side plank /es

1:30 cal row/AB

1-2 rope climbs
Goal is you are just moving, practicing your breathing under slight fatigue and getting in some skill on the RC.

Don’t go out hard on this. You should keep your effort easy-moderate and be able to keep going for the full 45min. This is a longer non stop aerobic session with a mix of movements.

Embrace the slower pace, not for time workout.


Monday, March 5th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5 sets for quality

5 down facing to up facing dog

5 muscle snatch


*can add small amounts of weight if form is on point.

then as soon as the warm up is over, you’ll have 15min to get to work on the snatch work.

After snatching the workout will be a first in first served scenario to allow us to get it going as we have to wait on the rowers to be free up.

A: Hang Snatch (2-2-2-2-2)

first set heavy but perfect, then build in small jumps. No more than 5kg (less if you aren’t snatching more than about 50-60kg as a 5kg jump will be to aggressive and after 4 weight increases that would mean your first set wasn’t a working set.

If you can’t get a full snatch, you can work power snatch today

B: Metcon (Time)

For time:

50/35 cal row

25 CTB pull ups

100 double unders

25 CTB pull ups

800m run
We will stagger the starts so everyone starts with the row.

Scale the pull ups as needed. You should be able to manage sets of 5 otherwise please scale. If you have some CTB but can do kipping pull ups, do that for a scale option today but make sure you chin is OVER the bar, not just close. Use band or ring rows as needed.

DU can take up to 2-3min.

I want everyone to have a crack at the 800m at the end and push the pace.

Enjoy 🙂


Sunday, March 4th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

1min row/AB

20 walking lunge steps

1:00 plank hold

1min row/AB

15 walking lunge steps

:40 plank hold

1min row/aB

10 walking lunge steps

:20 plank hold

*Scale plank hold time if needed.

then prepping for squats…..

before the WOD, get in 2-3 mini rounds of 2-3 reps of each movement without fatiguing the muscle, but getting the body ready for the action.

A: Back Squat (2-2-2-2 @ 30X1)

Rest 2:00

No failed reps!!!!!! Heavy but perfect form. Today we are progressing from last weeks 3×3 to 4×2. Start your first work set just a touch lighter than last weeks best 3 and build each set by feel.

PERFECT FORM over weight though please.

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 DB Clean and Jerks 20/15kg /each hand

30 air squats
power clean into a push press is fine for the DB work. This is pretty much a ground to shoulder then shoulder to overhead.


Friday, March 2nd, 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 (Time)



Thursday, March 1st, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

18.2 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 (No Measure)

18.2: 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.

Member of the month February 2018

Thursday, March 1st, 2018
When and why did you start training with us here at CrossFit MSD?
I started in October 2017, I decided I needed to get my butt into gear and get active outside of my hockey season. I googled boot camps, fitness classes in/around Burnie and CrossFit MSD came up in my searches. It was probably the free trial session that got me in the door (it was the coaches and other cross fitters that kept me coming back though)
What have you achieved since training with us at CrossFit MSD?
I have achieved so much since I started. I thought it would be so much harder, but if it wasn’t for the encouragement from everyone I wouldn’t have achieved half of what I have. Not only improving my fitness but confidence levels at the same time.
Who is Holly away from the box? Work, hobbies, family life, etc
I work full time at a bottle shop, play hockey in winter and am training to be a volunteer for Ambulance Tas. Love the sun and warmth, and if I could spend every day at the beach with good company or a book or both I’d be set. My plan is to slowly see the world, holidays are usually spent exploring which is fun.
Tell us a fun fact about yourself?
I did a solo trip to Phuket for a week where I went bungy jumping and scuba diving where I found plenty of “dory” fishes 🙂 but no Nemos haha.
What are your goals for the next 12 months?
Next 12 months include improving my health and well being while enjoying life and a snowboard trip to NZ hopefully.
Do you have any words or some advice to anyone who may be on the fence about doing CrossFit?
Literally just jump in and give it a go. Until you’ve attended a class you just have no idea how fun it actually is. I have never been a “gym person” but Cross fit is something else entirely, its a family where everyone encourages you, celebrates your wins with you and makes you WANT to come back each day and work on being the best you can be.