CrossFit 42 South

Archive for April, 2018

Saturday

Sunday, April 15th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flows

3×3 TGU /es

then barbell out and working on the HPC…

A: Hang Power Clean (5-4-3-2-1 )

-rest 1min between each lift, add weigh each set.

B1: Dumbell Z Press (5x 5-8 @40×1)

-rest 1min between each lift, add weigh each set.

B2: Pendlay Row (5x 5-8 @30X1 )

-Rest :30sec

B3 : Strict Toes-To-Bar (5x ME )

-rest 1:30

scale to knee to chest etc…

Friday

Sunday, April 15th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Try get in 5min before class and get in some general movement to get your heart rate up, body loose and limber etc.

Row/AB/mobility flows etc…

Then 3 sets of the following: (barbell practice)

3-5 muscle snatch

3-5 behind the neck snatch grip push press

3-5 OHS

3-5 snatch balance

3-5 power snatch

3-5 full snatch

*Going at this AGAIN….. You guys are just getting so much better at snatching and it’s worth you all getting in the reps and practice…

A: Metcon (No Measure)

5 sets NFT, but with intent:

10 deadlifts T&G @ heavy-ish but fucking perfect form

-rest :30

200-400m run

-rest :30

10-20m walking lunge

-rest :30

1min double unders

-rest 2min
The goal here is just getting in some good heavy deadlifts for reps whilst getting in aerobic work with the running. DU and lunges. The goal of the runs is to keep the same pace each set. Pick distances that work for you and your level of fitness.

For the DU, work on linking reps, being smooth and going UB or getting your first 1 or a few DU.

Please check the ego today and not worry about how much weight you lift. The goal is quality and to move like you care!

Thursday

Sunday, April 15th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

10min AMRAP @ easy pace of:

:10-:15 active hang on bar

:10-:15 dead hang on bar

10-15m bear crawl

10-15m inch worm

A: Metcon (AMRAP – Reps)

For total reps/cals: 8 rounds for total reps/cals combined of:

:30 AB for cals

:30 rest

:30 burpees

:30 rest

:30 row for cals

:30 rest

:30 wall climbs (1 WC = 5reps)

:30 rest
This is a very ‘simple’ and ‘easy’ workout to do Rx, but that doesn’t mean it won’t require effort to accumulate a good score.

Go hard enough every :30 work interval to get the cals and reps up, but not so hard that you are unable to keep going. This is a long workout.

do your best on the WC. Quality over trying to just pump out reps please.

Note that :30 isn’t really long, so be on your game, hustle between movements, be quick on and off the rowers and AB to allow time for the next person to get on etc.

Enjoy 🙂

B: Metcon (No Measure)

cool down well:

5-10min at least of walking, easy AB or row etc…. Then get into a stretch.

But try to move non stop at an easy pace. Not stroll, but walk to move blood around the body to recover.

Wednesday

Sunday, April 15th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

12min on the clock

1min AB or row

:30 plank hold

10 air squats

10 KB deadlifts (KB between feet) focus on good hip hinge and flat back

10 walking lunge steps

*all done at an easy-moderate pace. This is a warm up, not a workout. But should just start to feel like it’s getting tough.

then into A1 and A2

A: dumbbell strict press (3x 6-8 @ 30X1)

-Rest 1min-

A2: strict pull up (3x 6-8 @ 30X1 )

-Rest 1min-

If this rep range is easy, try CTB, but the :3 lowers will make it tough.

B : Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

15 air squats or goblet squats

12 KB swings

:30 FLR on floor (accumulative time)
If you pick goblet squats, use the same weight you swing. You can pick whatever weight you like for the KB swings, as long as it allows you to stay UB, maybe 1 break here and there towards the later rounds. Same for the squats, 1 break here and there is okay, breaking a lot because you want to ‘make it harder’ is not okay .

The FLR, focus on pushing the ground away from you, keeping a good straight body position and breathing.

C: Metcon (No Measure)

5-10min walk or AB to cool down:

Tuesday

Sunday, April 15th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

6min on the clock to mix up some aero work

row/AB/ski/run/skip

then 3 sets of:

3-5 muscle snatch

3-5 behind the neck push press

3-5 overhead squats

3-5 snatch balance

3-5 hang power snatch

3-5 hang snatch

*All the above just to get you feeling good before you starting building in weight on the snatch complex..

A: Power snatch + Hang Power Snatch + Hang snatch (10 sets go every 1:15 )

Start around 70% and build each set if form allows.

the last snatch from the hang is a full snatch. If you don’t have that ability, you can do another PS + OHS as low as you SAFELY can go.

B: Single leg DB by side RDL (3 x 8-12/es @ slower down than up )

(DB in each hand)

-rest 1min between legs**

**In rest time, 4-6 explosive vertical jumps with a soft landing before going into next jump. Jump, land, stand and repeat.

perfect form on the RDL. If you can’t balance and hinge with good form on one leg, then don’t worry about weight. Shoulders and hips must remain square to the floor.

Yes SL RDL again 🙂

Monday

Sunday, April 15th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flow to kick the week off

3×8 lateral step ups (height focus)

*after each set, :20-:30 side plank /es

Like last week, progress in your height.

Height focus meaning trying to step to the tallest box you can. You can add weight plates to create more height as needed.

A: Front rack step ups (3x 8-12/ES @ slower down than up )

-rest :30 between legs and 1min between sets

goal is to progress in your reps complete from last week, if you manged 12s add weight, otherwise, same weight more reps. Better quality too as always.

A2: Rope Climb (3 x 2-4 reps )

-rest 1 min-

Spend no more than 1:30 working on this, but trying to get in the reps to the best of your ability.

B: Front Squat (5-4-3-2-1 @ 32X1)

-rest 2min

This tempo is nasty guys…. No misses at all. Start lighter than you think and build each set.

C: Banded tricep push down (Cash out today guys with 50-100 banded tricep push)

Quality reps, dont rush these

Saturday (Easter Saturday)

Friday, April 13th, 2018


CrossFit MSD – CrossFit

A: Metcon (Time)

In teams of 3:

250 cal AB (12min cap)

*before getting on, the other members of the team must complete 1 RC before they are able to switch. This can be done at anytime before they get back on.

The athlete working can work as long as they like before they switch, just as long as the person getting on next has complete their RC rep.
Rest 6:00min before A&B

B: Metcon (Time)

In teams of 3:

250 cal row (12min cap)

*before getting on, the other members of the team must complete 2 WC before they are able to switch. This can be done at anytime before they get back on.

The athlete working can work as long as they like before they switch, just as long as the person getting on next has complete their WC reps.

—–

Friday

Thursday, April 12th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Try get in 5min before class and get in some general movement to get your heart rate up, body loose and limber etc.

Row/AB/mobility flows etc…

Then 3 sets of the following: (barbell practice)

3-5 muscle snatch

3-5 behind the neck snatch grip push press

3-5 OHS

3-5 snatch balance

3-5 power snatch

3-5 full snatch

*Same warm up as last week…. Getting in this practice is great…… Everyone did so good last week that I want to keep this going..

A: Metcon (No Measure)

25min AMRAP for quality, not score:

burpee broad jump 10-15m

5-10 strict HSPU or pike or Z press

10 ring rows (make as hard and perfect as possible)

200-400m run
ring rows are grate for building upper pulling strength if you do them right. Yes, they are a scale to pull ups, but if you keep your body in a tight straight line, don’t try to reach your chest to the rings and really pull through with full ROM, they are hard. I personally do them on a regular basis and I can do 20+ strict pull ups and still use them in training.

focus on quality on everything else like last week too please 🙂

If you are doing pike HSPU, make sure you are vertical otherwise it is just a funky push up that will hurt your shoulders and never have you get close to HSPU.

Thursday

Wednesday, April 11th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

12min on the clock to go through @ moderate pace:

10 sit ups

:45 row or AB

:30 double under practice

20m bear crawl

15m SA OH walking lunges (swap arms half way)

then prep for the tabata-ish workout…

A: Metcon (AMRAP – Reps)

For total reps. : :20 on, :20 off alternating between the following movements for a total of 32 intervals total (not each). You’ll end up doing each movement 8 times in total.

-box jumps

-wall balls

-FLR on floor

-KB swings

*You pick weight and height. Challenge yourself, but keep safe and keep moving.

This is the same format as last weeks workout… Score is total reps.

Cool down

cool down well:

5-10min at least of walking, easy AB or row etc…. Then get into a stretch.

But try to move non stop at an easy pace. Not stroll, but walk to move blood around the body to recover.

—–

Wednesday

Tuesday, April 10th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

6min on the clock to mix up some aero work

row/AB/ski/run/skip

then 3 sets of:

5 muscle cleans

5 press

5 push jerks

5 power clean

5 front squats

5 cleans

*All the above just to get you feeling good before you starting building in weight on the clean complex

A: Power clean + hang clean + push jerk (10min EMOM )

Start around 70% and build each set if form allows.

This is like last week but the hang rep is a full clean, meaning catch in the bottom of the squat.

B: Single leg DB by side RDL (3×8-12/es @ slower down than up )

rest 1min-ish between legs**

In rest time, 1 TGU /es then striaght back to the RDL. The TGU is your rest time.

perfect form on the RDL. If you can’t balance and hinge with good form on one leg, then don’t worry about weight. Shoulders and hips must remain square to the floor.

Tuesday

Monday, April 9th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets for quality of:

:20-:30 hollow hold

:20-:30 arch hold

10 tight bar kips (hollow to arch)

*keep arms straight and pull through and push down on the bar

Then into A1 and A2

A1: strict pull up (5x ME -1 )

rest 1:00min

A2: Metcon (Distance)

Inchworms

10-15m perfect form
rest 1:00min

B: Metcon (No Measure)

20min AMRAP not scored:

1:30 AB/row

2-3 rope climbs (first rep legless if you can)
Goal is quality work. Smooth AB and rowing, find a pace and stick with it. Challenge yourself but don’t blow up on it.

Take your time to get good quality reps on your RC. Everyone is at different levels on this movement, just do the best you can. don’t just climb the rope though, have goals. Get in in 4 bites, 3 bites, etc.

MSD clothing order – Orders in by Wednesday 18th April 7pm

Monday, April 9th, 2018

Thank you for wanting to represent our latest MSD clothing. We really appreciate your support to MSD and the community.

All orders must be in by Wednesday the 18th April otherwise you run the risk of missing out.


To order your MSD clothing, please comment what you would like to order in the comments section in the following format:

-Name

-what you would like, quantity and sizes

-How would you like to pay? (debit your MSD account, paying cash, or for non-members, leave a mobile number so we can contact you to arrange payment)

*Note that the preferred method is debiting your MSD account as this is much easier and we will do this on or after the 19/04/2018 

*for non-members, we will contact you to arrange payment

*Also note that there will be some spares, but to make sure you don’t miss out, get onto this now. We won’t be doing another clothing run until next year. So think that before you know it, summer will be here and you’ll wish you had got a muscle tank too 🙂

*Lastly note to allow 4 weeks after the close of ordering. 

MSD pull over hoodie -unisex $65

MSD zip up jacket -unisex $65

MSD Tee (mens and ladies) $40

MSD muscle tank -unisex $40

 

 

 

 

 

 

 

MSD ladies razor back tank $40

Sizing charts

Monday

Sunday, April 8th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flow to kick the week off

3×8 lateral step ups (height focus)

*after each set, :20-:30 side plank /es

Height focus meaning trying to step to the tallest box you can. You can add weight plates to create more height as needed.

A: Front rack step ups (3×8-12/es @ slower down than up)

-rest :30 between legs and 1min between sets

B: Back Squat (10-10-10 @ 3030)

***In rest, get in 10-15 perfect pike HSPU or regular push ups. Whatever option you do, form must be spot on. Scale as needed.

stick to the tempo, keep form perfect. Goal is moving well, sticking to the tempo. This is 6sec per rep. 1 set will take 1min. Hold good positions, stay tight but learn to breathe too.

Go lighter than you think to keep form.

C: Metcon (No Measure)

3 sets for quality:

15 tricep push downs

10 push ups @ slower down than up

Saturday

Friday, April 6th, 2018


CrossFit MSD – CrossFit

A: Metcon (No Measure)

30min AMRAP @ moderate pace (no score): 500/400m row

400m run

:30 top of ring support

:30 chin over bar hold

20/15 cal AB

10 lateral step ups /es (heigh as you can and control lower)
No score again on this today, but going at a moderate pace. Meaning by the end you will be glad it’s over but shouldn’t leave you feeling all fucked up.

I’m sure you guys have caught the trend so far this week of QUALITY being the focus. There is a lot of good fitness to be made here, it’s just nice to step away from everyday feeling like you have to go balls to the wall, lift a PB etc. this is where movement gets sloppy and your quality goes away and you end up getting hurt.

Member of the month March 2018

Friday, April 6th, 2018
When and why did you start training with us here at CrossFit MSD?
I started training in October of 2017 after hearing good things about it from some friends. I was sick of going to a normal gym and doing much the same routine every day, so I thought I’d give it a go.
What have you achieved since training with us at CrossFit MSD?
What haven’t I?
I’m not an outgoing person, so coming into the gym at first I was so nervous! But straight away I was welcomed and felt a part of this giant family of super humans. I have gained so much confidence by just walking into MSD and doing my best.
I’ve also learnt that my body is capable of some pretty cool things because some of these movements are insane!! But slowly I’m getting closer to achieving them.
And another thing, which heaps of people struggle with, I’ve learnt how to be more accepting of my body and that food isn’t an enemy, it’s fuel to get that bar off the floor.
Who is Emma away from the box? Work, hobbies, family life, etc
Emma is a part-time uni student, living in Burnie with her partner, Zach plus fur-child, Melvin and is working at a dental clinic to pay the bills.
I haaatttte sitting still so I fill time by either mountain climbing, dog walking, basketball, SUP boarding, and occasionally doing some knitting.
Tell us a fun fact about yourself?
I don’t know if these are ‘fun facts’ but people seem shocked when I tell them. 1. I’m married, have been for just over a year. 2. I’m a type 1 diabetic, so that little thing attached to my clothing is not an iPod, it’s just an insulin pump.
What are your goals for the next 12 months?
To just keep showing up, listening to the coaches advice and pushing myself to do better. I want to work on the quality of the movements I’ve got and maybe achieve a couple of new ones.
Do you have any words or some advice to anyone who may be on the fence about doing CrossFit?
You won’t know if you like it until you try it. And trust me, once you try it you will be hooked like the rest of us. It’s a great environment to achieve goals, especially if you maybe lack motivation or confidence because you’ve got a whole community with amazing coaches rallying behind you to do your best.

Friday

Thursday, April 5th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Try get in 5min before class and get in some general movement to get your heart rate up, body loose and limber etc.

Row/AB/mobility flows etc…

Then 3 sets of the following: (barbell practice)

3-5 muscle snatch

3-5 behind the neck snatch grip push press

3-5 OHS

3-5 snatch balance

3-5 power snatch

3-5 full snatch

*Can increase weight each round. Even though we aren’t sntching today, it’s just a good way to spend time on this skill away from trying to go ‘heavy’. Stick with a barbell only to make it feel good if needed.

then we will have a few min to prep/help with the RC and HSPU and scaling options etc….

A: Metcon (AMRAP – Rounds and Reps)

20min AMRAP for quality, not score:

1-2 rope climbs (first rep legless if you can)

5-10 strict HSPU / pike HSPU / Z press

30-60 double unders
Only do 1 RC if these are really hard, but aim for 2 if you can. If you have the ability, first rep can be legless to challenge those who can.

For the HSPU, 1 small mat is allowed as scale but pike HSPU would be preferred. Pike HSPU are fucking hard if you do them properly and will really lend its self to being able to get better at HSPU (even if you can do them).

Again, this is a quality session but will be a solid workout. Don’t worry about the score, rather focus on quality and trying to get better at the movements. Also have some fun.

Thursday

Wednesday, April 4th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

12min on the clock to go through @ moderate pace:

1 TGU /es

:30 row or AB

50 bar taps

20m bear crawl

then prep for the tabata-ish workout…

A: Metcon (AMRAP – Reps)

For total reps. :

:20 on, :20 off alternating between the following movements for a total of 32 intervals total (not each). You’ll end up doing each movement 8 times in total.

-burpees

-reverse step lunges plate OH

-TTB

-GTO (ground to overhead) with weight plate

*You pick weight.

B: Metcon (No Measure)

cool down well:

5-10min at least of walking, easy AB or row etc…. Then get into a stretch.

But try to move non stop at an easy pace. Not stroll, but walk to move blood around the body to recover.

Wednesday

Tuesday, April 3rd, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

12min EMOM

1) row/AB :50

2) 4-8 burpee broad jumps

3) Mobility flow (deep lunge + thorac rot + down dog) working side to side

then babrbells out and working some barbell dancing before the complex starts and time to build to your first set.

A: Metcon (Weight)

Power clean + Hang Power Clean

10min EMOM

Start at approx 70% 1rm and build by feel. No misses, perfect reps, make them feel good, own your positions, dont just throw weight up and hope for the best or try to chace a number.

B: Pendlay Row (5-5-5-5-5 @ 30X1)

-rest 1min

stick to the tempo, perfect form. Back stays in extension the entire movement, no hitching or rounding to try lift more weight. Keep this as strict as possible.

Tuesday

Monday, April 2nd, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets for quality of:

:20-:30 hollow hold

:20-:30 arch hold

5-8 scap pull ups

5-8 scap push ups

then start prepping for the quality work.

A: Metcon (No Measure)

3-4 RNFT but quality:

10 SA DB thrusters es

10 SA DB snatch /es

:20-:30 side plank /es

5-10 strict pull ups (chin right over and good ROM)

2min row/AB
Goal is to keep moving. This isn’t for time, but for quality. Focus on the best positions you can manage. Aim for perfect. Don’t worry about how long this takes you as the focus is movement.

that all said, this will still be a tough workout as I don’t want you just fluffying about, just don’t worry about your score and move with purpose!

B: Metcon (3 Rounds for reps)

3 sets for quality and a sweet pump:

10-15 PERFECT push ups @2020

10-15 tricep push downs @2020

10-15 DB hammer curls @2020
stick to the tempo… Full ROM, quality work and get that sweet juicy pump 🙂

do incline push ups if you can’t do the reps with the tempo above.

Monday

Sunday, April 1st, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Gym closed for class, but there will be open gym which will be posted on Wodify and FB group.

Normal classes from tomorrow…..

Hope you all had an amazing long weekend!