CrossFit 42 South

Archive for May, 2018

Thursday

Wednesday, May 9th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

here early? row 500m + AB 20/15 cal + some DU practice after for a few mins.

As a group 5min mobility flows, being active with our movements to actually warm up and gain ROM (range of motion) for our barbell work

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

Even though we are doing PC and PJ work today, we are still going to spend a few rounds on the snatch as this is generally the most complex of the olympic lifts (snatch and clean and jerk)

A: Power Clean (3-3-3-3-3)

-rest 1min

not T&G today… Heavy but perfect snappy reps…. Catching in a solid power position. This is a 1/4 FS position, you will catch lower as it get’s heavier but stay above parallel but you are trying to drop under.

B: Push Jerk (3-3-3-3-3)

-rest 1min-

goal is snappy, fast under the bar and catching in a solid partial squat. Really owning your positions today.

Wednesday

Tuesday, May 8th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Starting with 5min mobility flows then we will be able to pretty much get into it.

A: Metcon (No Measure)

45min LONG easy-ish pace AMRAP:

10-15 box jumps (step down)

:30-:60 wall sit

1min row/AB

10-15 banded good mornings

:20-:40 hollow hold (perfect, low back pressed on ground, shoulder off floor)

1min row/AB

10-15 cossack squats

:30-:60 FLR on floor

1min 10m high knee + 10m butt kicks (back and forth for the 1min)

Member of the month April 2018

Tuesday, May 8th, 2018
 
When and why did you start training with us here at CrossFit MSD?
Pretty sure it was March?. Kye kept telling me how much I’d love it, Was training solo before but not pushing myself as much as I could. The idea of having coaches teaching you grabbed me. Mason is like a dog at a bone lol…. his persistence paid off too.
What have you achieved since training with us at CrossFit MSD?
I’ve achieved more then I thought I could already, Olympic lifts… if you want to feel empowered give it a crack. Adding weight to my lifts. I can say I enjoy cardio now (running wasn’t even an option before). Making weaknesses new strengths. Crossfit has given me a great sense of achievement personally, I leave feeling like I have learned something new each day.
Who is Jessie away from the box? Work, hobbies, family life, etc
I love my family, married with 3 children. I love the ocean and good music. Coffee lover. Cafe hopper. I motivate myself to clean my house with big beats and awkward dancing.
Tell us a fun fact about yourself?
The scar on my shoulder is from a surfing incident when I was 16.
What are your goals for the next 12 months?
Squat more than my body weight. Hit 100kg deadlift. Unassisted pull-ups for reps. Learn more, master more. Muscle up….. compete.
Do you have any words or some advice to anyone who may be on the fence about doing CrossFit?
Don’t waste your time wondering just go and do it, and go again. It is worth it!

Tuesday

Monday, May 7th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

10min on the clock

:45 AB/row

5-8 ring rows

5-8 push ups

15m bear crawl

*perfect form on push ups and ring rows. Scale to incline push ups on a bench/box/bar etc to keep full ROM and good form.

A: Shoulder Press (5-5-5 @ 40X1)

-rest 1:30**

start around 75% 1rm/esstimated 1rm and build each set.

B1: dumbbell strict press (3x 6-8 @ 30X1)

-rest 1min

like previous weeks and aiming for more reps or weight

B2: strict pull up (3×6-8 @ 30X1)

-rest 1min

as above

C: Metcon (Time)

3 RFT (6 min cut off):

10-15 burpees

10-15 TTB
scale as needed to be able to complete the workout in the cut off. If the minimum reps don’t allow you to finish in the cut off, scale the movement down enough that allows you to be challenged, but complete the workout with good form.

If push ups are hard for you (less than 5-10 proper reps) do a no push up burpee today to save your shoulders please.

Monday

Sunday, May 6th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

500/400m row

15m inch worm

20m walking lunge steps

20/15 cal AB

10m inch worm

15m walking lunge steps

*reduce reps/distance as needed

3×3 TGU /es

A: Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

10 DB thrusters (you pick weight)

10 DB power cleans

:30 side plank /es

-rest 5min
side plank is accumulated time. Every :10 will = 1 rep. So it may take you 1min to get the :30 on one side, that is okay. Form over just getting it done.

Pick a weight you can at least do first set UB on the DB. After that it can be a shit fight for survival 🙂

B: Metcon (Time)

5 RFT with 12min cut off:

12-20 wall balls

12-20 KB swings
Challenge yourself, but scale as needed please. Pick reps and weight that allows only break per set.

Saturday

Friday, May 4th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Grab a buddy and complete the following:

1 person to row/AB 1minwhile the other complete 5-8 no push ups burpees then in remaining time till buddy gets off rower or bike hold a wall sit. goal is getting at least :25 wall sit time.

x5 sets of each total.

This warm up will have you very warm….. this is a sneaky little huffy puffy 🙂

A: Back Squat (10-10-10 @ 30X2)

-rest 2min-

If you did this last Thursday, progress in weight… Form over load, stick to tempo, good ROM based on your ability etc.

B: Metcon (AMRAP – Rounds)

12min EMOM:

1) 2-3 rope climbs

2) 20-35 air squats

3) 30-50 double unders
goal is picking reps that allow you to have at least :10 to transition to the next movement….

Friday

Thursday, May 3rd, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min on the clock to start with row/AB/skip etc to get generally warm.

3 sets

:20-:30 FLR on floor

:10-:20 side plank /es

5-8 DB floor press (moderate weight) @ slower down than up

A: close grip bench press (5-5-5-5-5 @ 30X1)

-rest 2min**

**In rest time get in 15 band pull a parts

We haven’t done becnh press before in class, so let’s have some fun with this today.

Challenge the weight you do today, but form over load. Keep the shoulders pulled back, not rolling forward. Keep your elbows in, not flaring out.

Close grip is just inside shoulder width.

B: Metcon (AMRAP – Rounds)

12min EMOM:

1) strict ring dips ME in :35

2) strict chin ups ME in :35
Scale the dips and strict pull ups as needed based on your ability. If you have push ups, but not ready for ring dips, today try to do a self assisted dip between boxes https://youtu.be/9-pqYcvtXRo

You can use a band over the rings to stop the wobbles, but not to assist today. If all the above is still hard for you, work on building up a solid basic push ups with FULL ROM.

Same for the strict chin ups (chin up is palms facing you grip). Scale as needed today, use a band or today you can do negatives. Use a jump to get your chin over the bar, then try to lower yourself with control to a hang position.

Thursday

Wednesday, May 2nd, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

10 pass throughs

***

10 air squats

***

10m inch worm

***

*** = quick flow of mobility flow between each movement (1min worth) personal choice but we will give you some ideas…

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

*Like previous weeks here to prep for snatching agian..

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

-Rest 1:00-

not T&G today… Heavy but perfect snappy reps…. Catching in a solid power position

B: Snatch Balance (3-3-3-3-3)

-rest 1min-

goal is snappy, fast under the bar and catching in a solid OHS position.

Wednesday

Tuesday, May 1st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Starting with 5min mobility flows then we will be able to pretty much get into it.

A: Metcon (No Measure)

45min LONG easy-ish pace AMRAP:

1:30 row

10 KB swings

10 wall balls

10 sit ups

1:30 AB

10 pallof press /es

2 TGU /es

5 broad jumps
goal today is moving well, breathing, and walking away from the session not feeling beat up. This is an easy – moderate effort session to help you be able to rechrge and go again for the rest of the week. It is also a great chance to work on some longer aerobic conditioning.

This will still be tough, just not laying on your back thinking WTF just happened kinda tough.

Pick own weights etc today.