CrossFit 42 South

Archive for the ‘CFMSD News and Events’ Category

Christmas/New years time table

Thursday, December 8th, 2016

Christmas timetable:
-Friday 23rd Dec (regular times, but no 5:30pm. We will do the 12 days of Christmas WOD)
-Saturday the 24th Dec (Open gym 7-9am)
-Sunday 25th Dec – Tuesday 27th (closed)
-Wednesday 28th – Friday 30th Dec (7am and 4pm classes only)
-Saturday 31st Dec (open gym 7-9am)
-Then normal timetable will resume Tuesday the 3rd Jan 2017

*This is a great time to rest, recharge, spend time with friends and family and get ready for a big year ahead.
If these times don’t work with you, please don’t hesitate to message a coach to see if something can be arranged.

Christmas/new year timetable

Monday, November 30th, 2015

Christmas timetable-2

WOD: Tuesday the 28th July 2015

Monday, July 27th, 2015

So our first full day using Wodify was a success. Still a few things we all need to get used to (myself included) but we all did a great job. Well done crew.

Here is a video that will quickly explain to you how you can record your past workout history e.g. back squat 1rm, CrossFit total, Fran time, 1km row etc. The more you can fill Wodify up with, the better.


Weightlifting
Power Clean (3-3-3-3-3)
Not touch and go. Building each set to a max 3 for the day
Metcon
12min AMRAP of:
9 box jumps 24/20″
15 OH plate lunges 20/15kg
21 sit ups
Log into Wodify for more info and to post result.

Black out week…

Sunday, July 5th, 2015

For the next week we will not be posting the workout the night before. We are doing this for a few reasons. We are calling this a black out week as you will be in the dark about what the WOD is going to be. 

I promise there is no 40min AMRAP of burpees or a 5km run. 

The idea is to stop cherry pickers. This means those who pick and choose the workouts they want to do and don't want to do. Come prepared for unkown and unkowable this week. 

We will post daily still so check the website. We will post Monday WOD on Monday night to upload the results and any updates we need to mention from the website as normal. 

For the comp group, check the other website for you workouts. I won't make any variations to it other than your own scalling as needed. 

WOD: Wednesday the 17th June 2015

Tuesday, June 16th, 2015

CrossFit Class

Warm up

2 sets of:

21 walking lunges (hands overhead)

15 band good mornings

9 strict toe 2 bar

 

Strength

Deadlift 5rm

*Add weight from last week if possible. Otherwise, drop the load back. Hit sets at 80 and 90% of working weight.

 

Conditioning

3 rounds for time of:

75 air squats

50 sit ups

25 KBS 32/24kg

 


Comp group

Strength

Overhead squats 6-6-6

 

Barbell Conditioning

Teams of 3:

A. 7min AMRAP of Thrusters:

50 reps at 40/30

50 reps at 50/35

AMRAP at 60/40

 

3 min Rest

 

B. 7min AMRAP of Hang Power Clean:

50 reps at 60/40

50 reps at 70/47.5

AMRAP at 85/60

 

3 min Rest

 

C. 7min AMRAP of Dead Lift:

50 reps at 80/60

50 reps at 100/70

AMRAP at 120/85

*If you don’t have a team of 3 go in 2s and do 40/40/ME. If you are solo, go 20/20/ME with 1min on, 1min off.

 

Conditioning

6min AMRAP of:

12 Power Snatch, 40/30

12 Wall Ball

12 Row for Cals


This is Tegan. She has been going hard as fuck since she started training with us. She has even put her name on the board 2 times already. She trains at 5:30am. Keep going hard dude…. 

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WOD: Saturday the 13th June 2015

Friday, June 12th, 2015

CrossFit Class

Team WOD

In teams of 3 with one athlete working at a time complete the following:

Row 10km

*1 athlete must be holding the top of a deadlift. For as long as the deadlift is held, the rower can keep rowing. Once the bar hits the floor, they must stop.  The other gets to rest.

120/85kg


Comp group

Weightlifting

Snatch

EMOM for 9min

Min 1,2,3: 2 Hang Squat Snatches

Min 4,5,6: 2 Low Hang Squat Snatches

Min 7,8,9: 2 Hang Squat Snatches

 

Conditioning

A) In a 10 Minute Window:

1 Mile Run + Max reps of Clean and Jerks 60/40kg

 

-Rest 3:00

 

B) In a 7 Minute Window:

800m Run + Max reps of Snatch 50/35kg

 

-Rest 3:00

 

C) In a 4 Minute Window:

400m Run, Max reps of Thrusters 40/30kg


New shirts, singlets and hoodies to come. Will be taking orders next week once we have all art work finished. 

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WOD: Wednesday the 27th May 2015

Tuesday, May 26th, 2015

CrossFit Class

Strength

Back squats

3×5

*Add weight from last week

 

Conditioning

625m run

100 double unders

625m run

75 box jumps 24/20”

625m run

 


Comp group

Conditioning

A) For time:

Row 500m

100 double unders

row 500m

 

B) For time:

5 muscle ups

10 ring dips

4 muscle ups

8 ring dips

3 muscle ups

6 ring dips

2 muscle ups

4 ring dips

1 muscle up

2 ring dips

*Ring dips done on same rings as muscle

ups. Last press out on the muscle up doesn’t count as first ring dip.

 

C) For time:

Run 400m

100 double unders

Run 400m

 

-Rest 2:00 between A, B and C


IMG_5961

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Next year if any of you guys are planning on coming to regionals, I'll have to show you this cake place. AMAZING. If this place was in Burnie, I'd say that that it's "healthy" so we could all eat it lol……. 

Now, get back to your meat and veggies : )

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WOD: Thursday the 23rd April 2015

Wednesday, April 22nd, 2015

Happy birthday to Mitch and Brett. Enjoy your day guys…. 

CrossFit Class

Warm up

Run 625m

Row 500m

 

Then Tabata hip ext lunge stretch as group

 

Conditioning

3 rounds for time of:

50 sit ups

40 box jumps 24/20”

30 OH lunges 20/15kg


Comp group

Weightlifting

A) Power snatch 1rm in 10min

 

B) Snatch balance 1rm in 10min

 

C) Push press 1rm in 10min

I’d like to ask for your help Please

Wednesday, April 15th, 2015

We love training you guys and watching you all PB. As a business we need to “PB” as well from time to time. Lately it’s been a bit quiet on the new member front and we would really appreciate it if you would share the word about CrossFit MSD and encourage anyone you think might be interested to come and try a free intro class. We really appreciate your support and understanding.


Easter break: Box closed Fri, Sat, Sun, Mon

Thursday, April 2nd, 2015

Hey guys, remember that the box will be closed over the Easter break. Use this time to rest and recover. A little deload to help your body get back to 100% come Tuesday. 

In this time, go for a big long walks/easy runs, practice some handstands, have some fun, etc. 

We will post on the website Monday evening for Tuesday. 

Enjoy the break and I'll see you all Tuesday for the "CrossFit total". 

WOD: Monday the 30th March 2015

Sunday, March 29th, 2015

Firstly, a massive thank you to Ty for putting on an amazing event on the weekend. Also, thanks to all those who helped him out. You are all a bunch of legends….


CrossFit Class

We are going to use the Easter break as a de-load. This means rest and recover so you can come back fresh and ready to crush it. We will start re-testing Tuesday the 7th April.

During the days off, there may be some open gym time. If you get a chance to come in, take it easy and just work on weaknesses/skills etc. We want you fresh and ready to crush training again.

 

Warm up

10min AMRAP (moderate pace)

10 overhead squats 20/15kg

100 single skips

10 t2b

 

Strength

3×2 Back squats

*This should be a tad heavier than last weeks 3rm if possible but no failed reps.

 

Conditioning

50-40-30 of:

Box jumps 24/20”

Sit ups


Comp group

15.5 redo or class WOD

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Save money on your membership!

Thursday, March 19th, 2015

You can save 15-20% on your training fees by paying upfront.

6 month up front payment will save you a total of 15% (saving of $144 over 6 months)

12 month up front payment will save you a total of 20% (saving of $384 over 12 months)

Contact Mason for more detials if you are interested in this deal. Just thought I'd share this as some of you may not have been aware of this. 

 

CrossFit Masters Leauge

Thursday, March 5th, 2015

Ty is organising for this event to happen in Tassie. Please check it out and show your support. If you are an athlete at the box who is 40+ check this event out and talk to Ty to express interest please. 

Basics of the league are over six weeks 1 wod will be released every fortnight athletes have 2 weeks to post their score to the leaderboard much like the open.  There are 3 divisions with movement bench marks listed HERE, athletes nominate which division.  Organizers are planning state finals and a national final.  First WOD is released 18th April 2015.

Click on this banner for more info..

masters league logomedium1

WOD: Wednesday the 25th February 2015

Tuesday, February 24th, 2015

CrossFit Class

Strength

Press 3×5

*Add 1kg from last time

 

Conditioning

12min AMRAP of:

25 KBS 24/16kg

21 t2b

25 KBS

15 t2b

25 KBS

9 t2b

AMRAP wall climbs in remaining time

*Score is total reps completed e.g 123 reps would mean you completed all KBS and t2b and did 3 WC. 


Comp group

Strength

Push press 5-5-5

*Heavy but perfect. Build up if feeling good on first working set.

 

Conditioning

12min AMRAP of:

30 Wall balls

21 t2b

30 Wall balls

15 t2b

30 wall bals

9 t2b

AMRAP muscle ups in remaining time

*Score is total reps completed e.g 123 reps would mean you completed all WB and t2b and did 3 MU. 


Here is a video I have made for you guys talking about some rowing tips. This video explains most of the things that I'm thinking about when I'm rowing. If you are interested in building a bigger engine and would like to do more rowing to do so, please talk to me. 

 

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CrossFit Works Team Comp

Thursday, February 19th, 2015

On the 28th March at 10:30am at the Tassie Health and Fitness Expo CrossFit Works are holding a team comp. One team from each affiliate will be competing in 3 WODs. 
This is on during the Open so I won't be going down myself but if any of you guys are interested in putting a team together talk to me and we can sort it out. 
CFWX

Attendance report January 2015

Monday, February 16th, 2015

Sorry this is up late guys. 20 sessions or more was 100% for the month of January. We consider 100% as 5 sessions per week. Those with extra are those who come in 6x per week. This takes in to account the public holidays as well. 

CLICK HERE TO VIEW

Reflect and Acknowledge 2014

Friday, December 5th, 2014

Neuroscience research provides evidence that behavior that gets rewarded gets repeated. In this, the season of giving we invite you to share on our wall of acknowledgment. Acknowledgment assists the strengthening of positive neural pathways for both the giver and the receiver.

1. Take a moment to reflect over the past year and post publicly your thanks to a training buddy or a congratulations for an inspiring moment you have witnessed someone go through at the box.

2. Take another moment to acknowledge yourself privately, what have been your top three wins this year in regard to training? Acknowledgment of self is a skill that must be practiced every day to be able to genuinely acknowledge others.

3. Alternatively you might like to go up to that coach, training buddy or partner left at home looking after the kids while you’re at the box and let them know specifically what they do that you really appreciate.

4. Make a commitment to turn up the volume on acknowledgment of self and others in your world in 2014 and enjoy reaping the positive results.

 
Post your acknowledgments to comments. 

Tasmanian Strength Festival

Thursday, September 11th, 2014

0 Poster

Attendance reports for November 2013

Friday, December 6th, 2013

There were 20 programmed WOD's in November. Well done to those who hit 100%.

Attendance November Normal Attendance November Percentage

 

Reflect and Acknowledge 2013…

Thursday, December 5th, 2013

Firstly, thanks to CrossFit 42south for this idea. They have been using it on their website for a few years now and I think it's a brilliant idea. 

Neuroscience research provides evidence that behavior that gets rewarded gets repeated. In this, the season of giving we invite you to share on our wall of acknowledgment. Acknowledgment assists the strengthening of positive neural pathways for both the giver and the receiver.

1. Take a moment to reflect over the past year and post publicly your thanks to a training buddy or a congratulations for an inspiring moment you have witnessed someone go through at the box.

2. Take another moment to acknowledge yourself privately, what have been your top three wins this year in regard to training? Acknowledgment of self is a skill that must be practiced every day to be able to genuinely acknowledge others.

3. Alternatively you might like to go up to that coach, training buddy or partner left at home looking after the kids while you’re at the box and let them know specifically what they do that you really appreciate.

4. Make a commitment to turn up the volume on acknowledgment of self and others in your world in 2014 and enjoy reaping the positive results.

 
Post your acknowledgments to comments.