CrossFit 42 South

CrossFit Open Schedule for 2017 season

February 13th, 2017

The Open starts on Friday the 24th and will go for 5 weeks.

During the Open, there will not be a workout programmed Friday or Saturday as we will be putting this time aside for everyone to do the Open.  If you aren’t doing the Open and you come to training Friday in the morning, we will just create something for you to do on the spot. If you come in the arvo or Saturday, you will just do the CrossFit Open workout, even if you aren’t competing. If you are competing Friday arvo but would like to come in the morning, just do some easy mobility and movement. Be sure to take Thursday as an “easy day”. If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

If you aren’t doing the Open and you come to training Friday in the morning, we will just create something for you to do on the spot, so please come to training, don’t miss a day. If you come in the arvo or Saturday, you will just do the CrossFit Open workout, even if you aren’t competing. If you are competing Friday arvo but would like to come in the morning, just do some easy mobility and movement. Be sure to take Thursday as an “easy day”. If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

If you come in the arvo or Saturday, you will just do the CrossFit Open workout, even if you aren’t competing. If you are competing Friday arvo but would like to come in the morning, just do some easy mobility and movement. Be sure to take Thursday as an “easy day”. If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

If you are competing Friday arvo but would like to come in the morning, just do some easy mobility and movement. Be sure to take Thursday as an “easy day”. If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

If you are competing Saturday, take Friday as a rest day but try to come in and move (row, AB, mobility etc) so you aren’t sluggish the next day. Talk to Maso if you aren’t sure what to do during this period.

 

 

Fridays the gym will open at 3:30pm – 6:30pm. Come in during this time to complete your CrossFit Open WOD.

On Saturday the gym will be open from 7am for you to complete your Open WOD. Arrive between 7-8:30am so we can get you sorted.

If these times don’t work for any reason, you can get it done by Tuesday morning at the latest but it’s your responsibility to get your score in on time and arrange a judge.

 

For anyone who wants’s to see Maso actually exercise, and not just tell you what to do, I’ll hit my workout Saturday morning around 9-9:30.

 

I can’t wait for it guys, it’s going to be a lot of fun.

If you have any questions, talk to a coach. We are happy to help you out.

 

Christmas/New years time table

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.

Saturday

February 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 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)

Open Workout 18.1

Friday

February 22nd, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

18.1 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)

A) 18.1: 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.

Thursday

February 21st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flow as a group

Then 3 rounds of:

5 SA DB snatch

5 SA DB press

*all reps done on one sides before switching arms.

B: Metcon (AMRAP – Rounds)

30min EMOM:

1) 10-15 cal row

2) 5 strict press (heavy, but no failing)

3) 10-15 cal AB

4) 5 strict pull ups (weighted, BW, assisted)

5) 100-200m run
For the pull ups and press, pick options that are heavy and challenging, but not going to fail. Think the first weight you would use on a strict press day where you did 5-5-5 building each set.

For the pull ups, these are 5 tough reps, if you have more than 5 easy, add weight but still keeping it moderate effort. If you don’t have 5 reps, scale as needed to get to 5 UB while making it tough, but manageable for the entire workout.

B: Turkish Get Up (for quality: 4×2 turkish get up /es)

-rest :30 between sides.

Keep it moving, but focus on quality. Challenge the weight based on how you are feeling with it.

Episode 3 – So you Failed, that’s a good thing – Maso’s story time/Vlog

February 21st, 2018

So you failed? Good….. Learn from the failure, use it as a test to see how bad you really want it.

Episode 2 – Maso’s Story time/Vlog

February 21st, 2018

The perfect moment to begin doesn’t exist. You just have to get started NOW……

Wednesday

February 20th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

start with 6min on the clock to do some aerobic movement. Row/AB/skip etc….

Then….

5 sets of:

5 deadlifts

5-10 wall balls

*Increase DL weight each set till a touch more than your workout weight. Building to a moderate, not a max set of 5.

The wall balls are there to get some practice. If you are great at wall balls, do higher end of reps, if you aren’t, do lower end but with quality.

A: Metcon (Time)

2 rounds for time:

10-20 box jump on and overs 24/20″

10-20 deadlifts 100/70kg
pick reps that allow you to go hard and fast on this. So, 20 box jumps shouldn’t take 3min and 20 deadlifts shouldn’t take 2min. I want this to be short and fast. The reps challenge you, and you start to slow down due to fatigue, but you can hold on and keep chipping away. You shouldn’t have to have complete rest just in order to get the reps done.

Then rest 5min before the sprint intervals.

B: Metcon (2 Rounds for time)

Each effort for time:

30/20cal AB sprint

-rest 5min

30/20cal row sprint

Tuesday

February 19th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

1 time though:

2min row

2min AB

200-400m smooth run

2min skipping

Then into the DB work

6-10 SA DB snatch (weak side)

6-10 SA DB snatch (strong side)

6-10 SA DB thrusters (weak side

6-10 SA DB snatch (strong side)

6-10 SA DB OH walking lunge steps (weak side)

6-10 SA DB OH walking lunge steps (strong side)

x2 sets for quality.

*Rest approx :10 between sides and :30 between movements.

Challenge the weight you use, but quality is the key.

This is meant to be a sneaky little workout.

A: Snatch (build to approx 85-90% in 10min)

THIS IS NOT A !RM…

Just getting in some touches at heavy-ish weight. There should be no misses lifts. Goal is to build the skill and confidence.

B: Metcon (AMRAP – Rounds)

15min EMOM:

1) 10 overhead squats 50/35kg (scale weight if needed)

2) 10-15 bar facing burpees (no stepping in or out)

3) 3-6 bar muscle ups or 5-10 CTB pull ups or jumping chest to bar
For jumping CTB, set up so the bar is about 6″ above your head. Then lower down till straight arms and jump and pull your chest to bar. You can make this harder to get more strength gain. The more jump you do, the easier it will be. Try to use as little jump as needed and control your body weight as much as you can too.

Scale all as needed

Monday

February 18th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flows as a group to start the week off

then 3 sets: (we will have 12min on the clock for this)

5 power cleans T&G

5 push press T&G

-shake it out/quick rest

5 cleans T&G

5 push jerks T&G

-shake it out

5 overhead squats

5 squat clean thruster
*start light and add weight each set while keeping movement crisp. Think no more than about 35% of your 1rm power clean.

this will feel like a ‘mini’ workout, but don’t let it take away from the actual workout. Stay light (everyones light weight is different). Be smooth and movement clean and snappy.

Then strip the bar back to empty before we then get into A

A: Clean (Build to approx 85-90% in 10min)

THIS IS NOT A 1RM… Just getting touches on a heavy-ish clean with good form to build confidence ans skill.

B: Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

10 DB push press 20/15kg /hand

10 DB deadlifts 20/15kg /hand

C: Metcon (No Measure)

Go walk for 5-10min:

Soak in the awesomeness that surrounds us on a daily basis. Find something to be grateful for. The workout you accomplished, a friend or family member, someone who held open a door for you, a meal you ate that was amazing and that you bought with the money you earn…. Anything, just practice flexing your gratitude muscles. We are all lucky in one way or another….

No complaining because it’s contagious.

Saturday

February 16th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Class will start 5min in today to allow you all to get in some aerobic work to warm up. AB/Row/Ski/skipping/Run etc…

Then….

3 sets

5 down facing to up facing dog

4 deep lunge + rotations (alt 2/es)

:20 table top stretch

Then grab your buddy and we will have 8min on the clock for you both to figure out your scaling options, etc. How you are going about what we are doing today…

A: Metcon (Time)

For time:

One athlete working at a time to compelte the following:

800m run

10 ring muscle ups or 3 dip= 1 MU

20 HSPU or 1 WC = 2 HSPU

30 CTB pull ups

40 power cleans 60/40kg

50 TTB

800m run

50 TTB

40 power cleans 60/40kg

30 CTB pull ups

20 HSPU

10 muscle ups
Scale as needed today. Figure out what you and your buddy will be doing for scaling options then have at it.

If you nearly have mups, you can work jumping muscle ups or transition drills, as long as you do have the ‘strength’ to do a muscle ups.

Scale the HSPU today do WC

Scale the CTB and TTB as needed as you normally would

Scale the weight on the PC as needed too.

Friday

February 15th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Friday mobility flow to get you going after a big week…

3 sets of:

15m bear crawl

6 single arm OH walking lunges /es

*Go heavy but perfect on the lunges. Heavy for you, and heavy while still moving well.

A: Back Squat (5-5-5 @ 32X1)

Rest 2min

This is the yucky tempo we did on the FS but now with a BS.

Enjoy…….

B1: Front rack reverse lunge (3X20 steps @ slower down than up)

rest 1:00

B2: Dumbell Z Press (3x 6-8 reps @ 20×2)

rest 1:00

this is superset with the lunges today. Also, we have asked for 6-8 reps which is less than previous weeks, meaning we would like slight increase in weight today if you can.

C: Metcon (No Measure)

3-4 sets for quality: :15-:30 hanging L sit / tuck hold

:15-:30 top of ring dip hold

Thursday

February 14th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

working the barbell cycling warm up. We will have a dedicated 15min on the clock to allow you to get in some good practice here, but don’t fatigue yourself out to much either.

10 Reps of Each Movement

-Power Clean TNG

rest 45 sec

-Push Jerk TNG

rest 45 sec

-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 TNG

GOAL: Breathe and work on perfect t&g efficiency. – Keep Contractions very light, lose grip and relax. Be smooth, fluient and really think about what you are doing…

Complete 1-2 rounds based on how you feel

A: Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Weight is 60/40kg

Like grace on Monday, this should be a 5min or less workout. Scale the weight as needed to be able to really go hard on this but maintain good form…

then rest 5min before you start getting into B

B: Metcon (No Measure)

3 sets for quality:

5-10 strict pull ups

5-10 kipping pull ups

5-10 push ups

5-10 HSPU

*Not for time, but for quality at your own pace, going from movement to the other without much rest

If you don’t have kipping pull ups and strict in a band is still tough based on your strength, just do jumping pull ups for your kipping reps.

For those who are still having a hard time with push ups, work on an incline and then for the HSPU do 1-2 wall climbs to the best of your ability.

episode 1 – Story time with Maso Vlog

February 14th, 2018

Putting yourself out there….
Today I decided to do something I’ve been wanting to do for a while but was scared, but I put myself out there to help motivate you to do the same in your life. My putting myself out there is me starting a vlog/podcast, I don’t really know what it is yet, but something I’m going to commit to doing. Where I talk about motivation, mindset, training, general thoughts etc. I’m hoping that you may get some value from this, and if you don’t, that’s okay. I’m doing this to challenge myself in the hopes that I can motivate and inspire others along the way with my learns in life.
I was so close to canceling the upload with a few seconds to go, but I’m following through.
Subscribe to my YouTube to stay up to date, please. Share if you enjoy.

@masondoherty1990 @crossfitmsd

 

Wednesday

February 13th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Going long and slow again……..

Embrace it, know it is good for you and it allows you to be recovered ready for more ‘hard workouts’.

Most of you are starting to embrace this, but those who complain, just eat your darn vegetables and know it’s good for you.

🙂 🙂 🙂

A: Metcon (No Measure)

45min easy AMRAP:

2min row/AB/Ski

10-20 cossack squats alt

:30-1:00 FLR on floor

2min row/AB/Ski

2 TGU /es

10 deep lunge + elbow drop and rotation alt (5/es)

200-400m run

Tuesday

February 12th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5 sets @ moderate pace

:30 skipping

:30 row/AB

5 down facing to up facing dog

Then we will hit a mobility flow a a group before getting into our front squats.

You will have 5min before the clock starts to get comfortable with the barbell, but don’t add any weight.

then before the metcon, get in a few mini rounds of:

run to fence (smooth effort)

3-5 FS

3-5 TTB

*2-3 sets is enough. But make sure you actually get in a set or two to prep your body.

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

No misses today though. When you hit your 5 that feels heavy and you start to question if you can increase the weight, that is your cue to stop.

B: Metcon (Time)

3 RFT

200-400m run

10-15 front squats 60/40kg

10-15 TTB
Pick the distance, reps and weight that are within your ability…. Doing it Rx doesn’t matter today. Just do what you can to the best of your ability.

The run should take no more than 2min, the FS no more than 1min and the TTB no more than 1min. so 3 rounds should take 12min or less.

Monday

February 11th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

30m single arm OH carry /es

10 single arm high pull /es

*Heavy as form allows on this, but keeping in mind we are after good form

then…

5 sets at light-moderate weight of:

3 T&G power clean and jerks

*Goal is first set is barbell, next set you add weight, third set is your ‘grace’ weight, then the sets after that are above your grace weight but not maxing out.

A: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Pick a weight that allows you to finish this in 5min or less whilst still maintaining good form.

-rest 5min after finishing before starting B

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

10 burpees

35 double unders

Hit this one hard!!!!!!!

Saturday

February 9th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Generaly mobility flow for 5min before starting on barbell work

5 sets of:

30m farmer carry (15m sections)

*Kinda heavy here today… Use the handles if needed.

Then building up weights for DL and PC to prep for the WODs.

A: Metcon (Time)

For time:

21-15-9

Deadlifts 100/70kg

Bar facing burpees
~Rest 5:00~

B: Metcon (Time)

For time:

21-15-9

power cleans 60/40kg

burpees

Friyay

February 8th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets of:

2 TGU /es

6-10 cossack squats

:30-:45 plank hold (brace tight)

A: Front Squat (5-5-5 @ 32X1)

~Rest 2:00~

B: Front rack reverse lunge (3 x 20 @ slower down than up )

~Rest 2:30~

C: Dumbell Z Press (3-4 X 8-10 @ 20X2)

~Rest 1:00~

Prgress in weight from last week

Thursday

February 7th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

barbell cycling w-up / practice

With a barbell only or adding a touch of weight if you are confident and able to.

10 Reps of Each Movement

-Power Clean TNG

rest 45 sec

-Push Jerk TNG

rest 45 sec

-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 TNG
GOAL: Breathe and work on perfect t&g efficiency. – Keep Contractions very light, lose grip and relax. Be smooth, fluient and really think about what you are doing…

Complete 1-2 rounds based on how you feel

A: Power Snatch + Hang Snatch

1rm of the complex for the day in 15min
This is the same as last week. If you get more weight that is cool, if not, you can’t expect to improve that much in 1 week and it’s all okay. But, what everyone should try to do today is move better, lift with more intent and don’t get caught up with the weight on the bar, but more in how you are doing the movement.

B: Metcon (AMRAP – Rounds)

15min EMOM:

1) 10 power snatch T&G @ 40-50% A (UB reps)

2) 5-10 strict pull ups (1 break only)

3) 2-3 wall climbs
Goal is perfect reps and form on the gymnastic movements and super smooth barbell cycling work.

this will get tough, but the limiter should be your quality of movement. So, don’t just go Rx for the sake of it. Focus on the best movement you can to better your ability to then Rx workouts better and more often.

Wednesday

February 6th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Lets start with 5min mobility flow

We are doing long and slow work AGAIN. It is good for you. Most of you aren’t complaining about this, actually a lot of you say that you appreciate these sessions. I hope that everyone can understand that we can’t always go full 100% intensity all the time and that doing long aerobic sessions like this is part of all around fitness.

This work along with going for regular long walks is just sooooooooooo good for you.

So, let’s get on in and enjoy it 🙂

A: Metcon (No Measure)

45min easy AMRAP:

1:30 row/AB/Ski

10-20 step ups 24/20″ alt

50m single arm farmer carry (heavy-ish) /es

1:30 row/AB/Ski

10m walking lunge

10m inch worm

10m bear crawl

200-400m easy run (focus on good form, not heel striking and feet collapsing inward)

1 TGU /es

:10-:30 side plank /es
Like last weeks long session. This is good for building your aerobic capacity as well as starting to help you in long WODS and with lower intensity, this means it will beat you up less and allow you to recover so we can hit the ‘hard WODs’ harder!

If you are feeling a bit beat up, take this as easy as needed. If you have missed session, go as hard as you like, just go at a pace that you can hold for 45min non stop.

Tuesday

February 5th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

12 MIN EMOM

1- 10 cal AB/Row

2- 15 broom stick pass thru’s

3- :45sec double under practice/skipping

4- 5 pull up + 10 air squats

A: Metcon (Time)

For time:

(20min cut off)

50 wall balls 9/7kg 10/9′

30 TTB

40 wall balls

20 TTB

30 wall balls

10 TTB

20 wall balls

100 double unders

20 muscle ups (rings) or CTB pull ups
For every rep you don’t complete the workout, add 1second to the cut off time.

Girls get to go to 9′ WB today too. Prepping for those CF open standards.

If you have muscle ups, go get it. If you don’t and you honetly know that you aren’t quite there yet, just work the CTB.

If you are close but not there, but have pull ups and dips etc, talk to a coach about a scaling option for the workout.

Scale as needed