CrossFit 42 South

Tuesday

October 22nd, 2018

CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Get in some aerobic work before class to get HR up and blood flow happening

*5min movement flow as a group to restore ROM

*then 3 sets of:

:15sec active hang

:15sec FLR on floor

:15sec wall sit

then a few squats with variation in stance to open up hips before warming up our back squat.

A: Back Squat (12-9-6 @ natural tempo )

Go every 3:00min

Progressing along from last weeks 15-12-9. We are doing less reps per set but also working with a touch less rest as you will go every 3min, not rest 3min.

A: Back Squat (9 reps )

A: Back Squat (6 reps )

B: DB front rack walking lunges (5 sets: 12 steps )

Go every 1:30

*All done UB

Goal is heavy as form allows

Monday

October 21st, 2018


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

One time through in no particular order:

500m row

30m near crawl

20/15 cal airbike

3 TGU/ES

2min skipping/DU practice

10 ring rows + 10 push ups (QUALITY reps)

then a few min on the DB work before we start

A: Bench Press (3-3-3-3-3 @ 31×1)

* Go every 2:30

This will be harder than last week. It is 1 less rep but the tempo is savage. Building up those strong lowers and pressing with a pause.

One cue to focus on today is actively pulling the bar down rather than just allowing it to drop down.

Keep tension, then press strong.

B1: single arm DB/KB row (3-4 sets: 6-8 SA DB Row/ ES @11X1 )

-Rest :30sec between movements then 1:00 between sets-

Total sets based on what your body can handle. No hero points for doing more work if you are so wrecked you are done for the week.

B2: SA Half Kneeling Strict Press (3-4 sets: 6-8 reps/ES @ 11X1)

https://youtu.be/qTmyA4iVYuI

For this one, keep your front leg and back leg in a 90 degree angle. Keep your core tight and non working arm out for balance.

Saturday

October 19th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Same as last week to allow for more barbell practice for those who did this and practice for those who didn’t

Enjoy a Saturday morning of barbell fun

5min mixed aerobic work

5min movement/mobility flow

5min barbell skill work

A: Snatch + Hang Snatch + Snatch Balance (15min to find max of the following complex)

These are full squat snatches. A full snatch from the floor then a hang snatch then a snatch balance catching all in the bottom of a squat.

Quality movement over weight please. Weight will follow form, not the other way around.

B: Power clean + push press + push jerk (15min to find a max for the following complex)

Strong drive on the push press then shoulders will be tired so you need to use your push jerk to lock that weight out overhead.

Lyn Horton – Member of the month – September 2018

October 19th, 2018

 

What have you achieved since training with us at CrossFit MSD?

I have achieved so much since joining, it would be too much to list.  My highlight this year so far is the hand stand push up. I love doing linked TTB and heavy deadlifts. I had the privilege of competing at the Masters CrossFit Games in Queensland recently with my GB Leanne, there I achieved 24” box jumps, yoke carry 130kg, farmer carry 94kg both over 40m, dead ball squats and over the shoulder, axel deadlifts and sled drag in a harness.  I was not the only one to achieve these movements but I was really proud of having a positive attitude to get it done. If anyone ever has the opportunity to compete in this type of competition, I say go for it,  it is a fantastic experience. Apart from the movements that I have learnt, I have also learnt that you have to eat to achieve a lot of what happens in the box, this is a daily learning thing for me.  I love giving encouragement where I can at the box and I particularly love watching other people achieve their goals.  In fact, I love everything about CrossFit.

Who is Lyn away from the box? Work, hobbies, family life, etc?
Away from the box, I am a wife, mother and grandmother to a gorgeous little man.  I am employed fulltime and also work with my husband in our own business.
I love holidays and spending time with my family and friends.

Tell us a fun fact about yourself?
As you may have realised if you do a class with me I am very forgetful and cannot remember what I have to do, I am sure the coaches sigh when I am in class. I often forget the name of movements, TTB are toe ups and I have been known to call back squats- back lifts, which I am reminded of.

What are your goals for the next 12 months?
Over the next 12 months, I would like to achieve consistent HSPU,  handstand walking and a bar muscle up or two.

Do you have any words or some advice to anyone who may be on the fence about doing CrossFit?
If you’ve ever thought you might like to come – do so – it is a bit scary on your first day.  The CrossFit community is inclusive and supportive and all egos are left at the door and you will be made to feel very welcome.  The coaches are great and are full of knowledge to help with each workout.

Friday

October 18th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5-10min general aerobic warm up + mobility/movement flow

3-5 inch worms (hands only)

5-10 lunge + rotation ES

15-20 Air squats

10-20sec HS hold against wall OR top of push up position

3 rounds

:30sec aerobic AB/Row

10 goblet squats

10sec hollow hold

5 DB press with control

A: Metcon (Time)

3 ROUNDS FOR TIME:

(12MIN CUT OFF)

RX

50 Wall balls 10/9ft 9/6kg

15 HSPU

INTERM/MASTERS

50 wall balls 10/9ft 9/6kg

10 HSPU

*Can use 1x AB mat

SCALED

50 wall balls 10/9ft 6/4kg

10 seated barbell press 20/15kg
HSPU – Any kind

Toes and Nose against wall. Arms fully extended

Mark a line at the start of your wrist, then measure 3inches down and create a line.

*Heels above or ON the line will be ACCEPTED.

WALL BALL-

The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown above the line.

The centre of the ball must hit the target at or above the specific target height.

Thursday

October 17th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

12min on the clock for day effort RTW work:

1:00min AB/Ski/Run @ increasing pace per set

:30sec DU/Skipping

:30sec plank

5 single arm Russian KBS (work on resisting rotation keep hips and shoulders square)

A: Deadlift (5 x 3 @ 12X1)

Every 2:00

Weight should be challenging, but think 8/10 RPE (rate of perceived exertion) focus is on form, solid set up and pulling with speed. Note the tempo. This means fast up, pause 1 sec with a 1 sec lower then 2sec before the next rep. Forcing you to not go touch and go and use momentum.

B: Metcon (2 Rounds for time)

Rowing Intervals

6x 500m all at same pace
Rest 2:00ish

If there is more than 8 people, then resting time may get a little bit off, but that is okay.

The goal is to go as fast as you can while holding the pace from start to finish

We will score your fastest and slowest times. The goal is to keep your pace the same and we will build on this over the weeks to come, just like we did with the AB work.

We will be testing a 2km row.

Wednesday

October 16th, 2018

CrossFit MSD – CrossFit

A: Metcon (No Measure)

5 sets for quality, not time:

3-5 TTB + 3-5 C2B/bar muscle ups (If you have easy C2B)

-rest 1:00min between sets-
This is skill work, not for time work. Skill work over just doing the work.

Tryig to improve quality movement etc. Like we have been doing previous weeks.

B: Metcon (Time)

FOR TIME;

60 Double unders

10 Thrusters

60 Double unders

20 thrusters

60 Double unders

30 thrusters

50/35kg

Goal is sub 10:00. Scale as needed.

This is the first part of a workout that Maso hit in a little qualifier comp.

Enjoy 🙂

C: Metcon (No Measure)

Cool Down:

Walk/Airbike for 5min at least. Focus is on breathing and bring your body back to normal.

Tuesday

October 15th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

10min easy AMRAP

5 lateral bear crawl/ each way

1 TGU/ES (really focus on moving wetland owning each position)

3-5 push ups @ 3131 tempo (scale to incline if needed)

3 down facing dogs to up facing dogs

5 pass throughs

then few min on the DB complex before the clock starts

A: Metcon (Weight)

5 sets every 2:00

Dumbbell complex preformed UB

5 DB deadlifts

5 hang DB power cleans

5 DB shoulder to overhead
In remaining time get in 4-6 athletic ‘burpee box jumps’ This means springy, landing high and soft on the box. Trying to move smooth and fluent. Make box smaller as needed, there is no set height here

Bench Press (4-4-4-4-4)

every 2:30

Progressing this from last weeks 6’s you may have done. The rest is a touch shorter today.

There isn’t a set tempo, but just controlled and good form.

Start you first working set at around 90% of last weeks best set (as a guide)

Monday

October 14th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Get in some aerobic work before class to get heart rate up and blood flow happening

*5min mobility flow as a group to restore ROM

*Then 3 sets of:

:10sec dead hang from bar

:10sec active hang from bar

:20sec FLR shoulder taps (perfect form, no twisting body to maintain balance. Use your core to keep yourself stable and balanced)

Then 3 squats normal, wide and close with toes forward, in and out.

A: Back Squat (15-12-9 @ natural tempo )

resting 3min between you ‘working sets’

We will have time to warm up, but you will have a good idea where to start based on the last few weeks of hitting higher volume squats.

A: Back Squat (SET OF 12 )

A: Back Squat (Set of 9)

B: Pendlay Row (5 x 6-9 @ 11X1)

Every 1:30

Again perfect form on these. No momentum reps. Tight back and core. Full ROM on pull and owning the tempo.

Doing these lighter but with LEGIT form will really pay off towards so many other movements.

Saturday

October 12th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mixed aerobic work

5min mobility/movement flow

5min barbell skill work

A: Snatch + Hang Snatch + Snatch Balance (15min to find max for complex)

These are full squat snatches today. A full snatch from the floor, then full snatch from the hang position then then snatch balance you catch in the bottom of the squat.

Quality movement over weight though please. Weight will follow form, not the other way round.

B: Power clean + push press + push jerk (10min to find max weight )

10min to find a max weight for the day

Strong drive on the push press then shoulders will be tired so you need to use your push jerk to lock the weight out.

Friday

October 11th, 2018

CrossFit MSD – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Aussie Throwdown ‘Gymnasanatch’

9min AMRAP

3 Power Snatch 55/40kg

3 Squat Snatch 55/40kg

3 Overhead squat 55/40kg

3 Ring Muscle ups

30 Double unders

Intermediate/Masters

3 Power Snatch 45/30kg

3 Squat Snatch 45/30kg

3 Overhead Squat 45/30kg

3 Jumping Muscle ups

30 Double unders

Scaled

3 Power Snatch 30/20kg

3 Squat Snatch 30/20kg

3 Overhead Squat 30/20kg

6 Jumping Ring dips

50 Single unders
Jumping ring muscle ups

Setup the rings at EYE-LEVEL.

At the bottom the arms must be fully extended, utilise your legs to jump.

The rep finishes when the elbows are fully locked out while in support above the rings

Jumping ring dips

Setup the top of the rings at armpit height

The rep starts with your elbows below 90 degrees.

*Bottom of a ring dip, ready to jump*

Utilise your legs to jump. The rep finishes when the elbows are fully locked out while in support above the rings.

Warm-up (No Measure)

5min general aerobic warm up

then

3 rounds

20m High knees

20m butt kicks

1min skipping/DU practice

6 SA DB high pulls + Press

Then some barbell skill work before working out logistics

Thursday

October 10th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

12min on the clock for easy RTW work

:30sec row/ski/run

:30sec skip/DU practice

5 kip swings

1 TGU/ES
The way we will flow todays session is just stagger everyone a touch so you arn’t warm, then waiting around as we only have 4 AB to work on.

Once you are done, you spend the remaining time showing love and support to other memebrs getting after it

A: Hang Power Clean (1rm in 10min)

Building to 1rm in 10min

You will again have to work quickly on this but try to get in some quality sets. Get in reps quickly while the weight is light then as it gets heavier you rest a little longer.

B: 10min max Assault bike cals (Calories)

10min for max calories

We will run this is waves obviously but this is a great benchmark to have to compare to later in your fitness journey.

When you arnt working, help to encourage and motivate those working.

We thankyou for your patience while waiting around, it will be worth it though

By getting this done you are acheiving something amazing as a lot of people will ‘cherry pick’ this beacuse it is hard and boring.

So well done to you!!!

Wednesday

October 9th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

10min easy AMRAP

10m bear crawl

10 banded pull aparts

3-5 push ups @ 3131 tempo (incline as scaling option)

:10sec active hand from bar

:10sec top of calf raise hold (really stand tall)

A: Bench Press (6-6-6-6-6)

-Go every 3:00-

Progressing from last weeks 8’s. Extra set, less reps, but still higher volume.

No set tempo, But good control. No bouncing off the chest.

B: Metcon (No Measure)

6 sets for QUALITY

5-8 C2B/TTB (alternate each round)

10 goblet squats 32/24kg

35 Double unders

Tuesday

October 8th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 rounds

1min aerobic work

15 bar taps

15 broomstick pass throughs

15 banded good mornings

10 sit ups

A: SA Dumbbell Clean and Jerk (6 SA Dumbbell Clean and Jerks/ ES )

5 sets for QUALITY
All reps done on one side before changing.

-Rest :30sec between sides-

-Rest 1:00 between sets-

In the 1:00 rest period, get in 3-5 athletic burpee broad jumps.

This is a power clean then into Overhead position. Like what we did in the Open earlier in the year.

B: Metcon (Time)

3 RFT: (9min CUT OFF)

10 burpee box jump on and overs 24/20″

10 deadlifts 100/70kg
*If the prescribed weight is too heavy, aim to go at about 55-60% of your max deadlift.

Be smart. Push yourself hard and fast but maintaining good form.

Monday

October 7th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Get in some aerobic work before class to get heart rate up and blood flow happening.

5min mobility flow as a group to restore ROM

then 3 sets of:

10 scap pull ups

10 FLR rotations/ES

http://youtu.be/qUq1QH6DcSM

then 3 squats feet normal, wide and close with toes forward, in and out

A: Back Squat (20-15-10 @ natural tempo )

Maintaining good form and avoiding long pauses at the top of the rep.

*Repeating from last week, trying to add more weight each set. Sometimes with these larger sets, it’s tricky to pick the weight, so today should be able to really get after it.

A: Back Squat (20-15-10 )

Score for set of 15

A: Back Squat (20-15-10 )

Score for sest of 10

B: SA Dumbbell Row (5 x 6-8/ES)

Go every 2min

Good range of motion, keep it strict not using momentum to just lift more weight

Saturday

October 5th, 2018


CrossFit MSD – CrossFit

A: Bench Press (8-8-8-8)

rest every 3min

Progressing from last weeks 10’s. Extra set, less resp but still higher volume.

No set tempo, good control. Limit bouncing off the chest

B: Metcon (No Measure)

3 sets NFT:

10-15 ring rows

10-15 dumbbell Z press

:20-:30sec side plank/ES

2:00 aerobic work of your choice @ moderate effort.
Focus is more strength and quality work then a moderate, not easy but not OMG i am going to die pace on the aerobic work.

Friday – Public Holiday

October 4th, 2018

CrossFit MSD – CrossFit

Open gym
08:30am
3:30pm

Warm-up (No Measure)

If you missed yesterdays Aussie Throwdown workout, get after it today.

For those with a key you are welcome come in whenever you like. Those without, Open gym times are 8:30am and 3:30pm.

Thursday – Aussie throw down workout

October 3rd, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

* So for the next 4 weeks, we will program these workouts for the class. We encourage you to get around it and compete for fun. If you are competing and you would rather do the workout on a different day, thats okay. If you aren’t competing, this is just another fun workout for you to hit with the community.

*For all the details on this event, talk to Lucy. She knowns whats going on better than all of us.

*For more info follow the link

https://www.theaussiethrowdown.com

A: Metcon (AMRAP – Reps)

Each part for reps/ total reps:

RX

0-3

20/15 cal row

Max burpees over the rower (Lateral)

3-6

25/20cal row

max ground to overhead 45/30kg

6-9min

30/25 cal row

max chest to bar pull ups

9-12min

35/30cal row

max thrusters 45/30kg

Intermediate/Masters

35/25kg

Pull ups

Scaled

25/20kg

Jumping pull-ups

Wednesday

October 2nd, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

15min on the clock for easy RTW work

:30sec row/ski/ab/run

:30sec skip/DU practice

5 side plank hip raises/ES (:3sec hold at top)

5 strict TTB (or as high as you can while keeping legs straight, bend knees to scale movement back to allow full ROM)

then into 5min barbell skill work

A: Hang Power Snatch (1rm for the day in 10min)

You will need to work quickly but try to get in a few good sets. Get in reps quickly while the weight is lighter then as it gets heavier you rest a little longer.

B: Metcon (Calories)

4 sets:

2:00 Airbike

-rest 3:00-
Progressing along from previous weeks. Work time is longer again, rest is the same. Goal is as fast as possible for the duration of the 2min interval. Using paces from previous weeks as a guide on what you can hold today.

Tuesday

October 1st, 2018


CrossFit MSD – CrossFit

A: Metcon (No Measure)

5 sets for quality:

6 SA DB snatch (all reps on one side)

-rest :30 between sides then 1:00 between sets*

*In the 1min sneak in 3-5 ‘athletic’ and springy burpee broad jumps

Warm-up (No Measure)

5min mobility flow

then

12min EMOM:

1min aerobic work

1min skipping

1min box step ups

:30sec plank hold, :30sec rest

B: Metcon (Time)

3 RFT 12min cut off:

15-20 box jump on and overs 24/20″

15-20 push ups (hand release)

15 KB swings 32/24kg (1 break only othwise scale weight)
PERFECT form-no wormy reps. scale to incline as needed. Keep core tight, full ROM.