CrossFit 42 South

Monday

May 27th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets of:

30m SA OH carry /es

10 SA high pulls /es

*heavy but quality OH positions and good pain free ROM on the high pulls.

then getting under your bar to warm up the BP. Getting in a few KB swings too before you start your first ‘work set’

A1: close grip bench press (5-5-5-5-5)

-rest 1min

start your first set around about last weeks 3rd heaviest set of 5 and build by feel.

A2: Kettlebell swing (5×16 UB )

-rest 2min

Try go as heavy as you can while keeping form and reps UB…

B: Metcon (Calories)

4 sets for total cals:

:40 AB/row (alt each time)
-rest 2:20

So this is pretty much every 3min you work hard for :40. Score is the total cals at the end

Saturday Partner WOD

May 25th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

today it won’t matter if you can’t do this workout in the order as written if there are a lot of people in the class. But let’s try all do the run last.

So you mat start on A or B but everyone finish on C

Warm up today:

15m inch worm

30m bear crawl

45m walking lunge steps

60m high knees/butt kicks (switch every 15m)

:45 row

:45 AB

:45 run

then time to rock it!!!!!

NOTE ON WORKOUT:

If there is an all female pair drop the distance to 1500m and 150cals, if it is a mix pair, either drop back a little bit or take up the challenge.

We just say this as it’s harder for the girls to put out as many cals as the lads in general.

You even see this taken into account for regional and games athletes.

A: Metcon (Time)

For Time:

2km row
*1 athlete working at a time but before the other athlete can make a switch they need to complete 2 wall climbs

-Rest 3:00-

B: Metcon (Time)

For Time:

200cal AB
*1 athlete working at a time but before the other athlete can make a switch they need to complete 30 double unders

-rest 3min

C: Metcon (Time)

For Time:

2KM RUN
*1 athlete working at a time but before the other athlete can make a switch they need to complete 8 burpees

Friday

May 24th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

here early? spend time doing your aerobic based warm up work…

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

A: Power Snatch (Build to 1rm in 10:00min)

B: Metcon (Time)

FOR TIME:

30 Power Snatches @ 70% 1rm for the day
This is for time, but your form is the most important part here today……. Make each lift look and feel good. You will go faster by resting less between lifts, not trying to lift faster which leads to worse form.

C: Metcon (AMRAP – Rounds)

Overhead Squat:

Complete 50reps in as many sets as needed @ 50% of todays Power Snatch
form is the main focus here. Move well. lower the weight if needed.

No racks to be used on this part.

Talk to a coach for scaling here if injuries, can’t yet get full ROM etc…..

Thursday

May 23rd, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

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

then a few min to dial in some of the movements in todays EMOM to prep, then we will get after it 🙂

A: Metcon (AMRAP – Rounds)

42min EMOM @ MODERATE effort:

1) 6-15 cal AB

2) 10-15 box jumps 24/20″ sd

3) 10-20m walking lunge steps

4) 6-15 cal row

5) 25-50 double unders

6) 10-15 wall balls 9/7kg 10/9′
Goal today is this is harder than easy but not HARD/TOUGH…. You should know you put in work today, but every round you should hit the same number of reps in the same amount of time.

Your effort will start of feeling ‘easy’ then it will get harder till you feel you are at a MODERATE pace then the goal is to sustain that effort.

Think if this was 60min you should be walking/crawling away all kinds of F*&KED up, but because it is 42min, you will be okay.

I hope this makes sense???

Wednesday

May 22nd, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

10min on the clock

:45 AB/row

10-20m bear crawl (slow and controlled)

:15-:20 side plank /es

A1: close grip bench press (5-5-5-5-5 @ 30X1)

-rest 1min

progress on this still legends…..

A2: strict pull up (5x ME UB @ 21X1)

-rest 1:30-

If you can do 10+ reps, add weight so it is hard for 5-8 reps. If you can’t get more than 4 reps without assitance, use assistance today. If you can’t get reps even with assistance, do ring rows.

B1: DB floor press neutral grip (4X6-8 21X1)

-Rest :30sec-

B2: Band pull sprats (4 x 15)

-rest 1:00-

focus on good form, straigh arms, no shrugging up.

Tuesday

May 21st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

2-3min general mobility flow then into the DB warm up

4 sets on each arm of:

5 SA DB snatch + 15m OH carry + 5 SA DB push press + 15m OH carry

*Go as heavy as good form allows. this is a sneaky strength session.

*Push press is a slower down than up tempo.

A: Metcon (No Measure)

10 sets NFT, but just intensity and good movement:

12 KB swings 32/24kg

:20 AB or row @ 95% effort

-rest 2min
the goal today is going hard and fast on your AB/row spint after your set of KB swings. The KB swings must be UB. pick a weight that challenge you, but allow for this to happen.

there is no score today, but keep a personal track on how many cals you get each set etc.

DO NOT SPRINT AT 100% because you will just die in the ass. The goal is to be able to repeat a high effort over and over. Think 95% max speed.

B: Metcon (No Measure)

10-15min COOL DOWN:

take time to do an easy spin, have a row, go for a walk etc…… Keep moving before you stop. After you have moved for at least 5-10min then you can if needed, hit some stretching, foam roller etc.

Priority is in the easy movement work to finish off.

Monday

May 20th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

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

quick general mobility flow to losen up to create ROM to work with for our squats etc today.

3 sets

4-6 cossack squats

3 down facing to up facing dog

:10-:120 hang from bar (dead hang)

3 broad jumps

then you will have 6min before we put the clock on for your FS work. If working with a buddy, just have one athlete go at the start of the 2:30 then the other just go after they finish the set.

A: Front Squat (10-10-10-10-10)

go every 2:30

NO RACKS…..

those who did this last friday, goal is to progress the weight each set.

B: Metcon (No Measure)

4 sets NFT:

12 DB by sides step ups alt

8-15 burpees (:50 cut off)

2min easy spin on AB or rower for :30-:45 to just flush the legs (VERY EASY)
Goal here is going hard at the step ups, pushing the pace on the burpees then resting/taking it easy for the easy spin/row…..

height for step ups is your normal step up height today and you pick the weight too. This is a strength session, but also endurance too and quality on the step ups is key.

Saturday

May 18th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets of:

10m inch worm

20m bear crawl

10m high knees

10m butt kicks

15 band good mornings

*This will get you very warm and ready…

then..

accumulate 20 TGU alt sides or as many reps as you can in 8min.

*Go heavy, but focus on good form. This is a sneaky part of your actual workout today too, so embrace the hard challenge.

A: Deadlift (3-3-3-3-3-3-3 @ 21X1)

-rest 2min-

HEAVY but PERFECT!!!!!!!!!!! Do not let your ego get in the way of keeping good form on every single rep and set.

B: Metcon (No Measure)

Be sure to spend 10-15min doing easy aerobic work to recover: This may not seem like much, but this session, done right, will leave you feeling pretty spend. Take time to bring yourself back down with some easy movement.

Row/AB/walk/etc…. Mix it up.

Friday

May 17th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

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

then quick 5min mobility flow as a group

Then accumulate 20-30 quality cossack squats, trying to get as full ROM as possible. If these are becoming easy for you, do this with a weight in a goblet position

then you will have 6min before we put the clock on for your FS work. If working with a buddy, just have one athlete go at the start of the 2:30 then the other just go after they finish the set.

A: Front Squat (10-10-10-10-10)

go every 2:30

NO RACKS…..

those in last saturday, progress what you did.

B: Metcon (AMRAP – Reps)

12min EMOM:

1) max wall balls in :40

2) max box jumps in :40

3) max burpees in :40
Pick own weight/heights etc today. Challenge yourself, but do something that allows you to get a good handful of reps each time.

Thursday

May 16th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

here early? spend time doing your aerobic based warm up work…

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

*working on this same stuff AGAIN….. Even though we have no set barbell work today, getting in the practice because it is paying off.

then a few min to get a few hard hits on the AB before starting.

This looks easy on paper, but if you do this right, it will be tough….

A: Metcon (Calories)

Intervals work:

10 sets of:

:20 ALL out AB sprint for cals

-rest 1:40

score is total cals combined…

B: Metcon (No Measure)

10-15min EASY pace to recover:

1min row

1min walking up and down gym floor

Wednesday

May 15th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

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

then a few min to dial in some of the skills and talk about the correct stimulas today which is a smooth effort, focus on form on the skills in this session as well as smooth breathing.

A: Metcon (No Measure)

40min LONG easy-moderate pace skill AMRAP:

2-3 rope climbs

600/500m row

10-15 TTB

10-15 KB swings

22/16cal AB

10-15 no push up burpee

10-16 dumbell by sides box step ups alt legs (don’t have to use DB if a true step up is hard for you)

50-100 DU

1min to stop and NOSE BREATHE ONLY, stay still or walk around.
If you find that you are having a hard time stopping to nose breathe, your breathing is either off or you went to fast on this long session today. Focus today on the skills in this workout, but also being a smooth breather. Breathing into your belly, not shallow into your chest

Tuesday

May 14th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

10min on the clock

:45 AB/row

6-10 ring rows @ 20X2 (stick to tempo)

1 TGU /es

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

-rest 2min**

**In rest time, get in 10-15 band pull a parts like we have been doing in previous weeks. focus on keeping arms straight, not shrugging up and getting good movements through the scaps and working on good posture.

B1: strict ring dips (5XME UB)

-rest 1min-

Do not do ring dips if you can’t get 6+ reps. Scale with small band, work on self assisted dips on boxes or work on the basic and humble push up.

B2: single arm DB/KB row (5x 6-8/es @ 20X1)

-Rest 1min-

Monday

May 13th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

One time through:

500/400m row

15m high knees

15m lateral side steps /each way

20/15 cal AB

20 DEEP lunge /es alt legs (this is like the mobility work we do in warm ups)

then getting into the BS

A: Back Squat (5-4-3-2-1 @ 30X1)

-Rest 2:00-

stick to the tempo. Get after the weight, but focus on form over load……. Do not fail a rep today.

Back Squat

Back Squat

Back Squat

Back Squat

B: Metcon (Time)

5 RFT:

12 DB snatch alt

12 goblet squats with DB

:30-:45 FLR on floor (longer if you can)
pick own DB weight…. Heavy as you like but maintain good form and keeping up pace. Holding longer on the FLR will give you a slower time, but if you can, just do it and go faster on the other stuff.

Saturday

May 11th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

9min EMOM

1) row/AB :45 @ moderate pace

2) 4-6 deep lunge flow /es

3) :45 skipping / few DU for practice

then 6min on the clock before you start first working set on the FS. Dial in the clean, feel the weight out etc..

A: Front Squat (10-10-10-10-10)

go every 2:30

NO RACKS….

B: Metcon (No Measure)

15min AMRAP for quality, not score:

2-3 rope climbs (first rep legless if ninja)

16 DB snatch alt (pick own weight)

:30 moderate pace AB/row (a pace that would be hard for a 2min effort)

Friday (This is a complete repeat from last week as we had a lot of new stuff with the bench press etc)

May 10th, 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

progressing from last week

B: Metcon (AMRAP – Rounds)

12min EMOM:

1) strict ring dips ME in :40

2) strict chin ups ME in :40
same as last week here too guys. Extra :5 per set though. Goal is more reps, better quality etc……

Thursday

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

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

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

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

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.