CrossFit 42 South

Partner WOD Saturday

November 17th, 2017

CrossFit MSD – CrossFit

Partner WOD today….

Try buddy up with someone you normally wouldn’t go with.

Warm-up

Warm-up (No Measure)

5×3 turkish get ups for quality…

This will take 10min. Focus on good solid reps. Use KB/DB and go as heavy or light as you need/can.

Metcon

A: Metcon (Time)

10 round for time of:

30 no push up burpee box jumps

400m run
*Try partner with someone you normally wouldn’t today.

Have clear scaling options for yourself and your partner before you start so both athletes do similar work.

When you are working, hard hard and when you are resting, breathe, recovery and help your partner out by counting reps and motivating them.

()

Friday

November 16th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets FOR QUALITY…

15-20m slow bear crawl

10m inch worm

A: Front rack step ups (4×8-10/leg @ slower down than up)

-rest 1:30

Remember that these are done by doing the 8-10 reps on one side before doing the reps on the other side. Not alternating.

Same as last week, but building in weight or reps from last week.

Quality is the Key as always. True step up and onto the box. Not pushing off back leg.

B1: Dumbbell Z press (3x 8-12 @ 31X1)

-rest 1:00

progress in weight or reps from last week.

B2: Bent Over Dual KB/DB Row (3x 8-12 @ 21X1)

-rest 1:00

progress in weight or reps from last week.

Accessory work

2-3 sets of:

20-30 tricep push downs

10-20 dumbell hammer curls

5-10 push ups @ 3030

Pick weight and band tension that allows you to do the reps in 1-2 sets max.

Thursday

November 15th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

get in 3-5min of aerobic work before you start. We will start class straight away, so get in to get warm before if possible.

3 sets of:

10-15 tuck hollow rock / hollow rock

10-15 arch ups

5 scap pull ups

Then get straight into it….

Metcon

A: Metcon (AMRAP – Reps)

42min EMOM, working :45 on, :15 off format for total reps of:

1) row/AB cals

2) TTB

3) no push up burpee

4) AB/row cals

5) Run***

6) run***
***In the 2min before getting back on the rower/AB, you are to run a 100-400m at a pace that is mangable for YOU. At a pace that is a challenge, but a pace that lets you get straight back in and work on the EMOM again without your overall pace dropping off….

B: Metcon (No Measure)

5-8min optional row/AB/Run at an easy pace.

Easy pace meaning you could go twice as long as needed.

Think of this as an extended cool down.

Wednesday

November 14th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow for 5min

4-5 sets of:

5 single arm DB snatch

5 single arm DB push press

20m single arm OH carry

*all reps done on one side before switching.

Perfect reps and quality is the key here.

This is a mini workout in its self.

Then grab a barbell out and we will take 5min before the timer starts to dial in our HPS as a group..

A: Hang Power Snatch (1rm in 12min)

The only way you should fail a rep is because you started dropping under it lower and lower and you end up in a full squat snatch. Let yourself drop under the bar, rather than think about just lifting it over your head.

B: Metcon (No Measure)

10min EMOM of:

5 hang power snatch @ 55% of A
Quality reps. Adjust the load as needed.

Fast, snappy, quality reps. Building consistency to help you carry over your barbell movements into WODs…

QUALITY IS THE KEY.

C: 60/40 cal AB (Time)

For time:

60/40 cal AB

Tuesday

November 13th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

500m row

400m run

Then….

3 sets of:

:10-:30 top of ring dip hold

5-8 scap pull ups

10 sit ups

Strength

A: no hook overhand grip Deadlift (4-4-4-4-4 @ 21X1)

-rest 2min

Same as last week, but less reps. Try start your first “working set” at last weeks heaviest set -5kg. Then build from there.

B1: FLR on floor (5x :30 – :60)

-rest :30

Quality position. Really press your chest away from the ground, feel your abs working hard and keep your arms locked out. Stay tight but learn to breathe under tension.

B2: strict pull up (5x 5-10 @ 21X1)

-rest 1:00

Like last week, but aiming for better quality and a few more reps if possible.

Accessory work

3 rounds of:

:20-:45 side plank (weak)

10 single arm KB front rack walking lunges (weak)

:20-:45 side plank (weak)

10 single arm KB front rack walking lunges (strong)

Hips nice and high on side plank. If :45 is “easy” try harder to be in a better position. Make it feel harder. Perfect reps on the lunges.

Monday

November 12th, 2017


CrossFit MSD – CrossFit

Well done to everyone who takes part in the partner comp on the weekend. Be sure to take the next few days a bit easier to allow your body time to recover properly.
Thank you to everyone who came up to support on the day too. It was a great day.

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

Quick lunge/hip flow then into main warm up

3 sets of:

5 single arm DB front rack squats @ 3330 (weak)

2-4 strict TTB

5 single arm DB front rack squats @ 3330 (strong)

:10-:20 holloe hold (PErfect)

Strength

A: Back Squat (3×7 @ 21X1)

-rest 2min

3 less reps from last week, goal is heavier, but keep in mind you will build this over the weeks to come again. I’d suggest 2.5-5kg heavier than last weeks 10s.

Keep form legit.

B: Shoulder Press (3×7 @ 31X1)

-rest 2:00

3 less reps from last week, goal is heavier, but keep in mind you will build this over the weeks to come.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:

15-30 air squats

7-15 push ups (hand release)
Pick reps that work for YOU. 1 round rx for the sake of doing it Rx isn’t as good as 4 rounds scaling the reps and maintaining quality and intensity.

Scale push ups to incline rather than knees.

Accessory work

50-100 QUALITY band pull a parts

*Don’t be a hero and use a thick band. Use a small band and keep your shoulders back, arms straight and get in good quality reps.

Saturday

November 10th, 2017


CrossFit MSD – CrossFit

Saturday there will be class at 7am as normal but will most likley be quite due to everyone being in Launy for the partner comp

Warm-up

Warm-up (No Measure)

5min to do aero work Row/AB/Run etc

Then 3 sets of:

50m dual KB front rack carry

50m farmer carry

*Carry weight to the fence then farmer carry them back.

-rest 1min

Metcon

A: Metcon (Time)

EMOM for 30min

1) 15/10 cal AB/row in under :45

2) 5 hang snatch @ 65% 1rm (estimate if needed)

3) run 100-200m

4) 15/10 cal row/AB in under :45

5) :30-:60 FLR on floor

6) rest
Pick cals on row and AB that allow you to push hard but recover enough to get the work done in :45 or less every round. This isn’t a full effort sprint, but will need to be at about 80% of your max power output to get the cals done in time.

Full squat snatch from the hang, scale load as needed.

Scale run distance to something you can manage as well as the FLR.

Friday

November 9th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets FOR QUALITY…

15-20m slow bear crawl

10 single arm KB swings es

A: Front rack step ups (4×8-10/leg @ slower down than up)

-rest 1:30

We have done step ups before. Today, you will do all reps on your weak leg then match on your strong leg.

Same weight each set today. Pick a weight and stay with it. We will be building this over the weeks.

Box height is just above knee cap. Stand on plates or put plates onto boxes to get the correct height please.

B1: Dumbbell Z press (3x 8-12 @ 31X1)

-rest 1:00

new tempo. Slower down but press fast. Try to progress weight/reps from last week still

B2: Bent Over Dual KB/DB Row (3x 8-12 @ 21X1)

-rest 1:00

Use KB or DB, it won’t matter to much on this. Perfect back position, legit range of motion legit reps.

https://youtu.be/5j_dP8nT54w

Accessory work

60-100 reps hard and fast to finsih off today.

*Every break do 10-20 plate bicep curls

Quality reps is the focus on all this.

Thursday

November 8th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

When you get here start with:

row/AB/ski/skip and just generally get your heart rate up. We won’t start class till 5min in to allow you time to do this.

3 sets of:

:10-:20 hollow hold

:10-:20 arch hold

5 down facing to up facing dog

5-10 TIGHT perfect kip swings (feet together)

*Same as last few weeks again. this positional strenght work will make you better at your pull up bar movements.

Then get in a few reps of your power clean (building it up to working weight), figure out your BBJ and CTB scalig options if needed then it’s time to play.

Metcon

A: Metcon (AMRAP – Reps)

For logistics, it won’t matter which part you start on.

0-10min

row 2km / 1.7km

then in remaining time max rep no push up burpee box jumps 24/20″ sd

10-20min

Run 1.6km

then in remaining time max rep power cleans @ 75% 1rm (estimate if you don’t know)

20-30min

AB 100/70cal

then in remaining time max rep 10 air squat + 5 CTB pull up

Score is total reps combined.
For this one today, scale as needed so you are getting at least 3min of work on the non monostructual work. Scale the other stuff as needed too so you can keep things moving.

This workout it’s very important to practice your “pacing”. Not to make the workout easy, but so you can actually bring more intensity as you are managing your energy output over the duration of the workout.

Scale run/row/AB distance as needed, reduace weight, lower the height of the box, do band or ring rows. Just scale so you can actually get a good workout.

B: Metcon (No Measure)

400-800m run done at an easy, smooth pace where your effort is the same from start to finish.

This is done 3min after you finish the workout.

Wednesday

November 7th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow for 5min

DB in each hand for the following complex for 4-5 sets for quality but also don’t be scared to go heavy and get a strength dose from this:

6 DB power clean and push press

6 dual DB bent over row @ 4022

Weightlifting

A: Push Press (7-7-7-7-7 @ 12X3)

-rest 2min between work sets.

Goal is same weight as last week but with extra rep per set. Stick to the tempo which is essentially a pause on the chest and a hold overhead. This takes away the bounce you can get when linking reps. Also will build your stability overhead and teach you to really drive hard with your legs to get the bar going.

B: Metcon (No Measure)

2min AB for cals

-rest 4min

2min Row for cals

score is cals for the AB and Row seperate. Log those seperate below
Pace the 2min out enough so you don’t have a massive drop off. Start hard, settle into your pace and have a push towards the end. Then recover hard and then repeat on the other machine.

It won’t matter which you do first if the class is very busy, but try to do in the order as written if possible.

2min ME cal row (Calories)

2min ME cal row

2min ME cal AB (Calories)

2min ME AB for total cals

Tuesday

November 6th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Warm up will start at 5 past the class starting time. Giving you time to row/bike/skip/run etc..

3 sets of:

:10-:30 top of ring dip hold

3-5 inch worms

5-8 scap pull ups

Strength

A: no hook overhand grip Deadlift (5-5-5-5-5 @ 21X1)

rest 2min btw sets

Perfect reps and a grip challenge without mix or hook grip.

B1: dual kb front rack reverse step lunge (5x 12-16 @ slower down than up)

-rest :30

Like last week, but extra few reps each set. Add weight only if you can mange the extra reps.

Keep a good KB rack position and legit reps.

B2: strict pull up (5x 5-10 @ 21X1)

-rest 1:00

legit reps and still stick to this tempo as written. Less lower and hold time but should be more reps.

Use band or ring rows as needed.

Accessory work

3 rounds of:

15-20 banded good mornings

15-20 band pull a parts

Use as small of band tension so you can get through this with good form, get a good burn, but keep good positions.

Done with intent, this will be a good part of your training. Done half-assed and you may as well just go home. do it like you care.

Monday: No classes today, But open gym and still a WOD to hit please

November 5th, 2017

CrossFit MSD – CrossFit

Today there will be no set classes, but we will have Open gym at the following times:
9am
5:30pm

There is a WOD programmed that is important to get in if you make it.

Weekly tip this week:
SLEEP!!!
Seriously, this is so simple. But if you aren’t giving yourself the change to get 8 hours sleep, you won’t ever get 8 hours sleep.
Go to bed earlier. Simple as that. There is no magic pill to conteract poor sleep.

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

Quick lunge/hip flow then into main warm up

3 sets of:

5 single arm DB front rack squats @ 3330 (weak)

2-4 strict TTB

5 single arm DB front rack squats @ 3330 (strong)

:10-:20 holloe hold (PErfect)

Strength

A: Back Squat (3×10 @ 21X1)

-rest 2min

add another 2.5-5kg and this will be the last week on this specific progression. So go get after it, but don’t fail reps, miss the tempo etc. Heavy as form allows.

B: Shoulder Press (3×10 @ 31X1)

-rest 2:00

add another 1-2kg and this will be the last week on this specific progression. So go get after it, but don’t fail reps, miss the tempo etc. Heavy as form allows.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

15min AMRAP of:

9 push ups

7 TTB

50 double unders
Scale the push ups and TTB to you aren’t failing reps in the first round. If you can’t do the number that is rx then you need to scale. this doesn’t mean do all the reps UB, I actually want you to pace this out so you never fail a rep and each round is the same pace EVERYTIME. But, you need to scale the movement to incline push ups and/or knees to elbows/chest/raise etc, so you can keep things moving and get in the correct workout stimulas.

DU should take no more than 1min each set too.

Saturday

November 3rd, 2017


CrossFit MSD – CrossFit

Affiliate cup at CrossFit Levitate today at 10am. This is in Launy….

Head over for the day if you can to come and support our crew.

Warm-up

Warm-up (No Measure)

1min double KB front rack hold (heavy)

*ribs down, abs on. Solid position.

-rest :30

x3 rounds

This will be WAY harder than you think….. Sneaky strength work….

Then 2x

5 hang muscle snatch

5 behind the neck push press

5 snatch balance

*light and tech focus.

Then prep the WOD

Metcon

A: Metcon (Time)

3 RFT of: (12min cut off)

15 hang power snatch (own weight)

10 overhead squats (own weight)

2-5 wall climbs
*Pick a weight that allows you to get the barbell movements done in no more than 2 breaks. Pick a rep number on the WC that allows for best quality reps without running into a wall and having to rest :20+ between reps.

I’m thinking 10-12min MAX working time. Any longer than that and you went to heavy or slow.

B: Metcon (5 Rounds for time)

5 sets of:

250/200m row

-rest 2min-ish (ish means +/- 5-10sec only based on other athletes in the class.
Score is fastest and slowest times.

Go hard as you can on this, but not so hard you are done after the first effort, but not to slow that you think you could have done more.

For those who did this last sat, your goal is just 1sec faster all intervals if you can or less of a drop off.

Friday

November 2nd, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets FOR QUALITY…

15-20m slow bear crawl

10-12 alternating DB by side single leg RDL

*There is strength to be made here. Treat this with care please.

Strength

Like last week, with some variation. You’ll do all single leg reps on 1 side before switching instead of alternating like last week.

Quality overload, please. This is very important.

A1: Split Stance Barbell Good Morning (3×10/leg @ 2121)

-rest :20 btw legs and 1min before A2

Perfect reps…. single leg strengthing still, like the last few weeks, just a new movement.

https://youtu.be/SEFwcIwMBsM

A2: Back rack reverse lunge (3×10/leg @ slower down than up)

-rest 1:30 before A1

Like last week, but try to go heavier as we have less reps each leg.

B1: Dumbbell Z press (3x 8-12 @ 2121)

Same as last week, but progress in reps. If you did 12s then progress in weight.

Best position and quality over the weight please.

B2: snatch grip penally row (3x 8-12 @ 21X1)

3x 8-12 reps @ 21X1

-rest 1:00

Giving this one another whirl this week. Progress in weight only if you managed 12s. Otherwise, stick to the same weight and go for more reps.

Accessory work

100 banded tricep push downs

Use a band and height that feels easy to start with and pump through 50-100 reps in as few sets as possible. Be sure to lock out all the way. Keep the elbows tucked into the sides and keep the movement strict, no added momentum.

This will burn if done right.

Thursday

November 1st, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5min to row/bike/ski/skip/run

3 sets of:

:10-:20 hollow hold

:10-:20 arch hold

5 down facing to up facing dog

5-10 TIGHT perfect kip swings (feet together)

*Same as last week, build the quality. This stuff will help you get better at the fun and fancy stuff. If you struggle with this, then you will always struggle with CTB, TTB, etc.

Then we will have a few min for you to prep ready for the workout.

Metcon

A: Metcon (Time)

4 rounds

10-20 no push up burpee box jump 24/20″ sd

15-30 air squats

10-20 CTB pull ups

-rest 1min
Each round should take 4min or less including the rest. So if you aren’t able to get through the volume, scale the movement a bit and the reps as needed to be able to keep your intensity up please.

B: Metcon (No Measure)

4x 200-400m run

-rest :30
There will be no score on this today. Out focus is you go as fast as you can while not dropping pace at all on the runs. Go at a pace you could hold if you had to do 2x the work. The goal is we will build your pace over time. The same way you do with your lifting work.

This should be sustainable and repeatable efforts. Not run your ass off and can’t keep going efforts.

Train smart and get good results. Be consistent and you’ll get the result. Be patient enough to not go to hard and build it over time.

Wednesday

October 31st, 2017

CrossFit MSD – CrossFit

First of November…… Holly shit. The year has just flown by.
It’s been an awesome year with you all. Let’s finish it off strong!!!!

Warm-up

Warm-up (No Measure)

mobility flow for 5min

DB in each hand for the following complex:

5 DB power snatch

15m OH walk

x5 sets for quality

*for the DB power snatch, have the DB between your feet and explosivly extend your legs and hips and pull the DB to OH in one motion.

Weightlifting

A: Push Press (6-6-6-6-6 @ 12X3)

Stick to the tempo on this. Makes it tough with pausing on shoulder and the holding OH.

Extra rep from last weeks 5s. Try start at the same weight as last week. And build to as heavy as last weeks best or heavier if you are feeling it.

B: Overhead Squat (1-1-1-1-1 @ 32X1)

Onto the singles. Stick to the tempo, and see how heavy you can go on this today.

Tuesday

October 30th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Warm up will start at 5 past the class starting time. Giving you time to row/bike/skip/run etc..

3 sets of:

:10-:30 top of ring dip hold

3-5 inch worms

6 jumping lunges (height and stick landing)

So for the jumping lunge, push of both legs as hard as you can to jump as high as you can but try to be smooth and fluent on this.

Strength

A: Single leg deadlift (5×10/leg @ 21X1)

-rest :30 between legs and 1min between sets

Progress in weight and quality from last week.

Stick to the rest!

B1: strict pull up (5x 3-6 @ 31X5)

-rest :15

This is a 3sec lower and a 5sec chin over bar hold on each rep. Scale as needed to meet this tempo.

B2: dual kb front rack reverse step lunge (5x 10-14 @ slower down than up)

-rest 1min

alt legs each rep. Each step is 1 rep. Keep elbows down and in, don’t rest the KB on top of your shoulders to make it easier. Challenge your midline and upper back as well as the shoulders.

Then focus on good lunges.

Metcon

C: 2:30 max cal Air bike (Calories)

2:30 max cal AB

Go get it…..

Score is total cals

Monday: A new week of Awesome

October 29th, 2017


CrossFit MSD – CrossFit

New week, new opportunity to get the basic things dialed in.
I want everyone to focus on the basics this week and try to build it into the future.

Drink enough water. I don’t care what your excuse is for not drinking enough. You aren’t 5 years old.
The starting point is 3l for lads and 2.5l for girls. This is entry level, more is better. A great tip to help you get your water in and retain the water is half a lemon squeezed and a pinch of Himalayan sea salt in half .5lt water and drink that first thing in the morning before anything else.

I’m going to educate you all as much as possible on things you can be doing to improve your health, wellness, and fitness. Training is 1-2 hours out of 24 hours in your day. So it’s time we start addressing the other things that can get overlooked.

As always, if you want extra help or have questions, please talk to me.

Warm-up

Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

Quick lunge/hip flow then into main warm up

3 sets of:

5 single arm DB front rack squats @ 3330 (weak)

2-4 strict TTB

5 single arm DB front rack squats @ 3330 (strong)

:10-:20 holloe hold (PErfect)

Strength

A: Back Squat (3×10 @ 21X1)

-rest 2min

Same as last week but add another 2.5-5kg. Expect to do this sets/reps 1 more time next week, so pick your weight with the thought of still having more in the tank.

B: Shoulder Press (3×10 @ 31X1)

-rest 2:00

Same as last week but add another 1-2kg. Expect to do this sets/reps 1 more time next week, so pick your weight with the thought of still having more in the tank.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

15min AMRAP of:

5-10 strict burpee + 2 push up***

5-10 TTB

10 hang cleans @ 50% of A (scale down if needed, these are full cleans)
***Each burpee has 2 strict push ups before popping up into the jump and clap then you go back down and do 2 strict push ups etc. Scale to 1 push up or knees if you don’t have a legit push up.

So doing 10 burpees like this will be 20 push ups today

Saturday

October 27th, 2017


CrossFit MSD – CrossFit

Affiliate cup at CrossFit Levitate today at 10am. This is in Launy….

Head over for the day if you can to come and support our crew.

Warm-up

Warm-up (No Measure)

50 bar taps

1min AB/row

15m high knees

15m butt kicks

x2 sets

then practice a few DU and let’s begin

Metcon

A: Metcon (AMRAP – Rounds and Reps)

15min AMRAP

25-50 double unders

100-200m run
No more than approx 1min on each movement. Scale reps and distance to keep it moving.

B: Metcon (5 Rounds for reps)

Every 3min for 15min complete the following:

250/200m row

Score is fastest and slowest times.
Go hard as you can on this, but not so hard you are done after the first effort, but not to slow that you think you could have done more.

Friday

October 26th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Pretty much the same session as last week. With a vew tweaks. This stuff is very important. Don’t neglect it or just brush it off.

3 sets of:

10-15m slow bear crawl

10 band good mornings @ 33X1

10-15m walking lunge steps (easy effort)

Strength

Like last week, with some variation. You’ll do all single leg reps on 1 side before switching instead of alternating like last week.

Quality overload, please. This is very important.

A1: Single leg DB by side RDL (3×10/leg @ 2121)

-rest 1min before A2

Like last week, but this time doing all reps on 1 leg before switching sides. 10 reps each leg.

Quality is the key here.

A2: Back rack reverse lunge (3×10/leg @ slower down than up)

-rest 1:00min before B2

all reps on 1 leg before switching legs. Can rerack and go again.

B1: Dumbbell Z press (4x 8-12 @ 2121)

Like last week but extra set. Don’t add weight, aim for 12 reps on the sets and get through the extra set with quality. Only add weight if you did 3×12 last week easy.

Best position and quality over the weight please.

B1: snatch grip penally row (3x 8-12 @ 21X1)

-rest 1:00

new pulling variation here. Keep back flat, don’t let your hips or shoulders rise to much and keep the bar close.

If you mobility is poor, do this from a hang position, rather from the floor so you can keep your back flat.