CrossFit 42 South

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

Member of the month for January 2018

February 5th, 2018

Okay, so the first member of the month for 2018… I was behind and have recently posted our member of the month for November and December in the last week. I apologise, there is no excuse for this and I’ll make sure this doesn’t happen again.

I’m sorry to let the members down who deserve to be acknowledged for their hard work, but we are now up to date and I take full responsibility for this and there is no excuse. But, what I can do is hustle harder to make sure this doesn’t happen again. Our awesome members deserve to be recognised.

Copy of Dan Dellar member of the month January 2017

When and why did you start training with us here at CrossFit MSD?

I started with MSD in March 2017. I enjoy the training style, the flexibility to adapt to an individual and the community of determined, dedicated people that Crossfit MSD comes with. People that encourage you to do your best and achieve what you think can’t be done.
What have you achieved since training with us at CrossFit MSD?
I joined to achieve a good base line fitness, for stress relief and injury management. All of which I have achieved and now I’m keen to make the most of it.
Who is Dan away from the box? Work, hobbies, family life, etc
I moved to Tasmania in 2016 after 12 years in the NT. Away from the box, my family life consists of my wife Em, daughters Amarnii and Gracie and fur baby Bentley. I enjoy getting out doors with some bush walks, camping, dirt bikes, mountain biking and a bit of fishing when work lets me get away.
Tell us a fun fact about yourself?
I’m quiet because my wife talks a lot!
What are your goals for the next 12 months?
My goals are to build and improve my base line fitness, get my first muscle up, complete all the open and masters workouts and set some new PB’s.
Do you have any words or some advice to anyone who may be on the fence about doing CrossFit?
Don’t listen to the haters, It’s the best addiction you can get!
If you’re on the fence just turn up and do a workout. We have all been the new person so no one will judge you, just support you.

Monday

February 4th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Get 5min aerobic work in prior to class

then

3 rounds

Lunge with elbow drop /es

10 band pull aparts

15m KB OH walk /es

10 single arm KB deadlifts

A: Power clean + Hang power clean + Jerk (1rm )

build to a max of the complex in 15min

B: Metcon (AMRAP – Rounds)

15 min EMOM

1) 10 power clean and jerks @ 40-50% of A (unbroken reps)

2) 8-16 bar facing burpees

3) Rest
Adjust the weight down if needed to keep it UB. Breaking is not allowed today. Goal is practicing linking your PC and jerks.

For burpees, stepping in and out is a scale today. and as always, a 2 foot jump over the bar is a must. Scale as needed on your ability though.

NOTE… Rx-ing a WOD just for the sake of RX with poor form, lack of correct workout stimulas or not really meeting the movement standards (and quality) is a bad idea. It’s best to scale back, get a solid workout and move well. Save those efforts for competition, not training. Training is to get better and you only get better if you practice being better.

Member of the month for December 2017

February 4th, 2018

I am also behind on this post too. As you may have read on the November member of the month, I have just fallen behind on this and there is no excuse, but to make sure I now keep it all up to date. It isn’t fair to the community and to the members who are being highlighted for their hard work.

Emilie Dellar member of the month December 2017

When and why did you start training with us here at CrossFit MSD?                                             April 2017 after our wedding and settling back into Tassie lifestyle after moving from the NT. We heard good things about CrossFit MSD and I love the style of training.

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

Confidence is the biggest thing I have learned and gained, as well as a, have a crack attitude!  I have improved so much in my lifting as well as my overall strength and fitness which I’m stoked about.
Who is Emilie away from the box? Work, hobbies, family life, etc
I’m a happy go lucky person who loves a chat. As most people know I’m a police officer. Love to play sport and get out and about with friends and family exploring Tassie. I have a wonderful husband Dan and we love to support each other with our training, have 2 amazing step children and a doggo Bentley.
Tell us a fun fact about yourself?
I have an obsession for shoes. At one point in my life, I possessed over 170 pairs ???
What are your goals for the next 12 months?
Goal 1 achieve kipping pull ups
Goal 2 achieve toes to bar
Goal 3 master the hip pop and learn to lift better
Just be fitter, healthier and stronger in general.
Do you have any words of advice to anyone who may be on the fence about doing CrossFit?Don’t be afraid to give it a go. Initially, you will feel like a fish out of water but once you master the basics you won’t look back.  It is hard, fun and rewarding all at the same time and most of all you’re part of an amazing team!

 

Saturday

February 2nd, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Today at 9:30am we are hosting the masters throwdown. Please come along and get around these awesome people…. There will be a coffee van and food van.

Warm up start with 5min aerobic work

Then 3 sets of:

10 air squats

10 bar kips

10 sit ups

10 KB swings

Then start prepping into the WOD.

Getting in a few mini rounds building up to workout intensity.

Get a handful of reps of each movement.

Set up scaling for the muscle ups if needed.

-Jumping muscle ups

-2 CTB + 2 ring dips = 1 muscle up

-scale above as needed

-look to what you have done in the past

A: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
We will stagger the starts so everyone starts on the rower….

Friday

February 1st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

This is the same session we had planned for last Friday on Australia day. We know most people didn’t get to this so I have planned it again.

If you did get it done, just progress in weight etc….

Also a reminder that tomorrow we are hosting the masters throwdown, get around them…. They start at 9:30am

3 sets of:

2 TGU /es

12 walking lunge steps hand OH and locked out arms

10 bar kips

then starting to build into the FS

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

rest 2:00

This tempo is nasty…stick to it

B: Front rack step ups (3×10 /es @ slower down than up)

rest 1:00 between legs

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

rest 1:00

Member of the Month for November 2017

February 1st, 2018

I firstly want to say how sorry I am for this getting as far behind as it has. It is unprofessional of me, and there is no excuse at all, other than this has just got away from me. So, I’ll be putting out November, December then January within a few days of each other.

I’m sorry for the members who are being put under the spotlight, you should have been acknowledged sooner.

Karin Schleich member of month November 2017

When and why did you start training with us here at Crossfit MSD?
I started late May 2017. My friend Lisa had invited me along a few times and thought that I would enjoy it. I’ve always liked exercising but never really got the results that I wanted so I thought I would give Crossfit a go as I had heard many good things about this particular club – friendly staff, good atmosphere and after going along for a trial I saw the results of the other members and I haven’t looked back since!

What have you achieved since training with us?
Since starting I have improved my strength, flexibility, and confidence. I started out overhead squatting a broom handle and in this short time I have been able to overhead squat a 15 kilo bar! Yay! My strength is developing every day and I hope to soon be able to do a strict pull up and wall climb.

Who is Karin away from the box? Work, hobbies, family life etc
I’m a mum to three girls and Omi to my granddaughter. I currently work two jobs, full time at Tafe and part time at Stella Maris.
I live an active lifestyle, always getting outdoors when I can, spending time with my family down in Strahan out on the boat fishing or taking the bikes out.

What is a fun fact about you?
I have a very bad sense of direction in case you haven’t noticed haha – during the EMOM i am lost after the first rep – so please don’t follow me

What are your goals for the next 12 months?
I would like to master some of the more complex weight lifting moves (all of them), gain better mobility to help with the weight lifting and improve my cardio fitness.

Thursday

January 31st, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flows as group to start

then we will spend time going over snatches before putting the clock on.

Working muscle snatches, OHS, snatch balance, etc until we come to the PS.

Doing our good old ‘barbell dancing’ work.

Getting in the practice.

A: Power Snatch + Hang Snatch (hang snatch meaning full squat snatch.)

1rm of the complex for the day in 15min

B: Metcon (AMRAP – Rounds)

15min EMOM:

1) 5-10 overhead squats @ 50-60% above (snatch into first rep)

2) 8-15 CTB pull ups (in 2 sets)

3) 8-15 box jumps 30/24″ (be careful on extra height)
This is like the last week of EMOM work. Working on a barbell movement with some BW movements.

Keep the the reps to the lower end to work on quality but do as many as you are capable off.

C: Metcon (No Measure)

Nutrition Chat

Accumulate 3-5min in FLR on floor while we recap on nutrition again from last week
Are you still working on your nutrition and hydration?

You don’t need to be perfect, you just need to try to be better than you have been. Being aware that you are leaving results on the table by not paying attention to your nutrition is the first step to getting it under control.

We will work on accumulating 5min in FLR hold while we talk about nutrition and hydration like last week.

We just want to bring awarness to the other 23 hours of the day you aren’t at MSD.

Wednesday

January 30th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

Warmup: 5min mobility flows as a group then getting straight into long aerobic session

A: Metcon (No Measure)

45min easy AMRAP:

1:30 row/AB/Ski

100m dual KB front rack carry

100m farmer carry (with same weight as above)

1:30 row/AB/Ski

20m walking lunge + rotation /es

20 band good mornings

1:30 skipping

10 pallof press /es

1 TGU /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

January 29th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

If in early please hit some mobility flow and aerobic work prior to warm up:

3 rounds:

Run to the fence and back

5 scap pull ups

7 air squats with 3sec hold in bottom position

9 shoulder to overhead with DB

A: Strict Pull-up: 5x ME -2

-rest 1:30

In rest time, get in :20-:40 FLR on floor. If you have 10+ do strict CTB pull ups

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 DB thrusters 20/15kg

35 double unders

200-400m run
This one will be tough, but a soid workout… Scale as needed to be able to keep it moving.

Monday

January 28th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min to do some aero work

then 5min mobility flows as group

3 sets of:

10m walking lunge steps (hands OH)

10m bear crawl fwd

10m bear crawl back

10m broad jumps (soft landing)

then going over some PC work before we put the clock on. Working with a barbell only, no added weight.

A: Power Clean + Push Jerk

1rm for the day in 15min
like last week but with push jerk

B: Metcon (AMRAP – Rounds)

15min EMOM

1) 4-6 Power Cleans + Jerk @ 75-80% 1rm (Not TnG)

2) 10-15 Burpees over the bar (lateral facing)

3) 10-15 TTB
You should be able to hit the amount of reps each round without failing. You are better to do less than you think and walk away thinking you can do more.

Standards on movements:

for the burpees, be sure to jump your feet out and in and come to at least 3/4 standing when you jump over the bar. Stepping out and in and stepping over the bar is scaling and that is totally okay.

C: Metcon (No Measure)

Go walk the subdivision: Go walk the subdivision sipping water a focusing on breathing.

You should all be aiming to get out for a walk on a daily basis. Walking is so good for you on so many levels.
-Improve blood flow

-Improve state of mind

-relax

-getting out and getting sunshine (which has another list of benefits)

-The list goes on and on.

Just trust me, I wouldn’t lie to you.

Saturday

January 26th, 2018

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

3 rounds of:

10m inch worm

30 double unders

20m OH carry (KB or DB)

then into specific workout warm up, get boxes and DB out prior to the workout hit

3 sets of:

6 DB snatches (alternating)

5 burpee box jump overs

5mins rest before we get stuck into the workout

B: CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

B: CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Friday -Public Holiday

January 25th, 2018

CrossFit MSD – CrossFit

The box will be close for classes today but we will have some open gym time which we will post in the CFMSD community page the day before to give you a chance to get your WOD on…..

Happy Australia day all.

Have a great long weekend 🙂

A: Warm-up (No Measure)

3 sets of:

2 TGU /es

12 walking lunge step hands OH and locked out arms

10 bar kips

then starting to build into the FS

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

~rest 2:00~

This tempo is nasty….Stick to it.

C: Front rack step ups (3×10 /es @ slower down than up )

~rest 1:00 between legs~

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

~rest 1:00~

Thrsday

January 24th, 2018

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

5 min mobility flow as a group to start

then we will spend time going over snatches before putting the clock on.

Working muscle snatches, OHS, snatch balance etc until we come to the PS.

Doing our good old barbell dancing work

Getting in the practice

B: Power Snatch (Build to a 1rm for the day in 15mins)

C: Metcon (AMRAP – Rounds)

15 min EMOM

1) 4-6 power snatches @ 75-80% 1 rm

2) 20-50 double unders

3) 10-15 T2B
This is like Monday but with some varitation. You should be able to hit the amount of reps each round without failing. You are better to do less than you think and walk away thinking you can do more rather than doing 15 TTB in round 1 then falling apart and can’t even get 5 in the following rounds.

D: Metcon (No Measure)

Nutrition and Hydration Chat
After the EMOM, we will stretch out as a group but the main focus here is talking about nutrition and hydration. This is just to bring awareness that your training is important, but what you are putting (or not putting) into your mouth is going to have a huge impact on your preformance in the gym and your body and energy goals.

~To keep it simple, drink more water than you do as a starting point.

~Be aware that you need to eat meat and veggies, not frozen, packaged and processed foods.

~You do not need to make all the changes today, just focus on one small thing and over time you will be amazed at where you are.

Wednesday

January 23rd, 2018

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

5 min mobility flow as a group

Then get stuck into a long aerobic session

B: Metcon (AMRAP – Rounds)

45 min easy AMRAP

10-20m bear crawl

10-15 cal row

10-15m inch worm

10-15 cal AB

10-15 KB swings (moderate weight)

100-200m run
Going at a pretty easy effort. Yesterdays WOD was tough and deserves to have a good flush out to follow to allow for proper recovery. This is still a workout though, you are working more aerobic, focus on breathing, pacing yourself and staying smooth.

If you missed yesterday and feel like you need to ‘go hard’, do what you need to do, but keep moving for the 45mins.

Again, for those here yesterday, take this easy, don’t be a dick…BE SMART, trust the process and enjoy the long easy aerobic work.

Its REALLY good for you

Tuesday

January 22nd, 2018

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

5 min aero warm up

Then

3 rounds of:

5 down facing to up facing dogs

10 deep lunge + thoracic rotation / es (:2-:3 hold)

50 bar taps

Then getting in A1 and A2

A1: Dumbell Thruster (2-3 x 6-10 )

~rest :30~

You pick the amount of sets and reps that suit YOUR capacity. Challenge yourself on the weight, but again, work within YOUR capacity. Don’t spend yourself before 17.5 but there is work to be done here too.

A2: strict pull up (2-3 x 6-10 @ 20X1)

~rest 1:00~

Scale as needed to be able to get 6 reps minimum in 1 set. Use bands or do ring rows.

Another great option would be 4-6 negatives. This is where you hold your chin over the bar for 1-2 sec then take 3-4sec to lower youself back to the hang position. Jump your chin back over the bar and repeat. If you have been stuck in a band for awhile and havn’t progressed at all, give this a go today.

No band assist on this drill if possible.

C: CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
This workout has a 20MIN time cap not 40.

C: CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap
Scale as needed. We will have a 20min cap today. For those who did this last year, look up your scores and try to beat that. For those who haven’t and know that 90 thrusters and all these double unders are going to be a real stretch for you, please scale. Scale the weight to something you can handle and do less DU etc.

This is a test, but we want to get a good workout too. For a good workout, we need to be able to keep moving and not dig yourself in a hole.

Monday

January 21st, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5min aerobic work

then

5min mobility flow as a group

3 sets of:

10m inch worm

20m bear crawl

5 broad jumps
Then going over some PC work before we put the clock on. Working with a barbell only, no added weight.

A: Power Clean (1rm for the day in 15mins )

B: Metcon (AMRAP – Rounds)

15 min EMOM

1) 4-6 power cleans @ 75-80% 1rm

2) 10-20 box jumps 24/20″

3) :30-:50 FLR on floor
You should be able to hit the amount of reps each round without failing. You are better to do less than you think and walk away think you could do more, than doing 20 box jumps in round 1 then you fall apart and cant even get 5 in the following rounds.

C: Metcon (No Measure)

WALK

Go walk the subdivision sipping water and focusing on breathing
You should be aiming to get out for a walk on a daily basis. Walking is so good for you on so many levels:

~Improved blood flow

~Improved state of mind

~Relaxation

~Getting out and getting sunshine (which has another list of benefits)

~The list goes on

Just trust me, I wouldn’t lie to you

Saturday

January 19th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

2 sets of:

5 down facing Ace’s to upward facing Ace’s

2 TGU/es

5-8 scap pull ups

5 box jumps (rather than just jump, JUMP and be explosive, land high on the box. Land high and softly.

then get a bar and do 2-3 press + 2-3 push press + 2-3 push jerks, building to moderate weight for the press then just go into push jerks ready for your working sets.

A: Push Jerk (5-4-3-2-1)

~rest 1:00~

Building in weight

B: Metcon (AMRAP – Rounds)

EMOM X 15

1) 6-12 burpee box jump on and over 24/20″

2) 5-10 strict pull ups (can be done in 2 sets)

3) 100-200m run
score is total rounds completed. Scale as needed to be able to complete all 15 rounds.

Friday

January 18th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

10 single arm high pulls/es

30m single arm OH carry/es

* focus on quality movement, but you can push the weight. Heavy OH carries are good for you when done with solid form.

Then into HPC work

A: Hang Power Snatch (10-10-10-10-10)

~rest 2:00~

Build each set

Practice being smooth, clean and crisp on your movement. This will get spicey. Own your OH position in the ‘catch’ position (partial OHS).

B: Metcon (Calories)

For Time:

2 sets of:

2:00min row for calories

~rest 4:00~

2:00min AB for calories

~rest 4:00~
Score will be the total calories combined after the 4 efforts. Go hard, but keep in mind you have to back your effort up for 4 rounds. That being said, don’t go to soft on it either. Try and find that sweet spot.

This will feel VERY uncomfortable, brace yourself 🙂

Thursday

January 17th, 2018


CrossFit MSD – CrossFit

Warm-up (No Measure)

When you get here try to get 3-6mins of aerobic work. Get in a row or AB etc..

3 rounds of:

5-10 V ups

5-10m inch worms

10 goblet squats (moderate load)

5-10 bar kips (hollow to arch)

then start prepping for the workout.

A: Metcon (Time)

5 rounds for time:

400m-800m run

15-30 wall balls 9/7

10-20 TTB

~Rest 3:00~

Score is total time including rest
Scale as needed on the distance and reps to be able to keep the run no longer than 4mins, wall balls no longer than 2min and TTB no longer than 1:30. Meaning with transitions etc, a round should take no more than 9min MAX… scale as needed to be able to stick to this. That said, this can be done pretty fast if you have the ability to. Like 6-7min per round.