CrossFit 42 South

Hartz Mountain Bush Walk – Sunday 28th September

September 4th, 2014

When: Sunday 28th September (day after AFL grand final day)
Who: All CrossFitters and good looking friends welcome
The Plan:
Meet at CF42s at 0900 for a 0915 departure.
Short 15 minute coffee break in Huonville then onwards to Hartz Mountain national park
We should be walking by around 1030-1100.
The walk itself is a steady climb for the first hour, followed by a steep rock scramble for the last half hour. The top of Hartz Mountain offers amazing views of a lot of the south west national park, including Precipitous Bluff and the Eastern Arthur’s Range.
Heading back to Hobart around 1400 with a late lunch (and beer of course) at Huonville.
Back at CF42s around 1530.

If keen post to comments.
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WOD: Friday

September 18th, 2014

Tomorrow’s 0800 session will be a Kettlebell workshop with Anna Smee

Don’t forget tomorrow is your last chance to register for the CFWX throw down.
Register here.

Part A.
Back Squat 3-3-3-3-3

Part B.
For max reps:
3 minutes of Russian Kettlebell Swings, 32kg/24kg
3 minutes of Double-unders
3 minutes of Row (calories)

Optional Part C.
“Buff ‘n’ Shine Friday”

Post loads and total reps to comments.

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Congrats to Danielle, Lyndo, Lucy on the arrival of Baby Holly this morning.
(After training yesterday in the MAD class).

WOD: Thursday

September 17th, 2014

Part A.
Push Jerk 3-3-3-3-3

Part B.
Against a 4 minute clock:
Row 20 cal
10 Shoulder to Overhead @ 75% of Part A. (bar from ground)
Max effort Pull-ups

Rest 2 minutes. Repeat for 3 cycles.

Post loads and total reps to comments.

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WOD: Wednesday

September 16th, 2014

Part A.
Take 12 minutes to find a heavy 3-position Power Clean (high-hang/knees/ground)

Part B.
15-12-9-6 reps for time of:
Power Clean, 60kg/40kg
Lateral Burpees over-the-bar

Post loads and time to comments.

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Get the measuring tape out.

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WOD: Tuesday

September 15th, 2014

Registration cut-off for the CFWX Throw Down is this Saturday. Get it done – click here.

AMRAP 20 min:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 32kg/24kg

Post rounds completed to comments.

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WOD: Monday

September 14th, 2014

Part A.
Front Squat 5×3
Pause for a two count at the bottom of the first rep.

EMOM 14 minutes:
1st minute: 15 Wall Ball, 10kg/6kg
2nd minute: 15 Push-ups

Post loads to comments.

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Rest day at CF42s…

September 13th, 2014

WOD: Saturday

September 12th, 2014

Today’s 0800 workshop will be an open gym. Come in and work on a goat or catch-up on a WOD.

Choose your own adventure…

Option A.
Run Workout
4 rounds of:
Run “the block” (637m) at 80% then go straight into a 400m hard.
Rest 5 min – perform 200m easy jog during the 5 min rest.
It is recommended finishing the 400m hard interval, rest for 30 sec allowing the heart rate to come down then perform the easy 200m easy jog. The 200m easy jog should take about 2 min.

Option B.
Assault Bike or Row Workout
12 min
3 min rest
9 min
2 min rest
6 min
1 min rest
3 min
Details: Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12 min has a 4 min easy row, 4 min moderate row, 4 min hard row. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

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WOD: Friday

September 11th, 2014

Check out the “Upcoming Events” on the righthand side of the website.
Pop these dates in your diary… especially the CF42s Christmas Party on Friday 12th December.

Reminder: The Friday 1840 class is NO LONGER.

EMOM 30 minutes:
1st minute: 3 Back Squat
2nd minute: 6 Hang Power Clean
3rd minute: 9 Box-jump, 30″/24″

Post loads to comments.

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Wanted…

September 11th, 2014

Wanted: Student athlete interested in swapping training fees for a little vacuuming.
Contact Drummond by email at drummond@crossfit42s.com.au.

Upcoming local competitions… get on board.

September 11th, 2014

“Should I compete?”…
Hells yes! These competitions are a super fun way to test your fitness, represent your box and meet new people who are like minded.
…”but I’m nervous/ a little scared”…
Yep, that’s a normal reaction to competition and the unknown and unknowable. That’s what makes it so rewarding.
…”but what if I don’t win?”…
Are you the fittest human in Tasmania/Australia/the World? Chillax, it’s only exercise.
These competitions are just like the daily WOD – scalable to accommodate all levels of ability and experience.

Good chat…