CrossFit 42 South

CF42s Team Comp Series…

October 24th, 2014

TT Teams Comp_FB_Cover_Page

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Movember at CF42s…

October 24th, 2014

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To be in the running for the best mo at CF42s gentlemen participating will be asked to donate $10 to this worthy cause on our Movember Team Page here.

Participants must register here and join the CF42s team.
This awesome idea is the brain child of our good mate Terry who has recently had a fight with prostate cancer so fittingly he will be the CF42s Team Captain.
Check the rules here.
The best Moustache will be voted upon by the ladies of CF42s at a Beer and Pizza night on Friday 28th November at the box (details to follow). Prizes will be provide by the good people at The Naked Co.

Post to comments if you are in.

Rest day at CF42s…

October 25th, 2014

WOD: Saturday

October 24th, 2014

0800 Workshop will be an Open Gym – catch-up on a WOD you’ve missed this week, work a goat or even just move for fun!

Part A.
As many rounds as possible in 20 minutes of:
Run 400m
3 Muscle-ups
35 Double-unders

As always appropriate scaling will be provided.

Part B.
Buff ‘n’ Shine

Post rounds completed to comments.

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WOD: Friday

October 23rd, 2014

“The Grizzly Bear”

Attempt five complexes. Rest as needed between complexes.
One complex is seven rounds of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Pick your start weight and try to go up each attempt. Don’t get greedy with that start weight. The bar should only tap the floor before starting the power cleans in between rounds. If you let go of the bar at any point during the seven rounds, it is a failed attempt. You can combine movements. You can do a squat clean into a thruster into a back squat and into a rack thruster. You can deadlift off the floor (after you tap and go) and do a hang power clean. The combinations are endless. You can rest while holding the bar at any part of the body.

You have 5 attempts – use them wisely!
Check the “Bear Complex” here.

Post weight of each attempt to comments.
Compare to last time here.

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No rep.

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WOD: Thursday

October 22nd, 2014

Box closed for Show Day public holiday.

Find some soft sand and measure out approximately 100m.
At time 0.00:
Run 400m
At time 3.00:
Run 400m
At time 6.00:
Run 400m
At time 9.00:
Run 200m
At time 11.00:
Run 200m
At time 13.00:
Run 200m
At time 15.00:
Run 100m
At time 16.00:
Run 100m
At time 17.00:
Run 100m
At time 18.00:
Run 100m
At time 19.00:
Run 100m
At time 20.00:
Run 100m

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WOD: Wednesday

October 21st, 2014

Part A.
Deadlift 5×5

Part B.
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift @ 50% Part A.
Strict Pull-ups

Post loads and time to comments.

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5 minutes with… Leandra

October 21st, 2014

Welcome to the first of a series of CF42s athlete spotlight. First up is the lovable Leandra.

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How were you introduced to CrossFit?
Well I had no idea about Crossfit before I came to the box, so Crossfit42s introduced me to CrossFit really. I looked up an awful lot of youtube videos in the first few months, especially when a movement I had no idea would come up in a WOD like Sumo Deadlift High-pull. Who come up with those names?

You’ve been with us since 2011, how did you find out about CF42s?
Via my friend Lindsey Wherrett, who many of you would know. We had met previously at mum & baby yoga – a slightly different experience from CrossFit.

You started at the old box in Campbell St – what’s the best thing about our new box?
Not having to worry about someone dumping weights on your head when we had pushups & weights in the same WOD! More toilets. A nice spacious spot to do some mobility of just hang out and chat without interrupting the current class.

What’s the best advice you can give to a new member who has just started CrossFit?
Buy yourself your own skipping rope. It makes double unders much easier if you use the exact same length rope each time.

What’s the one movement you really want to master?
Rope climbs. My biggest goat at the moment.

Favourite memory at CF42s?
So many. Like many girls I remember the day that I did my first rxd pull ups.

I remember the time at the old box that I smashed my glasses on the pull up bar trying to do butterfly pull up and Drummond fixed them for me with electrical tape. Jerka whipping himself over and over again learning double-unders. Now days he is a skipping ninja.

What sticks out to you as the most enjoyable part of every class at CF42s
I love walking in the door, leaving the rest of the world behind to spend some time doing something just for me. And I love walking out the door too, because I always feel great afterwards.

When I walk into the gym, the first person’s name I check on the whiteboard is?

I don’t really have an arch rival at the moment. I don’t really check my score against others much anymore. Maybe Dee?

We often see you in Scrubs, tell us about your job
I recently have had a career change to become a registered nurse. Before that I was working in environmental certification at Forestry Tasmania so it has been quite a big change, and lots of people think I’m mad doing more work for less pay. I love it though. I work in the Oncology Ward (ie Cancer) at the Royal Hobart Hospital and I find it really rewarding to care for people who are measuring the time that they have left in weeks or months. It makes you reconsider what are the important things in your own life.

How old is your daughter Sasha?
5

She seem to love being at the box – will she join CrossFit Kids?
For sure.

What’s your favourite activity outside of the box?
Gardening. I have a huge vegetable patch, about 20 fruit trees and 12 chooks.

What is the first word that comes to mind when I say ‘Overhead Squat’?
Brilliant!!! I’ve really really struggled with OHS over the years but I’m getting much better and really love the challenge at the moment. I actually get sad if I miss an OHS WOD.

Which trainer has the best handwriting?
Drummond

WOD: Tuesday

October 20th, 2014

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Finisher:
Midline work.

Post loads to comments.

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Wod: Monday

October 19th, 2014

Part A.
Front Squats 5×3

Part B.
Run 1.2km (2 laps of the block)
30 Burpees
20 Front Squat, 70kg/45kg
30 Burpees
Run 1.2km

Post loads and time to comments.

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