CrossFit 42 South

Strength Cycle Data…

July 30th, 2014

The data from the strength cycle is now on the notice board for your viewing pleasure.
Overview of the results:

BACK SQUAT 3RM:
Average sessions attended (from 12): 8.48
Average percentage increase: 9.95%

DEADLIFT 3RM:
Average sessions attended (from 12): 8.22
Average percentage increase: 10.72%

STRICT PRESS 5RM:
Average sessions attended (from 12): 8.85
Average percentage increase: 8.71%

Things to remember when hyper-analysing these numbers:

- These numbers don’t show you how much better your confidence and positions under the bar improved. This was without a doubt the greatest improvement we observed over the 12 weeks of the strength progression. Position is king!

- These numbers do show you how with consistancy and frequency real gains can be made in you strength. Its also worth noting that these gains were achieved using no “magical” program and the very good majority of the sessions were performed at sub-maximal loads.

WOD: Thursday

July 30th, 2014

Part A.
Take 12 minutes to find a heavy 2 rep 2-stop Power Snatch

Part B.
In partners with one athlete working at a time, 50-40-30-20-10 reps for time of:
Wall Ball, 10kg/6kg
Power Snatch, 50kg/35kg

Post load and time to comments.

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WOD: Wednesday

July 29th, 2014

Part A.
Bench Press 3-3-3-3-3

Part B.
Bent-over Row 8-8-8-8-8

Part C.
Max effort Wall Climbs in 15 seconds to find x.
Max effort Chest to Bar Pull-ups in 15 seconds to find y.
Then;
Every 90 seconds for 7 efforts:
x Wall Climbs + y Chest to Bar Pull-ups

Post loads to comments.

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WOD: Tuesday

July 28th, 2014

Part A.
Take 12 minutes to find a heavy 12 rep Stationary Overhead Alternate Lunge (bar from ground).

Part B.
Against a 5 minute clock, Row 500m and in the remaining time complete as many rounds as possible of:
5 Pull-ups
10 Push-ups
15 Squats

Rest 2 minutes. Repeat for 4 cycles.
In each cycle start “Cindy” round from where you finished in the cycle before.

Post best load from Part A and total rounds completed in Part B to comments.

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WOD: Monday

July 27th, 2014

We will have the final day of the CrossFit games running on the big screen tomorrow morning. Why not hang around after your workout, have a coffee and cheer the Aussies on.

Part A.
Take 12 minutes to find a heavy 2 rep Squat Clean.

Part B.
On the minute, every 2 minutes for 10 efforts:
Sprint 70m
5 Squat Clean @ 75% of Part A.

Part C.
Toes to Bar progression drill.

Post loads to comments.

20140727-133726-49046145.jpg
Congrats to Lukey and Leanne who got Married on Friday in Bali.

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Rest day at CF42s…

July 27th, 2014

WOD: Saturday

July 25th, 2014

Today’s 0800 workshop will be on the Muscle-up/Kipping Pull-up whilst watching the Sprint Sled WOD live at the games on the big screen.

Part A.
In partners with only one partner working at a time, as many rounds as possible in 30 minutes of:
Row 250m
50 Double-unders
10 Thrusters, 45kg/30kg

Part B.
Pull-up/Push-up progression drill.

Post rounds completed to comments.

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WOD: Friday

July 24th, 2014

Are you ready to watch the CrossFit Games this weekend?
All events can be watched live from the CrossFit Games site here.
A schedule of when each event is on Australian time can be found here.

Part A.
Take 25 minutes to find a heavy 3RM Deadlift

Part B.
Take 15 minutes to find a heavy 5RM Strict Press

Post loads to comments.
Compare to last time here.

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WOD: Thursday

July 23rd, 2014

Teresa is away this week so tonights 1730 session will be Droga.

3RM Deadlift and 5RM Strict Press re-test on Friday so use today to either:
a) Rest
b) Catch-up on a WOD, or
c) Mobilise your sore/tight bits
d) Hit the active recovery WOD below

Active recovery WOD:
At time 0.00:
Row 800m
At time 5.00:
Run 800m
At time 10.00:
Row 800m
At time 15.00:
Run 800m
At time 20.00:
Row 800m
At time 25.00:
Run 800m
At time 30.00:
Row 800m
At time 35.00:
Run 800m

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WOD: Wednesday

July 22nd, 2014

In partners, for time:
90 Toes to Bar
120 Box-jump Overs, 24″/20″
150 Kettlebell Swings, 24kg/16kg
180 Wall Ball, 10kg/6kg

Post time to comments.

Here are the lifts from the 3 sessions at the Weightlifting Tasmania President’s Cup at CF42s on the weekend:
Session One:

Session Two:

Session Three:

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