CrossFit 42 South

CF42s closed Thursday 23rd October…

October 21st, 2014

The box will be closed for the Hobart Show Day public holiday.
A workout will be posted that can be completed at home.

CF42s Team Comp Series…

October 9th, 2014

In November CF42s will be holding a teams comp – jump on board for what promises to be a whole lot of fun.

WHAT: Team competition held at the box. Enter as a team of 4: Ideally 2 boys and 2 girls. If you don’t have a team but would still like enter we can place you in a team – throw your hat in the ring!

WHEN: Friday 7th November, Friday 14th November, Friday 21st November. Competition will kick off at 5:30PM and will conclude no later than 7:00PM. The 4:20PM class will run as scheduled.

WHY: What better way to enjoy a Friday evening? Hang out with your mates, meet some new people, hit a few short workouts, have a beer and a laugh afterwards.

Who can enter?
Any CF42s athlete – if space allows we will invite teams from other southern affiliates.

How many WODs each night of competition?
There will be 2 or 3 short WODs completed by each team.

Are the WODs scalable?
Of course! Multiple scaling options will be provided for each WOD.

Are there prizes on offer?
You bet! Stay tuned for more details.

I’m keen – how do i sign up?
Post your intent of competing to comments, a link to registration will be provided shortly.

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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Rest day at CF42s…

October 19th, 2014

WOD: Saturday

October 17th, 2014

The 0800 workshop will be a Strongman session.
CF42s Express at 0800.

Part A.
3 rounds for time of:
50 Kettlebell Swings, 24kg/16kg
150 Double-unders

Part B.
Against a 6 minute clock:
Row 800m or Run 800m or Bike 1600m
Max effort Burpee Box-jump overs
Rest 3 minutes. Repeat for 3 cycles.

Post time and reps to comments.

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WOD: Friday

October 16th, 2014

Have you registered for the Tasmanian Festival of Strength? 25 spots left – get on it!

Don’t forget your long socks for Rope Climbs!

As many rounds as possible in 20 minutes of:
3 rounds of “Cindy”
1 Rope Climb
5 Clean & Jerks, 60kg/40kg

Post rounds completed to comments.

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WOD: Thursday

October 15th, 2014

Droga at 1730
CF42s Express at 1840

Part A.
Bench Press 5-5-5-5-5

Part B.
5 efforts of:
Max effort Row (cal) in 60 seconds
Max effort Burpees (to a 6″ target) in 60 seconds
Rest 2 minutes between efforts.

Post total reps to comments.

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WOD: Wednesday

October 14th, 2014

Part A.
Deadlift 5×5

Part B.
For time:
Run 400m
30m Overhead Plate Lunge, 20kg/10kg
30 Toes to Bar
Run 400m
20m Overhead Plate Lunge, 20kg/10kg
20 Toes to Bar
Run 400m
10m Overhead Plate Lunge, 20kg/10kg
10 Toes to Bar

Post loads and time to comments.

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Forced motivation is better than no motivation at all.

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