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: 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…

WOD: Thursday

September 10th, 2014

As Teresa is away tonights Yoga session will be replaced by Droga (Mobilisation with Drummond).

Part A.
10-9-8-7-6-5-4-3-2-1 reps of:
Thruster, 45kg/30kg
Perform 1 Rope Climb between sets.
(dont forget long socks!)

Part B.
3 cycles for total time:
Run 200m
Rest 30 sec
Run 400m
Rest 60 sec

Post times to comments.

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Rose Bay High school getting their squat on.

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WOD: Wednesday

September 9th, 2014

Against a 3 minute clock:
Run 200m
10 Deadlift, 120kg/80kg
Max effort Double-unders

Rest 1 minute. Repeat for 5 efforts.

Post total number of Double-unders to comments.

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WOD: Tuesday

September 8th, 2014

Part A.
Take 12 minutes to find a heavy 5 rep Push Press (from the ground)

On the minute every 5 minutes for 4 cycles:
Row 21 cal
15 Toes to Bar
9 Shoulder to Overhead (from ground) @ 75% of Part A.

Post load from Part A and fastest/slowest efforts from Part B to comments.

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Physio at box Monday night…

September 7th, 2014

Taryn from Back in Motion will be at the box on Monday night. This is a complimentary assessment and a great opportunity for you to get any niggles looked at.

She has available time slots at 1745, 1800, 1815, 1830, 1845, 1900.
Post name and time slot to comments to reserve a time.