CrossFit 42 South

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    "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
    - Copyright Greg Glassman

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WOD: Monday

For time:

Row 500m
Then
21-15-9 reps of:
Sumo Deadlift High Pull 40kg (30kg)
Wall Ball 10kg (6kg)
Then
Row 500m

Post time to comments.

This entry was posted on Sunday, July 25th, 2010 at 9:27 pm and is filed under CF42s Workout of the Day. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

10 Responses to “WOD: Monday”

  1. miles says:
    July 26, 2010 at 12:39 am

    Hmm interesting …. Unfortunately I wont be able to make it any more. It’s been a great start and I can see this crew growing into an awesome little affiliate. Ill really miss being in there with you guys, a bunch of otherwise ordinanairy people, going to extraordinairy places, for time!! It really is a special thing. Go hard, (as if it needs saying) and enjoy the journey. Hope to see y’all round. Miles.

    • Anna says:
      July 26, 2010 at 8:13 am

      Hey Miles – sorry to hear you will be taking a break. Nothing is forever though and life changes quickly. Keep on training and learning when you can in your garage gym at home and before you know it you will be back. You can learn a lot training by yourself and you have great self discipline. Get on crossfit.com and sign up to the journal if you haven’t already. Best wishes to you and yours – Anna.

      • jess says:
        July 26, 2010 at 10:30 am

        This makes me sad!! You will be missed, Miles. It was great to get to know you in a different capacity, to train with you and have a laugh. I hope to see you soon (and meet your gorgeous little kiddies!). Keep working on those thrusters :) Jess

  2. CrossFit 42 South says:
    July 26, 2010 at 8:11 am

    WOD results:

    6.15am:
    Chops: 11.35 rxd
    Doc: 10.47 (6kg WB)
    Richo: 9.49 rxd

    7.30am:
    Drummond: 7.49 rxd

    12 noon:
    Jess.W: 13.20 (20kg)
    Alex: 13.33 rxd

    5pm:
    Jess: 12.54 rxd
    Andrew: 16.00 rxd

    6pm:
    Pete: 12.40 (30kg)
    Adam: 12.41 rxd
    Emily: 14.07 rxd
    Steph: 12.57 (20kg/5kg – 8″)
    Tania: 14.23 (25kg/5kg-8″)

  3. Anna says:
    July 26, 2010 at 3:41 pm

    West Winds 2.30pm
    WoD was going to be at 2 pm but Red was digging a hole and forgot.
    No Rower/No 10kg Med Ball – donations accepted.
    Sub row with foul, disgusting up/down hill 400m run.

    Anna: 9.18 rxd
    Carolyn: 12.06 rxd
    Red: 11.54 (8kg – sorry Red, no 10kg….sob. sob….)

    What a leg smoker!!!!!!!

  4. Pearso says:
    July 26, 2010 at 5:58 pm

    11.30am

    Pearso: 11.20 rxd

  5. Peeps says:
    July 26, 2010 at 7:24 pm

    5pm

    9.30 sub wall balls with 20kg thruster.

  6. CrossFit 42 South says:
    July 26, 2010 at 8:24 pm

    As CF42s adviser on all things shoes Chops, what are your thoughts?

    http://chrismcdougall.com/blog/2010/07/breaking-news-from-nike-weve-been-talking-a-lot-of-crap-and-selling-it/

  7. Pedro says:
    July 26, 2010 at 10:45 pm

    pedro: 8.52 (5kg wb, it’s the biggest they have) Syph: 10.29 (20kg sdhp, 5kg wb)