Blog

Sep 30th, 2013

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Meet our coach Stacy McNaught

How long have you been doing CrossFit for? Since March 2012, started as a very unfit, unhealthy and unhappy 145kg human being. What do you enjoy most about coaching CrossFit? Being able to share the positive experiences that i have from CrossFit with others. Motivating and helping people achieve things that they thought was impossible […]

Sep 30th, 2013

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Monday 30th September

  Skill/Strength Handstand Hold Handstand push up 5 sets or seated DB press 5 sets of 5 WoD Power 6 Rounds for time: 1 HSPU 5 Power Clean 45/65 5 Pull Up 5 toes to bar S+C 6 Rounds for time: 5 Push Ups 5 Power Cleans 35/50 5 Ring Rows 10 Abmat Sit Up

Sep 27th, 2013

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Friday 27th September

  Strength Back squat 5×5 (don’t include warm up weights, aim for 70% of 1 RM) WOD  S+C 15 min AMRAP 2 x Complex (deadlift, power clean, front squat, push press, back squat) 30/40kg 30 Tuck Jumps POWER 15 min AMRAP 2 x Complex (deadlift, power clean, front squat, push jerk, back squat, OHS) aim […]

Sep 26th, 2013

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Thursday 26th September

  Strength Deadlift 5 x 5 (don’t include warm up weights, approx. 75% of 1 RM, 2min rest between sets) WOD  S + C 2-4-6-8-10 DB Thrusters 8kg/15kg 10-8-6-4-2 Push up Power 2-4-6-8-10 Thruster 30/40kg 10-8-6-4-2 Ring Dip

Sep 24th, 2013

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Goal Setting

  There’s been a lot of talk at the box lately about goals and you as athletes deciding on what goal you want to achieve in the near future. The big thing we as coaches keep pushing and will continue to push is 1. Set an achievable goal for your currant athletic ability’s, you will […]

Sep 24th, 2013

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Tuesday 24th September

  Strength Shoulder press 5 x 3 WOD S+C 20min AMRAP 12 Ring rows 12 DB S2O 5kg+ 12 Box Jumps 30 Tuck Jumps Run 200m POWER 20min AMRAP 12 Pull up 12 Barbell shoulder to OH (30/40kg) 12 Box jumps 30 DUs Run 200m

Sep 23rd, 2013

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Meet Michael Ungerer

How long have you been doing CrossFit for? I have been doing CrossFit for about 2 and a half years now. What do you enjoy most about coaching CrossFit? Seeing people achieve things the never thought possible. and the enjoyment they get from the pain they put themselves through. Oh and of course the community […]

Sep 23rd, 2013

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Monday 23rd September

The goal board is up. make sure you write one up next time your in the box. lets start ticking them off.   WOD Power 21-15-9: Wall Balls 10 ft 9/6kg Ring-dips Kettlebell Swings 32/24kg S+C 21-15-9 Wall ball 9ft 6kg/9kg Dumbbell Push-Up Russian Kettlebell Swing 16/24kg

Sep 21st, 2013

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Saturday 20th September

  Strength and Conditioning 5 RFT Run 400m 16 Russian KBS 10 Med ball cleans 6kg/9kg 6 Push ups on  DBs Power 5 RFT Run 400m 16 KBS 16/24 10 Med ball cleans 6/9kg 6 Ring dips Thanks Niki for the Paleo treats this morning, as you can see all gone!!

Sep 19th, 2013

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Thursday 19th September

  Strength Deadlift 5 x 5 WoD: Strength and Conditioning 20 min AMRAP: 20 Static lunge 30 Single unders 10 Abmat sit ups Power 20min AMRAP: 20 Static lunges 15 Double unders 10 Overhead plate situps 10/20kg plate

Sep 18th, 2013

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Wednesday 18th September

    Strength Front squat 8 sets of 3 WoD: Strength and Conditioning 5 RFT 5 Push ups 10 Ring rows 15 Step ups Power 5RFT 5 Manmaker push ups 10 Pull ups 15 Box jumps 20/24”   The Jubb family are away today on their adventure to the sunny island of Vanuatu we hope […]

Sep 16th, 2013

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Meet Tarryn Powell

How long have you been doing CrossFit for? I have been doing Crossfit for about 3 years now. What do you enjoy most about coaching CrossFit? The thing that I enjoy most about coaching Crossfit is getting to see people do things that they thought would never be able to do, the joy and excitement […]

Sep 16th, 2013

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Monday 16th September

Strength and Conditioning EMOM 10 mins 3 strict pull ups 20 sec air squat hold Learn the KB clean For time 200 single unders 50 air squat 30 burpees 10 KB cleans (16/24) Power 3 weighted strict pull ups 20 second goblet squat hold with 16/24kg KB Review the KB clean and jerk For time […]

Sep 15th, 2013

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A New Twist on Our Programming

Some of our observant athletes have already spotted some changes to the CFWS programming on Beyond the Whiteboard next week. So its time to release what’s going on. When you arrive at class there will now be two workout options stated on the board.  One will be called  “Power” the other “Strength and Conditioning.” The […]

Sep 14th, 2013

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Meet the Coaches

    Introducing the coaching team at CrossFit Wild South….From left Stacy McNaught, Tarryn Powell, Ruth Anderson Horrell, and Michael Ungerer. Stacy and his family have embraced the CrossFit program to change their life. Significant weight loss and a much improved and healthier lifestyle being two of the many positive changes. This experience led him […]