About Paul D

This author has not yet filled in any details.
So far Paul D has created 3166 blog entries.
- ...

TUESDAY 28 JANUARY

2020-01-06T11:33:35+13:0027 January 2020|

WOD Body-weight #2 –
‘The Fast and the Furious’
20 Burpee
400m Run
20 Pull-up
3 rounds (15 minute cap)

For scaling and detailed description, see the Zen Planner app.

- ...

SATURDAY 25 JANUARY

2020-01-06T11:30:57+13:0024 January 2020|

WOD
In Partners:
6 Sumo Deadlift Hight Pull (42.5/30)
6 Alternating Front-rack Lunge
8 rounds (4 each)

400m Barbell Carry

25 minute AMRAP (as many rounds as possible)

For scaling and detailed description, see the Zen Planner app.

- ...

FRIDAY 24 JANUARY

2020-01-06T11:29:09+13:0023 January 2020|

WOD
Back Squat
1 x 1 rep

Run 100m
Time Trial

For scaling and detailed description, see the Zen Planner app.

- ...

THURSDAY 23 JANUARY

2020-01-06T11:24:39+13:0022 January 2020|

WOD
Hang Power Snatch (60/42.5)
9-12-18 rep
Deadlift
18-21-27 rep
(10 minute cap)

For scaling and detailed description, see the Zen Planner app.

- ...

WEDNESDAY 22 JANUARY

2020-01-06T11:22:31+13:0021 January 2020|

WOD Body-weight #1 –
‘Body-weight Gone Bad’
1 minute Rope Climb
1 minute Burpee Box Jump (60/50)
1 minute Sit-up
1 minute Walking Lunge
1 minute Rest
3 rounds (15 minutes)

For scaling and detailed description, see the Zen Planner app.

- ...

TUESDAY 21 JANUARY

2020-01-06T11:21:16+13:0020 January 2020|

WOD
30-35-40-45-50 rep
Double-under
Single-arm Dumbbell Thruster (22.5/15)
In between each round, Run 200m with Medicine ball (9/6)

For scaling and detailed description, see the Zen Planner app.

- ...

SATURDAY 18 JANUARY

2020-01-20T17:05:05+13:0017 January 2020|

WOD
Split Squat
1 x 2 rep

12 Split Squat (70/47.5)
Max Set Double-under
5 rounds (10 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

- ...

FRIDAY 17 JANUARY

2020-01-20T16:53:17+13:0016 January 2020|

WOD Long #2 – Chewbacca
Row 1k
50 Wall Ball (9/6)
40 Box Jump (60/50)
30 Ring Push-up
40 Kettlebell Swing (24/16)
50 Medicine ball Clean
Row 1k
(30 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

- ...

JOIN THE #800gCHALLENGE®

2020-01-21T14:51:14+13:0016 January 2020|

WHAT IS IT?
The #800gChallenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and vegetables count toward the 800g. Eat the fruits and veggies of your choice. Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet infographic with all the rules.

Why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.

If you have a specific goal—weight loss, muscle gain, etc—and you’re not sure how to reach it you can add on a 1/2 price nutrition consult ($20) that I will tailor specifically for this challenge.
You will need a food scale, but this is a super handy tool to have in your kitchen. They’re also affordable…check out these options if you don’t already have one.
Kmart Digital Scale $14                             Farmers Digital Scale $40
DATES
Monday, 3 February – Sunday, 1 March 2020

SIGN-UP
Register here!
*Non-gym members are welcome to participate. If you have a partner, friend, family member who is interested in working on their nutrition, please let them know that they can join this challenge!

COST
$20 per person
*This can be paid via direct debit, cash, EFTPOS, or added to your next membership direct debit. You will not be able to pay the fee through Wodify Rise when you register for the challenge.

MEETING
We will host a meeting at the gym to go over all the challenge rules and answer your questions. Be sure to be there!
● Wednesday, 29 January at 6:40pm

SCORING
We will be using Wodify Rise to log scores and keep a leaderboard throughout the challenge. More info on scoring and how to gain daily points can be found here.

PRIZE
A gift pack (valued at $200) will be awarded to the winner!
*While you don’t have to be a CrossFit Birkenhead member to participate in this challenge, you do have to be a member to win the prize.

- ...

THURSDAY 16 JANUARY

2020-01-20T16:46:21+13:0015 January 2020|

WOD Light #2 – Jerk Snatcher
30 Clean and Jerk (42.5/30)
30 Snatch
(10 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

- ...

WEDNESDAY 15 JANUARY

2020-01-20T16:46:50+13:0014 January 2020|

WOD
1 minute: 20 GHD Sit-up
1 minute: GHD Supine Plank Hold
1 minute: 15 Back Squat (60/42.5)
1 minute: Hold bottom of Squat
1 minute: 30 Hip Extension
1 minute: Superman Hold on GHD
3 rounds (18 minutes)

For scaling and detailed description, see the Zen Planner app.
(more…)

- ...

MONDAY 13 JANUARY

2020-01-14T14:43:23+13:0012 January 2020|

WOD
21-15-9 rep
Overhead Squat (42.5/30)
Knee-to-elbow

Then, AMRAP (as many rounds as possible) with time remaining in 20 min.:
10 Front Squat (42.5/30)
10 Ring Dip
(20 minutes)

For scaling and detailed description, see the Zen Planner app.
(more…)

- ...

SATURDAY 11 JANUARY

2020-01-13T11:31:07+13:0010 January 2020|

PARTNER WOD
P1 Performs 20 Alternating Dumbbell Shoulder-to-Overhead (17.5/12)
P2 Holds a Handstand
Switch
P1 Performs 20 DB Front Squat
P2 Performs Slam-balls
Switch
6 total rounds (25 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

- ...

FRIDAY 10 JANUARY

2020-01-13T11:30:10+13:0009 January 2020|

WOD Heavy #1 – Outcast
5 Power Clean (82.5/60)
8 Chest-to-Bar Pull-up
30 Double-under
16 minute AMRAP (as many rounds as possible)

For scaling and detailed description, see the Zen Planner app.
(more…)

- ...

THURSDAY 9 JANUARY

2020-01-13T11:28:15+13:0008 January 2020|

WOD
Squat Snatch
Heaviest 3-Rep

Max Set Unbroken Squat Snatches (use 60% of heavy 3-Rep load)
Run 400m
5 rounds (20 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

- ...

WEDNESDAY 8 JANUARY

2020-01-09T09:17:36+13:0007 January 2020|

WOD
Light #1 – FMS

5 Handstand push-up
6 Toe-to-bar
7 Thruster (42.5/30)

EMOM (every minute, on the minute) for as long as possible
(20 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

- ...

TUESDAY 7 JANUARY

2020-01-08T10:30:36+13:0006 January 2020|

WOD
30 Burpee
30 Box Jump (60/50)
200m Kettlebell Front-rack Carry (24/16)
20 Burpee
20 Box Jump
200m KB Front-rack Carry
10 Burpee
10 Box Jump
200m KB Front-rack Carry
(14 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

- ...

SATURDAY 4 JANUARY

2020-01-06T12:36:01+13:0003 January 2020|

WOD
100m Run
10 Medicine ball sit-up (9/6)
20 MB Russian Twist
10 rounds (15 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)