CrossFit Birkenhead

CrossFit Total Friday 30 July (5.45pm)

CrossFit Total

Back Squat

Shoulder press

Deadlift

3 attempts at each lift, highest weight lifted goes towards your final score.

Compare to: 2/07/10

Friday 30 July (A.M)

 Strength:

Push press 4 x 5 rep

W.O.D.

Sumo deadlift high pull (40/30)

Toe to bar

21, 15, 9 reps

(25 double under after each round)

Thursday 29 July

 Gymnastics:

Ring holds

Handstands

W.O.D.

Run 800

pull up

Press up

5,10,15, 20  rep

Run 800

Wednesday 28 July

 Mark has got some explaining to do. The “I only have this pink drink bottle tonight cause i can’t find my one” excuse was wearing thin after 3 weeks.  Now you’ve been spotted with the pink mat for sit ups as well….if those arm warmers?? you’re wearing go pink from ‘washing with the colours’ no one will believe you.

Strength:

Weighted pull up 4 x 5

W.O.D.

21 Kettlebell swing (24/16)

15 Overhead squat (40/25)

9 Handstand push up

5 rounds, for time.

Tuesday 27 July

 Strength:

Back Squat 5 x 3 rep

W.O.D.

Power clean(60/35)

Sit up

Ring dip

12, 9, 6, 3 reps, for time.

Monday 26 July

This video may help you for the last exercise

W.O.D.

‘The Filthy Fifty’

Box Jump
Jumping pullup
Kettlebell swing (16/12)
Walking lunges
Knee to elbow
Push press (20/15)
GHD back extension
Wall ball
Burpee
Double under Skip

Complete 50 reps of each before moving onto the next.

Compare to: 06/05/2010

Saturday 24 July

 Sgt. Sly is getting strong!! This 185kg Deadlift is 15kg up on previous PB of 170.  We were working with the same bar while warming up and for a bit of fun I told him to just load the bar with anything and if he lifts it I will.  Didn’t think I’d have to increase my PB by 10kg (now 187.5) to keep to my word!!

CrossFit Total this Friday 545pm, shall we go for 200kg Sgt. Sly?

Strength:

Turkish Get Up (TGU) 3,3,2,1 reps each arm, increase weight each round.

W.O.D.

‘Cards’

The class split into groups of 3 or 4.  The task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run for each card.

The exercises;
Barbell Clean & Jerk (20/15kg)
Burpee
Kettlebell swing (24/16)
Run/row 400

Friday 23 July

 Cara got on the leaderboard for the first time with her 5kg strict pull up.  There’s at least 10 other girls so close to or achieving bodyweight pull ups now so she’ll have to keep working to stay up there!!

Strength:

Deadlift 5 x 3 rep

W.O.D.

Thruster (40/25)

Box jump

Toe to bar

21, 15, 9 reps, for time.

Thursday 22 July

 We had the opportunity to replicate event 4 (move 600LB of sandbags)  from last weekends CrossFit Games, modified into a team event: Empty delivery truck of 5000kg of equipment, for time (14.47) in the spirit of the games the boys followed that with the posted WoD after 2 mins rest.  :)

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

Clean

10 minutes

(1 rep every 20 sec, record weight used for most number of reps)

Wednesday 21 July

Saw this video on CrossFit Hawkes bay’s blog.  Inspiration for some of the more advanced members on the rings.

Gymnastics:

Ring holds

Handstand balance

W.O.D.

Lunge (2 step=1 rep)

Sit up

Push press (40/25)

10 to 1 reps

Tuesday 20 July

 Johnny has come a long long way with his front squat, got so low with 80kg I could have passed it from 100m away.  A few months ago it was a referred to as a ’stupid exercise’ that just hurt his inflexible wrists when he squatted to 1/2 way….ahhh practice, sometimes it works

Strength:

Shoulder press 3 x 5

W.O.D.

‘2010 CrossFit Games Event 2′

‘Pyramid Double Helen’

Run 1,200 meters
63 kettlebell swings (24/16)
36 pull-ups
Run 800
42 kettlebell swings 
24 pull-ups
Run 400
21 kettlebell swings 
12 pull-ups

Monday 19 July

The 2009 CrossFit games final event was a Chipper, will another one decide the worlds fittest this year?

Strength:

Front squat 4 x 3 rep

W.O.D.

‘2010 CrossFit Games Event  1

‘Amanda’

Muscle up

Squat snatch (60/40)

9,7,5 reps, for time.

Saturday 17 July

Watch the live webcast of the 2010 CrossFit games in California from 5am local time today Here

Strength:

Deadlift 5 x 5rep

W.O.D.

Push press (40/25)

Burpee

40, 30, 20 reps for time.

Friday 16 July

The 2010 CrossFit Games finals are almost here!!!

Strength:

Push press 4 x 3 rep

W.O.D.

Run 400

12 Hang power clean(40/25)

10 Ring dip

4 rounds, for time.

Thursday 15 July

 Strength:

Back Squat 5 x 3 rep

W.O.D.

12 Box jump

12 Sit up

20 Double under

5 rounds for time.

The 2010 CrossFit games are being held this weekend in California.  CrossFit NZ (from Panmure) have a team in the affiliate cup plus an individual competitor, Lauren Roberts.  See more info Here.

CrossFit Auckland is holding a CrossFit games fun-day this Sunday with friendly competition throughout the day.  Entry is free but you must register with me to reserve a spot.  For more info contact me and check www.crossfitauckland.com

Wednesday 14 July

 Gymnastics:

Ring Holds

Handstand

W.O.D.

‘Josh’

21 Overhead squat (42.5/30)

42 Pull up

15 O.H.S.

30 Pull up

9 O.H.S.

18 Pull up

Compare to:16/02/2010

10 People in last nights class and almost 900kg of bumpers used. This box is getting stronger every week, I’m gonna need more gear…

Tuesday 13 July

 Power:

Snatch 4 x 3 rep

W.O.D.

Run 800

15 Deadlift (100/70)

15 Press up

30m overhead plate lunge (20/10)

15 Press up

15 Deadlift (100/70)

Run 800

Compare to:23/03/2010

Happy Birthday Cara!!

Monday 12 July

 Strength:

Weighted pullup 4 x 3 rep

W.O.D.

8 Burpee

8 Kettlebell swing(24/16)

8 Thruster (40/25)

12 minutes, as many rounds as possible.

Gerard has no issues with range of motion for overhead squats.  50kg for 3 reps is not bad for first time. (this was rep 3, knees came in and bar is a bit forward) potential for 60-70kg next time.  He also learnt to kip this week and managed 100 pull ups during ‘Nicole’ on Saturday.  One of a few potential firebreathers leaving the country soon…

Saturday 10 July

Not eating Paleo/Primal?  Check the video linked to this post.  Many members at CrossFit Birkenhead are following these principles, not all so strict though.  Many benefits can be had through making just a couple of changes to your diet. Come see me if you want more info.

Strength:

Overhead squat 3 x 3 rep

W.O.D.

‘Nicole’

Run 400m
Max rep pull up (1 set)

20min as many rounds as possible.

(After running 400m do one set of pull ups, then run 400m again…. score is total number of pull ups completed)
Compare to:10/04/2010

Friday 9 July

 Strength:
Turkish Get up 4, 3, 2, 1 reps

W.O.D.

Handstand push up
Box jump
Knee to elbow

10 to 1 reps, for time.

Thursday 8 July

Gymnastics:

Ring holds
Handstand

W.O.D.

‘Nasty Girls’

50 squat
7 Muscle up
10 Hang power clean

3 rounds, for time.

Compare to: 27/04/2010

The video attached shows some strong CrossFit chicks doing ‘Nasty Girls’

Wednesday 7 July

 Strength:

Split Jerk 5 x 5

W.O.D.

‘Annie’

Double under

Sit up

50, 40, 30, 20, 10 reps, for time.

Compare to:17/02/2010

Janet doubled her PB yesterday with that Deadlift, technique was flawless. Yeah!