CrossFit Birkenhead

Waitangi Day Monday 6 February

**No classes today** because of public holiday, but come join us for a 5k run around Tuff Crater in Northcote. Address is 164 Exmouth road. (click on map to enlarge)

A 5k run around a place call Tuff Crater (which is a volcanic crater) may have you thinking there’ll be steep hills, but this run is very flat. There are a few bends, twists and changes of terrain though…

Time: 5.45pm

W.O.D.

Run 5k

If it’s sunny, part of it will look like this…

Saturday 4 February

Registration for the 2012 Reebok CrossFit Games is open. Click Here to enter the Open Competition. Cost is $10USD for 5 weeks of 1 workout per week which will be held here at CrossFit Birkenhead. Once you’ve entered as an individual you can then join our Affiliate team. Every entrant has the potential to contribute towards us qualifying for the Regional competition in Sydney on May 18-20.

Strength:

Weighted push up 4 x 3 rep

W.O.D.

• Burpee
• Toe to bar
• Overhead squat (40/25)

30, 20, 10 reps

Friday 3 February

Strength:

Clean 3 x 3 rep

W.O.D.

• 10 Deadlift (100/70)
• 20 Double under

6 rounds

Thursday 2 February

Strength:

Jerk 3, 2, 1, 1.

W.O.D.

• 12 Dumbbell shoulder to overhead (20/15)
• 15 Box jump

8 minutes, as many rounds as possible

Wednesday 1 February

Sue’s nemesis for last years CrossFit open competition was the overhead squat. She’s been working on it since and now has a comfortable 30kg’s. Many of us here are looking forward to seeing how she goes in this years 60+ masters division.

W.O.D.

‘Angie’

• 100 Pull up
• 100 Push up
• 100 Sit up
• 100 Squat

Complete all reps of each exercise before moving on to the next one.  If required, you may scale the workout by partitioning exercises and/or decreasing total reps.

Compare to: 31/10/2010

Tuesday 31 January

Thanks to Jacob and Ness for organising a great open day at Far North CrossFit in Whangarei on Saturday. All of us from Birkenhead had a great day. Lots of keen new members there, some of whom look like they’ll be challenging both of you in the not to distant future.

Strength:

Front squat 4 x 3 rep

W.O.D.

• Run 400
• 8 Overhead squat (60/40)
• 12 Power clean

3 rounds

Auckland Anniversary day Monday 30 January

Gym closed today, normal schedule resumes on Tuesday.

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Saturday 28 January

Mark G, birthday boy yesterday turned 56. He’s got a 200kg deadlift and can hold a good front lever like this longer than anyone else in the gym!!

W.O.D.

‘Cards’

The class split into groups of 2 or 3.  The task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run or row for each card.
The exercises;

• Kettlebell swing (24/16)
• D/B Clean & jerk (15/10)
• Sit up
• Run/row 400

Friday 27 January

Nic C has joined the Muscle Up Club, just put it up on his goal chart about 5 minutes before achieving it. Proof that putting goals in writing can be very effective!! When is the last time you updated your goal sheet?? Have a look next time you’re in the gym and if you don’t have one, ask a coach where they are and get it up on the wall!!

Strength:

Deadlift 4 x 3 rep

W.O.D.

• 8 Box jump (70/60cm)
• 8 Pull up
• 8 Burpee
• 8 Toe to bar

8 minutes, as many rounds as possible.
HAPPY BIRTHDAY MARK G & ME!!

Thursday 26 January

Strength:

Snatch 3 x 3 rep

W.O.D.

‘Elizabeth’

• Squat clean (60/40)
• Ring dip

21, 15, 9 reps for time.

Compare to: 25/05/2011

Wednesday 25 January

Awesome improvement from Quanita, 57.5kg for jerk on Monday. I think that’s an increase of around 15kg in the last month or two!!

Gymnastics:

• Muscle up progressions
• Handstands

W.O.D.

• 20 Push press (40/25)
• 30 sit up
• 40 Double under

4 rounds

Tuesday 24 January

Got a bunch of new Plio boxes delivered on the weekend so it was no surprise that box jumps featured in the WoD yesterday!! Cameo appearance from Ness in mid air on the right. She just opened Far North CrossFit in Whangarei. They are having an open day this Saturday morning between 10.30 and 12.30. If you have any friends or family who live up that way make sure you send them down!! There’s a bunch of us going up to throw down a few WoD’s during their open day, then we’re heading for the beach/BBQ afterward. If you’re keen to join us, let me know.

Strength:

Clean 3 x 3 rep

W.O.D.

• Run 200
• 10 Kettlebell swing (32/24)
• 10 Press up

6 rounds

Monday 23 January

Emma came this close to getting a muscle up last week….Watch out for the mission accomplished photo coming soon!!

Strength:

• Shoulder press 3 x 3
• Push press 2 x 2
• Jerk 2 x 1 rep

Compare to: 7/12/2011
 

W.O.D.

• 10 Box jump
• 8 pull up

7 minutes, as many rounds as possible.

Saturday 21 January

Strength:

Back squat 4 x 3 rep

W.O.D.

• Run 400
• 20 Sumo deadlift high pull (40/25)
• 20 Overhead squat
• 20 Deadlift
• 20 Front squat
• Run 400

Friday 20 January

Is that elation or exertion on Marks face?!? The newest member of the muscle up club. Blake also got his first one yesterday, just before Mark, so easy it looked like he’d done it before…

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

• 10 Dumbbell power clean (20/15)
• 6 Handstand push up

6 rounds

Thursday 19 January

Gymnastics:

• Muscle up progressions
• Handstands

W.O.D.

• Run 200
• 20 Kettlebell swing (24/16)
• Run 400
• 20 Kettlebell snatch
• Run 400
• 20 Kettlebell swing
• Run 200

Wednesday 18 January

Strength:

Snatch grip deadlift 4 x 3 rep

W.O.D.

• 10 Thruster (50/35)
• 20 Double under

3 rounds

• 20 Knee to elbow
• 10 Overhead squat

3 rounds

Tuesday 17 January

Poor Nic C, he had to take clients to Las Vegas for a week, was a tough job I bet. He took some time away from the Casinos to do Handstands at the Grand Canyon, nice!!

Strength:

Weighted push up 4 x 5 rep

W.O.D.

• Push press (40/25)
• Burpee
• Box jump

10 to 1 reps
HAPPY BIRTHDAY QUANITA!!

Monday 16 January

W.O.D.

‘Badger’

• 30 Squat clean (42.5/30)
• 30 Pull up
• Run 800

3 rounds.

Compare to: 08/08/2010

Saturday 14 January

Strength:

Overhead squat 4 x 3 rep

W.O.D.

• Run 400
• 12 Handstand push up
• 30m Overhead plate lunge (20/15)

3 rounds
HAPPY BIRTHDAY ANGELA!!

Friday 13 January

Strength:

Deadlift 5 x 3 rep

W.O.D.

• Dumbbell clean & jerk (20/15)
• Sit up

20, 15, 10, 5 rep

Thursday 12 January

Josh got a solid 130kg Jerk last time we did these, definitely capable of more. Maybe not after yesterdays WoD though…

Strength:

Jerk 3, 2, 1, 1 rep

W.O.D.

5 Turkish get up each arm (24/16)

• Kettlebell swing
• Box jump
• 10 to 1 reps

5 Turkish get up each arm