CrossFit Birkenhead

Monday 23 April

Gym closed Wednesday for ANZAC Day

We did a trial run of the Muddy Mile course yesterday, great experience for everyone there. There will definitely be a scaled and Rx version available so anyone can enter and have a good time.

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: 01/02/12

HAPPY BIRTHDAY FOR YESTERDAY JANET M!!

Saturday 21 April

Strength:

Overhead squat 4 x 3 rep

W.O.D.

Row 500

• Kettlebell swing (32/24)
• Knee to elbow

30, 20, 10 reps
Run 400

Friday 20 April

The workouts have been released for the Regionals competition in Sydney next month. Exciting workouts, some rather heavy! 2 of them are too heavy for me to do, they’ll be passed on to a strength specialist in the team!! All members of the team have some work to do between now and the competition, expect to see them at the gym practicing a lot over the next few weeks. You can see full descriptions of the rules and video examples of the workouts Here

Strength:

Weighted push up 4 x 3 rep

W.O.D.

• 8 Box jump
• 8 Dumbbell clean and jerk (20/15)

10 minutes, as many rounds as possible

Thursday 19 April

John T with 3 reps at 170 for deadlifts yesterday. Going from strength to strength. Gymnastics:

• L sit
• Ring holds

W.O.D.

• 15 Handstand push up
• 30 Burpee
• 45 Sit up
• 60m Overhead plate lunge (20/15)
• 75 Double under

1 round.

Wednesday 18 April

We’ve got a few entries in so far for the ‘Muddy Mile’. Numbers are strictly limited for the event so get in early to avoid disappointment. Link to the registration page is Here

Strength:

Deadlift 5 x 3 rep

W.O.D.

• Run 400
• 20 Pull up

3 rounds

Tuesday 17 April

Click on the photo to enlarge poster. Our Fundraiser this year is the Devonport Navy Mud Run. It’s special enough that the All Blacks and NZ Warriors teams have used it for pre-season training on a few occasions. It’s surely no walk in the park, but i’m sure CrossFitters can get through it easily!! It’ll be an experience not to be missed!

Registration details and more info can be found Here.

Strength:

Snatch 4 x 3 rep

W.O.D.

• 8 Squat Clean (60/40)
• 15 Push up

5 rounds.
HAPPY BIRTHDAY ROBYN AND SHAUN!!

Monday 16 April

We have a fundraiser coming up for our regionals team, the date planned is Saturday 5th May from 11am to 2pm. Last year we had the Smash & Grab(click to view) which was a great success, this year is going to be a whole lot better!! The picture is a clue to the event, what they’re running towards will be tomorrows photo.

Gymnastics:

• Ring holds
• Planche progressions
• Bar front levers

W.O.D.

‘Fight Gone Bad’

• Wall ball
• Sumo deadlift high pull (35/25)
• Box jump
• Push press (35/25)
• Rower (calories)

3 rounds.

A round is 1 minute at each exercise with a continuously running clock.  1 minute rest between rounds .
Count reps (calories for rower) and the total of all 3 rounds is your score.

Compare to: 13/11/2011

HAPPY BIRTHDAY LARA FOR YESTERDAY!!

Saturday 14 April

Strength:

Back squat 4 x 5 rep

W.O.D.

• Burpee
• Overhead squat (45/30)

10 to 1 reps.

Friday 13 April

Sue’s previously weakest exercise is becoming a strength, 3 easy reps at 37.5kg!! After a few more technique refinements and a little more flexibility work, expect to see her get 50kg in a couple of months…

Strength:

Shoulder press 3 x 3 rep

W.O.D.

• Run 800
• 40 Push press (45/30)
• 30 Toe to bar

2 rounds.

Thursday 12 April

Josh improved his Fran time by 10 sec to 2min 29sec yesterday. The thing about Fran is the faster you do it, the less it hurts during the workout and the more it hurts straight after. Definitely one of the only workouts I know of that have a special ability to hurt you more every time you get better at it….

Strength:

Overhead squat 4 x 3 rep

W.O.D.

• 12 Sumo deadlift high pull (40/27.5)
• 12 Push up
• 12 Kettlebell swing (24/16)
• 12 Sit up

12 minutes, as many rounds as possible.

Wednesday 11 April

Gymnastics:

• Handstands
• Ring holds
• Muscle up progressions

W.O.D.

‘Fran’

• Thruster (42.5/30)
• Pull up

21, 15, 9 reps, for time.

Compare to: 03/09/2011

Tuesday 10 April

Strength:

Clean & Jerk (Work up to a heavy single)

W.O.D.

Row 750m, then;

• 15 Dumbbell power clean (15/10)
• 30 Double under

3 rounds (only 1 round of rowing)

Easter Monday 9 April

W.O.D.
In teams of 3 or 4, only one person from team doing reps at a time. Run 400m together.

• 50 Burpee
• 50 Deadlift (60/40)
• 50 Box jump
• Run 400m

20 minutes, as many rounds as possible.

Saturday 7 April

Strength:

Snatch 3 x 3 rep

W.O.D.

‘Nancy’

• Run 400
• 15 Overhead Squat (42.5/30)

5 rounds for time.

Compare to: 08/10/2011

Thursday 5 April

Strength:

Turkish Get Up 3, 2, 1, 1.

W.O.D.

‘Diane’

• Deadlift (100/70)
• Handstand push up

21, 15, 9 reps, for time.

Compare to: 07/09/2011

Wednesday 4 April

W.O.D.

‘Cindy’

• 5 Pull up
• 10 Push up
• 15 Squat

20 Minutes, as many rounds as possible.

Compare to: 10/10/2011

Tuesday 3 April

Strength:

Front squat 3 x 3 rep

W.O.D.

‘Grace’

30 Clean and jerk (60/40)

For time.

Compare to: 28/10/2011

Monday 2 April

It’s been 7 weeks since we’ve done a named WoD, so to make up for it, every day this week will be one of the ‘Girls’. It will be a tough week of training for those of you who try to do them all.

Strength:

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

W.O.D.

‘Annie’

• Double under
• Sit up

50, 40, 30, 20, 10 reps.

Compare to: 08/06/2011

HAPPY BIRTHDAY JOHNNY FOR YESTERDAY!!

Saturday 31 March

I’ve heard of a few rather interesting costumes that will be at the ‘C’ party tonight. Come down and celebrate our success in the recent CrossFit Games competition. The team has qualified for Regionals and Sue ranked 1st in the world. Starts at 7.30pm, food is supplied and drinks available at the bar. If you’re unsure where ‘The Tongue & Groove’ is, just txt or call me.

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 30 March

John F is the second member this week to get their first muscle up, he backed it up with 3 or 4 more. Ray got one with ease earlier in the week and must have done more than 10 since.

Strength:

Clean 3 x 3 rep

W.O.D.

• 20 Pull up
• 30m Overhead plate lunge (20/15)

4 rounds

Thursday 29 March

Burpee mile anyone?? Cieran has organised a Burpee Mile event at Mission Bay this Sunday morning at 10am. If you’re interested in participating, or wish to go support those that are, see more details Here

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

• 12 Push up
• 12 Box jump

8 rounds
HAPPY BIRTHDAY CRAIG S!!

Wednesday 28 March

A huge congratulations to Sue!!  For the second year running she has qualified first in the world in the over 60′s division of the CrossFit Open Games!! See the video above of her doing workout 12.5. (watch out for the cameo appearance from Bellz, who though she was out of frame. bahaha!!)

Two other Masters athletes from NZ have qualified for The Games in LA; Debbie Downing from CF Auckland and Peter Ryder from CF Dunedin.

Congratulations to CrossFit Birkenhead’s team!! Big, big efforts from all. Many multiple attempts at the workouts each week, aiming for any and every extra rep possible….and it’s all been worth it because we have officially qualified for the CrossFit Regionals Competition. The event is on 18-20th May in Wollongong, south of Sydney. We have a few supporters coming along, if anyone is interested in coming, let me know, it is an awesome weekend!!

To celebrate our success and all the hard work we are having a ‘games after party’ this Saturday from 7.30pm at The Tongue and Groove. The girls have insisted it’s a dress up party, costumes relating to anything starting with ‘C’.  All members welcome, more info on the whiteboard.

Gymnastics:

• Planche progressions
• Front levers
• Ring holds
• Muscle up progressions

W.O.D.

• 7 Power clean (42.5/30)
• 5 Squat snatch
• 7 Push press

10 minutes, as many rounds as possible.