CrossFit Birkenhead

Saturday 27 February

 Strength:

weighted pull up 4 x 3 reps

W.O.D.

Cards

The class was split into groups of 3 and 4.  The task: Get through a deck of cards, suit denotes exercise, number on card = reps, except for Hearts, 400m run for each one.

The exercises were;

Clean & Jerk (20/15kg)
Wall ball

Kettlebell swing

Run 400

Friday 26 February (p.m.)



W.O.D.

CrossFit Total

Back Squat

Shoulder press

Deadlift

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

Compare to 29/01/2010

Friday 26 February (a.m.)

 Strength:

Overhead squat 3 x 5 reps

W.O.D.

Fight Gone Bad

Wall ball

S.D.L.H.P (35/25)

Box Jump

Push press (35/25)

Rower (calories)

3 rounds.

A round is 1 minute at each station with a continuously running clock.  1 minute rest between rounds.

Count reps (calories for rower) and the total is your score.

Thursday 25 February

 Gymnastics practice:

Handstand balance

Ring holds

W.O.D.

‘Nancy’

Run 400m

15 Overhead squat (42.5/30)

5 rounds for time.

Wednesday 24 February

 Technique/Gymnastics:

Clean & Jerk technique with broomstick

Ring holds & Handstand balance

W.O.D.

‘Grace’

30 Clean and Jerk (60/45)

for time.

Tuesday 23 February

 Strength:

Deadlift 5 x 3 reps

W.O.D.

Run 400m

25 Kettlebell swing (24/16)

50 Double under

30m Overhead plate lunge (25/15)

50 Double under

25 Kettlebell swing

Run 400m

For time.

Monday 22 February

 Strength:

Shoulder press 3 x 3 reps

W.O.D.

‘Angie’

100 Pull up

100 Push up

100 Sit up

100 Squat

for time.

Compare to 30/11/09

Well done Ness, 14th place at the CrossFit Sectionals held at CFNZ in Panmure on the weekend.  A huge effort considering she has only been doing CrossFit for 3 months.  See the results Here

Saturday 20 February



W.O.D.

Team Chipper

Run 155k for time!

The team at the Great Lake Relay in Taupo started running at 2am today and between them they covered 155k around Lake Taupo in 14 hours.  Everyone had a great time and I’m sure most will be back next year.

2010 New Zealand/Victoria Sectional CrossFit Qualifiers 20-21 Feb

 Myself and Ness Lawgun entered the CrossFit sectional qualifier at CrossFit NZ in Panmure.  Ness finished 14th in womens, I finished 11th. Both of us qualified for the regional competition in Sydney on 8th-9th May 2010.

Details of the sectional event can be found Here

Photo’s from the event can be found Here

Friday 19 February

 Strength:

Weighted Pull up 5 x 3 reps

W.O.D.

10 Wall ball

15 Kettlebell swings (28/20)

7 rounds for time.

Thursday 18 February

 Strength:

Deadlift 3 x 5 reps

W.O.D.

5 Handstand push up

10 Toes to bar

15 Squat

20 min as many rounds as possible.

Wednesday 17 February

 Strength:

Back Squat 5 x 5 reps

W.O.D.

‘Annie’

Double under skips

Sit ups

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

Tuesday 16 February

 Strength/Balance:

Ring holds

Handstand balance

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

For time.

Monday 15 February

 Power:

Clean 4 x 5 rep

W.O.D.

8 Kettlebell swings (32/24)

15 Press up

7 rounds for time.

Saturday 13 February

Strength:
Push press 3 x 5 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 19/12/09

Friday 12 February

Strength:

Front Squat 5 x 5 rep

W.O.D.

Wall ball

Sit up

21, 18, 15, 12, 9, 6, 3 reps for time.

Thursday 11 February

Sport:

Sprint 400m, rest 3 minutes.  repeat.

Gymnastic ring practice (5 minutes)

W.O.D.

Burpee box jump

Ring dip

Kettlebell swing (24/16)

21, 15, 9 reps, for time.

Wednesday 10 February

W.O.D.

D.T.

12 Deadlift (70/45)

9 Power clean

6 Push jerk

5 rounds for time.

Use the same weight for all 3 lifts.

Tuesday 9 February

Strength:

Weighted pullup 3 x 5 rep

W.O.D.

Run 400m

50 Squat

30 Back extension

4 rounds for time.

Monday 8 February

Strength:

Deadlift 4 x 5 rep

W.O.D.

21 BB Thrusters (40/30)

25 Double unders

4 rounds for time.

Friday 5 February

Strength:

Overhead Squat 3 x 5 rep

W.O.D.

30m Inchworm

30 Knee to elbow pull up

30m Lunges

30 Deadlift (80/60)

2 rounds.

Thursday 4 February

Practice: Gymnastics

Muscle up progressions

Handstand balance

Ring holds

W.O.D.

‘Fran’

Barbell thruster (42.5/30)

Pull up

21, 15, 9 reps for time.