CrossFit Birkenhead

Wednesday 30 June

 Strength:

Weighted pull up 4 x 3 rep

W.O.D.

Box jump

Toe to bar

Kettlebell swing (24/16)

10 to 1 reps, for time.

Josh got a successful 100kg Push press last night which is getting impressive.  His max shoulder press, push press and push jerk all used to be the same weight until he learnt to use more than his arms…..

Tuesday 29 June

 Power:

Push press 4 x 3 rep

W.O.D.

Run 800

10 Power clean (60/35)

20 Sit up

3 rounds for time.

Tobin just got on the leader board last night with 100kg for Front Squat.  At 6″7 those long levers not advantageous, unlike the max horizontal jump where he holds first place with 267cm.  He only does 2x classes per week but every week he is making noticeable improvements in technique, strength and intensity.  Tania also improved her PB on front squat by 20kg, gone from first equal to a clear first place. (even paused for 2 seconds at the bottom, nice) I sense some big improvements on the leader board at this Friday’s CrossFit Total.

Monday 28 June

 Strength:

Front squat 3 x 3 rep

W.O.D.

‘Cindy’

5 Pull up

10 Push up

15 Squat

20 minutes, as many rounds as possible.

Compare to: 08/04/2010

HAPPY BIRTHDAY TO JO AND AARON FOR YESTERDAY!!

Congratulations to Richie!! He won his MMA fight on Saturday. Congratulation also to his trainer Bryan ‘Fury’.  He prepared him so well for the fight, he went in there full of confidence.  Troy (pictured right) prepared Richie on the day and gave awesome words of wisdom between rounds.  Bryan is very proud, as am I and the rest of the crew from Bryan’s Kick-Fit class, they were all there on the day to support,  good on you guys it definitely helped him on the day.

Saturday 26 June

 Strength:

Shoulder press 5 x 3 rep

W.O.D.

‘Nancy’

Run 400

15 x Overhead Squat (42.5/30)

5 rounds for time.

Compare to: 05/05/2010

Friday 25 June

 Strength:

Weighted pull up 5 x 3

W.O.D.

Snatch

10 Minutes @3 rep/minute.

Thursday 24 June

 Strength:

Back squat 5 x 3 rep

W.O.D.

Run 800

Pull up

Burpee

21, 15, 9

Run 400

Inverted burpee’s haven’t appeared in a WOD here since December last year so yesterday’s question of the day was “what is an inverted burpee??” If you are able to include the kip of the floor like Daymen did it will require a decent amount of flexibility, agility,  co-ordination,  balance, accuracy, power, speed, and strength.  Add multiple reps, then stamina and CV endurance will come in to play.  Hmmm thats 10 factors of fitness covered in one exercise!! I’ve seen a CrossFit.com WOD of 100 Inverted burpee’s for time.  Who’s keen?

Wednesday 23 June

 Power:

Push Press 5 x 3 rep

W.O.D.

4 Inverted burpees

8 Knee to elbow

8 Overhead squat (40/25)

12 minutes, as many rounds as possible.

Tuesday 22 June

 Strength:

Deadlift 3 x 3 rep

W.O.D.

Run 400m

12 Ring dip

15 Kettlebell swing (24/16)

5 rounds for time.

Last night’s Fran had some people go to a level of intensity i’ve not seen them reach before.  Was it the music, having a personal judge/motivator, that person you were chasing or was it just what ‘Fran’ does?  whatever it was, I liked it!! Push to the limit and it will rise.

Monday 21 June

 Gymnastics:

Ring holds

Handstands

W.O.D.

‘Fran’

Thruster (42.5/30)

Pull up

21, 15, 9 reps for time.

Compare to: 01/04/2010

Saturday 19 June

 Strength:

Thruster 5 x 3 rep

W.O.D.

‘Michael’

Run 800

50 GHD back extension

50 Sit up

3 rounds for time.

Compare to: 07/04/2010

Friday 18 June

 Strength:

Weighted pull up 5, 5, 3, 3, 1, 1.

W.O.D.

8 Hang power snatch (40/25)

5 Overhead squat

15 Double under

12 minutes as many rounds as possible.

Thursday 17 June

 Strength:

Shoulder press 5 x 3 rep

W.O.D.

Kettlebell swing (32/24) 10 to 1 reps

Push press (50/35) 1 to 10 reps

(1 round is 10 KB swings, 1 P.Press, 2nd is 9KB, 2PP, 10th round is 1KB, 10 P. Press)

For time.

HAPPY BIRTHDAY LYNDIE!!

Wednesday 16 June

 W.O.D.

‘Badger’

30 Squat clean (40/25)

30 Pull up

Run 800m

3 rounds for time.

Compare to: 27/01/2010

Happy Birthday Heather!!

Tuesday 15 June

 Strength:

Deadlift 5×3 rep

W.O.D.

15 Press up

10 Toe to bar

2 T.G.U. each arm (20/12)

5 rounds for time.

Monday 14 June

 Strength:

Overhead Squat 3 x 3 rep

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 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: 24/03/2010

Congratulations to CFNZ in Panmure for putting on a great event on the weekend, celebrating 2 years since opening with a 3 workout competition.  They were the first affiliate to open over here in NZ, now there’s 8 and almost that number again taking steps towards opening. CrossFit is definitely catching on!!

Well done to Fury, taking first place in the mens final and Becs, first place in womens.

Saturday 12 June

 Strength:

Weighted pull up 5 x 3 rep

W.O.D.

8 Overhead squat (40/30)

8 Ring dip

16 Kettlebell swing (24/16)

15 Minutes, as many rounds as possible

Awesome effort from Johnny, Rx’d ‘Diane’ yesterday.

Friday 11 June

 Gymnastics:

Ring holds

Handstands

W.O.D.

‘Diane’

Deadlift (100/70)

Handstand push up

21, 15, 9 reps for time.

Compare to: 09/03/2010

Happy Birthday Tracy!!

Thursday 10 June

 Strength:

Front Squat 4 x 3 rep

W.O.D.

‘The Fury’

10 Power clean (60/40)

8 Burpee box jump

6 Thruster

4 Muscle up

3 rounds for time.

Fury 11.06 (Rx)

HAPPY BIRTHDAY BRYAN ‘FURY’!!

It’s coach Bryan ‘Furys’ birthday today, he created this wod for everyone to enjoy.

He has helped me out a lot this year, taking over classes whenever I’ve been away on courses and competing.  He has also provided some great competition during our coaches wods while I was preparing for the regional competition in Sydney.  Thanks Bryan!!

His Kick-Fit boxing/MMA classes are gaining popularity, if you haven’t tried them yet check the schedule Here and book yourself in for a trial before its full.

Wednesday 9 June

 Power:

Clean 5 x 3 rep

W.O.D.

‘Helen’

Run 400

21 Kettlebell swing

12 Pull up

3 rounds for time.

Compare to: 28/04/10

Mark is making some big improvements, his pull ups have gone from green band to none and are taking the form of something i’ll start calling a kip soon. Deadlifts have come a long way, out lifting his son-in-law Josh on Monday with 150kg and flawless form.

Tuesday 8 June

 Strength:

Push Jerk 4 x 3 rep

W.O.D.

12 Push press (40/30)

8 Sumo deadlift high pull

20 Double under

5 rounds for time.

Queens Birthday Monday

  There will be no classes in the morning on Monday 7th, all those who usually attend morning classes are welcome at the evening classes.  (5.45 & 6.45pm) Alternatively you may swap to Tuesday morning.

Strength:

Deadlift 5 x 3rep

W.O.D.

‘Tabata something else’

Pullup
Pushup
Situp
Squat

8 sets of each (20sec work, 10sec rest)

Number of reps completed over all eight sets = score for each exercise

Saturday 5 June

 Strength:

Back Squat 3 x 3 rep

W.O.D.

‘Daniel’

50 Pull-up
Run 400m
21 Thrusters (40/30)
Run 800
21 Thrusters (40/30)
Run 400
50 Pull-up

Compare to: 08/03/2010