CrossFit Birkenhead

Thursday 30 September

Rob W has been with us for about a month now, couldn’t deadlift 70kg very well when he started.  Look at him now, cleaning 70kg with ease.  Another CrossFit firebreather coming soon

Power:

Split jerk 5 x 3 rep

W.O.D.

15 Sumo deadlift high pull (40/25)

10 press up

30 Double under

4 rounds, for time.

Wednesday 29 September

Gymnastics:

Ring holds

Handstands

W.O.D.

Clean 12 minutes @ 3 rep/minute

Tuesday 28 September

 Practice:

For 10 minutes work on a weakness or 2.  Practice, practice…..

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:10/07/2010

Monday 27 September

 Ness, Paul M and Sly were not interested in partnering up for Murph on Saturday….  I was impressed with the dedication to full range of motion on every rep from all 3 of you, for most of us those press ups are a B#$%*. Great work guys.

Strength:

Overhead squat 3 x 3 rep

W.O.D.

21 Kettlebell swing (24/16)

15 Burpee

9 Sit up

30m Overhead plate lunge (20/15)

4 rounds, for time.

Compare to:20/5/2010

HAPPY BIRTHDAY BIGGIE!! (SUNDAY)

Saturday 25 September

 CrossFit total last night produced 2 more 420 totals, Marty and Moa. Amanda was also successful, reaching her goal of a 200kg total Woohoo!!

Power Testing;

Max. horizontal jump

W.O.D.

‘Murph’

Run 1.6k

100 Pull up

200 Push up

300 Squat

Run 1.6k

Partition the pull ups, push ups and Squats as required.

‘Partnering up’ is an option for this workout.

Compare to:27/03/2010

Friday 24 September

A.M Classes

Power:

Clean 4 x 3 rep

W.O.D.

10 Power clean (50/30)

20 Push press

30 Box jump

3 rounds, for time.

((5.45p.m))

CrossFit Total

Back Squat

Shoulder press

Deadlift

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

Compare to: 27/08/2010

Thursday 23 September

 Strength:

Weighted pull up 4 x 3 rep

W.O.D.

Toe to bar

Press up

Overhead squat (40/25)

10 to 1, for time.

HAPPY BIRTHDAY PRENTICE!!

Wednesday 22 September

 Moa, Jason and Fury.  Photo crasher again…..?

Photographer Kevan Ng took many photos during the Fight Gone Bad event, to view these go to; www.kevanngphotography.co.nz

Gymnastics:

Muscle up progressions

Ring holds

W.O.D.

‘Diane’

Deadlift (100/70)

Handstand push up

21, 15, 9 reps, for time.

Compare to:11/06/2010

Tuesday 21 September

 Sophie, Jo and Teresa all smiles after the WoD at Fight Gone Bad, and spot the sneaky photo crasher

Strength:

Bench press 4 x 5 rep

W.O.D.

5 Pull up

10 Kettlebell swing (24/16)

20 Double under

12 Minutes, as many rounds as possible.

Monday 20 September

 A big Thank you to everyone who participated in Fight Gone Bad on Saturday.  It was great to see so many people supporting the Starship Foundation, and supporting each other on the day.  I think the atmosphere was amazing!!

Thank you also to Viva Dental, Hinemoa Street Cafe and Orewa Massage Worx for kindly donating prizes for the event.

There were many photos taken on the day, should have these on the events page in the next couple of days.

8 competitors sponsorship amounts completed so far and total raised is over $2000!!

Strength:

Thruster 4 x 5 rep

W.O.D.

12 Front squat (60/35)

6  Burpee

7 rounds, for time.

HAPPY BIRTHDAY CAELUM!!

Saturday 18 September

 Today we are working out to raise money for Starship Hospital. We have 50 people entered, its going to be lots of fun!! Make sure you are all down here by 9am for briefing, first heat starts at 9.30

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:14/06/2010

Official results from the day are below;

Friday 17 September

 Strength:

Weighted pull up 4 x 3 rep

W.O.D.

8 Chest to bar pull up

8 Power clean (60/35)

25 Double under

5 rounds, for time.

Thursday 16 September

 A big thanks to the students at Marist learning centre for their huge efforts. They all did the Fight Gone Bad workout yesterday, only 9 students earning 4 cents per rep and they managed to raise $100 for Starship!! Thanks to the Marist Board for sponsorship.

Strength:

Overhead Squat 4 x 3 rep

W.O.D.

Kettlebell swing (24/16)

Box jump

Overhead squat (40/25)

10 to 1 reps, for time.

Wednesday 15 September

 Paul M finishing rep 5 of set 5 on push press last night. His technique is constantly improving, maintained neutral spine throughout the set.  I’m noticing some pretty good strength gains/time improvements too.  Watch out Cieran, your dad might catch up!!

Gymnastics:

Ring L sits

Band front lever

Handstand balance

W.O.D.

Run 400

2 Turkish get up each arm (24/16)

12 Burpee

4 Rounds, for time.

Tuesday 14 September

 It was good to see so many of the girls doing the workout as prescribed (Rx) yesterday.  Tracy’s first workout Rx’d woohoo!!

Power:

Push press 5 x 5 rep

W.O.D.

21, 18, 15, 12, 9, 6 reps of:
Pullup
Situp
with 30 metres of lunges at the start of each round.

Compare to:26/03/2010

Monday 13 September

 Power:

Clean 4 x 3 rep

Increase weight for each set

W.O.D.

5 Thruster (40/25)

7 Hang power clean

15 Deadlift

12 Minutes, as many rounds as possible.

Saturday 11 September

 Gymnastics:

Ring holds

Muscle up progressions

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 for each card.

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

Friday 10 September

 Strength:

Back squat 5 x 3 rep

W.O.D.

30 Box jump

10 Handstand push up

4 rounds, for time.

Thursday 9 September

A fine example of getting under the bar fast, in super slow motion.  You will notice he does not pull the bar up past his hips but pulls himself under it.  I hope watching this video helps more of you to do the same.

Power:

Snatch 4 x 3 rep

W.O.D.

20 Power snatch (40/25)

20 Toe to bar

2 rounds

30 Double under

30 Sit up

2 rounds

You may start with either of the pairs.

Wednesday 8 September

 Strength:

Shoulder press 4 x 3 rep

W.O.D.

Run 800

25 Sumo deadlift high pull (40/25)

Run 400

25 Sumo deadlift high pull

Run 800

For time.

Tuesday 7 September

 Congratulations to Marty!! at last the 200kg deadlift has been conquered!! Whats next? still gotta get Moa…..

W.O.D.

‘Cindy’

5 Pull up

10 Push up

15 Squat

20 Minutes, as many rounds as possible.

Compare to:28/06/2010

Monday 6 September

Strength:

Deadlift 5, 5, 3, 3, 1, 1 reps

W.O.D.

Kettlebell swing (24/16)

Overhead squat (40/25)

21, 15, 9 reps, for time.