CrossFit Birkenhead

Tuesday 30 November

Some good improvements in scores for FGB yesterday.  Ness’s was impressive, over 50 reps!! The box jump height for mens Rx was 5cm lower than last time we did it. I couldn’t put an exact number on it but definitely would have allowed a few extra reps per round…

Strength:

Back Squat 5 x 3 rep
W.O.D.
Run 400
10 Burpee
10 Knee to elbow
3 rounds, for time.

Monday 29 November

Last time we did this some people were rather nervous….

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:18/09/2010

Saturday 27 November

Congratulations Johnny!! reached his goal of 400kg CrossFit Total. Trademark puffy cheeks too

Gymnastics:

Ring holds

L sits

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;

Kettlebell swing (16/12)

B/B Thruster

Burpee

Run 400

HAPPY BIRTHDAY KEV.K!!

Friday 26 November

A.M. classes

Strength:

Clean 3 x 3 rep

W.O.D.

10 Handstand push up

15 Power Clean (60/35)

20 Double under

4 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:29/10/2010

Thursday 25 November

Strength:

Front squat 3 x 3 rep

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

Compare to:14/07/2010

Wednesday 24 November

Last day to enter CrossFit Auckland’s Games is tomorrow!! Get onto their registration page HERE

W.O.D.

Deadlift (100/70)

Press up

21, 15, 9 reps plus run 800 after each round.

Tuesday 23 November

Busy class last night….everyone likes Tabata?

Strength:

Push press 5 x 3

W.O.D.

Kettlebell swing (32/24)

Box jump

10 to 1 reps

My little girl is turning 8 today. Last week she taught herself Butterfly pull ups, I think that’s awesome!! will try to get a video to post tomorrow.

HAPPY BIRTHDAY JAHNA!!

Monday 22 November

Dane and Raygjon from high school classes competed in the Birthday games last Saturday in their own division.  These boys are getting strong, next year it might be mens Rx…

Strength:

Overhead squat 3 x 3 rep

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

Compare to:16/08/2010

Saturday 20 November

Kata is still quite new to CrossFit but she is making a fair few appearances on the leaderboard, this Deadlift at 110kg has got her in 3rd.

Power:

Snatch 3 x 3

W.O.D.

Push press (50/35)

Front squat

10 to 1.

Friday 19 November

CrossFit Auckland are having their second annual games day on Saturday 4th December, go to www.crossfitauckland.com to enter online.

Strength:

Deadlift 5, 5, 3, 3, 1, 1 rep

W.O.D.

Run 400

10 Kettlebell swing(24/16)

10 L pull up

3 rounds, for time.

HAPPY BIRTHDAY SONNY!!

Thursday 18 November

The womens final on Saturday really tested some of the girls, but like is the case for most CrossFitters, sheer determination got them through it.

Gymnastics:

Ring holds

L sits

W.O.D.

30 Press up

30 Double under

30 Metres of lunges

3 rounds.

HAPPY BIRTHDAY MIKE S!!

Wednesday 17 November

Cieran and Josh still feeling the legs from the Front Squat/Pullup couplet on Saturday…

Strength:

Weighted pull up 4 x 3 rep

Practice handstand balance between sets

W.O.D.

10 Power clean (60/40)

10 Toe to bar

7 rounds, for time.

Tuesday 16 November

We were so lucky with the weather on Saturday, all the spectators got to relax in the warm sun while the competitors ran a couple of laps of Onepoto Domain.  I was so tempted to transport the gear down to the park for Event 4….

CrossFit Auckland are holding their 2nd Annual Auckland CrossFit Games on the 4th December, click here to enter www.CrossFitAuckland.com

Strength:

Shoulder press 5 x 3 rep

W.O.D.

Run 400

12 Overhead squat

10 Ring dip

4 Rounds, for time.

Monday 15 November

Congratulations to the CrossFit Birkenhead crew that competed in our games day on Saturday!! Also to competitors from CrossFit NZ, Kiakaha CrossFit, CrossFit Auckland, newly opened CrossFit Newmarket and even a few ‘garage’ CrossFitters who competed.  The atmosphere was truly amazing, at times the cheering from spectators was so loud it must have been heard from across town!! Overall the whole day was far better than I was expecting, all the great volunteers were fantastic and every competitor should be proud of their effort, such a high standard of athleticism all round.

Results of womens division; Tamaryn a convincing 1st with 7 points, Bernie 2nd 20 points, Pip 3rd 24 points.

Only 2 points between first and 3rd for mens division, we almost had to do an extra decider WoD…Filthy Fifty, Murph, 100 burpee box jumps for time??

Mens division; Darren 1st with 17 points, Byron 2nd 18 points, Jamie 3rd 19 points.

Strength:

Back Squat 5 x 3 rep

W.O.D.

7 Pull up

7 Box jump

10 rounds, for time.

HAPPY BIRTHDAY NICOLA AND CHANEL!!

HAPPY BIRTHDAY FOR YESTERDAY MICHELLE N!!

First Birthday Games Sat 13 November

PARKING: Please park in the bottom carpark (not on gravel next door)

8.00 to 8.15 Registration

8.30 to 8.45 Briefing

9.00 First heat starts

Event 1:

8 Shoulder to overhead (40/25)

8 Kettlebell swing (24/16)

8 Burpee

8 minute AMRAP

Event 2:

Maximum consecutive double unders.

Immediately following Event 1, you have 3 minutes to attempt maximum consecutive double unders.  You may attempt as many times as you like within the 3 minutes.

Event 3:

Run 3k

Location: Onepoto Domain

Event 4:

Clean and Jerk up to 15 reps

You will preform consecutive reps up to a maximum of 15.  Choose your weight, each successful lift will go towards your total weight lifted. The bar must not rest on the floor (must touch and go each rep) Hands must stay in contact with bar throughout.  Eg; you use 70kg and drop a clean after completing 10 reps, score =700kg.

Event 5 (final)

Pull up 10 to 1

Front Squat (60/40) 1 to 10

Bar must be cleaned to full extension before starting front squats.

Friday 12 November

Last Saturday we presented the cheque to the Starship Foundation.  Our grand total was $5,261.09!! Sarah Frayne from Starship gave us a tour of the Hospital, showing us what the money goes towards.  They have built a large indoor playground with donation money and are currently renovating the top floors of the hospital to make them brighter and more child friendly.  Well done everyone, I think what we achieved is amazing!!

Strength:

Weighted pull up 5 x 3 rep

W.O.D.

Thruster (40/25)

Burpee

21, 15, 9 reps.

Thursday 11 November

This was CrossFit Birkenhead just over a year ago….

Strength:

Deadlift 5 x 3 rep

W.O.D.

10 Sumo deadlift high pull (40/25)

10 Box jump

20 Double under

10 minutes, as many rounds as possible.

Wednesday 10 November

Gymnastics:

Ring holds

Parallettes

Handstands

W.O.D.

‘Helen’

Run 400m

21 Kettlebell swing (24/16)

12 Pull up

3 rounds, for time.

Compare to:24/08/2010

Tuesday 9 November

Strength:

Overhead squat 3 x 3 rep

W.O.D.

‘Nasty Girls’

50 squat

7 Muscle up

10 Hang power clean(60/40)

3 rounds, for time.

Compare to:08/07/2010

Monday 8 November

Today is the last day to enter the Birthday Games, click on the banner at top of page to enter, don’t miss out!!

Strength:

Jerk 3 x 3 rep

W.O.D.

Run 800

10 Toe to bar

10 Snatch (50/35)

10 Toe to bar

10 Snatch

10 Toe to bar

Run 800

HAPPY BIRTHDAY ROBBIE!!

Saturday 6 November

W.O.D.

‘The Filthy Fifty’
Box Jump
Jumping pullup
Kettlebell swing (16/12)
Walking lunges
Knee to elbow
Push press (20/15)
GHD back extension
Wall ball
Burpee
Double under Skip
Complete 50 reps of each before moving onto the next.

Compare to:26/07/2010

Friday 5 November

Raygjon hit chest to bar for every rep yesterday, nice.  He started in the High School classes 6 months ago and back then couldn’t even do a pull up….

Entries close Monday 8th for Birthday Games. Get your entry in or you’ll miss out on all the fun!!

Strength:

Front squat 4 x 3 rep

W.O.D.

Power clean (50/30)

Push press

10 to 1 reps