CrossFit Birkenhead

New Years Eve

Strength:

Shoulder press 1, 1, 1, 1, 1

Push press 3, 3, 3, 3, 3

Jerk 5, 5, 5, 5, 5

W.O.D.

Power clean (60/35)

Burpee

10 to 1 reps

Thursday 30 December

Gymnastics:

Ring holds

Handstands

L sits

W.O.D.

Deadlift (100/70)

Pull up

21, 15, 9 reps

Double under

42, 30, 18 reps after each round.

Wednesday 29 December

This week you will all be graced with coach Bryan Fury’s presence and workout selection.  I expect everyone had a fantastic Christmas and will be looking forward to a great New Year!!

Strength:

Weighted pull up 3 x 3 rep (if you ate too much  you may be bringing your own weight belt;)

W.O.D.

Kettlebell swing (32/24)

Thruster (40/25)

30, 20, 10 reps

Xmas Eve

W.O.D.

‘300′

25 Pull up

50 Deadlift (60/35)

50 Press up

50 Box jump

50 Floor wiper(60/35)

50  KB clean & press (16/12) (25 each arm)

25 Pull up

Compare to:02/10/2010

This workout is courtesy of Gym Jones and was made famous by the Spartan movie ‘300′.  The actors and stunt men were trained intensely for 4 months to create the look required for the movie.  The 300 workout was apparently undertaken by invitation only, by those deemed ready and a lot of hype worldwide was built up as a result of media coverage. Is it really that bad?

Thursday 23 December

Mark G held this front lever for over 10 seconds.

Back by popular demand….

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:06/11/2010

HAPPY BIRTHDAY LEIGHTON!!

Wednesday 22 December

Gymnastics:

Ring holds

Handstands

Band front levers

W.O.D.

Run 400

12 Power snatch (40/25)

21 Kettlebell swing (24/16)

3 rounds.

Tuesday 21 December

Strength:

Push press 4 x 3 rep

W.O.D.

Front squat (60/35)

Pull up

Push up

10 to 1 reps.

Monday 20 December

Strength:

Turkish get up 3, 2, 1, 1 rep.

W.O.D.

15 Deadlift (80/55)

15 Toe to bar

20 Double under

5 rounds.

HAPPY BIRTHDAY TOBIN!!

Saturday 18 December

Strength:

Back squat 4 x 3 rep

W.O.D.

5 Handstand push up

10 Overhead squat (40/25)

10 Ring dip

5 Rounds.

Friday 17 December

Gymnastics:

Handstand balance

Ring holds

L sit

W.O.D.

Pull up

Burpee

Kettlebell swing (24/16)

21, 15, 9 reps for time.

Thursday 16 December

Strength:

Clean 6 minutes @ 1 rep every 20 sec.

W.O.D.

Hang power clean (60/35)

Box jump

10 to 1 reps.

Wednesday 15 December

Strength:

Shoulder press 4 x 3 rep

W.O.D.

Run 400

12 Push press (40/25)

12 Sumo deadlift high pull

4 Rounds, for time.

HAPPY BIRTHDAY TANIA!!

Tuesday 14 December

Woo hoo Johnny!!! Congratulations on your first muscle up last night!!! (and look, no cheeky comments from me either

Strength:

Deadlift 5 x 3 rep

W.O.D.

20 Double unders

10 Sit up

15 Press up

5 rounds, for time.

Monday 13 December

Aaron D had a fight with a car (while on a pedestrian crossing!!) a few weeks ago.  He’s back at CrossFit, joining in the WoD’s (with a few modifications)

W.O.D.

‘Fran’

Thruster (42.5/30)

Pull up

21, 15, 9 reps, for time.

Compare to:30/08/2010

Saturday 11 December

Its Richies birthday today, he has prepared todays WoD for you all to enjoy.  Also this week he demonstrated that he can beat the gym’s horizontal jump record, so we’ll do that today too

Testing:

Max. horizontal jump

Compare to:17/05/2010

W.O.D.

‘Because Richie Can’

7 Burpee pull ups

9 Power snatch (50/35)

11 Russian kettlebell swing (32/24)

(3 rounds) then

10 Squat clean (50/35)

2 rounds, for time

HAPPY BIRTHDAY RICHIE & TROY!!

Friday 10 December

Cieran is getting stronger, 90kg front squat.

Gymnastics:

Muscle up progressions

Handstand balance

Ring holds

W.O.D.

‘Diane’

Deadlift (100/70)

Handstand push up

21, 15, 9 reps, for time.

Compare to:22/09/2010

Thursday 9 December

Strength:

Front squat 4 x 3 rep

W.O.D.

‘Jackie’

Row 1000

50 Thruster (20/15)

30 Pull up

For time.

Compare to:26/08/2010

Wednesday 8 December

When you’re overhead squatting almost 1.5 x bodyweight, small imperfections in technique can make a huge difference. Determination and persistence almost came through…  Richie had about 6 attempts at a 95kg overhead squat, each one getting closer as we refined technique.   If we had more time, attempt number 7 would have done it!!

Strength:

Jerk 3, 3, 1, 1 rep

W.O.D.

Run 400

10 Power snatch (50/30)

15 Ring press up

3 rounds, for time.

Tuesday 7 December

This photo shows Scott about to throw a big swinging right arm.  It could have been one of the trademark 360 degree spinning ones .  Scott had his first official boxing fight on Saturday night and has announced his retirement undefeated!! Bryan Fury has been coaching him and 11 other players of the Dandylions rugby team here at CrossFit twice a week for the last 8 weeks, preparing for their boxing event against the Takapuna Turtles. I think the final tally was 7-4 to the Dandylions with 1 draw.

Strength:

Weighted pull up 3 x 3 rep

W.O.D.

50 Double unders
40 Box jump
30 Push press (40/25)
20 Squat Clean (40/25)
10 Burpee

2 rounds, for time.

Compare to:04/08/2010

Monday 6 December

Dayne competed in CrossFit Auckland’s games day on Saturday, pictured here swinging a kettlebell that’s over 50% of his bodyweight!!  Great work from Dayne, only a few months of CrossFit experience and he competed well in the Rx division.

Strength:

Overhead squat 3 x 3

W.O.D.

Run 800

Kettlebell swing(24/16)

Toe to bar

21, 15, 9

Run 800

HAPPY BIRTHDAY ANTHONY!!

Saturday 4 December

CrossFit Auckland’s games day is on today from 9.30 till maybe 3 or 4pm, if you’re in the neighborhood come check it out.

Gymnastics:

Handstands

L sit

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:28/09/2010

Friday 3 December

Power:

Snatch 4 x 3 rep

W.O.D.

‘Randy’

75 Power snatch (35/25)

For time.

Compare to:18/08/2010