CrossFit Birkenhead

Monday 31 Anniversary Day

Team W.O.D.

In teams of 3;

Run 400m (with med balls)

100 Burpee

5000kg of Deadlift (set up 2 bars per team with any weight)

100 pull up

After each exercise run 400m with 1 yellow and 1 black med ball per team .

(1 person at a time doing exercises)

Saturday 29 January

Check out the view from the doorway at CrossFit yesterday morning. Worth getting up for!!

Strength:

Push press 4 x 3 rep

W.O.D.

21 Kettlebell swing (24/16)

15 Thruster (40/25)

9 Toe to bar

5 rounds.

Friday 28 January

Sorry about the blurry photo.  That’s Sue about to get a successful 7.5kg weighted pull up, increasing her PB another 2.5kg.  She has been training here for almost a year now and almost every week she has improved at something.  She is entering the CrossFit games this year in the over 60′s division and if this rate of improvement keeps up, they may make her enter the over 50′s next year

Strength:

Deadlift 5 x 5 rep

W.O.D.

25 Box jump

25 Press up

2 rounds

25 Overhead plate lunge (10/5)

50 Double under

2 rounds

HAPPY BIRTHDAY TERESA!!

Thursday 27 January

More sectionals info has been released.  Details of the first workout will be released on Tuesday 15 March and it must be completed and submitted by the next Monday.  This format will continue for 6 weeks. Not sure yet if we will do the workouts here, or whether another Affiliate will be nominated that we all have to go to. Either way there’s going to be lots of fun and excitement!! If you are interested in competing please let me know.

Check more info Here;

Strength:

Weighted pull up 3 x 3 rep

W.O.D.

‘Grace’

30 Clean and jerk (60/35)

for time.

Compare to:13/10/2010

HAPPY BIRTHDAY Mark G & ME!! haha!!

Wednesday 26 January

Max.  consecutive muscle up (if you don’t have a muscle up, go through muscle up progressions)

W.O.D.

‘Nancy’

Run 400

15 Overhead Squat (42.5/25)

5 rounds for time.

Compare to:04/10/2010

Tuesday 25 January

Great to see the girls inspiring each other to get lower and go heavier for Back Squats yesterday.

Strength:

Shoulder press 4 x 5 rep

W.O.D.

2 Minutes Push Press (40/25)

1 Minute rest

2 Minutes Pull ups

1 Minute rest

1 Minute Kettlebell swing (24/16)

2 rounds.

Score = Total reps completed.

Monday 24 January

The boys lined up for ‘Fury’s’ last WoD.

Strength:

Back Squat 4 x 5 rep

W.O.D.

8 Burpee

8 Sumo Deadlift High Pull (40/25)

8 minutes, as many rounds as possible.

Saturday 22 January

Bryan ‘Fury’, his partner Nat and son Jordan are off tomorrow to start on their long term plan of residing in Australia . He will definitely be missed at CrossFit Birkenhead. He has been here helping me out since our open day way back in December 2009, then pushing me through workouts preparing for Regionals last year. After that we organised the Fight Gone Bad charity event together and our first birthday games as well, which certainly wouldn’t have run so smoothly with out him.  He has stepped in to take classes whenever required and every time the members have praised his coaching.  He is definitely going to continue CrossFitting in Australia and whichever Affiliate is fortunate enough to have him to train with them will surely benefit from his presence!!!

Wishing you all the best in Aussie Bryan, hoping to have you back guest coaching and carving up WoD’s one day soon.

The final WoD from ‘Furys’ departure week;

Spealler Vs Khalipa

Clean & Jerk (70/40)

1 to 10 reps

With 1 round of;

5 Pull up

10 Push up

15 Squat

after each round.

Workout courtesy of CrossFit Santa Clara.

Bryan and a few others will be throwing this down at 10.30 this morning, all welcome to come down and push him through it!!!

Friday 21 January

Why did Bryan ask me to put this video up???

Strength:

Turkish Get Up 3 x 5 rep

W.O.D.

Thrusters (50/35)

Box Jumps

21, 15, 9.

Thursday 20 January

Evening classes are starting to get busy again and with a fair few new members joining us this month (most being friends of current members which is fantastic ) we may get short on room/equipment soon. Those of you who have thought about trying morning classes might want to give it a go soon?

Strength:

Deadlift 5, 5, 3, 3, 1, 1.

W.O.D.

Run 400

15 Power Cleans (60/35)

12 Shins to Bar

3 rounds.

Wednesday 19 January

Richie got a strong 80kg Snatch last night, almost 10kg over bodyweight, awesome!! He used to tell me I was his inspiration/measure for strength, but these days I’m almost out of exercises to do that, haha!!

Gymnastics:

Ring holds

Handstands

L sits

W.O.D.

25 Push Press (40/25)

30 Double Unders

25 Sumo Deadlift High Pull

30 Double Unders

25 Ground-to-Overhead

30 Double Unders

25 Ground-to-Overhead

30 Double Unders

25 Sumo Deadlift High Pull

30 Double Unders

25 Push Press

Tuesday 18 January

Nice picture of Paul S in the CrossFit recovery position, first WoD back following food poisoning last week, did well to finish that one!!!

Power:

Snatch 4 x 3

W.O.D.

Front Squat (60/35)

Kettlebell Swing (24/16)

10, 8, 6, 4, 2, 4, 6, 8, 10 reps.

Monday 17 January

Good times were had at Bryan’s leaving drinks on Saturday night, thanks to all those who attended.  Bryan has the honor of programming the WoD’s for the week again. He’s been writing most of them since Christmas and with him going away this week there could be some nasty ones?!?!

Max Reps – Double Unders (3 attempts)

W.O.D.

Snatch Grip Deadlifts (50/35)

Pull Ups

Burpees

30, 20, 10 reps

Saturday 15 January

Practice 10 minutes:

Things you suck at….not long enough for some of us, damn those Handstand push ups!!!

‘Michael’

Run 800m
50 GHD back extension
50 Situp

3 Rounds for time

Compare to: 06/10/2010

Friday 14 January

Those squat cleans looked like so much fun yesterday!!

Strength:

Split/Squat Jerk 3 x 3 rep

W.O.D.

1 Turkish get up (20/12)

2 Overhead squat

3 Snatch

4 Overhead lunge

5 Single arm swing

5 Rounds each arm.

Thursday 13 January

There’s a bit of history on CrossFit.com where people send photos of themselves doing handstands in interesting places or overhead squatting various objects etc.  I have asked a few members to send me a photo to post here but none had remembered….Yesterday I received an email from Daymen who trained with us for a few months last year, then left for overseas paramedic work/world touring.  He had promised to send a handstand photo from somewhere interesting and it seems he has been around…That is an amazing collection, can anyone recognise all the locations??

Gymnastics:

L sit

Handstands

Ring holds

W.O.D.

‘Elizabeth’

Squat clean (60/35)

Ring dip

21, 15, 9 reps for time.

Compare to:07/10/2010

Wednesday 12 January

The Mystery man pictured who seems to have no face is Paul J.  He has come a long way since starting here 6 months ago, carrying a few long term injuries which, through persistent effort from him, we have successfully conquered.  He started out on the largest pull up band and could only manage about 5 reps before failing.  Now that he can do weighted pull ups with 20kg strapped to him I think thats cause for celebration!!! He got on the leaderboard for max front squat a couple of weeks ago too.  Watch out, this man may beat you at the next WoD!!!

Strength:

Overhead squat 4 x 3 rep

W.O.D.

Pull up

Push press (40/25)

sit up

10 to 1 reps.

HAPPY BIRTHDAY DAYNE W!!

Tuesday 11 January

Have you noticed the recipe widget on the left hand side of the screen?

It will have a daily photo of a Paleo recipe, if you click on the picture it will take you to a website showing the recipe plus past recipies (over 200 now!!) hmmm think I’ll try Salmon Ginger Stir Fry tonight…

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

12 Kettlebell swing (24/16)

7 Burpee box jump

7 rounds.

Monday 10 January

Normal class schedule resumes from today.  These Birkenhead people know how to have a holiday, so many I know of still away this week!!

Went Camping with Jahna, Bryan and his family this weekend at Matarangi beach. Bumped into Brett and Michelle Norris who attend the morning classes and they happened to have a Kettlebell with them. (like any good CrossFitter would) So it seemed appropriate to meet at the beach the next morning, with a few unsuspecting neighbors, to throw down a CrossFit team WoD; KB swings, burpees, farmers carries, wheelbarrows, sprints and lunges. Then a swim in the ocean to cool down, nice!!!

Strength:

Clean 3 x 3

W.O.D.

Run 400

21 Deadlift (100/70)

9 Toe to bar

Run 400

15 Deadlift

15 Toe to bar

Run 400

9 Deadlift

21 Toe to bar

Run 400

HAPPY BIRTHDAY FOR SATURDAY PAUL M!!!

Saturday 8 January

Strength:

Shoulder press 4 x 3 rep

W.O.D.

Pull up

Front squat (60/35)

Press up

10 to 1 reps.

Friday 7 January

Strength:

Back squat 3 x 3 rep

W.O.D.

9 Sumo DL high pull (40/25)
15 Knee to elbow
21 Double under
5 rounds.

Thursday 6 January

Gymnastics:

Ring holds

Band front levers

Handstands

W.O.D.

‘Jack’

10 Push press (52.5/35)

10 Kettlebell swing (24/16)

10 Box jump

20 minutes, as many rounds as possible.