CrossFit Birkenhead

Monday 28 February

Some people have coffee groups, we’re a bit different here at CrossFit….an informal primal eating group has formed recently, meeting at a local restaurant post WoD and eating awesome amounts of meat and veggies. At $30 for a whole kilo of cooked meat, its hard to resist.

W.O.D.

‘Badger’

30 Squat clean (42.5/25)

30 Pull up

Run 800m

3 rounds for time.

Compare to:19/10/2010

HAPPY BIRHTDAY SUE & CARL FOR YESTERDAY!!

Saturday 26 February

Matt C’s first try at overhead squat today.  50kg for 3 is not a bad effort!!

CrossFit Kiakaha (in Auckland CBD) are hosting a ‘not for profit’ boxing academy fundraiser tomorrow morning. Ness’s Marist Learning Centre students attend the boxing classes and she is really excited about participating in…..Max burpees in 60 minutes!!!  I’ll sponsor her 10 cents for every burpee she completes in the 60 minutes.  Please let me know if you would like to donate. Check CrossFit Kiakaha for more details.

Gymnastics:

Handstands

L sit

Ring holds

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 (24/16)

Thruster (20/15)

Burpee

Run 400

Friday 25 February

Rob W’s butterfly pull up is almost there…

Strength:

Overhead squat 5 x 3 rep

W.O.D.

Power clean (60/35)

Push up

Knee to elbow

21, 15, 9 reps

Thursday 24 February

Strength:

Snatch 4 x 3 rep

W.O.D.

‘Jackie’

Row 1000

50 Thruster (20/15)

30 Pull up

For time.

Compare to:09/12/2010

Wednesday 23 February

Strength:

Weighted pull up 3 x 3 rep

W.O.D.

15 Deadlift (80/55)

10 Ring dip

20 Double under

5 rounds.

Tuesday 22 February

Today’s WoD is from the 2010 Midwestern Sectional competition in the US, fastest time there was 3.53!! Competition season is approaching, check the video of the event for some inspiration!!

Strength:

Push jerk 5, 3, 1, 1, 1

W.O.D.

‘Air Force’

20 Thrusters (42.5/25)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Perform 4 Burpees at the start of each minute before moving onto barbell exercises.

Monday 21 February

Strength:

Front squat 5 x 5 rep

W.O.D.

Pull up

Kettlebell swing (24/16)

Box jump

10 to 1 reps.

HAPPY BIRTHDAY GRAHAM M!!

Saturday 19 Februrary

Great to see the early morning class filling up the pull up bars yesterday morning!!

Strength:

Deadlift 4 x 5 rep

W.O.D.

Run 400

15 Sit up

15 Push press (40/25)

4 rounds.

Friday 18 February

W.O.D.

‘Chelsea’

5 Pull up

10 Push up

15 Squat

1 Round every minute, on the minute, for 30 minutes.

There will be a few scaling options for this workout on the whiteboard.

Compare to: 11/10/2010

Thursday 17 February

Daynes weighted pull up was so so close!! chin to bar, not quite over….not sure whats going on in the background?!?!

Strength:

Clean 4 x 3 rep

W.O.D.

Sumo deadlift high pull (40/25)

Burpee

21, 15, 9 reps

Double under

42, 30, 18 reps after each round.

Wednesday 16 February

Cieran drew a bit of a crowd in his determined effort to finish the HSPU’s one at a time yesterday.

A)Strength:

Turkish get up 3 x 3 rep

B)Static holds:

Ring L sit

Pull up

Squat

(you’ll find out in class)

C)W.O.D.

15 Box jumps

8 Ring row

5 rounds

Tuesday 15 February

On the right we have Raygjon from the High School classes. He is the newest member of the highly acclaimed Muscle Up club!! Woohoo!!!

Strength:

Back squat 5 x 3 rep

W.O.D.

Run 400

21 Kettlebell swing (24/16)

12 Handstand push up

3 rounds.

Monday 14 February

Ness’s son Isaac made CrossFit Lego and brought it in on Saturday.  Apparently Darth Vader doing the 1 arm pull ups is Josh, Haha!!  Got almost every exercise covered; Pull ups, O lifts, Box Jumps, Wall Balls, Handstands, Pistol Squats, Rope Climbs, TGU, P Bars and Tyre flips!!  Looks like a nasty WoD, be weary visiting CrossFit Lego…

Strength:

Shoulder press 4 x 3 rep

W.O.D.

8 Pull up

8 Power clean (60/35)

8 Press up

10 Minutes, as many rounds as possible.

Saturday 12 February

Friday evening class cranking again, busiest class of the week!!!

Strength:

Thruster 4 x 3 rep

W.O.D.

12 Box jump

12 Toe through rings

12 Push press (40/25)

5 rounds.

Friday 11 February

Great to see the girls encouraging each other to lift heavier again today!!

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

Run 800

15 Deadlift (100/70)

15 Press up

30m overhead plate lunge (20/10)

15 Press up

15 Deadlift (100/70)

Run 800

Compare to:02/11/2010

Thursday 10 February

We now have Pilates classes at CrossFit Birkenhead, check the Training options page for more info.

Strength:

Front squat 4 x 3 rep

W.O.D.

20 Double under

15 Overhead squat (40/25)

7 rounds.

Wednesday 9 February

Strength:

Push press 4 x 3 rep

W.O.D.

Kettlebell swing (32/24)

Burpee

10 to 1

Tuesday 8 February

W.O.D.

‘Mary’

5 Handstand push up

10 Single leg squat

15 Pull up

20 Minutes, as many rounds as possible.

Compare to:01/11/2010

HAPPY BIRTHDAY JOHN F!!

Monday 7 February

I read the article below this weekend (from CrossFitfenway.com) and I thought it would be good to share with you all.  It explains a few reasons why I am always encouraging full range of motion, correct form.  Next time you do a rep which isn’t to the standard set, should you count it??

“Recently I was working out alone, something I don’t do all that often these days.  It included wall ball, knees to elbows, and kettlebell swings.  Several times during the workout I found myself calling “no rep” on myself.  Why did I do this?  No one was around, the only thing I was competing with was the clock, and what I was experiencing felt like a low grade form of torture.  I did it because integrity is important to me.  When I write down a time, a number of reps, or a weight, even if it’s just in my personal journal, I want it to be legit.  I want to know that everything I did was held to the highest movement standards possible, and I want all of you to do the same.

All of your coaches do their best to keep an eye on you, but we honestly cannot watch every rep of everyone’s workout.  Miss the wall ball target?  No rep yourself.  Hit your armpit instead of your elbow?  No rep yourself.  When you cheat range of motion you’re only cheating yourself.  This is important to remember if you have aspirations of competing in CrossFit.  The last thing you want to do is show up on game day and have your reps not count.

Integrity both personal, as well as of the data we’re generating matters a great deal to me, and I want it to matter to you too.  People will die for points, especially when in direct competition with one another.  Don’t let your desire to “win” get in the way of the high level of character I know you all have, or interfere with your primary goal here, improved fitness”. (by Eric from CrossFitfenway.com)

Strength:

Deadlift 4 x 3 rep

W.O.D.

Run 400

12 Power Snatch (40/25)

12 Toe to bar

3 rounds.

Saturday 5 February

The challenging decision for some on a Friday afternoon; drinks after work or CrossFit?? Busy evening class last night means CrossFit was the popular choice this time

Practice:

For 10 minutes work on technique, any exercise that needs it.

Partner W.O.D.

Run 400 (with 1 20LB med ball) then;

150 Kettlebell swing (24/16)

150 Pull up

150 Push up

Partition these and complete in any order, then;

100 med ball sit up/pass

Run 400 (with 20LB med ball)

(1 person completing reps while other rests)

Friday 4 February

Ian has been training with us for a couple of months now, he had the unfortunate circumstance of doing Thrusters for something like 4 of his first workouts.  He wasn’t sure if he could handle CrossFit at that stage…Now he’s making great progress every week, really focusing on improving technique with every exercise, getting proficient with Olympic lifting, working towards a kipping pull up and committing to eating paleo/primal. I’m looking forward to seeing great results in the next few months!!

Strength:

Overhead squat 4 x 3 rep

W.O.D.

Squat clean (60/35)

Burpee

21, 15, 9 reps.

Thursday 3 February

Strength:

Snatch 4 x 3 rep

W.O.D.

Double under

Sumo deadlift high pull (40/25)

Box jump

50, 35, 20 reps.