CrossFit Birkenhead

Thursday 31 March

Whose that girl on the right with the muscles ; )

Gymnastics:

Ring holds

Handstands

Bar front levers

W.O.D.

2011 Games open workout 2

9 Deadlift (70/45)

12 Press up with hand release

15 Box jump (60/50cm)

15 minutes, as many rounds as possible.

Wednesday 30 March

Workout 2 is released at 2pm today. Rowing, max strength, gymnastics??? The possibilities are almost endless, ahh the suspense!!

Strength:

Shoulder press 4 x 3 rep

W.O.D.

5 Chest to bar pull up

5 Squat clean (40/30)

5 Shoulder to overhead

5 Burpee

10 minutes, as many rounds as possible

Tuesday 29 March

Workout 1 of the CrossFit Games open competition has now officially closed.  CrossFit Birkenhead has 20 Competitors entered as individuals, and collectively we make up an Affiliate team which is placed 19th in Australasia (60 entered) The top 30 qualify for the Australasian competition in Sydney, in May. Early days yet, but so far we are doing great!!

Strength:

Back squat 5 x 3 rep

W.O.D.

Kettlebell swing (24/16)

Toe to bar

Press up

21, 15, 9 reps.

Monday 28 March

Dayne ‘The Boxer’ sporting his boxing boots for his attempt at the games WoD yesterday afternoon. We’ve had all sorts of preferred footwear used; Nike Free’s, running shoes, Chuck’s, the trendy new Inov8′s and even a brave soul in socks!! Depended what was more important, the jump on double unders or stability overhead for snatches…

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:29/11/2010

Saturday 26 March

This video from CrossFit HQ shows highlights of the women in the 2010 CrossFit games. We have 8 women from CrossFit Birkenhead entered in the games so far, a couple more yet to register….

Gymnastics:

Ring holds

L sit

Handstands

W.O.D.

Power clean (60/40)

Burpee

30, 20, 10 reps

Friday 25 March

Last weekend, Nic (pictured on right) and her friend Annika Brun pushed their limits in the ARC multi sport endurance event, raising money for the charity Nic set up in memory of her daughter: Kenzie’s Gift (www.kezniesgift.com), whose aim is to alleviate the trauma children and families face when living with cancer.

Nic and Annika didn’t know what to expect when they hit Whangamata, as one of the aspects of adventure racing is the surprise element. All they did know was they would have to tramp, run, raft and mountain bike through challenging terrain, navigating to rogaine points and having more surprises in store: abseiling waterfalls and shooting no less!!

Well, Nic’s training at Crossfit Birkenhead must of paid off…as Annika and Nic won the women’s pairs in the race (even though neither could navigate and they got lost twice and Nic threw her toys out of the cot twice)!!!

After a rest week this week, Nic is off to Wellington to compete in a triathlon on Sunday: all in the name of helping children and their families living with cancer.

If you’d like to support Nic in her efforts, just go to:

http://www.fundraiseonline.co.nz/Kenziesgift/

W.O.D.

‘Daniel’

50 Pull-up
Run 400m
21 Thrusters (40/30)
Run 800
21 Thrusters (40/30)
Run 400
50 Pull-up

Compare to:23/10/2010

Thursday 24 March

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

10 Box jump

8 Overhead squat (40/30)

5 Knee to elbow

12 minutes, as many rounds as possible.

Wednesday 23 March

Paul J, still getting stronger on Deadlifts!!

Strength:

Clean 4 x 3 rep

W.O.D.

‘Diane’

Deadlift (100/70)

Handstand push up

21, 15, 9 reps, for time.

Compare to:10/12/2010

Tuesday 22 March

Strength:

Push press 4 x 5 rep

W.O.D.

Run 400

12 Kettlebell swing (24/16)

12 Ring dip

4 rounds

HAPPY BIRTHDAY ROB.W!!

Monday 21 March

Due to a few technical issues the deadline to submit scores for workout 1 has been extended to 2pm Monday 29th March (our time). Registration is extended until then also so, if you were feeling a bit left out last week, register at; games.crossfit.com

Strength:

Back squat 4 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.

(courtesy of crossfit.com)

Compare to:14/09/2010

Saturday 19 March

All the girls at the 5.45pm class finished the WoD well before any of the men. Whats happening guys!?!?

Strength:

Deadlift 4 x 3 rep

W.O.D.

12 Hang power clean (40/30)

12 Box jump

12 Overhead squat

4 rounds

HAPPY BIRTHDAY STEVEN!!

Friday 18 March

Strength:

Push jerk 4 x 3 rep

W.O.D.

Thruster (40/30)

Toe to bar

Burpee

10 to 1 reps.

Thursday 17 March

We weren’t far off getting to do a real practice run of the first games WoD last night.  Did 2 waves of our own high rep 10 min AMRAP with judges keeping score. The morning crew got to virtually practice it very recently too. ; ) 04/03/2011

Strength:

Front squat 4 x 3 rep

W.O.D.

CrossFit Games Open week 1 workout

Complete as many rounds and reps as possible in 10 minutes of:
30 Double unders
15 Power snatches (35/25)

Wednesday 16 March

The first workout for the 2011CrossFit  Games Open will be announced at 2pm today. Check the games site Here.

If you haven’t registered yet you have until Sunday to do so. All CrossFit Birkenhead members are welcome to enter and experience the competition. If you’re interested email me or see me at a class.

Gymnastics

Handstands

Ring holds

L sits

W.O.D.

7 Push press (42.5/30)

7 Pull up

7 Kettlebell swing (24/16)

10 minutes as many rounds as possible.

HAPPY BIRTHDAY MATT PIGGIN!!

Tuesday 15 March

Does that count as an underwater handstand?

Strength:

Overhead Squat 4 x 3 rep

W.O.D.

Run 400

12 Power Clean (60/40)

15 Butterfly Sit Up

3 rounds.

Monday 14 March

The outdoor WoD on Saturday morning was a lot of fun. It was great to get together with Jamie, Hala and members of Kiakaha on such a fine day in the sun. The workout was tough, featuring some unusual and challenging exercises, there were tactics a plenty and even a game of Burpee Tag!!

Thanks to Jason and Matt from CF Newmarket for bringing the BBQ and sandbags, just in time!! Those sandbags took a beating from people like Rob, getting some height in the photo above.

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:23/12/2010

Saturday 12 March

W.O.D.

Outdoor team workout

Slosh pipes and sandbags…

Workout time 20 minutes:

Team run around the Crater with Slosh Pipes

then

Partner Slosh Thrusters while other pair throws 22kg Sandbag 12 Metres.

Score = number of Slosh Thrusters completed.

Friday 11 March

Cieran was down in Christchurch with the Army recently, helping the victims of Christchurch’s earthquake. Looks like handstand push ups using cracks in the earth instead of parallettes, very creative!!

Make sure you get your name on the board to attend the outdoor WoD and BBQ with CrossFit Kiakaha. It’s this Saturday 9.00 at Onepoto domain. All cooking/eating apparatus will be supplied, BYO food and drink.

***There will be no indoor CrossFit classes this Saturday morning***

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

Run 400

15 Snatch (40/25)

15 Box jump

15 Sumo deadlift high pull

15 Box jump

15 Snatch

Run 400

HAPPY BIRTHDAY JENNY!!

Thursday 10 March

Entries are now open for the 2011 CrossFit Games. Enter Here

I set up our Affiliate team entry last night and so far we have 5 people officially entered!! If you are interested in entering then let me know. Even if you can’t Rx a lot of the workouts, you can still enter and see how you measure against potentially tens of thousands of other CrossFitters worldwide. Also if you are not so experienced but ‘competing’ every week for 6 weeks, you will be surprised at how quickly your overall CrossFitting can improve.

Strength:

Back Squat 5 x 3 rep

W.O.D.

10 Shoulder to overhead (40/30)

6 Burpee

8 minutes, as many rounds as possible.

Wednesday 9 March

Jamie has recently joined us, up from CrossFit Hawkes Bay where it seems Neil has been coaching her very well.  This Overhead squat of 42.5kg has got her in 5th place on the leader board. I think she’ll be up there on a few more lifts over the coming weeks.

Strength:

Shoulder press 4 x 5 rep

W.O.D.

10 Power Clean (60/40)

20 Double under

7 rounds.

Tuesday 8 March

Raygjon cracked 100kg for Deadlift, form was flawless too. Doesn’t he look happy…that’s the cheesiest grin I’ve seen in a while haha!!!

Strength:

Overhead squat 4 x 3 rep

W.O.D.

‘Helen’

Run 400m

21 Kettlebell swing (24/16)

12 Pull up

3 rounds, for time.

Compare to:10/11/2010

Monday 7 March

Bryan ‘Fury’ throwing handstands down on the beach in the Gold Coast.  He will show up for a WoD very soon…

Make sure you get you name on the board to attend the outdoor WoD and BBQ with CrossFit Kiakaha. It’s this Saturday 9.00 at Onepoto domain. All cooking/eating apparatus will be supplied, just bring some bacon, eggs, mushrooms, champagne etc.

Strength:

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

W.O.D.

Row 750

Then 2 rounds of;

20 Toe to bar

30 Push up

40 squat