CrossFit Birkenhead

Saturday 30 April

 Cara’s first time attempting chest to bar pull ups was yesterday, while warming up for the Open Games workout. The ‘double kip’ technique proved to be very successful (thanks Andrea) and she ended up doing 20 in the workout, awesome!!

Strength:

Jerk 4 x 3 rep

W.O.D.

6 Overhead squat (40/25)

6 Power clean

6 Push press

12 miutes, as many rounds as possible.

HAPPY BIRTHDAY CINDY!!

Friday 29 April

 Sue pushed the Open Games workout hard yesterday and completed 66 reps. Will it be enough for 1st in the world in the 60 and over Masters division again this week? She has placed first in 4 of the 5 workouts so far…. Hope I’m nearly as strong as Sue when I’m 60!!

Strength:

Deadlift 5 x 5 rep

W.O.D.

Run 400

12 Ring dip

15 Kettlebell swing (24/16)

3 rounds

Thursday 28 April

 On the 8th and 9th of April, Amanda and Emma competed in the Oxfam Trailwalker 100km challenge. A message from the girls below;

Hi all,
Well it’s over.
Completed in style in 20 hours and 18 minutes. We were the 21st complete team to finish out of 270 teams in total. Also,to our delight and surprise, we were the third all-womens team to finish.
A big thank-you to family, friends, staff and members at North Shore leisure, CrossFit Birkenhead and Newmarket who have supported us along the way.
We of course couldn’t have completed this without our fantastic support crew – believe me they were worth their weight in gold!!
Big Thanks,
Emma and Amanda
Money raised: $2500
Calories burned: > 7000
Kilometres walked: 100
Oxfam Trailwalker 2011 :  Done
………next!!!

Gymnastics:

Ring holds

Handstands

Band front levers

W.O.D.

’2011 open games workout 6′

Thruster (45/30)

Chest to bar pull up

Ascending reps each round 3, 6, 9, 12, 15, 18, 21 and so on

7 minutes, as many rounds as possible

HAPPY BIRTHDAY JACOB!!

Wednesday 27 April

 A few new names on the top of the leader board yesterday for back squat. Jacob with 160kg in the morning, then Shaun (pictured) with 170kg in the evening class and they both ran out of time to do more….

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

8 Push up

8 Kettlebell swing (32/24)

20 Double under

10 minutes, as many rounds as possible.

Tuesday 26 April

 Jack Madden (on the right), getting better every week of the open games. 3rd highest score at CrossFit Birkenhead for last weeks workout.  He’s only 16 and still at high school, watch out for him in the near future.

Strength:

Back squat 4 x 3 rep

W.O.D.

8 Push press (40/25)

12 Box jump

7 rounds.

Anzac Day Monday 25 April

 Paul J gets on our leader board for Deadlift with this lift of 195kg. Next attempt he will crack 200!!

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)

B/B Thruster (20/15)

Burpee

Run/row 400

Saturday 23 April

 Strength:

Deadlift 4 x 3 rep

W.O.D.

Run 400

12 Overhead squat (40/25)

10 Chest to bar pull up

4 rounds.

Thursday 21 April

 Evening crew in holiday mode already?? quiet class last night.

Strength:

Clean 4 x 3 rep

W.O.D.

10 Sumo deadlift high pull (40/25)

5  Burpee

20 Double under

6 rounds

Wednesday 20 April

The last 2 workouts of the Open CrossFit Games 2011 are due to be announced at 12 noon today. After 4 workouts not a pull up or thruster prescribed (unless you were a ‘meathead’ in workout 3 haha!!) maybe they’re saving the classic ‘Fran’, or some evil mutation of it like 21, 15, 9, 2o minute AMRAP?? Not too sure about rowing because of potentially limited access to the standard Concept 2 that would be required. That leaves Kettlebells, handstand walking, a big dirty chipper???

Whatever it is, I’m expecting fun times and a whole bunch of the usual controversy…

Gymnastics:

Ring holds

Handstands

L sits

W.O.D.

Thruster (40/25)

Toe to bar

Kettlebell swing (24/16)

21, 15, 9 reps.

Tuesday 19 April

Great effort from Cara on Sunday for Games workout 4, second highest womens score for Birkenhead. Increased her PB for snatch by 7.5kg in the process!!

Strength:

Push press 4 x 3 rep

W.O.D.

Run 400

15 Deadlift (100/70)

15 Press up

3 rounds

Monday 18 April

Rob S sporting his ‘game face’ during open games workout 4 last night. Thanks to his son Tommy for capturing the pic.

Strength:

Front squat 4 x 3 rep

W.O.D.

Squat clean (40/25)

Pull up

30, 20, 10 reps.

HAPPY BIRTHDAY SHAUN AND ROBYN FOR SUNDAY!!

Saturday 16 April

Strength:

Overhead squat 4 x 3 rep

W.O.D.

Deadlift (80/55)

Box jump

Sit up

10 to 1 reps

Friday 15 April

Strength:

Snatch 4 x 3 rep

W.O.D.

20 Double under

10 Push press

5 Chest to bar pull up

12 minutes, as many rounds as possible.

HAPPY BIRTHDAY LARA!!

Thursday 14 April

The muscle up club, still boys only at CrossFit Birkenhead.  With muscle ups featuring in this weeks Open Games workout, the incentive of getting ahead of maybe 1000 other competitors, by getting just one, could be enough inspiration for one of the girls to change that. I’m looking forward to another week of multiple PB’s and milestones reached, bring on workout 4!!!

Gymnastics

Muscle up progressions

Ring holds

L sits

W.O.D.

2011 Open Games Workout 4

60 Bar-facing Burpee

30 Overhead squat (55/40)

10 Muscle up

10 minutes, as many rounds as possible.

Wednesday 13 April

Strength:

Snatch grip deadlift 3 x 5 rep

W.O.D.

Run 400

12 Knee to elbow

12 Power clean (60/35)

4 rounds.

Tuesday 12 April

Jacob had been waiting for a workout like last weeks Open Games workout. As heavy and short as possible!!! His first attempt was 17 rounds. After a little practice on technique, a few days later he managed 25.5 rounds. Awesome improvement!!

Skills;

Max. double under

Handstand walk

3 rounds

W.O.D.

‘Jeremy’

Overhead squat (40/25)

Burpee

21, 15, 9 reps, for time

Compare to: 15/10/2010

Monday 11 April

The past weeks Games workout has inspired most of the girls to increase their PB for Cleans and Jerks, even up to 15kg!!! For the men we had Cieran (pictured) and Dayne, both weighing in at about 65kg and successfully lifting 10kg above bodyweight for almost 10 rounds each. With power to weight ratios like that they will be hoping for Gymnastics this week maybe…

Strength:

Back squat 4 x 3 rep

W.O.D.

Kettlebell swing (24/16)

Pull up

21, 18, 15, 12, 9, 6, 3 reps.

Saturday 9 April

Check out this Parkour and Free running video. These guys have got some funky tricks.

Strength:

Overhead squat 4 x 3 rep

W.O.D.

Run 800

20 Shoulder to overhead (40/25)

50 Double under

20 Shoulder to overhead

2 rounds

Friday 8 April

Amanda and Emma, with their friends Jill and Jane are going to walk 100 kilometres in the 2011 Oxfam trailwalker challenge this Saturday and Sunday. They have 36 hours to complete it but are attempting to finish in 24 hours. Details of the event can be found at www.oxfam.org.nz/oxfam_trailwalker/

This event is promoted by Oxfam New Zealand – and they are challenging poverty by improving childrens and families situations in NZ and the Pacific region.

This is a fundraising event, any donations and/or messages of support will be gratefully received.

For donations and messages, the team page within the Oxfam website is: Here

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: 22/11/2010

HAPPY BIRTHDAY NESS!!

Thursday 7 April

Gymnastics:

Ring holds

Handstands

W.O.D.

Squat clean

10 minutes

(1 rep every 20 sec, record weight used for most number of reps)

Wednesday 6 April

With a power jerk of 120kg, this guy is hoping for something heavy overhead for Games Workout 3. Or Fran maybe??

Strength:

Weighted pull up 3 x 3 rep

W.O.D.

Run 400

2 Turkish get up each arm(24/16)

15 Ring press up

4 Rounds

Tuesday 5 April

Great performances from the girls in workout 2 of the games. Ness moving up to 59th place, in the running to qualify for regionals. Sue is up to 2nd place in the Masters division after finishing just 9 reps short of 10 rounds. Come on boys, we’re getting beaten!!

Strength:

Jerk 3 x 3 rep

W.O.D.

Kettlebell swing (24/16)

Overhead squat (40/25)

Push press

10 to 1 reps