CrossFit Birkenhead

Tuesday 31 May

 Gymnastics:

Max muscle up/muscle up progressions

L sit

Planche

W.O.D

• Run 400
• 20 Push press (40/25)
• 20 Box jump

3 rounds

Monday 30 May

 2011 Regionals workout 4

Choose to do it individual

For time:
100 Pull-ups
100 Kettlebell swings (24/16)
100 Double-unders
100 Overhead squats (42.5/30)

Or make up a team of 4

For time:
250 Pull-ups
250 Kettlebell swings (24/16)
250 Double-unders
250 Overhead squats (42.5/30)

Saturday 28 May

 Team Handstand outside Sydney Stadium

W.O.D.

‘Murph’

• Run 1.6k
• 100 Pull up
• 200 Push up
• 300 Squat
• Run 1.6k

Partition the pull ups, push ups and squats as required.

‘Partnering up’ is an option for this workout.

Compare to:25/09/2010

Friday 27 May

 Initial setup for the first workout pictured. CrossFit Birkenhead team placed 10th for Workout 1, and 25th equal for workout 2. 18th overall after day 1.

Strength:

Weighted Pull up 3 x 3 rep

W.O.D.

‘Helen’

• Run 400m
• 21 Kettlebell swing (24/16)
• 12 Pull up

3 rounds, for time.

Compare to:08/03/2011

Thursday 26 May

 The team heads to Sydney today, competition starts Friday morning.  You can follow the action here:

The Team of 3 men, 3 women representing CrossFit Birkenhead is: Myself, Jack Madden, Josh Coburn, Ness Lawgun, Andrea Valova and Jaime Goodwin.

Workout 1 is 4 x 750m Row followed by 50 Handstand pushups (lucky for us Josh can do about 30 in one set!!) then 4 x 750m on the rower again.

Workout 2 is a Thruster ladder, Jack and Andrea will be achieving PB’s in this workout!!!

Gymnastics:

15 minutes

W.O.D.

• Burpee
• Push press (40/25)
• Sit up

10 to 1 reps

Wednesday 25 May

 Strength:

Snatch 3 x 3 rep

W.O.D.

‘Elizabeth’

• Squat clean (60/40)
• Ring dip

21, 15, 9 reps for time.

Compare to:13/01/2011

Tuesday 24 May

 Overhead plate lunges have got to be one of my favorites…

Strength:

Jerk 3, 2, 1, 1 rep

W.O.D.

• 10 Kettlebell swing (24/16)
• 10 Box jump
• 20 Double under

6 rounds.

Monday 23 May

 Strength:

Clean 4 x 3 rep

W.O.D.

• Run 800
• 15 Deadlift (100/70)
• 15 Press up
• 30m overhead plate lunge (20/15)
• 15 Press up
• 15 Deadlift
• Run 800

Compare to:11/02/2011

HAPPY BIRTHDAY FOR SUNDAY CIERAN!!

Saturday 21 May

 The CrossFit Games Regional workouts have been announced, check here to see what the team are in for: Regional Workouts

Strength:

Overhead squat 3 x 3 rep

W.O.D.

‘Nancy’

• Run 400
• 15 Overhead Squat (42.5/25)

5 rounds for time.

Compare to: 26/01/2011

Friday 20 May

 Amanda threw a Handstand up at the top of the Pinnacles a couple of weeks back. Much safer than planking….

W.O.D.

‘Danny’

• 30 Box jump
• 20 Push press (50/30)
• 30 Pull up

20 Minutes, as many rounds as possible.

Compare to:07/08/2010

Thursday 19 May

 Hmmm who should we push on the Prowler???

Strength:

Shoulder press 4 x 3 rep

W.O.D.

• Deadlift (80/55)
• Burpee

10 to 1 reps

• 20 Double under after each round

HAPPY BIRTHDAY MARK M!!

Wednesday 18 May

 Matt mastered the Bulgarian Squat yesterday, 1 rep each leg at 90kg

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

• Run 400
• 15 Power clean (60/40)
• 10 Toe to bar

3 rounds.

Tuesday 17 May

 If you have any muscle imbalances from your waist down, the Bulgarian squats will expose them today….

Strength:

Bulgarian Squat 4 x 5 rep

W.O.D.

15 Kettlebell swing

15 Box jump

15 Press up

5 Rounds.

Monday 16 May

 A big thanks to everyone who donated to our Regionals Team Fundraiser. Many brave souls came down on the day, they all had a blast and some got rather muddy!!! Johnny was busy getting the BBQ ready while everyone was working hard in the mud, be sure to thank him if you haven’t already. Thanks also to everyone else who helped out, always much appreciated.

Tommy, who seems to be becoming our official photographer, got a few great photos of muddy people, will post them soon.

Gymnastics:

Handstand walking

Band front levers

Ring holds

W.O.D.

‘Fran’

Thruster (42.5/30)

Pull up

21, 15, 9 reps, for time.

Compare to: 13/12/2010

Saturday 14 May

 Smash & Grab Regionals Team Fundraiser Workout:

Round 1

Rob The Nest, CrossFit style

3 teams of 4 with ‘nests’ evenly spaced apart.

Collect over 30 heavy objects from the middle (Kettlebells, Bumpers, Sandbags) then steal from each others nests. Team with most weight in nest after 4 minutes wins.

Round 2

Cone Collection

Team that collects most cones wins (but there’s a catch)

A big thanks to everyone who donated to our Regionals Team Fundraiser. Many brave souls came down on the day, they all had a blast and some got rather muddy!!! Johnny was busy getting the BBQ ready while everyone was working hard in the mud, be sure to thank him if you haven’t already. Thanks also to everyone else who helped out, always much appreciated.

Friday 13 May

 The Turkish get up challenged a few minds/bodies yesterday. It features on CrossFit HQ occasionally but I haven’t seen it at a games event yet…Australasian Regionals??

Our Smash and Grab fundraiser, on this Saturday at 9am at Little Shoal Bay. Enter to support the team going to Sydney at the end of the month, representing CrossFit Birkenhead.  The more we raise, the more pressure on us to perform… Bring it on, 45 entered so far!!! Don’t miss out, enter here; www.crossfitbirkenhead.co.nz/smash-grab

 Click on the map to enlarge.

Strength:

Deadlift 4 x 3 rep

W.O.D.

6 Box jump

6 Overhead squat (40/25)

6 Chest to bar pull up

8 minutes, as many rounds as possible.

Thursday 12 May

 After all that rain yesterday the Smash & Grab fundraiser on Saturday may involve some mud, not recommended that you wear your new shoes there…If a little mud don’t scare you, and ya haven’t entered yet, go here:  www.crossfitbirkenhead.co.nz/smash-grab

Gymnastics:

Ring holds

Handstands

W.O.D.

2 Turkish get up (24/16)

6 Burpee

12 minutes, as many rounds as possible.

Wednesday 11 May

 Mike Ryan, grand master of the deep squat.

Strength:

Front squat 5 x 5 rep

W.O.D.

20 Double under

8 Power clean (60/40)

7 rounds

Tuesday 10 May

 ‘Angie’ was a popular girl yesterday, which is surprising given that she’s not very nice….  The Smash & Grab fundraiser is looking to be more so (popular), 30 entered first day!!! Friends and family most welcome to enter, no previous CrossFit experience required.

Strength:

Push press 4 x 3 rep

W.O.D.

Run 400

15 Sumo deadlift high pull (40/25)

15 Push press

3 rounds

Monday 9 May

 Emma’s Midwife has given her clearance to return to exercise, so she’s back at CrossFit, just 16 days after giving birth (she’s set a formidable ‘Labour for time’ record, 70minutes!!). She only stopped attending classes a week before her due date, albeit with a few modifications to workouts. Emma has kept a record of her experiences going through pregnancy, eating Paleo and training at CrossFit Birkenhead. I’ll make this available to those interested soon.

Entries are now open for our ‘Smash and Grab’ fundraiser, this Saturday 9AM at Little Shoal Bay. More details, plus entry form are here: http://www.crossfitbirkenhead.co.nz/smash-grab Get in quick, because of format entries are limited!!

W.O.D.

‘Angie’

100 Pull up
100 Push up
100 Sit up
100 Squat
Complete all reps of each exercise before moving on to the next one.  If required, you may scale the workout by partitioning exercises and/or decreasing total reps.

Compare to: 26/10/2010

Saturday 7 May

 Spot the creative use of a skipping rope for weighted pull ups…

Strength:

Overhead squat 4 x 3 rep

W.O.D.

20 Push press (40/25)

30 Pull up

2 rounds

20 Burpee

30m Overhead lunges (20/15)

2 rounds

Friday 6 May

 We did some planning today for the fundraising event for Regionals team going to Sydney; It will be outdoors,  Saturday 14th at 9AM, location TBA. Only other clue at this stage is the name of event;  ‘Smash & Grab’…

Strength:

Weighted pull up 3 x 3 rep

W.O.D.

‘Nasty Girls’

• 50 squat
• 7 Muscle up
• 10 Hang power clean (60/40)

3 rounds, for time.

Compare to: 09/11/2010

HAPPY BIRTHDAY IAN!!