CrossFit Birkenhead

Thursday 30 June

Check out the action from CFNZ’s 3rd Birthday Battle Royale last weekend. In fast forward, but not as much as you might think…everyone was nearly that fast!! You’ll spot a few CF Birkenhead members, even a few of our kids competing.

Strength:

Shoulder press 4 x 3 rep

W.O.D.

• Run 400
• 15 Kettlebell swing (24/16)
• 15 Sit up

4 rounds

Wednesday 29 June

Strength:

Clean 3 x 3 rep

W.O.D.

• Power clean (45/30)
• Front squat
• Push up

10 to 1 reps.

Tuesday 28 June

Annabell’s now way out on top of the leader board for 1RM Deadlift, 150kg yesterday!!!

GHD:

• Sit up
• Back extension

3 rounds

W.O.D.

‘Mary’

• 5 Handstand push up
• 10 Single leg squat
• 15 Pull up

20 Minutes, as many rounds as possible.

Compare to:08/02/2011

Monday 27 June

The big man with the big 100kg ‘Reverse- Bicep-Curl-Clean’ shocked a few spectators…. He eventually redeemed himself by converting to Squat Cleans at about 110kg at CFNZs Olympic Lifting portion of the Battle Royale games. (he can squat low too!!)

CFNZ put on an amazing event, over 120 entrants from about 5 CrossFit affiliates competed through 3 events on Saturday. Great workout selection and a really well organised event overall.

It was awesome to have 12 competitors from CF Birkenhead entered, more girls than guys this time!! to check the results click Here

Strength:

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

W.O.D.

8 Push press (40/25)

20 Double under

7 Rounds.

HAPPY BIRTHDAY JO AND AARON D!!

Saturday 25 June

CrossFit NZ are having their Birthday games today from 9am till maybe 2pm?? Address is 19 Thomas Peacock Place, St Johns/Panmure. There’s about a dozen of our members competing, come down and support them, its bound to be an action packed day!!

**8.00 and 9.15 classes will be on as usual today**

Strength:

Thruster 3 x 3 rep

W.O.D.

• Pull up
• Burpee
• Front squat (40/25)

21, 15, 9 reps.

Friday 24 June

Paul M enjoys L sits, how can I tell??

Gymnastics:

Muscle up progressions

Handstands

L sit

W.O.D.

• 5 Toe to bar
• 10 Kettlebell swing
• 20 Double under

10 minutes, as many rounds as possible.

Thursday 23 June

Huge improvement in technique made this 100kg Jerk from Moa effortless. If you want time to get under the bar, you have to start dropping as soon as the bar leaves your shoulders and push yourself down.

Strength:

Back squat 4 x 3 rep

W.O.D.

• 10 Push press (40/25)
• 10 Box jump
• 10 press up

5 Rounds.

Wednesday 22 June

If you’re going to take a photo at a famous landmark, it’s way cooler if someones doing a handstand…Allie and Graham’s first stop, Paris. Graham threw up a handstand before they climbed the tower. For time??

Strength:

Push jerk 3, 2, 1, 1.

W.O.D.

• Power clean (60/40)
• Pull up

30, 20, 10 reps.

Tuesday 21 June

Row 500m for time on Saturday was not really all that fun I’m told…some good times though.

Strength:

Snatch 3 x 3 rep

W.O.D.

• Run 400
• 15 Sit up
• 15 Overhead squat (45/30)

3 rounds

Monday 20 June

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 on to the next.

Compare to: 14/03/2011

Saturday 18 June

Caught Ness displaying a great set up position for her P.B. clean yesterday. Weight on heels, spine in neutral, bar right back at shins, shoulders over bar… She’s definitely stepped up the focus on improving form recently, it’s really paying off with recent strength gains and improved efficiency. Looking forward to seeing more.

Testing:

Max horizontal/vertical jump

Row 500m/time

Max Double unders

W.O.D.

• 12 Toe to bar
• 12 Ring press up
• 20 Double under

5 rounds

Friday 17 June

Johnny sneaks on the leaderboard with 14 consecutive Handstand push ups!! This comes after probably more attempts than I’ve had workouts this year….something to be said for persistence.

Strength:

Clean 3 x 3 rep

W.O.D.

• 10 Push press (45/30)
• 8   Squat clean

7 rounds

HAPPY BIRTHDAY LYNDIE!!

Thursday 16 June

 Jack had a battle with the 60kg overhead squat yesterday. Great support from Cieran!!

Gymnastics:

• Handstands
• Ring holds

5 rounds

W.O.D.

• 8 Kettlebell swing (32/24)
• 8 Pull up
• 8 Burpee

10 minutes, as many rounds as possible.

HAPPY BIRTHDAY HEATHER!!

Wednesday 15 June

 All 3 Mayhew boys were competing for heaviest shoulder press yesterday. The strength components of the leaderboard may see some changes with these boys around….

Strength:

Front squat 3 x 3 rep

W.O.D.

Run 400

• 50 Box jump
• 40 Deadlift (80/55)
• 30 Toe to bar
• 20 Push up
• 10 Overhead squat (60/35)

Run 400

Tuesday 14 June

 Strength:

Shoulder press 5 x 3 rep

W.O.D.

‘Jackie’

• Row 1000
• 50 Thruster (20/15)
• 30 Pull up

For time.

Compare to:24/02/2011

HAPPY BIRTHDAY LAUREL!!

Monday 13 June

 Allie and Graham have been training with us since January last year and are leaving for a big OE this week. They’ve already looked up CrossFit’s where they’ll staying in London and have promised a handstand photo from a famous landmark. I hope you guys have an awesome journey, look forward to seeing you when you return to NZ.

Strength:

Overhead squat 5 x 5 rep

W.O.D.

• 15 Kettlebell swing (24/16)
• 10 Ring dip

7 rounds for time.

Compare to: 01/02/2011

Saturday 11 June

Maddie (on left) up early for CrossFit on her 21st Birthday!! such dedication. Was that bad timing with the photo or was she sleeping through the thrusters??

Gymnastics:

L sit

Ring holds

W.O.D.

• 7 Box jump
• 7 Pull up
• 7 Sumo deadlift high pull (40/25)

12 minutes, as many rounds as possible.

HAPPY BIRTHDAY TRACY F!!

Friday 10 June

 Handstand push ups are getting popular amongst the girls, even a little rivalry for max. consecutive on the leaderboard…

Strength:

Back squat 3 x 3 rep

W.O.D.

• Thruster (40/25)
• Burpee

30, 20, 10 reps.

HAPPY BIRTHDAY MADDIE AND BRYAN FURY!!

Thursday 9 June

 Some joyful soreness from overhead plate lunges on Monday, the teamwork element pushes some people much harder than usual, which is great to see.

Strength:

Weighted pull up 3 x 3 rep

W.O.D.

• Run 400
• 10 Power clean (60/40)
• 8 Handstand push up

4 rounds

Wednesday 8 June

[SinglePic not found]CFNZ’s Battle Royale, hmm a Mexican wrestler theme?!?! They are celebrating 3 years of CrossFit in NZ and look set to put on a great event. Limited entries, so don’t wait or you might be disappointed…enter here:

Strength:

Deadlift 5 x 3 rep

W.O.D.

‘Annie’

• Double under
• Sit up

50, 40, 30, 20, 10 reps.

Compare to: 03/11/2010

Tuesday 7 June

 Who were those Luchadors at the Mexican party on Saturday!?

They may re-appear at CFNZ’s Battle Royale on Saturday 25th June. CrossFit New Zealand (in St Johns) are celebrating their 3rd birthday with a day of competition. A few of our members have entered already, if you’re keen to enter, go Here:

W.O.D.

‘Cindy’

• 5 Pull up
• 10 Push up
• 15 Squat

20 Minutes, as many rounds as possible.

Compare to:07/09/2010

Queens Birthday Monday 6 June

Just one class today 5.45pm, all welcome.

Team W.O.D.

In teams of 3;

• Run 400m with 2 x med balls
• 100 box jumps
• 100 kettlebell swing (24/16)
• 30m overhead plate lunge total of 100kg

2 rounds