CrossFit Birkenhead

Saturday 30 July

 Workout 1 of the 2011 CrossFit games is a beach WoD at Santa Monica. 200m ocean swimming,  soft sand run, chest to bar pull ups, push ups and squats. We have Ruth Horrell representing CF Invercargill and Pat Barber representing CFNZ. To check the action live over the weekend click Here

Strength:

Weighted pull up 3 x 3 rep

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;

• Pull up
• B/B Thruster (20/15)
• Push up
• Run/row 400

Friday 29 July

 Johnny sneaked onto the leader board with this shoulder press in the morning.  Wait till he finds out Marty bumped him off in the PM class…

Strength:

Bulgarian squat 4 x 3 rep

W.O.D.

• Overhead squat (40/25)
• Kettlebell swing (24/16)

30, 20, 10 reps.

Thursday 28 July

Maddie increased her PB for Deadlift by 20kg yesterday. Many others with good increases yesterday as well, great to see!!

Strength:

Shoulder press 4 x 3 rep

W.O.D.

• Burpee 2 min
• Sit up 1 min
• Push press 2 min
• 1 Min rest.

2 Rounds. Score is total reps.

Wednesday 27 July

This man will Snatch 100kg sometime this year…

Strength:

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

G.H.D.

• Sit up
• Back extension
• Side bend

3 x 10 rep

W.O.D.

Max double unders, 3 minutes.

HAPPY BIRTHDAY TRISH!!

Tuesday 26 July

Strength:

Snatch 3 x 3 rep

W.O.D.

Run 400

10 Squat clean (60/40)

10 Ring dip

3 rounds

Monday 25 July

While holidaying in the Gold Coast last week I did a WoD at CrossFit Alive with Bryan ‘Fury’ and the owner, Dale. Thanks to Dale, the WoD had many reps of an exercise called a Wall Climb. This has taken over Handstand Push Ups to become my new nemesis.

Strength:

Overhead squat 4 x 3 rep

W.O.D.

6 Wall climb

10 Pull up

15 Box jump

5 rounds.

Saturday 23 July

Strength:

Snatch Grip Deadlift 3 x 5 rep

W.O.D.

• Run 800
• 50 Kettlebell swing (24/16)
• 50 Push press (40/25)
• Run 400

1 round.

Friday 22 July

Gymnastics:

• Ring holds
• Handstands

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: 08/04/2011

Thursday 21 July

A 205kg clean in super slow motion. Speed in getting under the bar is a huge factor, apply that to your lift today.

Strength:

Clean 3 x 3 rep

W.O.D.

• Run 400
• 10 Power clean (60/40)
• 15 Deadlift

3 rounds.

Wednesday 20 July

Strength:

Weighted pull up 3 x 3 rep

W.O.D.

• 30m Overhead lunges (20/15)
• 20 Knee to elbow
• 30 Burpee

3 rounds.

Tuesday 19 July

Some strong light women getting serious weight overhead.

Strength:

Push Jerk 3, 2, 1, 1.

W.O.D.

• 7 Box jump
• 7 Push press (40/25)

10 rounds.

Monday 18 July

Strength:

Back squat 3 x 3 rep

W.O.D.

‘Josh’

• 21 Overhead squat (42.5/30)
• 42 Pull up
• 15 O.H.S.
• 30 Pull up
• 9 O.H.S.
• 18 Pull up

Compare to: 25/11/2010

Saturday 16 July

Welcome to our 5th member named Paul. It’s quite a cool name really.

Strength:

Deadlift 4 x 3 rep

W.O.D.

• Run 400
• 15 Pull up
• 20 Walking lunges

3 rounds.

Friday 15 July

Strength:

Push press 4 x 3 rep

W.O.D.

‘Grace’

30 Clean and jerk (60/40)

For time.

Compare to: 27/01/2011

Thursday 14 July

Strength:

Bulgarian squat 4 x 3 rep

W.O.D.

• Overhead squat (40/25)
• Ring press up
• Sit up

10 to 1 reps

Wednesday 13 July

Don’t be discouraged if you can’t do some of the exercises in today’s WoD. As usual there are a few scaling options for each exercise

‘Nate’

• 2 Muscle up
• 4 Handstand push up
• 8 Kettlebell swing (32/24)

20 minutes, as many rounds as possible.

Compare to: 19/08/2010

HAPPY BIRTHDAY CARA!!

Tuesday 12 July

Dane just keeps getting stronger. 3 easy reps at 80kg for Front Squat yesterday, just missed 1 rep at 100kg. He’s still got 2 and a half years of High School left….wish I could have squatted half that when I was at High School.

Gymnastics:

• L Sit
• Ring holds
• Handstands

W.O.D.

• 5 Burpee
• 10 Thruster (40/25)
• 20 Double under

5 Rounds

Monday 11 July

Strength:

Front squat 4 x 3 rep

W.O.D.

‘Randy’

75 Power snatch (35/25)

For time.

Compare to: 03/12/2010

Saturday 9 July

Lyndie returned with 122.5kg. The saga continues…

Strength:

Clean 3 x 3 rep

W.O.D.

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

10 to 1 reps

Friday 8 July

Ness got bumped on the leader board for Deadlift last night. We wouldn’t dare call her competitive, so for some random reason she replied with a new Deadlift PB of 120kg.

Strength:

Deadlift 4 x 5 rep

W.O.D.

• Sit up
• Overhead plate lunge (20/15)
• Push up
• Squat

2 minutes each, score = total reps

Thursday 7 July

Nice low overhead squat from Andrea yesterday, on top of the leader board with 52.5kg. She’s increased her 1RM by almost 20kg so far this year, still so much more potential…

Strength:

Push Jerk 3, 2, 1, 1.

W.O.D.

• 5 Handstand push up
• 8 Toe to bar
• 15 Kettlebell swing (24/16)

7 rounds.

Wednesday 6 July

Check out the highlights from the 2011 Reebok CrossFit Games Australia Regional Competition. Looking forward to getting another team over there next year!!

Strength:

Overhead squat 4 x 3 rep

W.O.D.

6 Burpee

8 Front squat (60/40)

10 minutes as many rounds as possible.