CrossFit Birkenhead

Friday 30 September

 Today is the last day of our September Nutrition Challenge. Some individuals have reported losing quite a few kg this month and a couple of us managed to gain a few too!! (intentionally). It seems Team 1 was the one to be in if you liked burpees!! Team 2 had a couple, Team 3 squeaky clean and Team 4 had one ‘cheater’ who has promised to do the whole teams burpees….

A.M Classes

Strength:

Deadlift 3 x 5 rep

W.O.D.

• 30m overhead plate lunge (20/15)
• 20 Sit up
• 20 Kettlebell swing (24/16)

3 rounds

((5.45pm))

CrossFit Total

• Back Squat
• Shoulder press
• Deadlift

3 attempts at each lift, highest weight successfully lifted goes towards your final score.

Compare to: 19/08/2011

HAPPPY BIRTHDAY LORNA!!

Thursday 29 September

 Gymnastics:

• Handstands
• Ring holds
• Planche progressions

W.O.D.

• 5 Handstand push up
• 10 Ring dip
• 20 Double under

10 minutes, as many rounds as possible.

GHD:

Sit up/Back extension 3 x 10 rep

Wednesday 28 September

 The face says it all!!! No prizes for guessing what Ness achieved yesterday. A couple of weeks of determined practice paid off. Awesome Ness!!!

Strength:

Overhead squat 3 x 3 rep

W.O.D.

• Run 400
• 5 Overhead squat (60/40)
• 12 Power clean

3 rounds.

Tuesday 27 September

 Caleb’s squat’s getting better every week. He’s had to focus to keep his right knee pushed out, just a little more practice and it may stay in line on its own soon…

W.O.D.

‘Danny’

• 30 Box jump
• 20 Push press (50/35)
• 30 Pull up

20 minutes, as many rounds as possible.

Compare to: 20/05/2011

Monday 26 September

 Strength:

Back squat 3 x 3 rep

W.O.D.

• 9 Power snatch (40/25)
• 9 Burpee

6 rounds

HAPPY BIRTHDAY PAUL J!!

Saturday 24 September

 Proof that Scott can actually squat….It ain’t pretty, but it is a squat.

Strength:

Jerk 3, 2, 1, 1.

W.O.D.

• Run 400
• 15 Ring press up
• 15 Deadlift (100/70)

4 rounds

Friday 23 September

 Strength:

Clean 4 x 3 rep

W.O.D.

• 20 Double under
• 12 Squat clean (40/25)

5 rounds

HAPPY BIRTHDAY MATT PRENTICE!!

Thursday 22 September

 Laurel seems to be getting better at Deadlifts. Smiling while doing them must help!!

Gymnastics:

• Planche progressions
• Handstands
• Ring holds

W.O.D.

• Shoulder to overhead (50/32.5)
• Kettlebell swing (24/16)

30, 20, 10 reps.

HAPPY BIRTHDAY MATT CABLE!!

Wednesday 21 September

 The kids in our CrossFit Kids classes (aged 8 to 12) are getting pretty amazing. First term of training and some of them are doing multiple kipping pull ups, handstand push ups, awesome squats and kettlebell deadlifts!!

Strength:

Deadlift 3 x 3 rep

W.O.D.

• 8 Pull up
• 8 Box jump
• 8 Sit up

8 minutes, as many rounds as possible

Tuesday 20 September

Strength:

Weighted pull up 3 x 3 rep

W.O.D.

• Run 400m
• 30 press up
• 3 Turkish get up each arm (24/16)

3 rounds

Monday 19 September

 Strength:

Super slow back squat 5 x 2 rep

W.O.D.

• Sumo deadlift high pull (40/25)
• Thruster

10 to 1 reps

Saturday 17 September

 After failing on 45kg 2 weeks ago Emma got 3 easy reps yesterday. She’s now stronger than before she was pregnant, having a baby only 4 months ago!! Most mums would be ‘starting light exercise’ at this stage. It’s amazing what a good attitude and determination can achieve!!

W.O.D.

‘Eva’

• Run 800m
• 30 Kettlebell swing (32/24)
• 30 Pull up

5 Rounds, for time.

‘Partnering up’ is an option for this WoD.

Compare to: 17/04/2010

HAPPY BIRTHDAY MANDY!!

Friday 16 September

 Rob S joins the muscle up club, first one yesterday morning!! Caleb and Shaun also joined the muscle up club in last nights classes. Must be about 20 members now, it’s growing fast!!! All you have to do is spend a little time refining the movements with progressions…..come on girls, my 8 year old daughter is closer than most of you

Strength:

Overhead squat 3 x 3 rep

W.O.D.

‘Nasty Girls’

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

3 rounds

Compare to: 06/05/2011

Thursday 15 September

 Donald’s been working on posture and light technique on deadlifts for a few months. Had a go with a bit of weight yesterday and 130kg for 5 reps looked easy!! all that work definitely paid off. Plus he’s going well with weight loss in the nutrition challenge, 2kg so far this week.

Strength:

Shoulder press 4 x 3 rep

W.O.D.

• Muscle up progressions
• Ring holds
• Practice your 2 weakest exercises

15 minutes.

Wednesday 14 September

 When too many weight plates on your back gets difficult to balance for weighted push ups, a person standing on your shoulders is naturally the next option!!

Strength:

Deadlift 4 x 5 rep

W.O.D.

• 15 Double under
• 15 Box jump
• 10 Toe to bar

8 minutes, as many rounds as possible.

Tuesday 13 September

 Tanya looking strong for back squats yesterday.

Strength:

Weighted push up 4 x 5 rep

W.O.D.

• 10 Kettlebell snatch (24/16)
• 7 Burpee

7 rounds.

Monday 12 September

 Check the form from Matt Cable doing double unders on Saturday. Body in a straight line, knees not lifted, looking straight ahead. Awesome!

Strength:

Back squat 4 x 3 rep

W.O.D.

• 5 Chest to bar pull up
• 8 Power clean (45/30)
• 10 Push press

10 minutes, as many rounds as possible.

Saturday 10 September

 Gymnastics:

• Ring holds
• Handstands

W.O.D.

• 20 Double under
• 10 Kettlebell swing (32/24)
• 20 Sit up

5 Rounds.

Friday 9 September

 Raygjon only turned 15 yesterday and is already split jerking 70kg with ease. It’s awesome to see these high schoolers getting so strong.

Strength:

Kettlebell Bulgarian squat 4 x 3 rep

W.O.D.

• Run 400
• 15 Pull up
• 15 Thruster (45/30)

3 rounds.

Thursday 8 September

 Andrea’s the first girl at CrossFit Birkenhead to Rx a handstand push up WoD. She just got her first HSPU about a month ago and proceeded to do 45 in yesterdays WoD!!

Strength:

Jerk 3, 2, 1, 1 rep

W.O.D.

• Kettlebell swing (24/16)
• Box jump
• Burpee

1 to 10 reps

HAPPY BIRTHDAY RAYGJON & KURT!!

Wednesday 7 September

 Strength:

Snatch 4 x 3 rep

W.O.D.

‘Diane’

• Deadlift (100/70)
• Handstand push up

21, 15, 9 reps, for time.

Compare to: 23/03/2011

Tuesday 6 September

Nic C pictured mid way through ‘Fran’ at the Mount CrossFit team comp on Saturday. A few interesting characters in the background….

Strength:

Turkish Get Up 3 x 3 rep

W.O.D.

• Run 200
• 6 Power clean (60/40)
• 12 Knee to elbow

5 rounds