CrossFit Birkenhead

Saturday 19 May

Paul D — Fri, 18 May 2012 12:22:21 +0000

Gymnastics:

L sit
Planche
Ring holds

W.O.D.

‘Jackie’

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

For time.

Compare to: 01/12/2011

HAPPY BIRTHDAY MARK M!!

Friday 18 May

Paul D — Thu, 17 May 2012 12:53:36 +0000

Before photo of the stadium. It was all quiet and peaceful last night, today will be all energy and excitement. The team is hyped and ready for action!

Strength:

Back squat 4 x 5 rep

W.O.D.

Run 400
10 Power clean (60/40)
10 Burpee

3 rounds

Thursday 17 May

Paul D — Wed, 16 May 2012 12:49:23 +0000

The CrossFit Birkenhead Team leaves for Sydney this morning, competing in the Australasian Regionals this weekend. They’ve all been training hard, lots of Olympic lifting and teamwork training over the last month. We’ll see it all paying off on competition day. You can follow the action (possibly some live streaming video) HERE

Strength:

Weighted push up 4 x 3 rep

W.O.D.

12 Kettlebell swing (24/16)
6 Single arm kettlebell thruster

10 minutes, as many rounds as possible

Wednesday 16 May

Paul D — Tue, 15 May 2012 12:46:44 +0000

Big Turkish Get Up from Andrea yesterday, 28kg. Made it look easy too.

Strength:

Overhead squat 4 x 3 rep

W.O.D.

30 Double under
20 Sit up
10 Box jump (70/60)

5 rounds

Tuesday 15 May

Paul D — Mon, 14 May 2012 12:08:37 +0000

Strength:

Turkish get up 3, 2, 1, 1

W.O.D.

Squat clean (40/25)
Push press

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

Monday 14 May

Paul D — Sun, 13 May 2012 12:07:10 +0000

Strength:

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

W.O.D.

5 Pull up
6 Burpee

8 minutes, as many rounds as possible.

Saturday 12 May

Paul D — Fri, 11 May 2012 12:41:14 +0000

Strength:

Clean 4 x 3 rep

W.O.D.

Run 400
20 Dumbbell power clean (20/15)
20 Box jump
10 Handstand push up
20 Box jump
20 Dumbbell power clean
Run 400

Friday 11 May

Paul D — Thu, 10 May 2012 12:05:44 +0000

85kg Snatch from Richie yesterday. His power to weight ratio is getting good, he’s still weighing in at only 70kg. 110kg clean and jerk earlier in the week also!! There was a time when he wanted to be as strong as me, now it’s me wanting to be as strong as him!

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

20 Toe to bar
20 Push up
30m Overhead S/A Dumbbell lunge (20/15)

3 rounds

HAPPY BIRTHDAY ALICE AND JOHN T!!

Thursday 10 May

Paul D — Wed, 09 May 2012 12:45:13 +0000

Strength:

Hang snatch 4 x 3 rep

W.O.D.

Deadlift (100/70)
Wall ball

21, 15, 9 reps

Wednesday 9 May

Paul D — Tue, 08 May 2012 12:35:24 +0000

Strength:

Shoulder press 2 x 3
Push press 2 x 2
Jerk 2 x 1 rep

W.O.D.

8 Overhead squat (45/30)
5 Burpee

8 minutes, as many rounds as possible

Tuesday 8 May

Paul D — Mon, 07 May 2012 12:19:03 +0000

I’m not sure how Steph got through the mud so clean looking!! All those behind her not so…

Strength:

Weighted push up 4 x 5 rep

W.O.D.

‘Helen’

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

3 rounds, for time.

Compare to: 09/11/2011

Monday 7 May

Paul D — Sun, 06 May 2012 12:26:09 +0000

Our Muddy Mile fundraiser on Saturday was a huge success, great turn out of entrants and supporters, weather couldn’t have been better!! Big thanks to the Navy for use of their facilities and John T for all the work and support he put into organising.

Pictured above is the first wave of mud runners, it will serve as a ‘before’ photo, more to come during the week.

Strength:

Back squat 4 x 5 rep

W.O.D.

5 Clean and jerk (60/40)
20 Double under

10 minutes, as many rounds as possible