Buy CrossFit equipment here CrossFit Games 2015

Saturday 1 August

July 31, 2015 | Leave comment | Read More

Today’s workout has a high volume of reps. Partnering up is an option for some, recommended for others.

W.O.D.

‘Kelly’

  • Run 400m
  • 30 Box jump
  • 30 Wall ball

5 rounds, for time.

Compare to: 31/01/2015

Friday 31 July

July 30, 2015 | Leave comment | Read More

2015-07-30paradisocf I dropped in for a workout at Paradiso CrossFit while in Venice Beach. That place has to be over 40deg in the afternoon. Was so hot while training I was missing the cooler temperature back home!

Strength:

Deadlift 4 x 5 rep

W.O.D.

  • 3 Manmaker (20/15)
  • 10 Pull up

8 minutes, as many rounds as possible

  • Prone hold Tabata
  • 1 minute rest
  • Hollow rock Tabata

Thursday 30 July

July 29, 2015 | Leave comment | Read More

Gymnastics:

  • L sit
  • Bar front lever
  • 3 rounds

Tabata handstands

W.O.D.

  • Clean
  • 20 Double under

15 minute EMOM

Book your class using the Mindbody website or Mindbody Connect App…

Wednesday 29 July

July 29, 2015 | Leave comment | Read More

2015-07-29-venicebeach I got some gymnastics training in at Venice Beach yesterday. Hung out with some locals and got some tips on bar muscle ups.

Strength:

  • Weighted push up 4 x 5 rep
  • Weighted pull up 4 x 5 rep
  • 1 minute rest between each set, alternate exercises.

W.O.D.

  • Row 1000
  • 20 Overhead squat (60/40)
  • 20 Burpee bar hop
  • 10 Overhead squat
  • 10 Burpee bar hop

15 minute time cap

Tuesday 28 July

July 28, 2015 | Leave comment | Read More

img_3578 The 2015 CrossFit Games is complete! 2 new champions, Ben Smith and Katrin Davidsdottir. Big congrats to the NZ competitors Kevin Manuel and Alethea Boon. Alethea Finished 20th and Kevin 17th.

Strength:

Back squat 4 x 3 rep

W.O.D.

  • 20 Toe to bar
  • 20 Handstand push up

2 rounds

  • 20 Sit up
  • 20 Shoulder to overhead

2 rounds (14 minute cap)

Monday 27 July

July 26, 2015 | Leave comment | Read More

11800410_10206134502312922_4800456105651062723_n Paul doing ‘Abbate’ in California with Anthony Pieroni from Momentum Gear…

STRENGTH:
• Snatch 5 x 2 rep

WOD:
• 5 Burpee box jump
• 8 Kettle Bell swing (32/24)

8 min amrap.

Saturday 25 July

July 24, 2015 | Comments Off | Read More

Strength:

Deadlift 4x 3 rep

W.O.D.

‘Partner workout’

  • Row 600
  • 30 Burpee
  • 60m Overhead plate lunge (20/15)
  • 30 Wall ball

20 minutes, as many rounds as possible

Friday 24 July

July 23, 2015 | 1 Comment | Read More

img_1716-jpg Paul’s straight into it… Kevin Manual winning his heat of the sandbag workout at The CrossFit Games.

Gymnastics:

  • Bar front lever
  • Planche progressions

W.O.D.

‘Angie’

  • 100 Pull up
  • 100 Push up
  • 100 Sit up
  • 100 Squat

Time cap 25 min.

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: 17/04/2015

Book your class using the Mindbody website or Mindbody Connect App…

Thursday 23 July

July 22, 2015 | 2 Comments | Read More

2015-07-22wod Paul J with an easy 2 rep Push Press. Puts him at the top of the masters leader board!

Strength:

Overhead squat 4 x 3 rep

W.O.D.

  • Snatch complex
  • 1 Hang power
  • 1 Hang squat
  • 1 Power
  • 1 Squat

10 minute EMOM

  • Prone hold Tabata
  • 1 minute rest
  • Hollow rock Tabata

Wednesday 22 July

July 21, 2015 | Comments Off | Read More

2015-07-21wod Strength:

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

W.O.D.

  • Row 800
  • 60 Double under
  • 40 Wall ball
  • 20 Muscle up

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Testimonials

John Mayhew
I have been a member at CrossFit Birkenhead for the last 2 years and prior to that, CrossFit Birkenhead coach Paul Davies had been training me using CrossFit methods in one-on-one sessions. CrossFit workouts are unparallel to any other workouts in the New Zealand fitness industry today and it is not a new fad that is going to disappear anytime soon. In a CrossFit class members are always educated on best practise and technique is always taught and monitored. As a physician, I have been impressed by Paul’s ability to scale workouts to appropriately suit individual needs. Each CrossFit workout is always different and your body and mind is continually challenged. I have referred my own family and friends to Paul and many of them are now also members of CrossFit Birkenhead.
John Mayhew