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Tuesday 23 September

September 22, 2014 | Leave comment | Read More
2014-09-23-wod

Strength:

  • Shoulder press 3 x 3 rep
  • Push press 3 x 2 rep

W.O.D.

  • Run 400
  • 15 Kettle bell swing (32/24)
  • 12 Handstand push up

3 rounds

Monday 22 September

September 21, 2014 | Leave comment | Read More
2014-09-22-wod

This week will include an extended warmup with gymnastic movements every day. Handstand progressions, Muscle-up progressions and holds.

Gymnastics:

  • 3 Skin the cat (that name?!?)
  • Max L sit
  • Handstand
  • 3 rounds

Strength:

Back squat 4 x 5 rep

W.O.D.

  • 12 Toe to bar
  • 10 Box jump (70/60)
  • 5 Squat clean (80/55)

5 rounds

Saturday 20 September

September 20, 2014 | Leave comment | Read More
2014-09-20-wod

Strength:

Overhead squat 4 x 3 rep

W.O.D.

‘Partner/team workout’

  • 60 Push press (45/30)
  • 60 Kettle bell swing (24/16)
  • 60 front squat

2 rounds*

Every time reps are stopped, 3 burpees.

Friday 19 September

September 18, 2014 | Leave comment | Read More

A max box jump competition started between Caleb and Taz last night. This jump sealed the deal for Taz at 150cm. We had to move the blocks to another part of the gym so his head didn’t hit the roof. You’ll see the blocks wobble as he lands…we’ve made a note to check we’ve got the blocks on an even floor next time!

Sensible scaling options will be given to anyone who requires them for this workout.

W.O.D.

‘Barbara’

  • 20 Pull up
  • 30 Push up
  • 40 Sit up
  • 50 Squat

Rest 3 minutes after each round, 5 rounds.

Compare to: 06/01/2014

Thursday 18 September

September 17, 2014 | 1 Comment | Read More

2014-09-17-wod A few new faces at Jacks Olympic lifting class last night, plus a few of the veterans. Two spots left in the 5 week block, get in touch if you’d like to join the next 4 weeks.

Before you ask, yes the strength work is last today:)

W.O.D.

  • 1 Snatch
  • 5 High box jump

EMOM, 12 minutes

Strength:

Deadlift 4 x 5 rep

Wednesday 17 September

September 16, 2014 | Leave comment | Read More

2014-09-12-cft-shaz Shaz’s big Deadlift PB at CrossFit Total on Friday. Best lift was 117.5kg, at least 20kg more than she’s ever lifted!

Strength:

Max rep strict pull up, 4 sets. Rest 2 minutes between sets.

Compare to: 12/08/2014

W.O.D.

  • Row 1000
  • 50 Wall ball
  • 40 Overhead squat (42.5/30)
  • 30 Handstand push up

Tuesday 16 September

September 15, 2014 | Leave comment | Read More

2014-09-15-post-sweet-16 Carnage after Grace’s Sweet 16 workout yesterday!

Strength:

Clean & Jerk 5 x 2 rep

W.O.D.

‘Tabata’

  • Renegade row (15/10)
  • Sit up
  • Hang power clean (60/40)

Score = lowest reps in any set for each exercise

Monday 15 September

September 15, 2014 | Comments Off | Read More

Graces Birthday workout today, her Birthday was on Friday but we had CrossFit Total on, so here it is today! Here’s her 16kg shoulder press, accompanied by a certain song…

Strength:

Front squat 4 x 3 rep

W.O.D.

‘Sweet 16′

  • 16 Burpee box jump
  • 16 Double under
  • 16 Shoulder to overhead (45/30)
  • 16 Double under
  • 16 Pull up
  • 16 Double under

16 minutes, as many rounds as possible

Saturday 13 September

September 12, 2014 | Comments Off | Read More

2014-09-12-cft-taz PB Deadlift for Taz at CrossFit total last night, 192.5kg. 200kg coming soon!

Strength:

Thruster 4 x 3 rep

W.O.D.

‘Partner workout’

  • 30 Dumbbell clean & jerk (20/15)
  • 30 Push up
  • 30 Slam ball slam

20 minutes, as many rounds as possible

Friday 12 September ((5.45pm only))

September 11, 2014 | Comments Off | Read More

((5.45p.m only))

CrossFit Total

  • Back Squat
  • Shoulder press
  • Deadlift

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

Compare to: 02/08/2013

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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