Saturday 4 September

September 4, 2010 | 3 Comments | Read More

 This picture is of last nights class, 15 people at CrossFit on a Friday evening….such dedication ;-)

W.O.D.

‘Kelly’

Run 400m

30 Box jump

30 Wall ball

5 rounds, for time.

Compare to:29/05/2010

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Friday 3 September

September 3, 2010 | 5 Comments | Read More

 Nice handstand Rebecca!! she can almost kip off the floor too... Strength:

Front squat 5 x 3 rep

W.O.D.

Kettlebell swing(24/16)

Power clean (60/35)

10 to 1 reps, for time.

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Thursday 2 September

September 2, 2010 | 2 Comments | Read More

 Josh, 55kg dead hang pull up Strength:

Shoulder press 5 x 5 rep

W.O.D.

4 Inverted burpee

8 toe to bar

7 rounds, for time.

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Wednesday 1 September

September 1, 2010 | 1 Comment | Read More

 Josh's sampler WoD A good turn out for Josh’s Sampler last night, everyone likes a challenge.

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

Run 400

10 Deadlift (100/65)

12 Ring press up (10cm from ground)

4 rounds, for time.

HAPPY BIRTHDAY DANE!!

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Tuesday 31 August

August 31, 2010 | 5 Comments | Read More

 Some energetic motivation displayed yesterday, awesome!! Strength:

Power clean 4 x 3 rep

W.O.D.

‘Josh’s sampler’

Deadlift (40/25)

Push press

Overhead squat

Clean and jerk

Thruster

Back squat

Power snatch


10 reps each, 2 rounds.

HAPPY BIRTHDAY JOSH!!

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Monday 30 August

August 30, 2010 | 12 Comments | Read More

Check this video, world record Fran time.

Gymnastics:

Muscle up progressions

Handstands

Ring holds

W.O.D.

‘Fran’

Thruster (42.5/30)

Pull up

21, 15, 9 reps, for time.

Compare to: 21/06/2010

HAPPY BIRTHDAY AMANDA FOR YESTERDAY!!

HAPPY BIRTHDAY EMMA G, KEVIN G AND KIRSTY!!

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Saturday 28 August

August 28, 2010 | Leave comment | Read More

 Amanda & Johnny breaking PB's Power:

Push jerk 4 x 3 rep

W.O.D.

10 Kettlebell swing

7 Burpee

7 Knee to elbow

12 minutes, as many rounds as possible.

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CrossFit Total Friday 27 August (5.45pm)

August 27, 2010 | Leave comment | Read More

CrossFit Total

Back Squat

Shoulder press

Deadlift

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

Compare to: 30/07/2010

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Friday 27 August (A.M.)

August 27, 2010 | Leave comment | Read More

 The boys going strong on the rower Strength:

Weighted pull up 4 x 3 rep

W.O.D.

Snatch

10 minutes @ 3 rep/minute.

Compare to:25/06/2010

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Thursday 26 August

August 26, 2010 | 6 Comments | Read More

 Gymnastics:

Ring holds

Handstands

Band front levers

W.O.D.

‘Jackie’

Row 1000

50 Thruster (20/15)

30 Pull up

For time.

HAPPY BIRTHDAY MOA!!

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John Mayhew
I have been a member at CrossFit Birkenhead for the last 3 months 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

What is CrossFit? The video