March 2011

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=481 w=200 h=220 float=right]Whose that girl on the right with the muscles ; ) Gymnastics: Ring holds Handstands Bar front levers W.O.D. 2011 Games open workout 2 9 Deadlift (70/45) 12 […]

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=478 w=200 h=220 float=right]Workout 2 is released at 2pm today. Rowing, max strength, gymnastics??? The possibilities are almost endless, ahh the suspense!! Strength: Shoulder press 4 x 3 rep W.O.D. 5

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=477 w=200 h=220 float=right]Workout 1 of the CrossFit Games open competition has now officially closed.  CrossFit Birkenhead has 20 Competitors entered as individuals, and collectively we make up an Affiliate team

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=476 w=200 h=220 float=right]Dayne ‘The Boxer’ sporting his boxing boots for his attempt at the games WoD yesterday afternoon. We’ve had all sorts of preferred footwear used; Nike Free’s, running shoes,

This video from CrossFit HQ shows highlights of the women in the 2010 CrossFit games. We have 8 women from CrossFit Birkenhead entered in the games so far, a couple more yet to register…. Gymnastics: Ring holds L sit Handstands W.O.D. Power clean (60/40) Burpee 30, 20, 10 reps

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=475 w=200 h=220 float=right]Last weekend, Nic (pictured on right) and her friend Annika Brun pushed their limits in the ARC multi sport endurance event, raising money for the charity Nic set

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=474 w=200 h=220 float=right]Strength: Weighted pull up 4 x 3 rep W.O.D. 10 Box jump 8 Overhead squat (40/30) 5 Knee to elbow 12 minutes, as many rounds as possible.

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=473 w=200 h=220 float=right]Paul J, still getting stronger on Deadlifts!! Strength: Clean 4 x 3 rep W.O.D. ‘Diane’ Deadlift (100/70) Handstand push up 21, 15, 9 reps, for time. Compare to:10/12/2010

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=472 w=200 h=220 float=right] Strength: Push press 4 x 5 rep W.O.D. Run 400 12 Kettlebell swing (24/16) 12 Ring dip 4 rounds HAPPY BIRTHDAY ROB.W!!

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=471 w=200 h=220 float=right]Due to a few technical issues the deadline to submit scores for workout 1 has been extended to 2pm Monday 29th March (our time). Registration is extended until