May 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=533 w=200 h=220 float=right]Gymnastics: Max muscle up/muscle up progressions L sit Planche W.O.D Run 400 20 Push press (40/25) 20 Box jump 3 rounds

[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=532 w=200 h=220 float=right]2011 Regionals workout 4 Choose to do it individual For time: 100 Pull-ups 100 Kettlebell swings (24/16) 100 Double-unders 100 Overhead squats (42.5/30) Or make up a 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=530 w=200 h=220 float=right]Team Handstand outside Sydney Stadium W.O.D. ‘Murph’ Run 1.6k 100 Pull up 200 Push up 300 Squat Run 1.6k Partition the pull ups, push ups and squats as

[singlepic id=531 w=200 h=220 float=right]Initial setup for the first workout pictured. CrossFit Birkenhead team placed 10th for Workout 1, and 25th equal for workout 2. 18th overall after day 1. Strength: Weighted Pull up 3 x 3 rep W.O.D. ‘Helen’ Run 400m 21 Kettlebell swing (24/16) 12 Pull up 3 rounds, for time. Compare to:08/03/2011

[singlepic id=510 w=200 h=220 float=right]The team heads to Sydney today, competition starts Friday morning.  You can follow the action here: The Team of 3 men, 3 women representing CrossFit Birkenhead is: Myself, Jack Madden, Josh Coburn, Ness Lawgun, Andrea Valova and Jaime Goodwin. Workout 1 is 4 x 750m Row followed by 50 Handstand pushups

[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=529 w=200 h=220 float=right]Strength: Snatch 3 x 3 rep W.O.D. ‘Elizabeth’ Squat clean (60/40) Ring dip 21, 15, 9 reps for time. Compare to:13/01/2011

[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=528 w=200 h=220 float=right]Overhead plate lunges have got to be one of my favorites… Strength: Jerk 3, 2, 1, 1 rep W.O.D. 10 Kettlebell swing (24/16) 10 Box jump 20 Double

[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=527 w=200 h=220 float=right]Strength: Clean 4 x 3 rep W.O.D. Run 800 15 Deadlift (100/70) 15 Press up 30m overhead plate lunge (20/15) 15 Press up 15 Deadlift Run 800 Compare

[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=526 w=200 h=220 float=right]The CrossFit Games Regional workouts have been announced, check here to see what the team are in for: Regional Workouts Strength: Overhead squat 3 x 3 rep W.O.D. ‘Nancy’

[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=525 w=200 h=220 float=right]Amanda threw a Handstand up at the top of the Pinnacles a couple of weeks back. Much safer than planking…. W.O.D. ‘Danny’ 30 Box jump 20 Push press