May 2012

[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=825 w=210 h=220 float=right]Harper Coburn arrived on Monday morning and her mum Cara is doing well. We’ll see her back at CrossFit soon. Her Dad Josh hasn’t been in for 4 […]

Today’s workout is super tough but as usual there are a few scaling options for those who need to tone it down. Gymnastics: Handstands L sits W.O.D. 2012 Games Regionals individual workout 4 50 Back squats (60/42.5) 40 Pull-ups 30 Shoulder-to-overhead (60/42.5) 50 Front squats (40/30) 40 Pull-ups 30 Shoulder-to-overhead (40/30) 50 Overhead squats (30/20)

[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=824 w=210 h=220 float=right]Who’s keen to enter the 2012 Tough Guy & Gal Challenge on Saturday 30 June? It’s heaps of fun… honest! If we enter a team of 20+ it’s

[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=823 w=210 h=220 float=right]A well timed photo or syncronised CrossFit aerobics?!? Strength: Shoulder press 2 x 3 Push press 2 x 2 Jerk 2 x 1 rep W.O.D. 12 Kettlebell swing

[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=821 w=210 h=220 float=right]Practice: Work on exercises you need to most for 15 minutes. W.O.D. ‘Nicole’ Run 400m Max rep pull up (1 set) 20min as many rounds as possible. (Run400m

http://www.youtube.com/watch?feature=player_embedded&v=Rcwv3pUY1I8 Today’s WoD is from the 2010 Midwestern Sectional competition in the US, fastest time there was 3.53. Gymnastics: Planche L sit Back lever W.O.D. ‘Air Force’ 20 Thrusters (42.5/30) 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Perform 4 Burpees at the start of each minute before moving

CrossFit Games Regionals workout 2 summary features big Shaun doing his last hang clean at 102.5kg. Today’s workout is workout 2 from the regionals using the team version of row distance/reps. Those who are capable are welcome to try the individuals version which has everything doubled. Strength: Snatch balance 3 x 3 rep Snatch 3

Above video is a wrap up of the regionals weekend in Australia, Northern California, and Central North America. A discussion on Ruth Horrells second placing and the Haka tribute for her at the prize giving are at minute 14. Strength: Weighted pull up 4 x 3 rep during 3 minute rest; Planche L sit Back

Australia regionals workout 3 video featuring CrossFit Birkenhead, overall winners of the event! Strength: Overhead squat 3 x 3 rep W.O.D. 6 Dumbbell squat clean & jerk (20/15) 8 Box jump 12 minutes, as many rounds as possible. HAPPY BIRTHDAY CIERAN!!

[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=820 w=210 h=220 float=right]A Haka was performed by a large crew of Kiwi competitors during the award ceremony at the games, celebrating Ruth Horrell’s second placing in the individual competition. She runs