STRENGTH Weighted dip One arm row 4 x 3 rep WOD Shoulder to overhead (60/40) Burpee pull up 21, 15 9 rep (12 minute cap) For the burpee pull up, use a pull up bar that’s just out of your reach. For a fast time, you’ve got to keep moving!
THURSDAY 19 JANUARY Read More »
Niklas PB’d after the WOD with an easy 65kg Squat Snatch – there’s a lot more in the tank! [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”] STRENGTH Front squat 4 x 3 rep WOD Spend 5 minutes building
WEDNESDAY 18 JANUARY Read More »
STRENGTH Strict handstand push up Strict pull up Max reps, 5 sets each Scale the pull ups with a band and HSPU with ab mats so you can get 5+ reps in the first set. WOD 5 Man maker (20/15) Run 200 6 rounds (15 minute cap) Compare to: 14/01/2015
TUESDAY 17 JANUARY Read More »
STRENGTH Clean & Jerk 5 x 2 rep Build up to two heavy reps. WOD 5 Power clean (70/45) 8 Toe to bar 10 Burpee 10 minutes, as many rounds as possible. This wod should be fast with high intensity. Choose a weight that allows you to do the power cleans unbroken comfortably for at
STRENGTH Front squat 4 x 3 rep WOD ‘Partner workout’ 30 Push up 30 Thruster (50/35) 30 Pull up 30 Box jump 15 minutes, as many rounds as possible
SATURDAY 14 JANUARY Read More »
STRENGTH Deadlift 5 x 5 rep WOD Burpee Clean & Jerk (50/35) 21, 15, 9 reps (10 minute cap) This should be a fast intense workout. Push hard through the burpees and choose a weight that you can go mostly unbroken with.
Matt Piggin getting some pontoon handstand practice in on holiday 🙂 STRENGTH Overhead squat 3, 2, 1, 1. WOD Row 800 60 Wall ball 40 Toe to bar 20 Overhead squat (60/40) 10 Muscle up 16 minute cap Compare to: 17/11/2016 You can scale the toe to bar to 90deg with consecutive kips and muscle
THURSDAY 12 JANUARY Read More »
GYMNASTICS Handstand roll outs Ring holds L sit 4 rounds then spend 5 minutes building up snatch weight WOD 2 Power snatch 30 Double under 5 rounds rest 2 minutes 2 Squat snatch 15 Box jump 5 rounds 1 exercise every minute You can use the 5 power snatch rounds to get the lifts feeling
WEDNESDAY 11 JANUARY Read More »
STRENGTH Push press Weighted pull up 5 x 3 rep WOD Run 400 20 Shoulder to overhead (60/40) 20 Pull up 3 rounds (13 minute cap) Aim to complete the first round under 4 minutes to finish before the cap. Scale the weight/pull ups to keep intensity high.
TUESDAY 10 JANUARY Read More »
STRENGTH Back squat 5 x 3 rep WOD 50 Deadlift (80/55) 40 Burpee 30 Kettle bell swing (32/24) 20 Burpee 10 Squat clean 15 minute cap
Coach
Bachelor’s Degree in Sport and Exercise Science, REPs Exercise Consultant qualification.
Coach
Day Job: CrossFit Coach, Personal Trainer, Tutor at Fit Futures Academy
Fav WOD: Power cleans, overhead squats
Least fav exercise: Thrusters!
What I love about coaching: How technique is key to improving performance, people realizing they can achieve much more than what they thought possible.
FISAF instructor France, CrossFit Level 1 and 2, CrossFit Weightlifting, CrossFit Gymnastics, CrossFit Kids, and CrossFit Defense
Coach
Day Job: English teacher to former refugees and migrants. Tutor Trainer and programme coordinator.
Fav WOD: Filthy 50
Least fav WOD: Fran
Fav exercise: Burpees
Least fav exercise: GHD
What do you love most about coaching at CFB?: I love the diverse community where everyone is so encouraging. The workouts are varied and challenging and giving scaling options means everyone can successfully do the workout no matter where they are on their fitness journey.
CrossFit Level 1
Coach
Day job: Recruitment Consultant
Fav WOD: Murph
Least fav WOD: Fran
Fav exercise: Hang Power Cleans
Least fav exercise: Wall balls
What do you love most about coaching at CFB?: I enjoy the community feel of the gym and love seeing the members continuing to learn and develop their fitness.
BSc Hons Sports Coaching
CrossFit Level 1 Trainer
Coach
Day job: Sports Therapist, Programme Manager & Tutor
Fav WOD: Cindy
Least fav WOD: Nate
Fav exercise: Clean & Jerk
Least fav exercise: Handstand Push-ups
What do you love most about coaching at CFB?: It’s great fun and I enjoy being a part of the amazing journey our members embark on as they push their physical and mental limits to reach their fitness goals!
CrossFit Level 1 Trainer
COACH
DAY JOB: Early years teacher
FAV WOD: Filthy Fifty
LEAST FAV WOD: Kel-Sue
FAV EXERCISE: Back squats
LEAST FAV EXERCISE: Burpees
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Seeing people improve or master something during a class!
CrossFit Level 1 Trainer
COACH
DAY JOB: Self employed in E-commerce
FAV WOD: Grace
LEAST FAV WOD: Murph or anything with lots of running
FAV EXERCISE: Front squats for weight and O/H squats in WODs
LEAST FAV EXERCISE: Running
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Like minded people who want to get better and want to be coached
COACH
DAY JOB: University of Auckland student
FAV WOD: Grace
LEAST FAV WOD: Fran
FAV EXERCISE: Back Squats
LEAST FAV EXERCISE: Burpees/Running
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB:
CFB is a family-oriented environment, it is not only a place to learn about CrossFit whilst having fun, but a safe environment to better all aspects of your health. There’s some good banter too lol.
CrossFit Level 1 Trainer, CrossFit Weightlifting course
COACH
DAY JOB: Tattooist
FAV WOD: Filthy Fifty
LEAST FAV WOD: Murph
FAV EXERCISE: Handstand and pull-up practice
LEAST FAV EXERCISE: Overhead squats
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: The people. Everyone is very friendly and always willing to give and receive advice. It’s an amazing community.
CrossFit Level 1 Trainer
CrossFit Level 2 Trainer
COACH
DAY JOB: Compliance
FAV WOD: Long WODs with lots of time
LEAST FAV WOD: Fran
FAV EXERCISE: Double-unders + Handstands
LEAST FAV EXERCISE: Thrusters
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: I love helping and encouraging people to enjoy and make the most of that hour in their day that they’ve put aside for the gym
CrossFit Level 1 Trainer,
CrossFit Weightlifting course
CrossFit Level 2 Trainer,
CrossFit Gymnastics course
COACH
DAY JOB: Finance Business Partner at Southern Cross
FAV WOD: Filthy Fifty
LEAST FAV WOD: Nancy
FAV EXERCISE: Squat Clean and all the gymnastics even though I am not a natural talent.
LEAST FAV EXERCISE: Overhead Squat
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Get people moving and see their progress and have a
positive impact on their lives
CrossFit Level 1 Trainer, CrossFit Level 2 trainer, CrossFit Scaling course cert, CrossFit ‘Spot the
Flaw’ course cert, CrossFit Weightlifting course
coach
DAY JOB: Solid Strength Equipment + CrossFit Birkenhead
FAV WOD: Handstand practice
LEAST FAV WOD: Any workout with Thrusters or Wall-balls
FAV EXERCISE: Overhead squats
LEAST FAV EXERCISE: Thrusters or wall-balls
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Seeing people get excited about improving and the
community that comes with the gym!
CrossFit Level 1 Trainer
Precision Nutrition Level 1 Nutrition coach
Studio Pilates Anatomy Course
Studio Pilates Mat Pilates Certification
Reform Certified Reformer Pilates Trainer
Owner + Head Coach
DAY JOB: Solid Strength Equipment owner/director + CrossFit Birkenhead owner/director
FAV WOD: Filthy Fifty
LEAST FAV WOD: nil
FAV EXERCISE: Double-unders
LEAST FAV EXERCISE: Back squats
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Inspiring people to improve their health and fitness
CrossFit Level 1 trainer, CrossFit Level 2 trainer, CrossFit Scaling course, CrossFit Gymnastics
course, CrossFit Endurance course, POSE Running trainer, NETFIT certified personal trainer, NETFIT certified Strength
& Conditioning coach
