admin

[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=1222 w=210 h=220 float=right]Strength: Weighted push up 4 x 5 rep W.O.D. 40 Overhead squat (45/30) 30 Burpee box jump 20 Overhead barbell lunge 10 Turkish get up (24/16)

[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=1221 w=210 h=220 float=right]Jacks 7.5kg Jerk PB yesterday of 115kg. His first heavy session with our new Zhangkong (ZKC) barbells…can an awesome barbell help that much??? Gymnastics: Handstands Planche Ring holds

[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=1220 w=210 h=220 float=right]Great to see all the girls at 6.30am  inspiring each other to squat more this morning. All of them doing sets with 55kg. Strength: Jerk 3, 2, 1,

[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=1219 w=210 h=220 float=right]Something a bit different started the Battle of the Fittest comp on the weekend,  2 laps of Alexandra park raceway. (2km) Josh in the red shirt, off to

[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=1218 w=210 h=220 float=right]Alana at Battle of fittest comp yesterday. Successful 60kg Clean and Jerk. It’s her first comp as an individual competitor and she’s doing awesome! Her and Josh have

[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=1217 w=210 h=220 float=right]The Battle of the Fittest CrossFit competition is on at Big Boy Toys this Friday-Sunday. Josh and Alana are representing CF Birkenhead, going up against the top athletes

[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=1216 w=210 h=220 float=right]Big weighted pull up for Rob today, 71.25kg Strength: Weighted pull up 4 x 3 rep W.O.D. 20 Burpee 20 Overhead squat (45/30) 40 Double under 12 minutes,

W.O.D. Every minute, on the minute; 3 Cleans Power, hang, full squat 10 minutes Strength: Deadlift 4 x 3 rep

[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=1215 w=210 h=220 float=right]Big push presses from Wayne yesterday. Great improvements with technique. Strength: Shoulder press 3 x 3 rep Push press 3 x 2 rep W.O.D. Run 800 5 Turkish

[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=1214 w=210 h=220 float=right] Gymnastics: Muscle up progressions Handstands/Planche Ring holds W.O.D. ‘Cindy’ 5 Pull up 10 Push up 15 Squat 20 minutes, as many rounds as possible. Compare to: 12/04/2013