Workout of the Day (W.O.D)

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

[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=469 w=200 h=220 float=right]All the girls at the 5.45pm class finished the WoD well before any of the men. Whats happening guys!?!? Strength: Deadlift 4 x 3 rep W.O.D. 12 Hang

[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=469 w=200 h=220 float=right]Strength: Push jerk 4 x 3 rep W.O.D. Thruster (40/30) Toe to bar Burpee 10 to 1 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=468 w=200 h=220 float=right]We weren’t far off getting to do a real practice run of the first games WoD last night.  Did 2 waves of our own high rep 10 min

The first workout for the 2011CrossFit  Games Open will be announced at 2pm today. Check the games site Here. If you haven’t registered yet you have until Sunday to do so. All CrossFit Birkenhead members are welcome to enter and experience the competition. If you’re interested email me or see me at a class. Gymnastics