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Push Jerk BTN in Split Position | Weightlifting Demo & Info

Push Jerk Behind The Neck (BTN) in Split Position   How to Perform; Put the bar on your back in the same position you would do a back squat from (upper traps). Position your feet in your split position with the weight evenly distributed between the front heel and the...

Workouts 13 November – 18 November (Training For Happiness)

Monday Strength Power Clean 1-1-1-1-1-1 Stimulus - Speed Strength Metcon AMRAP 6 6 Power Cleans 45/30Kg 6 Lateral Burpees Stimulus - Redline Capacity Bonus Work 5 x 3-15 GHD Sit UPs 5 x 3-15 GHD Back Extensions Tuesday Metcon 100 Double Unders 80 Toes to Bar 60 Wall...

Strength for Ring Muscles

Ring Muscle Ups require a good deal of pure upper body strength. Work towards holding a false grip for 60 seconds. At the start the false grip may be so uncomfortable you can only hold for a few seconds. Be patient and build up day by day. Then start working on your...

Ronan & Erica

As we have been effectively travelling for the last 5/6 years we haven't had a solid base in any aspect of our lives. Coming home for good, has been the best decision we have made. We are happier, more relaxed, less stressed and ultimately healthier as a result....

Flexibility for Golf | What you need to know…..

The game of golf has made drastic changes in the last decade or so. The days of golfers just using the sport to stay "in shape" are gone. If you want to be competitive in the game these days one needs to focus on training to help reach your potential. A good golf...

Pause Snatch | Weightlifting Demo & Info

  How to Perform: The pause snatch can be performed from many of the positions throughout the lift (hang, power position etc) but for the purpose of this pause snatch we will be focusing on just off the floor (2" to be specific). Pull the bar 2" off the floor and...

Lat Strength Drills for Bar Muscle Ups

If you've got chest to bar pull ups but not achieved the muscle up you need to work on getting your hips to the bar. Try these two drills to help dial in the feeling of the movement and then build the strength...

Workouts 6 November – 11 November (Yay Fitness)

Monday Metcon 4 Rounds For Time: 21 Deadlifts 61/43Kg 15 Box Jump Overs (24/20) 9 Push Jerks 61/43Kg Stimulus: Move well out of breath Bonus Work 8 Rounds: 20 seconds hollow/20 seconds rest Tuesday Skills Handstand Progressoins Metcon AMRAP 20 minutes of: 3 Pull-ups,...

Ring Rows For The Win

Ring Rows are an under appreciated exercise to build upper body strength and stability. For a start, make sure you're pulling to the base of your ribcage, not your armpit. This will force your mid back to work much harder (and we want this!) Once you can comfortably...

One Number

Speaking with a new member during the week they said they were "only down 2Kg" since working on their diet. I suggested that it's better than being up 2Kg in the same period, which had been the case for x amount of years while their weight crept up. So really it was a...

Workouts 30 October – 4 November (Best Fitness in Dublin)

Monday Warm Up Dodgeball! Death By Wall Balls 1 Wall Ball in the first minute, 2 in the second minute, 3 in the third minute... Death by Kettlebell Swing 1 KBS in the first minute, 2 in the second minute, 3 in the third minute... Death by Assault Bike 2 Calories in...

Why We Have Mixed Classes?

At CFI, after you complete your personal on ramp course, all our classes are suitable for all levels. But wouldn't that mean some people would get lost in the crowd? We invest heavily in having expert coaches who know what the intended outcome of the workout is, so...

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