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Accept Two Things (To Help You Achieve Your Ambitions)

Accept Two Things It will be more work than you anticipate. You will make a mistake and regress at some point. We all nod our head in agreement at the start of a task when we hear it’ll be hard work. Where we trip us is in underestimating the strain that that work...

Story Time – Recover for Results

With The Open so close the natural tendency is to really up our training to be as fit as possible. But is extra training where you’re best off spending your time/energy? CrossFit is so effective because of the intensity. As a general rule, the more we do in one...

What is Olympic Weightlifting?

The Basics The sport of Olympic Weightlifting consists of two lifts; the snatch and the clean & jerk. In the snatch, the lifter lifts the barbell from the floor to overhead in one smooth movement. In the clean & jerk the lifter first lifts the bar from the floor to...

Laoise – The Open is For Everyone!

The CrossFit Open is for everyone! If you are brand new to CrossFit or have been doing it for years, if you have no RX movements or all of them, you can gain a lot by competing in the CrossFit Open. The competition element doesn’t have to be with anyone else, it is...

Improve Your Overhead Strength With The Armbar

For the armbar: Set up like a Turkish Get Up Bend your knee and put it across your body Keep pressing up into the kettlebell and roll as far onto your stomach as you can. Hold for 30-60 seconds For the bent armbar: Set up in a side plan or half side plank Reach up...

Rowan – Why Do The CrossFit Open?

If you aren’t in over your head, how do you know how tall you are? - T.S. Elliot So what’s it all about? The Open is a global series of workouts held across a number of weekends where every CrossFitter who registered for the event has a chance to see where they stand...

Don’t Deprioritise Your Health

All the little actions that make up our health rarely seem important because they’re not urgent.  Second to that is the effects aren’t felt generally until much later. To be very dramatic, no one gets a heart attack after eating one burger. But, cumulatively over...

Workouts 08 January – 13 January (CrossFit AF)

Monday Metcon 8 rounds for time of: 4 bar muscle-ups 2 cleans, ascending weight 50%-60%-70%-80%-90%-95%-102%-105% Stimulus - Technique Endurance/Strength Cooldown/Recovery 60 seconds table bridges 60 seconds crossovers Bonus Work 5 x 3-15 GHD Sit Ups 5 x 3-15 GHD Back...

Our Values

Coachable -Humble / Trusting / Growth-Focused Enthusiastic -Effort / Positive / Grateful Team-Player -Supportive -Conscientious -Helpful Mentor The great thing about these traits? They're all learned habits, and ones we can continually develop. When we focus on these...

How to Re-rack Jerks and Rebound Jerks

Learning the skill or re-racking a barbell onto your shoulder takes practice to develop the timing. Go onto your toes as the bar descends and use your legs as "shock absorbers" to soften the weight landing on your...

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