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How does the CFI nutrition programme work?

In CFI, our nutrition programme is based around listening, education, empowerment, and accountability. Listening: If its your first time in the gym we're not going to load 100Kg on the bar and tell you to crank out some back squats. No, instead we'll talk to you to...

Madie’s Level One

A couple weeks ago, I got the chance to go up to Belfast and complete my CrossFit Level 1 certification. Getting this opportunity was really cool, knowing that if I were to complete it, I would be able to coach group classes at CrossFit Ireland. I went up to Belfast...

Partner Rowing Drills

Partner Rowing Drills to maximise your power at the start of the stroke. We want to transfer as much power as possible from our feet to the handle and flywheel in rowing. This drill helps us find that power. Get your partner to lean over the flywheel and hold onto the...

A good plan is half the battle

We've all heard the old adages, "fail to plan, plan to fail", or "a good plan is half the battle". Sure they are cliches but in a lot of cases a cliche exists because it can hold true. No matter how good our intentions are in terms of our nutrition if we don't plan...

First Five Rowing Strokes

To maximise your start on the rower follow this sequence. Power and momentum on the rowing machine is built by keeping the fly wheel spinning. We start with a full stroke, then build up from quarter-strokes to full strokes over the next 5 to find our rhythm.  ...

Our Influences

As coaches, it's important that we have role models ourselves, to keep us in line and expose us to new ways of thinking so we don't get bogged down in our own (narrow) ideas. Three of our biggest influences are Ben Bergeron, Max El-Hag, and Pat Sherwood. Ben Bergeron...

My diet isn’t working

We can forget that following a diet plan can take a bit of work. Work to plan meals, work to prepare them, self control, changing habits we’ve most likely built up over a long period of time. Failure to to any of these things isn’t the fault of the diet plan itself. it’s a failure on our part to understand that there may be some work involved or maybe even a lack of accountability on our part.

Lessons From Tony

I’ve been doing this stuff a while now and I thought I’d share some lessons I’ve learned along the way in a bid to help you avoid the same mistakes especially for the folks who are new to CrossFit. These lessons are the result of 7 + years of doing this stuff and...

10 Lessons in 10 Years

10. You can go farther than you can imagine. Just look back at this picture of CrossFit Ireland. Now CrossFit Ireland today. It's really hard to see the future and how far you can go. We all tend to think of the future as being similar to the present, but you can grow...

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