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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...

How to Make Contact on Chest to Bar Pull Ups

If you're getting the height on your chest to bar pull ups but not making contact it could be your traps are overactive. Focus on relaxing your traps and keeping your shoulders back and down to allow your body to make contact for a GOOD REP. Lat pull downs will also...

Not Just This Year, But The Next Thirty Years

Happy New Year! I was speaking with a member who does private training sessions and they worked out that if they took care of themselves, they could be doing this for the next thirty years. It’s New Year’s Day and we all use this time to think about the next year and...

2017 Review/2018 Rocks

Last week all the staff took two days in the Irish Management Institute to review 2017. The aim is to take the best of what we’ve done and learn from the mistakes of the past year to improve the service in 2018. One of the biggest highlights of the year for us was...

Workouts 25 December – 30 December

Monday Christmas Open Gym Tuesday CROSSFIT LINCHPIN TEST 1 For time: 400m run Fran 75/55 400m run Fran 75/55 400m run Stimulus - Aerobic/Muscular Endurance Bonus Work 6 Rounds 40 seconds hollow 20 seconds rest Wednesday Metcon Every 4 minutes x 6 rounds 9 Calories Row...

Keeping Your Elbows Healthy – Part 2

In addition to Voodoo Flossing and Banded Work, rolling out your triceps on a barbell is an excellent way to free up range in your elbow, alleviate pain and improve your movement quality. Spend about 20-30 seconds working above and below the eblow, on the top and...

Keeping Your Elbows Healthy (Part 1)

A lot of grip work with barbells, rings, pull-up bars and especially rope climbs means we need to spend time helping our elbows recover. Voodoo flossing is an excellent way to help. Have a team-mate wrap above and below the joint at as tight a pressure as you can...

Workouts 18 December – 23 December

Monday Metcon AMRAP 5 50 Wall Ball Buy In 9 Hang Power Cleans 50/35Kg 9 Lateral Burpees Over Bar -rest 5 minutes- AMRAP 5 35 Wall Ball Buy In 6 Hang Power Cleans 60/40Kg 6 Lateral Burpees Over Bar -rest 5 minutes- AMRAP 5 20 Wall Ball Buy In 3 Hang Power Cleans...

Supine Trunk Rotations | GolfFit Demo & Info

Supine Trunk Rotations / Stability Exercise   How to Perform: To perform this exercise you will be a swiss ball or stability ball. Yo will start by sitting on the swiss ball and then while walking your feet away from the ball, ly down on top of the ball. You want the...

Story Time – Bright Spots & WOOP (Goal Setting)

When we're establishing our goals for Fitness, Health, & Happiness, we're often looking at changing behaviours and ultimately outcomes. Searching for Bright Spots (popularised by Chip and Dan Heath in their book "Switch") helps direct our attention to what's going...

Workouts 11 December – 16 December (Happiest Gym Around!)

Monday Metcon "14.4" Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans, 61/43Kg 20 muscle-ups Stimulus - Open Prep Bonus Work AMRAP 10 10 Cal Bike 10 Ring Push Ups Tuesday Metcon AMRAP 15...

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