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Workouts 26 March- 31 March (Bring a friend week!!)

Monday Structure AMRAP 30 10 Strict Chin Ups 1 Sled Drag 25' 12 Half Kneeling Presses into 50' Overhead Walk 50' D-Ball Carry 10 Handstand Rocks Aim Physical - Joint Strength Mental - Recovery/Virtuosity Core 4 Rounds 20 seconds right side plank 10 seconds rest 20...

The Panda Cup Update Show 18.06

PANDA CUP UPDATE SHOW 18.06 18.4 - Derek talks to us about the handstand push up standards. Shout outs to A-J, Elaine, Ronan and Mark! Panda Cup Points Update: No Pants - 24 (126) Swolemates - 29 (111) WGT - 30 (130) WOD is Love - 32 (157) Predictions for 18.5 all...

Lessons from Ireland’s Grand Slam Winning Side

The Irish rugby team went over to Twickenham having already won this year’s championships, but had the incentive of winning only our third ever Grand Slam (winning all your matches in the tournament). Here’s some lessons I took from the campaign that I’ll be trying to...

Workouts 19 March- 24 March (Last week of the Open!)

Monday Metcon Complete as many rounds as possible in 20 minutes of: 10 Strict Toes to bar 15 push-ups 20 single-leg squats, alternating *After every 3 rounds, run 400 meters Aim Physical - Localmuscular Endurance Mental - Technique Focus Recovery/Cooldown Bent Over...

CrossFit Open 18.4 Strategy/Test

18.4 Strategy Handstand Push Ups Each year they find a way to bring us closer to Virtuosity. This new measurement stops you widening your arms and arching your back. Warm up your shoulders well. During the movement keep your hands close. Cue yourself with...

Sleep is The Most Beneficial Thing You Can Do

Sleep is the most beneficial thing you can do for your health, mood, and performance. It ranks above training, mobility, and mental training. We need about 7-9 hours of sleep per night, and no, we can't "survive just fine on less" 😉 In fact, one of the impacts of...

The Panda Cup Update Show 18.05

Panda Bear, Mini Hulk and AmeriBear break down 18.3 in the latest update show! Shout outs to Susan​, Shell​, Simon​, and Cormac for their PRs over the weekend. Latest Panda Cup Standings! Swolemates - 30 (82) WGT - 37 (100) No Pants - 42 (102) WOD is Love - 47...

Don’t Miss Twice

A young comedian once asked Jerry Seinfeld what the secret to success was. He was probably expecting some inside knowledge on how to make people laugh, or how to book gigs, what agents to use, how to negotiate a big TV deal. Seinfeld instead told him to get a wall...

Workouts 12 March- 17 March (Open Week 4!!)

Monday Strength Front Squat 5-5-5-5-5 Aim Physical - Strength Mental - Determination/Focus Cooldown/Recovery Couch Stretch Bonus Work AMRAP 15 15 Cal Row 15 Strict Toes to Bar Tuesday Metcon AMRAP 12 24 Wall Balls 12 Handstand Push Ups Aim Physical - Shoulder...

18.3 Strategy/Test/Review

18.3 Strategy/Test What an epic workout!!! KNOW YOUR DOUBLE UNDERS If you’re comfortable with them, use them as an opportunity to breathe, let your judge do the counting. Take planned breaks, rather than forced breaks When you inevitably trip, breathe and resume...

Inverted Bodyweight Rows

Inverted Rows are a fantastic tool to help develop your arms and upper back. For CrossFit, they help with your chest to bar pull ups and other gymnastic skills. For Health, they help develop a strong upright posture. Watch the video to learn the key points to get the...

Competition Preparation – 2018 | CFI Weightlifting Club

Here are the competitions CFI Weightlifting Club will be focusing on and programming to peak at over the coming months. We hope to send as many athletes to each of these competitions to represent #TeamCFI but also to take home medals! --- Leinster Open Championships...

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