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Workouts Sept 30 – Oct 5
Monday Metcon 150 Double Unders 21 Toes to Bar 18 Handstand Pushups 15 power Snatches 50/35kg 100 Double Unders 18 Toes to Bar 15 Handstand Push Ups 12 Power Snatches 60/40Kg 50 Double Unders 15 Toes to Bar 12 Handstand Push Ups 9 Power Snatches 70/45Kg Aim- Bit of...
Workouts Sept 23 – 28
Monday Metcon 27-21-15-9 Chest to Bar Pull Ups Overhead Squats 43/29Kg Aim - Open Prep in full swing, rep scheme and movements simular to what you could find in an Open Workout! Bonus Work 27-21-15-9 Calories, Assault Bike Power Snatch 43/29Kg Tuesday Metcon 22...
Story Time – The Volume Fallacy
More =/= better Better is better! It's easier to think that adding extra lifts, metcons, or longer workouts is the key to getting better. What's harder to do, and ultimately more rewarding, is intensity. "Intensity is the independent variable most commonly associated...
Workouts Sept 16 – 21
Monday Connectivity 4 Rounds (not for time) 10 Inverted Rows 3 Wall Walks 100' Farmers Carry Metcon 21-15-9 Sumo Deadlift High Pull 43/29Kg Thruster 43/29Kg Aim - "New" Movement, face pace, go for big sets and hold on! Bonus Work 3x1000m Row Rest 3 minutes Tuesday...
Story Time – The 2020 CrossFit Games Open
It doesn't seem like a year since the last Open! But it's back in October! Each year CrossFit HQ releases 5 workouts over 5 weeks as it starts its search for the Fittest on Earth. For most of us, it's a chance to accelerate our training, push ourselves past what we...
Committed Club | August 2019
Celebrating those most committed to training in CrossFit Ireland in the month of August. Another great month for the Committed Club, celebrating those members who are putting in the hours in the gym with lots of new names on the list which is great to see.....
Workouts Sept 9 – 14
Monday Metcon 21-15-9 Box Step Overs 22.5/15Kg Front Squats 75/50kg Aim - Leg strength focus, go heavy and hold on. Bonus work 5 Km row Tuesday Metcon 5 Rounds 400m Run 15 WallBalls 12 Deadlifts 100/70kg 9 Toes to bar Aim - repeated run capacity, core and leg...
Workouts September 2 – 7
Monday Metcon “Top Heavy” AMRAP 18: 9 Power Cleans 70/47Kg 12 Strict Handstand Push-ups 9 Front Squats 70/47Kg 12 Strict Pull-ups Aim -A long "Open Style" workout with strict movements These will slow down so aim to go heavy on the lifts to build strength endurance...
Story Time – The Valley of Disappointment
Taken from James Clear's wonderful book "Atomic Habits", The Valley of Disappointment is that time in between when we start a habit and when we see results. We expect results almost instantaneously but there's work under the surface that needs to happen before we see...
Workouts Aug 26 – 31
Monday Metcon: 5 Rounds 400M Run 15 Wallballs 9 Double Dumbbell Snatch 22.5/15kg -Rest 1 Minute between rounds- Aim - High intensity, unbroken on wallballs and dumbbell! Earn that 'rest' period! Bonus Work: Accumulate 2 Minutes in: -Dead Hang -Wall Sit -Top of Ring...
Story Time – The Foundational Practices of Mental Health
Three things you can't outsource - your fitness, health and happiness. But very often we don't invest in our mental health/happiness because we don't know the specifics like we do with out physical health. Watch this video to see the foundational practices to reduce...
Workouts Aug 19 – 24
Monday Metcon 5 rounds 400m run 15 Thrusters 40/25 Aim - Unbroken sets on thruster, try to not stop moving the entire workout Bonus Work 3 RM Bench Press Tuesday Evil Dead 10,9,8,7,6,5,4,3,2,1 Deadlifts 85/55kg Toes to Bar EMOM 3 Burpees Aim- Taxing on the core, no...
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