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Panda Cupdate 20.2

🐼 20.1 is in the books and we've analysis from Sam! 🐼 Shout outs to first timers Emma and Louise. And to Manners who's competing in The Open while training for a marathon 😱🏃🏻‍♂️ 🐼 Team Holy Fit jump out to an early lead in the points standings 🐼 How to win BONUS...

Workouts Oct 14 – 19

Monday Metcon 5 Rounds 12 Dumbbell Front squats 9 Handstand Pushups 12 Dumbbell Power Cleans 50 Double Unders *Rest 1 minute Aim - Try to not stop moving the entire workout, big sets and earn the rest! Bonus Work 3 RM Bench Press Tuesday Metcon 27-21-15-9 Deadlifts...

CrossFit Games Open 20.1 Strategy

10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees 🏋🏻‍♂️ Pick your movement, either power snatch or power clean & push press/jerk. Pick whatever allows you to move quicker and get more work done 💪 Two sets max each time ✊🏻 Use a hook grip! 😤 Consistent...

Committed Club | September 2019

Committed Club | September 2019

Celebrating those most committed to training in CrossFit Ireland in the month of September. Another great month for the Committed Club, celebrating those members who are putting in the hours in the gym with real TEAM work. Congratulations to those who made the list:...

Workouts Oct 7 – 13 (The Open 2020 Starts!)

Monday Metcon Every 4 minutes x 6 rounds 12/9 Calories Row 6 Handstand Push Ups 3 Deadlifts 143/93Kg Aim - (B)Racing, HEAVY deadlifts, FAST on the Row , UNBROKEN on HSPU! Bonus Work 5 Rounds 1 Minute Ski 30 seconds rest 1 Minute Double Unders 30 seconds rest 1 Minute...

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

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...

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