Sam goes through his checklist of when you should go HAM, and when you should take it easy.
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“I See Fire”
February 26, 2024Weightlifting
“Put those gains at work 4”
February 19, 2024Weightliftimg
“Put those gains at work 3”
February 12, 2024Feb 12-17 Feb Aim of this cycle: Focusing on the main lifts. Monday Full Snatch 2×3@60% 2×3@70% 3×2@80%Front Squat 3×4@70% 3×3@80% Tuesday Full…
“Put those gains at work 2”
February 5, 2024Feb 05-10 Feb Aim of this cycle: Focusing on the main lifts. Monday Snatch 2×2@73% 2×2@78% 2×2@83%Front Squat 4×3@78% 3×3@83% Tuesday Clean and…
“Put those gains at work”
January 29, 2024Jan 29-03 Feb Aim of this cycle: Focusing on the main lifts. Monday Hang Snatch 2×2@65% 2×2@70% 2×2@75%Front Squat 2×4@70% 2×3@75% 3×2@80%…
“Turn up the volume 3”
January 15, 2024Jan 15-20 Jan Monday Power Snatch 3×3@63% 3×3@68%Front Squat 2×5@63% 2×5@68% 2×5@70% Tuesday Complex CJ 3×1+2+1@68% 3×1+2+1@73%Back Squat 3×5@60% 3×5@68% Wednesday Power…
“Turn up the volume 2”
January 8, 2024Jan 08-13 Jan Monday Power Snatch 3×3@60% 3×3@65%Front Squat 3×5@65% 2×4@68% 2×4@73% Tuesday Complex CJ 3×1+1+1@63% 3×1+1+1@68%Back Squat 4×5@60% 2×4@65% 2×4@68% Wednesday…
“Turn up the volume”
January 1, 2024Jan 01-06 Jan Aim of this cycle: Volume. Monday Power Snatch 3×3@50% 2×3@55% 2×3@60%Front Squat 4×5@55% 3×5@60% Tuesday Comnplex CJ 2×1+2+1@53% 2×1+2+1@58% 2×1+2+1@62%Back…
CFI Weightlifting Dec 18-23 Dec
December 18, 2023Weightlifitng
CFI Weightlifting Dec 11-16 Dec
December 11, 2023Monday Full Snatch 2×3 @80% 3×2 @85%Full Clean and Jerk 3×2+1 @80% 2×2+1 @85% Tuesday Back Squat 2×3 @85% 3×2 @90%Front Rack…
Optimizing Your Weightlifting Diet
December 5, 2023Optimizing Your Weightlifting Diet: The Surprising Truth About Caloric Needs While calorie needs vary, weightlifters may not require as many calories as…
CFI Weightlifting Dec 04-09 Dec
December 4, 2023Monday Full Snatch 2×3 @75% 3×2 @80%Full Clean and Jerk 2×2+1 @75% 3×2+1 @80% Tuesday Front Squat 2×3 @80% 3×3 @85%Clean Pull…
Cover the barbell with your shoulders!
November 28, 2023In weightlifting, envisioning the barbell movement as a “knife with two blades” underscores the delicate balance needed between being over and behind…
CFI Weightlifting Nov 27-02 Dec
November 27, 2023Monday Tow Position Clean and jerk 3×2+1 @70% 2×2+1 @75%Clean Pull 2×4 @110% 2×3 @120% Tuesday Full Snatch to OVHS 2×2+2 @70%…
CFI Weightlifting Nov 20-25 Nov
November 20, 2023Aim of this cycle: Strength and Coordination Monday Full Snatch 3×2 @80% 2×2 @85%Back Squat 3×3 @85% 2×2 @90% Tuesday Full Clean and…
CFI Weightlifting Nov 13-18 Nov
November 13, 2023Aim of this cycle: Increasing speed and getting stronger. Monday Front Squat 3×4 @80% 2×3 @85%Snatch Pull 4×4 @120%Front Rack Split Jerk x1…
CFI Weightlifting Nov 06-11 Nov
November 6, 2023Aim of this cycle: Increasing speed and getting stronger. Monday Full Snatch 2×3 @70% 3×3 @75%Hang Clean and Jerk 2×2+1 @70% 3×2+1 @75%…
CFI Weightlifting Oct 30-04 Nov
October 30, 2023Aim of this cycle: Increasing speed and getting stronger. Monday Full Clean and Jerk 2×2+1 @80% 3×2+1 @85%Back Squat Max 1×3 @80% Max…
CFI Weightlifting Oct 09-14 Oct
October 9, 2023Monday Back Squat 3×4 @80% 2×3 @85% Clean Pulls 2×4 @110% 3×3 @120% Tuesday Hang Snatch Above the Knees 3×2 @75% 2×2…
CFI Weightlifitng Oct 02-08 Oct
October 2, 2023Monday Hang Snatch Above the Knees 3×2 @70% 2×2 @75% Front Squat 3×4 @75% 2×4 @80% Tuesday Full Clean and Jerk 2×2+2…
CFI Weightlifitng Sep 25-30Sep
September 25, 2023Monday Power Snatch 3×3 @65% 2×3 @70% Front Squat 2×5 @65% 2×4 @ 70% 2×3 @75% Tuesday Hang Clean and Jerk Above…
CFI Weightlifting 28 Aug-02 Sep
August 28, 2023Aim of this cycle: Building Strength and Improving Technique. Monday Deficit Snatch 2×2 @60% 2×2 @65% 1×2 @70% Mid Line Pull 2×3…
Body Alignment for the Handstand
May 10, 2016By: Colm O’Reilly 0 Body positioning for the handstand from CrossFit Ireland on Vimeo. Thanks to Mark of Movement by MoD for…
Strength Phase 1
August 27, 2022MondayMetcon“Malaphor”21-15-9Burpee Toes to BarSquat Clean Thrusters 50/35Kg AimCore & Hip Endurance / Breathing Control MobilityFrog StretchUnderneath Stretch TuesdayMetcon“Run DMC”AMRAP 155 Wall Facing…
Games Week
August 14, 2022MondayMetcon“Echo Press”Gents30 Cal Bike/20 Cal Ski10 Wall Facing Handstand Push Ups20 Cal Bike/15 Cal Ski10 Wall Facing Handstand Push Ups20 Cal Bike/15…