CrossFit Ireland http://crossfitireland.ie CrossFit/Fitness Classes/Personal Training in Sandyford, Dublin Sat, 15 Dec 2018 15:53:11 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.9 http://crossfitireland.ie/wp-content/uploads/2017/04/cropped-cfIreland-favicon-32x32.png CrossFit Ireland http://crossfitireland.ie 32 32 Workouts 17 Dec – 22 Dec (Some Fan Favourites in There) http://crossfitireland.ie/workouts-17-dec-22-dec-some-fan-favourites-in-there/ http://crossfitireland.ie/workouts-17-dec-22-dec-some-fan-favourites-in-there/#respond Sat, 15 Dec 2018 12:00:33 +0000 http://crossfitireland.ie/?p=3344 Monday Metcon 2018 Age Group Online Qualifier 2 4 rounds for time of: 25 chest-to-bar pull-ups 5 cleans 111/77Kg Aim Physical – TEST (Grip Endurance & Strength) Mental – TEST Recovery/Cooldown Sealrocks Semi Circles Bonus Work 5 x 3-15 GHD Sit Ups 5 x 3-15 Back Extensions Tuesday “Hold and Carry” 3 Rounds 60 second […]

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Monday
Metcon
2018 Age Group Online Qualifier 2
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans 111/77Kg

Aim
Physical – TEST (Grip Endurance & Strength)
Mental – TEST

Recovery/Cooldown
Sealrocks
Semi Circles

Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 Back Extensions

Tuesday
“Hold and Carry”
3 Rounds
60 second handstand hold
30 seconds rest
60 second farmers walk
30 seconds rest

Metcon
150 Double Unders
90 Wall Balls
45 Handstand Push Ups

Aim
Physical – Shoulders
Mental – Lactate Tolerance

Recovery/Cooldown
Wall Ball Thoracic Stretch

Bonus Work
6 x 50′ Yoke Walk

Wednesday
Metcon
“Randy”
75 Power Snatches 35/20Kg

Aim
TEST

Recovery/Cooldown
Bretzel Stretch
Capsule Stretch

Bonus Work
8 Rounds:
20 seconds hollow/20 seconds rest

Thursday
Warm Up
AMRAP 12
1 Wall Walk
2 Turkish Get Ups
3 Pistols Each Leg
4 Single Arm Ring Rows eaach side

Metcon
10 Rounds
10 Target Burpees
10 Toes to Bar

Aim
Physical – Core Endurance
Mental – Breathing

Recovery/Cooldown
Shoulder Extension Stretch
Diamond Frog Stretch

Bonus Work
12 Minute Ladder
2 D-Ball Cleans
4 Lateral Box Jumps 20/12″
4/8, 6/12, 8/16…

Friday
Metcon/Strength
In a 20 Minute Window
2K Row
2RM Front Squat in the Remaining Time

Stimulus – TEST

Bonus Work
6 Rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest

Saturday
Warm Up
DODGEBALL

“The 12 Days of Outlaw”

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 102/70Kg
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 52/35Kg
5 Bar Facing Burpees
6 Push Press @ 52/35Kg
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14lbs
10 C2B Pullups
11 HSPU
12 Front Squats @ 102/70Kg (no racks)

For time. 60 minute cap.

Sunday

Your chance to make up a day you missed, get coached in a skill you’d like to build, or take on the monster mash workout!

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Workouts 10 Dec – 15 Dec (Now I Have Fitness Ho Ho Ho!) http://crossfitireland.ie/workouts-10-dec-15-dec-now-i-have-fitness-ho-ho-ho/ http://crossfitireland.ie/workouts-10-dec-15-dec-now-i-have-fitness-ho-ho-ho/#respond Sat, 08 Dec 2018 12:05:54 +0000 http://crossfitireland.ie/?p=3333 Monday Metcon “Freedom Sauce” AMRAP 3 21 Overhead Squats 43/29Kg 21 Bar Facing Burpees Max Cal Row Rest 3:00 AMRAP 3 18 Overhead Squats 52/36Kg 18 Bar Facing Burpees Max Cal Row Rest 3:00 AMRAP 3 15 Overhead Squats 61/43Kg 15 Bar Facing Burpees Max Cal Row Rest 3:00 AMRAP 3 12 Overhead Squats 70/47Kg […]

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Monday
Metcon
“Freedom Sauce”
AMRAP 3
21 Overhead Squats 43/29Kg
21 Bar Facing Burpees
Max Cal Row
Rest 3:00
AMRAP 3
18 Overhead Squats 52/36Kg
18 Bar Facing Burpees
Max Cal Row
Rest 3:00
AMRAP 3
15 Overhead Squats 61/43Kg
15 Bar Facing Burpees
Max Cal Row
Rest 3:00
AMRAP 3
12 Overhead Squats 70/47Kg
12 Bar Facing Burpees
Max Cal Row

*Score is Calories each round

Aim
Physical – Core Strength/Sprinting
Mental – Breathing

Recovery/Cooldown
Capsule Stretch

Bonus Work
EMOM 10
Hanging L-Sit
*Record Shortest Time

Tuesday
Structure Day!
1A) Backward Sled Drag
3 x 50′
1B) D-Ball Clean
3 x AMRAP 60 seconds

2A) Sled Pull
3 x 50′
2B) Turkish Get Up
3 x 2 Each Arm

Recovery/Cooldown
Straddle Stretch

Bonus Work
Weighted Planks
5 x 30 seconds on/30 seconds off

Wednesday
Metcon
15-12-9 reps for time of:
Deadlift 143/95Kg
Ring Muscle-ups

Aim
Physical – Strength Endurance
Mental – Patience

Recovery/Cooldown
Banded Hamstring Stretch

Thursday
Warm Up/Movement
AMRAP 12
6 Single Arm Ring Rows
6 Candlestick Rolls
6 Side Plank Twists

Skill
Skin The Cat

Metcon
“Simply Brutal”
Every Minute for 15 minutes
10 second max calories assault bike

Aim
Physical – Anaerobic Power
Mental – Grit

Recovery/Cooldown
Couch Stretch

Bonus Work
4K Row
(Stroke rate below 22s/m)

Friday
Metcon
“Hands Down”
AMRAP 18:
30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters

Aim
Physical – “Open” Prep
Mental – Positive Self Talk

Recovery/Cooldown
Twisting Lat Stretch
Calf Stretch

Bonus Work
Double Tabata Hollow/Arch w/PVC Pipe

Saturday
Metcon
3 Minutes Max Legless Rope Climbs
2 Minutes Max Muscle Ups
1 Minute Max Strict Handstand Push Ups
3 Minutes Max Rope Climbs
2 Minutes Max Bar Muscle Ups
1 Minute Max Kipping Handstand Push Ups

Sunday

Your chance to make up a day you missed, get coached in a skill you’d like to build, or take on the monster mash workout!

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Committed Club | November 2018 http://crossfitireland.ie/committed-club-november-2018/ http://crossfitireland.ie/committed-club-november-2018/#respond Wed, 05 Dec 2018 19:23:53 +0000 http://crossfitireland.ie/?p=3318 Celebrating those most committed to training in CrossFit Ireland in the month of November ! Another great month for the Committed Club, celebrating those members who are putting in the hours in the gym. Congratulations to those who made the list Ruth Kearns – 36 David Kane  – 36 Gabrielle Byrne  – 29 John Kavanagh […]

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Celebrating those most committed to training in CrossFit Ireland in the month of November !

Another great month for the Committed Club, celebrating those members who are putting in the hours in the gym.

Congratulations to those who made the list

  1. Ruth Kearns – 36
  2. David Kane  – 36
  3. Gabrielle Byrne  – 29
  4. John Kavanagh – 8
  5. Tiare Balbi Bonamini  – 23
  6. Rory Anderson  – 22
  7. Marcela Menezez  – 22
  8. Gus Kelly  – 22
  9. Cronan Morrison  – 21

Book into a class now and get into the committed club for December !

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Why I nearly left CrossFit, and why I’m glad I didn’t – Vicky http://crossfitireland.ie/why-i-nearly-left-crossfit-and-why-im-glad-i-didnt-vicky/ http://crossfitireland.ie/why-i-nearly-left-crossfit-and-why-im-glad-i-didnt-vicky/#respond Wed, 05 Dec 2018 08:36:29 +0000 http://crossfitireland.ie/?p=3329 I’d heard a lot about CrossFit and I was keen to improve my fitness and strength, so thought I’d give it a go. I was under the delusion that I was already fit, because I had been running for years, but this was quickly dispelled by comparing myself to others in my first group class. […]

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I’d heard a lot about CrossFit and I was keen to improve my fitness and strength, so thought I’d give it a go. I was under the delusion that I was already fit, because I had been running for years, but this was quickly dispelled by comparing myself to others in my first group class.

In the first month, I really struggled in the classes, despite the encouragement of the coaches and others in the classes, I began to think I wasn’t good enough for CrossFit. Instead of regularly going, 3 times a week, I would drop in and out, which made each class seem like the first, all over again. I started to tell myself I was too old, too unfit and too busy for CrossFit, so I suspended my membership.

For 2 months, it niggled me that I’d given up without giving it a proper go, and that didn’t sit too well with me. So, I made the decision to go back to CrossFit, but this time go 3 times a week, with a more positive attitude. I stopped comparing myself to others, and instead focused on my own gains. These gains don’t come easily, as CrossFit is damn hard, but when I started making these small improvements, I felt like I’d won gold.

Soon, 3 times a week was not enough, and I knew I was hooked. The coaches have always been so encouraging and are delighted along with you, when have those little triumphs. I’m never going to do a muscle up or put those bad boys weights on my barbell but that’s fine with me, as after 7 months of being at CFI, I feel stronger and fitter than ever before, and have made some great friends too.

Recently, I’ve been doing PTs with my son, and it been great to show him, there is more to his mammy, than he thinks. I would encourage anyone to try CrossFit and stick with it, as anything worth having takes hard work!

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Bargaining Over Price http://crossfitireland.ie/bargaining-over-price/ http://crossfitireland.ie/bargaining-over-price/#respond Mon, 03 Dec 2018 13:37:38 +0000 http://crossfitireland.ie/?p=3326 If you don’t get what you want, it’s a sign either that you did not seriously want it, or that you tried to bargain over the price. (Rudyard Kipling) I love and I hate this quote. I love it because of how true it is, and then I hate it because it forces me to admit […]

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If you don’t get what you want, it’s a sign either that you did not seriously want it, or that you tried to bargain over the price.

(Rudyard Kipling)

I love and I hate this quote. I love it because of how true it is, and then I hate it because it forces me to admit that it’s all entirely my fault. My fault is too accusatory a word, but it’s definitely on me whether or not I got where I wanted to go.

There’s two parts to the quote. The first one mainly concerns with whether we’re trying to skimp on something that’s really important. If you had a heart attack would you look for the lowest cost surgeon, or the best one? Kind of a no brainer, right? So why do we look for the lowest cost option on the thing that can prevent it?

I understand there’s a resource element to this, and that the above example is over simplified. You’ve a limited amount of resources, and after you pay for your rent/mortgage, your petrol, and your food bill, there mightn’t be as much left as you’d like to devote to your health and fitness.

The second part to me explains that if you didn’t reach the result you wanted, you didn’t put the work in. It’s a hard pill to swallow, because we always believe we did put the necessary work in.

(I’ll add the caveat here that we’re talking about things that are in your control.)

I need to accept that if my body fat isn’t where I want it to be, it’s because I didn’t train enough, or at the right intensity, or eat as consistently, or get enough sleep. Same is true if you didn’t get that first pull up, bodyweight deadlift, or weren’t able to pay for that holiday you wanted, etc. etc.

This might all seem like a downer but there is a great revelation in this. It means that we do have the power to control the outcome in the things we like. It means we can see what extra work needs to be done, and make the decision to put in the effort.

Whenever I personally feel like I haven’t gotten enough results for the work put it, invariably this comment comes back to me. And the choice I have is to get disheartened or reaffirm my resolve to put the work in.

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Connacht Open & Club Championships – 2018 | #TeamCFI http://crossfitireland.ie/connacht-open-club-championships-2018-teamcfi/ http://crossfitireland.ie/connacht-open-club-championships-2018-teamcfi/#respond Mon, 03 Dec 2018 10:26:40 +0000 http://crossfitireland.ie/?p=3321 CFI Weightlifting Club had 10 athletes compete over the weekend between the Connaught Open and National Club Championships hosted by All Core Gym in Galway! Two of our lifters, Phil Brown (-64kg) and Mary Grace Jarina (-64kg) competed in the Connaught Open and had personal best performances! Phil Brown (-64kg) : Snatch 26kg (PR) / […]

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CFI Weightlifting Club had 10 athletes compete over the weekend between the Connaught Open and National Club Championships hosted by All Core Gym in Galway!

Two of our lifters, Phil Brown (-64kg) and Mary Grace Jarina (-64kg) competed in the Connaught Open and had personal best performances!

Phil Brown (-64kg) : Snatch 26kg (PR) / Clean & Jerk 33kg (PR) = Total 59kg (+3kg PR)

Mary Grace Jarina (-64kg) : Snatch 42kg (PR) / Clean & Jerk 52kg = Total 94kg (+14kg PR)


We were delighted to field a full team for this years Weightlifting Ireland National Club Championships! We had four female and male athletes representing #TeamCFI and we couldn’t be prouder of their performances. Here’s a look at the results;

Lisa Kierans (-55kg) : Snatch 51kg / Clean & Jerk 71kg (PR) = Total 122kg

Liane Vaughan (-59kg) : Snatch 50kg / Clean & Jerk 68kg = Total 118kg

Joyce Reilly (-71kg) : Snatch 48kg / Clean & Jerk 63kg = Total 111kg

Hoda Hamdy (-71kg) : Snatch 46kg / Clean & Jerk 58kg = Total 104kg


Men’s team results:

Crónán Morrison (-81kg) : Snatch 97kg (PR) / Clean & Jerk 115kg = Total 212kg

David Kane (-96kg) : Snatch 78kg / Clean & Jerk 105kg (PR) = Total  183kg

John Kavanagh (-96kg) : Snatch 71kg / Clean & Jerk 96kg = Total 167kg


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Workouts 03 December – 08 December (Party Night!) http://crossfitireland.ie/workouts-03-december-08-december-party-night/ http://crossfitireland.ie/workouts-03-december-08-december-party-night/#respond Sat, 01 Dec 2018 12:00:43 +0000 http://crossfitireland.ie/?p=3308 Monday Metcon 21-15-9 Strict Pull Ups Devil Presses 22.5/15Kg Aim Physical – Muscular Endurance Mental – Pacing Recovery/Cooldown Shoulder Extension Stretch Bretzel Stretch Bonus Work 8 Rounds 20 seconds right side plank 10 seconds rest 20 seconds left side plank 10 seconds rest Tuesday Metcon “Kitchen Sink” AMRAP 5 minutes of: 20 Wall Ball Shots, […]

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Monday
Metcon
21-15-9
Strict Pull Ups
Devil Presses 22.5/15Kg

Aim
Physical – Muscular Endurance
Mental – Pacing

Recovery/Cooldown
Shoulder Extension Stretch
Bretzel Stretch

Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest

Tuesday
Metcon
“Kitchen Sink”
AMRAP 5 minutes of:
20 Wall Ball Shots, 20/14
10 Deadlifts 84/61Kg

AMRAP 5 minutes of:
20/15 Calories, Rowing
10 Push Jerks, 70/47Kg

AMRAP 5 minutes of:
20 Burpees, lateral over bar
10 Power Snatch, 52/36Kg

*Rest 5 minutes between workouts.

Aim
Physical – ALL of CrossFit (Lactate Threshold/Recovery)
Mental – Effort

Recovery/Cooldown
Bully stretch on rank
Sealrocks

Bonus Work
6 x 50′ Zercher Yoke Walk

Wednesday
Metcon/Strength
21 Snatches @ 70%
15 Snatches @ 80%
9 Snatches @ 90%
Max out in the remaining time

Aim
Physical – Skill
Mental – Virtuosity

Recovery/Cooldown

Underneath Stretch

Bonus Work
5 x 3-15 GHD SIt Ups
5 x 2-15 GHD Back Extensions

Thursday
Metcon
15 Bar Muscle Ups
100 Double Unders
200’ HS Walk
100 Double Unders
15 Bar Muscle Ups

Aim
Physical – Skill/Joint Health
Mental – Humility

Recovery/Cooldown
Twisting Lat Stretch
Calf Stretch

Bonus Work
Tabata Assault Bike
8 Rounds: 20 seconds work/10 seconds rest

Friday
Metcon
In a 2 minute window
40 Wall Balls
Max Double Kettlebell Swing in Remaining time
-rest 2 minutes-
In a 2 minute window
30 Wall Balls
Max Double Kettlebell Swing in Remaining time
-rest 2 minutes-
In a 2 minute window
20 Wall Balls
Max Double Kettlebell Swing in Remaining time
-rest 2 minutes-
In a 2 minute window
10 Wall Balls
Max Double Kettlebell Swing in Remaining time

Aim
Physical – Lactate Tolerance
Mental – Grit

Recovery/Cooldown
Lovely Couch Stretch

Bonus Work
2 Minutes Rowing at 18 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 20 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 22 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate

Saturday
Metcon
10 Rounds
10 Toes to Bar
10 Dumbbell Power Cleans
10 Pistols
10 Handstand Push Ups

Aim
Physical – Blood Flushing
Mental – Staying Present

Recovery/Cooldown
Straddle Stretch

Sunday

Your chance to make up a day you missed, get coached in a skill you’d like to build, or take on the monster mash workout!

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Story Time – Why Focusing on Others Benefits You http://crossfitireland.ie/story-time-why-focusing-on-others-benefits-you/ http://crossfitireland.ie/story-time-why-focusing-on-others-benefits-you/#respond Sat, 24 Nov 2018 11:57:15 +0000 http://crossfitireland.ie/?p=3302 TEAM – Together Everyone Achieves More FAMILY – Forget About Me, I Love You We talk a lot about team work here in CFI because we know the benefits it brings to the individual. Studies have shown that when people are given the option of spending money or time on themselves or helping another, they […]

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TEAM – Together Everyone Achieves More

FAMILY – Forget About Me, I Love You

We talk a lot about team work here in CFI because we know the benefits it brings to the individual.

Studies have shown that when people are given the option of spending money or time on themselves or helping another, they always report feeling greater happiness and satisfaction when they focus on someone else. It feels good to give.

We’re not saying you need to suppress your needs or be a martyr to achieve this.

In class, the little high fives, and words of encouragement, or welcoming someone new into your conversation, makes a world of difference.

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Workouts 26 November – 1 December http://crossfitireland.ie/workouts-26-november-1-december/ http://crossfitireland.ie/workouts-26-november-1-december/#respond Sat, 24 Nov 2018 08:11:26 +0000 http://crossfitireland.ie/?p=3294 Monday Warm Up/Movement AMRAP 12 6 Single Arm Ring Rows 6 Candlestick Rolls 6 Side Plank Twists Skill Skin The Cat Metcon AMRAP 12 10 Weighted Sit Ups 22.5/15Kg 20 Dumbbell Snatches 22.5/15Kg Aim Physical – Core Strength Mental – Grit Recovery/Cooldown Capsule Stretch Bonus Work 5 Rounds In a 1 Minute Window 15/10 Cal […]

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Monday
Warm Up/Movement
AMRAP 12
6 Single Arm Ring Rows
6 Candlestick Rolls
6 Side Plank Twists

Skill
Skin The Cat

Metcon
AMRAP 12
10 Weighted Sit Ups 22.5/15Kg
20 Dumbbell Snatches 22.5/15Kg

Aim
Physical – Core Strength
Mental – Grit

Recovery/Cooldown
Capsule Stretch

Bonus Work
5 Rounds
In a 1 Minute Window
15/10 Cal Bike
As many burpees in the remaining time
-rest 1 minute-

Tuesday
Metcon
2 Rounds
21 Handstand Push Ups
21 Power Snatches 35/25Kg
21 Toes to Bar
21 Box Jump Overs

Aim
Physical – “Open” Prep
Mental – Strategy

Recovery/Cooldown
Elevated Cat Stretch

Bonus Work
8 Rounds
20 Seconds Hollow
10 Seconds Rest
20 Seconds Arch
10 Seconds Rest
(with PVC Pipe)

Wednesday
Metcon
EVENT 6
For time:

4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters

M 70Kg | F 48Kg

Time cap: 14 minutes

Recovery/Cooldown
Wrist Stretches
Shoulder Extension Stretch
Quad Stretch

Bonus Work
4 Rounds (not for time)
Yoke Walk 50′
Farmers Carry 50′
Sled Crawl 50′

Thursday
Metcon
40/30 Cal Row
50 Wall Balls
60 Pull Ups
50 Wall Balls
40/30 Cal Row

Aim
Physical – Aerobic Capacity (Cardio)
Mental – Pacing/Self Talk

Recovery/Cooldown
Pigeon Stretch

Bonus Work
5 x 30 seconds on/30 seconds off
Weighted Plank

Friday
Metcon
8 Rounds
12 Bar Facing Burpees
2 Clean & Jerks
50-60-70-80-90-95-102-105%

Aim
Physical – Max Strength Under Fatigue
Mental – Staying Present

Recovery/Cooldown
Underneath Stretch
Shoulder Extension Stretch

Saturday
Metcon
20 Cal Assault Bike
15 Burpee Box Jump Overs 32/24″
10 Power Snatch 70/45Kg

Aim
Ouchiness

Recovery/Cooldown
Diamond Frog Stretch

Sunday

Your chance to make up a day you missed, get coached in a skill you’d like to build, or take on the monster mash workout!

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Testimonial – CFI Weightlifting Club (Phil Brown) http://crossfitireland.ie/testimonial-cfi-weightlifting-club-phil-brown/ http://crossfitireland.ie/testimonial-cfi-weightlifting-club-phil-brown/#respond Wed, 21 Nov 2018 18:48:30 +0000 http://crossfitireland.ie/?p=3288 “I joined CFI Weightlifting Club in January 2018. Why you might ask? Well for two reasons, a number of years ago my youngest son Seán Brown told me that if I didn’t keep my muscle strength up that when I got older I wouldn’t be able to carry in the shopping!! He backed up his […]

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“I joined CFI Weightlifting Club in January 2018. Why you might ask?

Well for two reasons, a number of years ago my youngest son Seán Brown told me that if I didn’t keep my muscle strength up that when I got older I wouldn’t be able to carry in the shopping!!

He backed up his statement by giving me an article to read about muscle loss as we age. Well what ever about the shopping my other reason was that I wanted to be strong enough to pick up my grandson and I didn’t want to have a weak body with no muscle tone as I grew older, so I joined the weightlifting class.

Weightlifting is a pretty technical sport but the coaching I got was excellent. The team support was amazing and as I achieved some skills and actually did some lifts I was really surprised and chuffed that I could do it.

Then I competed in a weightlifting competition and won a gold medal. I had exceeded all my expectations. I am a keen golfer and since taking up the weightlifting my core strength has improved a lot and I am getting a lot more distance on my shots.

I am 59 years old now and I feel trim, toned and stronger than ever. I absolutely love it!”

Are you considering taking up Olympic weightlifting or wondering how do you join CFI Weightlifting Club? You’re never too old to start! Just email us today – sean@crossfitireland.ie

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