CrossFit Ireland http://crossfitireland.ie CrossFit/Fitness Classes/Personal Training in Sandyford, Dublin Sun, 17 Feb 2019 11:58:00 +0000 en-US hourly 1 https://wordpress.org/?v=5.0.3 http://crossfitireland.ie/wp-content/uploads/2017/04/cropped-cfIreland-favicon-32x32.png CrossFit Ireland http://crossfitireland.ie 32 32 Workouts 18 Feb – 23 Feb (The Open is here!) http://crossfitireland.ie/workouts-18-feb-23-feb-the-open-is-here/ http://crossfitireland.ie/workouts-18-feb-23-feb-the-open-is-here/#respond Sun, 17 Feb 2019 11:58:00 +0000 http://crossfitireland.ie/?p=3421 Monday Metcon 10 Rounds 2 Bar Muscle Ups 4m Handstand Walk 8 pistols Aim This workout is Courtesy of CrossFit Strength in Depth. We’re using it as a way of honing our skills and movements. Working up to 20 Minutes. Recovery Front Rack Stretch w/ PVC Pipe Elevated Cat Stretch Bonus Work 9-15-21 reps: Calorie […]

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Monday
Metcon
10 Rounds
2 Bar Muscle Ups
4m Handstand Walk
8 pistols

Aim
This workout is Courtesy of CrossFit Strength in Depth.
We’re using it as a way of honing our skills and movements.
Working up to 20 Minutes.

Recovery
Front Rack Stretch w/ PVC Pipe
Elevated Cat Stretch

Bonus Work
9-15-21 reps:
Calorie Row
Calorie Ski

Tuesday
Metcon
AMRAP 15
15/10 Cal Row
15 Bar Facing Burpees
15 Thrusters 45/30Kg
15 Chest to Bars

Aim
A sustained high heart rate workout.
Look to find the pace where you don’t think you can sustain it.
Short rest. Keep moving.
Work on your positive self talk.

Recovery/Cooldown
Pigeon Stretch

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

Wednesday
Warm Up
AMRAP 10
1 Turkish Sit Up to Hip Bridge
2 Wall Walks
3 Hollow/Arch Rolls
4 Ring Rows

Metcon
2-2-2-3 Intervals
15 Overhead Lunges 45/30Kg
14 Toes to bar
As Many Handstand Push Ups as Possible in remaining time
-rest 2 minutes-

Aim
An interval based workout that “forces” us to do quicker bodyweight movements than we normally do.
Toes to Bar should take you 90 seconds.
Lunges should be one unbroken set.
Handstand Push Ups will feel very tough after!

Recovery
Shoulder Extension Stretch

Bonus Work
Spend 20 minutes working on your mobility
Then spend 10-20 working on a skill for The Open (ask your coach!)

Thursday
Metcon
“Bicouplet 1”
21-15-9
Power Snatch 40/25Kg
Chest to Bar Pull Ups

Aim
A CrossFit Games 2018 Workout, this one tests grip and tenacity.
Pick a power snatch weight to work on touch n go/barbell cycling
Working up to 14 minutes

Recovery/Cooldown
Straddle Stretch

Bonus Work
EMOM 10
Double Kettlebell Front Rack Hold
*Record shortest time

Friday
Metcon
Games Rope Chipper
For time:
200-m SkiErg
50/40 double-unders
200-m row
50/40 double-unders
0.4-mile Assault Air Bike
50/40 double-unders
200-m row
50/40 double-unders
200-m SkiErg
90-ft. sled pull

Aim
This is a great workout to get your heart rate up without being too fatiguing for The Open
Working up to 22 minutes

Recovery
Couch Stretch

Saturday
“19.1”

The Open is here!
On Saturday’s we will have Heat Times in lieu of class times.
Each heat time will be YOUR START TIME FOR THE WORKOUT.
Aim to arrive 30 minutes beforehand to warm up (a coach will assist you)
If you are late we cannot guarantee another heat time will be available.

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The Delay http://crossfitireland.ie/the-delay/ http://crossfitireland.ie/the-delay/#respond Mon, 11 Feb 2019 18:27:38 +0000 http://crossfitireland.ie/?p=3413 If you heard of a farmer who planted his seed, then immediately dug it up to see if it had sprouted roots or bore fruit, you’d think them pretty impatient. Or someone who invested their savings and was disappointed a day later when they checked their interest. I know these are very obvious examples but […]

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If you heard of a farmer who planted his seed, then immediately dug it up to see if it had sprouted roots or bore fruit, you’d think them pretty impatient.

Or someone who invested their savings and was disappointed a day later when they checked their interest.

I know these are very obvious examples but they illustrate a point – there’s a delay between our work and our reward. All of us impatient humans understand this when we’re talking about other people and other endeavours, but maybe we need to apply it to ourselves too?

When we start a new exercise program or nutrition habit, there’s a delay between the work we put in and the results we see. We’re not going to get a new 1RM because we did day one of our squat cycle, we’re not going to PR our Fran time because we did a few sets of a pull up program, and we’re not going to change our body composition in a day either.

Unfortunately this delay is where most people quit. And it’s why people quit as well. They don’t see a return for their results, get disheartened and give up 🙁

How do we counteract this? How do we stay motivated while waiting for results? After all, results motivate us. We work on finding the other victories: congratulating yourself for eating the salad instead of the Big Mac. Taking pride in attempting to learn a new movement like a snatch or a rope climb. Even just knowing that that one hour in the gym nudged the dial in the direction of your goal better than not training did.

The take home lesson is that we won’t see immediate results. When we accept this we’re likely to get to our ultimate goal faster, because we’ll put more effort into the habit and less into the measuring. More work put in will ultimately lead to more results out the other side!

So when is acceptable to check in and monitor progress? For training cycles, between 4-12 weeks works best. If you’re newer to training you’ll see improvements in strength, speed, aerobic fitness etc. faster. If you’ve been training longer, it may take longer between tests to see favourable results. For nutrition adjustments, every 1-2 weeks works well to step on the scales/take progress pics. It’s also a good time to review how consistent you were and make the tweaks then.

There’s always a delay. You’re not doing anything wrong, it’s part of the process.

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Story Time – 10 Physical Skills http://crossfitireland.ie/story-time-10-physical-skills/ http://crossfitireland.ie/story-time-10-physical-skills/#respond Sun, 10 Feb 2019 12:33:14 +0000 http://crossfitireland.ie/?p=3412 Story Time – 10 Physical Skills The 10 Physical Skills of fitness were coopted by Glassman from the creators of the Dynamax ball (which you fondly know as a wall ball!) Biological: Cardio-Respiratory Endurance Stamina Strength Flexibility These are built primarily through training, which many of us traditionally equate with fitness. But they’re not the […]

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Story Time – 10 Physical Skills

The 10 Physical Skills of fitness were coopted by Glassman from the creators of the Dynamax ball (which you fondly know as a wall ball!)

Biological:
Cardio-Respiratory Endurance
Stamina
Strength
Flexibility

These are built primarily through training, which many of us traditionally equate with fitness. But they’re not the complete picture, we also need.

Neurological:
Balance
Agility
Coordination
Accuracy

These are built primarily through practice, deliberately practicing skills that are tricky to master. These increase the brain-body connection.

Combined components of fitness:
Power
Speed

are both biological and neurological, and are best expressed through Sport – like The CrossFit Games Open, starting Feb 21st!

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Workouts 11 Feb – 16 Feb (Draft Day!) http://crossfitireland.ie/workouts-11-feb-16-feb-draft-day/ http://crossfitireland.ie/workouts-11-feb-16-feb-draft-day/#respond Sat, 09 Feb 2019 12:00:25 +0000 http://crossfitireland.ie/?p=3405 Monday Strength “A Fun Total” 1RM Front Squat 1RM Push Press 1RM Power Clean Aim Our last strength test ahead of The Open. Enjoy yoself! Recovery/Cooldown Pigeon Stretch Bretzel Stretch Bonus Work 27-21 reps of: Calorie Row Thruster 45/30Kg Tuesday Metcon 30 Bar Facing Burpees 40 Power Snatches 35/20Kg 50 Toes to Bar 40 Overhead […]

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Monday
Strength
“A Fun Total”
1RM Front Squat
1RM Push Press
1RM Power Clean

Aim
Our last strength test ahead of The Open. Enjoy yoself!

Recovery/Cooldown
Pigeon Stretch
Bretzel Stretch

Bonus Work
27-21 reps of:
Calorie Row
Thruster 45/30Kg

Tuesday
Metcon
30 Bar Facing Burpees
40 Power Snatches 35/20Kg
50 Toes to Bar
40 Overhead Squats 35/20Kg
30 Bar Facing Burpees

Aim
A long chipper style workout
Pacing is key, breaking up the movements into manageable sets.
Weight should be light.
Working up to 22 minutes

Recovery
Capsule Stretch

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

Wednesday
Metcon
AMRAP 5
10 Calorie Row
10 Wall Balls
-rest 5 minutes-
AMRAP 5
10 Calorie SkiErg
10 Kettlebell Swings 32/24Kg
-rest 5 minutes-
AMRAP 5
10 Calorie Assault Bike
10 Handstand Push Ups

Aim
A blend of cardio and bodyweight skills
The rest between workouts allows you to fully recover.
Reduce reps to allow you to stay moving.

Recovery
Wall Ball Thoracic Stretch

Thursday
Metcon/Lifting
In an 18 Minute Window:
10 Rounds
5 Bar Facing Burpees
5 Chest to Bar Pull Ups
1RM Squat Snatch in the remaining time

Aim
Open Prep with a fast and highly aerobic/grip intensive workout.
Followed by a technical lift
Ideally you’ll have time for 3-4 attempts

Recovery
Diamond Frog
Shoulder Extension Stretch

Bonus Work
2 Minutes Right Side Plank
2 Minutes Left Side Plank

Friday
Metcon
In a 3 Minute Window
40 Wall Balls
20 Power Cleans 61/43Kg
Max Muscle Ups in the remaining time
-Rest One Minute-
In a 3 Minute Window
30 Wall Balls
15 Power Cleans 61/43Kg
Max Muscle Ups in the remaining time
In a 3 Minute Window
20 Wall Balls
10 Power Cleans 61/43Kg
Max Muscle Ups in the remaining time
In a 3 Minute Window
10 Wall Balls
5 Power Cleans 61/43Kg
Max Muscle Ups in the remaining time

Aim
Last “big push” before the Open
Quick reset, and push hard for 3 minutes
A real test of race pace and mental resilience.

Recovery/Cooldown
Shoulder Extension Stretch
Couch Stretch

Bonus Work
3 Rounds of:
4 Minutes Rowing
-2 minutes rest-
Gents use 24-26s/m, Ladies use 26-28s/m

Saturday
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
Dumbbells, Dumbbells EVERYWHERE!
Going to get quite out of breath and easy to get frustrated, so that’s today’s challenge
Keep coaching yourself

Recovery/Cooldown
Twisting Lat Stretch
Calf Stretch

Bonus Work
AMRAP 9
3 Deadlifts 143/93Kg
6 Cal Assault Bike
9 Handstand Push Ups

Sunday
Get coached on an area you want to work on, join in on the team monster mash, or stretch out and drink coffee!

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Between Two Couches 19.02 – The CrossFit Open/The Panda Cup http://crossfitireland.ie/between-two-couches-19-02-the-crossfit-open-the-panda-cup/ http://crossfitireland.ie/between-two-couches-19-02-the-crossfit-open-the-panda-cup/#respond Fri, 08 Feb 2019 07:40:42 +0000 http://crossfitireland.ie/?p=3411 Starting 21 February and for 5 weeks we’ll have our annual festival of fitness. Watch today’s video for the reasons you should get involved and why it gives meaning to our training “season” Thanks!

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Starting 21 February and for 5 weeks we’ll have our annual festival of fitness.

Watch today’s video for the reasons you should get involved and why it gives meaning to our training “season”

Thanks!

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Committed Club | January 2019 http://crossfitireland.ie/committed-club-january-2019/ http://crossfitireland.ie/committed-club-january-2019/#respond Wed, 06 Feb 2019 20:51:00 +0000 http://crossfitireland.ie/?p=3394 Celebrating those most committed to training in CrossFit Ireland in the month of January. 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 – 41 David Kane – 38 Ian Carey – 34 John Kavanagh – […]

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Celebrating those most committed to training in CrossFit Ireland in the month of January.

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 – 41
  2. David Kane – 38
  3. Ian Carey – 34
  4. John Kavanagh – 33
  5. Gus Kelly – 25
  6. Cronan Morrison – 22
  7. Ais Scollard – 21
  8. Shell Murray – 21
  9. Laura O’Neill – 21
  10. Gabrielle Byrne – 21
  11. Mark Kenny – 20
  12. Danny Sherrard – 20

 

Book into a class now and get into the committed club for February.

 

 

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Lisa http://crossfitireland.ie/lisa/ http://crossfitireland.ie/lisa/#respond Tue, 05 Feb 2019 13:19:04 +0000 http://crossfitireland.ie/?p=3401 Joining CrossFit took about 3 months of trying to decide if I had the time to exercise and how I was going to work it in to my busy lifestyle. I knew I wanted to get fit and I definitely knew I was looking for something a bit different from the other gyms that I […]

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Joining CrossFit took about 3 months of trying to decide if I had the time to exercise and how I was going to work it in to my busy lifestyle.

I knew I wanted to get fit and I definitely knew I was looking for something a bit different from the other gyms that I had been a member. I liked having a structure and being told and shown what to do but found that lacking elsewhere. Either it was with a personal trainer, an anonymous class or eventually standing around looking lost, not knowing what I should be doing with myself and nobody interested in my well being.

Then CrossFit happened, a totally new experience in more ways than one. From the completely inclusive and welcoming feeling from all the staff and most importantly I found, from the people who are in your class. They will encourage you, motivate you, spur you on when you feel you’ve nothing more to give and then congratulate on a job well done as if they were personally responsible for your well being and that’s before I mention the trainers.

They do all the above but somehow make you feel like it’s a personal training session with just the 2 of you. No mean feat I can tell you. It helps that theres no mirrors and no preening, just as much hard work as you are willing to put in. Everyone is at a different level but nobody thinks they are better than anyone else, you work at your own pace and ability to reach those levels in which you are welcomed with strong and toned open arms.

Looking back I wish I hadn’t wasted those 3 months deciding to join this amazing CrossFit family.

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Story Time – Mental Strategies http://crossfitireland.ie/story-time-mental-strategies/ http://crossfitireland.ie/story-time-mental-strategies/#respond Tue, 05 Feb 2019 12:30:10 +0000 http://crossfitireland.ie/?p=3400 Sam drops some knowledge bombs 💣 1️⃣ Stay in your lane. It’s your training, your goals, your struggle. You against you. 2️⃣ Pain is a privilege. Many people physically can’t do CrossFit. Be thankful for all the times your lungs are burning and your legs are aching! 3️⃣”I’m getting fitter”. Instead of lamenting how unfit […]

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Sam drops some knowledge bombs 💣

1⃣ Stay in your lane. It’s your training, your goals, your struggle. You against you.

2⃣ Pain is a privilege. Many people physically can’t do CrossFit. Be thankful for all the times your lungs are burning and your legs are aching!

3⃣”I’m getting fitter”. Instead of lamenting how unfit you are when you’re struggling in a workout, switch the self talk to “this is getting me fitter” rather than “I’m so unfit.”

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Between Two Couches 19.01 – Dave Kane http://crossfitireland.ie/between-two-couches-19-01-dave-kane/ http://crossfitireland.ie/between-two-couches-19-01-dave-kane/#respond Tue, 05 Feb 2019 12:22:51 +0000 http://crossfitireland.ie/?p=3397 We’re back for 2019, and we kick off our podcast with the guy who everyone loves, and who loves everyone – Dave Kane! Dave injured his knee badly aged 19, requiring surgery, and his confidence in his ability plummeted as a result. He also had put on a lot of weight, effecting his life. Dave’s […]

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We’re back for 2019, and we kick off our podcast with the guy who everyone loves, and who loves everyone – Dave Kane!

Dave injured his knee badly aged 19, requiring surgery, and his confidence in his ability plummeted as a result.

He also had put on a lot of weight, effecting his life.

Dave’s down 5 STONE and his mobility is much better.

“If I can do it, anyone can do it!”

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Workouts 4 Feb – 9 Feb (Ask Your Coach About The Open) http://crossfitireland.ie/workouts-4-feb-9-feb-ask-your-coach-about-the-open/ http://crossfitireland.ie/workouts-4-feb-9-feb-ask-your-coach-about-the-open/#respond Sat, 02 Feb 2019 13:00:03 +0000 http://crossfitireland.ie/?p=3389 Monday Metcon In a 2 Minute Window Complete 10/7 Cal Assault Bike 5 Snatches 70/47Kg Max Chest to Bar Pull Ups in the remaining time -rest 2 minutes- Repeat for a total of 5 rounds Aim Heart rates are going HIGH today! The Bike will prefatigue you before a moderately heavy lift. Score is total […]

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Monday
Metcon
In a 2 Minute Window Complete
10/7 Cal Assault Bike
5 Snatches 70/47Kg
Max Chest to Bar Pull Ups in the remaining time
-rest 2 minutes-
Repeat for a total of 5 rounds

Aim
Heart rates are going HIGH today!
The Bike will prefatigue you before a moderately heavy lift.
Score is total pull ups

Recovery
Couch Stretch

Tuesday
Metcon
AMRAP 16
2 Rounds
8 Right Arm Overhead Dumbbell Lunge 22.5/15Kg
16 Chest to Bar Pull Ups
8 Left Arm Overhead Dumbbell Lunge 22.5/15Kg
16 Toes to Bar
-Then-
2 Rounds
8 Right Arm Overhead Dumbbell Lunge
8 Ring Muscle Ups
8 Left Arm Overhead Dumbbell Lunge
8 Bar Muscle Ups

Aim
An Open style workout that increases in technical difficulty.
Lunges really challenge and develop your core stability and shoulder endurance.
If you’re working on your first muscle up alternate TTB and C2B only for today.

Recovery
Shoulder Extension Stretch
Single Side Quad Stretch

Wednesday

Mystery Metcon!

Recovery/Cooldown
Straddle Stretch

Bonus Work
Yoke Walks
4 x 50′

Thursday
Metcon
Four rounds for time of:
15 foot Rope climb, 2 ascents
4 Squat cleans 102/61Kg

Aim
A short, heavy, technical workout
Grip fatigue from the rope climbs will make the cleans feel heavier
Cleans should be VERY heavy to get stimulus
Use today as an opportunity to work on positive self talk (rope climbs and heavy cleans can be scary!)
Working up to 12 minutes.

Cooldown
Wrist Mobility
Pigeon Stretch

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

Friday
Skill
Handstand Walking Practice

Metcon
AMRAP 7
7 Burpees
40 Double Unders

Aim
A higher skill day to build coordination, balance, accuracy and agility.
These skills are important for overall health and joint longevity.
Nice little aerobic workout after for sweat addicts!

Recovery
Capsule Stretch
Calf Stretch

Bonus Work
10 Rounds
:45 rowing
:45 rest
*Record total metres

Saturday
Metcon
1200m Run
63 Deadlifts 61/43Kg
36 Hand Release Push Ups
800m Run
42 Deadlifts 61/43Kg
24 Hand Release Push Ups
400m Run
24 Deadlifts 61/43Kg
12 Hand Release Push Ups

Aim
A longer workout that builds muscle endurance
Lower back will fatigue on the runs and deadlifts so form is key on both.
Feet leaving the floor on a push up = NO REP
Working up to 36 minutes

Recovery
Bretzel Stretch

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