CrossFit Ireland http://crossfitireland.ie CrossFit/Fitness Classes/Personal Training in Sandyford, Dublin Thu, 07 Nov 2019 19:00:30 +0000 en-US hourly 1 https://wordpress.org/?v=5.2.4 http://crossfitireland.ie/wp-content/uploads/2017/04/cropped-cfIreland-favicon-32x32.png CrossFit Ireland http://crossfitireland.ie 32 32 Workouts Nov 11 – 16 (Strict Season) http://crossfitireland.ie/workouts-nov-11-16-strict-season/ http://crossfitireland.ie/workouts-nov-11-16-strict-season/#respond Sat, 09 Nov 2019 14:54:44 +0000 http://crossfitireland.ie/?p=3897 Monday Cardio At Minute 0:00 Row 2K At Minute 12:00 Ski 2K /1.5k At Minute 24:00 Bike 4K Aim -Cardio and Recovery Day The aim to complete each piece with 85-95% effort. Give equal effort to each (this does not mean equal time) Tuesday Strength 1RM Deadlift Metcon AMRAP 17 1 Deadlift @ 80% 1 […]

The post Workouts Nov 11 – 16 (Strict Season) appeared first on CrossFit Ireland.

]]>

Monday

Cardio
At Minute 0:00
Row 2K

At Minute 12:00
Ski 2K /1.5k

At Minute 24:00
Bike 4K

Aim -Cardio and Recovery Day
The aim to complete each piece with 85-95% effort.
Give equal effort to each (this does not mean equal time)

Tuesday

Strength
1RM Deadlift

Metcon
AMRAP 17
1 Deadlift @ 80%
1 Rope Climb
10 Ring Dips
Add 1 Rep each round to the rope climb/deadlift! When you reach 5, go back to 1! Example: 1,2,3,4,5,1,2,3,4,5

Bonus Work
30 Strict Muscle Ups

Wednesday

Metcon
Strict Cindy

AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats

Aim -This workout is a classic CrossFit workout, building muscular endurance

Thursday
Warm Up
AMRAP 12
Scap Pull Ups
50′ Alternating Kettlebell Carry (Overhead/Side)
50′ Broad Jumps
50′ D-Ball Carry

Metcon
30/20 Cal SkiErg
21-15-9
Dumbbell Thrusters 22.5/15Kg
50 Double Unders each Round
30/20 Cal SkiErg

Aim -Practicing the skill of the sport
Can you push just hard enough on the ski so you can still do the thrusters?
Working up to 16 minutes

Friday

Metcon
AMRAP 20

10 Strict Handstand Push Ups
10 Front Rack Lunges 22.5/15Kg
10 Strict Toes to Bar
10 Box Step Overs 22.5/15Kg

Aim -Not too early to start prepping for the next Open!
Developing Core strength and single leg strength

Bonus Work
EMOM 10
D-Ball Hold

Saturday

Metcon
With a Running Clock:
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks 61/43Kg
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch 52/36Kg
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters 43/29Kg

Aim – Big Saturday Workout! Barbell should get progressively lighter as the movements progress, and running pace should pick up!
Join us for some post Open Pints, but do the workout first! #EarnYourPints

Sunday
Start working towards your 2021 Open with individualised training!
(2021!? Surely we’ll have flying cars by then….)

The post Workouts Nov 11 – 16 (Strict Season) appeared first on CrossFit Ireland.

]]>
http://crossfitireland.ie/workouts-nov-11-16-strict-season/feed/ 0
Committed Club | October 2019 http://crossfitireland.ie/committed-club-october-2019-2/ http://crossfitireland.ie/committed-club-october-2019-2/#respond Thu, 07 Nov 2019 19:00:30 +0000 http://crossfitireland.ie/?p=3893 Celebrating those most committed to training in CrossFit Ireland in the month of October.. 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: Tiare Balbi Bonamini – 40 Gabrielle Byrne – 29 Gus Kelly – 27 Ruth Kearns […]

The post Committed Club | October 2019 appeared first on CrossFit Ireland.

]]>
Celebrating those most committed to training in CrossFit Ireland in the month of October..

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. Tiare Balbi Bonamini – 40
  2. Gabrielle Byrne – 29
  3. Gus Kelly – 27
  4. Ruth Kearns – 26
  5. John Kavanagh – 25
  6. Tarun Sharma – 24
  7. Danny Sherrard – 24
  8. Dave Kane – 23
  9. Aoife Duffy – 23
  10. Joyce Reilly – 22
  11. Xanda Marques – 21
  12. Gina Bjoernereud -21
  13. David Griffin – 21
  14. Susan Droney – 20
  15. Rory Shannon – 20
  16. Mark Kenny – 20

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

The post Committed Club | October 2019 appeared first on CrossFit Ireland.

]]>
http://crossfitireland.ie/committed-club-october-2019-2/feed/ 0
Workouts Nov 4 – 9 http://crossfitireland.ie/workouts-nov-4-9/ http://crossfitireland.ie/workouts-nov-4-9/#respond Sun, 03 Nov 2019 15:39:44 +0000 http://crossfitireland.ie/?p=3891 Monday Metcon 50/35 Cal Row 50 Wallballs 30 Chest to Bar Pull Ups 40/27 Cal Row 40 Wallballs 20 Bar Muscle Ups 30/18 Cal Row 30 Wallballs 10 Ring Muscle Ups Aim – My prediction for last week of the Open workout for this year! Pick a progressively more dificult version of the pull as […]

The post Workouts Nov 4 – 9 appeared first on CrossFit Ireland.

]]>

Monday

Metcon
50/35 Cal Row
50 Wallballs
30 Chest to Bar Pull Ups
40/27 Cal Row
40 Wallballs
20 Bar Muscle Ups
30/18 Cal Row
30 Wallballs
10 Ring Muscle Ups

Aim – My prediction for last week of the Open workout for this year! Pick a progressively more dificult version of the pull as the workout goes on e.g. Ring Row – Jumping Pull up – Banded Pull Up

Bonus Work
EMOM 10
L-Sit Holds

Tuesday

Metcon
AMRAP 15
5 Cal Ski
7 Strict HSPU
5 Devil’s Press 2×22.5/15kg

Aim – Finally the shoulders are getting a look in… Pick a HSPU variation that you can do either unbroken or in 2 sets with quick rest, should aim to move consistently paced for the 15 mins.

Bonus Work
“Second Cut”

800 Metre Row
66 Kettlebell Push Press 16/12kg
132ft Handstand Walk

Wednesday

Metcon
Ringer 1

30-20-10
Calorie assault bike
Toes to Ring

Ringer 2
15-10-5
Burpees
Overhead Squats 61/43kg

Aim – Repeated intense efforts! Toes to Ring are rare but can help the feeling of regular ttb!

Bonus Work
50 Bicep Curls
50 Push Ups
50 Banded Pushdowns

Thursday

Skill
Skin the cat

Metcon
50-40-30-20-10
Ab-Mat Situps
Thrusters 20Kg

Aim– Summer is coming, well next year.. but still, got to getting working on those sweet, sweet abs!

Friday

Sled Day.
3 rounds
50 sled drag backwards
50 Handstand walk

3 rounds
50 sled march
50 Kettlebell Carry (one arm overhead/one arm by your side)

Aim- Its been a month of Open workouts, we are ALL getting a bit fatigued! Use today as a chance to just move the body, if you aren’t doing the Open you can push the intensity up today!

Bonus Work
2km Row

Saturday

20.5

The post Workouts Nov 4 – 9 appeared first on CrossFit Ireland.

]]>
http://crossfitireland.ie/workouts-nov-4-9/feed/ 0
Workouts Oct 28 – Nov 2 http://crossfitireland.ie/workouts-oct-28-nov-2/ http://crossfitireland.ie/workouts-oct-28-nov-2/#respond Sat, 26 Oct 2019 20:38:13 +0000 http://crossfitireland.ie/?p=3887 Monday Metcon Teams of 4 5 rounds 400m Run (As a team) 40 Cal Assault Bike Shared reps 50ft Synchro Lunge 40 Toes to Bar Shared reps Aim – Team workout for the bank holiday, have some fun! 10am class only. Tuesday Metcon Every 5 Minutes x5 20/15 Cal Row 20 Wallballs 8 Ring Muscle […]

The post Workouts Oct 28 – Nov 2 appeared first on CrossFit Ireland.

]]>

Monday

Metcon
Teams of 4
5 rounds
400m Run (As a team)
40 Cal Assault Bike Shared reps
50ft Synchro Lunge
40 Toes to Bar Shared reps

Aim – Team workout for the bank holiday, have some fun! 10am class only.

Tuesday

Metcon
Every 5 Minutes x5
20/15 Cal Row
20 Wallballs
8 Ring Muscle Ups

Aim – Repeated efforts , stay consistent. Theres a 50 second cap on the row, so go hard!

Bonus Work
3-5 sets
10 GHD Situps
5 Sandbag Cleans

Wednesday

Metcon
27-21-15-9-6-3
Overhead Squats 43/29kg
Chest to Bar Pullups

Aim– Potential last week Openstyle workout now that thrusters are gone. Managable rest and sets, lots of upper body work here.

Bonus Work
27-21-15-9-6-3
Ski Erg Cals
Dumbbell Push Press 2×22.5/15kg

Thursday

Metcon
AMRAP 16
6 Thrusters 70/47kg
3 Rope Climbs
12 Box Jumps 32/24″

Aim – Something a bit challenging, pick a heavy weight for thrusters and jump on a box higher than you normally would!

Bonus Work
100 Ring Rows for time
* Every Break do 8 Pistols (Can use a band)

Friday

Metcon
AMRAP18
50 Double Unders
15 Kettlebell Swings 24/16kg
10 Burpee Pull Ups

Aim – Good sweat before the weekend, 18 minutes of continuous moving. Also a good chance to practice double unders.

Saturday

20.4

The post Workouts Oct 28 – Nov 2 appeared first on CrossFit Ireland.

]]>
http://crossfitireland.ie/workouts-oct-28-nov-2/feed/ 0
The Panda Cupdate 20.03 http://crossfitireland.ie/the-panda-cupdate-20-03/ http://crossfitireland.ie/the-panda-cupdate-20-03/#respond Tue, 22 Oct 2019 15:05:32 +0000 http://crossfitireland.ie/?p=3880 The post The Panda Cupdate 20.03 appeared first on CrossFit Ireland.

]]>

The post The Panda Cupdate 20.03 appeared first on CrossFit Ireland.

]]>
http://crossfitireland.ie/the-panda-cupdate-20-03/feed/ 0
Workouts Oct 21 – 26 http://crossfitireland.ie/workouts-oct-21-26/ http://crossfitireland.ie/workouts-oct-21-26/#respond Fri, 18 Oct 2019 18:21:37 +0000 http://crossfitireland.ie/?p=3877 Monday Strength AMRAP 10 8 Kettlebell Push Press 10 Inverted Rows 12 Air Squats Metcon Teams of 3 (or 2) Max Cal Assault Bike in 20 minutes *Every time you swap partners , the athlete coming off the bike must perform 6 V-Ups. Aim – Treat as recovery work from 20.2 if wrecked, otherwise get […]

The post Workouts Oct 21 – 26 appeared first on CrossFit Ireland.

]]>

Monday

Strength
AMRAP 10
8 Kettlebell Push Press
10 Inverted Rows
12 Air Squats

Metcon
Teams of 3 (or 2)
Max Cal Assault Bike in 20 minutes
*Every time you swap partners , the athlete coming off the bike must perform 6 V-Ups.

Aim – Treat as recovery work from 20.2 if wrecked, otherwise get your buddies and get after it!

Bonus work
5 Km row

Tuesday

Metcon
30/20 Cal SkiErg (Buy in)
30-20-10
Dumbbell Snatches 22.5/15Kg
Box Jump Overs
30/20 Cal SkiErg (Buy out)

Aim– Practicing the skill of the sport
Can you push just hard enough on the ski so you can still do the Snatches in big sets?
Working up to 16 minutes

Bonus Work
EMOM 10
Hanging L-Sits On Rings
*Record Shortest Time
-then-
30 push ups for quality

Wednesday

Metcon
3 Rounds
21 Handstand Pushups
15 Deadlifts 110/75kg
9 Bar Muscle Ups

Aim – To increase pressing strength and gymnastic endurance. Very high skill so don’t expect a serious cardio burn.

Bonus Work
3 Rounds
3-15 GHD Sit Ups
50ft Kettlebell Overhead Walk
-Then-
3 Rounds
15 Back Extensions
50ft Handstand walk (50 shoulder taps)

Thursday

Metcon
Every 3 Minutes for 8 Rounds
12 Wallballs
8 Chest to Bar Pull Ups
1 Squat Snatch
* Start at 50-60% of 1RM and add weight each round to find a heavy single in the later rounds.

Aim – Lifting Heavy under fatigue, idea is to get heavy on the snatch and maintain unbroken sets on the other movements.

Bonus work
EMOM 21
L sit
Double unders
Rope Climbs
-Then-
3 Minute Window
500m row
Max burpees (in remaining time)

Friday

Metcon
21-15-9
Toes to bar
Box Step overs 2×22.5/15kg
Row (Cals)

Aim – Grippy mix of movements to end the week, expect maybe a clash on rowers.

Bonus work
Bench Press
Heavy set of 2
-Then-
EMOM 10
D-ball/Sandbag hold

Saturday
20.3

The post Workouts Oct 21 – 26 appeared first on CrossFit Ireland.

]]>
http://crossfitireland.ie/workouts-oct-21-26/feed/ 0
CrossFit Games 20.2 – Strategy / Review http://crossfitireland.ie/crossfit-games-20-2-strategy-review/ http://crossfitireland.ie/crossfit-games-20-2-strategy-review/#respond Fri, 18 Oct 2019 12:12:01 +0000 http://crossfitireland.ie/?p=3876 AMRAP 20 4 Dumbbell Thrusters 22.5/15Kg 6 Toes to Bar 24 Double Unders Don’t go to failure on this one – if the weight is heavy or the TTB are a lot, break them up early OR take the rest that allows you to go unbroken. This is a big mental challenge. Plenty of rest/transition […]

The post CrossFit Games 20.2 – Strategy / Review appeared first on CrossFit Ireland.

]]>
AMRAP 20
4 Dumbbell Thrusters 22.5/15Kg
6 Toes to Bar
24 Double Unders

Don’t go to failure on this one – if the weight is heavy or the TTB are a lot, break them up early OR take the rest that allows you to go unbroken.

This is a big mental challenge. Plenty of rest/transition time which allows you to convince yourself not to pick the weight up or jump up on the pull up bar.

Telling yourself you can always do another rep is key here!

The post CrossFit Games 20.2 – Strategy / Review appeared first on CrossFit Ireland.

]]>
http://crossfitireland.ie/crossfit-games-20-2-strategy-review/feed/ 0
Panda Cupdate 20.2 http://crossfitireland.ie/panda-cupdate-20-2/ http://crossfitireland.ie/panda-cupdate-20-2/#respond Tue, 15 Oct 2019 16:38:17 +0000 http://crossfitireland.ie/?p=3871 🐼 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 points in […]

The post Panda Cupdate 20.2 appeared first on CrossFit Ireland.

]]>

🐼 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 points in 20.2 (Hint 👨🏻‍🦲💪)

🐼 We give our 20.2 predictions, what are yours?

The post Panda Cupdate 20.2 appeared first on CrossFit Ireland.

]]>
http://crossfitireland.ie/panda-cupdate-20-2/feed/ 0
Workouts Oct 14 – 19 http://crossfitireland.ie/workouts-oct-14-19/ Sat, 12 Oct 2019 16:28:56 +0000 http://crossfitireland.ie/?p=3869 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 95/65kg Toes to Bar Aim– Taxing on the […]

The post Workouts Oct 14 – 19 appeared first on CrossFit Ireland.

]]>

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 95/65kg
Toes to Bar

Aim– Taxing on the core and the grip, keep form on the deadlifts

Bonus Work
Accumilate 3 Minutes in a Handstand (against the wall)

Wednesday

Metcon
Every 4 Minutes x 6
12 Thrusters 45/30kg
15/10 Cal Assault Bike Sprint

Aim – High Intensity Intervals

Bonus Work
3 mins on/ 2 mins off x5
20 Jumping Lunges
Max Cal Row in remaining time

Thursday

Metcon
30 Rounds
5 Wallballs
3 Chest to Bar Pullups
1 Power Clean 100/65kg

Aim – A challenging weight for the Power Clean, a difficult type of pull up too, fast transitions! Don’t lose count!

Friday

Metcon
Teams of 2
2000m Row
100 Situps
50 Dumbbell Box Step Overs
1500m Row
75 Situps
35 Dumbbell Box Step Overs
1000m Row
50 Situps
20 Dumbbell Box Step Overs

Aim – Fun team workout , step overs are going to be the biggest challenge!

Bonus Work
EMOM10
3-8 Chest to Bar or Pull Ups

Saturday
20.2

The post Workouts Oct 14 – 19 appeared first on CrossFit Ireland.

]]>
CrossFit Games Open 20.1 Strategy http://crossfitireland.ie/crossfit-games-open-20-1-strategy/ Fri, 11 Oct 2019 11:42:19 +0000 http://crossfitireland.ie/?p=3866 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 pace on the burpees ⏱ Take your […]

The post CrossFit Games Open 20.1 Strategy appeared first on CrossFit Ireland.

]]>
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 pace on the burpees

⏱ Take your break after burpees, not before

🌡 Warm up thoroughly so you don’t shoot out the gate and blow up early!

The post CrossFit Games Open 20.1 Strategy appeared first on CrossFit Ireland.

]]>