Warm up : CFD warm up

Strenght :
overhead squat
5 5 5 5 5rm

I have already posted this a while  back buit i just cant watch this enought.
Its patience, consitency and more patience will no doubth get you to where you want
to go !

Workout of the Day:
“jackie”aka navy seal
for time
1000m row
50 trusterS M:20 F:20
30 pull up’s

PALEO FOOD PYRAMID

Crossfit Dublin paleo food challenge will start in July, so lets start

to take a look what it is to eat paleo over the next month. more to follow!!!

Warm up : CFD warm up

Strength :
Truster
3   3   3

Workout of the Day:
for time
30-20-10
Front squat M:60 F:35
KB swing M:32 F:16
push press m:60 F:35

use the same bar for pp and f/squat

This article takin from the auther Mark Sisson of
www.marksdailyapple.com, is a great insite into
how to maintain shoulder mobility, a problem
we see a lot in our athletes.

More than perhaps any other joint in our bodies, the shoulders demand close and careful attention. We use them on a daily basis and they travel a wide-ranging path; it’s in our best interest to assure that the path is the one of least resistance.

The tricky thing about maintaining good shoulder function is that it doesn’t just require strong deltoids or big traps. Those are important for moving big weight and being strong enough to handle anything life throws at you, but real shoulder function – pain-free, unimpeded shoulder function – depends on certain supporting muscles and joints of which most people are simply unaware. I mean, did you realize just how integral the scapular are? And because the shoulders’ function seems relatively straightforward and because we can work out for years without lending serious thought to how our joints move and work, now’s the time to start thinking about proper joint function before it’s too late.

What I’m trying to say is this: you may be neglecting your shoulders and putting them at risk, even if you focus on only the classic multi-joint, compound exercises, like overhead presses and pull-ups, and even if you’re using good form. It’s difficult to admit this to ourselves, but doing the right things the right way may not be enough if we’ve lived regular lives hunched over keyboards, sitting in chairs, wearing shoes, and emulating incorrect posture (masquerading as good posture). Modern nutrition and fitness advice, coupled with the mundane realities of everyday life (chairs, shoes, eight hour workdays, etc) (unwittingly) has the effect of undoing millions of years of evolutionary pressures. It’s true that we’re born with predispositions – toward certain foods, movement patterns, joint articulations – but a few dozen years of doing precisely the opposite sets us on a different path. Deviating from that path is difficult, but it must be done.

I’m of the opinion that everyone should be doing shoulder mobility and stability work, even if you’re otherwise totally healthy and pain-free. Shoulder issues have the nasty tendency to develop gradually due to a deficiency. They don’t always happen immediately (unless we’re talking acute trauma like dislocations or sudden tears); as you read this, shoulder pain could be welling up beneath the surface, growing strength and gearing up to burst through and manifest as a conscious debilitating sidelining injury. Get on the prehab now, not after it happens. You know how it goes: better safe than sorry, an ounce of prevention is worth a pound of cure, and any other bit of folk wisdom elevating careful prudence and preparedness over convenient short sightedness. And if you’re suffering from shoulder pain or poor mobility and stability, by all means, get on the rehab!

Self-evaluation
First, evaluate yourself. Stand up straight and relaxed – just assume your normal stance and posture. Grab two long, straight items to hold in each hand. Pencils, pens, rulers, sticks will all work. It’s got to be straight is all. Hold them in your fists and let your hands drop by your sides. Again, relax.

Your items should be pointing straight ahead. They should form an angle perpendicular to your body. If they’re angling inward, your shoulders are slumping forward, and you probably need to work on your scapular retraction.

Next, raise both arms as if you were waving goodbye. Your hands should be about ear height, and your elbow should be bent around 90 degrees. Maintaining that arm position, push your arms and elbows back by retracting your scapula. Ideally, both arms should go back equal distances. If one arm lags behind, you probably need extra work on that side.

I’m going to do drill recommendations a little differently than I have in past mobility posts. Before, I listed various exercises one could do to help with joint mobility, but there exists a totally free, public domain shoulder rehab program that gets rave reviews from pretty much everyone: the Diesel Crew Shoulder Rehab Protocol.http://www.youtube.com/watch?v=A0ONHZmsFec

This is the essential program for anyone currently suffering from, worrying about, or speculating on the development of shoulder issues. It’s free, it’s easy, and it’s all laid out for the user. It follows a seven day schedule. If you’re injured and taking time off, do what you can without causing pain. If you’re otherwise healthy and looking to shore up your shoulders, do the drills after your workouts. Once your shoulders are feeling better, don’t stop the drills altogether. Keep doing them, perhaps on a truncated schedule, but make sure you maintain your shoulder health.

Of course, not everyone requires the DC protocol. I would advise everyone to at least sample the routine, and even go through the full seven day cycle once in awhile to keep things fresh and fluid. I do like some other shoulder drills. The DC protocol can be a bit time-consuming, and I’m pretty pleased with my shoulder function, so I’m okay with basic maintenance. A few good ones:

Basic Maintenance Drills
Scapular Wall Slides http://www.youtube.com/watch?v=fYNSZz-fPRw

Stand with your back to the wall and your feet about eight inches away from it. Lean back into the wall and maintain contact between the wall and your head, hips, and back. With your hands over your head, press your forearms against the wall, squeezing your shoulder blades together. Slide your arms up the wall. Maintain contact the entire time.

Scapular Push-Ups http://www.youtube.com/watch?v=iY9Vuo27pCs

Get in the “up” push-up position: straight arms, tight core, straight legs. Retract your scapula, then protract it. (Tighten your shoulder blades, then spread them apart.) Keep your arms straight the whole time. Range of motion will be extremely short in this exercise.

Shoulder Dislocates http://www.youtube.com/watch?v=33P5AI27eiU

Using a flexible band, a broomstick, a piece of rope, a ribbon, a sedate pet snake, or even a dog leash, hold both ends with straight, locked arms. Starting at your hips, bring the band (or whatever you’re using) behind your head until you reach your hips on the other side while keeping those arms straight. At this point, you can go back the way you came, but I find going forward hurts the shoulders, so I just bring it back over with bent arms and go backwards again with straight arms. Your choice. Just avoid pain. Do shoulder dislocates as part of a rehab program or as a dynamic warm-up to loosen up your shoulders.

Tips for Avoiding Shoulder Issues
Scapular Retraction During Bench Press

This is essential. You’ve got to create the shelf when you press. Tighten your shoulder blades, have a buddy help lift the bar off the supports, and maintain the tight shoulder blades for the duration of the set. Too many people neglect this essential portion of the bench press. It helps to arch your lower back a bit (which is why you see the experts arching during the bench).

Scapular Retraction During Rows

Same goes for rows. If you’re doing bent over barbell rows, keep your scapular retraction going during both the concentric and eccentric motions of the lift. Everyone retracts the scapula during the concentric portion, but most protract the scapula at the end of the eccentric. Don’t. Instead, maintain those tight shoulder blades at the bottom. Straighten your arms, but do not let your shoulder blades drift forward, too.

Avoid the Wrong Types of Movements

Avoid upright rows. They are almost universally bad for your rotator cuffs, and they don’t work anything you can’t reach with better lifts. Besides, hoisting heavy weights up to your shoulders while standing by using just your upper body is ridiculous and inefficient; the hips are far better at propelling weights up to the clean position.

Another common mistake is doing lateral raises with your arms directly at the sides. I doubt most of us are even doing lateral raises (I find them unnecessary, but bodybuilding types will find them useful). This is unnatural and can pinch your rotator cuff. Instead, move your arms forward about 30 degrees and lift them that way.

You might also avoid the bench press altogether if you can’t seem to avoid shoulder pain. You could do floor presses or weighted push-ups instead.

Avoid Pain

Soreness is okay. Pain is not. Avoid the movements that cause pain in your shoulders.

Oh, and you’ll want to maintain good thoracic mobility, too.

Eric Cressey has a fantastic series called “Shoulder Savers”. Here are parts 1, 2, and 3. Between his recommendations for avoiding shoulder injury, the DC Rehab Protocol, my advice, and remembering to be conscious of your scapular function, you have everything you need to take care of those relatively minor, nagging, persistent shoulder issues that almost everyone seems to have these days. For more serious, acute injuries, consult with a professional.

Warm up: CFD warm up

Strength:
Deadlift
1 rm

Workout of the day:
AMRAP in 15 mins of
5 ring dips
10 pushups
15 double unders

Warm up: CFD

Skills : burgener warm up

Eddie gets high on those burpees

Workout of the Day:
3 rounds for time
400 m run
21 snatch(squat) M:40KG F:30KG
12 pull ups

Finisher:
Core complex

Wram up : 5 min run/row/skip and
“burgner warmup”

Tech: “snatch”

Workout of the Day:

for time
1000m row
20 deadlift bw
30 wall balls
40 kb swings
50 box jumps
60 double uders

The Perfect Push-up

Friday, December 08, 2006

The perfect push-up necessitates the following elements.

1: Thumbs align to intersect the nipples.

2: Ear, shoulder,hip and ankle align in a straight line.

3: The nose, chest and hip strike the deck at the same time.

4: Press away from the deck and repeat.

Anything less is a foul.

A stick provides a solid measurement of execution.

Cobras, flying elbows, wiggli-worm, knee buckle, arching back hidden coach, Greazy’s early knee finish, and the chicken neck head bob – don’t count. Avoid these! None will help you get on the board faster and earn proper peer respect . Gruelling out proper knee push-ups will propell you the fastest toward executing 200 pushups in one workout.

"man should be judged by what he does when he is alone"

Warm up: CFD warm up

Strength:
Front Squat
5 5 5 5 5
Complete 8 weighted ring dips between sets.

Workout of the Day:
2 rounds for time
20 jumping squats
20 clapping push ups
20 over head sit up’s
20 burpees

the kicker is each exercise needs to be completed unbroken once started

CrossFit Dublin Foundations Programme - 2 weeks

Next week we’ll be introducing our Foundations Programme [monday 24th].  This is our entry point into our regular classes.  Classes are structured to cover the foundation movements and concepts of what is CrossFit.

Whats covered in each class;

• The Foundation movements and correct technique
• Nutrition basics
• Warm-up & Cool-down procedures
• Workout

Who should sign up? When is it on? How much is it?

People that have been deconditioned after injury or illness.  Those people that don’t have an active sports background.  And those that would like to be introduced to CrossFit at a beginner level/lower intensity level.

Classes are on;

• TUES , THURS @8PM WEEK ONE
• MON, WED AND FRI/SAT @8PM WEEK TWO

100% attendance rate is required at completion to be eligible for regular group classes.

Cost is €150
Class size is limited to 7 people only.  If you, or someone you know is interested please forward this email to them.

For those that have a group of 4 people or more that would like different times or days, please email us at MICHAEL@CROSSFITDUBLIN.IE

WHO GOT FIRST PLACE?

WARM UP:
50 double unders
Shoulder dislocates

15  O .H .Squats dowl
2 x 5 burpee pullups

STRENGTH:
Over Head Squat
3 3 3 3 3

Workout of the Day:
Team Badger

In teams of 2, 3 Rounds for time of:

50 x Squat Cleans (team)  M:40 F:30
50 x Pullups (team)
Run 800m (each)

The kicker – each team holds a med ball at all times, if the medball hits the ground at any time, there is a 10 burpee penalty

W.O.D FROM CCCL

What Every High School PE Class Should Look Like - Watch Video

Warm up: CFD warm up

Workout of the Day:
CrossFit.com WOD – modified
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, M:24 F:16
40 Pull-ups
30 Push-ups
20 dumb bell cleans M:24 F:16

Scano on the hang squat clean

Warm up: CFD warm up

Strength :
press
5 5 5 5 5
between sets complete 8 ring push up

Workout of the Day:
4 rounds
1 min O.H.S M:45 F:30
1 min knees to elbow
1 min double unders
1 min rest

Warm up : CFD warm up

Tech: Hang Squat Clean

Workout of the day:
A.M.R.A.P in 20 mins
10 H. S .C M:50kg F:35kg
15 Burpees
20 Box jumps
200 m run

Finisher: Sit up and back complex

Warm up: CFD warm up

Strenght:
Deadlift
5 5 5
After each set complete a set of max strict pull ups

Workout of the Day:
“opt special”

OPT pictured here is one the best crossfitters around but not only that he is the best

coach , check out his blog here http://optimumperformancetraining.blogspot.com/

Warm up :CFD warm up

Strength: Truster
3 3 3 3 3

Team Workout of the Day:

300 kettle bell swings M:24kg F:16KG

In teams of two, one person performs KB  swings while the other runs 200m. Teammates must tag up on the KB after every run.

Fastest team to reach a total of 300 KB swings as a team wins.