Strength:

Push Press  3-4 x 4   90 sec’s
Pull up’s  3-4 x 4   90 sec’s

Workout of the day:

AMRAP:
3 Muscle up’s
6 HSPU
9 Knee’s to elbow
30 Double Under’s

Deadlift

Strength
Deadlift 3rm
(work up to a 3rep max in 20 mins)

Workout of the day
4 Rounds, 3 Minutes Each:
Run 400m
Max Front Squats @ 70/45kg

2 minutes rest between rounds.

Mark doing thrusters in todays WOD.

Workout of the day:

800m Row
55 Double Unders
45 Sit up’s
30 Wall ball’s  10/6
25 Back Extensions
20 Pull up’s
15 Thruster’s  40/30
10 Bench press @ 80% of 1rm
15 Thruster’s  40/30
20 Pull up’s
25 Back Extensions
30 Wall ball’s
45 Sit up’s
55 Double Unders
800m Row

This morning's class in action

Strength:

Back Squat 3 x 5rm

Then your choice of working on your own skills ie. lifting techniques, kipping pull ups, Double Unders etc

Or a short WOD that is on the board.

There will be no options this week.

We have designed a journal for you guys to use in logging your workouts.

A workout not logged is a workout lost.After a few weeks of tracking
your times and weights used ,you will find this a great motivator
and will help you progress quicker.

On a coaching side of things it will be a lot easier and now a lot less
burpees if you guys can have on hand the weight you lifted the last time you did that exercise ,instead of “i think it was eeehhhhhh?????”

Get your journal from Dave next time your in.

Cost is €15 for members and €20 for non members

Skill

Snatch

Workout of the day:

3 Rounds for time:

400m Run

21 Squat Snatch M:40W:30

12 Pull ups

Strength/WOD:

A1   Thrusters  3 – 4 x 5  rest 90sec

A2   Double Unders  50 x 5 rest 90sec

B1    25 KB Swings Unbroken 24/16  90sec

B2    25 Box jumps Unbroken 24/20  90sec

Rich C you did the cleans but you didnt do the clean up!! Lets have 40 burpee's on your next visit.

Strength:

Press 3 – 4 x 4

Pull Up’s 3 – 4 x 4

Workout of the day:

AMRAP

5 Pull up’s

10 Push up’s

15 Wall balls 10/6

The overhead squat can be one of the most challenging motions to learn, but the benefit is well worth the effort. Not only do the skills readily transfer over to the snatch, but the balance and coordination required to perform a full squat with a load locked out overhead strains nearly the entire neuromuscular system.

Strength:

Over head Squat  5 x 3rm

Workout of the Day:

“Elizabeth”

21-15-9 for time:

Clean, 60kg/45kg

Ring dips

Michael with our newest and youngest member!

Work out of the day:

800m Run

10 Wall Balls  10kg/6kg

20 Deadlifts 60kg/30kg

30 Sit ups

40 Squats

50 Pull ups

40 Squats

30 Sit ups

20 Deadlifts  60kg/30kg

10 Wall Balls  10kg/6kg

800m Run

Today you have an option of Monday/Tuesdays WOD or Strength/skills.

Strength:

Back Squat 3,3,3,3,3,3

Skills:

HSPU

Muscle Up

Kipping pull up

Double Under’s

Lisa learning the hand stand push up

Strength:

(A) Split Jerk 3,3,2,2,1,1,1

(B1) 20 Unbroken KB swings x 5 rest 90 sec’s

(B2) 2 Push Press x 5 rest 90 sec’s

Skill
Handstand push up

Workout of the day
for time
run 800m
21 front squat M:70W:45
9 toes to bar
15 front squat
15 toes to bar
9 front squat
21 toes to bar
run 800 m

Strength
press 3-4 x 4 120sec rest
strict pull up 3-4 x 4 120 sec rest

Work out of the day
double unders
50-40-30-20-10
burpees
25-20-15-10-5

CROSSFIT DUBLIN IN FULL SWING!!

Strength
5 5 5 5 5 @ 80% of 1rm

Workout of the Day
for time
50 box jumps
15 ring push ups
40 box jumps
15 ring pus ups
30 box jumps
15 ring push ups
20 box jumps
15 ring push ups
10 box jumps
15 ring push ups

to rise above poverty and violence.

Life in a favela is vibrant and exciting, but it is also

fatiguing even on the strongest of hearts. The Rocinha

child holds daring dreams that speak and sometimes

yell in the mind and heart, but those voices grow faint

to a whisper and become inaudible not due to a single

event but rather an infinite number of barely perceptible

negative daily occurrences. Over years, these

occurrences collectively form an opposing force that’s

wave-like—deep and mighty yet invisible.

These conditions that hold back the growth of the

individual also force him to become stronger. Small

investments in these individuals cause changes in the

positive direction. We can seize this opportunity to help

by using CrossFit as the channel.

http://rocinhacrossfit.com/

http://rocinhacrossfit.files.wordpress.com/2010/04/rocinha_crossfit_article.pdf

If anyone is passing through Rio give Rogerio a call and drop in for a WOD and if anyone wants more information please feel free to contact Rogerio directly.

rogerio2bros@hotmail.com
cell phone: 21 9382 4917

Lochlann Quinn

Workout of the day:
team of 2 complete
50-40-30-20-10
O.H Lunge
push up
box jump
push press
sit up

DAVY AT YESTERDAYS WOD

Today is make up day ,  if you have been to all session this week or need to work on your strength then

Back squat
5 x 5

Weighted pull up
1 1 1 1 1 1

Strength:
Clean 2 2 1 1 1 1

Workout of the day:
“Death by Clean-and-Jerk”

1 Clean-and-Jerk @ M:65F:40 in the 1st minute
2 Clean-and-Jerks @ M:65F:40 in the 2nd minute
3 Clean-and-Jerks @ M:65F:40 in the 3rd minute
Etc.

Keep on going until you can no longer complete the required reps before the minute is up. Mikko Salo (2009 CF Games champion) is good for 14 rounds at 60KG. Your goal should be to go for at least 10 minutes, but no longer than 15 minutes, so scale up or down accordingly.

Skill:

Muscle up

Workout of the day:

A.M.R.A.P in 20mins
5 ring dips
10 pull ups
20 squats
40 double unders

Rich & Willie going hard in the run yesterday

Strength:
Front Squat 5 x 5rm

Workout of the day:

“Nancy”
5 rounds for time of:
Run 400m
15 Over-head Squats  42.5 (30kg)

Workout of the day:

Teams of 2 workout

3 rounds

200 double unders

50 wall balls M:10/F:6

40 Toes to bar

20 Thrusters M:50/F:30

200m Sandbag run

only one person can be working at any give time

Niall Knocking out the KB swings in yesterdays WOD.

Workout:

Make up day from the week

or

Strength:

Back Squat 5 x5  90sec rest

Ring Dips 4-5 90sec rest

D Pound in full swing!! (Tuesdays class mid way through "Grace")

Workout of the day:

(A) 10 Power Clean x 5   rest 90

(B) 30 Unbroken back extensions  x 5   rest 60

(C) 20 Unbroken KB swings x 5   rest 30

Increase load on power clean & KB as you go on

Top 3 Results from yesterday

Guys – Drew 13.45rx, Doug 17.29rx, Tom O’D 17.48rx

Girls – Jen 18:01, Mechelle 18:56, Julie P R  20:54

                     

LEARNING THE KIP @ FUNDAMENTALS

Skill:
Kipping Pull-up

Workout of the day:
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Strength:
Work up to your Deadlift 3rm in 15 mins

Workout of the day:
“Grace”
for time
30 clean and jerk M:60 F:42.5

I HAVE HAVE ADJUSTED THE SCHEDULE  GUYS NOW TO SHOW THE NEW TRAINING TIMES.THERE WILL BE MORE CLASS’S AS WE BUILD
CLIENTS AND OUR COMMUNITY GETS BIGGER. THE SESSIONS TIMES FOR NOW ARE.

MON
12.30 18.30 19.30
TUES ,WE’D ,THUR
6.45 12.30 18.30 19.30
FRI
6.45  12.30  18.30
SAT0;
8.30 11.30

PLEASE DONT WORRY ABOUT SIGNING IN FOR CLASS ON THE SCHEDULE PAGE . THAT WONT NECESSARY TILL THE END OF THE YEAR.
THE NEXT CLASS TO COME ON LINE WILL BE A 17.30. IF THIS WOULD ALREADY SUIT YOU PLEASE
EMAIL AND I CAN START TO SEE NUMBERS.ALSO EMAIL IF YOU HAVE ANY OTHER QUERIES ON THE NEW TIMES.

THE PROGRAMMING AT CROSSFIT DUBLIN WILLL NOW BE CHANGING THAT WE DONT HAVE SPACE RESTRICTIONS.
I WILL BE DETAILING EXACTLY HOW THE PROGRAMING WILL WORK AND THE DIFFERENT CYCLES(STRENGTH,POWER AND SPEED, BALANCE ETC)
THAT WILL BE HAPPING OVER 4-6 WEEK PERIODS. WE WILL ALSO BE HOLDING DIFFERENT CLINICS ON SQUAT , THE KIPP PULL UP AND
MUSCLE UPS ETC .

I LOOK FORWARD TO SEEEING YOU DOWN AT D POUND