Guys Dave(above) will be filling in for me while i am away for December.Dave has been training and coaching crossfit for the last 2 years.He is a purple belt in Brazilian jujitsu so any of you interested in trying it ask him while he is here

The details for this Saturdays  in house comp are

• It will be a 2 event comp testing both strength and work capacity
• The first workout will start at 8am for athletes who usually scale there workout of the day
• The second workout will kick of at 9am for the RX athletes
• Event 2 starts at 12am for the scaled and 1am for RX

Later on we will have CFD Xmas party , it starts at 7.30 in sam sara on Dawson street,get ready for tabata beer shots. Please give you name to me or Dave if you want to take part on Saturday , If your not taking part in the comp but you want to train come to the 8am session.

Guys our 30 day eat right paleo challenge ends today , I hope you now can see all the benefits to healthy eating and what a positive change it can make  your life.We have a lot more knowledge about what we should be eating and why. Sir Francis Bacon said “knowledge is power” , so now that you have the power , you should use it!

Strength
Press
work up to a new 3rm in 20 mins

Met con
Max Rounds in 10 Minutes:
5 Strict Pull-Ups
10 Push Presses @ 45/30kg
15 burpees

Strict pull-ups are chin over bar. Any grip on pull-ups is fine.

FERG GETTING TO GRIPS WITH THE BARS

Strength
Press 5rm
Work up to a new 5rm in 20 mins

Workout of the day
10 Strict Pull Ups
10 Ring Dips
10 Tru Push Ups
*Attempt to complete all sets unbroken
*Rest up to 3 minutes between rounds
Post how many rounds unbroken to comments.

Steve at the top of of his Muscle up!

Strength
“Barbell complex” @60/35kg
Complete 5 rounds for time
15 Deadlift
12 Hang power clean
9 front squat
6 push press

Andy going into the snatch showing triple extension

Burgener Warm up

Strength:
Find 1rm of your Snatch in 20mins

Met Con:
3 Rounds for time
21 Squat Snatch
12 Pull ups
400m Run

Paleo challenge

Hunters – 3255
Gatherers – 3252

The challenge will be ending this Tuesday, and we will be doing “Cindy” both Monday and Tuesday of next week for those involved in the challenge to see how the times compare from one month ago.

Tina showing amazing gains in strength using the starting strength linear progression

Mark Rippetoe, and the training program he has crafted in Starting Strength to take advantage of the novice effect, recently got the mainstream treatment from Men’s Journal.

It’s great to see Rip’s program potentially reaching a broader audience, especially for those who are outside of the CF community, who could benefit from his program immensely.

The article has three key points:

• Strength is at the heart of fitness, even if strength isn’t your primary pursuit.
• The novice program, which exploits the novice effect (see link above), is simple and highly effective.
• After spending an initial investment of time in dedicating yourself solely to the novice program, it’s easy to integrate other non-strength-related athletic pursuits back into your program.

Read the full article here:  http://www.mensjournal.com/trainingprogram

Skill
ring skills / rope climb

Met Con
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
10Hang power cleans 60/40kg

Give some one you care about a life changing present this Christmas which they will never forget.The vouchers are available at the gym

*Guys you have till tuesday to get your scores into dave and suzi.We will post the second leader board on Wednesday morning*

Strength
Push Press
find new 5rm in 20 mins

Met Con
5 rounds for time
20 knees to elbow
20 unbroken kb swings 24/16
20 unbroken double unders

Willie gets after Saturday's WOD. Time 14.58

Neuroendocrine Adaptation

Neuroendocrine adaptation is a change in the body that affects you either neurologically or hormonally. Most important adaptations to exercise are in part or completely a result of a hormonal or neurological shift. Current research, much of it done by Dr. William Kraemer, Penn State University, has shown which exercise protocols maximize neuroendocrine responses. Earlier we faulted isolation movements as being ineffectual. Now we can tell you that one of the critical elements missing from these movements is that they invoke essentially no neuroendocrine response.

Among the hormonal responses vital to athletic development are substantial increases in testosterone, insulin-like growth factor, and human growth hormone. Exercising with protocols known to elevate these hormones eerily mimics the hormonal changes sought in exogenous hormonal therapy (steroid use) with none of the deleterious effect. Exercise regimens that induce a high neuroendocrine response produce champions! Increased muscle mass and bone density are just two of many adaptative responses to exercises capable of producing a significant neuroendocrine response.

It is impossible to overstate the importance of the neuroendocrine response to exercise protocols. This is why it is one of the four defining themes of the CrossFit Program. Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals, though not entirely distinct components, are all associated with a high neuroendocrine response.

Strength
Over Head Squat 5 rm
(work up to a new 5rm in 20 mins)

Met Con
Against a 7-minute running clock:
Run 400m
Max Rep Front Squat @ 60/45kg
Run 400m

If you don’t finish the met 400m before the clock hits zero, your score is null and void.  Scored by total number of front squat reps.

REBUILD YOUR BRAIN WITH EXERCISE AND FISH OIL

There’s an ever-growing body of research that suggests that new brain cells can be grown, even well into adulthood.  This is a big shift in the conventional wisdom around neuroscience, namely that once we’re past childhood, everything related to the brain is fixed and more or less immutable.

Turns out it all comes down to gene expression (as well as a little protein known as BDNF).

The article below discusses these new studies and findings, and in addition, it lists four key lifestyle factors that influence the growth of new brain cells:

• Physical Exercise
• Caloric Restriction
• Curcumin
• DHA

Read the full article here: Neurogenesis:  How to Change Your Brain

You can now buy your fish oils at the gym.

Met Con

Sort of Like Jackie”

For Time:
Row 1000m
50 Power Claean 50/30
30 Burpee pull ups

15-Minute Time Limit

From this Friday (17th Nov) we will be introducing a 5.30 class into the schedule

Paleo challenge scores for week 1 & 2
Hunters – 2190
Gatherers – 2183

Are Yams and Sweet Potatoes Healthy? – Marks Daily Apple

Strength
Pull up
Work up to a 1rm 15 mins

Met Con
Max Rounds (Plus Reps) in 12 Minutes:
3 Hang Power Snatches @ 50/30
6 Chest-to-Bar Pull-Ups
9 Kb swing 32/20

Yesterdays results

Lads – Michael 16.11, Drew 17.40, Dylan 21.49, Willie 24.35
Girls – Michelle 22.45 (27kg/55kg),Anne 21.22 (23kg/55kg), Tina 18.43 (25kg/50kg)

We have just passed the half-way point of our 30-day paleo eat right challenge.  Congratulations to everyone who’s been able to tough it out this far; the first two weeks are the hardest!  For those of you that didn’t make it to day 12 (or day 6), your commitment and hard work hasn’t gone unnoticed and remember that you can always go gluten & dairy free on your own terms whenever you feel ready.

I have been hearing  a lot of grumblings from my CFD fellow cave people.The three common concerns that are showing up the most are

Concern #1: My friends and colleagues don’t want to eat out with me!

Eating out can be super frustrating if you’re trying to avoid sugar, gluten and dairy–I’m sure you’ve all experienced this by now.  Here are some dining out tips that you may find  helpful:

• Before you go out with friends and shock them with your paleolicious food choices, let them know what’s up so they won’t be annoyed.  Better yet, try suggesting a specific restaurant that you know will have more options or be more accommodating.
• Tell the waiting staff exactly what you need to avoid. Make sure you use their terminology likebreading and glazes.  Not everyone knows what glutenand dairy are so let them know you need to avoid flour and milk products.
• Ask for substitutions or order things a la carte.
• Just say no to cream-sauces and dressings; they’re likely to be loaded with sugar and butter. Instead order your veggies steamed or sauteed in olive oil.  Use vinegar and olive oil on your salad.

More and more restaurants are becoming much more aware of the food allergies that plague thier patrons and offering gluten-free options.

Concern #2: I’m just so tired and hungry all the time!
Check out this forum thread for more on this topic.

Concern #3: I didn’t know I had to cook this much!
This is a tough one.  It’s hard to get excited about cooking if you don’t have experience or you don’t think you’re good at it.  But like everything else, you’ll only get better with practice. The internet is a great place to start; there’s an abundance of gluten-free, dairy-free websites and blogs.

CHECK BACK LATER TODAY FOR WEEK 2 PALEO EAT RIGHT CHALLENGE

Met Con
Ladder 10 9 8 . . . . . . 1
Deadlift 110/70
Truster 45/30
Ring Push ups
20m bear crawl b/t sets

Yesterdays times
Lads – Poncho 13.26, Tommy 14.50, Dylan 14.38

The thin line between intensity and cheating yourself

If we  start with some basic physics. Work is equal to force times distance (W=F*D). Power output is equal to work per unit time (P=W/T). Power output or “intensity” is also directly correlated to fitness. Increased fitness is really an increased work capacity across broad time and modal domains. Basically the more stuff you can move and the faster you can do it, the fitter you are. Intensity is therefore the key to maximizing fitness.

Intensity means treating each workout like a competition and truly giving it as hard as you can (not as hard as the person beside you). All CrossFit workouts are scored (time/points) for this reason. Scoring allows us to compare our fitness with others and to track our progress. Competing with others is a great way to make intensity a little more fun, because the feeling of intense workouts is not necessarily always enjoyable.

This is not to say that your workout should be so intense that your form dissipates rapidly within the first few minutes. This could lead you to the point of dangerous movement(s). Intensity and consistency are equally important.

As mentioned by Greg Glassman before: “Men will die for points”. As a coach I have seeing this more and more. Not every individual shares this, but it is very common. Depending on your athletic background it may be natural to become even more competitive. This is not by any means a bad characteristic.

It becomes a negative issue when your form starts to decrease or be affected negatively. Bad form not only can lead to injury, but also will cheat your body from a good workout.

If you ran your hardest for only 50% of a total distance and only timed yourself for the time ran and not the total distance. Would you feel proud of your achievement? I am sure we all would feel more proud of running our hardest the full distance. This should always be kept in mind and applied when you are doing your WOD.

An important factor that we must always remember is that you must do YOUR BEST when doing your WOD. I don’t know where it is ok to believe or accept that “your best” means having a faster time then that person that you were chasing. If pushing yourself to your hardest and that results in having a faster time , then your time means something. Until then forget the stopwatch because your time wont mean anything when you allow yourself to cheat your body in order to chase the clock. Also your best means full range of motion not half or quarter squats/pushups/pull-ups/etc.

I must say that I am guilty of this at some times too. It is very easy to become wrapped up about the time and feel good when we have a faster time, but if we cheat how honorable should we feel?

Next WOD you perform just remember this. Do your best, which will mean a high intensity. Don’t quit on yourself. Keep pushing when it hurts, because you’re not the only one that is going thru this . Use other people’s energy to push yourself, but don’t confuse it with a competition that will cheat your results.

Strength
A Push press 5 rm in 20 mins
A2 B/T sets handstand holds 30-40secs long

Met Con
For Time:
20-15-10 Ground to Overhead 55/40kg
150-100-50 Double-Unders
15-Minute time limit

Yesterdays Results
Guys – Dylan 7.48, Tommy 7.51, Willie 10.50
Girls – Tina 8.59 (25kg), Michelle 7.48 (15kg)

Times only go up if they are written on the daily results board, you can also write on the blog!!

Byrno after "Eva" on Wednesday, good work!!

Met Con:

-For time complete 2000m row
-For time complete 800m run

As much recovery time as needed between

Suzi and Wendy going through the squat snatch in yesterdays WOD

Strength:
Shoulder Press:
1 – 10 – 1 – 20 – 1 – 30 rep sets

Suggested Loading: 1@ 85% 1RM, 10@ 75-80%, 1@ 90-100+%, 20@ 65-70%, 1@ 85-100+%, 30@ 50-60% 1RM

Weekly Results
Tuesday’s A.M.R.A.P
Lads – Doug 12.3, Drew 12.1, Gregg 10
Girls – Kathryn 8.5 (25kg), Michelle 8.5 (25kg)

Wednesday “Eva”
Lads – Drew 33.05, Willie 36.32, Hicko 36.54
Girls – Fiona 34.56 (G.BAND), Cri 36.34 (G.BAND)

Thursdays A.M.R.A.P
Lads – Willie 5, AL 5 (40KG), Byrno 6(30kg) Andy E 6(30kg)
Girls – Tina 5 (25kg)

Paleo Diet Success Stories – Click Here

Getting the stretch on after the WOD

Breaking down the Deadift

Game time!

Yesterday we welcomed the leinster rugby team down the D Pound for a taste of the crossfit cooley .
The workout was10-1 ladder of 110kg Deadlift ,40kg truster and ring push ups with 20m bears crawls between sets.
The target was to get sub 19.We just missed it by a few seconds.We are doing it next Wednesday in class so bring it on!

Here is the first week results from our paleo eat right challenge , and its tight!

Hunters 1124
Gatherers 1121

keep up the great work everyone, already hearing about some serious gains and body comp change and its just 1/3 of the way.

If you have  something to say on this, post it to comments

Skill
Burgener warm up and skills transfer

Met Con
Amrap in 12 mins
6 squat snatch 50/30
12 push ups
24 double unders

This Robb Wolf , strength coach and author of the “the paleo solution” .A must read for a better understanding of this lifestyle change!

We will be posting the first leader board on crossfit Dublin face bookpage http://www.facebook.com/crossfitdublin.Just to be clear on the points.If you drink booze including red wine you loose your points for that day.I suggested if you HAVE to drink,keep it to red wine so it wont be so hard on your body  as much as beer and cider would for obvious reasons.I still think you should try and stay dry for the 30 days.Xmas is around the corner and you know what that brings so wait till then.

I have added a new link to the site called”Meal of the day” . It will upload a new meal for you every day andgive you ideas for the remainder of the  30 day Paleo eat right challenge.
The lunch time class is on at 11am to today!

Ring Skills
Dips, Muscle ups, Skin the cats , turnouts etc etc

Met Con
“Eva”
5 rounds for time
800mrun
30kb swing 24/16
30 pull ups

I will have 2 scaled versions of the WOD on the board for you guys
who have just joined the crossfit communityy.

***Just to clarify it is 2 points and not 3 for getting 8 hours sleep***

You have till the end of the day to get your scores into dave and suzi.Will post the first leader board in the morning

Strength
A Push press 5 rm in 20 mins
A2 B/T sets handstand holds 30-40secs long

Met Con
As many rounds in 20 minutes:
4 rings dips
8 Toes to Bar
10 Push Press 40/30
12 Box Jumps

GUYS ITS TIME TO TALLY UP THE SCORES FOR THE FIRST WEEK OF PALEO EAT RIGHT CHALLENGE.

HOPE YOU TOOK THE  OPPORTUNITY OVER THE WEEEKEND TO EXPLORE THIS WAY OF EATING.YOUSHOULD BY NOW PYSICALY BE FEELING A LITTLE BIT MORE BALANCED , IT CAN TAKE A FEW DAYS FOR THE BODY TO ADAPT .IF YOUR ARE A OR SHOULD I SAY WHERE A SUGAR MONSTER THEN YOU SHOULD UP YOUR FRUIT INTAKE TO ALLOW FOR LESS OF A CRASH.WE SHOULD START TO NOTICE OUR PERFORMANCE AT THE GYM GET A LITTLE BETTER TO THIS WEEK

GATHERS SEND YOUR SCORES TO SUZI – SUZICOOKE@GOOGLEMAIL.COM

HUNTERS SEND THEM TO DAVE – DAVE@CROSSFITDUBLIN.IE

I ORDERED THE PALEOCOOKBOOK YESTERDAY I WOULD ADVISE YOU TO DO THE SAME.
I WILL BLOG SOME GOOD RECIPES UP WHEN I GET IT.
HAVE A GOOD WEEK AND STICK WITH IT.

Mondays WOD

Strength
Over Head Squat 5 rm
(work up to a new 5rm in 20 mins)

Met Con
21-15-9 Reps for Time
Front Squats 60/40kg
Burpees

Met Con:
8 Rounds for time:
7 B/W Squats
14 Toes to Bar
200m Run

The New Age Caveman and the City – NY times

Strength:

Shoulder Press
1 – 10 – 1 – 20 – 1 – 30 rep sets
Suggested Loading: 1@ 85% 1RM, 10@ 75-80%, 1@ 90-100%, 20@ 65-70%, 1@ 85-100+%, 30@ 50-60% 1RM

I will post on tomorrows blog the teams captains and the emails for you to mail your points for the week.

Guys i have 2 pairs of tickets for the South Africa and  Samoa games.They come with pass,s into the players lounge for after the game .Best offer by 4 oc to today gets them.Email me @ michael@crossfitdublin.ie if you want to make a offer.

CROSSFIT DUBLIN PROGAMMING TEMPLATE FOR THE NEXT 4 MONTHS

Guys this is the programming template for the next 4 months for Crossfit Dublin.I wanted to let you
know how we plan it at CFD so you can have a better understanding of what i am trying
to achive with you guys and you can also plan your week around training your weekness
along with maintaing your strengths.

To give credit where credit is due,I must acknowledge the following Four
primary influences on the programming template :

Westside Barbell

opt

Crossfit Vancouver

Crossfit Football

Monday: Squat/Short Metcon
Tuesday: Press/Short Metcon
Wenesday: Metcon
Thursday: Pull from Floor/Short Metcon
Friday: Pull/Squat/Short Metcon
Saturday: Strength/Skill
Sunday: Rest

Let’s now take a look at the pool of movements we’ll be cycling through for Monday,Tuesday Thursday and Friday.

Monday: Back Squat, Front Squat, Overhead Squat
Tuesday: Shoulder Press, Bench Press, Handstand Push-Up
Wednesday: Clean, Snatch, Deadlift
Friday: ,Weighted Pull-Up, Muscle-Up, Rope Climb
Saturday:Training a general weekness with in the gym

For the strength moves on days 1, 2, 4, and 5, we’ll be staying with them for three straight weeks. This means that you’ll be shooting for PRs for three straight weeks on the same strength move. We will likely vary the reps, too, although fives will still form the foundation of the strength training we do for most movements.

The metcon workouts will continue to remain constantly varied (basically just like they already are), with the only caveat being that they’ll be designed as best as possible to not interfere with the strength movements in the coming cycle. And expect to see more of our 4 new friends the ropes!

I thought you guys should know Marksdailyapple is a great site on nutrition and ins outs of eating for health ,proformance and longevity.

Guys if you have found some good blogs or sites on paleo , please send them to comments

MARGRET AND NATHAN VISITING IN FROM CALI YESTERDAY MORNING

Workout of the day
A.M.R.A.P in 20 mins:
5 Power Cleans 85/50KG
10 Pistols 5 E/Leg
20 unbroken double unders

Wednesday results
Girls – Tina 11.47(25kg), Suzi 14.08 (25kg),  Fiona 15.07(25kg)
lads – Drew 8.37 rx, , Doug 9.01 rx, Willie 13.43 rx

The two teams for the challenge are the “Hunters” and the “Gathers”
Hunters
Barry
Scott
Marcus O
Natasha
kyle
Tina
keith
Pete
Hicko
Michael
Danny
Anne
Daly
Wayne
Julie
Suzanne
Hugo
Fiona
Drewy
Liz
greg
Caroline

Gathers
Darach Mc
Anthon
Gav M
Criona
Suzi
Willie
Disco
Byrno
Dunny
Lean
Katie
Richie k
Michelle
Gordo
Cian
Cecilia
Bob F
Paula
Pippa
Cliona
Maso
Claire

NB:If your name is not up and you did “Cindy”  you have till friday to buy in , if you want to be in for the prizes at the end.

I have fixed the  downloadable attachment form Mondays blog if want to  print if off here it is again

AT THE BOTTOM OF THE SQUAT CLEAN

Skills
On the rings ,work on dips ,pull ups ,muscle ups and skin the cats

Met Con
“Double Fran”
21-15-9-15-21
Truster 45/30
Pull ups

Saturday's "Cindy"

Guys after speaking to you a few of you its sounds like people are really getting on board for this
paleo eat right challenge.I will announce teams on tomorrows comments page.
Make sure to keep those points for next Monday first look at leader board.
Like i said on Saturday lets start chatting about this on the site of the crossfit Dublin facebook page.
If you have something good to share or questions throw it up there for all of us to see.

Strength
A1 Weighted pull ups 3-4 90 sec rest x 4
A2 Max ring push up’s 90 sec rest x 4

Met con
Row 500 m x 4
Rest as needed between efforts

Monday results
Girls – Suzi 12.04 (25kg), Tina 12.29(25kg), Bernie 12.45 (?)
lads – Drew 9.56 rx, Willie 10.27 rx, Dylan 10.40 rx

Paleo challenge starts today girls and guys. You should be excited about this ,
its goin to change your life if you follow it to the best of your of ability.I will name the teams and captains
on Wednesday.If you have not bought in by Tuesday you want be consider for the prizes at the end of the 30 days
Remember we are doing this to enhance performance , become healthier and increase our longevity!

I have attached here some info and a table for you to score your weekly points on.

Also some really good sites for you to check out for ideas are
http://whole9life.com/ and http://robbwolf.com/

I will will be bringing you a lot more on why this is a great way to
eat and how enjoyable it can be if you put in the effort.This is not a diet its a lifestyle.
Now why dont you try this tomorrow morning!!!

THE BREAKFAST OF CROSSFITTERS IS EGGS , AVOCADO AND BLUEBERRIES , GET IN MY BELLY!

Strength
Front squat 3rm
(workup to a new 3rep max in 20 mins)

Met Con
3 Rounds for Time
400m Run
21 Box Jumps 24″/20″
12 Overhead Squats 45/30kg