Strength:
Weighted Ring Dips

Met Con:
AMRAP 10min
6 Push Press 50/30kg
9 Pull up’s
12 Box Jumps 24″/20″

Strength
Back squat 3×5

Met con
3 rounds
400m run
20 push ups
50 double unders

AMRAP in 20 Minutes
15 Pull-Ups
20 Thrusters 20kg
20 Push-Ups
15 KB Swings 24/16 KG
20m Spider crawl
Score reps and meters for Total

THERE WILL BE NO EVENING CLASSES  DUE TO THE WEATHER/ROADS ETC.
THERE IS A TRUCK JACKKNIFED AT ONE OF THE ENTRANCES

Also keep the checking the site for the class times between the 27th – 30th

Check out Michael hitting up the WOD from capetown S.A in capecrossfit

Strength/Tech:
clean & jerk

Met Con:
1,2,3…..10 Clean & Jerk @ 70/40kg
complete 1 round of “Cindy” b/t sets

NB: THERE WILL BE NO 7.30 SESSION TONIGHT

Today there will be a 12.30 – 5.30 – 6.30

Skills:
Work Weaknesses

Met Con:
3 Rounds for time
Row 500m
20 push up’s
20 KB Swings
20 Pull up’s

Guys the Gym is open today and will be unless stated here on the website, so check before you come!

Well done to the members who made it here @ 6.45 and the 12.30 sessions

7.30 – off (roads will be to dangerous around the area as the temp drops)

Will make a call on the 17.30/18.30 & 6.45 as the day goes on

Strength:
Shoulder Press
If here longer than 6 months find new 3rm in 20mins
If here less than 6 months find new 5rm in 20mins

Met Con:
30-20-10
Push press 60/35kg
Box Jumps 24″/20″

Strength:
Front Squat
If here longer than 6 months find new 3rm in 20mins
If here less than 6 months find new 5rm in 20mins

Met Con:
12-9-6-9-12
Thruster’s 45/30kg
Pull Up’s

Work skills
(kipping pull up, H.S.P.U, Pistols, Muscle up, Double Unders)

Met Con:
5 Rounds:
1 Min max Thrusters 42.5/30kg
1 Min max knee’s to Elbow
1 Min max Double Unders
1 Min rest

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:
1 ROUND FOR TIME
50 DOUBLE UNDER’S
500 M ROW
50 DOUBLE UNDER’S
500 M ROW

Strength/Tech:
clean & jerk

Met Con:
“Grace”
For time complete:
30 clean and jerk’s 60kg/42.5kg

Tech/Skill:
Med ball / Dumbbell clean

Met Con:
“lumberjack 20″
20 Deadlifts 125/75kg
Run 400m
20 KB swings 32/16kg
Run 400m
20 Overhead Squats 50/30kg
Run 400m
20 Burpees
Run 400m
20 CTB Pullups
Run 400m
20 Box jumps 24″/20″
Run 400m
20 DB Squat Cleans 20/10kg
Run 400m

Compare to April 26th 2010

Note Knees to elbows is different than knees to triceps (Image courtesy of crossfit.com)

Strength:
Shoulder Press
If here longer than 6 months find new 3rm in 20mins
If here less than 6 months find new 5rm in 20mins

Met Con:
Amrap 15
6 Push Press 60/30kg
9 Knee’s to Elbow’s
12 Box Jumps 24″/20″

Strength:
Front Squat
If here longer than 6 months find new 3rm in 20mins
If here less than 6 months find new 5rm in 20mins

Met con:
“Helen”
Three rounds for time:
Run 400m
21 kb swings 24/16kg
12 Pull-ups

In house comp, Willie

In house comp, Kyle

In house comp, Niamh

In house comp, Ye gotta love this one!!!

Skills:
Work on skills from the week and any other weaknesses
IE:H.S.P.U, Pistols, kipping pull up’s etc.

Met Con:
50 OH Walking lunges 10/5kg
30 push up’s
30 sit up’s
50 OH Walking lunges 10/5kg
20 push up’s
20 sit up’s
50 OH Walking lunges 10/5kg
10 push up’s
10 sit up’s

In house comp

in house comp, face says it all!!

In house comp

In house comp (Obviously Fiona has something for the 5kg bumper's)

In house comp

Congrats to everyone who competed last Saturday in the in house comp , it was a great day and a amazing effort all round
Rx male winners         Rx female winners
1st Drewy 550                    1st Tina 334
2nd Doug 520                    2nd Fiona 267
3rd Willie 489                    3rd Michelle 256

Scaled winners
Men – Byrno 450
Women – Cliona 294
Prizes are tee-shirt for every one and top 2 rx get trigger point foam rollers

Also a congratulations to all the people who made 30 days eating paleo, winners of the challenge
1st Gordon Fallon
2nd Katie Perth
3rd Michelle & Cliona

1st Dexa body scan from
Ucd insitute of sports sience ,tee shirt and trigger point foam roller
2nd Crossfit Dublin hoddie
3rd Tees

Todays workout

Strength:
Back Squat
Find new 5rm in 20mins

Met Con:
4 rounds for time
8 Ring Dips
8 Pistols
8 Burpees
8 Pull up’s

Strength:
Power snatch
Find 1rm of your in 20mins

Met Con:
15-12-9-12-15
Power Snatch 50/30kg
Box jump 24″/20″

Richie getting to grips with the handstand push

Skill:
Handstands

Met Con:
7 Rounds for time:
5 H.S.P.U
10 Deadlifts
10 CTB pull up’s
20 Double Unders

Slinan going toes to bar

Strength:
Shoulder Press
If here longer than 6 months find new 3rm in 20mins
If here less than 6 months find new 5rm in 20mins

Met Con:
10-9-8-7-6-5-4-3-2-1
Toe’s to bar
2-4-6-8-10-12-141-16-18-19-20
Push up’s

Doug going heavy in the crossfit total

Strength:
Front Squat
If here longer than 6 months find new 3rm in 20mins
If here less than 6 months find new 5rm in 20mins

Met con:
30-20-10
Overhead Squat 45/30kg
Burpees
Pull up’s

DE DAWG HOUSE BABY!

Phase 1
CFD Total
CrossFit Total reflects the level of functional strength
You get 3 attempts each at Over Head  squat, the Press and the Deadlift, with the objective being to lift the heaviest weight you are capable of in each category for a single rep. You are scored on your “total” – the addition of your three best attempts in each lift.

STANDARDS

Overhead squat: The load is taken from rack, any way and hight the athlete wishes. The squats must be below parallel. The load must be controlled in the top position.

Deadlift:The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane,The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back.

Press:The bar is pressed overhead until the elbows are completely extended, with the bar in a position directly above the ears.

Phase 2
Ten Minute Capacity Test
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
- 4 Minute Row (for Calories)
- 3 Minutes of Pull-Ups
- 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
- 1 Minute of 60/40kg. Push Press or Jerk

Example – The athlete  rows 86 calories, performs 82 pull-ups, 41 back squats, and 19 overhead presses. Athlete  will earn a total score of 228 points (86+82+41+19) for Phase 2 of the Challenge.

LAST NIGHT 7.30 CLASS IN ACTION!TRAINING FOR THE UNKNOWABLE

Our first in house comp will take place on sat at 8am. if your coming down to and a go at the workouts then post you name to comments so we can prep.I would suggest a rest day for you guys taking part in the comp.There is 2 wods so to arrive fresh on sat would be a good thing if you not use to 2 wods in one day.If you still want to train come on down and work on some gymnastic skills.

Later Saturday eve its into sam sara for 7.30 or so ,even if you are the newest of newbies or haven’t trained with us for months – come on by and celebrate the joys of a healthy and happy 2010 and the hopes for an even better 2011! and feel free to bring some firends that might like and thrive in our community.

We will announce the winner of the 30 eat right paleo challenge on Saturday.Also next week some of the guys will share their experiences with you and each other.

Workout of the day

Is to make it to the gym and home again!

Brian showing the finishing position of the power clean, note full extension of hips & look how he has released his grip with high elbows and the weight is resting on on his shoulders(shelf)

Strength:
Power cleans
5 x 3rm
10 sec’s between reps and full recovery

Met con:
3 Rounds
1 min max power cleans
1 min rest
1 min max ring dips
1 min rest
1 min max double unders
1 min rest

Please get final points in for week 4 and final 2 days of the Paleo challenge

The scoring for the last 2 days of the paleo challenge will consist of 2 days strict paleo, 2 days of 8 hour sleep and 1 day of crossfitting. Giving a maximum of 17 points. Please email in all your final scores!

Skills/Tech:
Squat therapy
Kipping pull up

Met Con:
“Cindy”
AMRAP 20
5 Pull up’s
10 Push up’s
15 Squats