The push press is one the most prominent fundamental movements we use in crossfit , listen here to coach glassman described correct tech and why we use it to develop velocity.
Strength:
Push Press
Find a new 3rm in 15 mins

Met Con
“DT”
12Deadlift, 70/45kg
9 Hang power clean, 70/45kg
6 Push jerk, 70/45kg

Strength:
Ring Dips find new 1rm
Suggested loading 8.5.5.3.3.1.1.1

Met Con:
“Annie”
50 – 40 – 30 -20 – 10
Double Unders
Sit ups

Strength:
Back Squat
Find a new 3 or 5rm in 20 mins

Met con:
6 Rounds for time:
6 Pistols
6 Thrusters 50/35kg
6 Knee’s to Elbows

Strength:
Strict pull up’s
3 sets of max reps

Skills:
muscle up & hand stand push up

Met Con:
5 rounds for time:
5 muscle up
7 H.S.P.U
10 burpees
10 KB swings

Todays WOD
Skill :
Clean+Jerk

Met Con:
1 Clean + Jerk
1 Round of Cindy
2 C+J
1 Round of Cindy
3 C+J
1 Round of Cindy
.
.
.
.
10 C+J
1 Round of Cindy

We did this back in December, but due to bad weather back then not many of us got to attempt this WOD.So here is another chance .

Strength:
Front Squat
Find a new 3 or 5rm in 20 mins

Met Con:
“Nancy”
5 rounds for time
15 Overhead Squats 45/30
400M Run

Strength:
Press
Find a new 3 or 5rm in 20 mins

Met con:
A.M.R.A.P in 10
10 box jumps
10 pushpress
Score rounds and reps

Met Con:
Teams of 2 complete
3 rounds for time:
200 double unders
50 KB swings 24/16kg
40 Pull up’s
30 Push press M:50/F:30
400m Sandbag run (200m each)
only one person can be working at any give time

For tomorrows run in Djouce woods we will me at McCormacs pub(beside Esso garage) kilmacanogue for 7.45.We will leave for Djouce at 8 so try your best to be on time.The run it self will be 5 mile of trail with gradual accents and descents.If you have not trail ran before this is a very friendly way to start.I have added a link to the map and details of the run.When you click on kilmacanogue above, you will find directions from Blackrock to the meeting point.
Map of the deerpark trail at Djouce woods

Met Con: Tabata something else -Deadlift 60/35 -Push ups -Squats -Toes 2 Bar 30 sec intervals – 20sec’s work 10 sec’s rest 1min rest between movements

Strength:
Ring Dips 1rm
Suggested loading 8.5.5.3.3.1.1.1

Met Con:
4x500m row
3min break between efforts

This is a photo for from  Crossfit.com , no “dead butt syndrome” in this pic!

In a recently published article in the NY Times, a condition known as “dead butt syndrome” is discussed. While the title of the article is a catchy one, to be sure, the take-home point of the article is that long-distance runners are increasingly suffering from injuries to their gluteals, in particular the gluteus medius. In the most extreme cases, the muscles of the gluteus medius stop firing efficiently (or altogether in some cases), resulting in a slew of running-related injuries (hence the term dead butt syndrome).

So what does this have to do with you? A couple of things:

Running, in particular running the same distance (or very similar distances), will only pay off up to a certain point (whether we’re talking about performance or general health). As Louie Simmons of westside bar bell is fond of saying (I paraphrase), “doing only running to get better at running is like reading the same book over and over again and expecting to get smarter.” You need to mix up your training in order to break through plateaus (an oversimplification, but nonetheless true).
You need to do barbell training to keep the gluteals (and the rest of your lower body) strong, powerful, and efficient. Running isn’t enough. Enter squats, deadlifts, cleans, snatches, and the like (in other words, stuff you’re already doing at Crossfit Dublin).
So whether you’re after better run times, better general fitness, or just good ol’ health, cut back on the long-distance running ad nauseum and supplement it with some barbell training.

Strength:
Pull up
Find a new 5rep max in 15 mins

Met con:
5 rounds for time
5 burpees
10 Power snatch 50/30
10 Chest to bar pull ups
20 double unders

Strength:
Back Squat
work up to a new 3 or 5rm in 20 mins

Met Con:
“Elizabeth”
21-15-9 reps of:
Squat Clean 60/40kg
Ring dips

Wanted to post this just to remind us what we are doing when we train crossfit .

Strength:
Press
(work up to a new 3 or 5rm in 20 mins)

Met Con:
5 rounds for time
5 press 45/30kg
10 Push press 45/30kg
15 pull ups

Mobility :

Mobilise and warm up the movments in second part of the workout

Met Con:
Run or Row 1 mile

Rest 3 mins and then complete

30-20-10 Reps for Time:
Hang Power Clean 60/40kg
Kettlebell Swings 24/16
Toes-to-Bar

30-minute time limit . If you’re still working at the 30-minute mark, the amount of work you did will be recorded as your score.

*On Saturday the 22nd the 8.30 class will meet at Djouce wood for a 5k trail run ,the 11.30 will be at the gym fo those who cant make the run but want to train.I will post the details and directions during the week*

Strenght:
Deadlift
(work up to a new 3 or 5rm in 20mins)

Met Con:
AMRAP in 12 min:
5 Burpees
7 Deadlift 70/5okg
10 Wall Ball 10/6kg

Richie from the Shefield rugby league team , join us for some pre season last week.Hey Burpees !

Strength:
Front Squat 3 or 5rep max
20 mins to complete

Met Con:
5 rounds for time
10 Trusters 50/30
20 Unbroken Double Unders

Louise working her rope climb from the floor

Met Con:
Run 800m
15 clean and jerk 70/45kg
30 box jumps 24/20″
Run 800m
12 clean and jerk
20 box jumps
Run 800m
9 clean and jerk
10 box jumps

Saturdays Rope Climb

Strength:
Spend 20 minutes working up to a 3 or 5rep max weighted pull-up.

Met Con:
Max Rounds (Plus Reps) in 12 Minutes:
5 Handstand Push-Ups
10 Pull-Ups
10 Push-Ups
10 Kettle bell swings

>*The morning session has been moved to 6.30am and takes place 5 days a week*

Strength:
Back Squat 3 or 5rm

Met Con:
21-15-9
Overhead Squat 60/40kg
Ring Dips

Skill:
Rope Climb

Met Con:
3 Rounds of:
1 Rope Climb
10 Deadlift
15 Burpee Pull ups
400m Run

The Goals Board

There is alot of empty space on the goals board , Have a think about something you want to achieve and the time frame you you want to have achieved it by. Next time your in the gym write it up and put it out there so we can see it and encourage you to GET IT DONE !.

The new schedule
https://clients.mindbodyonline.com/ASP/adm/home.asp?studioid=14678

Strength
Snatch 1-Rep Max

Met Con
Max Meters Rowing in 5 Minutes:
21 Thrusters @ 60/40
Max Meters Rowing
For the Met Con, after you finish the 21 thrusters, you have the remaining time
to row as many meters as you can. The Met con will be run in 3-4 minute
waves for larger group classes.

TINA AT YESTERDAYS WOD

Strength:
Front Squat 3 or 5rep max
20 mins to complete

Met Con:
5 rounds for time
6 ring dips
9 power clean 50/30
12 pistols 6 on e/leg

Strength:
Press 3-Rep Max

Met con:
Max Rounds in 10 Minutes:
5 Shoulder Presses @ 40/30
10 Push Presses @ 40/30
15 Burpees

ANOTHER DAY AT THE OFFICE.SEE YOU HERE!

Met con

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 10kg vest wear it .

Inter/beginner
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.

The view from my run in Djouce mountain.Mint!

*ONLY 11.30 CLASS TODAY AND BACK TO THE REGULAR CLASS TIMES TOMORROW*

Met Con
Alternating between Ladders for time
Dead lift 10,9……1   80/50kg
Pull ups 10,9…….1

*This work out needs to be intense , little rest as possible between movements*