As all you Paleo-Challengers know, today was the first day of the food part of the challenge.To provide a little inspiration,i thought i would add this from kyle who completed the paleo challenge last time we did it in November

“This Isn’t A ‘Diet’ – The Paelo Challenge.

When I first heard about the Paleo challenge, I was skeptical. You want ME to try a diet? You’ve got to be joking! I did some research and thought it sounded interesting but still wasn’t convinced. So, I decided to give it a shot for 30 days and see for myself.

Going paleo wasn’t easy. Giving up foods that I loved and had been taught were an essential part of the food pyramid took some getting used to. But within two weeks I was seeing phenomenal results and after passing the 30 day mark, I have yet to look back.

I’m faster, stronger and my recover time and body composition continues to improve. Those afternoon energy crashes are gone and I’m sleeping better than ever. The cravings have stopped and my taste in food has changed. I’ve replaced the foods I left behind with all kinds nutritious fruits and vegetables that we were designed to eat.

For me paleo isn’t a diet, it’s become a lifestyle.

Kyle”

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

Met Con:
3 rounds for time
20 unbroken pull ups
50 doubleunders
Every time you break in to pull-ups do 5 burpees

J’adore la parkour

Just to let you all know we will be watching the Ireland v Wales game on Saturday 11th at the gym and then going out that night if anyone is keen.

Also you guys that where here for the mobility for performance workshop on Saturday , we would appreciate to hear your thoughts. Post them to the comments page on to day WOD

Met Con:
30-20-10
Front squat 60/40kg
KB Swing 24/16kg
Box Jump 24″/20″

Those of who are taking part in the paleo challenge will do the met con below, today will be the last day to get involved in the challenge.

Paleo challenge WOD
3 Rounds for Time:
500M Row
12 Shoulder-to-Overhead @ 50% bodyweight
21 Box Jumps (24″20″)

We are holding our first in a serious of mobility for performance  workshops today at 9.30.Those of you guys who wanted to come down but places where gone we will be holding one again very soon.Space is limited to 15 so we can make sure we get to work with everyone who attends.

Paleo challenge WOD
3 Rounds for Time:
500M Row
12 Shoulder-to-Overhead @ 50% bodyweight
21 Box Jumps (24″20″)

Saturday Met con:
“Cindy”
A.M.R.A.P in 20 mins
5 pull ups
10 push ups
15 squats

The Paleo Challenge starts in 4 days!  We will be holding a kick-off workout that will be re-tested at the completion of the Challenge.  The female and male with the biggest improvement on their time will win the cash prize.

The workout will be held at the thses class times Friday 25th 6.30am 12.30 6.30pm , Saturday 26th at 11.30am , Monday 28th at 6.30am 12.30pm 5.30pm and  7.30pm .  Please be sure to bring your €20 buy-in if you’re interested in participating in the Paleo Challenge. If you want to participate in the Challenge, you need  to do the workout before March 1st and record your time.Please email the day and time you plan on completing the workout if you are taking part in the challenge.

The Paleo Challenge WOD:

3 Rounds for Time:
500M Row
12 Shoulder-to-Overhead @ 50% bodyweight
21 Box Jumps (24″20″)

This workout is inspired by the workout “Christine“.  We wanted to chose a workout with a barbell movement, a bodyweight exercise, and a metabolic component that everyone could do without scaling.  Enjoy!

Mobility:
Deadlift and Run

Met Con:

Run 1 mile for time

rest 10 minutes then

5 Rounds for time of:
5 Dead Lifts 125kg/80kg
10 Ring/Bar Dips

Strength:
Back squat

Met Con:
AMRAP 5min
10 Wall Ball
20 Double Unders

Red Meat’s Nutritional Value
*post thoughts to comments

Introducing amazing Hazel , perfect toes to bar and three rx handstand push ups all in one session.look what you can achieve 7 months of hard training

Tech:
kipping
+
Burgener warm up

Met Con:
WOD A: You have a 10 Minute time limit to complete 3 rounds of:
15 Hang power snatch, 50/25
15 Burpees

Use the time left for active recovery

WOD B: At the 10 Minute mark, You have another 10 Minute time limit to Complete 21-18-15-12-9-6-3 Rounds of:
Pull up
Push Press/Jerk, 30/20kg

Mobility for Performance – workshop

Mobility for Performance is a series of one-day workshop’s for athletes, interested in enhancing their own athletic potential by improving their functional mobility.The first one we run will be on Saturday at 9.30 and will be  free. Albert Keogh our chartered physiotherapist  and level1 crossfit coach plus Davy and myself will be taking the  workshop .

This workshop will focus on identifying your functional restrictions in the squat and lower body, their causes, and practical remedies for their resolution.

This workshop will teach participants their faults and fixes in the Squat and how to prepare better for their workouts, improve performance during exercise and recover faster from their training.

Workshop Goals:

• Identify your movement restrictions in the squat
• Learn how to address your movement restrictions in order to improve performance
• Effective stretching/mobility approaches
• Self myofascial release, and foam rolling techniques

If you experience difficulties in squat , then this workshop is essential for you. There are 15 places for this workshop and 10 have already be given to athletes really wanting and needing to better there squat.If you are interested in this or feel you need to some one with expertise to look at and fix your squat , then email michael@crossfitdublin.ie . It will be  a first come first served base so be fast.

Thanks

Strength:
50 H.S.P.U not for time

Met Con:
Row 500 m A.F.A.P

Rest 3 min

A.M.R.A.P in 10 mins
6 pistols
8 Toe to Bar
10 push ups

1st Paleo Challenge of 2011

We are officially halfway through febuary; that means it’s time to reflect on your New Year’s resolution(s). So, how’s it going? Did you commit to kicking the sugar habit or revamping your diet? Whatever your New Year’s resolution may be, we’ve got just the thing to help you stay on target: a Paleo challenge! On March 1st, CFD will be kicking off another Paleo challenge. But to stay true to our “constantly varied” motto, things will be a little different this time around (see how below).

Here are the new suggestions:

Suggestion#1: Keep it simple
For the next 6 weeks you are free to consume all of the following foods:
animal protein (“Eat meat that once had a face and a soul” -– Robb Wolf)
eggs
veggies (try to get the bulk from non-starchy vegetables)
fruit
nuts (except peanuts)
seeds
spices & salt
olive oil and coconut oil for cooking

Suggestion #2: No naked carbs
To prevent your blood sugar from spiking, keep your meals balanced and don’t eat fruit away from protein.

Suggestion #3: You will team up with an accountability partner.
Every day for the next 6 weeks you will keep a record of all your meals and snacks (don’t worry about writing down portions). At the end of every week you and your partner will check in with each other (i.e., share, laugh and vent). Communication can be via phone, email, text, or in person.

Suggestion #4: No more than 3 alcoholic drinks per week.
All participants should be limited to 3 of the following alcoholic beverages per week (not all at the same time):
1) Red or white wine (4 oz serving)

Suggestion #5: There are NO cheat days.
The purpose of this challenge is to give your body some time to heal by removing potential irritants such as sugar, gluten and dairy from your diet. Just one “cheat meal” can cause a flare-up that can set you back for weeks. If you DO cheat or “accidentally” eat a pizza, please fess up to your accountability partner or one of the trainers. Your money will be forfeited but you can still get back in the saddle and finish off the remainder of the challenge if you’d like.

Suggestion #6: You must participate in a before- and after-WOD.
The “before” workout will take place on Tuesday 1st the . There will be a short Q-and-A immediately following. The same workout will be repeated at the completion of the challenge: Fri 31st .

Cost & Signing Up

The cost for the Paleo Challenge is €20. The prize money will be awarded to the female and male who show the best improvement in their time. If you are interested in signing up for the Paleo Challenge, come to the kick-off workout on march 1st  or contact me directly.

Once you have signed up i will send on our “Elite Fittnes Nutrition Guide” and Paleo food list.

Met Con:

5 Rounds for Max Reps, 3 Minutes Each:

Run 400m
12 Power Cleans 60/45kg
Max Burpees

Rest 90 seconds between rounds.

Mike burgener :Coaching the power clean

8.30am Class is in Djouce for a 10k trail run.
Strength:
Hang Squat Clean

3 3 3 3 3 work up to a heavy but fast 3rep
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

Killing Yourself Due To Too Little Sleep
*post thoughts to comments

Saturdays 8.30 is back in the hills , meet at the usual place at 8 ready to run at 8.30. , we will continue with Djouce for th next 4 weeks and then we will move  it to a trail with a higher degree of difficulty with a veiw to taking on  the spink in Glendalough by the end of March.Meet at  kilmacanogue.Click on kilmacanogue , you will find directions from Blackrock to the meeting point.If you need a lift we might be able to organise that from the gym.
Map of the deerpark trail at Djouce woods

Did you know that the CrossFit Games season begins in less than a month? Did you also know that every single one of you is invited to compete?  This is pretty cool news.  If you are even a teeny-tiny bit interested in this, here is what CFHQ has to say:

“The CrossFit Games Open is a six-week competition that will begin Tuesday, March 15th at 17:00 PDT. This competition is the first step in qualifying for the 2011 CrossFit Games. Each week, one event will be announced each Tuesday, and everyone has until the following Sunday at 17:00 PDT to complete the event and record their scores”.

There are two ways to compete:
1. Compete at a Registered Affiliate: Attend a workout session at a registered affiliate and submit your score for the affiliate to validate.
2. Compete Anywhere: Perform the workout as prescribed anywhere you can or want, and videotape it. Submit your score and upload your video.

What does that mean here at CFD? Glad you asked!  CFD  will be offering our members (and anyone else who wishes to participate) the opportunity to complete each week’s workout and to be video to be judged and tabulated in the official CFHQ results database.

How is this going to work? Each Saturday following the Tuesday (starting March 15th) announcement of that week’s workout, CFD will run heats starting at 12:30pm and running until the last competitor has completed the workout.  We will then have until that Sunday to input your results and video into the official CF Games dbase.

1.  The workout and movement standards will be posted on our blog the day it is announced (Tuesdays starting March 15th).

2.  You will have until Thursday at midnight to register for the Saturday workout.Register by shooting email to info@crossfitdublin. Competitors  will be officially briefed at 12.45am each Saturday, including movement standards.

3.  It will cost you €15.00/week drop-in fee or a mere €50.00 if you register for the entire 6-week package.  If you would like the package deal, you must register by March 17th at midnight.  Single week registration closes each Thursday midnight prior to that Sat workout.

Have more questions for CrossFit HQ? Check out Coach Glassman as he gives the run-down or just post your questions in comments.

Needless to say we are all very excited to be able to offer this window to the games to every single one of our members.

We are also looking at a team representing CFD  - this just in:

Stay tuned

Strength:
Spend 20 minutes working up to a 3 or 5rep max weighted pull-up.
Compare to Jan 11

Met Con:
A.M.R.A.P in 20 mins
5 H.S.P.U
10 KB Swings 16/24
15 pull ups

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

Met con:
21 Overhead Squats 60/40kg
1 Rope Climb
400m Run
15 Overhead Squats
1 Rope Climb
400m Run
9 Overhead Squats
1 Rope Climb
400m Run

Nice work Andy!!!!

Strength:
Box Squat
2 2 2 2 2 2

Met Con:
“Grace”
30 Clean & Jerk 60/40kg

Refer back to 3rd of Aug 2010 for previous “Grace” times

The New Science of Stress and Stress Resilience
*post thoughts to comments

Strength:
Hang squat snatch – 15 minutes – build to fast/heavy 3

Met Con:
5 Rounds for total time:
7 squat snatch,55/35
7 burpee
20 double-under
20 box jump, 24/20″
rest 3 minutes

*Guys if you were at the evening sessions yesterday can you check you didn’t take a car key by accident, it is a single car key with nothing attached

Met Con:
21 Deadlift 100/70
400 m run
18 Deadlift
400m run
15 Deadlift
400m run
12 Deadlift
400m run

Congrats to Mal OKelly and his wife on having there first baby boy.

Is Low Back Pain Ever an Over-Use Injury?
*post thoughts to comments

Met Con:

As a 4-Person Team, For Time:
50 Prowler Pushes @ 40/25

Add two 20kg plates for the men’s weight; add two 10kg plates and two 2.5kg plates for the women’s weight.

Distance of the prowler push will be approximately 35 meters.  2 people will line up at one end of the 35-meter mark and two will line up at the other end.  The workout will be done in relay fashion, from one end to the other.

Cliff getting to know the Prowler!!!!

Strength:
Complete 4 rounds of
A1Press: 3rm or 5rm rest 20 seconds
A2 A.M.A.P strict pull-ups  rest 4 minutes

Met Con:
Run 800m
Rest 60 Seconds
Tabata kettle bell swings
Rest 60 Seconds
200 Double-Unders

Does Exercising Make You Drink More Alcohol?
*Post thoughts to comments

Say hello to are new firends "the prowler".If you dont habv a clue what this does dont worry you will soon enough. HA HA HA!

Strength:
Overhead squat
1 1 1 1 1 1 1 1
Find a 1 rep max

Met Con:
For Time
15-12-9-6-3 Truster 45/30kg
25-20-15-10-5 Wall Ball Shots 10/6kg

After yesterdays wod there might be a build of calluses that need to be takin care off , here is a good video on how to take care of them so they dont become a problem

Tech/Skill:
kipping pull up/Muscle up

Met con:
10,9……..2,1 of Power Clean 70/45kg
1,2……..9,10 of CTB pull up’s

Chin-ups: The King of Upper Body Exercises
*post thoughts to comments

Tech:
GHD & Box Squat(work on flexion and external rotation)

Met Con:
21 – 15 – 9
Back Squat 100/70kg
Ring Dips

Strength:
Complete 100 push up’s for technique, chest to floor

Met Con:
2k row for time

Handstand progression

We are going trail running again this  Saturday , we will continue with Djouce for th next 6 weeks and then we will move  it to a trail with a higher degree of difficulty with a veiw to taking on  the spink in Glendalough by the end of March.Meet at 7.45 kilmacanogue .Click on kilmacanogue , you will find directions from Blackrock to the meeting point.If you need a lift we might be able to organise that from the gym.
Map of the deerpark trail at Djouce woods

Strength:
50 Handstand push ups for technique

Met Con:
3 rounds for time
25 KB swings 24/16
25 Pull ups

Colm climbing rope

Strength:
Deadlift
3 sets of 5 reps @ 80% ofr you 1rm
(Work up to your first set over 10mins)

Met Con:
3 rounds for time
10 deadlift 125/70kg
50 double unders

Met Con:
5 rounds for time
4oom run
12 Chest To Bar Pull ups
15 Box jumps 24″/20″
1 rope climb
3mins recovery b/t rounds
Add total working time for score

Byrno in mid kip

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

Met Con:
8 rounds for time
10 O.H Squat 45/30kg
10 toes to bar