Opening times for today 6.30am & 12.30pm

Next available crossfit 101′s
Blackrock 3rd of January 2012 @ 7.30pm 4 of 8 spaces available
City Centre 3rd of January 2012 @ 6.30pm 2 of 8 spaces available

Workout of the day:
A  Front squat 5 @30×1 x 3 rest 90 sec

A1 Ring/floor push ups 10-20 @20×1 x 3 rest 3mins
+
15 – 12 – 9 – 6 – 3
Thruster 40/25kg
Toes to bar

HAPPY NEW YEAR TO ALL!! LOOKING FORWARD TO PICKING UP WHERE WE LEFT OFF IN THE NEW YEAR

“The bad news is time flies. The good news is you’re the pilot.”
Michael Altshuler

Sugar, Cancer and Mitochondria
*post thoughts to comments

Workout of the day:
5 min AMRAP
7 KBS – 32/24
7 burpees
rest 4 min

5 min AMRAP
15 double unders
10 toes to bar
rest 4 min

5 min AMRAP
Row 150 m
10 push ups
rest 4 min

5 min AMRAP
200 Run
10 Pull ups

“If you change the way you look at things, the things you look at change.”
- Dr Wayne Dyer

Last chance today!!
Get a friend/family member fit and healthy for 2012!
Crossfit Dublin 101 christmas gift voucher’s available for CFD Members.
Normal price of Crossfit 101 €200, CFD Member price €150.

Next available crossfit 101′s
Blackrock 3rd of January 2012 @ 7.30pm 4 of 8 spaces available
City Centre 3rd of January 2012 @ 6.30pm 3 of 8 spaces available

Christmas time table for Blackrock:
23rd – 6 30am , 5.30pm
24th – closed
25th – closed
26th – closed
27th – closed bank holiday -5/10k trail run in djouce mountain ,meet 8.30am at djouce
28th – closed bank holiday
29th – 6.30am 6.30pm
30th – 6.30am 12.30pm
31st – closed
1st – closed
2nd – closed bank holiday – 5/10k trail run in djouce mountain ,meet 8.30am at djouce
3rd – back to business

Times for town will be on the white board, note should there be a time on in blackrock and not town feel free to train there over the xmas break.

Workout of the day:
In teams of 2 complete
10 Rounds of:
10 deadlifts @B/W
300m run

1 working while 1 rests, 5 rounds each

We all have ability. The difference is how we use it.
Stevie Wonder

Get a friend/family member fit and healthy for 2012!
Crossfit Dublin 101 christmas gift voucher’s available for CFD Members.
Normal price of Crossfit 101 €200, CFD Member price €150.

Next available crossfit 101′s
Blackrock 3rd of January 2012 @ 7.30pm 5 of 8 spaces available
City Centre 3rd of January 2012 @ 6.30pm 3 of 8 spaces available

Strength:
German Volume back Squats:
10 UNBROKEN Reps, 10 Sets, 60 Sec rest between
50% of 1RM,DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

OR
Advanced athletes: 7 Sets of 7 Reps @ 40×1; 2 Min Rest between sets @ 70-75% of 1RM

Workout of the day:
For time:
In a team of 3 complete 4500m row

“The best way to make your dreams come true is to wake up.”
Paul Valery

Get a friend/family member fit and healthy for 2012!
Crossfit Dublin 101 christmas gift voucher’s available for CFD Members.
Normal price of Crossfit 101 €200, CFD Member price €150.

Next available crossfit 101′s
Blackrock      3rd of January 2012 @ 7.30pm 5 of 8 spaces available
City Centre    3rd of January 2012 @ 6.30pm 4 of 8 spaces available

Workout of the day:
(warm up movement (skill work double unders, and thruster)

4 rounds of:
1min – double under
1min – kb swings 32/24kg
1min – thruster 35/25kg
1min – burpees
1min – rest

Don’t ignore the warning signs of stress
*post thoughts to comments

Get a friend/family member fit and healthy for 2012!
Crossfit Dublin 101 christmas gift voucher’s available for CFD Members.
Normal price of Crossfit 101 €200, CFD Member price €150.

Next available crossfit 101′s

Blackrock   3rd of January 2012 @ 7.30pm limited spaces available

City Centre 3rd of January 2012 @ 6.30pm  limited spaces available

Workout of the Day:

12 Days of Christmas
Following the song, do 1; then 2,1; then 3,2,1; all the way up to 12,11,10…3,2,1 of the following sequence:
1 Hand Stand Push Up
2 Pistols
3 Power Snatches (40Kg/25Kg)
4 Toes to Bar
5 Kettlebell Swings
6 Push Ups
7 Wall Balls
8 Double Unders
9 Sit Ups
10 pull ups/ring rows
11 Squat Cleans (40Kg/25Kg)
12 Dumbbell Thrusters (20Kg/12.5Kg)

What Food Supplements Can Do
*post thoughts to comments

Christmas time table for Blackrock:
22nd – 6.30am , 6.30pm
23rd – 6 30am , 5.30pm
24th – closed
25th – closed
26th – closed
27th – closed bank holiday -5/10k trail run in djouce mountain ,meet 8.30am at djouce
28th – closed bank holiday
29th – 6.30am 6.30pm
30th – 6.30am 12.30pm
31st – closed
1st – closed
2nd – closed bank holiday – 5/10k trail run in djouce mountain ,meet 8.30am at djouce
3rd – back to business

Times for town will be on the white board

Workout of the day:
4 sets
A single leg db split squat 8-10 @30×1
Rest 2 mins
A1 Ring/Bar dips max
Rest 2mins

40 kb swings 24/16kg
30 sit ups
20 hang squat clean 45/30kg
10 deadlifts 100/70kg
row 750m
10 deadlifts 100/70kg
20 hang squat cleans 45/30kg
30 sit ups
40 kb swings 24/16kg

How Caffeine Can Galvanize Your Workout
*post thoughts to comments

Available now at CFD or the online store for €20

WHAT DOES VITAMIN D DO?
Vitamin D’s actions are best understood in its role in calcium metabolism. Without it a person is not able to absorb the calcium in his or her diet or maintain the proper balance of calcium and phosphorus to build and maintain bones. Lack of vitamin D can also cause over stimulation of the parathyroid gland and muscle aches and weakness.
Vitamin D is also metabolized and has activity in many other tissues. Its functions appear very important to a number of basic immune system processes. These are areas of active research. Definitive claims or conclusions about these processes are premature.

Workout of the day

3 sets of
Power clean 2.2.2.2.2
Rest 3mins
(10 secs between doubles)
+
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Burpees x 20 reps
Pull-Ups x Max Reps

“Don’t go through life, grow through life.”
- Eric Butterworth

Fit Versus Fat: What Matters More for Longevity?
*post thoughts to comments

Body Science Targeted Compression from BKAthletics on Vimeo.

BSC compression gear is available now at CFD .Next time your in ask to try a pair.

Workout of the day
Four sets
A push press  5 @12×1
Rest  1 min
A1 Plank  hold 90 sec
Rest   1 min

Complete as many rounds and reps as possible in 12 minutes of:
3 Handstand Push-Ups
6 Ring Dips
12 Hand-Release Push-Ups

“Positive anything is better than negative thinking.” 
- Elbert Hubbard

7 Steps to Bullet-Proof Sleep
*post thoughts to comments

Christmas time table for Blackrock:
22nd – 6.30am , 6.30pm
23rd – 6 30am , 5.30pm
24th – closed
25th – closed
26th – closed
27th – closed bank holiday -5/10k trail run in djouce mountain ,meet 8.30am at djouce
28th – closed bank holiday
29th – 6.30am 6.30pm
30th – 6.30am 6.30pm
31st – closed
1st – closed
2nd – closed bank holiday – 5/10k trail run in djouce mountain ,meet 8.30am at djouce
3rd – back to business

Dave will post the times for town on the white board

Workout of the day:
Five sets of:
Power snatch x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes;

AMRAP in 8 mins
7 Deadlift 80/50 kg
12 Box jumps

compare to october 12th

“In any situation, the best thing you can do is the right thing; the next best thing you can do is the wrong thing; the worst thing you can do is nothing.”
- Theodore Roosevelt

Workout of the day:
Four sets
A: Back squat 3-4 (6-8beginners) 30×1
rest 2mins

A1: Max Strick pull ups
Rest 2mins

+

Complete 15-12-9 of:
60/40kg Thruster
Burpees

“A smooth sea never made a skilled mariner.”
- English Proverb

November’s 1rm PR’s
Marcus G        OHS                             35kg
Julia                Back Squat                 70kg
Raedi              Back Squat                  90kg
Marcus           Back Squat                 90kg
Clara               Back Squat                 85kg
Gav                  Back Squat                 120kg
Anne               Back Squat                 60kg
Lili                   Back Squat                 47.5kg
Scott                Back Squat                 125kg
Danny             Back Squat                 110kg
Marie              Back Squat                 70kg
Conan             Back Squat                 120kg
Fiona               Back Squat                 68kg
Cliona             Back Squat                 70kg
Emily              Back Squat                 60kg
Criona             Back Squat                 80kg
Alan                Back Squat                 85kg
Andrew          Back Squat                 95kg
Seafra             Back Squat                 72.5kg
Andrew          Press                           60kg
Dave Moore   Back Squat                 180kg
Dee                    Back Squat                 60kg
Richie .C          Back Squat                 125kg
Jack                  Back Squat                 130kg
Gregg                Back Squat                 135kg
Gillian              Deadlift                      67kg
Orla                   Deadlift                      60kg
Alan.H             Press                           47.5kg
Anne               Deadlift                      75kg
Julia                Press                           35kg
Conor              Back Squat                 170kg
Vicky               Back Squat                 75kg
Vicky               Press                           37.5kg
Orla                 Press                           34kg
Bren                Back Squat                 140kg
Bren                Thruster                     85kg
Paddy.P          Back Squat                 97.5kg
Cri                     Press                           36kg
Fiona               Deadlift                      91kg
Julia                Deadlift                      77.5kg

Well done to everyone who took part in teamed fight gone bad saturday good intensity shown by everybody.

Workout of the day:
TESTING DAY – Please follow prescription and report scores.
Fives sets of:
press @ 20×1 tempo
Rest 3-4 minutes – work on mobility while resting

for the press and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;

+
3 rounds @85% – constant movement
100 doubles unders
30 kb swings
15 pushups

Will Stress Injure Your Gut?
*post thoughts to comments

Fight Gone Bad with the 101's

Reminder:
Xmas Gone bad
Saturday @ 10am will see 2 workouts take place.Later that evening we hope to see all down at smyths for a good time from 8pm on.

Saturdays Workouts
Work up to your heaviest CLEAN and JERK in 10 mins
+
(Xams)Fight gone bad
NB: I will have a scaled version of FGB on the day so everyone can compete

Workout of the day:
Complete as many rounds and reps as possible in 8 minutes of:
Shuttle Run 150 Meters
4 Handstand Push-Ups
8 Thrusters (35/25)
Rest 8 minutes;

and then,
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
15/10 Hand-Release Push-Ups
10 Pull-Ups
Rest 8 minutes;

and then,
Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/18″)
15 Toes to Bar
5 Ring Dips

“Forget past mistakes. Forget failures. Forget everything except what you’re going to do now and do it.”
William Durant

5 Reasons Why You Should Drink Coffee
*post thoughts to comments

Nearo takes on the rope for the first time in CF101

Workout of the day:
A: Snatch Cluster 2,2,2,2 x 3
Rest 3 mins

B: Overhead Squat 3 x 3 @22×1
Rest 3 mins

C: 3 Rounds of
12-15 GHD raises @ 20×0
Rest 10 sec
3 Wall climbs
rest 10
20 unbroken KB swings
Rest 2mins

Irish Palates, Enticed by Other Carbs, Are Losing Their Taste for a Signature Starch

Take the time to read the text of the poster, it’s well worth it.

“Crossfit competition “

There is a lot of talk around CFD at the moment around competition and crossfit.Watching the guys and girls who are taking part in the london throwdown give everything they had and the great display of mental strength to score the best time they could on the day led me to talk about the knowledge i have around what it takes to compete at the sport

In this first article, I’m going to review 10 training variables that you can tweak to improve your performance in the sport of fitness. These tweaks will work for any athlete at any level of fitness.

Remember, whether or not you feel ready, the 2012 Crossfit Games Open is a great time to see where you’re at and get your feet “wet” in competition.We will also be pushing a team forward this year from our members at CFD .Details will follow soon when they are released from CROSSFIT.COM

Members, look for the full article in your inboxes Thursday , If you dont receive please let me know and i will update you onto our list

Michael

Workout of the day:
A Hang squat clean truster  3 3 3 3  rest 3 mins
B Frontsquat 3 3 3 3  @30×1 rest 3mins
+
TEST:
10 min time cap
Complete 10 rounds of cindy
5 pull ups
10 push ups
15 squats

then with the time remaining A.M.A.P Clean+Jerk of 60/40kg

“The only thing worse than being blind is having sight but no vision.” 
- Helen Keller

How Exercise Benefits the Brain
*post thoughts to comments

Xmas Gone bad
Saturday will see 2 work outs take place.Later that evening we hope to see all down at smyths for a good time from 8 on.

Saturdays Workouts
Work up to your heaviest CLEAN and JERK in 10 mins
+
(Xams)Fight gone bad
NB: I will have a scaled version of FGB on the day so everyone can compete

This Wednesday i will be sending all Crossfit dublin members 5 tips on what it takes to be a competitive crossfiter/athlete.If you dont receive the email please us know and we will add you the list.I will be sending out a lot more compelling information for members only from now on.

Workout of the day:
5 Rounds, as fast as possible for load/low round times:
5 Deadlift 120/70KG
10 pull ups(ctb advanced)
250m row
5 mins rest

Criona , 11.06rx Fran

Notice:

Londonthrow down WODs are out , we will run these workouts along side the 7.30 pm session on monday , tuesday and Thursday .We will partner up on the WOD where on one will judge and the other will compete .

Details on the wods below

All 3 workouts are for time. The athletes with the least accumulated time across the WODS will qualify for the finals. You may submit and re-submit your scores as many times as you like and in any order.

Workout 1:
Complete in any order or breakdown…
75 Thrusters 35/25kg
75 Burpee bar hop-overs
75 Pull-ups

Workout 2:
Input 1200/800kg of power clean. (Select your own weight).
5 rounds of:
5 Shoulder-to-overhead 60/40kg
7 Front squats 60/40kg
9 Toes-to-bar
Output 1200/800kg of power clean.

Workout 3
100 Double unders
30 K2E to pull-ups
30 Hang snatch 35/25kg
100 Double unders

Workout fo the day:

Technique & Development:
German Volume Press:
10 UNBROKEN Reps, 10 Sets,@ 20×1 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS.
If done correctly, you should start dropping reps by sets 6 or 7.

Advanced may run a 7 Rep / 7 Set scheme, with 2 Min. Rest between sets.
Lift @ 70-75% of 1RM.

*Next week we retest your 1RM press*
+
A.M.R.A.P 15 Minutes
7 K2E
14 Burpee-Box Jumps
21 Double Unders

”Perfection is not attainable, but if we chase perfection we can catch excellence.” 
- Vince Lombardi

How Should We Measure Body Awareness?
*post thoughts to comments

The ropes have arrived for town

Workout of the day:

Team wod
In teams of three, with only one person working at a time, and alternating rounds, complete 10 rounds each of:
3 Power Cleans 80/60kg
6 Burpees
100m Run

“Coming together is a beginning. Keeping together is progress. Working together is success.”
Henry Ford

Workout of the day:
A: Snatch  cluster 2.2.2.2.2 x 3
rest 3 mins b/t sets

B: Overhead squat 3 x 3 @22x 1
Rest 3 mins b/t sets

C: Toe to Bar 15 x 3
Rest 1 min b/t sets

“Don’t be a spectator, don’t let life pass you by.” Lou Holtz

One for the girls
Workout of the day: Testing day!!

Group Warmup & Mobility: PREPPING FOR “FRAN”

We will explain and demonstrate the MOVEMENT STANDARDS for “FRAN”. We will be testing todays wod in partners, so we hold each other accountable to these standard/reps/form.No one may take an Rx without properly upholding movement standards, or being scored by another person.

Spend 15-20 Minutes warming up, building up weights, and setting up stations.

“FRAN” – TESTING DAY!

21-15-9

Thrusters (rx 42.5/30kg)
Pull Ups

“The price of excellence is discipline. The cost of mediocrity is disappointment.”
William Arthur Ward