Workout of the day:
A.Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 2 minutes

Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes

B.“Little Bear”
Three sets of:
Barbell Complex x 5 reps
Rest 2 minutes between sets

The Barbell Complex
Deadlift
Hang Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

The white stuff: Drinking just one glass of milk a day could boost your brain power
*post thoughts to comments

*Notices*
Upcoming 101 on the 31st of Jan
101 Blackrock – 3 places left
101 SJRQ – full

We will be selling our pure pharma Vitamin D3 for €15 marked down from €20 for the month of Febuary.You should try this for 30 days and see if it improves your overall health and outlook.

Mindbody Registration & Info:
Registration is easy just go to a class you think you are planing on attending click on “Sign up now” and that will take you through the registration process, after you have registered once you will have a user name and password for all future registrations.

The reason for the this program is to keep the classes to a capacity where quality is maintained and we can give you the client the time you need and deserve in a class.
It allows us and you to see your attendance. It also allows for wait list, so if a class is full and you sign up to be on the wait list you will be put in a que and when someone cancels you will receive an email letting you know that you have been given a space in the class.

So please click here and register now, please all start to using this asap as this will be in swing come the 1st of Feb.

Any problems setting up please email me, dave@crossfitdublin.ie

Thanks Dave

Workout of the day:

Three sets for max reps of:
60 seconds Wall Balls
60 seconds of Kettlebell Swings 24/16kg
60 seconds Box Jumps 24″/20″
60 seconds Push Press 42.5/30kg
60 seconds Row for calories

Rest 60 seconds

10 Real-Life Reasons Why the Primal Blueprint Works for Me
*post thoughts to comments

Workout of the day:
Strength/Skill:
3-3-3-3-3 wall walks or wall walk practice
+
“Triple Helen”

1200 meter run
63 American KB Swings
36 Pullups
800 meter run
42 American KB Swings
24 Pullups
400 meter run
21 American KB Swings
12 Pullups

*Notices*
Upcoming 101 on the 31st of Jan
110 Blackrock – 4 places left
101 SJRQ – full

We will be selling our pure pharma Vitamin D3 for €15 marked down from €20 for the month of Febuary.You should try this for 30 days and see if it improves your overall health and outlook.

Workout of the day:
3 sets
5 muscle-up
C2 row – 90 seconds
rest 2 minutes
+
3 sets:
10 unbroken overhead squat
max double-under – 90 seconds
rest 2 minutes
+
3 sets
10 ghd back raise
20 sit ups
rest 1 min

The Does and Don’ts for Gut Health
*post thoughts to comments

Fiona Marsh -Crossfit Bootcamp & Crossfit Kids Coach

●        Fetac Level 5 Nutrition

●        Certified Crossfit Level 1Trainer

●        Certified Crossfit Kids Trainer
About Me
I have always had a huge interest in fitness, sport & nutrition and enjoy testing my own capabilities – physically and mentally. From the moment I was introduced to Crossfit, I fell in love with the concept of “the sport of fitness.” and like nothing I had tried before it pushed me out of my comfort zone and continues to test my boundaries three years on! My interest in the programming and coaching of Crossfit spurred me on to take the Level 1 Trainer course and I am enjoying using what I have learnt through Crossfit to introduce others to the sport and to help them reach their fitness goals.
With the shocking stats on child obesity in Ireland and the increasing sedentary lifestyle kids now lead, I decided to undertake the Crossfit Kids Trainer course. There is no better time to provide this generation with the tools they need to develop healthy living habits in a fun way. My goal is teach proper movement mechanics and create broad athletic foundations with children so that they build a lifelong love for health and fitness. The emphasis will be to make children faster, stronger, fitter, and more capable, whilst doing it in a fun way, so that they want to do it, again & again!

What is Crossfit Kids?
Crossfit Kids is not simply a scaled down version of Crossfit, it is absolutely Crossfit geared and designed for a special population and their specific development needs (neurological, cognitive and motor). It combines gymnastics, body-weight calisthenics and weightlifting elements to develop capacity across a range of general physical skills, and delivers fitness that is, by design, broad, general & inclusive. The programme is scaled in terms of load and intensity so that the same routines can be used for a four year old as for an experienced teenager.

Kid’s brains are like little sponges, itching to make neurological connections and adaptations.
The more kids can be exposed to when they are young and at peak development, the more connections and capacities they develop and retain for the rest of their lives.

We will also teach sportsmanship, leadership, teamwork, listening skills, self-discipline and manners. These are all skills, though not physical, that will help kids become successful later in life.

One of the main reasons we are starting the kids classes in Crossfit Dublin is we want to instil the value of fitness at an early age, and teach kids that fitness is fun.  If children grow up associating working out with being something enjoyable and clearly seeing the benefits, then they are more likely to keep fitness as a priority throughout their lives. Eating healthy becomes a natural and normal choice and being active becomes something they just do. Enrolling kids in an all-encompassing program like Crossfit kids also shows children health and fitness is something their parents prioritize and want to educate them about.

Get Involved
We are delighted to be launching Crossfit Kids Dublin this February 2012 for Kids aged 6-12yrs
Time: Classes will be run on Saturdays @ 10am-10.30am in Crossfit Blackrock

Location: Crossfit Dublin, Sweetman Avenue, Blackrock

Price: For the launch of the programme in Crossfit Dublin we are offering the monthly course of 4 sessions FREE OF CHARGE…

However we need the commitment from you, the parent, to have your child attend each Saturday session for the month of February.

For this we will ask for a commitment deposit of €110, which is fully refundable once your child attends all of the 4 session during the month of February.
Following the FREE introductory month the membership costs will be:
Current Crossfit Dublin Members:                  €55 for 4 sessions a month
Non Crossfit Members:                                                 €70 for 4 sessions a month

Limited Places available for the introductory month of Feb…So contact Fiona today to secure your child’s place

Contact:

To register your child for the month of February please email Fiona crossfitdublinkids@gmail.com

Or Fiona 087-9497266

Or Michael on 085-1599410

_______________________

*Notices*
Mindbody Registration & Info:
Registration is easy just go to a class you think you are planing on attending click on “Sign up now” and that will take you through the registration process, after you have registered once you will have a user name and password for all future registrations.

The reason for the this program is to keep the classes to a capacity where quality is maintained and we can give you the client the time you need and deserve in a class.
It allows us and you to see your attendance. It also allows for wait list, so if a class is full and you sign up to be on the wait list you will be put in a que and when someone cancels you will receive an email letting you know that you have been given a space in the class.

So please click here and register now, please all start to using this asap as this will be in swing come the 1st of Feb.

Any problems setting up please email me, dave@crossfitdublin.ie

Thanks Dave

Workout of the day:
Amrap in 7 mins
2 Hspu
6 ttb
8 kb swings
10 lunges

rst 5 mins

Amrap in 7 mins
10 deadlift 50/35kg
10 box jumps
10 sit ups

rest 5min

Amrap in 7mins
5 H.P.Snatch 35/20kg
5 ring dips or push ups
100 m run

Thoughts on Recovery – Part 2
*post thoughts to comments

Workout of the day:
A1 Press 3-4 or 6-8
Rest 2 mins

A2 Ctb pull ups 10-15 or 8-10 ring rows @2120
Rest 2mins

AMRAP in 10 mins
2 wall climbs
6 push press 60/40
6 Pull ups
24 doubles

Thoughts on Recovery – Part 1
*post thoughts to comments

*Notices*

Train for Free
We will be announcing a referral/reward system over the next week.It will be an opportunity for you to claim a free months training in return for a referral signing up to one of our memberships at CFD.The details will be sent to your inbox during the week.

Coach /client
If you have not heard from a coach by the end of the week letting you that they are your go to coach while you train at CFD please let us know cause it means we dont have your correct details and we need to amend that.

The 2012 Look Good, Feel Good Challenge Begins!
Today our challenge begins ,10 CFD athletes have takin part in the inaugural challenge.We hope that next time round to have a much bigger contingency from CFD take part.For that to happen we know that you have to hear good things and results from our current crew of challengers.So we will be giving them all the help and support they need to achieve what they want from this. A big part of the challenge will be educating and giving you the tools you need to make better food and life style choices so they can live a healthier life.Here is some of the topics we will be discussing over the next 30days

THE BASICS OF GOOD NUTRITION
Macronutrients – Proteins, carbohydrates, and fats
-What are they?
-What role do they play?
Macronutrient balance? Ratios?
-Food Quality and Food Quantity
ESSENTIALS OF FAT LOSS NUTRITION
Calories in, calories out?
Insulin
-Insulinogenic foods
-The role of Insulin in the human body
-The impact of Insulin on fat loss
Metabolism
-What is metabolism?
-Nutrient timing to increase metabolic rate
-The thermic effect of food
IMPLEMENTATION AND MEAL PLANNING
Grocery shopping
-Proteins, carbohydrates, and fats
-Good choices and bad choices
Planning a successful week
Building a balanced meal

“Look Good Feel Good Challenge Workout”
Part One – Find your 1-RM Clean in 15 minutes or less
(power or full – get as much as you can from ground to racked, standing position);
and then,
Part Two – Complete the following for max reps:
Two minutes of Wall Ball Shots (10/6kg)
60 seconds of Rest
Two minutes of Kettlebell Swings (24/16 kg)
60 seconds of Rest
Two minutes of Box Jumps (24″/18″)
60 seconds of Rest
Two minutes of Rowing (for calories)

Your score will be Kgs + reps  totaled

“Man or woman should be judged by what they do when they are alone”
- Unknown

Workout of the day:
For time:
50 Box jump 24″/20″
50 Jumping pull-up
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press 20/15kg
50 Back extensions
50 Wall ball shots 10/6kg
50 Burpees
50 Double unders

*Notices*
Mindbody Registration & Info:
Registration is easy just go to a class you think you are planing on attending click on “Sign up now” and that will take you through the registration process, after you have registered once you will have a user name and password for all future registrations.

The reason for the this program is to keep the classes to a capacity where quality is maintained and we can give you the client the time you need and deserve in a class.
It allows us and you to see your attendance. It also allows for wait list, so if a class is full and you sign up to be on the wait list you will be put in a que and when someone cancels you will receive an email letting you know that you have been given a space in the class.

So please click here and register now, please all start to using this asap as this will be in swing come the 1st of Feb.

Any problems setting up please email me, dave@crossfitdublin.ie

Thanks Dave

Workout of the day:
3 rounds For time
10 deadlift 80/50
15 bar facing burpess
20 lunge
15 Box jumps
35 double unders

rest 10 mins B/T rounds

Score is total working time

How A Paleo/Primal Eating Plan Improves Your Health
*post thoughts to comments

Ronan in the extension of the ring L-sit

*Notices*

CFD  LOOK GOOD FEEL GOOD 30 DAYCHALLENGE

You guys that have taking the challenge for the next 30 days , please check you inbox for food plans ,shopping lists , nutritional guide from Robb wolf author of “Paleo Solution”and important time and dates for the challenge.We will leave registration open till friday evening for anyone you wants to take it on.This will be a life changing experience , you will gain great knowledge around food and the food choices you make form here on.Food has a massive part to play in our lifetime and will have a big say in how we are healthwise in the immediate and long term future.This is something you should be serious about.

MIND BODY REGISTRATION

Mind body registration will start form the 1st of febuary , from there onwords you will have to log on to our mind body page (the current schedule page on the web site) and book you place in the classs you wish to train at.I will blog about this more tomorrow on the pros of having a system like this in place for you the client and for the gym/coachs to be more professional in there running of the session.

Please register at here Mindbody to allow you to book your training times.

Workout of day:
A-Front squat 3-4 or 6-8 x 4 @30X2
Rst 3-mins

B- 10-15 CTB pullups x 4
Rst 3 mins

+

Test
“karen”
150 wall balls for time @ 10/6kg

The five-a-day health plan
*post thoughts to comments

Workout of the day:
A Press 3-5 x 3
Rest 2mins

A1 Ring L-Sits, tuck to extension 3 x 7-10 @1212
Rest 2mins

+

“JT”
21-15-9 for time
H.S.P.U
Ring dips
Push ups

How to Eat More Fat
*post thoughts to comments

*Notices*

Schedule

There has been two extra class times added to the CFD centrel location .They are 7.30 pm on a Monday and Thursday.

CFD look good feel good challenge

The inaugural CFD lookgoodfeelgood challenge  will be starting monday the 23rd and will run for 30 days and end on Tuesday 14th of Feb.The last day for entry will be this Wednesday the 18th.We have already a good crew ready to challenge and willingness to educate themselves around the foods they intake and what lies ahead if they dont change their food profile.

If you missed last weeks details in what you receive  when you sign up for the challenge here they are again.

You will receive

A Nutrition Guide and meal plan – 20

Pure pharma Fish oils and vit d 30 days supplies -58

Personal body comp measures x 2 – start and finish – 60

1 week of fruit,nuts,berries and veg from fruitfellas – 25

T-shirt paleo style – 25

personalized advice  - 100

total value of Challenge – €288

Available to CFD members for – €160

Mail cfdlookgoodfeelgood@gmail.com to register your name to take the challenge

Non – Members who sign up by Friday – €200.

If you are not going to take the challenge with CFD but you want  to do it your self ,every one will get the opportunity to compete in the on the first day of competition all participants will complete a specially designed benchmark workout.  Participants will be ranked based on their performance.On the last day of competition all participants will repeat the initial benchmark workout.  Participants will be ranked solely on how much they improve their performance (time or points) over the course of 30 days.Also if you would like to have your body fat %taking at the start end of the challenge , it will be advailble to you on Saturday morning by booking in.The cost will €45.

We hope to get a good crew for the first of our bi annually challenge.If not this time hopefully you will here great things form the folks that jumped in this time and will be ready to take it on next time.

Michael

Workout of the day:
Over head squat 1 rep max – 15 mins

Or

5 Overhead squat x 5 @41×1 – working tech for beginners
rest 2.30 b/t sets

+

3min shuttle run x 3 rest 6mins
- Cones to be 12m apart

Heart Attacks Uncommon During Marathons
*post thoughts to comments

5 Tips for Fitness Success in 2012

1. Get Rid Of The Junk

The New Year is a perfect time for a caloric catharsis. Purge your home of the cookies, ice cream, chips, sodas, booze and other processed junk that’s accumulated over the past few weeks. Don’t worry, you’re not wasting food as these items really have no nutritional value and barely fit the definition of food. Having these items around will only prevent progress you could be making towards your fitness goals. If you’re a parent, don’t use your children as an excuse. Be a good example for them.  After all, you don’t want your kids to become a childhood obesity statistic.

2. Do a food Shop

Unless your goal for 2012 is to gain fat and waste money, eating out every night isn’t a very successful nutritional approach. Having groceries means you’ll be able to prepare healthy meals to eat. At a minimum, make sure you always have some healthy protein sources, fresh fruits and veggies, and some spices to keep things interesting. For recipes and ideas, check out http://everydaypaleo.com/, http://livingpaleo.com/ . Also, check out the meal of the day on the CFD blog for some upcoming recipes.

3. Set Goals

If you haven’t already, make a health and fitness goal for yourself to achieve this year. It should be something realistic but difficult to accomplish. For example, a 200KG deadlift might be a bit of a lofty goal for me to achieve this year. However, a 150KGdeadlift for reps might be a little more within my reach. If you have a very broad goal, you can break it down into some smaller, more achievable goals. For example, if your goal is to “eat healthier”, you can break it into more specific goals such as “eat protein at every meal”, “avoid binge drinking ”, “eat breakfast everyday”…you get the idea.

4. Meet With A Coach

Schedule an appointment with YOUR CFD coach to discuss your goals. We can work with you to develop an individualized plan to achieve your goal. Our team of coaches is comprised of experts in fields that range from Olympic weightlifting to endurance running to mobility and regeneration. We will evaluate your goal and establish the best plan of action to achieve the desired result. Simply put, you’ll get better results much sooner with a personalized approach. Another benefit of individual coaching is that you’ll be held accountable to the goals you set. How many times have you set a goal in January only to have it become a faded memory by February? Meeting with a coach on regular basis will help keep you on track and ensure your success.

5. Be Consistent

Coming to the gym everyday this week and then disappearing the next isn’t an effective approach to work towards any sort of goal. Make sure you get to the gym at least 2 to 3 days a week. You’ll have to make exercise a part of your normal routine in order to maximize your results. In fact, what you do outside of the gym may be more important than what you do in it. Good nutrition, regular sleep, and living a healthy lifestyle are all equally important to your health and fitness. You’ll certainly live better and live longer if you can get all of these variables dialed in.

Lets make it your healthiest year to date

Workout of the day:
4 sets of
3 heavy truster @ 20×1
rst 2mins
10-15 Toes to bar
rst 2mins

+
Every minute, on the minute, for 20 minutes, perform:
3 Power Cleans – HEAVY
6 Kettlebell Swings (32/24 kg)

How Yoga Can Wreck Your Body
*post thoughts to comments

Float like a butterfly

Team wod
Partners alternate whole rounds for time and complete four rounds each of:
Row 250 Meters
10 x Pull-Ups
10 x Thrusters 42.5/30
Run 300 Meters
(Partner A completes 250 meters, 10 pull-ups, 10 thrusters, and a 300 meter run in 3 minutes while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.)

Imogen on swings

Workout of the day:
A.Power clean:
Work up to a 1 rm in 15 mins

OR for anyone new to oly lifting

Powerclean cluster 2.2.2.2.2 x 4
Rest 2 mins

then

AMRAP 20 min:
6 power clean – 50% 1RM
12 ttb
24 unbroken double unders

Humans May Taste at Least 6 Flavors
*post thoughts to comments

Paleo Flow chart

CFD Lookgoodfeelgood inaugural challenge.

If you are considering the challenge , you need to register with us before thursday the 19th.I need to have everyones name so i distribute the food plans and organise body composition test times for saturday.

Sign-up today and take the first step in making 2012 your fittest year yet!
Mail me at cfdlookgoodfeelgood@gmail.com

Crossfit dublin is more than a gym, it’s a community of support, education, and encouragement to achieve your fitness goals.

Michael

Workout of the day:

Testing day
Row 2k for time

Rest 10 mins
then

10-9-8-7-6-5-4-3-2-1
Front Squat 70/50KG
Chest to bar Pull-up- Pullups (scale with jumping pullups, bar height at mid-forearm)

Neck pain? Headaches? Shoulder pains? Time to do this exercise
*post thoughts to comments

Workout of the day:
A Press 5,5,5
Rest 3 mins
(work on shoulder mobility while resting)

4 sets of
B handstand hold for as long possible –perfect form –locked out elbow – heels only against the wall-chin to chest
Rest 20 secs

B1 one arm kettle bell swing – 10each arm
Rest 20 secs

B2 30 anchored sits ups
Rest 2mins

“You miss 100% of the shots you don’t take.”
-Wayne Gretzky

Drink Your Milk
*post thoughts to comments

Cfd Dublin inaugural Look good , Feel good challenge

WHAT IT IS:

This challenge is about you making a healthy change for the better. Nutrition is the foundation of your success here at CFD. Keeping that in mind, we want to provide you with the necessary tools to be able to make a life long change. The challenge itself will only be 28 days, but the lessons you learn along the way will be applicable in the long term. It takes 28 days to change a habit. Give this challenge 28 days. Challenge yourself and see just what you are capable of.

Can you give up all forms of sugar for 28 days?

Can you give up alcohol for 28 days?

Can you give up wheat and gluten containing products for 28 days?

WHAT YOU GET:

• A Nutrition Guide

- complete with CFD beliefs on what a healthy diet is, how you can find your ideal diet based on your goals, foods to avoid, links to the best recipe websites and supportive documents to help you through these 4 weeks.

• 2 Body Composition Assessments

- One prior to the challenge and one at the completion of the challenge.

• Before and After Photos

- not required, but highly encouraged!

• Daily emails

-. It will be updated daily with an educational email. The mail will be a great place to ask questions, share success, struggles, ideas and recipes! The support of this group will play a huge role in your success.

• Food Log Analysis

- Tracking your daily intake of food will be a huge part of your success. CFD will provide you with the template.  Food logs can be emailed and reviewed weekly with suggestions by Michael. You will be provided with a special email address of which to send your food logs.

• Supplements

- You will be provided with a 30 day supply of CFD Pure pharma only recommended brand of fish oil and vitiamn D.

• 7 days fruit and veg – fruit fellas will supply paleo box for you first 7 days of the challenge and there on after for €25 if your happy with the produce

• T

-shirt – once completed the challenge successfully(pure paleo-no slips) you will receive a t-shirt that lets the world know your are paleo compliant and looking and feeling the better for it

Start the New Year off right.  On Saturday January 23rd @ 12.30pm, CFD will host a kick off meeting. A Coach will go over the nutrition guide with you and answer any intial questions you may have. This will be a great opportunity to meet your fellow challengers. There will also be a sign up sheet to get your initial body composition measurements taken. Body Composition measurements will take place from 10.30pm-12.30pm. If you are not available on Saturday, you may schedule a time for your measurement with Michael at a time that is convenient for both of you.

What you receive

A Nutrition Guide and meal plan – 20

Pure pharma Fish oils and vit d 30 days supplies -58

Personal body comp measures x 2 – start and finish – 60

1 week of fruit,nuts,berries and veg from fruitfellas – 25

Paleo T-shirt on completion – 25

personalized advice  - 100

total value of Challenge – €288

Available to CFD members for – €160

Mail cfdlookgoodfeelgood@gmail.com to register your name to take the challenge

Non – Members who sign up by Friday – €200.

There will be prizes for the top finishers decided by the coach’s , who will take into factor your training Body composition changes and what comes back from your weekly food diary.

Below is a interesting link to a article in the Irish independent , all the option around town are listed so you can really see the value on what we are offering.

http://www.independent.ie/business/personal-finance/battling-the-bulge-losing-the-pounds-can-cost-lots-of-euro-2982653.html

Workout of the day:
Benchmark – test
Starting at minute 0:
20-15-10 rep rounds for time:
Pushpress 50/35
pull ups 24/20
Starting at minute 18:
15-10-5 rep rounds for time:
Deadlift 80/50
box jumps
Starting at minute 35:
Once, for time:
15 Power Clean to Overhead  50/35
30 push ups
100 doubles
1 rope climb

Score is total working time.

”It is the mark of an educated mind to be able to entertain a thought without accepting it.” 
- Aristotle

Why do we back Squat?

1. It is a compound, multi-joint exercise.

2. It is a great way to teach and enhance proper athletic mechanics.

3. It is possibly the most effective exercise in promoting overall muscle mass and developing brute strength.

4. It is a foundational exercise for us, on which we can add other very effective exercises and build an awesome athletic physique.

Workout of the day:
4 Sets of
A1 back squat 3-4 or 6-8 @ 30×1
Rest 2 mins
A2 ring/ dip – max reps-partner assit instead of bands
Rest 2 mins
+
12 min , at the top of every minute
10 truster 95/60lbs in town (42.5/30kg in Blackrock)
12 burpees

Why ICE May Be Bad for Sore Muscles
*post thoughts to comments

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

5 burpees
10 box jumps
15 Squats
350 Meter row

“It is never too late to be what you might have been.”
- George Eliot

STEP ONE
Give us a call! We want to understand your goals and make sure we are a good fit for you.

STEP TWO – Personal Training or CrossFit 101

Personal Training

Our clients start with 10 sessions to learn the proper techniques, build your general fitness, and help you reach your goals. Personal training is ideal for:

• Weight loss – Body composition change
• Extra accountability
• You been sedentary or are new to exercise
• You have specific sport-related goals
• You were referred to us by a medical professional
• You have significant health or orthorpedic issues

Your trainer will tailor workouts for your current level of fitness. You will be ready to join our group classes or may continue personal training to reach your goals.

CrossFit 101 – Novice Classes

CrossFit 101 is ideal for the already active and injury free individual who enjoys training in a group. In 101, you will learn the foundations of our training program. More information about Crossfit 101

This is PERFECT for anyone who has been intimidated by CrossFit but wants to get started in a personal way for a fraction of the cost.

You will be ready to jump into our 201 classes after the completion of 101.

How much does CrossFit Dublin cost?

We offer long-term memberships to suit your fitness needs and goals. For our group classes, it is €6 – €13 per class depending on your membership.

What is CrossFit Dublin?

CrossFit Dublinis a fun back-to-basics fitness program. From the “I’m not an athlete!” beginner to the competitive athlete, you will train together in our classes and both be challenged. You are coached to develop skill and strength in movements you should be doing everyday like squatting, standing up, picking up heavy items, pushing weight overhead, and running after your kids. You will do different workouts everyday so you are always getting stronger, faster, and better conditioned.

Next available crossfit 101′s-
Blackrock 31st of January 2012 @ 7.30pm limited spaces available
City Centre 15th of January 2012 @ 6.30pm limited spaces available

Workout of the day :
Take 6-8 minutes to build to a heavy 3-rep Deadlift, then take 75%
Deadlift x 15 reps (touch and go)
Rest 30 seconds
Ring /Push-Ups x Max Reps
Rest 3 minutes
Deadlift x 10 reps (touch and go)
Rest 30 seconds
Ring /Push-Ups x Max Reps
Rest 3 minutes
Deadlift x 5 reps (touch and go)
Rest 30 seconds
Ring /Push-Ups x Max Reps;
and then;

Four rounds for max reps of:
30 seconds of Kettlebell Swings (32/24 kg)
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds

Notices and upcoming events:

Athlete/Coach – every member of CFD will be assigned a coach from monday onwards.This wil allow you to have some where you can go to voice questions concerns , opinions and source information about anything related to your health and well being.Also available will be personal program design and skill work around a area or skill you are particularly weak.You can discuss the rate and time for the session with your coach if you want to arrange this.

30 day plaeo challenge- yes it’s time agin to take a look at what we are doing in relation to our food profile.Take this opportunity to challenge and educate your self with in a group support around the fuel you need to live a long and healthy life.We will be calling the challenge “look good feel good”.I will follow up with the details on mondays post.

Workout of the day:
5 sets for reps and time
Amrap  H.S.P.U  or Press 6-8reps
Row  300m
30 double unders
rest 4mins

Why Cardio Alone Doesn’t Cut Fat
*post thoughts to comments

The old School house

Looking Back at 2011

Written by Michael Price

It’s a new year, and time to set new goals and strategies for achieving them.  But before we get too far down that road, I would like for everyone to spend a few minutes reflecting on everything that was accomplished in 2011.  We all experienced our own battles and achievements in 2011, and I would like to hear about yours in our comments.  Here are some of the 2011 highlights for CFD:

January 2011

• Training for the CrossFit Games commenced in earnest with more than 6 individuals supporting each other in their pursuit of testing themselves in competition.
• The inaugural Paleo “eat right play right” Challenge was launched!  More than 70 competitors joined the first challenge and saw phenomenal results.

February 2011

• Albert launched is mobility for performance seminar that was a great success in educating people around how to stay mobility for performance
• We started out serious of trail runs that led up to the Spink run in Glendalough.

March 2011

• New toys arrived at CFD!  We added a couple of Concept 2 ergs, new barbells, ropes and more.
• Our 6 athletes that part in the Crossfit Games Open, 2 qualified for the European regionals which Tina finished in the top 15 and I finished at 30 .
• Our dedicated Saturday Strength session started .

April 2011

• I attended the OPT Coaching Certification Program module in which set off a chain of improvements for our coaches and athletes, and manifested in some programming shifts that helped our members become even stronger and healthier.
• End of paleo challenge BBQ .Andy Marky  Dr Niamh Daly is announced winner of the paleo challenge.
• Dave does a 1000 burpees for “Haul for Nepal” and raises a €1000.
• CFD welcome the H cup winning leinster team to the pain cave for a taste of what we do on a daily basis.

May 2011

• Crossfit Dublin began offering semi-private coaching, combining the benefits of programs designed specifically for an individual, private coaching and the support of a few of your peers at an investment that many more individuals could afford.

June 2011

• Dave and albert complete crossfit olylifting with mike Burgener in Italy
• Second Mobility workshop is held on upper body movement

July 2011

• The CrossFit Games!!!  The Games dominated the month

August 2011

• Carlingfort roadtrip , 20 CFD members take to the road for a great event
• We launch our PR white board , and it gets filled up very quickly.

September 2011

• I visit Phionex Arizona for my OPT program design and physical assessment module.
• CFD signs on its second location in Dublin
• Our good friend and fellow crossfit Michael O’riordan survives a serious bus crash , he is well on his way to a great recovery .soon to be seen squatting .

October 2011

• CFD Launch’s its 101 and 201 programs.
• We open the doors of CFD central.

December 2011

• Albert gets engaged to his long term girl friend and CFD member Maria .Congrats guys
• Over the course of the year we have celebrated the birth of more than a 3 CFD babies with several more scheduled to arrive within the next couple of months.  A huge congratulations to all of the proud parents of CFD babies!

All in all, 2011 was a very successful and rewarding year.  I am confident that 2012 will be even better.

Workout of the day : Split jerk and baseline test.

Take 12-15 minutes to work on technique and build to a heavy, but not 1-RM,Split Jerk;

and then,

“Sage”

Two rounds for time of:

20 Thrusters (60/40.)

20 Pull-Ups

20 Burpees

( We will be using this workout as a baseline test.  It will be tested quarterly, go hard so you have a basis for tracking improvement in the year to come.)

Winter Diets?  Chill the Extremeties
*post thoughts to comments

Crossfit Dublin , redefining fitness in Ireland

Welcome back everyone , we hope you had enjoyable holiday season and you ready to kick on from where we left off .

You have all noticed the new layout of the web site ,As I hope you know, we are constantly searching for better ways to serve our community. We find that the inspiration for our best ideas always comes from members of our community. So please tell us what you think of the new website. What works well for you? What would you improve upon? How can we make the website something that better suits your needs as a member of our community?

We have a lot of great events coming you way this year but we would like to get your head thinking about the Crossfit Open which start end of February.Everyone can challenge them selves.

CrossFit Games 2012 Open registration starts February 1st!

Workout of the day:
4 sets of 3 min AMRAP
3 Deadlift 140/90
6 Push ups
9 Squats
rest 3mins

Depression and Chronic Stress Accelerates Aging
*post thoughts to comments