Workout of the Day

Five sets of:
Against a three minute running clock, complete:
300 Meter Run
Double-Unders x Max Reps

A Diet Rich in Fish May Help the Aging Brain
*post thoughts to comments

So you think you can do burpees

Workout of the day:

A. Five sets of:
Push Press x 5 reps

Rest 2-3 minutes

B. For time:

15 x Deadlift 100/50kg
30 x Wall Balls 10/6kg
12 x Deadlift
24 x Wall Balls
9 x Deadlift
18 x Wall Balls

Risks: Diet Soft Drinks Linked to Heart Disease
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A nice reminder for every crossfit workout you do

Workout of the day:

A.
Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swings x 10 reps (32/24 kg)
Pull-Ups x 10 reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
Box Jumps x 10 reps (24″/20″)
Double undersx 30 reps

20 Things You Didn’t Know…about Alcohol
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**OPEN competitors… Don’t forget to submit your score today.

****Only 8.30am session today****
WOD:

Team of 2 complete 5 round each of:
250 row
10 pull ups
10 Thrusters 20/10kg
20 overhead lunges 20/10kg

one works while one rests

If you competing in the open , we start at 10.30 this saturday and will go till 12.00.
If you not taking part your support is very welcome by all athletes competing . They will need it as the 5 weeks unfold. Good luck to all!!

**Notice**
Next Crossfit 101′s in city centre starts 6th of march @ 6.30pm 6 of 8 spaces left

Workout of the day:
Four sets of:
A – Pistols x 6-8 reps each leg
OR
Single leg DB squat 8 -10 each leg

Rest 90 seconds

A1 – MAX kipping CTB pull ups – chin over bar- ring pulls

Rest 90 seconds

AMRAP 20 Min
20 box jupms
20 push ups
20 squats
run 400m

Body Clock ‘Alters’ Immune System
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**Crossfit Dublin Central Notice**
Guys from now on we will be doing a skill/mobility/make up day in CFDC
We all have issues with certain techniques and we all have issues with mobility so this is the main focus for this but you can make up any workouts the from the previous Thursday.

*Crossfit Games – Open workout 1*

If you competing in the open , we start at 10.30 this saturday and will go till 12.30.When you arrive in do the warm up at your own time and when ready we will have some to judge you.If your not competing there is still a 8.30 class going on but no strength or 11.30 this weekend.Also your support is very welcome by all athletes competing . They will need it as the 5 weeks unfold.Good luck to all and get it done !

Workout of the day:
Squat snatch cluster x3
2.2.2.2.2
Rest 3 mins b/t sets

+

For time:
21 – 15 – 9
Deadlift 80/50kg
Burpee’s

CrossFit Games Update Pre-Show
*post thoughts to comments

what should 95% look like
95% out put – note the transition from one movment to the next ,also the speed of the reps in the KBS and the row was held at 125-127 split.In all it a conscious consistent tough to keep intensity high the whole way.

Attention all Crossfiters!  Your cooking problems are no more!
My name is John MacGovern and over the last couple of months I have been develping tasty paleo meals.  When i was training with Crossfit Dublin back in the Sandyford days I found that after a tough session the last thing you want to do is go home and start slaving over a hot stove.

Like many people, I’ve a busy lifestyle but finding the time to train is important to me. But just as important is eating well afterwards. Having trained as an accountant , I know the demands of working in an office and the time constraints it can impose. A couple of years ago I changed career path and for the last 18 months I’ve been working as a chef in one of Dublin’s most popular restaurants. Food is very important to me. Like everyone, I want to get the most out of my training and a vital component of that is eating well. The problem is the that it takes a lot of time. I’m by no means the only person with this problem and recently I’ve been trying to develop some tasty but healthy meals for people who lead busy lives but want to keep fit and eat well. So I would like to introduce you to my ‘Whole Food’.  I have 3 paleo dishes ready to go right now for you guys to taste. I will be down in Blackrock giving out samples later on this week and I’ll be ready to take orders in a couple of weeks but for now enjoy the tasters!

Contact:johnmacgovern@gmail.com

Workout of the day:
A. Push press 3-4or 6-8 x 5 @20×1
Rest 3mins
+
3 rounds at 95%
5 muscle ups or progression that allows to maintain intensity
15 KB swings 32/24 – Heavy + fast
350m row
rest 5 mins

Donal & Poncho doing wall climbs

Last day to sign up to the CrossFit Open.We have 35 sign up so far .Its going to be 110% amazing
The open is an online competition and suitable for everyone to take part in. All efforts count to the overall team score which gives us a better chance in qualifying for the Regionals in Denmark. It will cost you $10 and about half an hour of your time each week. Please sign up and support our community.Make sure to join the CFD team when you sign up.
http://games.crossfit.com/

The workouts will be held at CFD Blackrock from 9.30 -12.30 every Saturday for the next 6 weeks.

Workout of the day:
Technique & Development:

German Volume Front squat:week 1 of 4
10 UNBROKEN Reps, 10 Sets,@ 20X1 60 Sec rest b/t sets
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.

+

AMRAP 12 MINS
2 Wall climbs
10 TTB
24 Doubles

Protein Before Bed
*post thoughts to comments

Jambo goin all the way up

Today is the the last day of the “play good feel good challenge “.I will be reporting the results back during the week.We retook the BF % and every one has moved their % at least 4 -10% in the right direction in only 30 days of clean eating.Now to see how much it can improve performance.Go hard folks .

Workout of the day:

“Play Good Challenge”
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);
OR
P.C. Cluster for beginers 3.3.3.3.3 x 4 rest 3mins
and then,
Part Two – Complete the following for max reps:
Two minutes of Wall Ball Shots (20/12 lbs.)
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)

Why You Should Eat Brightly Colored Fruits & Vegetables
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In teams of two, partners alternate to complete 10 rounds each ar 85%

60/40 kg Power Clean and jerk x 5 reps

24″/20″ Box Jumps x 10 reps

200m row

Why 92% of New Year’s Resolutions Already Failed, and 140 Better Ones
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We all workout for different reasons:  For some it is just to stay healthy and fit, and for others it is a chance to push themselves and test their limits.  The coaches and members of CFD have embraced a culture that supports you regardless of the underlying motivation that drives you into the gym.

But there is a time and a place to push yourself, to test your limits, and more importantly, to be a part of a community that supports you in your endeavors.  That is what the CrossFit Games has always been about for us.

This year we all have an opportunity to be a part of something special.  The workouts will be held at Dublin– a safe environment where you will workout and cheer for your friends and workout partners.

I understand that many of you have no desire to “compete,” but all of you should be interested in supporting the members at CFD.  This year you will do that not only by cheering others along, but also by participating in the workouts.  If the workouts are too difficult for you, our coaches will help you modify them and ensure your safety – but everyone will be expected to test themselves in competition and allow their fellow members to cheer them on in this endeavor.

CFD will be opting in as a host site for these workouts, and we are encouraging all who are interested in participating to do so. We will be running the workouts on Friday and Saturday each week in all of our group sessions. Additionally, Friday nights from February 24 to March 23 will be huge party night ! For each of the five weeks we will have catered food, loud music and dozens of phenomenal athletes (that’s you) competing in the Open. We will have several heats, open to individuals of all abilities, and we will also have a few “elite” heats for those athletes hoping to compete at Regionals, and ultimately, the CrossFit Games.

We would love for all of our members to sign up for this event on the CrossFit Games website. .  For all printed instructions, here you are:

1.  Go to https://games.crossfit.com/

2.  Click on “REGISTER NOW”

3.  Fill out all the pertinent information and agree to terms and policies

4.  Input your credit card information and submit your registration

5.  You will get an option to encourage others to join you via Facebook

6.  Click on “Proceed to Athlete Information”

7.  Click “Select Your Affiliate” on the right hand side of the screen, and scroll down to “CrossFit Dublin”

8.  Click on “Join A Team” – it should auto-populate to Crossfit Dublin, but if not, please scroll through and select Crossfit Dublin.

9.  Finally, you can edit your personal information, add a photo of yourself, input workout times, etc….

We will also have a spare laptop in the gym for the next 10 days or so, and a coach or two will be more than happy to walk you through the registration process if you need help.

So who’s in? Test yourself, give full effort and have no regrets.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” — Theodore Roosevelt, 1910

Workout of the day:

4 Sets

A1 – Press 3-4 or 6-8 @20X1
Rest 1.30 mins

A2 – Weighted pull ups 5-7 or 12 ring rows @2111
Rest 1.30 mins

+

Test

“Amanda”

9-7-5 Reps For Time
Muscle Ups
Squats Snatches 60/40

Scaled

9-7-5 Reps For Time
CTB pull ups
Ring Dips
Squat Snatches

9-7-5 Reps For Time
Jumping CTB pull ups
H.R. push ups
Squat Snatches

How Will You Measure Your Life?
*post thoughts to comments

Workout of the Day:
A – Take 15 minutes to find today’s 1-rm Power Clean

+

For time:

Row 1000 Meters – high aerobic effort

immediately followed by . . .

Three sets of:
10 Hang Power Clean 40/30kg
15 Box Jumps 24″/20″
400m run

The Problem With Serving Sizes
*post thoughts to comments

Click here to view more About the Games

We here at CFD are encouraging everyone to take part in the open as it is a great event. For those who took part last year I’m sure you will be doing same again this year, please share your experiences with others and let them know why they should sign up. It’s going to be a great time for all involved, regardless of the outcome. As you know, getting better both as an athlete and a person is what we strive to give you at CFD. In life, we must push ourselves outside the comfort zone to reach our goals. The Open Sectionals give us this chance to be uncomfortable, but also gives us an idea where we stand with others in the world. Continuing to improve yourself should be your goal. Use this as a test to see how you’re doing! But most of all enjoy it!!

We are looking to get a team(s) in this year so to be involved in this you have to register, the more that compete the more chance we have.I know here in the city centre I have at least 7 signed up so please all get involved. If you have any questions please drop me a mail dave@crossfitdublin.ie

Workout of the Day

A – Four sets of:

Front squat x 5 reps
Rest 20 seconds

Wall Climbs x 4 reps
Rest 3 minutes

B – For time:

40 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Handstand Push-Ups
600 Meter Run
10 Handstand Push-Ups
20 Kettlebell Swings (32/24 kg)
40 Double-Unders

“Never letting the competition define you. Instead, you have to define yourself based on a point of view you care deeply about.”
-Tom Chappel

Dougie in flight at the LTD

Here is an email which Conan sent to us yesterday, a insight in to the experience the CFD team had over in london.

Hey Mick/Dave,

Just wanted to drop you both a line after the weekend the whole team
had at the London Throwdown.

It goes without saying that given the position we finished in the
whole experience was absolutely amazing and extremely challenging. We
were literally walking out the front door after the semi final event
of team Fran battered and bruised when I watched one of the staff put
the list of teams going into the final on the wall and saw Crossfit
Dublin listed on the sheet. I literally said out loud ” Ah for fuck
sake!” to which the other judges, athletes and teams around me said
“what’s wrong!, you should be happy and celebrating” “yeh lads but
were all fucked” i replied……… To say we were the walking wounded
would be an understatement! I felt like I had been awake for two days
without sleep and was operating on fumes, maddog had his shoulder on
ice, Shiv and Criona had their coats on and bags on their shoulders
literally walking out the front door and Doug was basically in a
wheelchair when they heard the news.

The final itself was extremely difficult to say the least, 90kg
deadlift for girls and 140kg for men, squat snatchs, sled pulls,
burpees, box jumps and dumbell thrusters after 5 workouts in two days
but we all got through it really well and as a team. The semi final
was our best event and was the team Fran. We were one of three teams
who decided to think about our approach to the workout and decided to
do 5 reps of thrusters each and keep that rotation for the whole
workout. On the pull ups myself, Doug and Maddog were able to get
10-20 in the bag and everyone kept the intensity up for the thrusters
till the very end. Everyone emptied the tank completely on that wod
and we finished in 7th place out of the top 20 teams in the UK.

Some other stats of our performance:

We finished in the top ten of all teams in 7 of the ten events
Of the 3 events in which we didn’t finish inside the top ten 2 of
those were 11th place finishes, the other was a 38th place finish
(rowing)
We actually finished 5th in the final event even though the
leaderboard doesn’t show it!

When you consider these results I think our performance is even more
impressive and I think the whole team are blown away with how well we
actually did. If you had of seen the size of the teams that we were up
against it would have intimidated anyone, Doug actually looked average
size wise if you can believe that, and their lovely matching outfits
were something to behold as well (Lads, need to sort kit our for
future teams!!). But this didn’t faze any of us, we just played to our
strengths and went at it to the best of our ability on each wod and it
paid off.

To put things in a different perspective lets think of the team that
we actually had. Doug was one of the most powerful athletes in the
whole competition, Maddog would have held is own against any of the
men in the competition, Shive and Criona could have competed in the
individual female competition and done really well, their performances
were literally unbelievable and me! Well I would not have been there
strength wise with many of the other team competitors but I was able
to do enough for the team in the strength workouts to keep us in the
game and we finished in the top 10 on all the body weight movement
events which is why i was there in the first place. All in all we
complimented each other perfectly and the results show it.
Another outstanding fact is that myself and Criona joined CFD together
1 year and 7 months ago. When we joined we were no fitter than any joe
soap off the street or any of the new clients that you guys have on a
monthly basis. Our hard work and constant effort to get better and
improve has taken us an unbelievable distance in this relatively short
period of time but the most important and constant thing in all of
this is the CFD programming and the coaching. Our results individually
together with the performance of our team is basically complete proof,
verification and evidence that the programme you guys are running is
of the highest level out there. The whole team discussed throughout
the weekend how prepared we all were for the workouts we faced and how
good it shows our programming and coaching has been and continues to
be on a daily and weekly basis.

It must be a sign of our Irish modesty that none of us knew, not the
athletes or you guys, how well we would do and how balanced we all are
as crossfitters but this last weekend has proved it for everyone. If
you think of the athletes in our boxes that were not actually there, I
think the potential for further success is even more exciting.
All in all I want to say a big congratulations to both of you guys for
all your hard work over the last three years in getting this business
and programme up and running. The results of your work are now on the
map throughout Europe and the whole team hope that this is start of
CFD competing far more frequently in any events that come up over the
next few years.

Finally I trust that both of you will no doubt take great pleasure in
providing each team member with a complimentary prize of a new t-shirt
and hoody to congratulate us on our achievement and to compensate us
for the free advertising we offered your business over the weekend

Talk soon,
Conan

With the crossfit open just around the corner , its your chance to compete agist your self and see where its at for you.Click on the 2012 Games logo in the side bar to find out more

Workout of the day:
AMRAP 7 minutes:
6 burpees
20 double unders
6 chin ups

rest 3 mins

AMRAP 7 minutes
5 power snatch 35/25
10 overhed squat 35/25
10 hand release push ups

rest 3mins

AMRAP 7 minutes
8 push press 35/25
8 kb swings
8 wallballs 10/6

Videos of the london throwdown

Notice:

Big congrats to the CFD team that went to the londonthrowdown and came with 5th place out of 30.Criona  , Shiv , Doug , Conan  and Maddogg did them selves an the club proud with a display that just got better as the weekend went on .This was their first showing which just makes their performance even more impressive.Gregg was in individual comp and got off to a great start before the judge pull him out due to medical intervention.Gregg caught his shin on the side of the box and it bled  enough for the judge to pull him.Well done to all

Workout of the day:

3 sets of:
5 TnG Dead Lift – heavy and tight
Row 2 min @ 90%
rest 2 min
+
3 sets:
hang squat clean truster 5 TnG -heavy and tight
Row 2 min @ 90%
rest 2 min

Muscle and Cancer
*post thoughts to comments

Gregg , and the CFD Team are  are competing in The SICFIT London Throwdown this Saturday/Sunday. To follow them:

• SIC Fit event page
• London Throwdown event page
• WODTime Live Scoring

Workout of the day:

Fitness test @ 9.15

10 rounds for time
500 m row
15 burpees

Time limit – M35 mins F 40

8.30- 11.30 class
Workout of the Day Every four minutes, for a total of six sets, complete: 60/40kg Front Squats x 10 reps 400 Meter Run Weight must be taken from the ground – no racks.

BASE JUMPING off the cliffs of mohar

CFD newest member has a interesting way of keeping himself entertained

Gregg , and the CFD Team are  are competing in The SICFIT London Throwdown this Saturday/Sunday. To follow them:

• SIC Fit event page
• London Throwdown event page
• WODTime Live Scoring

Workout of the day:

Amrap in 7 mins
2 muscle up – 2 strick pul ups
6 Burpees
8 swings 32/24
24 doubles

rest 5 mins

Amrap in 7 mins
10 Push Press 30/20
20 Lunge
10 TTB -sit ups

rest 5min

Amrap in 7mins
2 HSPU – Pike
6 Dips – H.R pushups
15 box jumps

How Massage Heals Sore Muscles
*post thoughts to comments

Chad hanging around CFDC

***Notices***
More 201 classes added to CFDC, details on whiteboard and will go live from Mon13th

This Saturday we will be holding a workout of i have been wanting CFD members to do for a long time.You will need to book in with us so we can give you a time to come in a try it .Its a true test of fitness and metal strength to hold a certain pace so you can finish with in the time limit .Here is the workout

10 rounds for time
500 m row
15 burpees

Time limit for men will be 35 mins and the ladys will be 40.The best time I know of for men is 27.40.If you are interested mail me at michael@crossfitdublin.ie so i can book you a time. There will be regular saturday class times with its own WOD going on.

We highly recommend you try this WOD

Workout of the day:
A – Back squat 3-4 advanced 30X1 or 6-8 beginners 40X2
Rst 3 mins

B – CTB pulls up (speed focused) -10 10 10
Rst 3mins

+

Three rounds for time of:
10 Hang squat snatch 50/30kg
15 Pull-Ups (jumping pull ups if tech is not there yet)
35 doubles

How Massage Heals Sore Muscles
*post thoughts to comments

James ‘OPT’ FitzGerald Learning Program to Ireland and UK for the first time! The modules Level 1 Assessment Module  which will be given for 2 days in April. This module is one of the modules in James very ambitious training program to improve “CrossFit” model for training, and to build on the model of the seemingly random “black-box”-driven training method. OPT tries to link together several factors for successful performance, and recognize more factors to this than just exercise – such as how lifestyle factors contribute to increased performance. To reach a person’s highest potential, so you simply can not ignore sleep, diet, hormonal balance, stress and everything else that affects an exercise program.

James is very highly regarded in the CrossFit world, where he has always been a pioneer and always gone his own way, determined to experiment and find the answers in how to get and be a better and healthier athlete. James himself won the CrossFit Games 2007, and since then his program placed a lot of athletes in the top of both the CrossFit Games and in prominent positions in specific sports. Do not miss the chance (which may never come back) to take advantage of James  knowledge to make you a better coach or athlete!

OPT CCP EP Level 1 Assessment Module – 14-15 April 2012

Book your place here - to book place

We have a limited number of places , so book your place today through the links giving! , when prices for the separate rates will be raised slightly, so first come first served! The Assessment module is a requirement for program Design module.

For more information on each course go to http://optexperience.com/ccp .

“My goal is to create a package of coaching fundamentals for Individuals who want to learn, instruct and Become a master in the ever evolving world of fitness.

I have been Associated with Leading members of the fitness industry for years now and know what is a good path for Success Within this profession. I want to improvement and distinguish between who is a coach and who instructs fitness classes. The OPT CCP is for Individuals looking to build upon Their current knowledge and take Their coaching to new levels. I use the word coach as I believe in and understandings the passion behind what this word Means – a person who embodies and Teaches from a sound knowledge base the aspects of physical wellness.

My belief Is that there needs to be aspects of nutrition, lifestyle consulting, physical assessment, exercise program design and business savvy as major tools That this coach Should have. I also believe That coaches are more than educators but role models, life advisories and Leading community members That Have father Reaching impacts for us all.The OPT CCP is Designed to help Individuals realize Their own potential. This speed been a passion of mine for sometime now to share and evolve with These coaches to create change in the fitness profession, that time has come.”

James FitzGerald

Owner, Director of

Optimum Performance Training Inc.

Workout of day:

“Christine”
3 rounds for time:
Row 500m
12 Deadlift – body weight
21 Box jumps – 24′/20′

Beginners use ½ body weight and less height on the box jump.partner  up on this .1 goes and the other judges.You will need 20 mins for each group.

Worth all the Sweat?
*post thoughts to comments

Our welsh brothers .....;)

We where joined on the weekend by the national welsh team at CFD fort their pre match primer session .The idea behind it is if they wake up heavy from the the hard week of training leading into game day , they come in throw some weight around to fire up and prime the body for the 80 mins ahead.They where blown away by our gym and felt like been there it gave them a feeling it was time to go to work.Its just a pity it wasn’t the boys in green.Next time lads???

This Saturday we will be holding a workout of i have been wanting CFD members to do for a long time.You will need to book in with us so we can give you a time to come in a try it .Its a true test of fitness and metal strength to hold a certain pace so you can finish with in the time limit .Here is the workout

10 rounds for time
500 m row
15 burpees

Time limit for men will be 35 mins and the ladys will be 40.The best time I know of for men is 27.40.If you are interested mail me at michael@crossfitdublin.ie so i can book you a time. There will be regular saturday class times with its own WOD going on.

Workout of the day:
A .Press a 1rm or 3rm in 15 mins
Rest 3 mins b/t sets
+
4 rounds for time
5 wall climbs
15 kb swings-heavy
25 Sit ups

Cosmetics & Chemicals
*post thoughts to comments

***Today is Bring A Friend Day at CFD*** Workout of the Day In teams of three, with only one partner working at a time, complete the following as quickly as possible: 2000 Meter Relay Row 150 Burpees 200 Kettlebell Swings 250 Anchored Sit-Ups 300 Air Squats

Melanie going overhead in yesterday's WOD

*Notices*

This saturday is bring a friend for to try Crossfit .We are doing it on the back of the referral voucher we sent you yesterday.It will take place on saturday at 11.30.This class is still open to all CFD members to come and train as you normally would.The workout will be

In teams of three, with only one partner working at a time, complete the following as quickly as possible: 2000 Meter Relay Row 150 Burpees 200 Kettlebell Swings 250 Anchored Sit-Ups 300 Air Squats

****More classes coming to CFDC very soon!!****

Workout of the day:
A Press 6-8 @20×1
Rst 90secs

A1 ghd raise 12-15 21×1
Rst 90 secs

+

3 rounds for time:
Run 400m
21 Plate OH Walking Lunges 20/10kg
12 HSPU

Just a few of the members that will be Visiting/using CFDC this week

*Notices*

CFD will be welcoming the Welsh rugby team this week.We just got word that the team will coming down to CFD this week to use our gym. Apart from been half Welsh with name like price they know like we do, that our gym is the best in country and gives them right environment they need to be in leading up to the game with Ireland on Sunday . So if you see Jamie Roberts floating by just tell him to go hard or go home boyo .

This saturday is bring a friend for to try Crossfit .We are doing it on the back of the referral voucher we sent you yesterday.It will take place on saturday at 11.30.This class is still open to all CFD members to come and train as you normally would.The workout will be

In teams of three, with only one partner working at a time, complete the following as quickly as possible: 2000 Meter Relay Row 150 Burpees 200 Kettlebell Swings 250 Anchored Sit-Ups 300 Air Squats

****More classes coming to CFDC very soon!!****

Workout of the day:
Partner WOD
10 rounds each AFAP
10 burpees
200m row
6 clean and jerk 60/40

NB:ONLY ONE PARTNER WORKING AT A TIME

Is Paleo even Paleo?  And does it even matter?
*post thoughts to comments

***Mindbody Registration goes into effect today:***

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

Thanks Dave

‘Bring a Friend Day’ is back!

This Saturday the 4th at 11.30am is your chance to introduce CrossFit to a family member or friend. Know someone that’s been itching to give CrossFit a try or think they would like it? Well, bring them in on Saturday. It will be a team workout that anyone and everyone will be able to do.

If you intend on coming to the 11.30 as per normal please feel free to do so, you will be doing the same workout.

Workout of the day:

AMRAP 7 mins
10 Trusters
5 Burpees

Rest 5 mins

AMRAP 7 mins
2 HSPU
10 KB Swings 24/16kg
25 Doubles

Rest 5 mins

AMRAP 7 mins
8 Deadlift 60/40
8 TTB/Sit ups
8 Hand release push ups