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Crossfit

9th August 2012

Crossfit

Workout of the day:

Strength

power snatch

3 unbroken reps on the min for 10mins @75% 1 rm

WOD

5 Rounds
5 Deadlifts (125,85kg)
15 Toes to Bar
50 Double Unders

L3 (100, 70)
L2 (85kg , 50)
L1 60/35

Stop Icing?
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WOD

Meet Laura one of our newest apprentices

From as far back as I can remember I was involved in Athletics competing at County, Inter County and National level. I won the all Irelands indoors at the age of 14 and I held the Dublin Cross Country title for a number of consecutive years in my teens. I then went on to continuously ...

Workouts for the week

Monday Strength Five sets of: Back Squat x 3-5 reps @ 30X1 Rest 90 seconds Ring rows x 10-12 reps each @ 2110 – get as horizontal as possible Rest 90 seconds WOD Three rounds for time of: Wall Ball Shots x 30 reps (10/6kg) Toes to Bar x 20 reps Dumbbell snatch x 10 ...

A few useful tips from Fiona

Hey Cfd’ers…. Are you hitting a low in your training or diet? Here are some common mistakes you might be making and some tips to get you back on track, if you feel you are sliding… Sporadic training Are you only training once a week and then leaving a few days in between your next ...

Workouts for the week

Monday Strength In 18-20 minutes, work up to a 1-RM Power Clean Suggested loading pattern: 50% of 1-RM x 3 reps 65 % of 1-RM x 2 reps 75% of 1-RM x 2 reps 85% of 1-RM x 1 rep 90% of 1-RM x 1 rep 95% of 1-RM x 1 rep More than 100% ...

Workouts for the week

Tuesday Strength Four sets of: Front Squat x 4-6 reps @ 30X1 Rest 20 seconds Tall Box Jumps x 1.1.1.1.1 (rest 3-5 seconds between each jump – step down after each jump) Rest 2 minutes WOD Five sets for max calories/reps of: 30 seconds of Rowing (for max calories) 30 seconds of Rest 60 seconds ...