Spicy chicken and almond dish

Workout of the Day

A.Six sets of:
Hang Power snatch+ power snatch
Rest 2 minutes

(athlete will execute one snatch from the hang position, and then one from the floor)

B.Three rounds for time of:
10 TTB
10 ring/dips/push ups
75 double unders

The Human-Animal Connection
*post thoughts to comments

Tina 3 days before the birth of her baby boy

Super Mum - 3 weeks after the birth

Workout of the day:

In teams of 4 complete:

Part 1:
Playing With Thrusters (10 Minute Time Limit)
Each team starts with 1 Empty Bar. Each member takes a turn completing one rep of a Thruster.
Then add 10 5kg to bar. Repeat the cycle of reps (1 each person).
Continue adding 5kg per round. If someone drops out / Fails, then keep going until final person fails.
Score is highest load lifted.

Part 2:
Playing With Pull Ups (10 Minute Time Limit)
Each team takes turn performing unbroken pull ups in ladder sequence.
First round, everyone does 1 Rep, second round everyone does 2 reps, etc. Continue in rotation until people drop out. Continue until last person fails at unbroken set. Score is highest set of unbroken pull ups.

Part 3:
Team Fran with Running (20 Minute Time Limit)
AMRAP “FRAN” + AMRAP 400M RUNS in 20 MIN.
21-15-9 – Thrusters & Pull Ups / + 400 M Runs Working 1 person at a time, complete as many entire sets of “FRAN” (in order) as possible in 20 Minutes.
The catch is, there must always be ONE PERSON running a 400 M during this workout.
Final score is TOTAL 400 M RUNS + TOTAL SETS OF “FRAN” completed. Rx is 42.5/30kg.

Weight Loss: Eat and exercise like a Hollywood bride
*post thoughts to comments

Some of the Cardiff Blues staff who dropped my for prematch session on Saturday morning

Workout of the Day

A. Four sets of:
Deadlift x 4-6 reps @ 3111
(open palms at bottom)
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 3 minutes

B. Three sets for max reps of:
45 seconds of Kettlebell Swings 32/24kg
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press 40/30kg
15 seconds Rest

Best Your Stress Month
*post thoughts to comments

Spicy chicken and almond dish.

Paleo Meals are Here.

Todays Times:

City Center – 12.30 only
Blackrock – 12.30/5.30/6.30

Saturday:
City Center: Closed
Blackrock: open gym – no coaching – work weaknesses!!! 10.00 to 12.30

nb: arrive no later than 12.00
nb: City centre members welcome to train at CFD Blackrock this Friday & Saturday if suits.

Workout of the day:

Amrap in 7 mins
2 Hspu- 4pike- 5press
6 ttb
8 swings 24/16

rst 5 mins

Amrap in 7 mins
5 deadlift 90/50
10Burpee  box jumps – step down

rest 5min

Amrap in 7mins
5 Push press/jerk 50/30
5 ring dips or  10 push ups
100 m run

THE CROSSFIT GAMES UPDATE

Row tag team

Notice: Please refer to MINDBODY to see this weekends opening times

Saturday Blackrock will be open from 10.00 to 12.30 – Open gym – No coaching,work weaknesses!!!

Workout of the Day:

TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress.
PART ONE
Fives sets with spoters of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
For the back squat, use a high-bar position 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;

Rest between 8-10 minutes between your last back squat and Part Two, but leave the weights on the bar when you finish, you’ll come back to this.

PART TWO
One Set for Max Reps:
85% Back Squat x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.
Once you take the bar out you cant rack it.Must rest at the top of the squat.

The Road to Success, Paved with Bad Advice

*post thoughts to comments

Workout of the day:
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 12 minutes of:
100m row
25 doubles- 10 attempts
Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 12 minutes of:
15 Wall Ball Shots -10kg/6kg
20 Kettlebell Swings – 24/16 kg

Stand Up: Your Life Could Depend On It
*post thoughts to comments

Coach G money holding a great position on the bottom of the squat.

“Notices“
Hours for the Easter weekend .
Good Friday – As normal
Open gym Saturday morning10-12.30-No coaching
Easter Monday -closed

Workout of the day:
Take 20 minutes only  to work on technique and build to a heavy, but not 1-RM, Clean + Jerk;
and then,
“Sage”
Two rounds for time of:
20 Thrusters (60/40.)
20 Pull-Ups
20 Burpees

NB: 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.

TEST WEEK
This week we will be test some 1rms and work capacity.Today is the Press , tomorrow is our quarterly test 1 rm C+J along with “Sage”.We did this early Jan 12 so please check your record so you know the time you have to beat. Wednesday we test the  squat.Get your self prepped and ready to break records.

Workout of the day:
Five or Six sets of:
Shoulder Press @ 20X1
Rest 3 minutes between sets
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 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
+
Then complete:
“Lucky Sevens”
AMRAP in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

Dirt: A Paleo Superfood?
*post thoughts to comments

8.30 not on due to Djouce Run!!

10.00 Strength class on

11.30 WOD on

****Notices****
8.30am this Saturday is in Djouce woods 5 or 10k run
10.00 and 11.30 are back to normal

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

A1.Supinated Grip Pull-Ups x 4-6 reps OR pull progression
Rest 2 minutes

+

AMRAP in 6 minutes of:
12 Wall Balls 24/16kg
9 Box jumps 24″/20″
6 TTB

With 57 days left until the European CrossFit Games in Copenhagen we are getting the ball rolling on the expedition.  The CrossFit Dublin Team will consist of 3 tough guys and 3 awesome girls (names to be revealed) and in addition to these 6 warriors, we would love to see as many CrossFit Dublin supporters as possible join us on the trip too.  If you are interested in coming along, being the support crew, cheerleaders and lapping up the Danish hospitality and sights, then please email michael@crossfitdublin.ie and let us know.
We will be flying from Dublin to Copenhagen direct with SAS on Thursday 24th May at 11.05am and returning on Monday 28th at 10.20am. Depending on the numbers interested in coming along, we will book a hotel near Ballerup and who will cater for the Irish needs.
Sarah from Butchers Lab in Copenhagen has kindly come up with some info and guidelines for everyone visiting, so take a look and get back to us by Friday morning as we’ll be booking flights then!
http://fitasfuck.wordpress.com/regionals-2012/

Workouts of the day:
Blackrock:
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Deadlift 60/40kg
10 Push ups
75 Doubles

City Centre:
Power snatch cluster
2.2.2 – speed through the middle
rest 3 mins

+

Test:
“Grace”
30 Clean & Jerks 60/40kg

Something some of you might be interested in:
Double D4 Fun Run – 5km – 05.04.2012 – in Aid of Cancer support services in conjunction with The Irish Cancer Society.
All are welcome, including friends and family! To enter, please follow this link – entry is €20 and you will get a goodie bag on the day!:  http://www.runireland.com/events/double-d4-fun-run

Would you eat a pizza that was saltier than seawater?
*post thoughts to comments

Donal & Poncho taking on the Wall climbs

Workout of the day:

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

10 Deadlift 60/40kg

10 Push ups

75 Doubles

10 Stubborn Exercise Myths that Won’t Die
*post thoughts to comments

Workout of the day:
H.s.p.u  - AMRAP in 10 mins
or
H.s.p.u practice for 10 mins
+
4 rounds
In 3 mins complete
300m run
15 kb swings 24/16
AMAP burpees with time remaining

Rest 5 mins

Nutrition and Depression
*post thoughts to comments

Workout of the day.
4 sets
A1 Front Squat 3-4 or 6-8 @30×1
Rest 2 mins
A2 ring dips 5-7
Rest 2 mins
+
“test”
Row 2000m

10 Stubborn Exercise Myths that Won’t Die
*post thoughts to comments

NB: Only 8.30 class on this morning, WOD below.

We hope to see  you all to cheer on our athletes as they finish off the CrossFit Games Open 12.5, its been a great  5 weeks with a great atmosphere so it would be good to get a good crowd down for the last one and its also are chance to qualify as a team .It all kicks at 10-12 with the games and at 1 we great food from Moggies new Paleo on the go meals.Event takes place from 10-12 and a kick ass BBQ at 1.See you there support.

Workout of the day:
Team wod
Partners alternate whole rounds for time and complete four rounds each of:
10 Push Ups
10 Squat clean cluster 35/20kg
Row 250 Meters

Arthrokinetic Reflex
*post thoughts to comments

Physical Preparation
Kelly Starrett’s Open 12.5 Warm-Up

Carl Paoli’s Breakdowns from 2011 – 11.6

I hope everyone has fun with this final Open event of the 2012 season.  I also hope to see at least 100 people at CFD on Saturday –  to cheer on our athletes as they finish off the CrossFit Games Open.It all kicks at 10-12 with the games and at 1 we great food from Moggies new Paleo on the go meals.Event takes place from 10-12 and a kick ass BBQ at 1.See you there support.

CFD is having a baby boom at the moment.Here is a message from Carly who is expecting soon

Congratulations Tina! I have only 10 weeks left until my due date and I am still happily crossfitting. Even with the scaled down alternatives I am getting a great workout and have managed to more or less maintain my shape…except for the every growing bump out front! The midwife has commented on how fit and healthy I am and is perfectly happy for me to continue working out as long as I am comfortable to do so. I definitely believe one of the reasons I am feeling so good is that I have continued with crossfit…and I hope I can make it to the end like Tina did!

This is amazing and very powerful when i read it .Greta to have member like this in our box.

Workout of the day :

7 Min AMRAP.
2 Wall climbs
6 TTB
8 kb swings 32/24

REST 5 mins

7 min AMRAP
15 box jumps – step down
10 deadlift 60/40
35 doubles

rest 5 mins

7 min AMRAP
10 Push press 30/20
10 Burpees
run 200 m

Rediscover the Jerk
*post thoughts to comments

****Notices****

Hey all, We want to invite all members to come and join us to celebrate the close of the Crossfit games Open 2012. We will be doing the last workout 12.5 on Saturday and we want all competitors and members to come and support. We are currently ranked 28th and we need to finish n the top 30th to qualify for the regionals. We will be a have food after the workout, John Montgomery will be providing the food for us.We will give you the rest of the details in the coming days. Please try your best to get down and support.

Where: CFD Blackrock

When: Saturday the 24th @ 1.00pm

Workout of the day:

Take 15-20 minutes to find new 1rm in the Clean & Jerk

ARAMP in 8 minutes of:
4 Ground to Overhead 80/50kg
8 Pull-Ups

Rediscover the Jerk
*post thoughts to comments

Congratulations to Tina Moran one of are CFD members who had a baby boy this weekend, Tina was training right up until the birth.

Tina

Benefits of Exercise when pregnant in a nutshell.

• Reduce excess weight gain

Although you will gain weight, its a natural thing. exercise can help reduce excessive gain.

• Happy Mum = Happy Baby

Not just to reduce weight gain but to give Mum’s good self-image while their bodies change. Give boosted confidence and mental wellbeing. This is of course felt by the baby.

• Quicker recovery after birth

I am not suggesting you ping back like some unhealthy celebrities, but it is well documented that fitter Mum’s recover faster.

• Easier pregnancy

With so many stresses to the body it seems obvious that fitter Mum’s can cope better with the changes in weight and balance.

• Easier birth

Birth is like a marathon. It can take days. Fitter Mum’s are better able to cope with the endurance race of birth.

• Better sleeping patterns

Although Mum is going to be tired already from all the activity going on, sleep can sometimes be disturbed. Exercise like pre-pregnancy can aid sleeping patterns and give for a more deep sleep.

****Notices****

Hey all, We want to invite all members to come and join us to celebrate the close of the Crossfit games Open 2012. We will be doing the last workout 12.5 on Saturday and we want all competitors and members to come and support. We are currently ranked 28th and we need to finish n the top 30th to qualify for the regionals. We will be a have food and drinks after the workout, John Montgomery will be providing the food for us.We will give you the rest of the details in the coming days. Please try your best to get down and support.

Workout of the day:
Skill work for 15 mins-pick something and work on it
+
For Max Reps (or Calories):
2 Minutes Row for Calories
Rest 2 minutes
2 Minutes Max Reps Kettlebell Swings (24/16 kg)
Rest 2 minutes
2 Minutes Max Reps Burpees
Rest 2 minutes
2 Minutes Max Reps Sit-ups
Rest 2 minutes
2 Minutes Row for Calories

CrossFit Training During Pregnancy and Motherhood: A New Scientific Frontier
*post thoughts to comments

Hey all, We want to invite all members to come and join us to celebrate the close of the Crossfit games Open 2012. We will be doing the last workout 12.5 on Saturday and we want all competitors and members to come and support. We are currently ranked 28th and we need to finish n the top 30th to qualify for the regionals. We will be a have food and drinks after the workout, John Montgomery will be providing the food for us.We will give you the rest of the details in the coming days. Please try your best to get down and support.

Workout of the day :
4 Sets
A1 Back squat 6-8 reps @30×1
rest 2 mins
A2 Ring push 12-15 @20×1
rest 2 mins
+
12 overhead squat 60/40
100 Doubles
9 overhead squat
75 doubles
6 overhead squat
50 doubles
3 overhead squat
25 doubles

**Notices**
Opening times this weekend

Saturday 17th St Patricks day – Closed
Monday 19th Public Holiday – Closed
Back to normal Tuesday

**Notices**
Opening times this weekend

Saturday 17th St Patricks day – Closed
Monday 19th Public Holiday – Closed

Games WOD 12.4

If you are competing in the CF games open we will be doing workout 12.4 from 6.30pm to 8.30pm in blackrock on Friday evening, If you can’t make it out you will be able to do it from 5.30pm to 6.30pm in the city centre.

BEST OF LUCK TO ALL COMPETING!!!!

Workout of the day:

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls 10kg@10ft – 6kg@9ft
90 Double-unders
30 Muscle-ups

Scaled:

150 Wall balls 10kg@10ft – 6kg@9ft
90 Double-unders
30 CTB pull ups
30 Ring dips

Health and fitness is built nutrition...

We have always maintained that in order to see the best gains in your performance in and out of the gym, your nutrition should be the focal point. You do not get better from working out, you get better by recovering from a workout. Proper nutrition helps you recover faster, which in turn makes you perform better.  Like it or not nutrition is the foundation to a healthier life .

We do not preach any one diet, although diets can help people stick to a program better and we suggest certain ones to people from time to time; Paleo, Primal, Zone, etc.  However, it is easy to get stuck on one diet looking at scales and points and calories and other numbers that ultimately mean nothing in your overall health and wellness.

The easiest thing to prescribe is to eat natural foods such as lean meat, vegetables, nuts, seeds, some fruit, little starch and no sugar. That’s the easiest way we can say it and the fastest way to recovery, muscle gains and fat loss.

We just rapped up our Look good feel good challenge last week and the result show average of 5% drop in body fat with and 15% increase in work capacity .This all happened in 30 days so imagine what could take place in 60 days .

The winner of the challenge was Conour Sweetman with the most improved score in BF% and work capacity.

Body fat % went from 28% to 23%. And the work capacity went like this:

The scores above tell the story in relation to what we hoped to achieve by the challenge. It was also a platform for the challenge takers to educate them selves by asking questions around the food choices and the long term effects food has on our bodies. Knowledge is power as you all know so you should have it around what food you are choosing to take in.

We are always trying at CFD to come up with easy ways for you to improve your eating habits. So we have decide to start a monthly shopping list for you. If we buy in bulk we can get better prices for us all as a group. Below is a shopping list of foods , supplements and drinks. At the end of each month you will place an order with us and we will build the box for your monthly supply. Also you read about John Mogoverns new venture into Paleo meals made to order. This will be done separately from CFD you will just contacting John your self and he will drop your weeks supply into the gym and away you go. The list will grow as we go but for now here what’s available.

Shopping list

Drinks

Coconut water 1ltr – case of 12  - €50  http://vitacoco.com/

Coconut milk 1ltr – case of 12 –        -   http://www.karadairyfree.com/

Supps

Recovery – Progenex €52 -http://int.progenexeurope.com/

Protein –  Progenex €60

Fish oils – Pure pharma €25 -  http://www.purepharma.com/

Vit d – Pure Pharma €17.50

Paleo snack meal

Naked ape – packs of 3.75 -   http://www.thenakedape.co.uk/

Cave man jerky 250g – €6

Nuts kilo – Fruit fellas €13-€15

This a GOOD idea guys so get behind it , we are all benefiting from this, both financially and physically and the proof will be in your improved performance at the  daily WODS.

Workout of the Day:

A.
4 Sets
Power snatch cluster
2.2.2
Rest 2-3 mins
+
For time
21-15-9
Power clean 50/30
Box Jumps

**Notices**
Opening times this weekend

Saturday 17th St Patricks day – Closed
Monday 19th Public Holiday – Closed

Games WOD 12.4

If you are competing in the CF games open we will be doing workout 12.4 from 6.30pm to 8.30pm in blackrock on Friday evening, If you can’t make it out you will be able to do it from 5.30pm to 6.30pm in the city centre.

Workout of the day:
Four sets of:
Push Press x 8-10 reps
Rest 30 seconds
Alternating Dumbbell Lunge x 10 reps each leg @ 1010
Rest 30 seconds
Hollow rock x 15-20 reps
Rest 30 seconds

+

Three sets ALL OUT of:
12 HR push ups
35 double unders-15 kb swings if you have not mastered doubles
Row 300 Meters

Rest 3 minutes b/t sets

Red meat will kill you? Stick a fork in me, I’m done!
*post thoughts to comments

Globo gym or CrossFit?

I visited a Crossfit affiliate for the first time ever this weekend. Allow me to compare and contrast a first-time Crossfit visit vs. a first-time Globo gym visit. Globo first:

• Enter gym. Notice front desk employee sitting in front of a computer. Wait about 15-20 seconds for them to stop playing solitaire or Facebook.

• “Hi, I’m Brian. This is my first time here.” “Oh, let me get a “trainer” to show you around.”

• Walk through the gym. Trainer shows you the “cardio areas”, which consist of rows upon rows of treadmills, ellipticals, and stationary bikes.

• Next, you are shown the “machines areas”. Various contraptions with diagrams that highlight whatever muscle group the thing is supposed to isolate. If you’re lucky, they’ll have Hammer Strength stuff!! You may get a line like “This machine is designed to work you exactly like free weights.” You think to yourself, “Hmmm, well why not just do free weights, then?” You also note that at least 2 of the four walls in every area are made up entirely of mirrors. And people are standing and looking at themselves in them.

• The tour continues: “Here we have the free weight area. You can use this if you want to get hyoooge.” This typically equates to the square footage of a walk-in closet. Work boots, little tank-tops, and multiple shakers full of supplements abound.

• Now, the all-important retreat into a tiny office where you get the used-car sale. Something like, “Well, typically our memberships are $59/mo, plus a $269 sign-up fee. We’ll waive the fee and set you up on a tiered payment plan where every year the fee will drop 11.59043% until you reach year 4, at which point…” blah blah blah. You counter with, “Well my friend pays $20/mo with no sign-up fee.” They respond, “I’ll have to get my manager.” The dance continues. You threaten to walk out. At this point, you may or may not get the “super secret pricing deal”. You realize you’ve lost a little bit of your soul. They throw in free tanning.

• You are now a member. You work out for 2 years. You see the same people every day. You never talk to them. After 2 years you notice that they all look exactly the same as the first day you ever saw them, despite the fact that they spend at least an hour a day on the elliptical while reading a magazine or talking on their cell phones.

OK, the Crossfit gym first-time experience:

• The first thing you notice is that there really isn’t a front door – it’s a garage door. Or two. Did this place used to be an auto shop?

• The next thing you notice are people on the floor gasping for air. You can see this clearly as the whole place is one open room and the garage doors are open.

• You walk in. At first, you’re not quite sure who works there and who works out there – they all look about the same. Eventually, a trainer or owner finds you and greets you enthusiastically.

• You’re invited to take part in a workout. As you wait for the current group to finish up, you take notice of your surroundings.

• No air conditioning. No mirrors. Not a single treadmill. Rowers – uh oh.

• Ropes and gymnastics rings hanging from the ceiling. Kettlebells. Weight racks. Weird rubber weights. Lots and lots and lots of places to do pull-ups. Instead of mirrors, the walls are covered with dry-erase boards. And peoples names are listed under various workouts that have girls’ names as the titles. Obviously people compete over everything here. As people finish the workout and peel themselves off the floor, you notice that they all seem to be friends.

• OK, time for the workout. A trainer takes you and whoever else is there for a first-time visit and you do some stretches, and then they actually teach you how to do whatever you’re going to be doing that day. Real instruction (with PVC pipe), and the guy (or girl) actually sounds like they know what they’re talking about.

• Workout time. 3-2-1-go. 1 minute into the workout you realize that you actually might die before it’s done. You regret eating whatever it was you ate for breakfast, because you’re pretty sure everybody is going to see it coming out of your mouth. 7 minutes later you’re finished, and soaked with sweat on a pile on the floor. You think to yourself that you did more work in 7 minutes than most people at your old globo did in a month.

• After the workout, you’re told you can hang around and ask questions or go home and ice yourself down. No pitch.

Now, which one sounds better? I’m pretty sure I have not exaggerated anything here – these are my actual experiences.

One happy crossfiter!

Workout of the day:
4 Sets of
Deadlift 6-8 @21×1
Rest 90sec

Ring rows 10-12 @ 2111
Rest 90 sec

+

“HELEN”
Three rounds for time:
Run 400 m
KB Swing 24/16kg
12 Pull-ups

Compare to 29th of Sept 11

10,000 Hours vs Genetics
*post thoughts to comments

Workout of the day:

Technique & Development:
German Volume Front squat:week 4 of 4
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.
+
for time
100 burpees
At the top of the minute complete 5 hang squat snatch 35/20

To Eat or Not To Eat
*post thoughts to comments

A few tips and tricks to help you get through this weeks workout 12.3

Mental Preperation
exzube confidence in every rep.

Physical Preparation

• Kelly Starrett delivers another phenomenal video with lots of great ideas for preparing for 12.3 – the big takeaway, address the lower legs! Take the time to not only watch the video, but also to do everything he suggests.
• Carl Paoli has addressed box jumps and toes to bar several times. His breakdown of Open Workout 12.3gives some great new perspective, and also links to a few great pieces that have been “must-read” materials for Invictus coaches and athletes. It is well worth your time to check these out.

Good luck to all of you participating in the Open

Workout of the day :

Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 50/ F30kg)
9 Toes-to-bar

Workout of the Day
A.
Six sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
B.
Five rounds for time of:
10 Hand-Release Push-Ups
20 Kettlebell Swings (24/16 kg)
30 Double-Unders

Controlling Your Competition Nerves
*post thoughts to comments

German Volume Front squat:week 2 of 4
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 7 x 7 , with 2 Min. Rest between sets.
Lift @ 70-75% of 1RM.

+
Ladder 10.9.8.7.6.5.4.3.2.1
Wall balls 10/6
Bow Jumps 24/20

Workout of the day:
A – 3 sets of:
Split Squats x 6-8 reps @ 30X1
Rest 90 seconds

HSPU AMRAP in 60 sec
Rest 90 seconds

B – 4 rounds for time of:
8 Ground to Overhead 60/40kg
400 Meter Run

Vitamin D and Muscle
*post thoughts to comments

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!

John

Contact details - johnmacgovern@gmail.com

PS -Your fitness and well being is built on nutrition.This is a must try , especially the spicy chicken and almond .Very tasty.

Workout of the day:

A.
3 rounds- high aerobic effort
25 kb swings 24/16
15 burpees
300m row

rest 5mins

The Adrenal Fatigue Cure
*post thoughts to comments