Liam going off the blocks

Workout of the day:
A. Dead Lift – work up to a tough double in a few sets – NOT a 2RM

+

for time:
21 Dead Lift – 85/60kg
9 HSPU
18 Dead Lift –
9 HSPU
15 Dead Lift –
9 HSPU
12 Dead Lift -
9 HSPU
9 Dead Lift -

Take BCAAs for Faster Recovery and Better Performance
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Skill/Tech

Pose Running drills

Workout of the day:
3 Rounds:
Run 800m
rest 2 minutes

Run 400m
rest 1 minute

Run 200m
Rest 3 minutes

Level 2- 2 Rounds

Level 1- 2 Rounds 400,200,100m

Thoughts on Plyometric Training – Part 2
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Donal & Willie going over the finish line in the kildare marathon last weekend

Workout of the Day:
A. Split Jerk – build to a fast single off the blocks – not a 1RM

+

5 rds for time:
3 x [1 Power Clean + 4 Push Press/Jerk]
20 COVP Chin Ups

Rest 4/5 minutes b/t rounds

(note – 1 PC, 4PP, 1PC, 4 PP, 1PC, 4 PP = 1 round, then 20 chin ups x 5 – add weight per round to BB and post)

Level 1 10 pull ups

level 2 10 ring rows

Thoughts on Plyometric Training
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When I bring up tempo most people look at me like with a WTF face. You can achieve great results without focusing on tempo but if you want to bust out of plateaus, have been training for many years, or want to enhance your gains and body composition then different tempos should be used.

• 31X1 this is an example of what a tempo may look like when training.
• The first number (3) represents the lowering or eccentric part of the movement. Think bringing the bar down to your chest while benching.
• The second number (1) represents the amount of time you pause in the stretched position. Think about when you are squatting when performing the back squat.
• The third number (X) represents the actual lift of the weight. So in the bench press this would be how fast the bar moves from your chest to straight above you. In this case the X means a conscious thought to move as fast as possible.
• The fourth number (1) is the amount of time you pause at the top of the movement or contracted position. In the bench press this would be when you are holding the weight above you.
• To simplify things I recommend using a tempo of 31X1 for most exercises. Tempo can be a little confusing for many.

Workout of the Day:

Skill
Double unders

WOD
Ten rounds for time of:
25 Double Unders
10 Burpees
25 Double Unders
15 Kettlebell Swings (24/16 kg)

Training Around Back Pain
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A good book on health and longevity and "balance".

Strength
4 Sets of:
A1 Back Squat 3-4 OR 6-8
Rest 1.30
A2 Pull up 4-5
Rest 1.30

WOD
15-12-9-12-15
Thrusters (40,30kg)
Toes to bar

Level 2 (35,25kg)
Level 1 (30,15kg)

Striving to be than yesterday !

Workout of the day:

Team WOD

In teams of 2 complete the following work.

80 push press 40/25 – no rack
200 sit ups – anchored
150 lunge
1600m row
100 burpees

Only one person working at any time , complete all reps before moving to next exercise.

Raw Milk Reality
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A- Three sets of:
Overhead squat 5-7

Rest 3 mins

B- Four sets of:
30 double unders
20 Wall Ball Shots (10/6kg)
300 Meter Run

Rest 3.30 minutes

Do Antioxidants Work?
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Chad taking a new group Fundamentals (101)

A question we get a lot of at the gym is, “Should I buy a pair of weightlifting shoes?” Let us help you answer this question.

Proper footwear in the gym is important, especially if you are lifting free weights. When we lift weights we want two things to happen:

(1) all the force our body produces under the bar should contribute to moving the weight and
(2) the weight needs to be controlled in a safe manner.

What is special about a weightlifting shoe? A weight lifting shoe has a wooden or composite heel that does not squish or compress under heavy loads. When lifting heavy weights the feet press into the floor and the floor presses back into the feet. It’s Newton’s third law of motion: equal, opposite and collinear forces between two bodies reacting. That means there is less force bleed through a soft squishy sole like on a running shoe. That means you can lift heavier.

If we lift in a running shoe, it’s akin to trying to lift while standing on a giant marshmallow. The soles of the running shoes, the marshmallow, will absorb and dissipate a large amount of the force generated against the floor that should be directed towards moving the weight. A gel or air cell shoe is a great thing for reducing the impact shock that causes the repetitive use injuries associated with running. But when Oly lifting, shoes should provide for the efficient transmission of power between the bar and the ground. You can’t lift as much weight in the wrong shoes.

Another issue is control of the weight – and your body – while standing on an unstable surface. Weightlifting shoes have a raised heel. The raised heel allows for a greater degree of flexion at the ankle joint thus allowing the lifter to get lower into a squat without the heels coming off the floor. This is valuable for lifters that are inflexible and have problems with their depth. The raised heel also allows for a lifter to be more vertical at the bottom position of their squat

The real question is not whether you would benefit from lifting in a pair of weightlifting shoes, but whether it is worth the investment in your training. Justifying a purchase of weightlifting shoes requires answering a few more questions: Do you lift heavy? Do you lift regularly? Do you have any flexibility limitations in your squat? If you are training regularly and making it a priority, then you should probably invest in a pair of weightlifting shoes.

Effective training yields superior results. Safe training yields fewer training injuries. The logic is inescapable. The right shoe is important for performance and safety.

An average priced weight lifting shoe will start at €100, but at the moment ‘Do Win’ who are offering CrossFit Dublin members Olympic lifting shoes for €75 incl p&p.

Please check out the 4 styles and colours available on the website. Ladies remember to size up.

http://www.213kg.com/brand/dowin/weights_shoes/SY123.html

If you want to avail of this offer please place your order by no later than Monday the 14th of May morning by emailing Criona at crionao@gmail.com

Next available 101′s in City Centre
5th of June @ 6.30pm 5 of 8 spaces left

Next Intro Session in City Centre
15th of May @6.30pm, email dave@crossfitdublin.ie

Games regional wod 2

Workout of the day:
Strength
Hang Power Clean
2-2-2-2-2

WOD
One round of:

1000m row
25 Pistols (alternating/total)
15 Hang Cleans 100/60kg

Level 2 70/50kg

Level 1 45/25kg

The Dark Side of Sunscreens
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WOD
5 Rounds
15 Burpees
15 Kettlebell Swings (24/16)

http://www.youtube.com/watch?v=BymZgyue9aI&feature=player_embedded

Below is a great piece written by a member of crossfit soutie in Boston on his first experience of “Fran”.I thought you first timers should have a read….

My bar is set up in the middle of Southie Orange facing the shiny pull up structure and the brilliantly colored signature logo. Adrenaline is coursing through my veins as I nervously pace back and forth with the “pregame jitters”. One of my favorite songs is blasting throughout the box pushing my RPMs further into the red zone. As I look around It feels as if everybody else is patiently waiting for the workout to begin. I know these workouts are challenging but whats the big deal? What were the reps again? 21-15-9? Of thrusters and pull ups? Whats it called again? Three…Two…One… Goooo!!! My heart is pounding as I grip the bar, set myself up and start moving the weight with full out effort. After the first dozen, I drop the bar and am completely drained. I can hear weights clanking loudly against the floor and can see only the backs of those athletes walking calmly to the next movement. A few reps at a time is all I can do. I finish the set and walk over to the pull up bars as my legs and shoulders are burning. My breathing is out of control and my forearms are throbbing. I somehow manage to finish the pull ups and slowly make my way back to the barbell. The rest of the workout is a blur. I keep seeing the green and orange Crossfit Southie logo as I’m constantly standing to catch my breath in between reps and trips to the alley out back. Toward the end I can’t hear any music, only the words of encouragement from the other athletes as I finish my final repetition. Although it took me about 26 minutes I was so glad to be done yet so proud of the fact I finished the workout FRAN.

“FRAN” will be tested in HEATS; Everyone will have a Scorekeeper / Judge

Workout of the day:

“FRAN”

21-15-9

Thruster(42.5,30)
Pull Ups