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
*post thoughts to comments

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
*post thoughts to comments

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
*post thoughts to comments

TEMPO

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
*post thoughts to comments

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
*post thoughts to comments

Workout of the day:

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?
*post thoughts to comments

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
*post thoughts to comments

Workout of the day:
Strength
Four sets of:
A1Press 3-4
rest 60sec
A2 90 sec Side bridge alternating left/right
rest 60sec

WOD
5 Rounds
15 Burpees
15 Kettlebell Swings (24/16)

MWOD – Per KSTAR

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

Workout of the day:
Conditioning – Test
“Barbara”

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Squats

Rest precisely three minutes between each round.

Time each round , try and hold the split

Two weeks on from our OPT cert and myself and the rest of the coaches have been reflecting on where we are currently in terms of performance in an number of areas.

It is our goal to provide the best possible service to all our members and to take our facilities and services to the highest levels attainable. With that in mind, we are doing what all effective organisations do – we are humbly asking for your feedback!

All members should have received an email Wednesday afternoon with a survey link attached. If you are a member, and didn’t receive the link, please let us know and we will send it onto you.

We would like to take this opportunity to thank you in advance, we really appreciate your feedback, and it will help us to continually strive to raise the bar.

Also in following up on the OPT certification program, all 5 coaches who attended will begin assessments on volunteers from the gym next week. This will encompass some physical tests (movement and functional analysis) and also performance analysis tests aimed at identifying your power output in differing energy system states. e.g. anaerobic versus aerobic systems. Some of these tests will be gathered over a number of weeks, and are designed to help you best understand your strengths and weaknesses. If this is something your interested in, then please let the coaches know.

As a Chartered Physiotherapist who has a statistical background, (I worked and studied for 4 years as a Trainee actuary in a past life!), I was very impressed by OPT’s analysis of data. He has been collecting stats from top athletes for years and as such has developed extensive “performance databases”.

I hope to bring my experience as a physio and a statistician into play on this end, and will add more on this in due course. For now, just expect some more “testing” WOD’s coming your way in the wake of the OPT visit, as we continue to strive to improve your performance at all levels.

Regards,
Albert.

Workout of the day:
Strength:
4 sets
A.Press 3-4
rest 3 mins

Conditioning:
5 Rounds for time
2 Muscle ups
4 H.S.P.U
8 KB Swings 32/24
12 Box Jumps

There is some new weight around CFD.Feel free to pick it up and take it for a walk if you like.

REPS AND REP RANGES

Why do we do different rep ranges .A question I hear all the time. It really depends on your goals. Are you looking to be able to move a house and just be strong as possible? Do you prefer a balance between strength gains and muscle-building? Are you looking to add as much muscle as possible with not as much emphasis on strength? Or are you looking to improve muscular endurance with limited strength and muscular gains? There really is no wrong answer here. Just personal preference.

It should be noted that the number of repetitions is the variable in the fitness equation that is adapted to most quickly. So, a rule of thumb is to vary this often. In order to ensure you are making continual progress towards transforming from Superwomen or the incredible hulk, frequent variation will be needed. Most will adapt to any given rep range after 5-7 workouts. Keep a journal handy to track your progress and pay special attention for when it’s time to switch it up.

• 1-5 reps is typical used for maximal strength gains. If you are looking to pick up Oak trees and throw them at someone I would highly suggest taking this approach. 1-5 reps is usually around 85% of your 1 rep maximum (1RM) in any given lift.
• 6-8 reps: You’ll hear a lot of 6-8 rep talk from the meat-heads at your local globe gym. It is a pretty standard rep range for most fellas to follow because it elicits a pretty nice balance between strength and muscular gains. 6-8 reps usually falls at about 79-84% of your 1RM. So if you have not already, think about testing those 1RM’s. Just make sure you have proper form and a partner on stand by. WOMEN, you will not get bulky working in this rep range. Please do not stay away from it like the plague. Mix it in every once in a while. The fact is that your body does not have enough natural testosterone to make you bulky from moving heavy weights. Don’t be scared. Strong is sexy!
• 9-12 reps: this is the rep range that the majority of trainees use. However, they train in this range with not much intensity. By that I mean moving a weight for 12 reps when they could have done 20. This rep range will usually be around 70-78% of your 1RM. This rep range will allow for optimal muscular development. If you are looking for serious body composition changes (a.k.a. looking good naked) then think about dabbling in this pool. With that said, don’t forget to experiment with rep ranges. Your body will adjust very quickly and those gains will start to decrease.You get this in Met Cons, lighter and longer
• 13+ reps: this is usually anything under 70% of your 1RM. Most novice lifters can experience tremendous gains when working with these higher rep ranges. This is also an excellent rep range for beginners in order to develop proper form and control of the movements. Body weight movements will allow for rep ranges in the range. If you are a new to all of this, think about starting with a body weight routine until you develop some muscular strength, coordination, and confidence.

NOTE: It is not necessary to find your 1RM to work within these rep ranges. An easy rule to follow when working in each rep range is that the last rep you do should be difficult but not the last one you could do. It should feel like you “might” be able to do one more. “Might” is the keyword here.

Workout of the day:

4 sets
A1Back Squat  x 2-3 or 5-7
Rest 1.30
A2Pull ups x 5
Rest 1.30
+
5 rounds for time
8 Deadlift 100/70
12 pistols
15 ring push ups

10 Things We’ve Learned About Squats
*post thoughts to comments

Workout of the day:
Four sets of:
Dumbbell Walking Lunge x 20 steps @ 1010
Rest 60 seconds

+
Heats 2-4 mins apart
500m row
21 pushpress 45/30
21 TTB
400m run
15 push press
15 TTB
500m row
9 push press
9 TTB
400M run

Flexibility and Injury
*post thoughts to comments

****Reminder – We will be retesting benchmark workout no1 “Fran” next Tuesday the 8th of May.See what your last effort was so you can come in that day an improve on it.Remember its progression we are looking for and not perfection

Workout of the day:

“Fran” – Team Training (Groups of 3or4 / Like in Strength)

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 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. Each person does 1, then each person does 2, then 3, then 4 …. all the way through 10 minutes. Some may drop along the way. Score is highest set of unbroken pull ups.

Part 3: Team Fran with row (Teams of 4)

Work 5 Sets. Groups of 4 people in rotation. Person 1 starts at Thrusters. Once done, they move to Pull Ups, and person 2 starts Thrusters. Etc.

30 Sec. Max Rep Thrusters (42.5/30)
30 Sec. Max Rep Pull Ups
30 Sec. Max Effort row
30 Sec. REST
60 Sec. PLANK HOLD
30 Sec. REST

Score Total Reps per Round.

Guidelines:

Rx – Elite Score = 75-90+ Reps Each of Thrusters & Pull Ups

Rx – Great Effort Score = 45 + Reps of Each

Rx – Good Try Score = 30 Reps of Each

Think about it. “Fran” is 45 Reps each of Thrusters and Pull Ups. Top scores in “Fran” are sub 2 Minutes. Here we are doing a fragmented, anaerobes (mostly) alactic power version of “Fran”, with rest built in, with only 1:30 of intense work per round. Of course, there’s the added bonus of a little (possibly lactic) Row sprint thrown in for good measure too. An “Elite” CF-er would complete 2 or more cycles of “Fran” in this time frame. So, by changing the energy system, can you get more or less work done in an “average” “Fran” time?

Workout of the day:

“Fran” – Team Training in groups 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 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. Each person does 1, then each person does 2, then 3, then 4 …. all the way through 10 minutes. Some may drop along the way. Score is highest set of unbroken pull ups.

Part 3: Team Fran with row (Teams of 4)

Work 5 Sets. Groups of 4 people in rotation. Person 1 starts at Thrusters. Once done, they move to Pull Ups, and person 2 starts Thrusters. Etc.

30 Sec. Max Rep Thrusters 42.5/30
30 Sec. Max Rep Pull Ups
30 Sec. Max Effort row
30 Sec. REST

60 Sec. PLANK HOLD

30 Sec. REST

Score Total Reps per Round.

Guidelines:
Rx – Elite Score = 75-90+ Reps Each of Thrusters & Pull Ups
Rx – Great Effort Score = 45 + Reps of Each
Rx – Good Try Score = <50 Reps of Each

Flexibility and Injury
*post thoughts to comments

We have Rogue ropes for sale at CFD.

We do a lot of jumping rope at CrossFit Dublin. Double Unders are a staple metabolic conditioning movement of CrossFit, and a staple movement of frustrating the crap out of people. Here are a few tips for start to finish bettering your jump rope ability.
SIZING:
To figure out the right size for the rope to use, just grab one and stand on the middle of it and pull the handles up by your sides. You want the handle end to get to about the bottom of your armpits. There’s no exact measurement so you might want to see what is comfortable by giving it a whirl.
DIFFERENT ROPES:
We have different kinds of ropes hanging up: beginner and speed. The beginner ropes are the thicker ones, . These are better for, well, beginners. They are better for getting the feel for the rhythm of jumping rope so if you haven’t done so since junior school you might want to grab one of these. Speed ropes are the ones with the thinner wire line and the black/blue handles. The speed ropes are better for, well, speed. They spin faster because of different designed handles and are great for double unders because they are less taxing on your shoulders. If you have gotten singles down you might want to grab one of these bad boys to work on double unders.
GETTING DOUBLE UNDERS:
Jump once, spin twice. If you are new to Crossfit these take some time to get going. Best way to work on them is do a mix of singles and double. Start with 5 singles and then do a double then immediately after that double do 5 singles. Just try to keep this pace going. Once you get comfortable try cutting the singles down each session until you are doing 1 single and 1 double. Then eventually you make the jump to all doubles.
SCALING:
There are a number of ways to scale double unders in a workout other than doing singles. You can use the above method and count just the double unders, perhaps cutting the number down. If you are beyond the single/double method you can also just cut the reps down. Ask your coach for their advice. A workout like Flight Simulator (5-10-15-20-25-30-35-40-45-50 and back down) of double unders can be cut in half or more. Many options for how to get better at them in wods.
Like I said above and as always, ask your coaches for advice workout to workout on how to scale. Sometimes it just takes making that jump and sucking it up to sucking in a workout but doing it with the doubles.

Workout of the day:

4 Sets
Power clean cluster
2.2.2.2
Rest 2-3 mins
+
For time
4 rounds
3 power clean 85/50
15 bar facing burpees
30 doubles

ARNIE ...... TAKE IT BACK

A.
5 sets of:
Deadliftx 2-3 reps
Rest 3 minutes
B.
In teams of two, partners alternate to complete 4 sets each of:
Wall Ball Shots x 15 reps
Toes to Bar x 10 reps
Hang Power clean x 5 70/40

Workout of the Day
A.
Four sets of:
Back Squat x 4-6 reps @40×2
Rest 2mins
Ring rows  x 12-15 reps
Rest 2mins

B.
20 hspu
30 pulls ups
40 kb swings
50 Wall balls
800m run

My friend the floor.supports me when i am down

Workout of the day:
Four sets of:
Dumbbell Walking Lunge x 20 steps @ 1010
Rest 60 seconds
+
Four sets for max reps against a 4-minute running clock, complete:
Row 500 Meters
Burpees max reps
Rest 4 minutes between set

The Dangers of Salt Restriction
*post thoughts to comments

Workout of the day:
Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 90 seconds
Toes to Bar x 10-15 reps
Rest 90 seconds;
and then,
Three sets of:
dips x 10 reps
Rest 30 seconds
32/24 kg Kettlebell Swings x 15 reps
Rest 30 seconds
Double Unders x 20 reps
Rest 30 seconds

How Exercise Could Lead to a Better Brain
*post thoughts to comments

Workout of the day

Development: Training “FRAN” – Week 3 WARMUP SETS:
A: Front Squats@50X1; 5 Reps; 2 Sets; 60 Sec Rest (Load is Rx 42.5/30 – or lighter) 90 Sec Rest / Reset
B: Push Press @ 11X3; 5 Reps; 2 Sets; 60 Sec Rest (Load is Rx 42.5/30 – or lighter) 90 Sec Rest / Reset

“ROUND ROBIN FRAN” –
In Teams of 3: Part 1:
3 Sets –
Rx LOAD 21 HARD PULLS ON THE ROWER
7 Thrusters (95/65)
7 Pull Ups Rest in rotation.
**Person 1 Starts Rowing, when Person 1 moves to Thrusters, Person 2 starts Rowing….Team shares equipment. Work in rotation like this for 3 Sets. Rest 2 Minutes / Reload bars.
Part 2:
3 Sets –
Rx PLUS LOAD 15 HARD PULLS ON THE ROWER
5 Thrusters (55/35)
5 Pull Ups Same team execution as part 1.
Part 3:
3 Sets –
HEAVIEST LOAD 9 HARD PULLS ON THE ROWER
3 Thrusters (60 / 40)
3 Pull Ups Same team execution as part 1.

Last weekend Crossfit Dublin welcomed James Fitzgerald to Europe to present his physical assessment module to the cream of the crop in the Irish strength and conditioning community.

We were privileged to have most of our CFD coaches present to hear James describe in detail how to physically assess an individual and integrating that assessment into designing a program for the individual aimed at getting them to a place of balanced fitness. James, the 2007 crossfit games champ, had nothing but good things to say about his time at CFD on his blog the following week. Check this link to see what he had to say –  OPT + CFD DUBLIN .

I along with most CFD I’m sure would like to thank Crossfit HQ for opening a whole can of worms 15 years ago now about what it is to be Fit and how to achieve it. Now that the can is open, I have a hunger to know more about the science of fitness. What is the optimal dose response to what I prescribe in daily programming at CFD. This is why I have chosen to work closely with OPT and his stable of CCP coaches who seem to be leading the way in understanding and developing fitness.

More news at CFD is that Dave and I would like to welcome Ian (maddogg) and Albert to the full time coaching staff at CFD. The boys have been part of the community and training with us since the early days in Sandyford, and have both been coaching here part time for the past year. As a result of finding crossfit, they both have discovered that they have passion in life trying to improve the physical and mental well being of others. We will be hearing from both of them on the blog regarding their thoughts and goals in taking on this new challenge in life. Good luck guys in your new career and I look forward to working with you from here on.

Workout of the Day

Five sets of:
Power Clean
1.1.1.1
(rest 10 seconds between singles)
+
15-12-9
Power clean 50/30
24″/20″ Box Jumps
Burpees

What Doesn’t Kill You Makes You Weaker
*post thoughts to comments

So here is what is in store for Team CFD at the 2012 regional Copenhagen

Workout of the day:
Four sets of:
Max Ring push ups
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 Burpees
35 double unders-15 kb swings if you have not mastered doubles
Row 300 Meters
Rest 3 minutes b/t sets

Workout of the Day:

Four sets of:
In five minutes, run 300meters, and then complete as many rounds and reps as possible of the following couplet: 2 wall climbs 5 Push press Rest exactly 5 minutes between set.

Workout of the day:
Technique & Development: Training “FRAN”

A1: Thrusters @ 31X1; 7,5,5,3,3 Reps; 30 Sec Rest (Total is 5 Sets)

A2: Death Stretch 30 Sec Each Side; 3 Sets (Rest is time to reload)

* Each set of THRUSTERS must GO UP in load. The first 2 sets can be warmup, last 3 should be HEAVY work while maintaing TEMPO and MECHANICS.

B1: Strict or Weighted Pull Ups @ 51X1; 3-4 Reps; 30 Sec Rest; 5 Sets

B2: Shoulder Stretch (30 Sec Each Side); 5 Sets (Rest is time to reload)

Conditioning “Fran”

Part 1: 21 Thrusters (95/65) 21 Pull Ups FOR TIME REST 5 MINUTES

Part 2: 100 % MAX EFFORT ROW for EXACTLY THE TIME IT TOOK YOU TO COMPLETE PART 1.

Workout of the day:
A- PRESS 5-7 reps @2020 x 4
rest 3 b/t sets

B- 5 Rounds
10 Deadlift 60/40
10 box jumps 24″20″
10 TTB
Run 400m

Caffeine Helps Muscles in Morning Workouts
*post thoughts to comments

****Notice*****

Next 101′s available in Sir John Rogersons Quay
May the 1st @6.30pm 6 of 8 spaces available

Workout of the day:
A – OHS – work up to a heavy triplet

B – Squat/Power Snatch cluster x 4
1.1.1 OR (Beg3.3.3.) – rest 3 mins

+

For time
9,8,7,6,5,4,3,2,1
Walls balls
Burpees

12 Things Happy People Do Differently
*post thoughts to comments

Notice re:todays classes

There is no 11.30 class today in blackrock. Instead the 10 am strength will be the Crossfit workout if the day. 8.30 is going ahead

Apologies for the late notice