Warm up : C.F.D warm up

Warm up:crossfit Dublin warm up

Strenght:Push press:

3 3 3 3 3

set new pr

Workout of the Day:

Perform three rounds of:
Thrusters x 12 as quickly as possible (use the heaviest load you can manage unbroken for 12)
Rest exactly 60 seconds
Burpees x 12 as quickly as possible

kettlebells

10 FAT BURNING TIPS FOR A LEAN SEXY BODY

1) Reduce your carbohydrate consumption.

• Avoid refined carbohydrates and eat only good quality low glycemic carbohydrates, such as fruits and vegetables.
• Eat very few grains especially corn and wheat, and avoid eating carbohydrates close to bedtime.
• Leave at least 3 hours between a carbohydrate containing meal and sleep.

2) Do not eat large amounts of carbohydrates (especially refined carbohydrates) with fats.

• When combining macronutrients, you can eat carbohydrates and protein together, or fat and protein together.
• However avoid eating carbohydrates and fats in large amounts in the same meal if possible.
• Carbohydrates tend to increase fat storage, especially when eaten with fats.
• Be sure to include some form of fiber such as psyllium or bran to ensure good bowel function and elimination.

3) One of the most important fat burning tips is to eat enough fat!

1. The body will try to hold onto it’s fat if your intake of fat is very low.
2. This is a survival mechanism from our primitive past. Eat healthy fats in the form of EFA’s (fish oil), olive oil, avocado oil, coconut oil, nuts, CLA (conjugated linoleic acid), almond butter, and even some organic butter.
3. If you do consume animal fats, do so in the form of very lean meats like buffalo, or free range organic beef.
4. Chicken and turkey breasts are good choices as well. Proteins can be considered fat food, because they cause your body to expend up to 30% of the caloric value of the food, in order to digest it.

4) Eat in accordance with your blood type and metabolic type.

• Your blood type indicates what foods react adversely with your immune system, and so should largely be avoided.
• Your metabolic type indicates what ratio of fats, carbohydrates, and proteins is best for your individual needs.

5) Do some form of fat burning exercises each day.

• Perform weight-training exercise to build lean muscle that burns fat.
• When doing cardiovascular exercise, perform interval training, in which bursts of high intensity exercise are combined with short rest periods.
• These strategies focus on brief intense exercise, which has been shown to elevate metabolism and result in more favorable hormonal effects than long duration cardio exercise. 
  

6) This is a fat burning tip that’s a “no brainer.”

• Avoid excess alcohol consumption.
• Alcohol is a carbohydrate and too much of it lowers testosterone levels, which has negative consequences for burning body fat.
• It also dehydrates your system, which will make it harder for body to properly regulate important functions that are critical to fat burning.
• A glass of wine with your meal on occasion is ok, a six pack a night is obviously not.

7) Drink plenty of clean pure water

• Water consumption has been shown to increase metabolic rate, and help cellular toxins out of your system.
• Water is also essential for the hormonal signaling processes that your endocrine system uses to regulate critical fat burning hormones like testosterone, and growth hormone.

Avoid the use of stimulants or appetite suppressors for fat loss.

• Stimulants can create imbalances in your neural chemistry and stress your adrenal glands.
• You might get a short-term effect but in the long term they can cause problems and even jeopardize your health in certain circumstances.
• Stick with sound nutritional practices.

9) Do use fat burning supplements such as green tea, acetyl-l-carnitine, cayenne, and hydroxy citric acid which blocks conversion of carbohydrates to glucose.

• Any list of fat burning tips should include these nutritional supplements, as they can be very effective in helping you turn on your fat burning metabolism
  

10) Eat small frequent meals of fat burning food, throughout the day, spaced about 3 hours apart.

• This allows for full digestion, helps to keep blood sugar levels stable, and optimizes metabolism.
• Some people set one day a week aside to indulge in some sweets or other favorite food that they would normally avoid.
• This may or may not work for you, so you have to experiment.
• This is best done on a weekend day like Saturday or Sunday, when you are most likely to be socializing.
• Even on this one day, do not get carried away, and when the week starts again, you should be back to your regular regimen.

Remember that when you reach your goal weight or bodyfat percentage, you must maintain a sensible eating program so as not to rebound and lose all that you have achieved. Try to eliminate food cravings so that you will be able to stick to a sensible plan and not feel deprived. Cravings are a sign of biochemical imbalances in your body. Get them checked out so they don’t sabotage your body composition goals and health.

Give these fat burning tips a try and watch the new leaner you

Warm up : coach burgerner warm up

Tech: The  clean

Workout of the Day:

PART 1 – Clean

3  3  3  3  3

and then,

PART2 – Complete the following for max reps:
Two minutes of double unders
60 seconds of Rest
Two minutes of Kettlebell Swings 24:M 16 :F
60 seconds of Rest
Two minutes of Box Jumps 24″:M 18″:F
60 seconds of Rest
Two minutes of Rowing (for calories)

add all reps for final score

Saturdays 11.30 session

STRENGHTH:

back squat

5  5  5  5  5

W.O.D

30-20-10

KBS m:24kg f:16

200m Run

Whey Protein is a by-product of cheese manufactured from cow’s milk.It has the highest biological value of any protein. Meaning that it crosses the stomach quickly and is rapidly absorbed by the intestines.  For years it has been the staple of many athletes/bodybuilders supplement program.

Why is this particular type of protein important?

Well the protein fraction in whey (approximately 10% of the total dry solids within whey) comprises four major protein fractions and six minor protein fractions. The major protein fractions in whey are beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin and immunoglobulins. Each of these components has important body strengthening  effects thanks to:

•    A high protein efficiency ratio
o    One study showed that milk protein elicits greater increase in branched chain amino acid concentrations in peripheral tissues as compared to soy.

•    Lactose (found in whey but not whey concentrate) which is broken down into galacto-oligosaccharides that are used by intestinal bacteria leading to better functioning of the digestive tract.

•    Calcium (a minimal component of whey protein) decreases accumulation of body fat and accelerates weight and fat loss. The proposed mechanism is thought to be that parathyroid hormone and 1,25-(OH)2-D respond to low calcium diets and promote fat storage. High calcium diets inhibit these hormones and thus inhibit fat storage and promote increased fat breakdown and energy partitioning from fat to lean.

•   Cystine: a conditionally essential amino acid, which is the rate-limiting factor for the body’s production of glutathione an important antioxidant.

•    An excellent source of branched-chain amino acids (leucine, isoleucine, valine)
o    Leucine is a both a key signal molecule for initiation and an important substrate for new protein synthesis.

•    It’s usage as a source of glutamine

•    In one study it was found that whey supplements may prevent blood sugar spikes after high-carbohydrate meals.

Why should you care? Simple, the body is highly sensitive to insulin after exercise and shuttles carbohydrates and proteins into muscle cells instead of fat cells. This sensitivity declines post-workout until ~2 hours at which point it reaches baseline. Furthermore, the anabolic effects of insulin are synergistic with amino acids.11 Given the rapid absorption of whey, it is the ideal choice for post-workout to take advantage of the insulin-amino acid synergistic effect. This means that whey protein is going to rebuild the damage and replenish the muscle that your body has been using up as you constantly CRUSH yourself with daily WODS. Basically reversing the catabolic state that your body is in after a tough workout, meaning that you start to make the necessary adaptations to the overload that you submit your body to in your quest to become fit (and look better naked).

BSN-Syntha-6 available at the gym

WARM UP: SQUAT THERAPY

WOD :For time

“Karen”

150 Wallball M:10 F:8

then,

1k Row

THE SQUAT

STRENGHT :3 X MAX PULLS

3 X MAX RING PUSH UPS

W.O.D : 1 ROUND FOR TIME

50 DOUBLE UNDER’S

500 M ROW

50 DOUBLE UNDER’S

500 M ROW

LET THE FUN BEGIN!

50 DOUBLE UNDER’S

WARM UP: DISLOCTAES , SQUATS AND MAX VERTICAL JUMP

TECH: OVERHEAD SQUAT

W.O.D : “NANCY”

5 ROUNDS OF

15 O.H.S 40/30KG

400M RUN

LAST SATURDAYS FREE CLASS

WARM UP: MOBILITY AND SPECIFIC STRETCH

STRENGTH: DEADLIFT 5X5RM

W.O.D : 5 ROUNDS OF

1 MIN MAX TRUSTER    42.5/30kg

1 MIN MAX KNEES TO ELBOW

1 MIN REST

CROSSFIT GIRLS

POST SCORE TO COMMENTS

WARM UP ouble under , run , mobilty

W.O.D:”cindy”

a.m.r.a.p in 15 mins

5 pull ups

10 push ups

15 squats

post rounds to comments

ATURDAYS FREE CLASS AT CROSSFIT DUBLIN

warm up: kb skills

strength: front squat 5x3rm

max ring dips x3

wod: 100 box jumps for time

"Helen"

Warm up: run /skip , dislocates , push ups

Strength : shoulder press 5 x 5rm

max out on 80%  five rm

W.O.D :” Helen”
3 rounds
400m run
21 kb swings 24kg/16kg
12 pull-ups

box jumps