Warm up: CFD

Skills: unbroken double unders

W.O.D:

A.M.R.A.P in 20 min

5 Hang power clean M:70kg F:40kg
10 pull ups
15 wall balls M:10kg F:8kg

Opening hours for may bank hoiliday

saturdays session will run between 9 and 11 come at your own time

but get here no later than 1015 to finnsh for 11

closed monday 3rd

Thanks and a great weekend and try and eat well

Le chein

Olympic Weightlifting Benefits for Athletes

Arthur Drechsler, author of The Weightlifting Encyclopedia, the single most important book ever written on Olympic weightlifting, hit the nail on the head when he wrote of the unique value of the Olympic lifts for athletes. Drechsler listed eight benefits unavailable to those using machines (1):

1. Practicing the (Olympic) lifts [the snatch and the clean & jerk as well as related lifting techniques] teaches an athlete how to explode.
2. Practicing proper technique in the Olympic lifts teaches an athlete to apply force with his or her muscle groups in the proper sequences.
3. In mastering the Olympic lifts, the athlete learns how to accelerate objects under varying degrees of resistance.
4. The athlete learns to receive force from another moving body effectively, and becomes conditioned to accept such forces.
5. The athlete learns to move effectively from an eccentric to concentric muscle action.
6. The actual movements performed while executing the Olympic lifts are among the most common and fundamental in sports.
7. Practicing the Olympic lifts trains an athlete’s explosive capabilities, and the lifts themselves measure the effectiveness of the athlete in generating explosive power to a greater degree than most other exercises they can practice.
8. The Olympic lifts are simply fun to do.

Read Here for the complete article O lifting 101

Guys membership is due this week.

Warmup: CFD warm up

Technique: Review Movements for the Workout

Workout of the day:

Lumberjack 20

20 Deadlifts M:125kg F:b/w
Run 400m
20 KB swings M:32kg F:16kg
Run 400m
20 Overhead Squats M:50kg F:35kg
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps M:24″ F:18″
Run 400m
20 DB Squat Cleans M:20kg F:10kg
Run 400m

post time to comments

WELL DONE TO EVERYONE WHO DID FRAN OVER THE WEEKEND SOME REALLY GREAT WORK BY EVERYONE.
SORRY FOR SCREAMING AT YOU ALL
DOUGIE LAD NOW HOLDS THE CLUB RECORD FOR FRAN @ 3.05 AND FIONA HAS IT FOR THE GIRLS @ 5.05
SUBBED IN JUMPING PULLS

WARM UP: CFD warm up

SKILLS: Parkour

WORKOUT OF THE DAY:
“Fran”
21-15-9
Truster
Pull up

post time to comments

I think there is a new gym record on the way.
3.25 is the the current time.

WARM UP : CFD warm up

STRENGTH :
weighted rings dips
5 5 5
weighted pull ups
5 5 5

WORKOUT OF THE DAY:
3 rounds for time
10 deadlift M:b/w F:b/w
15 true push ups(peck to deck)
20 box jumps
400 m run

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WARM UP:Row/Skip/Run till warm

WORKOUT OF THE DAY:
“Filthy Fifties”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg (12kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg (15kg)
50 Back extensions
50 Wall ball shots, 10kg (6kg)
50 Burpees
50 Double unders

Post time to comments.

THE MORNING CREW

WARM UP :The movements in the wod

WORKOUT OF THE DAY:
“CrossFit Total”
Back Squat
Deadlift
Press
Add the heaviest rep form each lift for total score

Crossfit Dublin

The Transition Curve is the physical representation of the emotions we experience in the pursuit of a task. This is relevant to your experience at CrossFit, work or in any of your relationships. Keep in mind, to some degree, you go through this curve on a daily basis. It happens to a different extent depending on the meaning of the event.

At the start of a task you are in “Uninformed Optimism” and have a ton of excitement to get things going. You feel that your success is inevitable. This is the excitement of starting a new job or when you start dating a new person everything is just great. As you start to experience some failure you start to slide down the curve into “Informed Pessimism”. This is where you start to ask yourself why or how you were fooled into getting so excited. You decide to suffer through things at this point because you are stuck in it now but your attitude is generally negative and your results suffer as a result.

As your lack of commitment pushes you further and further down the curve you hit the “Crisis of Meaning”. This is where total burn out occurs and realize it is time for a change. Fight or flight. You either renew your commitment to what you are doing, focus on the positive and begin to achieve again or completely walk away. The latter is aptly named “Crash and Burn”.

When you decide to stay and learn to fight you start to feel success again. You understand better the challenges you will face and you are better equipped to deal with trials in the future. At this point you feel what is called “Informed Optimism” as you have the confidence of experience.

You cannot avoid the transition curve in life or any of its stages, but you can learn to more successfully navigate it. This is done by decreasing the peaks and valleys of the curve, understanding it and knowing which stage you are at and why. When you are feeling success, use this time to prepare for when you will struggle by using that high energy to do things you usually avoid so they don’t pile up on you later. The opposite is true when you are feeling low. Push yourself down the curve so that you can have your crisis of meaning faster and look hard at what you are doing and why you are doing it. Think about what got you through a challenging time before and how you were able to do it.

Whether you use it in a workout to remain poised when your lungs are going to come up and out your throat, or in everyday life when you are staring down that all too familiar curve ball, the Transition Curve is a valuable and effective tool for success.

WARM UP AND TECH:
Double under’s and then
Max double under’s in 7 mins

WORKOUT OF THE DAY:
“BARB”
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 squats

wall balls

WARM UP: CFD warm up

STRENGTH:
O.H.S
5 5 5

WORKOUT OF THE DAY:
30-20-10
push press M:50 F:35
box jump
push up
200m run

ring push up's

WARM UP: CFD warm up

SRENGTH WOD:

‘Lynne’

5 rounds of;

Max Benchpress @ 100% BW

Max Pull-ups

Perform the benchpress then move immediately to perform pull-ups,  rest as needed between rounds.  record reps for both bench and pull-ups per round

WORKOUT OF THE DAY:

‘Nancy’

5 rounds for time;

400m Run

15 Overhead squat M: 40kg F: 30KG

TUESDAY NIGHT

A couple of people asked me stick up a workout for those heading away for the weekend.
Best do this before the drinks rather than after , but if you decide to do if after please bring me back
a photo of you meeting Mr pukie

Thanks

Barbara
Either 5 rounds for time, or 5 rounds with 3:00 rest between each round:
20 pullups/BURPEES! if you dont have pull up bar
30 pushups
40 situps
50 squats