Our welsh brothers .....;)

We where joined on the weekend by the national welsh team at CFD fort their pre match primer session .The idea behind it is if they wake up heavy from the the hard week of training leading into game day , they come in throw some weight around to fire up and prime the body for the 80 mins ahead.They where blown away by our gym and felt like been there it gave them a feeling it was time to go to work.Its just a pity it wasn’t the boys in green.Next time lads???

This Saturday we will be holding a workout of i have been wanting CFD members to do for a long time.You will need to book in with us so we can give you a time to come in a try it .Its a true test of fitness and metal strength to hold a certain pace so you can finish with in the time limit .Here is the workout

10 rounds for time
500 m row
15 burpees

Time limit for men will be 35 mins and the ladys will be 40.The best time I know of for men is 27.40.If you are interested mail me at michael@crossfitdublin.ie so i can book you a time. There will be regular saturday class times with its own WOD going on.

Workout of the day:
A .Press a 1rm or 3rm in 15 mins
Rest 3 mins b/t sets
+
4 rounds for time
5 wall climbs
15 kb swings-heavy
25 Sit ups

Cosmetics & Chemicals
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Melanie going overhead in yesterday's WOD

*Notices*

This saturday is bring a friend for to try Crossfit .We are doing it on the back of the referral voucher we sent you yesterday.It will take place on saturday at 11.30.This class is still open to all CFD members to come and train as you normally would.The workout will be

In teams of three, with only one partner working at a time, complete the following as quickly as possible: 2000 Meter Relay Row 150 Burpees 200 Kettlebell Swings 250 Anchored Sit-Ups 300 Air Squats

****More classes coming to CFDC very soon!!****

Workout of the day:
A Press 6-8 @20×1
Rst 90secs

A1 ghd raise 12-15 21×1
Rst 90 secs

+

3 rounds for time:
Run 400m
21 Plate OH Walking Lunges 20/10kg
12 HSPU

Just a few of the members that will be Visiting/using CFDC this week

*Notices*

CFD will be welcoming the Welsh rugby team this week.We just got word that the team will coming down to CFD this week to use our gym. Apart from been half Welsh with name like price they know like we do, that our gym is the best in country and gives them right environment they need to be in leading up to the game with Ireland on Sunday . So if you see Jamie Roberts floating by just tell him to go hard or go home boyo .

This saturday is bring a friend for to try Crossfit .We are doing it on the back of the referral voucher we sent you yesterday.It will take place on saturday at 11.30.This class is still open to all CFD members to come and train as you normally would.The workout will be

In teams of three, with only one partner working at a time, complete the following as quickly as possible: 2000 Meter Relay Row 150 Burpees 200 Kettlebell Swings 250 Anchored Sit-Ups 300 Air Squats

****More classes coming to CFDC very soon!!****

Workout of the day:
Partner WOD
10 rounds each AFAP
10 burpees
200m row
6 clean and jerk 60/40

NB:ONLY ONE PARTNER WORKING AT A TIME

Is Paleo even Paleo?  And does it even matter?
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Registration is easy just go to a class you think you are planing on attending click on “Sign up now” and that will take you through the registration process, after you have registered once you will have a user name and password for all future registrations.

The reason for the this program is to keep the classes to a capacity where quality is maintained and we can give you the client the time you need and deserve in a class.

It allows us and you to see your attendance. It also allows for wait list, so if a class is full and you sign up to be on the wait list you will be put in a que and when someone cancels you will receive an email letting you know that you have been given a space in the class.
So please click here and register now,  any problems setting up please email me, dave@crossfitdublin.ie

Thanks Dave

‘Bring a Friend Day’ is back!

This Saturday the 4th at 11.30am is your chance to introduce CrossFit to a family member or friend. Know someone that’s been itching to give CrossFit a try or think they would like it? Well, bring them in on Saturday. It will be a team workout that anyone and everyone will be able to do.

If you intend on coming to the 11.30 as per normal please feel free to do so, you will be doing the same workout.

Workout of the day:

AMRAP 7 mins
10 Trusters
5 Burpees

Rest 5 mins

AMRAP 7 mins
2 HSPU
10 KB Swings 24/16kg
25 Doubles

Rest 5 mins

AMRAP 7 mins
8 Deadlift 60/40
8 TTB/Sit ups
8 Hand release push ups

Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes

B.“Little Bear”
Three sets of:
Barbell Complex x 5 reps
Rest 2 minutes between sets

The Barbell Complex
Deadlift
Hang Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

The white stuff: Drinking just one glass of milk a day could boost your brain power
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We will be selling our pure pharma Vitamin D3 for €15 marked down from €20 for the month of Febuary.You should try this for 30 days and see if it improves your overall health and outlook.

Mindbody Registration & Info:
Registration is easy just go to a class you think you are planing on attending click on “Sign up now” and that will take you through the registration process, after you have registered once you will have a user name and password for all future registrations.

The reason for the this program is to keep the classes to a capacity where quality is maintained and we can give you the client the time you need and deserve in a class.
It allows us and you to see your attendance. It also allows for wait list, so if a class is full and you sign up to be on the wait list you will be put in a que and when someone cancels you will receive an email letting you know that you have been given a space in the class.

So please click here and register now, please all start to using this asap as this will be in swing come the 1st of Feb.

Any problems setting up please email me, dave@crossfitdublin.ie

Thanks Dave

Workout of the day:

Three sets for max reps of:
60 seconds Wall Balls
60 seconds of Kettlebell Swings 24/16kg
60 seconds Box Jumps 24″/20″
60 seconds Push Press 42.5/30kg
60 seconds Row for calories

Rest 60 seconds

10 Real-Life Reasons Why the Primal Blueprint Works for Me
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1200 meter run
63 American KB Swings
36 Pullups
800 meter run
42 American KB Swings
24 Pullups
400 meter run
21 American KB Swings
12 Pullups

*Notices*
Upcoming 101 on the 31st of Jan
110 Blackrock – 4 places left
101 SJRQ – full

We will be selling our pure pharma Vitamin D3 for €15 marked down from €20 for the month of Febuary.You should try this for 30 days and see if it improves your overall health and outlook.

Workout of the day:
3 sets
5 muscle-up
C2 row – 90 seconds
rest 2 minutes
+
3 sets:
10 unbroken overhead squat
max double-under – 90 seconds
rest 2 minutes
+
3 sets
10 ghd back raise
20 sit ups
rest 1 min

The Does and Don’ts for Gut Health
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