Workout:
5 Rounds for time
10 Turkish Get Ups, 5 each hand (15Kg Dumbbell or 16Kg KB)
20 Pull Ups
Compare to November 28th
Will gets a new PR on his 3RM back squat at 140Kgs (mpg, 44 secs, 6.4MB)
And again, with 142.5Kg (mpg, 36 secs, 5.1MB)
Workout:
Back Squat
3-3-3-3-3-3-3
For 2008 we’ll be helping more people in Dublin and Ireland get fitter than they’ve ever been before. We want each of our current CrossFitters to pick a specific goal (or goals) for the year ahead, we’ll record it here and make sure some skill work is included every warm up or post workouts for that goal. This could be something like a certain weight on your weakest lift, getting your first pull up/muscle up, doing Fran as Rx’d. Whatever it is, commit to it and we’ll record it here and celebrate when you achieve your goal. Aim to be fitter this time next year than you are now.
With so many people making fitness resolutions at this time of year and then quitting within three months, why not be the exception? If you have goals, and a community of people supporting you like you have at CrossFit, doesn’t it make it easier to stick with the program?
Workout:
“Elizabeth”
21-15-9 reps of:
Clean 60Kg
Ring dips
Post times to comments, compare to October 23rd
“Deadlifting…There is no aspect of your being that this won’t enhance”
Shane deadlifting 80Kg for 5 reps. When Shane started back in August, he was deadlifting 10Kg. Not a bad improvement, some would say! (mpg, 37secs, 5.3MB)
Merry Christmas to you and your loved ones today.
Thank you for your support, determination, and stellar effort since we’ve open CrossFit Ireland. you make my job exceptionally fulfilling. Thank you!
My experience at the CrossFit Certification – Day 2 Continue reading
Workout:
Deadlift
5-5-5-5-5
Shoulder flexibility issues cause a lot of Overhead Squat Problems. This is definitely the case with Neil & Shane’s OHS. You can see this because the angle at the armpit isn’t 180 (straight up). Midline stabilisation issues usually reveal themselves by the spine losing alignment. Skin the cats, shoulder dislocates, and practicing the kipping motion as shown in this video all help develop lost shoulder flexibility. [wmv][mov]
