Workout of the Day
Front Squat
1-1-1-1-1
Previous Front Squats
July 9th (5RM)
May 27th (3RM)
March 25th (5RM)
then:
5 Rounds for time:
100 Single Unders
20 Push Ups
Post times to comments
John, Post “Farming Gone Bad”
The gymnastics workshop is now booked for Saturday, August 23rd. It will 6 hours long with a one hour break for lunch. It will cost €30 for CrossFitters, and €40 for non CrossFitters. To book your place, post to comments or text me.
Gym will be closed on Thursday so we can install the new pull up bar.
Howdy, I’m in for the paintball as well if that’s still going ahead and there are places still available. I might be +1 as well, so will post up tomorrow if so.
Looking forward to the gymnastics workshop, should be good fun!
I’d like to sign up for the gymnastics workshop, thanks
Post from Emmet on the boards.ie thread
For those interested here’s a quick over view of the day.
warm up, covering dynamic stretching and mobility work
Basic tumbling, We’ll be covering basic tumbling passes and combinations, how to spot, basic joint preperation and conditioning.
Floor based lever work, ie pike and straddle lever, prep for russian lever, elbow planche, one arm elbow planche, basic preperations for learning a full planche. Conditioning for all the above moves
Handbalancing, basic steps for learning a handstand and steps towards learning one arm.
Rings: I’ll be covering basic levers, front and back, preperations for iron cross and various transitions from hang to support and various conditioning exercises
Stretching: We’ll be covering pnf and ballistic type stretching
As you can see this is a lot of information being crammed into six hours as such I’d like everyone who’ll be attending to have a notebook and pen or video camera, as other wise you’ll just forget most of the info.
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Seems even better now!!!
Colm,
Are attendees expected to have a certain level of strength/molbilty ?
Brian,
When I was speaking to Emmet arranging this it never came up, so I imagine each section will have progressions that will range from easy to difficult, and you’ll find your own level.
Prob not a bad idea to ask that on boards as well, see what Emmet has to say.
50-60-65-75-85, then 17.50
Front Squats
James: 40×5 across
Jeff: 60-65-67.5
Kyle: 90-100-105
Lee: 40×5 across
Martin: 45×5 across
Paul: 60-60-60
Rob: 80-92.5-105
Shane F: 50-60-70-80
Tommy: 40-45-50-55 (x5)
Skipping/Push Ups:
James – 10:40 (high push ups)
Jeff – 13:02 as rx’d
Kyle – 6:44 (Winner!)
Lee – 13:34 (high push ups)
Martin – 10:00 (3 rounds, high push ups)
Paul – 11:28 as rx’d
Rob – 7:40 as rx’d
Shane F – 8:50
Shane H – 14:50 (4 rounds)
Tommy – 13:42 (4 rounds)
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