Workout of the Day:
Power Cleans
1-1-1-1-1
then
Tabata Mash Up
Wall Ball Shots
Ring Pull Ups
Post load and times to comments.
Previous Power Cleans:
July 7th (3RM)
June 16th (3RM)
March 22nd (3RM)
Perhaps Amy & Peter were beginning to regret moving in with Colm
Is all chocolate created equal? – Mark’s Daily Apple
How about chocolate with Jack Daniels in it? Perhaps today’s article is a subtle reminder for me to share my Swiss souvenirs?
Kyle – you the cracker! Sure bring them Saturday, we can have them for dessert?
Speaking of Saturday, I’ve never eaten Indian before in Dublin, anyone know any good restaurants? When I eat out, it’s usually in burger/steak joints, so in the spirit of constantly varied eating, anyone any suggestions?
Cheers for the Indian Shane, and the coaches, sounds like a fun idea.
Check out this story from Beijing. Can’t find a vid unfortunately
No matter how good you get at olympic lifting, always remember that somewhere a little Chinese girl is warming up with your max.
Ah Will, made me laugh out loud at work with that one. So, I have a Zone math question. On the zone website someone claimed 3 walnut halves = 1 fat block. However, I calculated the following 14 halves = 18 g fat = 1.3g fat per half. If a fat block is 1.5 g fat, wouldn’t 1.2 halves = 1 block?
I aways went with one walnut half = one fat block. The guy one the website might be adding fuel to the confusion fire about whether or not a fat block is 1.5g or 3g (depends on whether or not you account for the presence of the bonus fat block in your protein).
70-80-82.26-82.5-85
happy with my cleans cos 80 was my PB before today
75/30 thrusters/pull-ups
Havent worked out in a while so to make up for it did shuttle runs on a rugby pitch. Did them for a min on, min off at 5m, 25m, 50m and 100m. No idea what numbers i did, but i was destroyed by the end
Would recommend the Bombay Pantry for indian, they only do take-away or delivery though.
Bombay Pantry is the top Indian in Dublin, absolutely amazing stuff. As mentioned, however, they’re collection or delivery only. I have the Glenageary branch in my phone when it’s time for a cheat meal.
I thought of the Jewel in the Crown as well (although it’s the one near Dakota in town I was thinking of). Will mentioned a place I thought of on Georges’ St. opposite The Capital Bar. It’s good, but pricier than usual.
Aye, I think it’s called the Jaipur. Had me some good madras in there one time, I wasn’t paying though.
Power cleans up to 75 (after some deadlifts). Was gonna try 80 but thought better of it. No probs with the shoulder. I think the problem before was that dropping the bar violently into the hang position was yanking shoulders from sockets so don’t do that.
As for the Indian: I like Madina (I think it’s on or near mary street but I can’t be sure). The food is good and the place is lively enough. They don’t serve booze but you can get non alcoholic beers in some funky flavours. It’s cheap enough too (although this isn’t relevant for folks who, unlike me, have a proper job!). There’s a nice place on south william street, damned if I can remember the name though…
So finally some good news – back from the physio again and she was well impressed with my progress she said I’m pretty much well on the way to being sorted again, just have to pop into her on Monday for hopefully the final session and I should be back CrossFitting by the end of next week. Am well pleased as have been feeling like a lazy lump this week, so gonna get back to it with a a renewed vigour from next week on and hopefully there won’t be another injury for a while. Meanwhile I believe the moral of the story is Mars definitely got it wrong all those years ago and that it’s actually CrossFit that helps you work, rest and play, the physio commented on the recovery time and said it was brilliant, so yet more proof that the CrossFit way makes you a big strong lad and puts hair on your chest (hmm although I’d imagine the ladies of Crossfit might question that somewhat!). Vivá la CrossFit!
65 was my best for the clean, then 31/60 for pull-ups/thrusters.
70, 75, 80, 82.5, 82.5, 82.5, 82.5
Just did Power Cleans because I got no wall-ball or rings and find Tabata hard to record when I’m working out by myself anyway.
I could power clean *a little* heavier than this I think, but the point was that as on the sets of 3 I did recently I’m looking for nice form: First pull in contact with the shins, second pull contact with the thighs as the body straightens, arms straight but loose with hook grip and a clean, crisp rack position with the elbows coming up under the bar neatly rather than having to muscle it up that final fraction of an inch.
That could work as a description of cues R-Dawg! I was stopping people yesterday when their form deteriorated. Hadn’t got a camera so no scores of yet, will post them tonight.
Scores for Wed:
Paul: 50-52.5-55-55 (needs faster 1st pull and stronger jump)
Rob: 60 across (racking was an issue)
Robbie: 45-50-52.5-55(f)-40 (Robbie’s failure was a technically correct failure. Bar path was vertical, full hip extension, solid jump, just not quick enough under the bar)
Scott:45-50-52.5-55 (all muscled up,no contact with the thigh on the jump)
Deirdre: 27.5-30-32.5-35 (very nice)
Buffy: 17.5 across hanging power cleans, slow to rack.
Tabata:
Paul – 55/8 as rx’d
Rob – 66/24 as rx’d
Robbie – 72/48 jumping
Scott – 51/45 jumping
Deirdre – 41/50 jumping
Buffy – 45/40 half pulling/half jumping
Pingback: Mon, Oct 20th – CrossFit Ireland - Forging Elite Fitness