Only the 8 o’clock class on tonight
Workout of the Day:
Power Clean
1-1-1
then
21-15-9
Thrusters, 30Kg
Pull Ups
Post loads and times to comments.
Power Cleans:
October 20th (5RM)
August 13th (1RM)
July 7th (3RM)
“Fran” comparisons:
November 5th
August 19th
May 13th
“All you Bro!” – Benching in CrossFit Ireland
Power cleans
3-3-3
70, 75, 80
1-1-1
85, 87.5(F), 87.5(F)
On the failures I was getting the bar to about waist height, I guess, but it felt like I was at the apex of the jump at that point, no way I was getting under it. Got to get quicker I guess.
No spotters in CF Ireland? Spotters are as important to the Bench Press as the barbell itself. Who else is going to tell you “Just one more rep!”?
Still though, going for singles without a spotter? Not fun. Though I’ll guess that the 40kg used in the photo wasn’t a 1RM?
Showing my ignorance here now, would anyone care to explain to me what a foam roller is and what they’re used for?
True Bobby, these were warm up sets. My traps today are buzzing after the workout I got yesterday spotting the benchers.
A foam roller is a simple piece of foam, used to aid in myofascial release. A lot of individuals swear by them, although I’m fairly ignorant of their application. Perhaps I should rectify this?
I had a pain in my back a few weeks ago, and I was using a piece of 4″ pvc pipe as a makeshift foam roller to iron it out. Worked an absolute treat. I highly recommend it for dealing with any tight or angry bodyparts.
Good. I was worried that “teh PUMP” was absent from CF.ie
I was just curious, Will said something about one when I mentioned OHS on saturday. Speaking of which, the next time I’m down (probably thursday night) could we do some OHS work? Its one of my 2009 goals to be able to OHS half my bodyweight. I’ve no idea how achievable that is seeing as I’ve never done one.
Well, Ruairi now OHS 80Kg and I’d be reasonably confident in saying he didn’t before CrossFit so it’s not an unreasonable goal.
I can make Overhead squats part of Thursday night, they were gonna pop up this week anyway.
Cool. I’ve exams tomorrow and Thursday but I’ve Friday off so I’ll call up Thursday to blow off some steam.
Might pop down on thursday as well for this. OHS are the next thing on my list i want to learn. I have some shoulder flexbility issue’s though so chances are i will be completely awful.
Bet ya dollars to donuts there’s some upper back tightness affecting your shoulder mobility for overhead squats Eamonn.
Foam rolling beforehand might make them much easier.
Think you can track down a big plastic pipe before Thursday, Colm?
Will, when you say a 4″ PVC pipe (I’m trying to visualise it here) do you mean a drainpipe? I should have some of that knocking around in the garage. I can throw it in the back of the car for Thursday.
I think mine’s an electrical conduit, but anything cylindrical of approximately the right diameter would do famously.
How long does it need to be? More than the width of your back I’d imagine
Aye, here’s one in action in this here vid: http://www.youtube.com/watch?v=8caF1Keg2XU
There used to be a few of those foam rollers lying around John Kavanagh’s gym (could still be there). About a year back he showed a few people how to use them to (if I remember correctly) break up scar tissue / tighteness in the legs. Pretty much involved lying on your side with the roller underneath the muscle group in question, and then rolling up and down on it, so your whole body weight was going into it. It was excruciatingly painful, presumably a sign that it was working.
Indeed.If it hurts, that’s a sure sign you need to do it.
Sue: 25-25-25; 8:33 (15Kg/J)
Rob: 50-45-50; 11:04 (20Kg/J)
Jeff: 50-55-60; 11:00 (20Kg)
Paul: 50-55-60; 11:14 as rx’d
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