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17 thoughts on “Fri, Mar 27th”

1. Colm,
   I will catch up on all my missed hours the weekend, so screaming monster time on Monday! Anybody know what time is best to train whilst working shift? After sleep/before work/after work/before sleep? Any help would be great because I have no clue what to do when working nights.Also trying to eat right when the sugar demons arrive at 4 in the morning is next to impossible!

2. The dangers of lack of standards:
   http://www.youtube.com/watch?v=isxhgFxIKBA&feature=player_embedded

3. Jesus Colm, I watched about 2 mins and it was all I could take. Why would you film exercises where nobody is doing anything right?

4. Yeah Jeff, tis crazy what some ‘affiliates’ do. Funny thing is these guys have introductory private training sessions before you join the main class, and charge about $150 plus a month.

   Derrick,
   I’ve shot a mail off to Robb Wolf (www.robbwolf.com – CrossFit expert on all things to be an expert on, but specifically nutrition, sleep, and health) about our team of shift workers, which there are a growing number: Robbie, Pixie, Ruairi, yourself, Paul, and Tony since he’s young kids and doesn’t get any sleep anyway!

   First things first, get that diet sorted! Like Will said yesterday have some chicken at hand in the fridge in work, so you can eat that, and a bag of almonds in your desk.

   On sleep, how dark is your room when you sleep during the day? Is it pitch black? And we do mean pitch black! Completely dark is what you need for your sleep. When you come off shift are you getting a solid 8-9hours of sleep afterwards to recover? These big assed sleep sessions are important.

   Supplements I’m not entirely sure on, but I would suggest the old magnesium. Mr Walshe may have a few tubs of it lying around.

   As for when to work out, whenever you feel you can is the answer. Given the nature of your schedule, not everyday is going to be a day for burning through the workout, some days are about going through the motion, and getting the movements down.

   This last part actually applies to everybody. We all have those days when we aren’t able to put in super performances. Those days when we’re tired/cranky/ill fed – there’s still MASSIVE benefit in coming down to the gym. You can always tighten up your form, work through a 50% intensity wod, or just enjoy the camaraderie that should help pull you out of your funk.

   Right, enough rambling for the time being.

5. I must put up Jeff’s hand glueing video,

   Tonight looks nasty

6. Is the snatch with a full squat or a power snatch??

7. Hmmm, No wonder my pushups are crap, I’ve been using far too large a ROM.

8. Pat,
   Hang Power Dumbbell Snatches are fine for this workout. But I’d like you to chain a large boulder to yourself for your runs

   You guys coming up to CFNI for the qualifiers?

   Oh, and the workouts have been annnounced here: http://www.crossfitnortheastengland.com/crossfit_northeastengland/european-regional-qualifier-workouts-and-movement-standards.html

9. when are they on man??

10. if it wasn’t for the HSPU I would have gone for a scaled version of the qualifiers workouts.

11. Had a look at that………..

    Aaaaaaaaaaah GOD!!!

12. Finally today, after 18 months of trying, i got my first chin-up

    All those bicep-curls i’ve been doing lately since i hurt my knee must have helped!

13. Congratz Deirdre! Now we’ll stop taking it easy on you!

    Team 1pm:
    Bobby – 14:26 @ 15Kg
    Jason – 14:20 @ 15Kg
    Tony – 14:21 @ 15Kg

    Welcome to Maire, who gave CrossFit a shot this morning. Deadlift sets of 5 up to 27Kg, then 21-15-9 of 17Kg deads/18″ box steps, 7:20.

    Just tried that bastard myself, still outta breath nearly 25 minutes later.
    Time – 15:50
    Tenacity – Encouraged by William
    Tears – Most definitely

14. Lot of dodgers tonight. I’m wondering is it the running or the dumb bells that put you people off.

    6pm: Damien – 22:16 (15Kg/500m row)

    7pm: Jeff – 15:53 (15Kg)

15. Thanks for the info re the shift work. I need to sort myself out a bit alright, it’s kinda messed around my schedule, my eating, my sleeping and my crossfitting, stupid job interfering with my working out! I just came off nights this morning and could only grab 4 hours of sleep before I had to go to college *sigh* so hence my no show at crossfit. I’ll be down bright and early tomorrow morning though.

16. Good work deirdre,

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