Workout of the Day:
Climb the Rope!!!
then
200m Overhead Walking Lunge, 20Kg
You can use the bar or bumper plate for this. For a lunge to count the knee must touch the ground lightly. Everytime you put down the bumper/bar, you must complete a 5 burpee penalty.
Post height, time, and number of burpees to comments.
The Classic Hard Man Pose - Chris from Lananne Fitness in San Fran after his workout with us last Friday.
This Announcement really should have come sooner:
Starting tomorrow night at 7pm, we’re going to have a weekly gymnastics class. While you can get a decent training benefit from practicing the movements as they come up during the WoDs, to really develop skill in them dedicated regular practice is necessary.
To start off we’ll have a dose of tumbling, rolling, and generalized messing about on the matted area.
Colm does the gymnastics class mean there is no crossfit at that time too are you holding them at the same time ?
Hey Dale,
Myself and Will will both be there, so if anyone wants to the WoD they can as well.
If it’s successful we may add a second day to this, depending on the schedule.
Cool ! Really enjoy the gymnastics part of the WODs. Though won’t make it down tomorrow, off to the Dundrum theatre where my niece is a lead in a play.
Nearly fully better, so hoping to make it down on Saturday.
Cool i like the gymnastics WOD too ill be down tomorrow
Excellent, time to start developing some mad skills.
I don’t think I have ever climbed a rope in my life before….
Sounds like you’re about ready then, Pat.
Mad gymnastics skillz Eamonn? I hear chicks dig them, along with abs but don’t tell the oul lad.
I should be down tomorrow night to roll about the place.
Yes Bobby. If I can’t perform a backflip after one class there will be words had.
I will evaluate the lads’ hardman poses on the Van Damme scale.
Stephen: [Technical Failure]. Although Stephen has hardman pose potential, his holding up of a t-shirt prevents him from really contending as he is prevented from adopting the correct folded arms position. So- Technical failure.
Pixie: 8/10. Pixie has managed good forearm bulge on the folded arms position and scores highly for his “Wait, didn’t I just kick your ass yesterday?” facial expression. He’s ready to punch a bunch of zombies in the head.
Chris from LaLanne fitness: 7/10. Solid form on the folded-arms but adopted more of a “I COULD kick your ass” expression as opposed to Pixie’s “Yes, I already kicked your ass” expression.
Tony: 4/10. Ah, it started out so promising- textbook arm-folding and standing just forward of Chris as if about to walk across and slap the camera-man. But then Tony throws it all away by smiling. Hardmen only smile if they’re delivering a one-liner. Not a technical failure but a dissapointing showing.
Well done, Ruairi. Well done, indeed.
R*Dawg could kick all your asses.
I misunderestimated this workout- last time Will and I did this with 20kg bars and no penalty burpees… totally different WOD.
Tom B – 16:48 as rx’d
Tony – 22:41 as rx’d
Scott – 26:26 as rx’d
Amy – 27:01 (10Kg)
Damien – 16:35 as rx’d
Peanuts – 18:08 as rx’d
Bobby – 16:10 as rx’d
Robbie – 16:10 as rx’d
Paddy – 18:08 (10Kg)
Sofia – 11:34 (no weight)
Pat – 18:04 as rx’d
Margaret – 22:50 (10Kg)
Ruairi – 14:15 as rx’d
Essentials
3 x 10 OHS,200m run
Grant – 4:56 (20Kg)
Eve – 5:04 (7Kg)
Jesus another tough WOD today will these things ever get easier!
For those of you who are interested I hope this legend signs for the UFC tomrrow.
http://www.mma-core.com/videos/_The_Never_Ending_Story_Of_Fedor_Emelianenko?vid=10004202&tid=100
Paddy, they’ll get heavier and faster, never easier
Ma legs Charlie Murphy!
Seriously, glad I’m resting tomorrow.
Shane, Stephen, Tony, Colm, you guys rock, especially on the rings! Many, many thank you’s to you all for showing such great hospitality. Actually, in the 16 years that I have been traveling to Ireland, I have yet to meet an inhospitable Irishman. To those of you at Crossfit Ireland, please feel free to look me up if you are ever in the San Francisco Bay Area. I would be happy to show you around and take you to LaLanne Fitness for an SF WOD. You can reach me at: Christian_Carr@yahoo.com
Cheers!
Chris