Workout of the Day:
Back Squat
3-3-3-3-3
then
As Many Rounds as Possible in 12 Minutes of:
5 Power Cleans, 60Kg
Run 200m
Post loads and rounds to comments.
Leap Dale, Leap like you've never leapt before!
Squat Warm Up – Brian Degennaro
The Fastest Possible Mile – Gravity And Levity
Munster are playing Sale Sharks in Musgrave Park, Cork on Friday night at 7pm.
Who wants to go?
Tickets are €25 as it looks like the cheaper ones have sold out.
Who’s in?
Also, let’s talk cars. I know Bobby & Pixie have space in the jerk-wagon. I’m taking R*Dawg so I’ve space for two more. Who else is driving/needs a lift?
Dee and meself need a lift as we are vehicularly challenged.
That article on the fastest mile is great gas, I love those pseudosciencey articles that throw graphs around the place in order to legitimise things. Enjoyable article though all the same.
The squat warmup is pretty cool too, I saw that a while ago on the CFNYC site. That man is outrageously flexible.
Ed, yourself and Dee are welcome in the jerk-wagon if you’re up for splitting the cost of the petrol with me and Pixie?
Yup, that’s a given anyway. I’ll sign the contract!
Catalyst athletics have a standard warmup that might be of intertest hither:
http://www.performancemenu.com/wod/video/CAStandardWarmup.mov
That mile thing is strange. I ain’t sure if it’s serious or just a bit of a larf.
I’ve kind of put it in the backfoot at the moment but I have it in my head that I’ll try for a 4:59 mile at some stage. Improving my mile run was the first performance based goal I ever had because we used to do it as part of PE in secondary school. I don’t have an offical time but I was playing GAA fairly high level when I was 17/18 about 5 days a week and would have been down pretty close to the 5 minute mile maybe even inside it. I was faster then than I am now anyway as far as running goes but probably overall more fit now with the lifting of weights and what not.
I call shotgun in the jerkwagon, mostly cause I’m a bit of a douche!
Oh sign me up for the rugby as well, I’m up for that.
Excellent. The Fine Gael Jerkwagon is now full. The Colm O’Reilly Experience featuring R*Dawg still has spaces available though folks.
What time are you’s all heading down on friday by the way?
The convoy was planning to leave at 1pm, after the Friday afternoon class.
Bad news for Team Old Man, Double D is out for Langerfest
Pixie, shotgun rules state that one must be in view of said vehicle/wagon before one can call shotgun. Glad to see you have the douchbag spirit though!
That’s dissapointing. Hope things clear up for you soon D!
Eamonn, I’ve no idea what time Team Clownbox is leaving at but the jerkwagon should be leaving around one or so.
Pixie, I’ll stop by your house first. Just so you can get shotgun.
Team Douchebag – We’re assholes.
Double D
Ok, I’ll try weasal a half day off work. I took yesterday off and with a bit on this week I can’t be too greedy. I’ll come down for 12:45 and I can drive if we need more vehicles going down otherwise I’ll hop in with someone else.
I’m not really a rugby fan, but if everyone else is going to the match then I’ll tag along.
This should be an interesting metcon. I predict the pacing for the 200m runs will be the significant bit.
Rugby match is a good idea Colm, Pat and I are up for going too.
We just bought tickets for the North terrace, €17 plus booking fee.
€17 including booking fee.
i’ll drive on down if anyone wants to travel in style they’re welcome. ya rugby match is a good idea, count me in. will we buy tickets at the gate or what?
Tony – 100Kg; 10/5box jumps
Dale -110Kg; DNF
Stephen – 125Kg; 8/5PC
Ruairi – 110Kg; 9 rounds
Pat – 95Kg;
Garvan – 115Kg;
Pixie – 100Kg;
Bobby – 105Kg;
Essentials
3 x 15air squats/15 sit ups, 200m at each side
Padhraig – 6:43
Grant – 7:11
Eve – 8:22
Brendan – 8:59
Pat – 8 rounds, 5 cleans @ 50Kg
Pixie – 7 rounds, 1m
Bobby – 7 rounds, 5 cleans
Garvan – 8 rounds, 2 high box jumps
John – 6 rounds, 6 cleans
I’ll not be going to the rugby anyway on account of my not having the faintest interest in it. So there.
Hey Double D,
Sorry to hear you can’t make Langerfest. It won’t be the same without you.
Pingback: Mon, Aug 31st – CrossFit Ireland - Great People. Great Fitness.