Workout of the Day:
Strength/Skill Work

followed by:

“Helen”

3 rounds for time of:
400m Run
21 Kettlbell Swings, 24kg
12 Pullups

compare to Sept 25th, May 21st , Apr 9th

For participants in project hugening, an alternative to hard work and massive quantities of food has recently been discovered:

“Core” Stability “Training” – Mark Rippetoe
Ice Massage – Crossfit Invictus

Regular Class Only at 10am today. Olympic Lifting at 11am.

Workout of the Day:
7 Rounds for time:
7 Overhead Squats, 45Kg
7 Pull Ups
7 Wall Ball Shots

Compare to September 19th

then
Abs & Stretching

So You Think You Want a Muscle Up? – CrossFit Norcal

***Announcement***
It seems we were a little ambitious with our planned move date as finding that point between where the landlord is happy and we are happy is proving rather difficult. We will be keeping you guys posted every step of the way but for now we will be running things as per usual here in Tallaght. We apologise for the delays and for not hitting the target date.

Workout of the Day:
Max Effort Testing

then
Spend 5 Minutes Walking on your hands.

then
Abs & Stretching

Front Squats - They Just Plain Rock!

Head Faults Revisited – Kelly Starrett
Coping With Injuries – Steve Duperre

What injuries have you picked up in your life so far? What have you done about them? What’s your experience been like with professionals when dealing with them?

Workout of the Day:
Max Effort Testing

then
25-20-15-10-5
Sit Ups
Double Unders

then
Abs & Stretching

Why Junk Food Won’t Make You Happy – Precision Nutrition
Judgement Time! – Dutch Lowy

Workout of the Day:
Max Effort Testing

then
100 Push Ups for time.

then
Abs & Stretching

Biran giving it Socks on the Rower

Dominos Scientists Test Limits of What Humans Will Eat – The Onion (Humour Piece)
Omega-3 Eggs – Stephan Guyenet
Cholesterol & Eggs: How Many Can You Eat a Day? – Stronglifts.com

Workout of the Day:
Max Effort Testing

then
3 Rounds for time of:
Run 200m
10 24Kg Kettlebell Swings
10 Burpee Box Jumps (24?)

Compare to May 9th

then
Abs and Stretching

CrossFit versus Husband – CrossFit Mt. Baker (via CF Vancouver)
Three Important Ab Exercises – Greg Glassman

Workout of the Day:
Max Effort Testing

then
9-6-3
60Kg Thrusters
C2B Pull Ups

Post lifts, loads and times to comments.

Eve and the Loneliness of doing a Metcon on your own

CrossFit Mom
Food For Sleep – CrossFit Toronto

Kris Kindle?
Anyone interested in doing a Kris Kindle for the gym this year? We can keep it small (say under €10) so no one’s under any real pressure. I love Kris Kindles personally, they’re always a good bit of craic.

If you’re interested, post your name below or give it to me, Will or Tom up at CrossFit. We’ll swap gifts on Saturday, December 19th (which is also the last day of Project Hugening).