Boxing Workshop today at 2pm in Sandyford! All regular classes and Olympic Lifting at 12 still going ahead.
Workout of the Day:
Individualised Training
then
“That’s a Ridiculous Weight”
15 Dumbbell Snatch Right Hand
15 Dumbbell Push Press Right Hand
15 Dumbbell Snatch Left Hand
15 Dumbbell Push Press Left Hand
Run 400m
12 Dumbbell Snatch Right Hand
12 Dumbbell Push Press Right Hand
12 Dumbbell Snatch Left Hand
12 Dumbbell Push Press Left Hand
Run 400m
9 Dumbbell Snatch Right Hand
9 Dumbbell Push Press Right Hand
9 Dumbbell Snatch Left Hand
9 Dumbbell Push Press Left Hand
Run 400m
Post times to comments. Compare to July 8th
Im sure Stephen was thinking of plenty of reasons why he would stop in the middle of Catherine!
More on Vitamin D – Fat Head Blog (long videos attached)
Statinators Spill the Beans – Dr Eades
Anybody selling fish oil? would like to get some in.
Robbie – 12:47 as rx’d
Sue – 17:08 as rx’d
Louise – 14:32 as rx’d
Jimminy – 9:22 as rx’d
Paddy – 11:26 (10Kg)
Lisa – 20:23
Pat – 14:05 (PLUS)
Tony – 8:46 (16Kg kb)
Pixie – 11:40 as rx’d
Brendan – 18:08
Eve – 13:13 (5Kg 12-9-6 250m row)
Olympic Work (Snatches)
Tony – 45Kg, tall snatches
Eamonn – 55Kg, Snatch Balances
Louise – 35Kg, 40Kg Snatch High Pulls
John – 20Kg Hang Snatches x 3
Pat – 35Kg, 60Kg Snatch High Pulls
Stephen – 65Kg Snatch Balance
Really good sess today…we still on for every saturday?
oh also found this
WFS
http://www.performbetter.com/catalog/assets/Exercisesheets/PDF/FoamRoller.pdf
pat – what does PLUS mean? more weight or reps. i can have you making me look bad next invitational
Tom thanks for organising the boxing, it was good fun.Also C+J 80 kg (pr).
Could this come up in the February invitational…….who knows????
Great session today guys, enjoyed the boxing too cheers Tom, not to mention the sophisticated coffee!
PLUS was with extra weight, 20Kg instead of 15Kg
Just wanted to mention that today was one of the best days I’ve had down at CrossFit Ireland. The atmosphere was brilliant, the reason I enjoy coaching, really.
Great banter, encouragement from everyone to everyone, and people really pushing themselves. Sue and Lisa tackling the rx’d weights and truly giving it socks, Brendan stepping up to a weight that was a bit heavier that he was comfortable, the list goes on.
It’s also nice to see how welcoming people are. The ‘old hands’ and ‘newbies’ chatting away to one another and being really supportive and encouraging.
The Oly class was great too. A lot of lifters in a small space doing a lot of work crammed into an hour and you all made progress throughout the class. Not easy after a tough metcon.
Just saying thanks and great work everyone.
I’d Like to echo what Colm said, the craic, hard work and abuse today was fantastic, It was great to see everyone push themselves that bit harder. Some very impressive performances from the group, great to see the girls tackle the RX weights, well done one and all. The great group atmosphere was summed up by everyone running the final lap with Lisa.
The Oly class was excellent and will hopefully become a regular feature, so thanks to Colm for his time and coaching.
The atmosphere down the gym is always great but today’s was the very reason why I choose CrossFit over a big commerical gym.So for anyone out there thinking about joining, contact the guys and get started. You’ll get the coaching, support, encouragement and of course Abuse you deserve!
Well done everyone today
How’d the boxing go? This song was going through my head all afternoon.
http://www.youtube.com/watch?v=-7l250E5uM4 (hmm kind of WFS)
I think I’ve just got my breath back….Now! Ha! Only messing but seriously thanks to everyone for the encouragement and abuse in equal amounts today I couldn’t have got through it otherwise! Really enjoyed the class, a great way to spend a Saturday morning-sure where else would ya be?!
Yep really enjoyed the day today as well, and thanks to Tom for organising the boxing, I’m looking forward to giving it another go.
And thanks to Reg for look ing after us all today.Cheers
John,
I’ve 1 bottle of fish oil left, I’ll bring it monday