Wed, Dec 16th

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Double Metcon Day

Workout One:
Tabata Mash Up
Wall Balls
Hang Power Cleans (30Kg)

Post Score to Comments. Compare to June 29th

Workout Two:
3 Rounds for time
1 Min Max Calorie Row
1 Min Max Burpees (touch the girder)
1 Min Max Kettlebell Swings, 24Kg

Post scores to Comments. Compare to November 17th

Cycling Rob really needs a better nickname. He could also be a sneaky one to watch next year.

Cycling Rob really needs a better nickname. He could also be a sneaky one to watch next year.

Schedule until Christmas: Since a lot of people are busy running around it’s fairly quiet up at CrossFit, so evening classes will be on at 6pm and 7pm only from tonight. Lunchtime classes will run as normal. There’ll be an 11am class on Christmas Eve (sure what else are you doing) and then one again on St. Stephen’s Day. The Christmas to New Year’s Schedule is yet to be determined. Are many people interested in training over that time? Early or Late?

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39 thoughts on “Wed, Dec 16th”

  1. Will there be no 8pm class as well next Monday or Wednesday? Cant make those earlier classes when I’m workin during the week. With regard to training over the X-mas period definately interested in training.If its a public holiday early if its not then late.

  3. I’m definitely interested in training between Christmas and New Year, it might stop me eating selection boxes for breakfast. I’m off that whole week so i’d say around lunchtime would be good.

  4. pretty much the same i’m interested in training over Christmas, morning time to lunch would be fine time wise.

  5. I’m likely to be strung out on alcohol most of christmas week but when I’m not I’ll try make it up.

  7. I’m heading home to Cork for Christmas and wont be back up till work starts again on 4 Jan…eek! I have bought a skipping rope tho and maybe I could construct a box outta something to keep me going… Can anyone else think of any home-friendly workouts?!

  10. Im going to do a lot of mobility work over christmas, lots of streching, (for the playstation controller :P ), shoulder & lower body mobility work and some work with a tennis ball/pvc pipe to roll out some niggles.

    I was thinking some body weight stuff as I don’t have access to any weights, the Mardyke arena is still closed in Cork which have a nice Olympic lifting setup after the flooding last month, some sprints, practising double unders, handstands, burpees, some core work. That should keep me entertained/busy over christmas.

  11. Nice Pat, good plan.

    I’m going to take my training relaxed over Christmas and keep it fun. My will power has been severely tested over the last 8 weeks so a bit of time off any serious goals will do me good.

    I do have a few things I want to do though. I got a bunch of kettlebells off Tom recently so the plan is to learn a bunch of kb lifts and try get the technique down. I’ve been getting the hang of the clean so far but have had it smash it my forearm a few times.

    My one goal over the christmas period which has a metric attached to it is continous double unders for 2 minutes. Which is considered the gold standard for it. I reckon I can do a minute handy enough but fitness might be a concern with my lack of metcons lately (determined avoidance) to get the full two minutes.

  13. Good advice from sue there. In fact,if you guys would like,i can post the “at home” workout as well over christmas?

    Working on the old handstands is a good one too,we’re linking to some great progressions tmrw.

    In other news Tony beat me today in both workouts,with a cold.I’m quite upset by this.

  14. If you could post an “At Home” WOD that would be class! Now thats what I call service!!

  18. Had a quick look at site – loving it. love the colours – i know very girly ;-)

    The workouts at home would be very good and we could all post and try and beat each other :-)

  19. On the website, it’s verrry different. I probably wouldn’t have gone past the home page if I’d come across it. The photos of models rather than real people is quite offputting, I think photos of real people in the gym makes it more believable like I could do that/look like that if I joined.

    Seeing that home page and the photo of the girl on it. I would have presumed the gym is only for scary super fit people and wouldn’t have joined.

  20. Thanks a million guys,

    I think its a great site and he is taking his pricing structure from the states. What do you think of it?

    The people on the front are actually Crossfitters, the guy is Pat Barber who Derrick has a huge man crush on. I think someone else does but cant remember who,

    That said he is one of the top crossfitters out there

  22. Thanks for that link Sue I wont be stuck for workouts anyway! The WOD@Home idea sounds good too tho!

    Website looks very professional (military/bootcamp theme sprung to mind) but I have to agree with Eve that the American style models in all the pics are a little off putting. Are those guys up and running?

  23. Someone should tell Pat Barber that his model good looks are preventing the spread of crossfit in Europe.

  24. Wouldn’t be a fan of the website I must admit, have a bit of an eye for design and unfortunately it looks a bit website by numbers for my liking and as Eve said there’s no real personal feel to the website, the colours are ugly and clashing and the banner isn’t what I’d describe as professional looking, very badly photoshopped.

    The prices seem fairly steep as well to be honest, they would want to be providing one hell of a service, also €55 for dietary advice, go read Will’s 12 Levels of Nutrition, there just saved you €55. I smell a little of the Globogym about them with there 3 month commitments and a drop in fee of €15!

    But saying all that, that’s just the website, am sure the lads are fairly professional about the whole operation and will have to check them out at some stage, will try and save up my €15 drop in fee over Christmas! ;)

  25. Re: website very American looking.Commitment ?
    Tom re:man crush.Barber is great.Have not bee down due to the fact tha my real feelings for you may show through my rough ,face like a well chewed toffee exterior ;)

  28. I think visually it’s a pretty cool website, I like the industrial markings and whatnot, and the colour scheme is strong but IMO overall it looks professional.

    The use of the CrossFit Games athletes in the banner doesn’t put me off, but I appreciate that it would some people. I like the approach that Colm has had from the start of featuring people actually training in the gym on the front of the site.

    Best of luck to them, though, I take it this is Michael from Bray’s gym? More CrossFit affiliates in Dublin can only be a good thing.

  29. With that said, what do I know about websites! I defer to Pixie on what is professional or not. Well, him and Christian Bale.

  30. The crossfitdublin.ie site looks slick but I’m not a huge fan of using the imported images as the backgrounds. It’s a bit American in it’s approach and has that feel of “forging Elite Fitness”. I’ve no real problem with the pricing structure in terms of committing to the gym but the prices themselves are very steep.

    I’ll be interested in seeing the programming and the schedule. I don’t know the trainers but wish them luck. I’m a firm believer that CrossFit as an exercise methodology is simply unmatched if done correctly but I also believe that an affiliate is only as good as its coaches.Programming is as much of an artform as science from what I can see. We are lucky in CFI to have really experienced, highly certified and personable coaches who provide excellent programming and coaching.
    If the other affiliate are fortunate to have similar coaches they will do well.

    In other news http://robbwolf.com/?p=1053#comments
    Seems HQ deaffiliated Crossfit Norcal

  32. Cheers guys,

    On his pricing I think he is spot on if not a touch cheap to be fair. Take a customer, training three times a week with us and paying 75 euro. It works out at just €6:25 a class,

    Take what each of you consider a reasonable wage, plus rent and other costs and you see where the numbers get very askew very fast.

    I would be very interested to hear what you all have to say on the pricing, we have our own thoughts on the gym for current members but for a Crossfit gym to survive it needs a coach or three to be there all the time. This is certainly not cheap,

  33. Just had a look at the Crossfit Dublin site, am i correct in thinking its €150 a month for unlimited membership? Someone tell that man what recession means! That is absolutely ridiculous.

    If any of the Crossfit Ireland crew from Cork want to train over Christmas with myself and Pat in Mallow you are more than welcome. Just get my number from Colm and give me a text.

  34. I can understand the need to increase the monthly rate but doubling it seems a bit steep. I think the drop in rate is a great idea and maybe a lower rate for people doing less classes is good too.

  35. Just to reassure you guys,

    We wont be changing the pricing structure for our current members. You guys have supported us and helped us get to where we are today and we appreciate it alot.

  36. In workout news I don’t think the scores are worth mentioning today, I don’t think anybody is interested in hearing them :P

  38. Sneaky Colm, no ones going to look at yesterdays post..don’t worry though..I know your a weak performer.

  39. Colm – 172/139
    Dan – 146/120
    Tony – 198/168
    Special K – 182/134
    Downhill Rob – 140/148
    James – 170/154
    Jason – 168/159
    Pat – 156/151
    Robbie – -/136
    Sue – 116/112
    Lisa – 114/95
    Grant – 116/-
    Paddy (Cork) – 84 (WB/Girder Burpees Mash Up)

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