Mon, Dec 21st
Workout of the Day:
“Fran”
21-15-9
Thrusters, 45Kg
Pull Ups
Post times to comments. Compare to October 26th
Looking Good Guys & Gals, Looking Real Good!
Paradox of the Aging Athlete – Darin Deaton
Sugar Addiction – NephroPal
Christmas Timetable:
Monday, December 21st: 12noon, 6pm, 7pm
Tuesday, December 22nd: 6pm, 7pm
Wednesday, December 23rd: 12noon, 6pm, 7pm
Thursday, Dec 24th: 11am
Friday, Dec 25th: Closed
Saturday, Dec 26th: 11am
Monday, December 28th – Thursday, December 31st: 11am. (If there is a demand for an evening class please let us know today so we can schedule them)
Friday, Jan 1st – Closed
Saturday, Jan 2nd – Normal Service Resumes
Please keep an eye on the site just in case anything unexpected happens. This may include Colm finding a bottle of Captain Morgan’s or Will discovering some Gin.
Comments (24)
Loving the photos. A fun night.
Thanks for the pressie on Saturday guys, it’s really lovely.
Hopefully will get up at some stage over the Christmas.
Merry Christmas.
Good fun on Saturday night. The Village is a complete blank but I recovered for Eddie Rockets on the way home.
Just watched the world records that were set in the mens weightlifting
http://www.youtube.com/watch?v=_EUcV1hX3S4&feature=rec-fresh+div-r-5-HM (wfs)
Anyone else want an evening class on the 30th?
Who thought Fran was a good idea?? Seriously.
I’ll vote for an evening class as well for the 30th
Tom
Fran is the best christmas gift a guy could ask for
The post alcohol doom and gloom had enveloped me before Fran, now after Fran the world seems a little worse, i seriously don’t like this feeling, seriously – FML
What was your time Tony?
Hahahahahaha hate to be doing Fran today. If it’s any consolation, yesterday’s total training volume for me was;
Squats – 12,773kg
Bench – 9,118kg
and *ahem*
Curls – 3,400kg
Now, the real reason for me posting – does anyone have any good double under tips or tutorials for me?? I figure with the invitational coming up it’s the one movement that REALLY holds me back so it’s time to learn it.
I’d be on for an evening class on 30th too.
http://journal.crossfit.com/2009/07/the-boz-todd-experience-episode-3-part-5.tpl
^^ double unders. There’s another vid or two there as well. Keep your elbows tucked in close and whip at the wrists. Using longer rope than you think helps me too. I grip the end of the handles.
Does anybody know any good palaeo receipe sites..Pixie maybe? I’m off for three weeks over christmas so I have time to learn how to cook a few dishes. I’m going to have to eat alot of meat & veg to keep size/strenght while dropping the extra Eamonn.
Poor Tony is in need of a lot of hugs. The Doom has severely affected him.
Special K – you’re in enough trouble as it is, with your dodging of the Saturday Metcon, the Saturday Drinking Session, and the 12 o’clock session today. Tony is not impressed.
Has anyone a time preference for the evening class? Or will we say 6o’clock?
Shocking News Guinness Brewery Jame’s gate is on fire
i hope my Guinness is ok . Also happy Christmas to you all if i don’t get don’t before Wednesday.
I found this website/blog quite good for recipes Eamonn: http://www.marksdailyapple.com/primal-meatballs/ the meatballs were amaaaazing and the recipe made tons, enough for about 4 people and they freeze well too.
I found this website has quite alot of recipes: http://www.marksdailyapple.com/primal-meatballs/ these meatballs were particularly amaaazing and the recipe made tons, enough for about 4 people. You do need to get proper posh sausages though from the likes of Fallon & Byrne.
Eamonn this should have a few. Am Sure the food Nazi will on soon with some better ones as well. http://www.thepaleodiet.com/nutritional_tools/recipes.shtml#Low%20Fat%20Meat
Thanks Paddy I’ll check that out.
btw Hanley how the hell did you do that much volume? Those numbers are insane.
6 o’clock, but I’m going to ask for that day off work tomorrow so if they let me I wont be there for the class after all. I’ll let ye know tomorrow asap.
Why didn’t any of you help that poor special needs kid in the middle with his sweatshirt?
5 or 6 which ever is handy.
Eamonn,
AM and PM sessions as listed below… messed up my timing on Saturday and couldn’t get to the gym in time so I had to make it up yesterday cos of the weird opening hours over the xmas period.
———-
MORNING SESSION:
Power Cleans:
60kg x3
80kg x2
90kg x2
100kg x2
110kg x1
115kg x1
120kg x1 (full clean)
120kg x1 – power clean
Speed Pulls:
120kg 8×1
Squats:
60kg 2×5
100kg x3
130kg x1
*belt*
160kg 7×5
Bench:
60kg 2×3
90kg x2
112.5kg 7×5
Curls:
50kg 7×5
———————-
EVENING SESSION:
Squat:
62.5kg 2×3
102.5kg x3
132.5kg x1
152.5kg x1
*belt*
172.5kg 10×3
Bench:
62.5kg 2×3
82.5kg 1×3
102.5kg x1
122.5kg 10×3
Pull ups:
bodyweight x10, 10, 20
Curls:
55kg 10×3
Inverted Rows:
bodyweight 3×12
——-
And no, it was not fun. Strangely tho, I’ve minimal DOMS today. My glutes are a bit sore, and my traps are achy, but not much else. Tomorrow will tell all tho. Not even like I’ve an easy day then either. Gotta do;
Squat – 150kg 4×9
Bench – 107kg 4×9
Curls – 47kg 5×9
Rows – 4 sets
I’d be on for an evening class on the 30th, if it suits.
You’re a sick man James!
Dan – DNF (Faked Injury to avoid the deathmatch)
Jason – 9:41
Tony – 6:43
James – 10:13 (35Kg)
Special K – 5:33
Pat – 6:40
Eve – 10:23 (17.5Kg/G)
Tom – 14:11
Most of these also carry the FML mark.