12 Noon Class Canceled Today
Workout of the Day:
“CrossFit Total”
Back Squat, 1RM
Press, 1RM
Deadlift, 1RM
Post loads to comments.
Happy Hanukkah to Sharon. Granted, we’re a little late, it started on December 12th, but he didn’t know when it was on either!
How I Learned to Stop Leg-Pressing and Use my Ass – Mark Rippetoe
5 Ways Weight Training Will Make You Man Up – The Art of Manliness
Taming the Carb Craving Monster – Primal Blog
Workout of the Day:
Olympic Lifting Total
3 One-Rep Max Attempts at the Snatch and the Clean & Jerk.
Post attempts to comments.
Jeff Versus His Nemesis
Shoulder Position for Snatch Grip – IronMaven
Diet As Dogma – Mark Sisson
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
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.
Secret Santa Day!!!
Workout of the Day:
As a team of two, complete the following, in order
75 Box Jumps
75 Push Presses, 35Kg
75 Calorie Row
75 Wall Balls
75 Over Unders
Only one person can be working at a time, and must complete between 10-15 reps each go before they can swap with their partner. Inter and Intra-Pair Abuse is highly encouraged.
Santa hitting the weights HARD!
Remember the Award Ceremony at 11!
Workout of the Day:
Strength/Skill Work
then:
“Tom’s Revenge”
5 Rounds for time of:
Run 200m
15 Pull Ups
Post times to comments. Compare to July 17th
Will falls in and out of favour with Brian depending on what he has him do
My Holiday Fitness Challenge to You – Tom Venuto
Schedule for Tomorrow:
10am – Group Workout (done in teams of two)
11am – Secret Santa, Gym Awards
8pm – Meet in Odeon Bar on Harcourt St for Tom’s Special Drinking Workout!
Workout of the Day:
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans, 60Kg
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Handstand Progressions by Norcal S&C – Part One, Part Two, Part Three
Are You In Contention for a Prize?
With only two days of voting left in the CrossFit Ireland Awards could you be in contention for this prize??? Carefully selected by the team here at CrossFit this is sure to make your Christmas that little bit special.
Please don’t forget that you may vote as many times as you like and that the closing time for voting is Friday at 5pm. There’s fierce competition in all categories so far so you could be the one to sway it! The Prizes will be awarded Saturday at 11am.
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.
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?