If you’re reading our site and any of the workouts listed here look too difficult for you to even contemplate coming down remember that we scale everything to meet your needs and abilities
Workout of the Day:
Individualised Programming
then
3 Rounds for time of:
10 Deadlifts 125Kg
50 Double-unders
Post times to comments. Compare to October 15th
A Massive Thank You to Everyone who helped with the move to our new Sandyford Location. We’ve been putting in the hours to get it up to scratch for you and will be making continuing improvements over the next few weeks. Photos of the move and decorations can be found here.
What Are You Going to Do in 2010? – 70sBig.com (Watch the video too, it’s genius)
Cordain on Saturated Fats – Whole Health Source
Just testing new comments.
That video in the 70′s Big link is simply fantastic!
Think this WOD will be a good wake up call for me, after 3 weeks of no real training and absolutely horrendous eating I’m definitely going to get knocked on my ass tomorrow. I need a wake up call though so it’s all good!
Love the new site by the way, when the last couple of changes are made to it it’s going to rock!
Lovin the new blog. This WOD looks good
Oooh check out the snazzy new site! 150 double-unders – eek.
Dying to get out to see the new gym like Pixie said after a few weeks of doing nothing a WOD will probably murder me. Anybody know what the snow/roads are like out in Sandyford? Are there classes tonight on the same times as before?
Just seen the timetable on the new website…
Unfortunately, the roads in our estate in Kiltipper are really bad, just sheets of ice tis morn. It may melt away today a bit, but if this keeps up not sure if we’ll make it over to sandyford this week at all
Paddy, my guess is that Sandyford industrial estate is probably fine cos of all the businesses out there. I heard on the news tis morn that the slip roads off the M50 are quite slippy.
Looking great guys , Road in sandyford are icy but should clear up i reckon later on
Roads are fine in Sandyford – might be a little slippy in some shletered areas but other than that it’s grand – took me the ususal 45mins this morning.
Deadlift work and then a deadlift WOD??? hmm not sure on this one
Swit Swoo, like the new look!!
John just think to yourself…..”what would Mikko do?”
I’m sure you’ll find the answer!
John,
Remember our priorities? We’ll hit that DL heavy, and for you we’ll do push presses in the metcon, so it still is fun, and also works on that other blasted weakness.
Sue,
Do you know if it’s just the estate is Kiltipper Road iced up as well? Oh, and I chuckled at slip roads being slippy.
Everyone,
Thanks for all the well wished. We hope you like the new site and find it easier to navigate. Still a good bit to do but the new design makes changes easier for us to implement.
We’re very happy with the new place and are really looking forward to growing our fab community alongside you guys. On a personal note, thanks to Will for his stoic work ethic over the holidays, and Tom for his foresight and organisational skills.
Oh, and less than 5 weeks to the Invitational! Could Deadlifts and Double Unders come up? Who Knows!
Thanks for the info on the roads hopefully should be able to get out, might buy a sled just need to find a couple of hounds to pull it. Sick of the snow now at this stage.
The new website looks deadly, what’s the plan for those of us that can’t skip at all let alone do double unders?
Snowed in since last thursday. I even resorted to making a set of snow chains out of fencing wire yesterday with some sucess. They lasted for a few miles and gave some traction but my van was struggling on the steep hills which were just like a skating rink.
Since i haven’t trained since last Wednesday it was time i did something.
I did a modified Barbara subbed Dumbell push presses for pull ups, used 2 x 17.5Kg Dumbells
20 Push presses
30 Push ups
40 Sit ups
50 squats
5 rounds for time, rest 3 mins between rounds
32:32 push ups being the worst part after the push presses
Tony if you need a tow out give us a shout
Dale,
Cheers, I think I’ll be investing in a second hand 4WD shortly, this getting snowed in is becoming a too regular occurance. If i don’t get out soon I’ll be forced to drink the rest of the christmas booze, thankfully most of the junk food is already gone.
we live in wicklow , therefore we get snowed in allot hence the reason i have a new 4×4 that and i live on a farm but the area you live in gets snow so it is well worth it , if you buying one get good tires on it
Colm – it maybe that I just can’t find it but is the link for the Forum now missing with the new layout
Colm, not sure on the Kiltipper Road, as it might be classed as a secondary road. The road up from Shamrock Rovers Stadium (I think called Whitestown Way) is driveable.
Went for a run at lunchtime, luckily working in town I can get out and do a few bits at lunch.
Set of winter tyres for ye Tony & you would be laughin
http://www.eiretyres.com/Winter_Tyres.html
Did my first workout at the new place earlier today, kickass.
Btw can you turn on a timestamp on the posts Colm?
Will try get down for the eight o clock class, might be a bit late though! Looking forward to seeing the place!!
Best video, ever.
that’s it…i’m getting a mullet!
The new place is great!
I thought it was Tony with a mullet!
First Day down, thanks to everyone who trained today. We’ll hopefully have all the hiccups ironed out soon enough.
Eamonn – 35Kg S, 40Kg SB (3); 9:37 (100Kg)
James – 45Kg P (5); 10:28 (80Kg/SU)
Dee – 12Kg S, 30Kg P (5); 14:58 (70Kg/25DU)
Stephen – 65Kg P(5); 12:33 as rx’d
Robbie – 55Kg P(5); 13:34 (100Kg)
Pixie – 100Kg BS (5); 9:20 as rx’d
Paddy (Dub) – 60Kg BS(5); 8:31 (90Kg)
Afro Eoin – 60Kg PJ(3); 9:00 (90Kg/SU)
Jeff – Mobility With Will; 8:06 (90Kg/SU)
Special K – 40Kg OHS(5); 11:48 as rx’d
Neil – 90Kg FS(5); 14:43 (SU)
Marianne – 25Kg FS(5), 20Kg SJ(3); 7:15 (50Kg/SU)
Damien – 70Kg B(5); 13:04 (100Kg)
Grant – 65Kg FS(5); severe case of post Christmas sickness
John – 70Kg DL; 8:41 (45Kg PP/SU)
Eve – 27.5?PP (3); 12:25 (40Kg/SU)
Louise – 42.5Kg PP (3); 13:35
David – Back Squat; 8:08 (100Kg)
Pat – 60Kg OHS (4); 10:25 as rx’d
Jimminy – Spinning Class before he came down; 9:43 as rx’d
Scott – 70Kg PP(1); 14:49 (90Kg)
Paddy (Cork) – 30Kg OHS (3); 14:11 (70Kg, he’d also like me to point out some dodgy skipping on Round 2)
Essentials
3 x 1 min burpee, 1 min push press, 1 min row
Roger – 49/50/45
Alex – 46/48/46
Niamh – 39/52/59
Niamh – 41/39/39
Janice – 43/37/35
Richie – 39/32/37
Lisa – 32/35/36
Man that WOD was a wake up call for me! That’s one WOD that I should be shining in as it has my two favourite movements but instead my time was two minutes slower than the last time I did it! Glad I’m back Zone/Paleo today but it’s going to take a week or so for that to kick in!
Loving the new place by the way, a bright future for CrossFit Ireland!
I did 3 sets of 3 at 30kg for the push presses, I possibly could have gone heavier but I hit my nose in one set and felt a bit sorry for myself.