Wed, Feb 17th

Please note that comments are still open. You just need to click on the title above “Wed, Feb 17th” to see and post your own. We should have this fixed later. Thanks!

Workout of the Day:
Strength Work – Squat

then
Row 500m x 3

Post times to comments. Compare to December 8th

The Lads in The Essentials Cutting Their Teeth on Cindy

Preparing and eating quality food is the most caring thing we can do for ourselves and others. – Melissa Joulwan
Do You Know When to Stop – Josh Hillis

Remember this Saturday:
10am – Free Coaching Session and Fitness Assessment for non members. If you know of anyone who might be interested in this, please let them know about this and let us know so we can plan according to numbers.

11am – “Eve”. We’re giving Eve her send off workout this Saturday as well. Share the workout with her. If possible, please wear pink and/or leopard print.

1pm – Nutrition with Will. This is also open to members of the public. Once again, if you know anyone girl who is interested in dropping a dress size, toning up, or a guy looking to come up a little, please feel free to invite them along.

11 thoughts on “Wed, Feb 17th”

Hey all,

The new layout has a few glitches. Email info at crossfit dot ie if you find any. Working on making it better for the first time viewer as well as you all.

Colm

Wow loving the new look, nice job!!!

Looks deadly I like the new colour scheme.

Nice new look guys.

Quick question re: the DJ complex/warmup thing. I tried it today in the gym, not sure I’ve the order or reps right though.

5 reps of each of the following

Deadlift
Hang Power Clean
Front Squat
Push Press
Overhead Squat
Snatch Balance

Did 3 rounds of that with a 20kg bar. Proved to me that my fitness is shot. I am a svelte 83kg now though.

Hey Bobby,

We’re going to shoot the Warm Up Complex now in a few minutes. Currently it exists as

Hang Power Snatch
Overhead Squat
Push Press
Front Squat
Hang Power Clean
Deadlift

This way you’re generally working from your weaker movements to the stronger ones.

I’ve been playing lately with round 2 of replacing overhead squats with snatch balances and push presses with push jerks if you’ve got the movements down. In Round 3 I’ve got people to experiment with hang squat snatches and hang squat cleans in lieu of the power versions and the squat movements as two separate exercises.

We’ll see how it works out for the next while.

WOD

Squat 90kg Front squat 3 sets of 5 . 1 set at 95kg 3reps

Rower 500m

Round 1 = 1.34
round 2 = 1.30
Round 3 = 1.53

rower is not my friend

Thanks Colm, so I was doing it backwards then. Cool beans. Nice idea about the squat cleans and snatches, I’ll keep that in mind when I’m in the gym on Friday and report back. I expect lots of falling over.