Workout of the Day:
Strength – Lift
then
Tabata Mash Up
Power Cleans, 70Kg
Ring Dips
Tabata is a training protocol where you work for 20 seconds, then rest for 10, completing a total of 8 intervals. In a Tabata Mash Up, you alternate between the two exercises, in this case the Power Cleans and the ring dips. In total there are 16 intervals, and the workout lasts for 8 minutes. Post total reps completed to comments.
Our Novices - Pure Untapped Awesomeness
Why Quick, Cheap Food Is Actually More Expensive – Mark Hyman
Lift Heavy and Look Good – Phil Wagner
16 Days until the September Invitational!
Roger Bateman – Athlete Profile
Arlene Hunt – Athlete Profile
Alex McGann – Athlete Profile
For those of you taking part in the Invitational, Leonie Guy who prepared the BBQ for us has offered to cater for you. Leonie’s food is delicious and received rave reviews on the day from everyone lucky enough to get some. This is a long day and often people come unprepared regarding their food.
“Don’t be that guy” K*Starr
This is the menu Leonie has suggested:
Roast turkey, Salmon, Baked Ham, Lemon Chicken
Tomato olive and rocket salad
Broccoli fetta and cashew nut salad
Cucumber and Melon salad
(Pitta pockets)
Selection fresh fruits
€14
She needs a minimum of 20 people to make this a runner so please attach your name in the comments if this is something you want. We will leave a envelope in reception for you to sign and stick the cash in for her.
I’ll get the ball rolling here – Stick me down for the gourment food package for €14 please….thanks Leonie
Coffee is AWESOME!
I’ll get in on that food plz
Me too on the food. Gotta eat big game day brah.
Leonie that sounds gorgeous , count me in . Pay you in advance I assume . I’ll c u saturday
16 days cant wait
Count me in too!! will pay 2moro with registration fee.
Count me in too please.
Ah whopper! Gotta get me some of that please.
Will drop the cash in tomorrow with fees buuuuuuudy!
Leonie, that is so fantastic of you madam. I would like to contribute to this fund. I won’t be in until next week, but I will pay on Monday. Thanks a million.
* goes back to fretting about invitational*
I will get in on the food too….was so yummy the last time and don’t want to have to worry on the day. Will be in mid next week so will pay then.
Arms are in bits from Fran:(
Looking good for food guys,
Remember Leonie needs a minimum number for this so if anyone is thinking about please stick your name on the list today.
Thanks,
Leonie count me in! Yum!
Sounds like a massive feed. Stick me down for it.
Sounds awesome. Stick me down for some grub aswell, thanks!
dear leonie,
garvan will eat all your food, so count me in
regards, garvan
Leonie
Clearly athletes get priority but I was planning on dropping up to the institute only to watch some of the invitational…..is it cheeky to count me in the pot too?!?
Can fix up next week when I am back.
Gav
112 reps
Throw Mike’s name on the food list too! Thanks!
Hey, count me in on the food please too, sounds awesome! Many thanks
Novice
Dec – 64 (40kg)
Brian – 77
Damian – 83 (35kg)
Claire – 107 (20kg)
Stephen D – 117 (30kg)
Jamie – 92 (40kg)
Aoife – 102 (12kg)
Liz – 91 (15kg)
Gav – 74 (40kg)
Margaret – 109 (12kg)
Mona – 104 (12kg)
Mark – 116 (35kg, B)
Intermediate
Lorna – 112 (35kg, pink)
Marta – 100 (30kg, G)
Patrick – 75 (40kg, B)
Bren – 77 (wallball, blue)
Colum – 59 (70kg, pink)
Roger – 102 (50kg, pink)
Colin – 64 (55kg)
Barry – 82 (40kg, mini)
Dave D – 80 (30kg, pink)
Simon – 98 (50kg, pink)
Kieran – 77 (60kg, pink)
Shane Fl – 85 (50kg, pink)
Ross – 128 (40kg, blue)
Eoin O’C – 104 (50kg, pink)
Advanced
Jimminy – 85
Damien – 77
Eamonn – 83
Tony – 82
I’ll be down for some of that grub!! Sounds lovely can I pay on the day????