Friday the 28th of December

Skill

Back Squats

Workout

21-15-9

Back Squats 50kg/70kg

Box Jumps 20"/24"

Wall Balls

Thursday the 27th of December

Skill - Pull Ups


Workout

3 Short Amraps

7 Minute Amrap

5 Hand Stand Push Ups

7 Toes To Bar

9 Burpees

5 Minute Rest

7 minute Amrap

30 Double Unders

10 Thrusters

5 minute Rest

5 minute AMRAP

Pull Ups

CHRISTMAS EVE WOD ;)

Merry Christmas everyone I'm so looking forward to hitting this Workout with you all today.

CFWD 12 days of Christmas

1 Power Clean  30kg/45kg

2 Kettlebell Swings 16/24kg

3 Burpee Broad Jumps

4 Ring Dips

5 Box Jumps 20"/24"

6 Push Ups ( Hand Release )

7 Sumo Deadlift High Pulls 30/45kg

8 Pull Ups

9 Overhead Squats 30/45kg

10 Walking lunges ( holding the bar in a front squat position)30/45kg

11 Toes To Bar

12 Clusters  30/45kg



As done Re - The twelve days of Christmas the song.

Stay Strong

Lorna

Saturday 22nd of December

Well we have not run in a while time to bring it back I think :)

50 Pull Ups
Run 200 metres
100 Push Ups
25 Burpees
150 sit ups
Run 400 Metre
200 Squats
40 Burpees  
250 Double Unders

Friday the 21st of December

Skill

Over Head Squats

Workout

10-9-8-7-6-5-4-3-2-1

Power Snatch 25/35kg
Bar Hop Burpees

1 minute rest

AMRAP 5 Minutes

Toes To bar

Thursday the 20th of December

Skill

Pull Ups

Workout

Amrap 20 minutes

5 Power Cleans
5 Front Squats
5 Push Press
5 Over Head Squats

40/60kg

Tuesday the 18th of December

Skill

Back squats x 10


Workout

25 Double Unders

25 Box Jumps

25 Squats

25 V sits

25 push ups

25 Burpees broad jumps



3 minutes to achieve a one rep max power clean

Wednesday the 19th of December

Skill

Deadlift

3 x 5

Diane

21-15-9

Deadlifts 70/100kg

Handstand Push Ups

Monday the 17th of December

Skill

Shoulder to Overhead

Sets of 10

Depending on your flexibility and what you would like to achieve. For example behind the neck jerks  to work on getting that weight overhead to nail that overhead squat. split jerks, push jerks,push press.

Workout

21-15-9

Squat Cleans 40/60kg
Wall balls

1 minute rest

AMRAP 5 minutes

Pull ups

Friday the 14th of December

Workout 1

Amrap 3 minutes

Overhead Squats

counting the total amount of kgs.


Workout 2

30 - 20 -10

Ground to Overhead 40/60kg
Burpees
Box Jumps

Thursday the 13th of December

Workout 1

On the minute every minute

For 10 minutes

5 Power Cleans 50kg/70kg
10 Push  Ups

10 Minute Break

Workout 2

Amrap 15 minutes

3 Hand Stand Push ups
6 Burpees
9 Kettllebell swings

Wednesday the 12th of December

Workout 1

21-15-9

Push Jerks 40/60
Pull Ups

15 minutes


Workout 2

3 Rounds

1 minute plank

30 second break

1 minute hollow rocks

30 seconds break

1 Minute V-sits

Tuesday the 11th of December

Workout 1

Amrap 18 Minutes

CrossFit Open workout 12.3

15 Box Jumps 20"/24"
12 Push Press 35kg/50kg
9 Toes to bar


Workout 2

Annie

50,40.30.20.10

Double unders
Sit Ups

10 Minutes cut off

Double Workout week

Some great results from everyone last week when we retested your 1Rep Max on your Olympic lifts and Over Head Squats
( I will be posting the results tomorrow from the Over Head Squats and Jerks.)
We are taking a little break this week from weights and we will be working on our gas tank. Double workout week is always fun. So eat clean and get lots of sleep guys. Its gonna be an amazing week.


Workout 1

30Cleans 30/45kg
30Burpees
20Cleans
20Burpees
10 Cleans
10 Burpees

Workout 2

21-15-9

V- Sits
Wall Balls

Saturday the 8th of December

Partner WOD

300 Double Unders ( scale to 600 single )

60 pull ups
60 box Jumps
120 Air Squats
120 V-Sits
60 Toes to Bar
60 Clean and Jerks 35kg /50kg

300 Double Unders

Wednesday the 5th of December

Skill

Clean

1 Rep Max



Workout

"Get a Grip"

12 Box Jumps24"/32"
21 Pull Ups

12 box jumps 24"/32"
21 Toes To bar

12 Box Jumps 24"/32"
21 Kettle Bell Swings 16/24kg

Wednesday the 5th of December

Strength

Front Squats - sets of 10


Workout

5 Rounds

5 front squats 40kg/60kg
10 wall balls
15 Box Jumps

Happy Monday :D

Skill

Retest week on Olympic Lifts

Monday - Snatch

Wednesday - Cleans

Thursday - Jerk

I can't wait to see how much you guys have progressed after 6 weeks of working on Olympic Lifting Drills and Strength training on your front and overhead squats. Every week all of you have added weight on to your sets of 10 front and overhead squats. Its been a pleasure to watch each one of your get stronger and more confident with each of the lifts.

We have a good few new members this month so welcome to the gang.

Luke, Keith , Laura , Agnes , Gerard , Colm.and Brendan .we can use this week to give you a starting point with the Olympic lifts.

Don't forget about the Olympic Lifting Class on a Tuesday at 630pm.
Unlimited Members have FREE use of this class USE IT :)
Members on other packages can still make use of this class for a small fee of 12euro.

The workout

50 Double Unders
40 Power Snatch 30/45kg
30 Box Jumps 20"/24"
20 Kettlebell Swings 16"/24"
10 Pull Ups
10 Toes to bar
20 Burpees
30 Power Cleans 30/45kg
40 Air Squats
50 Double Unders

CFWD Ladies

Skill - Pull Ups
Strength - Back Squats

Partner workout

Amrap 20 minutes

Athlete 1 - Kettle bell Swings
Athlete 2 - Walking lunges with a plate over the head - 2 length of the gym
You cannot drop the kettlebell until the person has returned from the walking lunges.
When they have returned you must both do 5 burpees ( each ) 10 Push ups - 20 squats  and then switch.

Count total number of rounds.

Saturday the 1st of December

" The Seven"

7 Rounds

7 Hand Stand Push Ups
7 Thrusters 60/40kg
7 Knees to Elbow
7 Deadlifts 70/100kg
7 Burpees
7 Kettlebell swings 16kg/24kg
7 Pull Ups

for time.

Wednesday the 28th of November

Skill

Cleans

5 Sets of 2

Workout

6  Rounds

3 Cleans ( full) 45kg
6 Burpee Box Jumps
9 Wall Balls



CFWD LADIES

Strength

3 X 5 Deadlifts

Pull Up Practise

Workout

3 Rounds

1 Minute rest between rounds

1 Minute Burpees / scale to Jumping Jacks

1 Minute Sit Ups

1 Minute Squats

1 Minute Push Press

1 Minute Skipping

CrossFit West Dublin Ladies WOD

CFWD LADIES

Strength

3 x 5 Back Squats

Pull Up Practise

Workout

Modified Fran

21 Burpees ( scale to 63 Jumping Jacks)
21 Squats ( Scale up to goblet Squats or wall balls )
15 Burpees ( scale to 45 Jumping Jacks )
15 Squats ( Scale up to same as above)
9 Burpees ( Scale to 27 Jumping Jacks)
9 Squats ( Scale up same as above)

Monday the 26th of November

Strength

Snatch Drills

Workout

Diane

21DeadLifts
21Hand Stand Push Ups
15 Deadlifts
15 Hand Stand Push Ups
9 Deadlifts
9 Hand Stand Push Ups


______________________________________________________________________________

Saturday the 24th of November

Partner Workout 

"Scot"

Wall Balls 80

Pull Ups 80

Sit Ups 80

Burpees 80

Air Squats 80

Power Snatch 80 30/45KG

Double Unders 200

* For Time

Friday the 23rd of November

Strength

Over Head Squats

Set of Ten

Workout

21 Hand Stand Push Ups

50 Double Unders

15 Hand Stand push ups

40 Double unders

9 Hand Stand Push Ups

30 Double Unders

Thursday the 22nd of November

Skill

Cleans

3 X 3

90% of your 1 Rep Max

Workout

London Throw down  WOD 2

AMRAP 7 Minutes

7 Ground to Over Head 45kg/70kg
49 Double Unders

Wednesday the 21st of November

Skill

Jerks

3 sets of 3

 Workout

Amrap

3 Minutes Double Unders

2 minutes rest

21 Push Jerks 40/60kg
21 Burpees
15 Push Jerks
15 Burpees
9   Push Jerks
9   Burpees


C.F.W.D Ladies

Back Squat

1 rep Max

Deadlift

1 rep Max

Workout

Amrap  15 Minutes

5 Kettlebell Swings

10 Goblet Squats

15 Sit Ups

Tuesday the 20th of November

Strength

Front Squats

Working up to a set of 10

Workout

3 rounds

30 Kettlebell Swings 16"/24"
20 Box Jumps  20"/24"
10 Toes To Bar

Monday the 19th of November

Skill

Snatch

3 sets of 3

90% of your 1 rep max

Workout

Cindy

20 Minute Amrap

5 Pull Ups
10 push Ups
15 Squats


CrossFit West Dublin Ladies

Ladies Class

Introduction to the Deadlift

5 Rounds

100 metre run / Walk/ Jog

10 Push Ups
20 Sit Ups
30 Squats

Saturday the 16th of November

Skill Session

Sean will be teaching some skills on the Clean and Jerk.

Workout

DT

5 rounds

12 Deadlifts
9 Hang Cleans
6 Push Jerks

Weight for men - 70kg
Weight for Ladies - 47.5kg

Over Head Squat Friday YAH !!!!

Skill

Overhead Squats

working up to a heavy set of 10

Workout


21 Pull Ups
21 Overhead Squats
15 Pull Ups
15 Overhead Squats
9 Pull ups
9 Overhead Squats

Thursday the 15th of November

Skill

Push Jerk

3 x 5 sets


Workout

"Les"

5 Rounds

400 Metre Run

15 Back Squats 40kg/60kg

Wednesday the 14th of November

Skill

Cleans

3 sets of 5

Turkish Get Ups


Workout

Amrap 16 minutes

4  Push Jerks 35kg/50kg

4  Turkish Get Ups 12/16kg

4  Hand Stand Push Ups

Tuesday the 13th of November

Skill

Back Squats

Sets of 10

Workout

3 Rounds

1 minute rest between rounds

1 Minute Double unders

1 Minute Push Press 20kg/30kg

1 Minute Box Jumps

1 Minute Squat Cleans  20/30kg

1 Minute Kettlebell Swings

Total amount of reps

Monday the 12th of November

Skill

Snatch drills

Workout

3 min Amrap

5Box jumps
5Wall Balls

1 Min rest

3 Minute Amrap

3 Power Snatch
3 Snatch Balance 30/45kg

1 minute Rest

3 Minute Amrap

Burpees  yeap just burpees

Saturday The 10th Of October

Workout

"John"

Partner WOD

6 Rounds

66 Wall Balls
66 Double Unders
66 Pull Ups
66 Thrusters
66 Kettlebell Swings

Over Head Squat Friday :)

John Kavanagh - Podium Finisher

I have so much respect for John. He trains his ass off everyday not only in the box but outside too..doing extra yoga classes and trying new methods to help his training.
John trains unlimited and also comes to me twice a week to work on his olymic liftts John's results speak for themselves. He powered through all of the workouts last saturday.
John is not afraid of a challange and has been to Waterford and Mallow and Cork entering Lifting competitions and CrossFit competitions. London throwdown Wods are out this sunday and I can't wait to see him smash it.

Well Done John

Skill 

Over Head Squats

sets of 10

Johns workout will be on saturday and it is a suprise. :)
Its something we have talked about)

Workout 

21 Squat Cleans 40kg/60kg
21 Bar Hop burpees
15 Squat Clean
15 Bar Hop burpees
9 Squat cleans
9 Bar Hop burpees

Thursday the 8th of November

Saoirse Malone

Saoirse is one awesome lady. First lady in the box to acheive kipping pull ups and toes to bar.
When Saoirse began she was determined to get over her fear of box jumps and she did and now jumps on a 24" Box no problem. Saoirse I love your determination and your attitude to your training.

Bring on year 2 :)

Skill 

Strict Press x 5/ Push Press x 5  / Push Jerk  x 5

Workout

" Saoirse "

30Box Jumps 20"/24"
30Wall Balls
30 Reverse Lunges ( 10kg /20kg plate held over head 
20Box Jumps
20Wall Balls
20 Reverse Lunges
10 Box Jumps
10 Wall Balls
10 Reverse Lunges 

Wednesday the 7th of November

Joe Brady ( sick note )

Joe is also with CFWD since the beginning.
Joe still trained to the best of his ability even when injured he would come and work on lifts that he could do and it stands to him now. It was Joe's first time competing on saturday the 3rd of November and he did himself and me so proud . 50kg power Cleans and front squats were no problem to Joe.

He was also really good at drinking lots of shots and dancing in Lillies that evening. 

You have come a long way baby ;)


Skill - Cleans

5 x 5 sets 

Workout 

5 Rounds 

5 Hand Stand Push Ups
10 Deadlifts 70/100kg
15 Box Jumps 20/24"

Tuesday the 6th of November

Paul Malone

Paul has been here since the beginning. He is half the man he used to be but ten times as strong.
He is the heart and soul of CFWD.
Paul I can't wait to see what you are capable of in year 2.

Skill 

Front Squats

sets of 10

Workout 

21Double Unders
21Toes to bar
21V-sits

15 Double Unders
15 Toes to Bar
15 V-Sits

9 Double Unders
9 Toes to Bar
9 V-Sits

Monday the 5th of November

 Top three men

1st Sean O'Grady
2nd Paul Donnelly
3rd John Kavanagh

Top 3 ladies

1st Siobhan Hynes
2nd Nora Morrison

3rd Louise Haigney



The best group of people I know. Well done all the athletes for completing such tough workouts on saturday.

 



 Skill 

Snatch

5 sets of 5


Workout 

Amrap 15 minutes

Snatch /Squat ladder 
 30/45kg
1 Power Snatch
1 OverHead Squat
1 Burpee
2 Power Snatch
2 OverHead Squats
2 Burpees
3
4
5 and so on for 15 minute

Friday the 2nd of November

Strength

Over Head Squats

70% of your 1 rep max for a set of 10.

Workout

30 Double Unders

50 Over Head Squats 20kg/30kg
40 Hand Release push ups
30 Burpee Box Jumps 16"/24"
20 Pull Ups
10 Toes to Bar

30 Double Unders

15 minutes

HAPPY BIRTHDAY CROSSFIT WEST DUBLIN

Well the first year is over and what a year it was. This day last year we opened the doors of CrossFit West Dublin.
It has been one of the hardest year of my life in every aspect. It has also been the best year of my life.
Not only have I learned alot about business I have learned alot about the type of people you should have around you. I was lucky at the start of my business that I had so many of my friends around to help me out when things got REALLY tough both personnally and when I needed some business advice. When I began my CrossFit journey at CrossFit Ireland I fell in love with CrossFit and how it made me feel. I had an awesome coach Colm O'Reilly who trained me to be the best I could be. He came out the day I signed the lease and the day we opened shop to show his support. Thanks for everything Colm.

I wanted to give CrossFit to everyone so I decided to take the plunge and open up CFWD. I did not know what to expect. My first members were Paul and Saoirse Malone and they are still members today so really it is their birthday too :) . I did expect it to be hard work and it was. Lucky for me I love what I do so it really did not feel like work.

The journey I have been on over the last year has been very emotional. I have learned that owning a CrossFit doesn't mean you can train all the time. I love to train and CrossFitting with my friends at CFI was how I dealt with things and forgot about my problems for an hour or two. Now that I had my own CrossFit and I was training on my own , I didn't have that anymore. There were times when I felt lost and I missed them so much , but as a good friend mine told me that I had to create my own Institute of Awesomenes :) . So thats what I did!!! As I missed the community so much I realised just how important it was.CFWD has a great community. Every member is so welcoming to new people, helping them out making sure they are involved. I am very lucky with the members I have. Huge THANK YOU CFWD MEMBERS!!!! You make me so happy every day..



 People get so many different things from CrossFit. Some people start coming to CrossFit just to lose a couple of pounds, but they stay to get better and I love that. Some people are already from an athletic background and needed to be in a competitive atmosphere again.
The thing is they all support eachother and celebrate Caroline being able to overhead Squat 22.5kg with just as much gusto as the celebrate Les getting a 190kg deadlift. Ordinary people doing extrordinary things.
There are no words to explain how proud I am of each and everyone of my members. I have so much respect for them. Every time they train they really give the workout and lifts everything they have got.

In a year my business has grown to a place that is really comfortable and I could never ever had imagined that this would have happened so soon. Every day is different and I am learning new skills every day. I am loving every minute of it.

I have lots of people to thank

Katie has barely seen her mammy this year so I would like to thank my gorgeous girl for being so patient and good. I hope you will see me more next year darling x

My Mam and Dad  who mind Katie while I work 50 hours a week(and the rest). I could not have done this without you.

Joe Brady who helped me with my business plan.
Tom Carroll who helped me with the set up - Pull ups bars , boxes at the very beginning. you are an angel Tom.

CrossFit Ireland Thanks for everything Lads..without you I would never have found CrossFit.
Thank all my friends I have met through  CFI - Eimear ,Christina, Leah , James, Jason ,Pete Rosie , Meagan, Tony , Dev,Grace , Nickie,liz..I know there are loads and loads of you .. Thanks all of you for everything.

Les Lennox .. for making me boxes , platforms , beams. Thanks so much Les. I really appreciate everything you have done for me.

Alana Lowe .. for all your help during the year ..covering classes and minding Katie throughout the year.

 My boyfriend Scot Heyes who I met through CrossFit 2 and a half years ago .. Who has been the most amazing supportive person I have ever had in my life. I appreciate everything you have done for me over the last couple of months.

Last but Definately not least CFWD Members ..I love you guys ..Now I hope you are all resting up for the birthday competition on saturday.

I don't know what else to say only that I am a much stronger , happier person then I was this time last year and I am looking forward to Year 2.

Stay Strong ;)

Lorna

Wednesday The 31st Of October

Happy Halloween Everyone !!!!


So the workouts will be released in the morning ...so exited to see you guys in action on saturday.


Skill - Clean

3 sets of 5 ( 80% of your 1 Rep Max)

Workout

5 Rounds

5 Power Cleans 40/60kg
10 Toes to Bar
15 Kettle Bell Swings

15 Minute cut off

Tuesday the 30th of October

Strength

Front Squats

Sets of ten

70% of yor one rep max

Workout

21 Box Jumps 20"/24"
21 Over Head Squats 30kg/45kg
15 Box Jumps
15 Over Head Squats
9 Box Jumps
9 Over Head Squats

12 Minte cut off

Friday the 26th of October

Strength

Over Head Squats

Work up to a heavy set of ten

approx 70% of your 1 Rep Max

Workout 

12 Handstand Push Ups
12 Power Snatch
12 Pull Ups

9 Hand Stand Puh Ups
9 Power Snatch
9 Pull Ups

6 Hand Stand Push
6 Power Snatch
6 Pull Ups

12 Minutes 

Thursday the 25th of October

SKILL

1 Rep Max

Clean


Workout 

Amrap 15 minutes

5 Power Cleans 40kg/60kg
7 Burpees
9 Push Ups

Wednesday the 24th of October

Skill 

1 Rep Max

Push / Split Jerk

Workout

8 Rounds 
 
4 Turkish Get ups
8 Toes to bar
12 V- Sits

Tuesday the 23rd of October

Strength 

Front Squat

Working up to approx 70% of your 1 rep max

Workout

25 Burpees 

5 Hand Stand Push Ups
10 Pull Ups 

15 Push Press 35kg/50kg
20 OverHead Squat 35kg/50kg

  
25 Burpees 

Monday 22nd Of October

Press 1 REP Max results

Darryl Jones - 47.5kg - 52.5kg - getting much stronger dude :)
Nora - 27.5kg - 32.5kg
Ben - 70kg - 75kg
Sean Og- 75KG - 82.5KG
Grahame - 50-55kg
Mick Mc - 47.5KG - 50KG
Noel - 47.5kg - 55kg
Joanne - 17.5kg - 22.5kg
Scotty - 55kg - 60kg
Enda - 75kg
Les - 70kg - stayed the same but 20kg incease on your deadlift


Back Squat 1 Rep Max results

Sean Og - 145 - 150kg
John K - 125kg - 127.5kg
John - 140kg
Nora - 65kg
Ben -135kg
Saoirse - 52.5kg - 57.5kg
Mick Lynam - 80 - 85kg - HUGE improvement on his technique and squat depth
Darryl - 75kg- 85kg - BOOM

( These were all the results wrote on the white board guys I know more of you lifted so please let me know your lifts)


Monday 

October the 22nd of October 

Olympic Lifting 6 week challange 
Lets be testing that skill :)

I would suggest that during this challange that you use the CFWD facilities to your adavantage for the next 6 weeks. Don't forget about the tuesday Olympic Lifting classes on tuesdays at 630 - 730pm.
These classes are FREE to UNLIMITED MEMBERS ..other member packages can make use of this class for a small fee of 12euro.
 I would really love if we had even more members competing at Olympic lifting competitions in the future. Come on CFWD show everyone what ya got :).

 SNATCH 

1 Rep Max

 Power / Split / Squat Snatch ( the type of snatch you will be testing will be based on your level of flexibility and strength)


Workout 

21 Deadlifts - 100kg /75kg

21 Box Jumps
15 Deadlifts
15 Box Jumps
9 Deadlifts
9 Box Jumps

Friday the 19th of October

Strength 

OverHead Squat or
Front Squat

sets of 10

Workout

30 Pull Ups
30 Push Ups
30 Wall Balls

20 Pull Ups
20 Push Ups
20 Wall Balls

10 Pull Ups
10 Push Ups
10 Wall Balls

Thursday the 18th of October

Strengh/Skill 

It is your choice today my friends
What have you missed this week ?? What do you need to work on?

Workout

AMRAP 

15 Minutes 

5 Power Snatch - 35/50kg
7 Burpee Box Jumps ( Just for Darryl)
9 Over Head Squats 35/40kg

Wednesday the 17th of October

Strength

Press 

Restest of your 1 Rep Max 

Workout

Tabatha something else

20 seconds on
10 seconds rest

Pull ups 4 minutes
Push Ups 4 minutes
Squats 4 minutes
Sit Ups  4 minutes

Tuesday the 16th of October

Deadlift Increases

Joanne - 70KG To 87.5kg
Ben - 170kg to 177.5kg
Noel - 130kg
John Kavanagh - 160 to 175kg
Scotty F - 160 TO 172.5KG
Saoirse - 182.5kg to 187.5kg
Paul Donnelly - 160 to 170kg
Paul Malone - 150 to 160kg
Les - 170 - 190kg
Sean Og - 165 - 190kg
Sarah - 82.5kg
Darryl - 135kg - 142.5kg
Nora - 90kg
John Murphy - 160kg
Joe - 130kg
Grahame - 107.5kg-117.5kg
Sean Myers - 130 - 140kg
Joe Brady - press 35kg  - 37.5kg

Skill today is Back Squat 

Retest of 1 rep max

Workout 

75

Power Cleans

20kg/35kg

Times so far today 

John K - 4.54
Sean Og 2 .43
John Murphy - 3.24
Les - 3.54
Nora - 4.55

Monday the 15th of October

Retest Week at CFWD

The week is here to retest your 1 rep max

Monday - Deadlift

Tuesday - Press

Wednesday - Back Squat

Thursday - your choice of lift

Friday - Over Head Squat or Front Squat


I am really looking forward to seeing how you have all progressed.

Caroline O'Connor gets an extra special shout out this week.
When Caroline began her CrossFit journey she could not air squat past parallel , NOW Caroline is overhead squating 3 sets of 5 at 22.5kg. Caroline you work so hard and the resultsprove that hard work always pays off. Well done :).

Workout Monday

We miss you Tara :( Hope you feel better soon.


21 Handstand Push Ups
21 Burpees

15 Handstand push ups 
15 Burpees

9 Handstand Push Ups
9 Burpees

Tuesday the 2nd of October

Sean Myers 

As you all know Sean is in the middle of completing his level 1 Weightlifting coaching cert. Sean will be teaching an Olympic Lifting class on saturday morning at 10am .

Sean is going to be a fantastic coach . Coaching seems to come naturally to him and with his perfect tehnique and a good eye for detail you will learn alot from him.

Best of luck Sean.

The class will be finished off with " Grace". 30 clean and Jerks 40kg / 60kg 10 minutes

Open Gym will be frrom 11 until 2pm.

Strength for tomorrow will be Back Squat

5 sets of 3

CrossFit Mallow

Hey Everyone

I bet you are wondering where the WOD is for today ????

Well for the next couple of weeks you will only know the Strength/ Skill part of the day.
CrossFit is also about expecting the unexpected.
So for the next two weeks you will not know the workout until you arrive for your class.

CrossFit Community

We had a CFWD road trip to Mallow this weekend. John Kavanagh and Sean Myers did CFWD so proud this weekend. John rocked the bench press and after round 2 was in the top 8 men. Sean was an absolute pleasure to watch in workout 3 ..he demolished the snatch and Hand Stand Push up WOD.
So proud of both of you guys. You gave it everything you had in every single WOD and it brought a tear to my eye ( happy tears) watching you compete. I'm looking forward to training you for the next competition. When I competed at MM2 it was just me from CFWD and this time we had three athletes. Wonder what MM4 will have in store and how many athletes from CFWD will venture down to the fabulous Mallow Box .
Thanks to Darryl Jones for driving down to support and take photos :) you are a star. Look forward to having you in front of the camera next time Darryl.
Scot and Ben lost their voice they were cheering so much for everyone . You were amazing :). 


We all looked inside our soul for the last workout

30 Toes to bar
30 Kettlebell Swings - 24 Female / 32 men
30 Push Press - 65lb/95lb
30 wall balls
30 Pull ups
30 Burpee Box Jumps

The support of all the affiliates coming together to cheer eachother on was over whelming. The CrossFit community is one of the reasons I fell in love with CrossFit.
The atmostphere at CrossFit Mallow on saturday was nothing like I have seen at ANY other CrossFit Competition. Athletes finishing a workout and staying to cheer on their competitor. You would not see this in anyother sport.

In my opinion every CrossFitter should enter a competition for the amazing ( and a little scary) experience or even just come down and soak up the atmosphere. I will be expecting alot more of you guys down the next time.


I LOVE THIS SPORT !!!

Well done to the strongest ladies on the day.

Holly and Amy who came 2nd and 3rd

Maria an amazing athlete , lady and friend. who came 1st

The best men on the day after a row off :)

1st Barry " The Beast " McDermott

2nd Brendan  from Gurellia fitness ( thanks for the t-shirt)

3rd Tadgh Carroll  ( under 10 minute finish on the final workout) AMAZING

FRIDAY THE 28TH OF SEPTEMBER

Skill

Over Head Squat/ Front Squat

3 x 3

Workout 1 Mallow Mania

8 minutes to complete

800 metre run

Choosing your own weight as many
Clean and Jerks as you can

Workout 2 

Killer Ab's

21 - 15 - 9

Toes to Bar
V-Sits 

THURSDAY THE 27TH OF SEPTEMBER

Skill

Your Choice

MALLOW MANIA WORKOUT 3

30 Double Unders

5 Rounds

5 Squat Snatch 35kg/52.5kg
5 Hand Stand Push Ups

30 Double Unders

AWESOME WORKOUT GER.

Wednesday the 26th of September

Strength

Back Squat


3 x 3

Skill

4 Rounds 

4 Turkish Get ups ( 2 on each side ) 16/24kg
8 Kettlebell Snatch( 4 on each side)
16 Kettlebell Swings
100 metre Famers Walk

Tuesday the 25th of September

Hoodies are here..place your order now only 35Euro ...all the cool kids have them ;D


Strength

Press 

3 sets of 3

Workout

15 Minute AMRAP 

3 hang squat cleans 40/60kg
6 Box Jumps 24"/32"
9 Wall Balls

 

 

Monday the 24th of September

Strength 

Deadlift

3 sets of 3

Workout

21 - 15 - 9

Deadlifts 70/100kg
Bar Hop Burpees

Saturday the 22snd of September

 That was then...............

This is NOW !!!!!!!!


A huge thank you to all my members for helping build CFWD to the amazing gym it is today.
You all make my day everyday.A huge thank you to Les Lennox for making the beam, boxes and Platforms. Cheers Les ..you are the best !!!!


We will be open a year in November and to celebrate we will be running an In house competition on Saturday the 3rd of November.

Who is the fittest lady and gent in CFWD ???? Lets do this !!!!

Workouts will not be released until the thursday before .

I am gonna limit the competition to 30 people so sign up now.


That evening we will celebrate with a dinner ( any ideas?)
To book your place for the dinner a 20euro deposit.


email me at crossfitwestdublin@yahoo.ie


Stay strong

Partner WOD 

400 Metre Run ( To be done together )

300 Double Unders



200 Wall Balls 
100 Burpee

100 Metre Walking Lunge ( with plate over head ) (to be done together  )
 

Friday the 21st of September

Strength 

Over Head Squat or Front Squat 

3 x 5 sets

Workout

5 Rounds

5 Wall Climbs

10 Burpees 

20 Front Squat Hold Reverse Lunges 30/45kg

Thursday the 20th of September

The PB Board is filling up nicely now guys.

Scotty Farrell smashed 140kg for a set of five deadlifts on monday and his 1RM is 160.
John Kavanagh has hit his 1 RM on his press for a set of 3
Les Lennox has his deadlift PB up to 170kg
Ben has his 1RM on his snatch up to 75kg
Paul Kirwin hit 90kg for 2 sets of 5 on his backsquat this evening
Orla Kinsella hit her 1RM on her front Squat for 5 sets of five already
These are just off the top of my head. I will be updating the blogg with numbers on friday.
If I have missed you don't worry I will be posting all of your amazing achievements on friday.

KEEP UP THE GREAT WORK

Some other PB'S
Paul Malone got 15 kipping pull ups in a row this evening BOOM!!! that is a great feeling ;)
Mick McCarthy is coming on in leaps and bounds his attitude to training is amazing. His technique has improved greatly.
Saoirse 24" Box Jumps( this is a girl who could not jump on a 12" box a few months ago)



Strength / Skill

Your Choice


Workout 

5 Rounds

400 metre run

50 Air Squats



Your Choice

Wednesday the 19th of September

Strength

Back Squat

3 x 5 sets

Workout 



30 Pull Ups
30 Kettelbell Swings
30 Toes to Bar
20 Pull Ups
20 Kettlebell Swings
20 Toes To Bar
10 Pull Ups
10 Kettlebell Swings
10 Toes to Bar 

Tuesday the 18th of September

Strength 

Press

3 x 5 Sets

Workout

Amrap 15 Minutes

5  Over Head Squats  40/60kg
7  Wall Balls
9  Thrusters 40/60kg

Monday the 17th of September

Strength 

Deadlift


3 Sets of 5

The weight will be decided on what you lifted for 5 sets of 5 last week.

Workout

400 metre run

21 Squat Cleans ( 40kg/60kg)
21 Box Jumps 20"/24"

15 Squat Cleans
15 Box Jumps

9 Squat Cleans
9 Box Jumps

400 metre run

Friday the 14th of September

HAPPY FRIDAY EVERYONE

Strength

5 X 5 Over Head Squat / Front Squat

Workout

100 double Unders

3 Rounds

7 Toes to Bar
14 Box Jumps
21 Kettlebell Swings

100 Double Unders 

Thursday the 13th of September

Strength 

Your Choice 

What have you missed this week ??? 

Workout 

4 Rounds 

8 Squat Cleans 45kg/60kg

10 Box Jumps 24"/32"

12 Pull Ups 

Wednesday the 12th of September

Strength

5 x 5 Press

Workout

21/15/9

Bar Hop Burpees
Over Head Squats

30/45kg

12 minutes

Tuesday the 11th of September

Some of Irelands Fittest Women


Strength 

5 x 5 Back Squat

Workout

3 Rounds  

100 Double Unders
50 Squats 

12 minutes

Monday the 10th of September

Well we had a fantastic day at the CrossFit Wateford throwdown on saturday. Eddie and Tom put on a fabulous day on saturday. Tough WOD's and alot of them. The competion was feirce. Everyone pushed themselves to their limit. Congrats to the Top 3 girls Holly Deegan is an absolute amazing athlete, such a pleasure to compete beside her. Hilary from Guriella Fitness and Lynda from CrossFit Dublin ( City Centre).
Also huge congrats to the Top 3 men Tadgh Carroll and Barry McDermot from CrossFit Mallow who took 1st and 2nd place. Great performance by Brendan also from Gureilla Fitness.

We made alot of new friends and seen some old friends. Sean and John did CFWD proud on saturday.  I am so proud of both of them . Now lets see what you guys can do at my favourite CrossFit Competition Mallow Mania on the 29th of September.


Strength 

5 x 5 Deadlifts

Workout 

10 Minute Amrap

5 Pull Ups
100 Metre Sprints

Friday the 7th of September

I would like to wish John Kavanagh and Sean Myers the best of luck competing in CrossFit Waterford on saturday. You will smash it.     

Strength

Over Head Squat / Front Squat

Workout

800 Metre Run

15 OverHead Squats 45/30kg

600 Metre Run

15 Power Snatch 45/30kg

400 Metre Run

15 Hang Snatch (Squat) 45/30kg

200 Metre Run

15 Full Snatch 45/30kg