Saturday the 1st of September

400 Metre Run

50  Kettlebell Swings

400 Metre Run

40 Air Squats

400 Metre Run

30  Pull Ups 

400 Metre Run

20 Push Ups

400 Metre Run

10 Hand Stand Push Ups

Friday the 31st August

HAPPY BIRTHDAY KATIE :)

Birthday Burpees for everyone today ..you are lucky its only 10...


Skill 

20 Minutes to establish a 1RM in the Snatch
20 Minutes to establish a 1RM in the Clean and Jerk

If you would like to improve your Olympic Lifting.There will be an Olympic Lifting Class beginning next tuesday at 630pm. This class is included in the unlimited membership. If you would like to take part in this class and you have a 2 or 3 day package the cost will be 12Euro.
Email me or talk to me after class if you would like to take advantage of this class.

Workout 

Your Choice

These are both Benchmark Workouts,make sure you keep a record of your time,

"Isabelle"

30 Snatch ( Squat or power your choice )40kg/60kg

"Grace "

30 Clean(power) and Jerk 40kg/60kg


10 Minute cut off

Thursday the 30th of August

SEPTEMBER AT CFWD

September sees the start of a new strength program at CrossFit West Dublin. Which will require more than CrossFit West Dublin Athletes, just turning up for class.
As your Coach I can point you all in the right direction of where you all want to be BUT!! It will be YOUR drive , YOUR commitment, YOUR dedication and YOUR positive attitude that will get you each where you want to be. The most important part of this strength training Program will be how you choose to react to failure. DON'T BE AFRAID TO FAIL....
As a CrossFit Athlete and a CrossFit Coach , I know what it is like to fail , but failure can be a positive thing if you take something away from it .You should learn from your failures which in turn will benefit your personal development.
Strength training can sometimes involve training to failure. This can only be expected when you truly push your body to go beyond where it has previously been before.

"Sometimes you have to take the leap and build your wings on the way down"

As you are all aware the gym will be open 1 year in November. I would ask you all to remember your first CrossFit Experience at CrossFit West Dublin and the daily battles you have had individually to achieve where you are today,over the past year.

Some of you may have got stronger, some have you may have lost weight , some of you will still remember doing things you never thought you could do, whether it be a simple box jump, double under or even something more technical like learning the Snatch. It would be good to bare in mind the progress made so far and understand what progress you each would like to make over the forthcoming year.
I would ask you all to take note of where you are now in relation to weights lifted , use the resources available to you i.e The PB Board. You will benefit greatly from recording all your records here at CrossFit West Dublin.



Currently the gym is open for open gym times of which timings are pretty flexible. This is done for your benefit , to help you further your development in the goals you wish to achieve.

If any CFWD Athlete would like to come and talk to me about personal development in any aspect of their training please speak to me at the end of class.


Strength

Your Choice

Get some numbers on that PB Board guys , work on a lift that you have not worked on in a while.

Workout

3 Minute AMRAP

5 squat Cleans / 10 Barhop Burpees

1 Minute Rest 

3 Minute AMRAP 

5 Front Squats / 10 Box Jumps 20"/24"

1 Minute Rest 

3 minute AMRAP  

3 Snatch ( Squat ) 6 Push Ups

1 Minute Rest

3 Minute AMRAP

5 Squat Cleans /10 barhop burpees
( goal is to achieve the same amount of reps as the first round )

Score will be the total number of reps 

 

Wednesday the 29th of August

Strength 

Press

3 x 5 sets @ 80% of your 1 Rep Max

Skill

Turkish Get Ups

Workout

4  Rounds

4 Turkish Get Ups with a Lunge   ( 2 on each arm)

8  Hand Stand Push Ups

12 Push Jerk (40kg/60kg) Taken From the floor

Tuesday the 28th of August

Strength

Back Squats 

3 x 3 Sets @ 80% of your 1RM

1 set of 12  @ 70% of your 1RM

Workout 

AMRAP 15 Minutes

200 Metre Run

15 BackSquats ( Bar will be taken from the floor) 60kg/42.5kg
30 Double Unders

Monday the 27th of August

Strength

Deadlift

3 x 5 Sets @ 80% of your 1 RM

1 set of 12 @ 70% of your 1 RM


Workout

100 Pull Ups
100 Burpees


Can be broken down into any rep sequence of your choice.

For example

10 rounds
10 Pull Ups
10 Burpees

Saturday the 25th of August

"Kelly"( Partner WOD )

5 rounds for Time

400 Metre Run ( to be done together )

1 Person working at a time do the following.

60 Box Jumps ( To be completed before you start the wall balls)
60  Wall Balls 

Friday the 24th of August

Skill/Strength

Press 

3 sets of 5

Workout

Death by Power Cleans

10 minutes

1 Power Clean on minute 1
2 on minute 2
3 on minute 3

and so on



 

Thursday the 23rd of August

Skill

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

Snatch ( Full)


Workout

10.9.8.7.6.5.4.3.2.1

Power Snatch 20kg
Pull Ups

10 Power Snatch
10 Pull Ups
9 Power Snatch
9 Pull Ups
and so on .... right down to 1

Wednesday The 22nd of August

Strength

Back Squat

3 sets of 5 reps


Workout


200 metre run

21 Hand Stand Push Ups

21 Toes to bar

200 metre run

15 Hand Stand Push ups

15 Toes To Bar

200 Metre Run

9 Hand Stand Push Ups

9 Toes to Bar

Tuesday the 21st of August

Skill

3 set of 5

Push Jerk

Workout

Nancy

5 Rounds

400 Metre Run
15 Over Head Squats
30kg/45kg

Monday the 20th of August

Love this Photo

Lots of couples train together here at CFWD.
Train together , Stay together.:)

So as we all seemed to get a great buzz from the partner WOD on saturday, we are gonna start the week with a partner workout. I hope you all enjoy it.



Skill -3 x 5 Deadlift

WOD

Partner WOD

100 Double Unders

75 - Ground to OverHead  30/45KG
75 - Wall Balls
75 - Squats 
75 - Push Ups
75 - Pull Ups

Finish off with a 400 metre run together

Member of the Month JULY

MEMBER OF THE MONTH

Sean Myers

Sean is such a pleasure to train. His attention to detail when he is training is amazing.
Sean has the potential to be one of the most talented CrossFitters in Ireland. He has only been CrossFitting a few months and he is a natural at Olympic Lifting.( He also kicks ass at Hand Stand Push Ups and pull ups)
At 630am Sean is there training and then he is back at 730pm for training again.
Not only did he take on the paleo challange he won and tore through " Fight Gone Bad" at the end of the challange.
Everybody loves being around Sean as he is so supportive of the other members.Always cheering people on through the workouts.
He makes the most of the open gym and always wants to learn more.
Sean will be joining me on the 1st and 2nd of September on the Level 1 weightlifting Cert as he is so eager to learn more about the sport.
Well Done Sean!!!Looking forward to training you now for the Waterford , Mallow and Belfast competitions.

Friday the 17th of August

Skill -

20 Minutes to establish a 1 Rep Max

Thruster


Workout

This workout is from " Battle of the Beyores " CFI Invitational

7 Rounds

7 Thrusters 30kg /45kg
7 Pull Ups
12 Minutes Cut off

( It is supposed to be done using dumbbells ) We will be using barbells.

Thursday the 16th of August

Skill -

Push Jerk/Split Jerk


20 Minutes to establish a
1 Rep Max

Workout

7 Rounds

7 Hand Stand Push Ups
7 Push Ups
7 Burpees

Wednesday the 15th of August

Skill

20 Minutes to establish a 1 rep max
Back Squat

Amrap 18 Minutes

8 Push Jerks 35kg/50kg
12 Box Jumps 20"/24"
16 Wall Balls 

Tuesday the 14th of August

Skill - Press

20 minutes to achieve a 1 Rep Max in a Press

Workout

" Nicole" 200 Metre Run

AMRAP 20 Minutes

200 Metre Run
Max Pull Ups 

NEW PILATES CLASSES AT CROSSFIT WEST DUBLIN

CORE STRENGTH PILATES

NEW PILATES CLASSES BEGINNING AT CROSSFIT WEST DUBLIN


BENEFITS OF PILATES

Create a strong back
Improves postural Problems
Increases Core Strength , stability and mobility
Helps Prevent Injury
Balances Strength and  Flexability
Heightens body awareness
Can be customised to suit everyones needs from Rehab Patients to Elite Athletes
Improves balance , co ordination and circulation



The CrossFit Method and the Pilates Method complement each other beautifully.

Runners, surfers, mothers, Olympic ice skaters and cyclists have all benefited from practicing Pilates exercises. Despite some media-generated perceptions of Pilates, it was not developed for dancers, nor was it designed purely for rehabilitation. It just so happens that it develops such a great control and awareness of the body that dancers and movement therapists find it a particularly beneficial addition to their regimes.


MONDAY THE 3RD OF SEPTEMBER  630PM -715PM

6 WEEK COURSE

MEMBERS 65EURO
NON MEMBERS 80EURO

Payment must be made in full at time of booking.
Classes are limited to 12 people so book fast guys .

Monday the 13th of August

Skill

Working up to a 1 Rep Max

Deadlift

Workout

21-15-9

Deadlifts 70kg/100kg
Burpee Box Jumps 20"/24"

What would you like to acheive ???

What would you like to achieve????


Well guys it has reached the middle of August. I know alot of you have had weekends away , weddings and holidays and  lots of distractions. So its time to get back on track.

Alot of you have a few competitions coming up in the next 2 months so its time to set yourself some goals and  look after your diet. I understand as much as anyone that sometimes events get in the way of training and if you have alot on your plate the diet can slide too.

I have spoken to a few of you about what you would like to acheive in the next 8 weeks. As your coach I am here to help you every step of the way. There has been a few incidents over the last couple of weeks that I have seen some really dissapointed faces after classes. This is something that really upsets me as you are all so amazing . Each one of you will have a different CrossFit Journey and I promise it will be amazing and you will fall in love with CrossFit just like I did.You will find that  with all the frustration and dissapointment will also come the joy and excitment of acheiving your first Pull up or double under or finally nailing the technique of a Clean.Some of you have only been CrossFitting a couple of months and have acheived things you never thought possible. This is what CrossFit is about . CrossFit is about you and your goals. 

" IF YOU WANT SOMETHING YOU'VE NEVER HAD , YOU MUST BE WILLING TO DO SOMETHING YOU'VE NEVER DONE "

- Thomas Jefferson

If you would like to meet up and talk about what you would like to acheive email me and we can organise a time that suits you.

Friday the 10th of August

Workout 1

4 Rounds

8 Clusters 35/50kg

12 Burpees

16 Push Ups


Workout 2

50 Double Unders

21/15/9

Toes to Bar
Sit Ups

50 Double Unders 

Thursday the 9th of August

SuperWoman Maria from CFM

Skill - Turkish Get Ups

WORKOUT 1

3 rounds

10  Turkish Get Ups (5 each arm ) 16kg /24kg

15 Box Jumps

30 Air Squats 

200 Metre Run

WORKOUT 2

AMRAP 12 MINUTES

7 Knees to Elbow
14 Mountain Climbers
21 V-Sits

Wednesday the 8th of August

Workout 1

10 Pull Ups
20 Box Jumps 20"/24"
30 Kettlebell Swings 16/24kg
40 Wall Balls
50 Walking Lunges ( Holding a 10kg/20kg plate over Head )


Workout 2

Hollow Rock Annie

50 Double Unders
50 Hollow Rocks
40 Double Unders
40 Hollow Rocks
30 Double Unders
30 Hollow Rocks
20 Double Unders
20 Hollow Rocks
10 Double Unders
10 Hollow Rocks

Skill

Clean and Jerk drills


Workout 1 

10 Minutes

3 Clean and Jerks
on the minute every minute 45kg/60kg


Workout 2

5 Rounds

100 metre Sprint

10 Wall Ball Sit ups
10 V- Sits
10 Burpees

Bank Holiday Monday

Skill

Front Squat

3 x 3 sets

WOD - Cindy

20 Minute Amrap

5 Pull Ups
10 Push Ups
15 Squats

Saturdays WOD

5 Rounds  for time

200 Metre Run

50 Air Squats
40 Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees 

Friday the 3rd of August

Your choice of Skill Today Guys :)


Workout

3 Rounds

5 Front Squats 40/60kg
10 Wall Balls
15 Box Jumps

Thursday 2nd of August

Skill

Weighted Pull Ups

5 sets of 5

Workout

5 Rounds

5 Front Squats
5 Power  Cleans
5 Hang Cleans
5 Full Cleans
5 Burpees

45kg/70kg