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