Friday the 1st of March

As we are having our In house weightlifting comp on Saturday we won't be testing our 1 rep max on the Snatch and clean and Jerk.

Instead you will have a choice of

3 sets of 5

As we have lots of new members ..new members will be given a chance to get some numbers on the PB Board and will be allowed go for a 1 rep max on either or both lifts.

Press

Or

Deadlift


Workout

5 Rounds

200 m Run

21 V- sits
21 Sit Ups
21 Hollow Rocks

Thursday the 28th Of February

   Skill

 

    Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets

      Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 2 x 4 sets

      Clean & jerk - 65% x (3 + 1) x 5

      Snatch balance - 5 x 3

 

 

     Workout

 

     10 minutes

 

     21 Deadlifts 70kg /100kg

     21 Burpees

     15 Deadlifts

    15 Burpees

      9 Deadlifts

      9 Burpees

 

 

 

Wednesday the 27th of February

Skill

Warm-up series

 

2 push press + 2 jerk behind neck + 2 press behind neck in split position - 4 sets

Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets

Hang snatch high-pull, flat-footed - 4 x 4

Front squat - 75% x 4 x 6

Workout

 

Amrap 12 Minutes

 

5 Toes to Bar  

7 Wall Balls  

9 Box Jumps   

 

 

Tuesday the 25th of February

Skill

Warm-up series - 2 snatch long pull + 2 overhead squat + 2    Sots press x 4 sets

 

Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 2 x 4 sets

 Snatch - 65% x 3 x 5

Snatch push press + OHS - 5 x 3+1 

 

3 sets: no rest:

10  chainsaw rows 10 EACH SIDE 

15 v-sits

 

10 Burpees

 

You're doing one fewer reps on the snatch segment pulls this week, so take the weight up. The reps for the snatch push press and overhead squats are the same, but try to up the weight at least slightly this week. Again, though, keep the weight within your ability to execute perfect reps. 

 

Go heavy on the KB chainsaw rows - use your whole body to get the weight up.

Monday 25th of February

Skill

Add weight to all exercises from last week. Be smart about your increases - make the weights challenging, but remember that every rep of every set must be done as close to perfectly as possible. You don't need to increase equally among exercises.

Warm-up series - 2 snatch long pull + 2 snatch push press + 2       overhead squats - 4 sets

    Power snatch + OHS + snatch (2 sec pause in bottom of OHS and    snatch) x 5 sets

 

    Push press + jerk behind neck + jerk (5 sec hold in split)x5sets
 

    Jerk dip squat - 5 x 3

 

 

3 sets - no rest:

10 1-arm KB swings per arm 16kg/24kg

10 1-arm KB push press per arm

10 sit-ups

 

 

Amrap Double Unders

 

5 Minutes

Friday the 22nd Of February

Skill


Your choice of warm up series

1  rep max Snatch

1 rep max clean and Jerk


Workout

Amrap

3  Minutes

1 minute Rest

Thrusters - 30/45kg

3 Minutes

Pull Ups

Thursday the 21st of February

Skill

Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets

    - Clean segment pull (1, knee, hip, finish) + clean pull - (1+1) x 2 x 4 sets

    - Clean & jerk - 65% x (3 + 1) x 5

    - Snatch balance - 5 x 3

 

Workout

25 Box Jumps

5 Rounds

10 Wall Balls
10 Squat Cleans
10 Broad Jumps

25 Box Jumps

Wednesday the 20th of February

Skill

Warm-up series

     - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 3 sets

 

 

    - Power clean + front squat + clean + jerk (5 sec pause in split) - 5 sets

    - Hang snatch high-pull, flat-footed - 4 x 4

    - Front squat - 75% x 4 x 4

 

 

Workout

 

50 Air Squats

40 Double Unders

30 Push Press

20 Burpees

10 Pull Ups

 

10 Minutes

 

 

 

 

 

 

 

Tuesday the 19th of February

                                  
  


                                        Joanne has really come on the last couple of months .
                                        Snatch Technique really looking good today Jo - Nice work



Skill

Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets

 Snatch segment pull (1 knee, hip, finish) + snatch pull - (1+1) x 3 x 4 sets

Snatch - 60% x 3 x 5

Snatch push press + OHS - 5 x 3+1

 

3 sets  no rest

 

 Bent row x 5

 Jack knife x 15 ( V-sits )

 

 

 

 

 

50 Double Unders

 

3 Rounds

 

5 Hand Stand Push Ups

10 Toes To Bar

15 Kettle bell Swings 16kg/24kg

 

50 Double Unders

 

12 Minutes

Monday the 18th of February

Skill  

Warm-up series  2 snatch long pull 

                2 snatch push press

                2 overhead squats  x  4 sets

    1 Power snatch +  1 OHS + 1 snatch (2 sec pause in bottom)x5 sets

    1 Push press + 1 jerk behind neck + 1 jerk (5 sec hold in split) x 5 sets

     Jerk dip squat - 5 x 3

  Week 1 of 11

Weights this week should be a challenge, but definitely not maximal for any of the sets. Jerk dip squat should be around 80-100% of your best jerk. Position must be perfect.

 

 

WOD

 

AMRAP

 

10 Minutes

 

10 Burpees

100 metre sprint

10 Squats

 

Saturday the 16th of February

                                   













Workout 1

Warm Up :)

"Annie"

50-40-30-20-10

Double Unders
Sit Ups

Workout 2

"Elizabeth"

21 - 15 - 9

Cleans ( squat cleans) 40kg / 60kg
Ring Dips

 

Thursday the 14th of February

                                                           Happy Valentines Day



Warm Up

2 clean long pulls
2 Front Squats
2 Sots Press

Clean segment Pull

1 Clean from Hip, Knee , Floor plus 1 Clean Pull  x 2 - 3 sets

Clean and Jerk - 60% of 1 Rep Max x 3, than 3 Singles

Snatch Balance - 3 x 3 80% of your 1 rep max ( this will be determined on how good your technique is )


Workout

10 Minute Cut Off

21 - 15 - 9

Overhead Squats 30kg/45kg
Burpees

Wednesday the 13th of February

 

Warm Up 

 

3 sets

 

2 Push Press 

2 Behind the Neck Jerks 

2 Behind the neck in split position  

 

Power Clean + Front Squat + clean + Jerk ( 3 second pause in split position)

3 sets  

 

Hang Snatch High Pull , flat footed 3 sets of 4

Front Squat - 65% x 4 - 3 sets

Workout

Amrap

10 Minutes

10 Deadlifts 60/80kg
5 Bar Hop Burpees
10 Double Unders
5 Toes To bar

 

Tuesday the 12th of February

Amy Laffen from CrossFit Waterford...Amy is the top CrossFit Girl in Ireland at the moment.
Amy came 22nd at the London Throwdown and will be one of the many strong ass women competing at CFWD for the 1st ever ALL LADIES Olympic Lifting Competition on April 6th.

Entry fee is 20euro please contact me if you would like a chance to show off your skills.


Skill

Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press

 Snatch segment pull(1", knee, hip, finish) + snatch pull - (1 + 1) x 2 x 3 sets

  Snatch - 60% x 3 x 3

  Snatch push press + overhead squat - 3 + 1 x 3

 

3 sets; no rest:

1)  Bent row x 5

2) Jack knives x 15

 

 

Workout

 

3 ROUNDS

 

5 Back Squats 45kg/65kg

10 Box Jumps

15 Wall Balls

Monday the 11th of February

 

 

“MASTER THE MIND, CONQUER THE BODY .... RULE THE PLATFORM!”

THE OLYMPIC LIFTS

People often underestimate or just don’t fully understand the benefits of drilling, training and executing these 2 Olympic Lifts. The Snatch and the Clean and Jerk are far superior to Power Lifting, Strongman or Bodybuilding training. The Olympic Lifts are explosive and demand flexibility, focus and precision in execution of lift. Both are highly skill intensive.

One of the main benefits of learning these lifts is the amount of muscles used for each lift. It is the explosive nature of these lifts that produces huge benefits. Full body exercises that incorporate power and explosiveness have been the only lifts shown to increase human growth hormone, which results in healthier, leaner younger bodies. Olympic Lifting Athletes also burn more calories during an Oly Lifting session, as more muscle fibres are recruited and used for each lift.

As CrossFit grows, so does the exposure of these two Olympic Lifts to those coming through CrossFit Boxes across the Globe. In last years Games event both the Snatch and Clean and Jerk played there part. In this years London Throwdown again these lifts proved to be a hurdle too far for some and they dropped valuable points.

These lifts demand respect and patience in drilling mobility and technical ability to execute these lifts with confidence. The rewards are worth it when they come, to nail a heavy Snatch or take a body weight load from the ground and take it over head is a great accomplishment. You also gain a new respect for those smaller lighter athletes who manage to move vast amounts of weight at speed with ease.

These new skills transfer easily into CrossFit and other sports. Developing and improving the aggressive hip extension will benefit nearly every movement you do in your daily WODs. Whether it be the Air Squat, Kipping Pull Up, Broad Jump, Box Jump, Kettlebell Swing, Power Clean or Jerk, they all require an active Hip.

GET ON THE PLATFORM AND OWN THE BAR!

 

WEEK 1

Monday the 11th of February

A lot of the time spent in the first week of this program is going to be spent establishing what your drill weight is for each movement. The biggest mistake all athletes make is letting your ego dictate the weight. As you begin this program you will need to check your ego at the door and bring it back to basics , you will be learning new drills, new ways to better your technique which will lead to heavier lifts in the long run.

Monday February 11^th  2013

 

This cycle focuses on classic lift performance with an emphasis on position, posture and pulling strength.

 

 Warm-up series 
 
 2 sets ( we will be going through these with a PVC PIPE FIRST)

 2 snatch long pull
 2 snatch push press 
 2 overhead squats

3 Sets

Power snatch 

overhead squat 

snatch (2 sec pause in bottom of each) 

 

3 Sets

 

Push press 
Jerk behind neck + jerk (5 sec hold in split position) 

 3 x 3 - Jerk Dip Squats ( this will be done at whatever weight you jerk comfortably)

 

Workout

12 Minute Amrap

5 Pull Ups
7 Burpees
21 Double Unders ( Unbroken)

Regarding the Olympic Lifting class on a Tuesday , this will be available as a skill development Class so you can work on your gymnastic skills (i.e) Muscle up progression or any other skill or workout you would like to improve on. ( Unlimited members only) If you wish to avail of the Open Gym Class from 6pm-7pm on Tuesday and you are not an Unlimited member there will be a drop in fee of 12Euro.

Also the Mobility Class has run for 6 weeks now and it was a great success so we will be keeping it on. This class will be free to unlimited members .. there will be a charge of 5 euro per class for unlimited members. You will have to book in for this class so please email or text me if you would like to sign up .

Saturday the 9th of February

HAPPY SATURDAY CFWD ATH -ELITES :)

Cheat Day :)

Buy in
100 Double Unders

Then

21 -15 -9

Deadlifts 80kg/110kg
Burpee Bar Jumps

Then

30 Clusters @ 45/65KG

Then haha

3 rounds

10 Pull Ups
10 Shoulder to Overhead  40kg/60kg

then FINISH WITH

100 Double Unders  HAHAHAHAHAHAHAHAHA EVIL LAUGH

Friday the 8th of February

Strength / Skill

Your Choice

15 Minutes


Workout 1

"Karen"

150 Wall Balls

6kg/8kg

10 Minute cut off


Workout 2

Death by Power Cleans

40kg

On the minute every minute

1st minute 1 power Clean
2nd Minute 2 power Cleans
3rd Minute 3 Power Cleans

and so on :)

Wednesday the 6th of February

Strength

Press

3 x 5


Workout

3 Rounds

5 Deadlifts 80kg/120kg
10 Push Ups
5 Ring Dips
10 Pull Ups

Tuesday the 5th of February

Skill

Hand Stands

Strength

Back Squats

3 x 3 @ 90%

Workout

3 Minutes Box Jumps

1 Minute Rest

3 Minutes Burpees

1 Minute Rest

3 Minutes Wall Balls

1 Minute Rest

3 Minutes Front Squats - 30/45kg

Monday the 4th of February

                                                   Sean Og Showing them how its done on the Pull Ups
                                                                 workout .



Skill

Double Unders

Strength

Deadlifts

Workout

10 Minute Amrap

12 Down Ups
18 Kettlebell Swings ( Competition standard)
24 UNBROKEN double unders :)