Thursday the 6th of September

Strength / Skill

Your Choice


Workout

"FranRap"

15 minutes

5 Barhop Burpees
10 Thrusters ( 50/35kg)
15 Pull Ups

Wednesday the 5th of September

Go Christina ;)


Skill - Press

Workout

5 Rounds

400 metre run
50 double unders

Tuesday the 4th of September

Strength

Back Squat

Workout 

Amrap 15 Minutes


5 Chest to Bar Pull Ups
7 Cleans ( Squat) 50kg/70kg
9 Box Jumps

Monday 3rd of September

Strength Program begins 

Time to find your true 1 RM on your lifts guys.

A 1 Rep Max is pushing your body to it max ( not something that you know you can do)
Over the next 6 weeks I will be posting up the strength section of the class on the Sunday evening, I am doing this for your benefit so you can plan your training week. The workouts will be posted every evening as normal.

This week the Strength section of the class will be as follows


Monday 

Deadlift

Tuesday 

Back Squat

Wednesday 

Press

Thursday 

Your Choice

Friday 

Over Head Squat or Front Squat

I hope you find this method useful over the next 6 weeks.

The workout for

Monday

"Dianne"

70kg/100kg

21 Deadlifts
21 Hand Stand push Ups

15 Deadlifts
15 Hand Stand Push Ups

9 Deadlifts
9 Hand Stand Push Ups

This is a CrossFit Benchmark WOD ..Please keep note of what you scaled , weight lifted , time finished.

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