CrossFit Blog

  1. 19
    Aug
    2014
    1 comment

    Tue, Aug 19th

    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Cossack Stretch

    Bodyweight Skill (10 Minutes)
    CrossFit: Strict Muscle Ups
    Strength & Conditioning: Weighted Pull Ups

    Barbell Skill (15 Minutes)
    CrossFit
    15 minutes to find 3-Position Snatch (Floor, Hang, Power Position) Max – 1×1@95%, 1×1@90%

    Strength & Conditioning
    A) Romanian Deadlift 3 x 10, rest 45 seconds
    B) Single Arm Press 3 x 8, rest 45 seconds

    Conditioning (Aerobic Development – 20 Minutes)
    4 Rounds of:
    Run 400m
    25 Lunges

    Compare to June 14th

     

  2. 18
    Aug
    2014
    0 comments

    Mon, Aug 18th

    Dynamic Range of Motion
    Hollow/Arch on Bar
    Rollovers
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    4X5 Pause Front Squats @ heaviest possible – try to add to last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth – NO BOUNCE) – rest 90 seconds

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (Local Muscular Endurance Development/Speed Work)
    CrossFit
    EMOM ALAP 10
    3/2 Unbroken Muscle Ups
    3 Touch & Go Power Snatches 60Kg/40Kg
    -straight into-
    AMRAP 5
    30 Double Unders
    10 Burpees

    Strength & Conditioning
    EMOM ALAP 10
    5 Ring Hand Kettlebell Snatches
    5 Left Hand Kettlebell Snatches
    -straight into-
    AMRAP 5
    30 Single Unders
    8 Burpees

    Compare to April 1st

    Midline Skill (10 Minutes)
    Take 10 Minutes to work up to a heavy Turkish Get Up each arm.

     

    How To Undo The Damage of Sitting – Brett & Kate McKay

  3. 17
    Aug
    2014
    0 comments

    The Week Ahead Aug 18th-Aug 23rd

    Monday
    Dynamic Range of Motion
    Hollow/Arch on Bar
    Rollovers
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    4X5 Pause Front Squats @ heaviest possible – try to add to last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth – NO BOUNCE) – rest 90 seconds

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (Local Muscular Endurance Development/Speed Work)
    CrossFit
    EMOM ALAP 10
    3/2 Unbroken Muscle Ups
    3 Touch & Go Power Snatches 60Kg/40Kg
    -straight into-
    AMRAP 5
    30 Double Unders
    10 Burpees

    Strength & Conditioning
    EMOM ALAP 10
    5 Ring Hand Kettlebell Snatches
    5 Left Hand Kettlebell Snatches
    -straight into-
    AMRAP 5
    30 Single Unders
    8 Burpees

    Compare to April 1st

    Midline Skill (10 Minutes)
    Take 10 Minutes to work up to a heavy Turkish Get Up each arm.

    Tuesday
    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Cossack Stretch

    Bodyweight Skill (10 Minutes)
    CrossFit: Strict Muscle Ups
    Strength & Conditioning: Weighted Pull Ups

    Barbell Skill (15 Minutes)
    CrossFit
    15 minutes to find 3-Position Snatch (Floor, Hang, Power Position) Max – 1×1@95%, 1×1@90%

    Strength & Conditioning
    A) Romanian Deadlift 3 x 10, rest 45 seconds
    B) Single Arm Press 3 x 8, rest 45 seconds

    Conditioning (Aerobic Development – 20 Minutes)
    4 Rounds of:
    Run 400m
    25 Lunges

    Compare to June 14th

    Wednesday
    Dynamic Range of Motion
    Hollow/Arch on Bar
    Dog Up/Dog Down
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO Bounce) – rest 90-120 seconds

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (Muscular Endurance – 15 minutes)
    10,9,8,7,6,5,4,3,2,1
    Strict Handstand Push Ups/Dips/Push Ups
    Kettlebell Swings (32/34Kg)

    Bodyweight Skill (7 Minutes)
    Shoulder Raises
    L-Sit Hold

    Friday
    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Barbell Skill (15 Minutes)
    3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%

    Strength & Conditioning
    A) Bench Press 3 x 5, rest 45 seconds
    B) Dumbbell Bent Over Row 3 x 8 each arm, rest 45 seconds

    Bodyweight Skill (10 Minutes)
    CrossFit
    “Strict” Kipping Pull Ups
    Handstand Walks

    Strength & Conditioning
    Strict Chin Ups

    Conditioning (Redline – 15 Minutes)
    Run 400m
    21 Wall Balls
    21 Ring Rows
    15 Wall Balls
    15 Ring Rows
    9 Wall Balls
    9 Ring Rows
    Run 400m

    Saturday
    Barbell Skill

    CrossFit
    1) 12 Minutes to establish a 1RM Power Clean
    2) 12 Minutes to establish a 3RM Front Squat

    Strength & Conditioning
    1) 12 Minutes to Establish a 5RM Push Press
    2) 12 Minutes to Establish a 5RM Front Squat

    Conditioning (Pacing – 14 Minutes)
    7 Rounds
    1 Minute Max Effort Burpees
    1 Minute Rest

  4. 16
    Aug
    2014
    0 comments

    Sat, Aug 16th

    Dynamic Range of Motion
    Snatch Warm Up

    Barbell Skill
    CrossFit
    1) 12 Minutes to establish a 1RM Power Snatch
    2) 12 Minutes to establish a 3RM Front Squat

    Strength & Conditioning
    1) 12 Minutes to Establish a 3RM Push Press
    2) 12 Minutes to Establish a 3RM Front Squat

    Conditioning
    AMRAP 12
    7 Deadlifts 140Kg/90Kg
    7 Strict Handstand Push Ups

    Strength & Conditioning
    AMRAP 12
    7 Kettlebell Snatches Each Arm
    7 Kettlebell Strict Presses Each Arm

  5. 15
    Aug
    2014
    2 comments

    Fri, Aug 15th

    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Bodyweight Skill (10 Minutes)
    Strict Muscle Ups

    Barbell Skill (15 Minutes)
    Max 3 Position Clean (Floor, Hang, Power Position) + 1 Jerk (after Clean complex) – then 1X1@95%, 1X1@90%

    Strength & Conditioning
    A) Bench Press 3 x 5, rest 45 seconds
    B) Dumbbell Pendlay Row 3 x 8 each arm, rest 45 seconds

    Conditioning (15 Minutes)
    CrossFit
    “Fran”
    21-15-9
    Thrusters 45Kg/30Kg
    Pull Ups

    Strength & Conditioning
    21-15-9
    Dumbbell Thrusters
    Ring Rows

  6. 13
    Aug
    2014
    0 comments

    Wed, Aug 13th

    Dynamic Range of Motion
    Hollow/Arch on Bar
    Dog Up/Dog Down
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO Bounce) – rest 90-120 seconds

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Bodyweight Skill (10 Minutes)
    Strict Handstand Push Ups*/Dips/Push UPs
    Weighted Chin Ups

    *If you’re working towards your first strict handstand push up, perform the strength/skill portion of the Handstand Push Up, then strict pull ups. For example, alternate between ring dips/headstands/strict pull ups for 3-5 rounds.

    Conditioning
    CrossFit
    3 Rounds of:
    Run 400m
    21 Wall Balls
    15 Power Snatches 35Kg/20Kg

    Strength & Conditioning
    3 Rounds of:
    Run 400m
    30 Wall Balls

    Compare to May 12th

    90% > 100% – Anders Varner

    Sagari

    Sagari

    It’s really good to have a structure to your exercise program knowing that you have to make the three classes a week. I love the atmosphere in the classes, everyone who is there is so friendly!

    I found it great that all the trainers are so knowledgeable about the body and nutrition, it makes it simple for you to trust them when they tell you what to do and how to do something. They are so helpful and so kind!

    2 months ago when I joined up I never thought I would be able to do anything I do in my classes during the week – squats, pressing, benching, let alone with weights that usually weigh more then me!

    The change in my body and how I feel is the best part about joining CrossFit Ireland, once I started seeing results is when I started looking forward to coming! It’s sort of addictive.

    Thanks!

  7. 12
    Aug
    2014
    2 comments

    Tue, Aug 12th

    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Cossack Stretch

    Barbell Skill (15 Minutes)
    CrossFit
    15 minutes to find 3-Position Snatch (Floor, Hang, Power Position) Max – 1×1@95%, 1×1@90%

    Strength & Conditioning
    A) Romanian Deadlift 3 x 10, rest 45 seconds
    B) Single Arm Press 3 x 8, rest 45 seconds

    Midline Skill (10 Minutes)
    Take 10 Minutes to work up to a heavy Turkish Get Up each arm.

    Conditioning (15 Minutes)
    100 Double Unders/Single Unders
    30-20-10
    Pistols/Goblet Squats
    Kettlebell Swings 32Kg/24Kg
    100 Double Unders

    Compare to May 19th

     

  8. 11
    Aug
    2014
    0 comments

    Mon, Aug 11th

    Dynamic Range of Motion
    Hollow/Arch on Bar
    Rollovers
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    4X5 Pause Front Squats @ 70-80% (STRICT 3 second pause in the bottom at absolute bottom depth, NO BOUNCE)

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Bodyweight Skill (7 Minutes)
    Shoulder Raises
    L-Sit Hold

    Conditioning (18 minutes)
    Against a 2 Minute Clock:
    Run 200m.
    1 set max effort strict pull ups
    Max effort target burpees in time remaining
    Rest 2 minutes. Repeat for a total of 4 rounds.

    *If you’re on banded pull ups perform 5 strict pull ups before burpees.

    CrossFit.com Programming Analysis: Part 1 – Jonathan Kinnick

  9. 10
    Aug
    2014
    0 comments

    The Week Ahead Aug 11th-Aug 16th

    Monday
    Dynamic Range of Motion
    Hollow/Arch on Bar
    Rollovers
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    4X5 Pause Front Squats @ 70-80% (STRICT 3 second pause in the bottom at absolute bottom depth, NO BOUNCE)

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Bodyweight Skill (7 Minutes)
    Shoulder Raises
    L-Sit Hold

    Conditioning (18 minutes)
    Against a 2 Minute Clock:
    Run 200m.
    1 set max effort strict pull ups
    Max effort target burpees in time remaining
    Rest 2 minutes. Repeat for a total of 4 rounds.

    *If you’re on banded pull ups perform 5 strict pull ups before burpees.

    Tuesday
    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Cossack Stretch

    Barbell Skill (15 Minutes)
    CrossFit
    15 minutes to find 3-Position Snatch (Floor, Hang, Power Position) Max – 1×1@95%, 1×1@90%

    Strength & Conditioning
    A) Romanian Deadlift 3 x 10, rest 45 seconds
    B) Single Arm Press 3 x 8, rest 45 seconds

    Midline Skill (10 Minutes)
    Take 10 Minutes to work up to a heavy Turkish Get Up each arm.

    Conditioning (15 Minutes)
    100 Double Unders/Single Unders
    30-20-10
    Pistols/Goblet Squats
    Kettlebell Swings 32Kg/24Kg
    100 Double Unders

    Compare to May 19th

    Wednesday
    Dynamic Range of Motion
    Hollow/Arch on Bar
    Dog Up/Dog Down
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO Bounce) – rest 90-120 seconds

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Bodyweight Skill (10 Minutes)
    Strict Handstand Push Ups*/Dips/Push UPs
    Weighted Chin Ups

    *If you’re working towards your first strict handstand push up, perform the strength/skill portion of the Handstand Push Up, then strict pull ups. For example, alternate between ring dips/headstands/strict pull ups for 3-5 rounds.

    Conditioning
    CrossFit
    3 Rounds of:
    Run 400m
    21 Wall Balls
    15 Power Snatches 35Kg/20Kg

    Strength & Conditioning
    3 Rounds of:
    Run 400m
    30 Wall Balls

    Compare to May 12th

    Friday
    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Bodyweight Skill (10 Minutes)
    Strict Muscle Ups

    Barbell Skill (15 Minutes)
    Max 3 Position Clean (Floor, Hang, Power Position) + 1 Jerk (after Clean complex) – then 1X1@95%, 1X1@90%

    Strength & Conditioning
    A) Bench Press 3 x 5, rest 45 seconds
    B) Dumbbell Pendlay Row 3 x 8 each arm, rest 45 seconds

    Conditioning (15 Minutes)
    CrossFit
    “Fran”
    21-15-9
    Thrusters 45Kg/30Kg
    Pull Ups

    Strength & Conditioning
    21-15-9
    Dumbbell Thrusters
    Ring Rows

    Saturday
    Dynamic Range of Motion
    Snatch Warm Up

    Barbell Skill
    CrossFit
    1) 12 Minutes to establish a 1RM Power Snatch
    2) 12 Minutes to establish a 3RM Front Squat

    Strength & Conditioning
    1) 12 Minutes to Establish a 3RM Push Press
    2) 12 Minutes to Establish a 3RM Front Squat

    Conditioning
    AMRAP 12
    7 Deadlifts 140Kg/90Kg
    7 Strict Handstand Push Ups

    Strength & Conditioning
    AMRAP 12
    7 Kettlebell Snatches Each Arm
    7 Kettlebell Strict Presses Each Arm

  10. 9
    Aug
    2014
    0 comments

    Sat, Aug 9th

    Dynamic Range of Motion
    Snatch Warm Up

    Barbell Skill
    CrossFit
    1) 12 Minutes to establish a 1RM Power Clean
    2) 12 Minutes to establish a 3RM Front Squat

    Strength & Conditioning
    1) 12 Minutes to Establish a 1RM Push Press
    2) 12 Minutes to Establish a 1RM Front Squat

    Conditioning (15 Minutes)
    CrossFit
    “Amanda”
    9-7-5
    Muscle Ups
    Snatches 60Kg/40Kg

    Strength & Conditioning
    30 Ring Rows
    30 Single Arm Overhead Lunges
    20 Ring Rows
    20 Single Arm Overhead Lunges
    10 Ring Rows
    10 Single Arm Overhead Lunges