GAMES WEEK
MondayMetcon"Friendly Fran"3 rounds21 Thrustesr 52 / 35Kg21 chest-to-bar pull-ups MobilityHalf-moon side stretch TuesdayMetcon"Damn Diane"3 rounds15 Deadlifts 143 / 93Kg15 Strict Deficit Push Ups MobilityStretch pretzelShoulder extension WednesdaySkillsThe pear tree holds Metcon"Annie"50-40-30-20-10Double undersideSit Ups MobilityJoint stretchStretching hurdles ThursdayMetcon / Force0-6:Row of 1000m6-18:Front squat 1RM MobilitySofa stretch FridayMetcon"Nasty Nancy"5 rounds:500m race15 upper squats 84 / 57Kg15 Burpees […]

Monday
Metcon
"Friendly Fran"
3 rounds
21 Thrustesr 52 / 35Kg
21 chest-to-bar pull-ups

Mobility
Half-moon side stretch

Tuesday
Metcon
"Damn Diane"
3 rounds
15 Deadlifts 143 / 93Kg
15 Strict Deficit Push Ups

Mobility
Stretch pretzel
Shoulder extension

Wednesday
Skills
The pear tree holds

Metcon
"Annie"
50-40-30-20-10
Double underside
Sit Ups

Mobility
Joint stretch
Stretching hurdles

Thursday
Metcon / Force
0-6:
Row of 1000m
6-18:
Front squat 1RM

Mobility
Sofa stretch

Friday
Metcon
"Nasty Nancy"
5 rounds:
500m race
15 upper squats 84 / 57Kg
15 Burpees facing the bar

Mobility
Under Stretch

Saturday
Metcon
KANER30
As many laps as possible in 30 minutes of:
4 side burpees
3 scraps of power 60 / 40Kg
2 60 / 40Kg thrusters
1 Muscle Up

Mobility
PVC Pipe Shoulder Stretch

The post office GAMES WEEK appeared first on CrossFit Ireland.


Don’t Be Afraid tera Ask For Clarification, Over and Over and Over Again. It’s your time, money, and most importantly, your health we’re talking about here. If you don’t fully understand something during class, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time… they probably have the same juste question. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the squat, soulevé de terre, or any of the Olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.

CrossFit Isn’t Everything. CrossFit is a strength and conditioning program that focuses on building general physical preparedness ( GPP ). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. A majority of people CrossFit so that they can do whatever they want : Go out, play sports, learn new things, etc. Having that GPP allows you to take on new challenges. CrossFit doesn’t have to be your life. Many people CrossFit so they can have a life… and be awesome at it.

It Doesn’t Get Easier, It Just Sucks Less. The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability.

You Won’t PR Every Day. Don’t mistake intensity for work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day ? Something is always better than nothing.

Introduce yourself to others in the class. How will this help you ask ? When you introduce yourself to someone you’ll feel more comfortable in the chic and realize that you’re not the only one that’s new to CrossFit. So instead of feeling totally nervous and awkward holding a PVC biroute overhead, you feel a little bit more at ease and focus more on what you’re doing.

Keep a journal. Write down the warm-up, the skill, the WOD, and your results. This will greatly accelerate your progress. We often do workouts and lifts based on weights and reps that we have previously done. If you don’t know which kettlebell to use because you never recorded the weight you used last week, then you end up picking the wrong weight. Write stuff down and be able to reference it.

Listen to the Coach. He/she is there for a reason. They spent time studying the subject matter. They have coached hundreds to thousands of people on these movements. Your buddy that watched a couple of Youtube films is not lateral to that.

Firebreather. Beast. Rock vedette. You’ll hear a lot of different terminology used to describe those athletes who kill every workout, and blow everyone else away. Here in our gym, we consider every one of our athletes a rock'n'roll star. Hey, it takes huge cojones just to show up and do these insane WODs. Be proud of yourself and what you accomplish here. We sure as hell are.

Walk into any box ( that’s CrossFit speak for the gym itself ) and you’ll be greeted by clanging weights, clouds of chalk and whiteboards scribbled with acronyms like “AMRAP” and “EMOM. ” With insider speak that almost qualifies as its own language and raw, rough-around-the-edges spaces, CrossFit can definitely be intimidating to try. And even though many of the 10, 000 affiliate gyms offer your first workout free, beginners may still feel overwhelmed by the culture of the popular strength and conditioning program.

So what should you really expect if and when you dive into the world of CrossFit ? We turned to five athletes who’ve sweated through years of WODs ( aka workouts of the day ) for the advice they wish they’d gotten when they first started.

“Each culture, conseillé and [workout] space is very different, ” says Anna Willard, a CrossFit athlete at CrossFit Merrimack in Lowell, MA, as well as a former professional middle-distance runner. ( She snagged a world record in the steeplechase in 2008, but no longer competes. ) She recommends trying out a couple of different boxes before committing yourself — and your credit card — to one. “Don’t necessarily go to the place that is the most ‘convenient, ’” Willard says. Look for that one gym that’ll keep you coming back — so take note of each box’s programming ( aka the structure of workouts ) and study the overall vibe of the community before ponying up for a package.

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