Strength & Conditioning

Gymnastics Warm Up
8 minutes, alternating:
Strict Toes to Bar
Ring Rows

High Bar Back Squat:
1 X 8 (+2.5Kg heavier than last time)
1 X 3 (+2.5Kg heavier than last time)
2 X heavy singles (NOT a 1 Rep Max Attempt. Use a weight that allows you to make the lift!)

Conditioning

150 Single Unders
20 Kettlebell Swings (Heavy)
20 One-arm KB Thrusters (each arm) 24/16Kg
20 Kettlebell Swings (Heavy)
150 Single Unders

15 minute time cap.


CrossFit
Gymnastics Warm Up
8 minutes, alternating:
Toes to Bar
Ring Rows

Strength

High Bar Back Squat:1X8@80%, 1X3@90%, 2X1@100%­ quick up and down with no pause every set – rest 2:00

Conditioning

150 Double Unders
20 Deadlift 100Kg/70Kg
20 One-arm KB Thrusters (each arm) 24/16Kg
20 Deadlifts 100Kg/70Kg
150 Double Unders

15 minute time cap.

Winning Friends – Derek

My job is to coach people. Too often we as coaches focus on just the technical skills of our activity, and not enough on the softer skills that really make a difference. To build confidence in clients when undertaking a task and to guide them into making good decisions (in terms of movement technique, pacing, nutrition, mobility and so on). The Dale Carnegie immersion course was exactly what I needed to refine such skills.

The course was spread across a number of weeks. So each Friday for three weeks I re-acquainted myself with the Luas and made my way into the city centre and across the river to the Clarion Hotel at the IFSC. There were ten people in total attending the course, including Coach Pete and myself. The other attendants were from a wide range of professions, including solicitors, a manager from Dun Laoghaire Rathdown County Council, a Tax Account and somebody from Irish Thoroughbred Marketing.

At the very start we practiced memory techniques to help us to remember names. A person’s name is really important to them and remembering it shows them that you value them as a person. Most of these techniques focused around imagery, the more extreme the better.

Things moved on from there, we worked through principles to help improve relationships with others and how to win people over to your way of thinking. While this can sound like it is about learning how to manipulate people it definitely is not, I haven’t suddenly attained Jedi powers that allow me to convince people to do whatever I want or that these are in fact not the droids they are looking for. If you try to manipulate somebody, they will know it is happening. We are all at the centre of our own little universes and we will only really do something if there is something in it for us. Many of the relationship principles revolve around seeing things from the other persons perspective and allowing them to decide on the course of action themselves.

Some of the principles are based around old fashioned good manners like your grandmother taught you. How to be a good listener, don’t criticise, don’t be judgmental, smile! It can be as simple as saying please and thank you and just being nice to people. Try it today, smile, be mindful and polite to people and see how they react. Old fashioned manners go a long way.

Lots our assignments culminated in a presentation to the group. These ranged from recounting a time when I was stressed, how I used the human relationship principles already learned to a presentation to explain an idea. I was quite proud of the last one as I was voted by the class as having best explained my idea and bagged a Dale Carnegie book for my efforts. The presentations themselves were a great skill for me to practice. I am used to speaking in front of a class when coaching but put me in front of a room full of relative strangers and give me a new topic and I can again feel out of my comfort zone. I took this as an opportunity to build confidence and threw myself into all of my presentations. This doesn’t mean that I have become an orator of Greek proportions, by no means. It does mean that I have learned valuable skills on how to present to an audience and to get my ideas across.

Coming out the other side of the course, I can honestly say that I have learned a lot about myself and how I interact with people. I am very grateful to have had the opportunity to attend. For me it has made me much more mindful of what I say and if I realise later than I could have handled something better then I do my very best to correct it.