Now that the Strength Challenge is over, we’re working on mobility for the next few weeks! The names below are the names Colm uses to remember them, and your coach will bring you through them in class.

Workout of the Day:

Test – Overhead Position

  • Kettlebell – driving the arm back into the socket
  • The Twin kittens of Love!
  • Shoulder Distractions

Retest – Overhead Position. Better? Worse? The Same?

3 Rounds of:
30 Toes to Bar
21 Ground to Overhead Anyhow, 45Kg/30Kg

Post times to comments.

Kicking the Chalk Bucket – CrossFit Fire
Stop Being So Negative – CrossFit North Arlington

Encouraging others

A great part of what we have down here is the community. It drives you to move a little bit faster, attempt the workout at a higher rate, and spend a little less time catching your breath back.

It’s great to see people cheering others on. But (and you knew a ‘but’ was coming, didn’t you?) is your cheering appropriate?

“PICK THE DAMN BAR UP!” may only work for a few people. Very few people respond well to aggressive comments like this, or if they do, it doesn’t create the best environment. A little softer, gentle encouragement, can be the best way to keep someone moving. We still talk about the day Pat Sheehan came up from Cork for the first invitational. His spotting style just kept you going, telling you you were capable of another rep, and just to breathe, and keep going. He didn’t shout, and his voice cut through the crowd because he was talking to you directly.

In strength work, make sure your cues match that of the coach, and certainly don’t cue over him!! Under a heavy squat, there’s very little you can hear, and even less you can concentrate on. If they’ve been given one cue by the coach, leave it at that. If you don’t know what’s the best way to cue them, something along the lines of “c’mon”, “strong” or “fast up” are the best ways forward, as they don’t interfere with any technical advise.

Cheering people on is awesome. Making it friendly, relative and positive makes it awesome plus!