10am/12 noon/5:30pm/6:30pm Classes Only Today

Gymnastics Warm Up
Strict Muscle Ups (rest 30-90 seconds)
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds


Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest 2:00

Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest or take your hand off the bar while switching from Front to Back Squats.


5X400m Run

Rest 2:00 after set 1 & 2 – Rest 1:00 after set 3 & 4.

Remember Why You Train – Derek

Everyone who trains here in CrossFit Ireland started out with a goal (or goals). Some people train for general health and well being, maybe to lose some weight and get healthier. Some train to supplement a sport and for some, training CrossFit is their sport. How you eat, sleep and recover should always be geared around those goals. How you move during a workout will be the same regardless of your goals.

I have a goal of getting stronger year on year and (here’s the important part) I want to be able to continue to demonstrate this strength as I get older.
So if my goal is to squat all the weights (the number itself is somewhat arbitrary), that’s fine but if I want to be able to continue to demonstrate this strength in a couple of years then I need to train in a way that doesn’t do damage to my joints and body long term. Sure I could possibly get away with squatting with bad form for a while and scrape my way to my target number but in doing so I potentially mess up my knees and lower back so in a few years time I end up walking with a limp because my left knee is always in pain and I can’t pick anything up off the floor. Was it worth sacrificing form to hit that squat number? I’ll give you a hint, no it wasn’t.

“Why does it matter to me if you have dodgy knees?” I hear you say. Well it may not but the message or principle is the same. Whether your goal is fat loss, hitting bigger numbers in a particular lift or competing in CrossFit, your training and approach to training should reflect your goals and good form and technique should always be at the core of this approach.

If my goal is fat loss, Will rounding my back to clean a weight from the floor help me to achieve that goal? No it won’t. Eating healthily and training consistently will. So why would I risk injuring myself just to get a higher number or finish a workout a few seconds faster, it doesn’t really make sense does it? Best case scenario is that I cheat myself out of practicing correct technique and count a dodgy rep, worst case scenario is I hurt myself and end up spending a week (or more) on the couch and my diet falls apart because I’m not training.

Paying attention to now, improving technique and striving for perfection will mean we can continue to train for many years to come and will help us to reach the goals we have set for ourselves and the goals that come after that.

Remind yourself why you are training, what your goals are and train with these goals in mind. Move well and you will be able to move often.