Strength & Conditioning

Strength 1
12 Minutes to Establish a 5RM Push Press.

Strength 2
12 Minutes to Establish a 3RM Front Squat.

As Many Rounds As Possible in 8 Minutes of:
15 Dumbbell Thrusters
8 Strict Pull Ups


12 minutes to establish a 1RM Snatch.

12 minutes to establish a 1RM Clean & Jerk.


Open Workout 13.5

Complete as many rounds and reps as possible in 4 minutes of:

15 Thrusters 45Kg/30Kg
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Influencing People – Pete

From the very outset of my new job here at CrossFit Ireland I was told that I will be attending the Dale Carnegie course. I had heard of his work but never really read any of his books. The other coaches had done the course before and said that it had been hugely beneficial to them so I felt enthused.

For those of you that have never heard of Dale Carnegie, he was a teacher in communications mostly for business people but then expanded to all forms of social interaction. Starting out his first book, “How to Win Friends & Influence People” written in 1936, on which the course is now based, along with the work he did in his classes. He revised it numerous times as he learned new ways and information from the courses he taught.

The course is a condensed version, done over 3 weeks with “Homework” to do between each session.
And yes, that did mean practicing on all of you good people!

We learnt Greek memory system, the Peg system and memorizing names. All of these techniques required visualizing what you were trying to remember and associating it to something that would help you recall the item i.e. if a person’s name was Thomas, you could think of a giant Thomas the Tank Engine train with that persons face on it. We also covered stress management, conversation and leadership skills.

A big thing I took on board was not to talk too much. Often I would find myself waffling on about a point long after I had made it and therefore taking away from main topic or it gets lost completely. I now try and boil my instructions down to one or two points and be concise.

Unlike the ominous and devious way it sounds, the course is really about being nice to each other. The little things you take for granted and the way you treat each other people affects how they will treat you. The main point is that everything you do has to be sincere. If your actions aren’t genuine then people will see through and feel that you are being fake approach. You have to mean what you say.

I really enjoyed that the material was verbal and practical which meant more doing and less writing down notes. There were some really nice breakout pieces on getting you out of your comfort zone, some screaming and shouting and then some really heart-warming stories. You are not allowed to be shy and everyone was encouraged to participate. And I felt the more you put in the more you got out of the whole thing.
There is a lot to take on board and a continuous effort must be made to apply the learning of the course

I found it to be a truly inspiring course and I look forward to living up to my status as a social Guru!