Gymnastics Warm Up
8 minutes, alternating:
Rope Climbs
Ring Dips


High Bar Back Squat: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.


5 rounds of:

30 sec. Max Effort Kettlebell Swings 24Kg/16Kg
30 sec. Rest
30 sec. Strict pull-ups
30 sec. Rest
30 sec. ME Handstand Push Ups
30 sec. Rest

My First Month – Derek

I started training in CrossFit Ireland almost 3 years ago. CFI has since become somewhat of a second home for me. I had completed my CrossFit Level One Cert and CrossFit Football Cert and had shown an interest in coaching but I think it was because I was spending so much time around the place anyway that the guys decided to get me to help out during the classes.

I had been interning for about nine months or so but it was still bit of a shock when Colm asked me to go for coffee (at that local big brand coffee place) and proceeded to say that they wanted to offer me a full time job here. Knowing Colm’s love of puns and one liners I was actually waiting for the punchline to what I thought must be another of his puns. To be honest though when he asked me if I wanted to pop up for coffee I actually thought that it was going to turn into one of those “I’m sorry, its just not working out” conversations and that would be the end of my internship! But no, it was a genuine job offer and I was being given the chance to take up the job I had hoped for and make a (very) big but positive change in my life.

By their very nature, life changing decisions are a scary thing but I think that we generally know what the right decision is when such choices are presented so after talking it through with my wife we made the decision that I would accept the offer and after 15 years in the IT industry I would embark on a new and exciting journey.

My official coaching career started with me on the morning shift, which meant coaching the mythical morning crew. Rumour had it that if I could survive this that I might just make it as a coach! Fast forward four weeks,I have been a full time coach at CrossFit Ireland for a month and I am loving it.

Strangely, I’ve had to overcome the feeling of being the newcomer again even though I had been coaching as an intern for some months beforehand. That newcomer feeling didn’t last long though as everybody, members and coaches alike, have made me feel so welcome and everyone has been incredibly supportive.

Working and coaching alongside Colm, Will, Tom and James has been an incredible learning experience. They each have different backgrounds, different strengths and styles but are all incredibly knowledgeable and passionate about what they do. More importantly for me, they are willing to share this knowledge.

The more classes I coach the more I learn that coaching is not just about keeping a class running smoothly and coaching the technical aspects of a lift or movement, the softer skills are as important, sometimes more so. Everyone leads a busy life, family, work and a hundred and one other things can influence how somebody’s day is going. We get a window onto that day for the one hour or so that they are in CFI. Using that window to decide if a person is in a place that day to be pushed on just a little bit harder during a workout or reigned in a little because their body is a bit run down can be the difference between them having a good session and remaining injury free or a bad one and pushing themselves too hard.

It’s not all glamour and six packs (yes, Dominic occasionally leaves his shirt on). Floors need to be mopped, kettle bells need cleaning and paperwork needs filing but the work is tremendously rewarding. In the four weeks since I started, I have seen people become stronger, healthier. The changes may not always be big obvious ones, it may be that somebody is just that little bit more upright in a squat or able to get their chin just that little bit more over the bar in a pull up but the progress is there and it is a very rewarding thing to see and be part of.

I am very proud to say that I am a part of the team at CrossFit Ireland and I look forward to continuing to grow as a coach.