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27/9/13 – CrossFit Return Cork – Clean Friday

A. 3 Position Clean – Clean + Hang Clean + Hi-Hang Clean – 5x(1+1+1)

Focus on speed under the bar

B. Front Squat (with 3 sec pause) or 1 and 1/4 Front Squat – 5, 5, 5

No rack can be used and focus on speed out of the catch position

C. Each Minute on the Minute for 10mins

3 Cleans

6 Burpees

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26/9/13 – CrossFit Return Cork – Pressing Thursday

A. Push Press – 2, 2, 2, 2, 2

Perform 20 band pull aparts after each working set

For previous score see comments

B. Push Jerk – 5, 5, 5

Focus on catch position and speed under the bar, weight is not the goal.

C. For Time

Pull-ups

10-9-8-7-6-5-4-3-2-1

After each set perform 3 Hang Power Snatches

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25/9/13 – CrossFit Return Cork – My Anniversary

This week is my 4 year CrossFit anniversary so I said I would share a few things I have read, seen and learned over the years!

No matter how much you squat, press, push or pull nothing will outdo poor mobility and flexibility. Finding out what you need to address is vital, be it tight calves or poor shoulder range you must improve them. Until you do you will never reach your full potential.

Work on your weaknesses, be it pull-ups or pushups, practice them and practice them properly.

Good technique and efficiency in movement is paramount. Brute force will only get you so far, be it an air squat or split jerk, always focus on moving as well as you can and drill in those good habits every day until they become second nature.

No one person’s PB is any greater or more special then another’s. If you hit a PB on your squat by 2.5kg, up to 60kg and the person next to you PBs by 10kg, to 120kg, do not say “well I only lifted that and they lifted that”. A PB means you bettered yourself and that is the most important thing, so never belittle any improvement you make. Enjoy it and be proud of it, it means you are getting better!

Always focus on what you need to do to improve and not what you need to do to be better than another person. You own your movements so work and focus on what you can control, don’t focus on other people’s numbers and times.  Focus on what you need to do to make your numbers and times better, the rest takes care of itself.

Be friendly in the box, you don’t have to everyone’s best friend but a simple hello goes a long way.

Do things that express the fruits of your labour. What I mean is go play sports, climb a mountain, go for a swim. When all you do is CrossFit you judge your improvement off CrossFit.  The CrossFit standard can be particularly high so what you will find is that when you go play that game of 5 a side or run with friends you will be considerably better at it.

And in my opinion the most important thing is to enjoy training. I know myself over the years whenever I put pressure on myself over my lifts and workouts I generally stopped enjoying it and in turn stopped training well. So sometimes take a rest and relax.

My first ever WOD (Part B)

A. Skill – Rope Climbs – Bring Long Socks

B. 7 Rounds for Time

2 Lane Runs

15 Thrusters 20/15kg

15 Box Jumps 24/20″

Compare with http://www.crossfitreturn.ie/280912-crossfit-return-cork-how-it-all-began/

 

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24/9/13 – CrossFit Return Cork – Deadlift Tuesday

A. Deadlift – 5, 5, 5, 5, 5

Pause at the bottom of each rep

Perform 5 ring rows after each set – elevate feet and add weight to increase difficulty

B. 1 Leg RDL – 5, 5, 5 – Each Leg – Focus on balance and form and not weight

C. 3 Rounds For Reps

3min Amrap

3 Rounds of

7 Toes to Bar (scale with double situps/v-sits)

7 Ring Dips (scale with double narrow grip pushups)

In the remaining time perform as many doubleunders as possible

Rest 1min

Billy!!

 

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