Crossfit Cork Thursday 10/1/13

We don’t programme long runs at the gym, I always thought it was a pointless workout- someone drives through shit traffic and then I tell them to just head off for a 5 or 10 kilometre jog. Being able to run correctly is another reason cause if you can’t and you have to take a few thousand steps then it isn’t going to be pretty. If you don’t come here every night then you should take the time to go out and practice some technique and get a few kilometres in along the Marina or by the Lee.If you are here regularly then at the weekend do your best to spend 20 to 30 minutes practicing.  Focus on leaning forward and being light on our feet, avoid the heel coming in contact with the ground, instead try to just have from the middle of the foot, and then be sure to kick off with the toes. I wanted to post a video from pose tech but they ain’t the best so if any of ye have a good one bookmarked will you post link it cheers.

Paddy Murphy is involved in the race(6K) this Sunday with Kilmacsimon (a good few of them trained here at the start.) Its just outside Innnishannon on a beautiful part of the Bandon river. Registration is at 09.30 at the boathouse

Strength

 Hi hang Snatch 3×3

Snatch balance 3×5

Conditioning 

Running Tabata clock

4 Rounds wallballs

Rest 2 rounds

 4 rounds  Shuttle sprints 10m

Rest 2 rounds

4 rounds Wallballs

Rest 2 rounds

4 rounds Shuttle sprints

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