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Crossfit Cork Monday 17/12/12

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To note there will be very little heavy lifting this week, just more metabolic type workouts. Not to worry for those that are going to miss the chance to chat and chill during our lifting phase, get your self on the foam roller and/or band and work on some mobility during this week.

I have been looking at the training programme for the first three months of the year and one of the questions that arises is weather you as clients want to enter the Crossfit games Open competition. The three big concepts that I link to true fitness are Performance, Health and Longevity, these are achieved through eating well, sleeping well, lifting heavy things, doing some high intensity speed work, getting sunshine, reducing stress and spending time with family and friends. becoming a competitive athlete will skew these so that Performance will dominate. I have have nearly always been a competitive athlete for most of my life from GAA to racing Dh moutainbikes so I understand the drive. As a Crossfit gym (its not a box; Miguel – thats something you jump on to 🙂 ) our client comes first, with this in mind I would like some feedback as to who would like to compete or even how you feel about the idea of doing burpees as a sport. Post a comment or email me with your thoughts,

Kev

Conditioning

70 Du’s

3 rounds of

7 Thrusters

7 Pullups

50 Du’s

3 rounds of

5 Thrusters

5 Pullups

30 Du’s

3 rounds of

3 Thrusters

3 Pullups

Thruster weight is up to you but look to complete the rounds nearly unbroken, a guide would be 70% of your 1 RM Push press

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