Posted by Ruth-Gullikson 1 year ago | Under Tags: 100m run, 400m run, arch hold, Back squat, barbell lunge, box jump, burpee, burpees, deadlift, front squat, handstand, hollow rock, l-sit, lunge, max pull ups, over the bar burpees, pallof press, plank, power clean, power snatch, pull ups, ring row, rkc plank, snatch, strict press, thruster, toes to bar, wall ball, wall balls, weighted lunge | Comments none
Coach Harte has been doing some savage work to get the Zen Planner tracker up and running. For those of you who are unsure how to use it, feel free to ask any of the coaches. It’s easy to set up on your phone and simple to use. The apple version is located here , while the android version is located here. It’s important for everyone to log their workouts to enable you to see your progression through the cycles and to celebrate your achievements. Catalyst athletics have a rather nice article here giving a brief explainer on the importance of celebrating milestones, no matter how small.
For those of you interested in competing outside of the gym or just getting a chance to workout some place new, Mallow Mania is on Saturday September 3rd at Crossfit Mallow. There are 4 categories: Beginner, Intermediate, Advanced and Masters so there’s something for everyone. Click here to find out a little more or sign up on the whiteboard.
The Filthy 150 is also coming up and will be running September 24th and 25th at National Show Centre in Swords, Co. Dublin. There are catagories for all levels being run so, again, there’s something for everyone. Click here to find out a little more or sign up on the whiteboard.
Back Squat 3×5
Max Pull ups
3 sets L-sit progression
Snatch 8×2
3 sets RKC Plank
Deadlift 3×5
Handstand progressions
Floor Press 3×5
Hollow rock and Arch holds
Today is a catch up day for any of the strength/skill work and conditioning that you may have missed during the week. If you have trained everyday this week, then there will be a little surprise workout on the board for you!
Barbell Lunge 3×5
Pull up progressions
3 sets Pallof Press
8 Rounds
Every 2 minutes complete:
5 Thrusters
10 Toes to bar
Run 100m
For those of you who want to brush up on some technique or get a chance to add some numbers to your lifts, the Olympic lifting class is running at 10:00. It’s open to all members and skill levels, so drop in to start seeing your olympic lifting numbers increase.
For an extra chance at some conditioning work, there’s a conditioning class running at 11:00. Get your sweat on in some great company with some challenging workouts.
For those of you wanting to cram it all into your Sunday, you can head to the gym at 10:00 to 12:00. It’s a great opportunity to ease some of those aching muscles from the past week with some foam rolling or mobility work. Alternatively, you can take the opportunity to do some conditioning or work on some skills. The class is open to all members and is suitable for all levels!
