Since a good few of you have asked, we are kicking off a Summer nutrition challenge on the 20th of May. The objective of the challenge is to build better eating habits, focus on nutritious food choices and become more familiar with our individual calorie needs. All of which will help us to tone up, feel better and have more energy ⚡ The challenge will run for 5 weeks and will be limited to just 16 people. You will get: •⁠ ⁠An initial nutrition consultation with a coach ? •⁠ ⁠Unique macro and daily calorie targets ? •⁠ ⁠Individual check ins, to keep you on track ? •⁠ ⁠A challenge WhatsApp group ..read more

Monday Metcon “Murph” Run 1 Mile (4 x 400m) 100 Pull Ups 200 Push Ups 300 Air Squats Run 1 Mile (4 x 400m) *Partition the pull ups, push ups and squats however you want Aim Physical – Muscular Endurance Mental – Challenge Recovery/Cooldown Pec Stretch With Rings Pigeon Stretch Tuesday Metcon “Grace” 30 Clean & Jerks 61/43Kg Aim Funsies Mobility Straddle Stretch Wednesday Joint Health Day 1A) Good Mornings 4 x 12 1B) Bench Supported Rows 4 x 12 1C) Backward Sled Drag 4 x 50′ 1D) Sandbag Carry 4 x 100′ Mobility Wall Twisting Pec Stretch Bretzel Stretch Thursday Core AMRAP 6 Seated Leg Lifts ..read more

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As people, we like to have some level of competence in what we’re doing. A big fear for beginners is judgment or ridicule for not knowing what to do. This is why people shy away from gyms where the perception is everyone else is super fit and you’ll look like a fool. Firstly I’ll say that this does not happen in CrossFit Ireland. This is because we all know what it’s like to struggle with something. In CrossFit, because it’s so varied, there’s always something you’ll struggle with. Maybe you’ll be good at running but struggle with pull ups. Or maybe you’ll be great with bodyweight movements b ..read more

Monday Metcon “The Matrix” AMRAP 20 10 Inverted Rows 20 Goblet Lunges 30 Abmat Situps 40 Double Unders Aim Base Fitness / Back Health Mobility Cactus Stretch Calf Stretch Tuesday Metcon “CrossFit Open 20.1” 10 rounds for time of: 8 ground-to-overheads 43/29Kg 10 bar-facing burpees Aim Breath Control! Mobility Shoulder Extension Stretch Wednesday Metcon “Jackie Pro” 1000m Row 50 Thrusters 43/29KG 30 Bar Muscle Ups Aim Breath work / Pacing Mobility Couch Stretch Thursday Metcon “Down Bad” Every 4 Minutes x 5 Rounds 18/15 Cal Bike 15 Dumbbell Push Presses 12 Toes to Rings (3 minute cap) Aim Spri ..read more

? A program promising you’ll smash your weightlifting records in just 10 days is like waving a red flag ? ?️‍♀️ It sounds great, but let’s be real—it’s probably too good to be true. ? Big gains super fast? ?️‍♀️ That’s a recipe for injuries, plus everyone’s different, so a one-size-fits-all approach is sketchy. ? Real progress is a slow burn, needs a plan just for you, and isn’t about shortcuts. ?️‍♀️ Those quick-fix programs? ? They’re often more about grabbing your cash than helping you lift better. ?️‍♀️ Stick to the legit stuff, backed by science and real stories. ? In weightlifting, trust ..read more

? Dear athlete, this year gave us lots of experience, by winning and losing, by doing a successful attempt or missing it, by showing up in the gym or taking a day off. ?️‍♀️ I thank you for everything you gave in the platform and outside of it. ? I thank you for every minute you showed up in the gym even though you were tired/stressed/feeling blue etc. ?️‍♀️ For me it is a WIN being in the gym, not in the mood for it, because when you leave the gym all those feelings are not attached to your body anymore. ? Every “negative energy” you felt before starting the session, in the end of it it’s bur ..read more

Imagine you’re in your seventies and your only activity involves getting out of bed, sitting down/standing up from a chair, and walking a couple of hundred yards to the shops, pub, and church. This is the limit of your ability. If you lose a bit of pulling/sitting strength, you can no longer get out of bed. If you can’t sit as long, you can no longer rest in your favourite chair without a booster. If you need to walk for longer to get the bus or around roadworks, you mightn’t be able to do so comfortably. It’s an extreme example to illustrate the point that to keep as healthy as possible, yo ..read more

?️‍♀️? The importance of the back leg/knee position in the spirit jerk! ?️‍♀️ In the split jerk position, the back leg is pivotal for stability and power. ?️‍♀️ It should extend straight back, with the knee hovering above the ground and slightly bending, forming a stable platform. ?️‍♀️ The back foot turns outward slightly, distributing weight between the ball and toes, promoting a strong base. ?️‍♀️ This alignment ensures stability and allows efficient power transmission during the lift. ?️‍♀️ With the back hip beneath the torso, which will create a cage for the bar to be in a straight line f ..read more

Monday Metcon “2024 Quarterfinal 4” Individuals, 16-54 age-group divisions With a continually running clock, complete as many reps as possible in 10 minutes of: 10 clean and jerks, weight 1 Rest 1 minute 10 clean and jerks, weight 2 Rest 1 minute 10 clean and jerks, weight 3 Rest 1 minute Max-reps clean and jerks in time remaining, weight 4 ♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg) ♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg) Mobility Bretzel Stretch Tuesday Metcon “Mini Murph” AMRAP 30 200m Run 5 Pull Ups 10 Push Ups 15 Air Squats Aim Murph Prep/Joint Endurance Mobility Half Moon Lat Stret ..read more