Strength
Front squat
3 x 5
Met-Con
9 min Amrap
9-6-3
Overhead squat
Knees to Elbows
Jan
28
27/01/12
Jan
26
26/01/12
Skill
Max height box jump
Met-Con
Partner Wod
15 min Amrap
P1 One round of Cindy
P2 Static deadlift hold.
Score is total rounds
Jan
26
No weightlifting class Saturday
Hey all,
The 11am lifting class on Saturday mornings is cancelled until further notice. The attendance of this class is not enough to keep putting it on.
If interest in this class picks up again then we will reinstate it at a later date.
So from now on, 10am is the only Saturday class.
Thanks,
Ian
Jan
25
25/01/12
Strength
Weighted Pull up, Dips
7,7,7,7 (7 pullups to 7 dips then rest and repeat)
Met-Con
4 rounds
5 Man-makers
20 Du’s
Jan
24
24/01/12
Little space, lots of work!
Mobility
Foam Roll
- Quads
- Piriformis
Couch Stretch
Met-Con
5 rounds
7 1 hand swings R 7 1 hand swings L 7 2 hand swings 7 reverse lunges with kb R 7 reverse lunges with kb L3 min rest at end then
12,8,6,4
Kb box step ups KTE
Jan
23
23/01/12
Strength
Deadlift 3RM
Met-Con
3 Rounds
1min Wallballs
1min Box Jumps
1min Rest
Jan
21
21/01/12
As a pair complete
- 1600m Run (400m relays)
- 100 WallBalls (Sets of 10)
- 100 Sit Ups (Divide as you want)
- 400m Farmers Walk (100m relays)
- 1600m Run (400m relays)
Jan
20
20/01/12
Stength
Power Clean 3rm
Met-Con
On the minute every minute for 10minutes
1 Power clean @3rm
3 Strict Pull Ups
5 Box Jumps
Jan
20
It’s that time of the month again….PMS!!!
Now that I have your attention 
Please Make Sure…..that you have your standing order set up for the 1st of the month.
It happens the same time every month, I get irritable and moody for the 1st week because I have to chase people to receive membership payments. This is the worst part of my job and guys it’s just not fair. We are holding up our end of the bargain by training you and providing a service so please hold up yours by paying us on time. We all know our roles in this relationship, you pay, we coach. It’s simple. It would be a joyous world if this could all be done for free but that’s just not how it works, we are trying to run a business and currently in the middle of expanding that business.
If you decide that you do not want to train for February then all I ask is that you have the courtesy to drop me a text or email to let me know. There is no problem at all, you are always welcome back, I simply hate badgering someone for payment when they are not joined, it’s embarrassing on my part.
So here’s the deal:
- Collect a standing order form from the gym, fill it out and bring it to your bank or use the details on it to set up a standing order with your bank online.
- Or email me at ian@crossfitcork.com and I will get the details to you ASAP.
If for some reason a payment is going to be late, just let me know and I will accommodate you as best as I can.
Well that’s that, I’ve had my rant and you have plenty of time to get the finger out and sort out the payment.
Thank you in advance,
Ian
Jan
19
19/01/12
“Half a wall down”
Strength
Back Squat 3,3,3,3,3,3
Met-Con
100 Burpees for time
CF Journal