CFD – Meet your new coach.


CFD would to welcome back Lynda “the piper” Roche. Lynda took a CrossFit sabbatical to Cape Town 2 years ago where she worked and coached at Cape CrossFit. She competed for CCF in the 2011 CrossFit Regionals where her team headed off to LA for the Games. Lynda was one of our first members at CFD and was a great community girl and was missed when she headed south. So we are really excited to have her back now as a coach and heading up the admin at CFD. Please introduce yourself when you see her at the gym and give her a big CFD welcome back. Here is a little bit more info about Lynda.

Lynda is a nutritional therapist and a level one certified trainer and has competed at two CrossFit regionals in Africa, 2011 &2012, and earned a spot at the CrossFit Games in 2011.
1.How were you introduced to Crossfit?
I had been very fit in school but upon leaving, had become lazy as I had no routine. I had heard about some of the stuff done at CrossFit and I thought it sounded awesome. Then out one night I met a few guys from my school days and they looked fantastic….I could see the training brought results. So I decided to give it a try!

2.Favorite WOD/lift:

Diane 21-15-9


Handstand push ups

3.I have always wanted to…

kick my twin sister’s ass at CrossFit!

4. One word people use to describe me:


5.Outside of the gym I like to…

go to the beach.

6.Something nobody knows about me or would be surprised to know about me:

I was Team all-Ireland shotput champion. We nearly got disqualified as we nearly didn’t get the shotput past the line!

7.Favorite physical activity outside of Crossfit:


8.Favorite place to eat in Dublin:

The Rustic Stone

9.Song that gets me pumped up for a workout

‘Jump’ The Pointer Sisters

10.Proudest accomplishment:

Completing my Master’s degree.

11. Main two things that have most improved since joining CFD?

A) My behind!

B) The mental and physical benefits of CrossFit are nothing short of amazing. Actually giving an area of my life 100% effort showed me I can do anything I put my mind to…

Workout of the day


A. Broad Jumps – 7 min practice


5 rounds for total time + load:

10 Back Squats (Unbroken + heavy, add per set)

15 Toes to Bar

50 Double Unders

1 min rest

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