Crossfit Dublin WOD

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Met Con
1 Round for time
400 M Run
50 burpees
30 pull ups
10 Thrusters 60/40kg
400 M Run
10 Thrusters 60/40
30 pull ups
50 Burpees
400 M Run


One of the things I love about CrossFit is that it’s pretty cut and dry. You come in, you hit the WODs hard, you eat what we tell you to eat and you are going to see results. If you don’t, you won’t…pretty black and white. And, if you follow the methodology correctly you are going to see results FAST.

If you come in, do the WODs, but still continue to eat like shit…you will not get the results of CrossFit. You will not survive and definitely not thrive in this program without eating properly. We call it failure to thrive…initially you may see results, but you will plateau and then, over time, stop seeing results. The magic is in the movements and the fuel is in the food. If you aren’t eating right, we know, we can see it.

Theoretical Hierarchy of Athletic DevelopmentThis is the Theoretical Hierarchy of the Development of an Athlete (that’s YOU)! Each level builds upon each other and…you’ll notice the foundation of it all is NUTRITION. What should you be eating? P.A.L.E.O. Eat meats and veggies, nuts and seeds, some fruit, little starch and NO SUGAR. Don’t eat bread, don’t eat pasta, don’t eat grains…I don’t care if they are whole grains or not. Don’t drink soda, don’t drink diet soda and don’t ingest ARTIFICIAL sweeteners. Look at labels, educate yourself on the fuel you are putting into your body. Don’t be like the millions of people out there who mindlessly shoveling crap into their mouths without knowing what it is or where it came from. Donuts don’t come from Mother Nature…don’t eat them. Don’t make excuses that you don’t know how to cook, don’t know what fruits are good or not, or that eating a sandwich is convenient. We’ve all made the changes and it takes some getting used to, but isn’t your health worth it…aren’t YOU worth it?

When you start to see and feel the results it’s all clicks. You look better, feel better and perform better. The WODs are always difficult, but there is this level of feeling GOOD during the pain of the WOD. You go to the doc and they tell you your blood work is insanely good and your blood pressure is off the charts good.

Alternatively, know how to scale the WODs correctly. Going too heavy is going to kill the programming…you won’t be able to move through these workouts safely or efficiently, therefore blowing the intensity level that the WODs were designed to elicit. On the other hand, go too light and you certainly won’t see the results either. We help you scale initially, but over time, as long as you take your ego out of the equation, you’ll know how to scale yourself. And please know, that I have given our trainers the green light to scale you at any time during the WODs. If we see you struggling with weight…the weight is going to be dropped. No arguments. We are here to not only get you into shape, but keep you safe. We’re like referees in a fight…you don’t question their judgement when they call a fight. Going too light is another story all together …typically this is the girl who is afraid of bulking up. YOU WON’T BULK UP DOING CROSSFIT. Period. End of story. If the weight is too light and you are flying through workouts you won’t see the results, bottom line. Besides, why sell yourself short, you are getting strong…put some weights on and get stronger!

We’ve given you the tools, it’s up to you to implement them. So hit it hard and eat right!

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