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CROSSFIT DUBLIN PROGAMMING TEMPLATE FOR THE NEXT 4 MONTHS

Guys this is the programming template for the next 4 months for Crossfit Dublin.I wanted to let you
know how we plan it at CFD so you can have a better understanding of what i am trying
to achive with you guys and you can also plan your week around training your weekness
along with maintaing your strengths.

To give credit where credit is due,I must acknowledge the following Four
primary influences on the programming template :

Westside Barbell

opt

Crossfit Vancouver

Crossfit Football

Monday: Squat/Short Metcon
Tuesday: Press/Short Metcon
Wenesday: Metcon
Thursday: Pull from Floor/Short Metcon
Friday: Pull/Squat/Short Metcon
Saturday: Strength/Skill
Sunday: Rest

Let’s now take a look at the pool of movements we’ll be cycling through for Monday,Tuesday Thursday and Friday.

Monday: Back Squat, Front Squat, Overhead Squat
Tuesday: Shoulder Press, Bench Press, Handstand Push-Up
Wednesday: Clean, Snatch, Deadlift
Friday: ,Weighted Pull-Up, Muscle-Up, Rope Climb
Saturday:Training a general weekness with in the gym

For the strength moves on days 1, 2, 4, and 5, we’ll be staying with them for three straight weeks. This means that you’ll be shooting for PRs for three straight weeks on the same strength move. We will likely vary the reps, too, although fives will still form the foundation of the strength training we do for most movements.

The metcon workouts will continue to remain constantly varied (basically just like they already are), with the only caveat being that they’ll be designed as best as possible to not interfere with the strength movements in the coming cycle. And expect to see more of our 4 new friends the ropes!

I thought you guys should know Marksdailyapple is a great site on nutrition and ins outs of eating for health ,proformance and longevity.

Guys if you have found some good blogs or sites on paleo , please send them to comments

MARGRET AND NATHAN VISITING IN FROM CALI YESTERDAY MORNING

Workout of the day
A.M.R.A.P in 20 mins:
5 Power Cleans 85/50KG
10 Pistols 5 E/Leg
20 unbroken double unders

Wednesday results
Girls – Tina 11.47(25kg), Suzi 14.08 (25kg),  Fiona 15.07(25kg)
lads – Drew 8.37 rx, , Doug 9.01 rx, Willie 13.43 rx

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