Crossfit – Mindbody

 In WOD

*Notices*
Mindbody Registration & Info:

Here at CrossFit Dublin, we use Mindbody as our system for booking, scheduling and generally our managing classes.

There are many reasons for using this system:

A) To keep the classes to a capacity where quality is maintained and we can give you, the client the time and attention you both need and deserve in class.

B) In Blackrock, we cap the classes at 18 participants and in the City Centre, we cap the classes at 15. If too many people turn up to class, there is simply not enough floor space for workouts to be completed comfortably. If everyone uses the booking system we should not exceed class capacity.

C) It also allows for the waiting list system to be effective, so if a class is full and you sign up to be on the waiting list you will be placed in a queue, if someone cancels you will receive an email informing you that you have been given a space in the class.

D) It enables us and you to see and keep track of your attendance.

E) You can book your sessions up to 7 days in advance. This will help you to stick to the number of classes that you commit yourself to each week. By signing up for classes in advance, this will encourage you to adhere to those times and so the tendency is that you will keep up the routine.

Registration is simple! Just go to a class you plan on attending and click on “Sign up now”. that will take you through the registration process, after which you will have created a username and password for all future registrations.

So please click here and register now, please all start to using this asap to ensure the smooth running of classes.

Any problems setting up, please email dave@crossfitdublin.ie or lynda@crossfitdublin.ie.

Thanks Dave & Lynda

Workout the of  Week:

Monday

Strength

Five sets of:
Shoulder Press x 2 reps + Push Press x Max Reps @ 10X1
(strict press 90%1rm x 2, then push press as many times as possible at tempo)
Rest 15 seconds
Push-Ups x Max Reps in 45 seconds
(practice PERFECT plank position – no snaking or loss of midline)
Rest 2-3 minutes

WOD

Every minute, on the minute, for 10 minutes perform:
7 Thrusters
3 Burpees

Work up as heavy as you can, but know where your limits are. If you fail to complete your set within the minute, finish it and then rest the remainder of the minute you ran into. Note total number of rounds or reps completed.

Tuesday
Custom Goals Training – pick a goal and stick to it till the box is ticked

+

Map session @80%

10 sets
30 sec KBS – 24/16kg
30 sec rest
30 sec Sit ups
30 sec rest
30 sec Double Unders
30 sec rest

Wednesday

Strength

4 Sets
A 10 Overhead squat @ 31×1
Rest 3-4mins

WOD
Aerobic Capacity
3 rounds for time:
Row 500m
50 Box Jumps 20/24″
Run 800m

Thursday

Strength
A Hang Power clean cluster 2.2.2 x 4 sets rest 3-4mins

WOD

30-20-10
Power clean 50/35
Walking lunge

Level 1 40/25
Level 2 30/20

Friday

Strength
Three sets of:
Back squat 4-5 rep@ 30×1
Rest 10-15 seconds
Ring/bar Dips/Push ups x 10 reps @ 1010
(or Muscle-Ups x 4-6 reps)
Rest 3 minutes

WOD

Aerobic Power , Strength Endurance
Unbroken ladder – once you pick up, set has to be unbroken.

10.9.8.7.6.5.4.3.2.1
Push jerk 60/40
CTB Pull ups

Level 1 45/30
Level 2 35/20

Saturday

WOD
3 Rounds
400m Run
15 Power Snatches 35/25
300m run
15 Kettlebell swings 32/24
200m Run
15 toes to bar

L2 30/20
L1  10 reps 25/15


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