Crossfit WOD

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Things are moving well!

Crossfit Dublin Swim session:
We have arrange with  whiteser (crossfittter and swim coach) and blackrock for use of the pool on Saturday morning. The idea is to introduce people to swimming , the one and only functional movement we dont train YET ! Each session time will be spent on learning  one of the strokes-Free style , back and breast stroke.Then we will take the stroke we have learned and practice it by incorporating it into a crossfit type work out , example:

repeat 3-5 times (depends on you level of swimming)
swim 100 m-(under water 😉 ha)
30squats
20 kb swings
10 push ups

If your a keen swimmer and want to get back to the water or if your someone who needs help with there swimming tech then this is for you.Once we get 10 names up on the Board we will get started , the cost for the 4 weeks is €65.

Table quiz :
The table quiz for michael kicks off at 6-6.30 at the avoca pub .We have been sponsored with some awesome prizes for the winners.they include:

1. Signed Irish Rugby Jersey donated by Mal O’Kelly
2. 6 weeks pilates course donated by Bernie in Crossfit
3. Crossfit Fundamental course and Nutrition analysis donated by Michael Price
4. Paul Costelloe Necklace and ear rings donated by Natasha Obernik
5. Speciality Cake made to order donated by..?
6. A family pass for Winter Wonderland in Royal Hospital Kilmainham – Skate and circus combination

Its looks like michael wil be able to make it up for a quick appearance , See you  then guys

Michael

Workout of the day:
A: Power clean 2,2,2,2,2 rest 3-4 min
B: Weighted pull up’s 3-4 x 4 rest 3 min
+
50 Double unders
20 Burpee’s
50 Wall Balls 10/6kg
20 Burpee’s
50 Double unders

Rugby concussion could have long-term effects
*post thoughts to comments

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