WARM UP:
1 mile run (Irish miles, which turn out to be closer to 2 or
3 miles for every 1 American mile)
5 rounds of calisthenics:
5 pullups
10 pushups
15 situps
20 squats
10 pushups
15 situps
20 squats
SKILL:
Handstand hold technique
STRENGTH:
Deadlift 5 x 5
Floor Press 5 x 5
ACCESSORY:
Glute Ham Raise 3 x 10
Strict toe to bar 3 x 10
Ring Row 3 x 10
Strict toe to bar 3 x 10
Ring Row 3 x 10
The goal of this session was to practice some things that
people don’t typically get to practice (handstands, floor press) and challenge
the body with some heavy stressors (deadlift, glute ham raise). We opted out of conditioning because I
wanted to save everyone’s lungs for our beach WOD later in the day.
Overall I was pleasantly surprised with everyone’s aptitude
on the handstand holds. The groups
from Cork and Tipperary both showed impressive body awareness and responded
well to the small corrections made to positioning. We practiced drills from the wall first, encouraging
everyone to keep only their toes in contact with the wall while reaching for
the ceiling. Then we moved away
from the wall and used partner’s arms to form a front and back wall for the
athletes to balance between.
People were really starting to feel the way their hands could control
the entire body after this.
The deadlifts and floor press are always crowd
pleasers. Who doesn’t like to lift
the heaviest things possible, right?
Even with everyone’s glutes ripped up from the walking lunges the night
before, we saw multiple guys pulling 190 kg for sets of 4-5. And again, impressive technique and
attention to form was shown by all.
After a quick break for lunch, we hopped in the cars and
took a 45 minute drive out to Ardmore Beach on the western coast. This is a very popular spot when the
weather is nice, which it definitely was during my visit. In fact, just about every local I
talked with made sure to tell me just how lucky I was to be in the presence of
such sunshine. Call it California
karma.
The coolest part about this beach is that you can drive the
cars straight onto the sand. So we
plodded the CFT van down near the water and marked off 400 meters along the
beach. At one end we left the van
and the pullups rig, and at the other we set up barbells with 115# and
75#. Halfway between we set up 24
kg and 16 kg kettlebells. We then
split up into teams and did the following workout for time:
200 pullups
200 meter buddy carry
200 kettlebell swings
200 meter buddy carry
100 squat clean thrusters
200 meter buddy carry
200 kettlebell swings
200 meter buddy carry
200 pullups
200 meter buddy carry
200 kettlebell swings
200 meter buddy carry
100 squat clean thrusters
200 meter buddy carry
200 kettlebell swings
200 meter buddy carry
200 pullups
We also had to overhead carry all of our weights back with
us on the return trip. Because
some teams had 4 and others had more, we made a rule that anyone not carrying a
weight or a person had to be bear crawling. What an awesome workout this turned out to be. Beautiful scenery, beautiful weather,
teamwork… it was everything you want from fitness all rolled into one. The only thing that could’ve gone
better was if my team had won the WOD.
As it turned out, we were about a minute off the pace. But that didn’t stop us from leading
the charge into the Irish Sea when everyone else had completed their turns. Nothing like a nice ice bath to help
the legs recover!! And boy was it
icy.
Drying off and warming up didn’t take us long, so we decided
to stick around Ardmore for a cup of coffee at a local bakery. Colin secured us free reign over the
place’s back garden, so we couldn’t have been more comfortable. Just 20+ crossfitters chillin’ out back
sippin’ tea and coffee. No big
deal. This was a great opportunity
for those of us who hadn’t spoken much yet to get to know each other
better. We talked about
programming quite a bit, but also the growth of fitness in general throughout
the world and in Ireland. It’s no
surprise that the patterns I saw in the States are starting to form over here
as well. It’s only a matter of
time until it’s everywhere.
After heading home and getting cleaned up, we all took to
the town for a wonderful meal.
Again, with Colin’s knowledge as our guide we struck upon an awesome
restaurant with a quintessential Irish Pub attached to it. Naturally, this was the opportunity for
me to taste my first official Irish-born Guiness draught. If I’m honest, it tasted more or less
the same as the ones I’ve had back home.
But I still had to do it.
The food was great as well, with people ordering everything from crab
cakes to fish and chips, sirloin to roasted duck. I had no complaints with anything pertaining to food the
entire weekend, the fare was phenomenal.

Windows Mobile 6.5 - Meet the Windows Mobile 6 6.5 Microsoft account, Wi-Fi access, and data connection required for some features and colors may vary by area, carrier, plan, and version of Windows Phone software. Click here to see feature and service availability
ReplyDeleteNice sharing buddy. Would you like to download latest games, software, apps, songs for your PC and Android, iPhone, iPod, iPad, Windows Phone, Smart Phone, Samsung Galaxy, HTC, Voice and all other mobile. Visit: Entertainment Plateform
ReplyDeleteThis is such a good way of creating a bigger interest in training with people. I would like to look into creating a mobile crossfit to do WODs on the beach or some random place to give people a change of scenery. People enjoy this very much, posted by www.edisonwaycrossfit.com
ReplyDeleteThanks for sharing these more creative tips for crossfit training! I actually live near a beach, so some of these exercises are very doable for me. I will make sure to try some of these when I have the chance!
ReplyDeleteSeth Ashford | http://www.crossfitreflex.com/about/services/
Such a nice blog you have shared here on body fitness and training you have provided. Thanks for sharing here with us.Cellulite become a big problem today which makes our body appearance ugly but with cellulite exercises you can remove it from your body very easily.
ReplyDeleteGood job men. I enjoy a lot checking there are too many people practicing crossfit around the world. Check this blog I also found about crossfit novedades crossfit
ReplyDeleteWow!! What a workout. Really very had. And for me it’s too much, ha ha , I can’t do this. I need only to be fit. So that I got a Treadmill form 'equipfitness(dot)net". And start running 4 days ago. Thanks
ReplyDeletefitness and workout is best way to get happy life. The nephrology fellowship personal statement is bets for students to get best statement.
ReplyDeleteThank you so much for your post. This post really help me a lot and I have learnt some new things from your blog. I am bookmark your blog for future visit.
ReplyDeletepure cambogia slim
You need to kill time, you need entertainment. Refer to our website. hope you get the most comfort.
ReplyDeleteThanks for sharing !
Friv 5
Kizi 1
Yepi 3
When you're tired, you want to relax after a stressful working hours, you need to have time to take care of the kids active.
ReplyDeletePlease visit our website and play exciting flash games.Thanks you for sharing!
Friv 4
Fantastic articles is post by you in this blog. You give a nice thing. Thank you for such a nice article. Every word of this blog helps me to give detail to me.
ReplyDeleteCook at healthy smoothie ideas foods.
Hello Everybody,
ReplyDeleteMy name is Mrs Sharon Sim. I live in Singapore and i am a happy woman today? and i told my self that any lender that rescue my family from our poor situation, i will refer any person that is looking for loan to him, he gave me happiness to me and my family, i was in need of a loan of S$250,000.00 to start my life all over as i am a single mother with 3 kids I met this honest and GOD fearing man loan lender that help me with a loan of S$250,000.00 SG. Dollar, he is a GOD fearing man, if you are in need of loan and you will pay back the loan please contact him tell him that is Mrs Sharon, that refer you to him. contact Dr Purva Pius,via email:(urgentloan22@gmail.com) Thank you.
BORROWERS APPLICATION DETAILS
1. Name Of Applicant in Full:……..
2. Telephone Numbers:……….
3. Address and Location:…….
4. Amount in request………..
5. Repayment Period:………..
6. Purpose Of Loan………….
7. country…………………
8. phone…………………..
9. occupation………………
10.age/sex…………………
11.Monthly Income…………..
12.Email……………..
Regards.
Managements
Email Kindly Contact: urgentloan22@gmail.com
There are tremendous benefits to be achieved through regular massage therapy treatments from a Registered Massage Therapist. Whether your need is to have a moment of relaxation, reduce muscle tension or attain relief from chronic pain, a therapeutic massage can enhance your overall sense of emotional and physical well-being.
ReplyDeleteChiropractor
I like your post. This post really awesome and very helpful to me. Please keep posting good contents. Thank you.
ReplyDeletegoldenslot casino
บาคาร่าออนไลน์
gclub casino
The Hottest Fitness and Workouts News - I Love My Fit BodyThe Hottest Fitness and Workouts News - I Love My Fit Body is an ongoing source of fitness information, workouts, training, information, nutrition at your fingertips to get the latest up to date information fast, find a personal trainer near you
ReplyDeleteI Love My Fit Body
Fitness Workout Routines
10 Minutes Workouts Routines
Personal Trainer Locator
Health & Fitness News
Sports Nutrition Supplements
Sports Nutrition & Workout Support
Islamabad Escort relationship of Islamabad, our Islamabad escorts can give you most remarkable grown-up distraction and ability like a sweetheart. Use an Islamabad escort to live most critical sneak peaks of your life in the palms of an energizing stun. Islamabad escorts Our Islamabad escorts are also conceivable as a friend on all through the country trips, get-together or gathering, for a character get together or private date.
ReplyDeleteشركة نقل عفش بالخرج
ReplyDeleteشركة نقل عفش بالقصيم
Hi I really appreciate your all efforts which is specially for the golf accessories keep posting.best driver for high handicapper
ReplyDeleteThis article has inspired me to golf and also some minor deficiencies. See more at golf to be more complete
ReplyDeletebest driver for beginners
Golf will give you some tips to improve your skills...
ReplyDeletesee more: best drivers for high handicapper
Bruce Fit Boss, The Top Fitness Consultant WorldWide - Build strength, flexibility and lose weight now
ReplyDeleteGetting crazy strong, flexible, and start losing weight now!
Small changes add up to major results!
Are you ready to see faster gains in strength without drastically changing your workout plan or diet?
Increasing strength improves your body's ability to recruit muscle fibers, specifically the ones that make the biggest difference in the way your physique looks. Strength training also makes your goals more tangible and concrete. Your muscles will respond if you set goals to hit certain lift numbers.
Bruce the fit Boss - International Personal Trainer
Personal Trainer In Stone Harbor NJ
Personal Trainer In Sea Isle City NJ
Personal Trainer In Ocean City NJ
Build strength, flexibility and lose weight now
ReplyDeleteGetting crazy strong, flexible, and start losing weight now!
Small changes add up to major results!
Are you ready to see faster gains in strength without drastically changing your workout plan or diet?
Increasing strength improves your body's ability to recruit muscle fibers, specifically the ones that make the biggest difference in the way your physique looks. Strength training also makes your goals more tangible and concrete. Your muscles will respond if you set goals to hit certain lift numbers.
Bruce the fit Boss - International Personal Trainer
Personal Trainer Ocean City NJ
Personal Trainer Sea Isle City NJ
Personal Trainer Stone Harbor NJ
New Jersey Personal Trainer
Personal Trainer Stone Harbor
10 Minute Workouts
Build Your Fitness Business
Fitness Equipment Leasing
شركة بتبوك
ReplyDeleteشركة تنظيف مكيفات بتبوك
شركة صيانة مكيفات بتبوك
شركة عزل اسطح بتبوك
I am very happy to read this. This is the kind of manual that needs to be given and not the accidental misinformation that's at the other posts. Appreciate your sharing this greatest doc. By gym wear for men online
ReplyDeleteGreat post.This post is very intresting.Thank you.
ReplyDeletediëtist Zaandam
ReplyDeleteThank you for this post.Great post.This post is very intresting.Thank you.lifestyle changes
ยินดีต้อนรับสู่ UPLAY365.COM เว็บพนันออนไลน์ All In One ที่รวมเว็บพนันออนไลน์อันดับ 1 ไว้ที่เดียวกันมากที่สุด ไม่ว่าจะเป็น เกมส์ไพ่ ที่เป็นที่นิยม เช่นบาคาร่า แบล็คแจ็ค เสือมังกร หรือจะเป็น รูเล็ต สล็อตออนไลน์ คีโน โป๊กเกอร์ forex ไก่ชน เกมส์ยิงปลา แทงบอล แทงบาส เทนนิส ESPORT แทงมวยไทย และอื่นๆอีกมากมาย พร้อมเทคโนโลยีชั้นนำจากผู้ผลิตซอฟต์แวร์เกมส์ระดับโลก ความน่าเชื่อถือได้มาเป็นอันดับ 1 สามารถเล่นได้ทั้งบนคอมพิวเตอร์ , มือถือ ระบบ android และ IOS *คาสิโนออนไลน์ : สามารถเลือกเล่นกับคาสิโนชั้นนำดังนี้ SexyBaccarat, AG Casino, GOLD Casino, SA Casino, W88 Casino, D88 Casino, WM Casino, GD Casino เป็นต้น *แทงบอล : U กีฬา (U SPORTS) , S กีฬา (S SPORTS) มั่นใจได้เลยว่า อัตราการจ่ายค่าน้ำดีที่สุดต้อง uplay365 เหมาะสำหรับทั้งนักพนันมืออาชีพและ มือใหม่ โดยทางเรามีพนักงานคอยสอนเรื่องการแทงบอลเบื้องต้น แทงง่าย อัตราจ่ายดี *สล็อตออนไลน์ ,เกมส์ยิงปลา : JOKER123,PLAYTECH และอื่นๆ อีกมากมาย ทั้งหมดนี้ สามารถเล่นได้ใน 1 ยูสเซอร์เท่านั้น สนใจสมัครสมาชิกรับเครดิตฟรี สามารถสมัครได้ตนเองที่หน้าเว็บ หรือติดต่อ Callcenter โดย ทางเรามีพนักงานไว้บริการและแก้ปัญหา ตลอด 24 ชั่วโมง สอบถามข้อมูลเพิ่มเติมได้กับแอดมินได้ตลอด 24 ชม.ค่ะ
ReplyDeleteWM Casino
W88
Very Nice.
ReplyDeleteFor a fit, health body and super fun workouts I like to recommend the UBQFIT app. They are one of the best with great fitness trainers that boost your health and wellness.
ยินดีต้อนรับสู่ UPLAY365.COM เว็บพนันออนไลน์ All In One ที่รวมเว็บพนันออนไลน์อันดับ 1 ไว้ที่เดียวกันมากที่สุด ไม่ว่าจะเป็น เกมส์ไพ่ ที่เป็นที่นิยม เช่นบาคาร่า แบล็คแจ็ค เสือมังกร หรือจะเป็น รูเล็ต สล็อตออนไลน์ คีโน โป๊กเกอร์ forex ไก่ชน เกมส์ยิงปลา แทงบอล แทงบาส เทนนิส ESPORT แทงมวยไทย และอื่นๆอีกมากมาย พร้อมเทคโนโลยีชั้นนำจากผู้ผลิตซอฟต์แวร์เกมส์ระดับโลก ความน่าเชื่อถือได้มาเป็นอันดับ 1 สามารถเล่นได้ทั้งบนคอมพิวเตอร์ , มือถือ ระบบ android และ IOS *คาสิโนออนไลน์ : สามารถเลือกเล่นกับคาสิโนชั้นนำดังนี้ SexyBaccarat, AG Casino, GOLD Casino, SA Casino, W88 Casino, D88 Casino, WM Casino, GD Casino เป็นต้น *แทงบอล : U กีฬา (U SPORTS) , S กีฬา (S SPORTS) มั่นใจได้เลยว่า อัตราการจ่ายค่าน้ำดีที่สุดต้อง uplay365 เหมาะสำหรับทั้งนักพนันมืออาชีพและ มือใหม่ โดยทางเรามีพนักงานคอยสอนเรื่องการแทงบอลเบื้องต้น แทงง่าย อัตราจ่ายดี *สล็อตออนไลน์ ,เกมส์ยิงปลา : JOKER123,PLAYTECH และอื่นๆ อีกมากมาย ทั้งหมดนี้ สามารถเล่นได้ใน 1 ยูสเซอร์เท่านั้น สนใจสมัครสมาชิกรับเครดิตฟรี สามารถสมัครได้ตนเองที่หน้าเว็บ หรือติดต่อ Callcenter โดย ทางเรามีพนักงานไว้บริการและแก้ปัญหา ตลอด 24 ชั่วโมง สอบถามข้อมูลเพิ่มเติมได้กับแอดมินได้ตลอด 24 ชม.ค่ะ
ReplyDeleteALLBET
Casino Deluxe
台灣甜心視訊聊天室-很黃的聊天室
ReplyDelete漾美眉視訊交友聊天室-真人秀聊天視頻網站
一夜情情色聊天室-台灣免費視訊聊天室
成人免費視訊聊天室-福利啪啪視頻吧
破解視訊聊天室-福利聊天室你懂的
showlive聊天網-9158聊天室你懂的
視訊聊天戀愛ing-同城視頻聊天室
國外視訊 show 免費看-同城裸聊直播視頻
免費視訊聊天室友-六間房被禁視頻
后宮視訊聊天室-哪個app有大尺度直播
真愛旅舍視頻聊天室真愛聊天室操逼愛愛圖片三級情色影片小魔女拍自天堂貼圖片區
免費視頻裸聊網站午夜激情聊天室免費的裸聊qq快播無毒在線影院韓國三級電影嘟嘟貼圖
成人視頻裸聊網站pp5000免費視頻網站AV小次郎影院快播色情電影網址杜蕾斯貼圖區
誰有裸聊的視頻網站皇色在線視頻免費網站日本美女祼體圖片圖色色一級片杜蕾斯貼圖
秀色裸聊免費直播間免費寂寞交友聊天視頻有色的日本美女圖片百分百貼圖區首頁
ol黑絲挑逗-真愛旅舍app
ReplyDelete黑絲美女-台灣色情視訊聊天
黑絲美女圖片-台灣uu聊天室視頻破解
爆紅正妹-網絡色情視頻聊天室直播
正妹牆-台灣真人裸聊視訊app
正妹空姐-免費真人裸聊qq
美女圖片一絲不掛-啪啪免費視頻在線觀看
正妹頻道-免費視頻找女人聊天
按摩全套-私密直播_美女現場直播
s383live影音城-視頻交友 床上直播
韓國美女視頻直播間深愛激動網五月色播看色情動漫漫畫網日本激情片直播後宮情色
美女視頻直播秀直播間視頻69美女直播第一色亂理電影快播倫理電影在線色情網情色文章
多人視頻聊天直播間yy視頻直播間293真人秀場成人色情小說網站短裙美女免費情色
韓國美女直播間韓國美女視頻直播網站偷拍自拍咪咪基地愛愛網圖片美少婦電影網春天情色
韓國視頻直播網站韓國美女視頻跳舞寂寞聊天電話號碼三級片在線免費觀看情色自拍
真愛旅舍直播-台灣辣妹視訊聊天室
ReplyDelete真愛旅舍官網-台灣麗人聊天室
真愛旅舍聊天室-摳摳視頻秀
真愛旅舍視頻聊天室-免費聊天室你懂的
真愛旅舍視頻-戀戀視頻聊天室
台灣uu視頻聊天室-173免費視訊
捷克論壇-夫妻真人秀視頻聊天室
伊莉論壇首頁-免費裸體女主播聊天室
mobile01論壇-開放性多人聊天室
台灣論壇-台灣甜心真人裸聊
台灣甜心聊天室愛聊視頻聊天室彩虹視頻聊天室下載夜夜擼 成人小說論壇免費視訊軟體
寂寞男生的聊天室彩虹視頻社區聊天室女主播裸聊直播室蕾絲超短裙美女熱舞173免費視訊美女
寂寞同城聊天室破解版彩虹視頻聊天室10元裸聊直播久久午夜視頻聊天社區免費視訊交友聊天
夜裡寂寞視頻聊天室秀色直播下載情人寂寞交友聊天室性感校服超短裙美女live 173免費視訊
寂寞視頻聊天室可以聊性的女孩Q寂寞男女聊天室三色成人免費聊天室173免費視訊秀
showlive影音視訊聊天網-美女主播免費祼聊聊天室
ReplyDeleteshowlive視訊聊天網-真人在線裸聊網
玩美女人影音秀-台灣一對一視頻聊天室
live 173免費視訊-不收費的同城聊天室
173免費視訊聊天-免費裸聊聊天室
173免費視訊秀-夫妻真人秀聊天室
173免費視訊美女-最新裸聊直播間
173 live 視訊-成人聊天室
173 live影音-色情聊天室
live 173免費視訊-色情視訊
台灣甜心女孩聊天室真人秀視頻同城視頻約炮聊天室午夜劇場 美女成人版外國免費視訊
色聊天室網站一夜情言情小說聊性的貼吧台灣色b破解午夜成人av在線電影173免費視訊聊天
色聊聊天室女子學院1夜情視頻真人午夜裸聊直播間成人午夜情色小說外國免費視訊網址
色聊女的QQ夜色伊甸園交友網秀色直播間台灣色b網站破解午夜戀愛視頻聊天免費視訊一絲不掛
色聊網寂寞同城e夜情交友網三色午夜秀聊天室成人性愛小說網址國外免費視訊交友
後宮視訊聊天室
ReplyDeleteshowlive影音視訊
live173影音live秀-免費視訊
漾美眉視訊交友
真人美女視訊直播
金瓶梅視訊聊天室
台灣視訊美女聊天
真愛旅舍直播聊天室
真愛旅舍官網
真愛旅舍官網聊天室
台灣真人秀視頻夜射貓成人在線視頻同城激情交友真人秀蜜桃午夜劇場聊天室momo520視訊美女
美女真人秀視頻操我成人電影絲襪黃色視頻國內美女視頻網站午夜98聊天室金瓶美視訊美女
夫妻真人秀視頻軟件成人午夜色情視頻美女激情免費視頻網站午夜518同城聊天室成人視訊
293真人秀視頻聊天室視頻成人色情網站免費美女走私視頻聊天午夜開放聊天室影音視訊聊天室
網頁真人秀場聊天室91成人情色視頻網站真人秀場聊天室黃的午夜主播聊天室視訊聊天室
You guys are just amazing & full of motivation & dedication. You keep us motivating everyday to do more & attain more fitness in life. Thank you for this, it really helped me a lot.
ReplyDeleteonline fitness classes
Apna Showroom Women's Nylon Underskirt Fishnet Body-Suit Net stockings for women
ReplyDeletefish net stockings for women black net stockings for girls women fishnet stocking for woman female apna showroom
Apna Showroom Fishnet Stockings for Women Sexy Black Net Pattern Stockings Big Mesh Free Size with desent Look Net stockings for women