Wednesday, May 7, 2014

Anywherefit Ireland Recap: Day 2

Day 2 of AWF Ireland was when our training really kicked up a notch.  We met at CF Tipperary just after breakfast on Saturday with a full slate planned:

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



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

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

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. 


With one last day remaining, and it including a mountain assent, everyone decided to turn in early.  I was pretty wrecked myself, so I was happy to save the carousing for another time.  The plan for Day 3 was to hit the ancient monastery just after breakfast, then swoop lunch on the way to the mountain for the afternoon. 

24 comments:

  1. This 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

    ReplyDelete
  2. Thanks 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!

    Seth Ashford | http://www.crossfitreflex.com/about/services/

    ReplyDelete
  3. 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.

    ReplyDelete
  4. Good 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

    ReplyDelete
  5. Wow!! 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

    ReplyDelete
  6. fitness and workout is best way to get happy life. The nephrology fellowship personal statement is bets for students to get best statement.

    ReplyDelete
  7. Hello Everybody,
    My 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

    ReplyDelete
  8. 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.

    Chiropractor

    ReplyDelete
  9. I like your post. This post really awesome and very helpful to me. Please keep posting good contents. Thank you.


    goldenslot casino
    บาคาร่าออนไลน์
    gclub casino




    ReplyDelete
  10. 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


    I Love My Fit Body
    Fitness Workout Routines
    10 Minutes Workouts Routines
    Personal Trainer Locator
    Health & Fitness News
    Sports Nutrition Supplements
    Sports Nutrition & Workout Support

    ReplyDelete
  11. Hi I really appreciate your all efforts which is specially for the golf accessories keep posting.best driver for high handicapper

    ReplyDelete
  12. This article has inspired me to golf and also some minor deficiencies. See more at golf to be more complete

    best driver for beginners

    ReplyDelete
  13. Golf will give you some tips to improve your skills...
    see more: best drivers for high handicapper

    ReplyDelete
  14. Bruce Fit Boss, The Top Fitness Consultant WorldWide - Build strength, flexibility and lose weight now
    Getting 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

    ReplyDelete
  15. Build strength, flexibility and lose weight now

    Getting 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

    ReplyDelete
  16. Great post.This post is very intresting.Thank you.
    diëtist Zaandam

    ReplyDelete

  17. Thank you for this post.Great post.This post is very intresting.Thank you.lifestyle changes

    ReplyDelete
  18. 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


    WM Casino
    W88

    ReplyDelete
  19. Very Nice.
    For 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.

    ReplyDelete
  20. 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.
    online fitness classes

    ReplyDelete