CrossFit Waterford Olympic Weightlifting Club runs 3 classes per week on a Tuesday night at 730pm, Thursday morning at 630am and Saturday morning at 9am. The Olympic lifts called the Clean and Jerk and Snatch will be covered along with other accessory movements and skill transfer drills. Olympic lifting is excellent for developing speed and power and a great fun way to get in shape. All classes are free to all CFW members and are open to non members for 8 euro per class. For more details or to arrange to get started call Tom on 0852119780 or email firstname.lastname@example.org
- Monday the 25th to Friday the 29th of SeptemberMonday Skill – kipping pullup Strength back squat 0/4/8/12 – 7 reps pushpress 2/6/10/14 – 7 reps Conditioning “Fran” 21/15/9 thrusters 42.5/30kg pullups Tuesday 20 seconds on 10 seconds off for 4 rounds per movement times 3 1. toes to […]
- Monday the 25th to Friday the 29th of September
By Exercise/9+------+ back squat Back Squat barballs Bear Crawl bench press Box Jump Burpees clean and jerk Deadlift Double Unders Double Unders Front Squat handstand pushups Kettlebell Swings Knees To Chest lunges medball cleans Mountain Climbers Mountain Climbers Muscle-ups Nicole Overhead Squat Overhead Squat power snatch Power Clean prowler Pullups Pushups Push Jerk Push Press Ring Pushups Ring Pushups ring rows rope climbs Row Run Run with Weight sandbag lunges Shoulder Press Situps SNATCH Split Jerk Sprint Squat squat clean Squat Jumps squat clean Sumo Deadlift Highpull swim Thrusters Toes To Bar Walking Lunge Wallball Burpee Wallballs
Meal of the day
CrossFit in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.