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  • Programming 21-09-2015 – 26/09/2015

    By Sarah Cahill | In Uncategorized | on September 21, 2015

    Congrats to Coach Laffan and the rest of the UL Weightlifting team who won the finals of the Munster Lifting League on Saturday after going undefeated throughout the whole league! Red Iron were well represented by Mark, James, Pat and Coach Cahill. Unfortunately we didn’t win our final match but everyone lifted really well and […]

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  • Programming 14-09-2015 – 19-09-2015

    By Sarah Cahill | In Uncategorized | on September 13, 2015

    HAPPY 30TH BIRTHDAY MARK!!! Monday 14th  A: Thruster (4 X 6 ) If you struggle with front rack then just front squat in stead Rest 45s B: Chin Up Hold + negative (4 x 3 ) Pull/jump to the top of the chin up, hold chin over bar for 10s then lower for a count of 5s, rest 10s […]

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  • Programming 7/09/2015-12/09/2015

    By Sarah Cahill | In Uncategorized | on September 6, 2015

    Monday 7th September:  A) Front Rack Luges 4 x 5 B) Bent Over Row 4 x 6 C) Arch Hold 4 x 30s WOD: 3min on 1 min off AMRAP: 6 Burpees 9 Box Jumps 12 Air Squats   Tuesday 8th September A) Push Press 4 x 5 B) Goblet Squat 4 x 10 C) […]

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  • Programming 31/08/2015 – 05/09/2015

    By Sarah Cahill | In Uncategorized | on August 31, 2015

    Congrats to Garry Fitz, James O’Regan, Annette Drake and Coach Cahill who won their first lifting league match last weekend. PB’s all over the shop! Well done! Final of the lifting league is on the 19th of September at Cork Weight Lifting Club so get it in your diaries!   Monday 31/08/2015 Strength A) Front […]

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  • 19-02-2015

    By Sarah Cahill | In Uncategorized | on February 19, 2015

    Red Iron CrossFit – Mobility Mobility A: Head to Toes Mobility (No Measure) B: Foam Rolling & Trigger point (No Measure) A) Foam Rolling: Calves Quads & ITB Back Lats B) Trigger point: Glutes Hamstring flossing Hip Flexor Thoracic Traps Forearms on barbell C: Mobility Circuit 1 (No Measure) 1) Couch Stretch 2) Adductor Stretch […]

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  • 12/02/2015

    By Sarah Cahill | In Uncategorized | on February 12, 2015

    Red Iron CrossFit – Mobility Mobility A: Mobility Testing (No Measure) Sit and Reach Thompson Adductor Ankle Glutes Shoulder flexion Wrist B: Foam Rolling & Trigger point (No Measure) A) Foam Rolling: Calves Quads & ITB Back Lats B) Trigger point: Glutes Hamstring flossing Hip Flexor Thoracic Traps Forearms on barbell C: Whole body mobility […]

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  • 31/12/2014

    By Sarah Cahill | In Uncategorized | on December 31, 2014

    Red Iron CrossFit – CrossFit Gymnastics A: Tabata Hollow Hold V’s Arch Hold 20:10 alternate hollow hold to arch hold B: Tabata Pull Up Hang/Hold V’s Squat Hold 20:10 Dead Hang hold/pull up hold/chin up hold V’s Squat hold/wall squat/OHS Metcon Metcon (AMRAP – Reps) In Pairs You go I go 5 x 4 min […]

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  • 30/12/2014

    By Sarah Cahill | In Uncategorized | on December 30, 2014

    Red Iron CrossFit – CrossFit Weightlifting A: Push Press (4×4) B: Reverse DB lunges (4 x 10 ) Metcon Metcon (Time) 30-25-20 wall balls + 800 m run between rounds

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  • 29/12/2014

    By Sarah Cahill | In Uncategorized | on December 29, 2014

    Red Iron CrossFit – CrossFit Warm-up a: Squat Warm up (No Measure) 400m run 4 point Squat Groiners Pigeon pose 4 Point Squat x 2 b: Shoulder to Over head (No Measure) With PVC 5 reps of each Behind neck press Behind neck push press Behind neck push jerk Behind neck press in split jerk […]

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  • 27/12/2014

    By Sarah Cahill | In Uncategorized | on December 27, 2014

    Red Iron CrossFit – CrossFit Warm-up Upper Body (No Measure) Passovers Around the world Bear Crawl Pull up hang + scapular retraction Weightlifting Hang Power Clean (5-5-5-5-5) Gymnastics Pull-ups (3 x 5 ) Conditioning Metcon (No Measure) 4 Rounds 4 TGUs (2 each arm) 8 Goblet Squats 12 Kb Swings (american if shoulder flexibility allows)

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