• Opening Hours

    OPENING HOURSX

    MONDAY06:30 - 07:30, 17:30 - 20:30

    TUESDAY06:30 - 07:30, 17:30 - 19:30

    WEDNESDAY06:30 - 07:30, 17:30 - 20:30

    THURSDAYCLOSED

    FRIDAY06:30 - 07:30, 17:30 - 20:30

    SATURDAY10:30 - 12:30

    SUNDAYCLOSED

  • 085-731-7455

BLOG

Programming 19/10/2015 – 24/10/2015

By Sarah Cahill | In Uncategorized | on October 18, 2015

More Success for these lot in their first official Weightlifting Competition at the weekend at the Cork Open. Ava and Annette both hitting perfect 6 out of 6 lifts with PB’s in both snatch and Clean and Jerk. James hit a comfortable 63kg snatch and after making coach Cahill sweat a bit he came back with a super strong 3rd Clean and Jerk at 90kg, Pa was our final lifter to go at the end of a long day he had a bags of speed and power hitting all 3 snatches making a big 80kg for an easy PB, then going on to get 95kg Clean and Jerk (and a sneaky 100kg clean and jerk in the warm up area). Coaches Laffan and Cahill were extremely impressed with how everyone dealt with the pressure of lifting on the platform and delighted with all the complements the lifters got from other coaches and referees at the competition! Plenty more to come from these guys!

 

Monday 19/10/2015 

A) Front Squat 5 x 3 

Rest 45s

B) Good Morning 5 x 5

Rest 45s

WOD:

7 min AMRAP

7 DB Snatch (each arm), (15/10kg) 

7 DB Trusters,

7 Burpees

 

 

Tuesday 19/10/2015

A) Push Press 5 x 3 

Rest 45s

B) Chin Ups 5 x 5

Rest 45s

C) Weighted Sit up 4 x 10

Rest 1 min

 

WOD:

3 x 400m

Rest 1 min between 

 

Wednesday 20/10/2015 

A) Double KB FR Lunges 4 x 8 each leg 

Rest 45s

B) Push Ups 4 x 5-10

Rest 45s

C) Hollow + Arch hold 5 x 30s each side

WOD: 

15-10-5

Pull Ups,

Box Jumps,

Grass Hoppers

 

Thursday 22/10/2015 

A) Ring Hold/ Ring Dips 4 x 5-8 

Rest 30s

B) Kip Swing 4 x 10

Rest 30s

C) Handstand 4 x 20s Hold

Rest 1 min

WOD: 

4 Rounds

3 HSPU’s/1 wall climb,

5 pull ups,

7 pistols (Each leg)

 

Friday 23/10/2015 – COACH CAHILL’S 29TH Birthday WOD 

A) 2 X 3 MIN Max TGU’s

 

B) In pairs : 29 Min AMRAP

23 Doube Unders,

10 Wall Balls,

10 Burpees,

10 TTB 

 

C) Finisher 86 KB Swings

 

 

 

Saturday 24/10/2015

A) RDL 4 X 8

Rest 45s

B) Bulgarian Split Squats 4 x 8 each leg

Rest 45s

C) Deadhang 4 x 1 min

Rest 1 min

 

WOD:

5 x 3 min stations 30s rest

1. Row YGIG – 15/10 cal

2. Sled Pull/Push (YGIG up and back)

3. 10 Med ball Slams + 100m med ball run (YGIG)

4. Resistance Sprints (YGIG X 100m)

5. Farmers Carry 100m

 

 

 

 

 

 

 

No Comments to "Programming 19/10/2015 – 24/10/2015"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

COPYRIGHT ©RED IRON CROSSFIT 2014. ALL RIGHTS RESERVED.
DESIGNED WITH LOVE BY 7PX CONSULTING