Allow us to introduce Laura, she'll be taking care of all the "off the floor" stuff to allow our fantastic coaches to take care of you on the floor!
You may have gotten an email or two from her, and you can get to know her a little better in this podcast
During our May Mobility & Mindfulness Challenge Jen never missed a day!
Find out how she set up her routine, the challenges she faced, and what benefits she got from it!
(Spoiler alert, Jen's family and work place benefited from her practice too!)
Positives/Things We’re Proud of
Areas for improvements
Base cardio could improve (without loss of skill)
Strength not an issue, though we’ll continue to build it as it builds confidence, easier mark of progress, training has to be fun.
Programming for Off Season
More Erg Pieces
More structural/long term health work
Why we go strict
Noreen Pull Up
Andrew Pull Up (Skinful pull ups)
Tiare Pull Ups
Emer Pull Ups
Elaine Pull Ups
Mark Kenny, Robert Sheridan, Tall Kev Bar Muscle Up
Panda’s Always Judging - 21
Trouble Onders - 40
I Can, We Will - 35
Kobeer - 45 (1)
19.5 Rivalries - Scolard v Sherrard
Battle of the Beautiful Bald Bastards
CrossFit/Weightlifting Comp / CFI LiftOFF
Welcome to the first episode of The Panda Cupdate 2019!
🐼What is The Panda Cup?
🐼How do you sign up for The Open/The Panda Cup?
🐼 A Look at Teams.
�🐼How Saturday will run during The Open?
🐼 Predictions for The Open.
In this week's episode Colm and Mark discuss our latest Nutrition Reset.
We challenged our members to live by 4 rules for 4 weeks
🍏 Eat Real Food
🍛 Not Too Much
🥦 Mostly Plants
🛌 Sleep 7+ Hours
We discuss the struggles, the victories, the successes, and the ongoing habits our great members are going to continue!
You hear the term "RX" all the time in CrossFit? But what does it mean? And is our aim to always "go Rx" in our training?
RX means “as prescribed”. Glassman felt and feels that CrossFit is a prescription for overall health. Rx simply comes from medicine and meant the dosage required for the intended effect.
Should you go RX? Listen to find out ;)
💙💚Self Compassion is a vital and overlooked area of our Mental Health/Mental Game.💚💙
Self Compassion is comprised of three things:
1. Being Mindful of your feelings
2. Being Kind to yourself
3. Recognising that we all struggle (our shared humanity)
This week we discuss how being compassionate towards yourself can improve your own training journey.
All the knowledge you need to get fitter, healthier, and happier is already out there, if you're willing to wade through everything on the internet.
The issue with free advice is that it's not valued, and it's not valued because there's no investment (financially or emotionally)
When we put skin the game, we want to see a return. In today's episode, we discuss why it's so important to make that investment if you want to see a return.
What supplements should you be taking?
First off, NOTHING can compensate for poor sleep and nutrition!
Once that is dialled in, we discuss the reasoning behind:
Is there a point at which you're too old for CrossFit?
In short - No.
While you may see videos online of ripped young bodies doing impossibly difficult things at the end of the day it's all just different expressions of how we move in day to day life.
We squat - sit down and stand up
We hinge - pick things up
We push and pull - opening doors
We carry - children, shopping, tools, etc..
If you're starting at a later age it's no different than anyone else, start at your pace and build up from there. The possibilities are endless...
In this week's episode we talk about meditation.
Why is it important? In today's world we're always on the go, always stimulated. Meditation is a chance to give yourself some space, amongst other things.
Think of it like going for a 1RM Clean. If your heaviest front squat is 120Kg and you're attempting 80Kg you have "40Kg" worth of extra strength there. Meditation gives you some mental reserves when you need it.
A common misconception about meditation is that if you don't clear your mind you're bad at mediating. To compare again to exercise, it's like being out of breath means you're unfit. Getting out of breath is where the benefit of exercise is, much like noticing you've had a thought and starting your concentration again is mediation.
In this week's episode, the coaches talk about their early struggles in CrossFit, and how they overcame them.
We tend to forget how far we've come, and think that our current challenge is insurmountable. Today take some time to reflect on all you've survived and all you've achieved. Give yourself a little pat on the back!
Today we’re going to talk about values and the mental side of training. It’s a part that’s often neglected in favour of the more tangible, physical parts of exercise, but in our opinion more fundamental to long term success than the physical.
If you look at the best coaches throughout sport, and the best players, it’s always about process and character. Why try and reinvent the wheel and make it about something else?
We put a mental aspect of our training in daily to help build this part of complete, holistic health. By working on it improves our physical results and confidence from training.
Creating the proper identity is crucial. Saying "I'm someone who pushes hard in workout", "I'm someone who eats healthily," "I'm someone who works on my mobility," creates the right mindset to do what you need to do to reach your goals.
And finally, we've got to take ownership of where we are and the results we get. The more we can take ownership, the happier we'll be!
Recovery is the most important aspect of training. It allows us to achieve essentially every other goal we have in our fitness and health.
Today we discuss recovery methods, from right after workouts, to what to do in between sessions, to more "advanced" recovery protocols.
This week's episode we talk about Mental Health.
We can all agree it’s very important but it’s an area that we all don’t devote enough time to, or know how to take care of ourselves.
Why is it important? Health is more than being free of disease or being able to do a few burpees, it incorporates your self esteem, confidence, and resilience.
We tend to struggle because it's hard to understand the brain is diagnosing itself. Also, we can lack the language skills to communicate how we're feeling and others can lack the ability to understand without direct experience.
There is no one magic pill, much like diet and exercise, mental health requires work. But daily small tasks like:
Gratitude, looking for the good.
Talking with people, confiding in them.
What info you take in
can make a huge difference added up over time.
To help others we need to show our own vulnerabilities to make it safe for them to open up.
In this weeks epesoide of Between Tow Couches, Madie and Derek talk about our recently finsihed 6 Week Nutritions Challenge.
They discuss the simple guidelines we used to make big changes to peoples habits. What people liked about it, what challenges did people face and how everyone got on!
What keeps you going when the novice gains are gone?
What motivates you to train AFTER you've hit your goal?
How do you LOVE the hard, or "boring" stuff?
All this and more in our latest episode of Between Two Couches!!!
In this week's episode we talk about Joint Health, specifically targeting the connective tissue so you can stay injury free in your training.
How Derek hurt and rehabbed his back.
And what's the aim behind the warm ups and why you should never skip them!
Sean sits down with Derek and Colm to talk about the evolution of CFI Reborn over the last three years.
Lots of highs, far outweighing the lows, lots of lessons learnt.
The big one was figuring out the core of what makes CFI great and what our mission is :)
In this week's episode Madie interviews Seán, fresh off his record setting performance in The Trophy of The Blue Sword in Meissen, Germany.
Seán talks to us about the struggles to achieve his goals, common mistakes he sees beginners make, and his goals for CFI Weightlifting club!
In this week's episode we talk about how often to train and does it matter when you train?
As a beginner to CrossFit Ireland you've already changed up your schedule and carved out a few hours a week for your fitness, health and happiness.
Starting off three times a week gives your body ample stimulus to get fitter without overloading your joints (which need longer to "catch up")
As you develop, and as long as your recovery matches the training volume, you can bump your days in the gym.
Scheduling your time in the gym makes it more likely you'll get your classes in, and also builds the team aspect of what we do.
We'd also advise trying to make Saturday classes, as at the weekend you'll see more people from the morning/afternoon/evening classes. Plus no one's in a rush so it's a great chance to grab a coffee and chat on the couch!
In this week's episode we discuss some of the common questions around our Summer Nutrition Challenge and how we can all improve our habits as part of a group
In this week's episode we discuss programming
What are the aims of the programme, and the aims of CrossFit?
Can a beginner and "advanced athlete" train together?
Do you separate training for fun and training seriously?
In our first, experimental episode, of "Between Two Couches" we discuss The 2018 CrossFit Open for CFI.
Areas we're happy with, areas we feel we could improve as a team, and the whole experience of the competition.