Watch our video then try CrossFit for free!

Check out Ronin on You Tube here!

And our new video ‘The girls of Ronin’

Contact team@ronincrossfit.org now to arrange your 1-1 Free intro session!

If you’d like to give CrossFit a try, this is a short introductory class, during which we can discuss your goals and give you a brief description of the CrossFit program. We’ll also run you through a light workout (optional).

Posted in Uncategorized | Comments Off

Week starting Monday 25th April

Primal nutrtiton 101

Notes

This Tuesday at 730pm. Open to family and friends! Lyda will bring us through the basics of Primal nutrition and we’ll get talking about the upcoming challenge the week after at Ronin. “The Ronin Primal reset”.

Monday

Gymnastics

Beat swing x 30 reps, tight.

Strength

Superset

Floor press x 10
Bent over KB row x 10 e/s

Conditioning

15-12-9-6-3
Front Squats 50/30
Burpee over bar
200m run after every round

15 minute cap

 

Tuesday

Gymnastics

Hollow/arch 15 sec e/s x 10

Strength

L1 – EMOM 8 min – 2 hang power snatch from above the knee, 3 overhead squat. (Light, fast & technique focused) Sub clean/front squat
L2 – EMOM 8 overhead squat x3, fast approx 50-60% 1RM

Conditioning

8 minute AMRAP

20 double unders
10 KBS
5 overhead squats (40/25) (sub front squat)

Buy out

Assault bike or C2 row, 2min @ 80% effort

 

Wednesday

Gymnastics

L1 – Wall walk 5×5
L2 – Handstand hold, static, 2 mats. Accumulate minimum 1 minute.

Strength

Superset 5 sets

Front squat x8 (last reps should be fast)
RDL x6

Conditioning

5 rounds (10 min cap)
12 Box Jumps
9 power clean (60/40)
6 push press

Mobility

Pigeon stretch 1 min e/s

 

Thursday

Skill

Turkish getup

Strength

L1 -EMOM 10 min, alternate between

3-5 dips & 3-5 pullups

L2 – 1-3 strict muscle ups

Conditioning

3×4 min AMRAP, rest 1 min between AMRAPs
3 bar muscle up* (sub 3 pull ups/5ring rows)
6 toes to bar (sub knee to elbow)
9 wallballs

*L2-Miss a muscle up=5 burpees

Mobility

Pec stretch & 30 banded good mornings

 

Friday Night Chipper

Core/skill

McGill Big 3-Birddog, side plank, curl up. 3 sets
Turkish getup skill, add weight if comfortable with technique

Conditioning

Run 400m
15 Clean & Jerk (60/40)
Run 200m
30 push ups
Run 400m
45 air squats
Run 200m
45 KB swings (24/16)
Run 400m
30 lunges (24/16kb)
15 burpees
Run 200m

Mobility

Cat stretch
Calf stretch/foam roller

 

Saturday

Little Ninjas @ 9am

Team Wod (All levels) @ 10am

Open gym @ 11am

Posted in Uncategorized | Comments Off

Week starting Monday 18th of April

Screen Shot 2016-04-16 at 22.12.10

Anyone interested in the workings of some of this weeks testing click below to the Ronin blog.

http://ronincrossfitblog.tumblr.com/post/142964586450/upcoming-week-notes-18416

Monday

8 min EMOM Pistol/progression

L1 – 3-5 reps each side, use box for beginner. If perfect knee alignment can’t be maintained go to s/l glute bridges.

L2 – Combine some pistol practice with warmup for the following strength test

Strength

L1 <6 months – 8×3 back squat heavier than last week

L2 – Neuromuscular efficiency test – Back squat AMRAP at 85% last weeks 1RM

Conditioning

AMRAP 10 min
9 Deadlifts (60/40)
6 Front Squats
3 Push jerk (sub-push press)
30 double unders

 

Tuesday

Gymnastics

Broad jump skill work
If proficient, test max distance broad jump

Strength

L1+L2 (Superset, 5 sets)

(A) Floor press x 10 (light enough to get accustomed, use spotters)

(B) Bent over KB row x 10 e/s

Conditioning

5 rounds
20 wallballs
10 kbs
200m run

 
Wednesday

Gymnastics/skill

Turkish getup 10 mins practice

Strength

L1 – EMOM 8 min – 2 hang power snatch from above the knee, 3 overhead squat. (Light, fast & technique focused)

L2 – EMOM 8 overhead squat x3, fast approx 40-50% 1RM

Conditioning

3×4 min AMRAP, rest 1 min between AMRAPs

2 bar muscle up (sub 3 pull ups/5ring rows)
4 hang power snatch (30/20) (sub cleans)
6 box jumps (sub lower box/step-up)

 
Thursday

Gymnastics

L1 – 10 min EMOM alternate between 3-5 dips & 3-5 pullups

L2 – Strict muscle-up max rep

Strength

Superset L1 – Front squat x8, RDL X6

L2 – CP Battery test

Find power clean 1RM then 8 min AMRAP @ 90% of max

Conditioning

A choice of half “girls”

Half “Cindy” 10 min AMRAP
5 pullups
10 push ups
15 squats

OR

Half “Mary” 10 min AMRAP
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

 
Friday

Gymnastics/skill

Turkish getup practice

The “Friday night chipper”

All usual subs apply

30 Box Jumps
30 KB Swings
30 Sit Ups
30 Walking Lunges
30 Push Press
30 Burpees
40 Wallballs
50 Double Unders

 

Posted in Uncategorized | Comments Off

Week starting Monday 11th of April

Screen Shot 2016-03-30 at 13.33.39

 

 

Test block

Notes

The next 2 weeks will consist of some tests that should be recorded on a test sheet or in your log. The 1RM tests and more advanced CF movements are usually not suited to beginners. There is a period of time that you should follow our basic L1 program before 1RM tests etc. This will differ for individuals. 6 months as a ball park. Talk to your coach during the session about attempting either 1RM/5RM etc. The old ‘test week’ is now being spread out to give time to get adequate rest from the tests.

The data collected over the test period will be uploaded to our new gym management software and will be easily accessible at all times on the new widescreen kiosk. We are hunting for data over the next 2-3 weeks and this will form a framework for your future goals. If you miss something, do it in open gym. We are dedicating some time to ‘energy system’ testing over the coming weeks after the strength/movement test phase. There will be videos and notes to help you understand the physiology of what we are testing. Use the time leading up to this to get running, start using the assault bike/rower and get your technique and pacing on point. You have been warned!

A test is sometimes a quest to PR and sometimes an effort to establish a new guide weight with perfect form to give yourself a nice comfortable target to beat after a period of dedicated training. The higher the 1RM now, the tougher all of your percentage work will be so be prepared! After a battery of testing there will be a new cycle, more info to follow. No sloppy movements will be accepted as a max. 1RM=how you perform your heavy single with acceptable form. If L1 this will be a chance to try out your 1RM to move to L2 IF you’re training consistently for more than 6 months and you are sure you’re easily within 10-15kgs of the max needed.

Warmup will contain at least 3 sets of 3 each side turkish getup technique work this week. https://youtu.be/0bWRPC49-KI

Monday

Gymnastics

L1 – EMOM 10 Perfect push up/ring row or pull-up progression. Low rep, perfect form. NB. If at L1 you would like to test your max push up do it here. Full perfect chest to floor, elbows in etc.
L2 – Strict handstand push up max reps. Rest. Then kipping max.

Strength

L1 – EMOM 8 min – 2 high hang power snatch (power position), 2 hang power snatch from above the knee, 1 overhead squat. (Light, fast & technique focused)

L2 – Complete the above EMOM with squat snatch ascending weight & descending reps as a warmup. Then test Squat snatch 1RM.

Conditioning

4 Rounds for time
15 Wallballs
200m Run
5 Deadlift (60/40)

Mobility

Pec & Lat stretch

 

Tuesday

Gymnastics

8 min EMOM Pistol/progression
L1 – 3-5 reps each side, use box for beginner. If perfect knee alignment can’t be maintained go to s/l glute bridges.
L2 – Max rep pistol each side

Strength

L1 <6 months – 5×5 back squat
>6 months attempt 5RM with perfect form.
L2 – Back squat 1RM

Conditioning

AMRAP 10 min

5 power cleans (50/30)
5 Front Squats
5 push jerk (sub-push press)
40 double unders

 

Wednesday

Gymnastics

8 min EMOM

L1 – Hold 5-10 seconds in top of support then slow eccentric (can have feet on floor if needed)
L2 – Warmup as needed and test max overhand strict pull-up and bar dips.

Strength

L1 & L2 – KB row 5×10 e/s (24/16)

Conditioning

3×4 min AMRAP, rest 1 min between AMRAPs

1 bar muscle up (sub 3 pull ups/5ring rows)
3 burpee box jumps w/ step down (L1-step-up progression)
7 KBS (24/16)

Mobility

30 banded good mornings

 

Thursday

Gymnastics

Hollows and arches, 20 second hollow, 20 seconds arch, 10 rounds. Rest as needed between rounds.

Strength

L1 <6 months – 5×5 hang power clean and push press/jerk
>6 months/can execute a technically sound full power clean – attempt 5RM with perfect form.
L2 – Squat Clean 1RM

Conditioning

3 rounds
5 turkish get up each side (light enough to be perfect)
7 clusters (40/30)
9 situps
200m run

Buy out

1k row/assault bike

 

Friday

Gymnastics

Beat swings 10 sec on 10 sec off 10 rounds. If form is perfect start adding knee drive every second rep. This is the next step in the kipping pull-up. The knee drive elevates you towards the bar, the next step will be added soon. The pull in..

Watch this video and start to understand. The knee pop starts from 2:10.

https://youtu.be/4ZJMblG5apg

“The Friday night chipper”

Run 400m
20 Pull-ups
20 Thrusters (40/30)
Run 400m
20 Box jumps
20 KB swings (24/16)
Run 400m
20 Push-ups
20 Power cleans (40/30)
Run 400m

Mobility

Calves & Hamstring w/band

 

 

Posted in Uncategorized | Comments Off

Week starting Monday 4th of April

Untitled design-9

 Notes

Congrats to our Open winners the Golden girls! Amazing work from all over the 5 weeks of competition.

If you’re not already on our members group on Facebook ‘Ronin locker room’ get a request in ASAP.

This weeks program is continuing on with working on some obvious holes in most peoples game. Added skills include muscle ups, dips, running, lots of lifting and of course the world renowned #fridaynightchipper! The hang variants of the lifts will soon be going to the floor, if your hang isn’t perfect you’ll struggle with that first pull from the floor so focus! Some strength endurance in the squat and deadlift are high priority also after a long spell of shorter Rep maxes. Great week ahead guys…

Monday

Mobility

Keg drill, Cat stretch

Gymnastics

Beat swings 10 seconds on, 10 off for 10 rounds (Tight!-If brand new, static hangs)

Weightlifting

EMOM 8 mins

Level 1

1 high hang power snatch, 1 hang from knee, 2 overhead squats (light, fast, technique focused)

Level 2

3 x hang power snatch same weight or slightly lighter then last weeks double

Conditioning

5 rounds

3 squat snatch (45/30) (SUB-hang power snatch & OHS/clean + front squat?)
10 toes to bar (knees to elbows)
40 double unders

 

Tuesday

Gymnastics

EMOM 8 min alternate

1-3 perfect pushup
1-3 perfect pull-up (strict)

Strength

Level 1

Squat 8×3 slightly heavier than 5×5 working weight

Level 2

Front squat 5×10 each set should finish FAST (guide weight 40-50% 1RM front squat)

Conditioning

3×4 min AMRAP, rest 1 min between AMRAPs

3 box jumps w/ step down (L1-step-up progression)
5 chest to bar (L1-progression)
7 KBS

Mobility

Calf foam roller & stretch

 

Wednesday

Gymnastics

Hollows and arches, 8 min EMOM – 15 second on 10 seconds off alternate

Weightlifting

EMOM 8 mins

Level 1

1 high hang power clean, 1 hang from knees, 2 push press/push jerk (light, fast, technique focused)

Level 2

1 high hang power clean, 1 from knees, 1 from floor & 1 push jerk. (Approx 50-60% 1RM push jerk)

Conditioning

15 min AMRAP

600M run
5 thrusters (50/30)
5 burpee over bar

Mobility

Banded pec stretch 60 sec e/s, banded good morning 3×10

 

Thursday

Gymnastics

Focus on PERFECT knee and hip position;
L1-Seated on box to pistol stand up 3×5 e/s
L2-5X3 pistol squat (light plate for counter-balance can be used)

Strength

EMOM 12 min alternate

Odd mins-Dip x 3-5 reps (rings or bars). Bands can be used to assist on bars. OR 1-3 PERFECT pushups.
Even mins-Strict pullup 3-5 reps
L1-Progressions (move up in technical progression and down in reps where possible)
L2-Weighted pullups (add weight from last week)

Conditioning

21-18-15-12-9

Deadlift (60/40)*
KB goblet lunge (24/16)
(20 double unders after each set)

*Deadlift should be light enough, perfect form & unbroken after the 21s at least.

 

Friday Night Chipper

Gymnastics

Rings or dip bar 8 min EMOM

L1 – Hold 5-10 seconds in top of support then slow eccentric (can have feet on floor if needed)
L2 – 1 X strict muscle up with 2 dips on rings

Conditioning

AMRAP 6
7 power cleans (50/35) (L1-hang/light)
7 push press

Rest 1 min

AMRAP 6
7 Wall balls
7 KB swings (24/16)

Rest 1 min

AMRAP 6
Farmers carry (24/16) (wall & back)
200m run

Optional buy out

2k assault bike/ 2k row

 

Saturday

Little Ninjas @9am
Team WOD @10am
Open gym @11am

 

 

 

 

 

Posted in Uncategorized | Comments Off

Week starting Tuesday 29th of March

Speciality Workshop

Tuesday

Gymnastics

10 sec on 10 off, 10 rounds.

Alternate hollow & arch (floor)

Strength

Level 1 5×5 Front squat
Level 2 Front Squat 1RM

Conditioning

3 rounds for total reps

3 min AMRAP
20 air squats
10 push ups
1 bar muscle up or 3 chest to bar (L1 – 5 pull-ups)

1 min rest between rounds

Buy out

Couch stretch
Wednesday

Gymnastics

Level 1 – Wall walk 5×2 with 10 sec HOLLOW hold on each rep
Level 2 – Freestanding handstand hold (2 mats)

Weightlifting

9 min EMOM

Level 1 

1 high hang power snatch (power position), 1 hang power snatch from above the knee, 1 overhead squat. (light, fast & technique focused)

Level 2

2 X hang power snatch (60-70%) of last weeks double.

Conditioning

5 rounds

5 Overhead squats (40/25) sub front squat if new or suits mobility
15 KBS (24/16)
30 double unders

Buy out

Calf stretch and foam roller
Thursday

Strength

Alternate for 12 mins

Odd mins-Dip x 3-5 reps (rings or bars). Bands can be used to assist on bars. OR 1-3 PERFECT pushups.

Even mins-Strict pullup 3-5 reps
L1-Progressions
L2-Weighted pullups

Conditioning

Get as far as possible in 12 mins

1  power clean 50/35
5 wall balls
2  power clean
10 wall balls
3  power clean
15 wall balls
4  power clean
20 wall balls
5  power clean
25 wall balls
Etc

Buy out

Pigeon stretch

 

Friday

Gymnastics

L1 – Perfect hollow Squat thrust 8×3
L2 – Perfect hollow burpee 8×3

http://gymnasticswod.com/content/burpee

Weightlifting

10 min EMOM

Level 1

Push jerk x 3-5 reps as light as needed for perfect reps

Level 2

Rack split jerk @ 50-60% 1rm jerk x2

Conditioning

“Helen”

3 rounds

400m run, 21 KBS (24/16) 12 Pullups

Buy out

Glute bridge 3×10 e/s

 

Saturday

Little ninjas @ 9am

Team WOD @ 10am

Open gym @ 11am

Gymnastics seminar with Ornagh Lee @ 12pm (€30 for 2 hrs)

 

 

Posted in Uncategorized | Comments Off

Week starting Monday 21st of March

12788025_1248813651812859_1730420136_n

 

 

NB. Last few places available for our workshop with Ornagh Lee on Saturday 2nd of April at 12pm. €30 secures a place for this 2 hr seminar. Loads of tips and progressions to take your toes to bar and pullups to the next level!

Opening hours GOOD FRIDAY 25th March – 0630, 0730, 11-1 open gym, 530pm open gym. 

Bank Holiday Monday 12-1 open gym 

Monday

Gymnastics

10 seconds on, 10 seconds off, 8 rounds

< 6 months training – Active hollow hang
> 6 months – Beat swings, controlled and tight

Strength

Level 1 – 5×5 Back squat
Level 2 – Back squat 3RM

Conditioning

6 Rft
5 box jumps 24/20
10 hand release pushups (L2 – 5 strict HSPU)
10 KBS 24/16
5 goblet squats

Mobility

Banded hamstring stretch 90 sec e/s

 

Tuesday

Gymnastics

Tabata
10 second hollow hold, 10 second arch hold

Weightlifting

Level 1 – Emom 9 min 2 hang clean & push press
Level 2 – Emom 9 Squat clean & split jerk double TNG @50-60% 1RM jerk

Conditioning

10 min amrap
10 burpee to plate
5 pullups (L2-3 CTB + 1 bar muscleup)
5 Power cleans 60/40
10 air squats

Mobility/accessory

Hip flexors 90 sec e/s and Single leg bridge 10 e/s x 5 sets

 

Wednesday

Gymnastics

Level 1 – Wall walk 5×3 with 5 sec hollow hold on each rep
Level 2 – Handstand walk practise

Weightlifting

EMOM 9

Level 1 - 2 hang power snatch, 1 overhead squat (light, fast & technique focused)
Level 2 – TNG Snatch x2 @ 50-60%

Conditioning

5 Rft

30 double unders
5 power snatch (50/30) (L1 from hang)
5 overhead squats (L1 front squat or light and perfect ohs)
5 over box jumps 24/20

 

Thursday

Gymnastics

Level 1 – Jumping pull-up 4×5 with controlled eccentric. Break up and rest as needed
Level 2 – Pullup 5×4 with slow eccentric. Break up and rest as needed

Strength

Level 1 – 5×5 front squat
Level 2 – Paused front squat 3RM

Conditioning

6 Rft
6 Deadlift (60/40)
6 Front Squats
6 Shoulder to Overhead
6 burpee over bar

Mobility

Pigeon 90 sec e/s

 

Friday

16.5 CrossFit open WOD (Opening hours at the top^)

 

Saturday

9am little Ninjas, 10AM team wod, 11am open gym

 

Posted in Uncategorized | Comments Off

Week starting Monday 14th of March

HAPPY WOMENS DAY!

Wednesday

Gymnastics

6 rounds total. 45 secs each
Alternate between
Wall walk slow and controlled
Strict toes to bar/strict knees to elbows/V up

Weightlifting

EMOM 9 mins

Level 1

2 hang power snatch + 1 overhead squat (light, fast & technique focused)

Level 2

Hang squat snatch double (40-60% 1rm snatch)

Conditioning

3 min AMRAP

9 situps
7 lateral bar hops
5 overhead squats (40/25)

1 min rest

3 min AMRAP

9 situps
7 lateral bar hops
5 overhead squats
If new to lateral jumps use a cone.
Snatch technique and overhead work should be light enough to look perfect. The weight will follow. Front squat is a scale for OHS for wod.

Posted in Uncategorized | Comments Off

Week starting Monday the 7th of march 2016

ronincrossfit-1196971254343879198_598940337

Monday - max effort lower body

Level 1 -

front squat 3×5 heavy but perfect 

Level 2 - 

oh squat – 2 rm  

Conditioning/accessory

3 rounds for time  

5 pull ups* 

7 thrusters 40/30 

9 burpees over the bar  

6 min cap  

*level 2 option : sub pull ups for 3 muscle ups.  

buy out

banded hamstring stretch – 2 min each leg  

Tuesday - dynamic effort upper body

Level 1 -

EMOM 9 

push press x3

Level 2 - 

EMOM 9  

Power jerk X3 – 65% 

Conditioning/accessory

5 rounds for time 

7 burpee box jumps 24/20 

5 handstand push ups*  

30 double unders  

10 min cap 

*level 1 : 5 perfect 

push ups 

buy out

Foam rolling lats – 2 min each side 

Wednesday - dynamic effort lower body

Level 1 -

EMOM 10  

1 power clean + 2 front squat 

Level 2 - 

EMOM 10  

high bar back squat x2  - 75%  

Conditioning/accessory

10 min AMRAP 

10 pull ups 

15 Kb swings 24 /16 (Russian) 

30 sit ups 

buy out

banded hamstring stretch – 2 min each leg  

Thursday

Rest/catch up day

olympic lifting -  @1730 

olympic lifting -  @1830 

open gym @ 1930 

Friday - max effort upper body

open workout 

Saturday

Little ninjas @ 0900 

Team wod @ 1000 

Open gym @ 1100 

Posted in Uncategorized | Comments Off

Week starting Monday the 29th of February 2016

ronincrossfit-1193322976700090549_598940337

Monday - max effort lower body

Level 1 - 

back squat 5×5

Level 2 - 

Back squat 7×2  

ascending 70-90% of 1 rm

Conditioning/accessory

12 min cap 

5 rounds for time 

7 pull ups 

14 wall balls

21 kb swings 

 

Buy out 

banded good mornings x 40

Tuesday - dynamic effort upper body

Level 1 - 

Emom 9

Pull up/ progression x3

Level 2 - 

strict chest to bar pull up x2-6 reps 

Conditioning/accessory

10 min cap

10 - 20 - 30 - 20 – 10

double unders

kb swings 24/16 

After each round do:

5 push press 60/40 –   

Buy out 

Banded pec stretch – 2 mins each side.

Wednesday - Dynamic effort lower body

Level 1 - 

EMOM 8

2 hang power clean + 2 front squat  

Level 2 - 

EMOM 8

squat clean x 2 – 70-80%

Conditioning/accessory

Amrap 12

16 lunges 

8 burpees

4  toes to bar 

Buy out 

banded good mornings x 40

Thursday

Rest/catch up day

0630 – olympic weightlifting all levels

0730 - olympic weightlifting all levels

1730 - olympic weightlifting all levels

1830 - olympic weightlifting all levels

1930 – open gym

Friday -

crossfit open workout 16.2

Saturday 

Little ninjas @ 0900

Team wod @ 1000

Open gym @ 1100

Posted in Uncategorized | Comments Off

Week starting Monday the 22nd of February 2016

ronincrossfit-1186238338991212629_598940337

Monday - max effort lower body

Level 1 - 

Deadlift  5×5

Level 2 - 

Front squat 7×2

ascending 70-90% of 1 rm

Conditioning/accessory

10 min cap

30 – 20 – 10

Goblet squat

KB swings  

Push press 40/30

Buy out 

banded good mornings x 40

Tuesday - dynamic effort upper body

Level 1 - 

Emom 9

Pull up/ progression x3

Level 2 - 

Emom 9

strict chest to bar pull up x2-6 reps 

Conditioning/accessory

12 min cap 

5 rounds for time 

7 toes to bar

14 lunges 

21 double unders

Buy out 

Banded pec stretch – 2 mins each side.

Wednesday - Dynamic effort lower body

EMOM 8

2 hang power clean + 2 front squat  

Level 2 - 

EMOM 8

squat clean x 2 – 65-70%

Conditioning/accessory

Amrap 12

10 squats

8 push ups

6  C2B pull ups*

*(scale to chin over bar or 3 negatives)

Buy out 

banded good mornings x 40 

Thursday

Rest/catch up day

0630 – olympic weightlifting all levels

0730 - olympic weightlifting all levels

1730 - olympic weightlifting all levels

1830 - olympic weightlifting all levels

1930 – open gym

Friday - max effort upper body

Level 1 - 

Push press 5×3

Level 2 -

Push press 2 rm

Conditioning/accessory

20 min amrap

add a rep every round

2 Burpees 

2 power clean – 60/40

20 double unders 

3 Burpees 

3 power clean – 60/40

20 double unders 

4 Burpees 

4 power clean – 60/40

20 double unders 

etc.

Buy out

Banded good mornings x 40 

Saturday 

Little ninjas @ 0900

Team wod @ 1000

Open gym @ 1100

Posted in Uncategorized | Comments Off