CrossFit Ireland Between Two Couches: Recent Episodes
Colm O'Reilly
CrossFit Ireland's official podcast, a chance to talk about the wonderful things that happens here enriching your Fitness, Health, and Happiness.
Why squat? It’s important as a fundamental movement, good for our hormones and health, and builds that bootay!
You don’t need to get good before you start. You don’t need to be good to get the benefit from it.
Keep trying stuff you’re not so good at to keep your capacity as broad for as long as possible.
The teams are now set for The Panda Cup 2024!
Shout outs to our rookies taking part for the first time.
Why do we do such a variety of movements in CrossFit. And how do we add variety in a “rigid” sport of weightlifting.
How do reduce the chance of injury, the difference between pain and soreness, and how to come back from injury.
Crash diets can give you quick results but you’ll most likely snap back to old habits. Slow sustainable habits may be boring but they’ll deliver long term fixes.
How quickly should you see improvement? How many habits should you try change in one go?
In this week’s episode we answer some of your questions about the nutrition challenge. The key aim is to give you guidelines so you can pick one area to improve over the next 6 weeks.
Changing nutrition is tough, as it’s so habitual. From 4 September we’ll have a 6 week nutrition challenge so you can lean on the group support and sense of competition to help ingrain better long term habits!
How best to improve your endurance in CrossFit. It boils down to planned sets and rest, and focusing on quality of movement over speed or weight.
Alcohol can have an impact on your training and body composition goals. Today we discuss how and what you can do to off set the impacts.
This week we go into the benefits of training with others. What’s your favourite thing about training with others?
In today’s episode we learn of Sopot’s background in Weightlifting, when he started coaching and why he likes it, as well as his first CrossFit experience.
Why do a skills class? If you want to get good at life, just do CrossFit. If you want to get good at CrossFit, you need to practice CrossFit. Skills also build you agility, accuracy, balance and coordination. Class starting 29 July!
Today we discuss overtraining, how to recognise the early signs and what to do about it.
In this week’s podcast we discuss why goal reviews, the benefits of highlighting your progress, setting goals for yourself, accountability, what to do when you’re unsure of your goal or don’t have one.
Why we need an internal self-care as well as physical self-care. What self-care is and isn’t. Being nice Vs being kind. And one quick tip to start taking better care of yourself
We’re running a beginner friendly 6-week course for those intimidated by CrossFit. Spread the word!
You may find that calorie counting is too long to set up with MyFitnessPal, so Derek & Gera offer some tips on how to eyeball your way to healthy nutrition habits.
Quick tips to improve your sleep quality: consistency; early daylight exposure, limit screen time; and sleep in a cool, dark, quiet room.
Fitness isn’t just breathing heavy and sweating, it’s learning skills and building strength, coordination, agility, balance etc.
Colm and Derek talk about their paths that led them to partner up and open up “CFI 3.0”
Health is more than working out. We think there’s six factors than go into health: training; nutrition; sleep; internal self-care; relationships; and a meaningful activity.
A quick intro to nutrition. Can you out train a bad diet? And what’s the one quick thing you can do today to start improving your nutrition?
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!)
Thanks Jen!
Dave and Michelle talk about our kids and teens programs.
- What are the benefits of CrossFit for kids?
- Is it dangerous?
- Who is it for?
- What they learn beyond fitness...
Positives/Things We’re Proud of
- Purpose
- Good Tests
- Effort
- Pacing/Strategy
Areas for improvements
- Warm Ups
- Base cardio could improve (without loss of skill)
- Gymnastics
- 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
🐼 19.5 Review
🐼 Highlights
- Captains
- Emer
- Laura
- Captains
- Shell First Pull Up
- Maggs First C2B
🐼 Scores
4th place - PAJ
3rd - TO
2nd - ICWW
1st - Kobeer
💙Team Vibe
🐼Off Season Tips
- Recovery
- Cardio
- Consistency
19.4 Review
Shout Outs
- 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
Team scores
Panda’s Always Judging - 21
Trouble Onders - 40
I Can, We Will - 35
Kobeer - 45 (1)
Testimonial points
19.5 Rivalries - Scolard v Sherrard
Battle of the Beautiful Bald Bastards
CrossFit/Weightlifting Comp / CFI LiftOFF
19.5 Predictions
19.1 is in the books!
We review the workout, Mark's first Open experience, The Panda Cup standings, The Clonmel Open and we make our 19.2 Predictions!
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!
Starting 21 February and for 5 weeks we'll have our annual festival of fitness.
Watch today's video for the reasons you should get involved and why it gives meaning to our training "season"
Thanks!
He's the guy everyone loves, and everyone loves Dave!
Here Dave's story on today's podcast.
In this episode we interview the latest member of the coaching staff - Mark "Extra Mild" Rowan.
Want to know how he got that nickname? Just listen to find out!
This week we're talking through The Filthy 150 2018!
We talk:
-Team Selection -Team Training -Performance on the day -And how Sam beat a CrossFit Games winner 😜😜😜
Enjoy!
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.
In this week's episode we talk about plateaus and the natural learning curve in your development as a CrossFitter.
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: Fish Oil Glucosamine Multivitamins Creatine Beta Alanine
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!
In this week's episodes Colm, Derek, Madie and Seán discuss their early CrossFit memories.
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. Downtime/Meditation Talking with people, confiding in them. Nature Movement Eating 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!
Thanks!
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 :)
A longer than usual episode this week where we catch up with Sam and Colm to hear the athletes/coaches take on Regionals.
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
https://crossfitireland.ie/nutrition-challenge-2018/
https://app.wodifyrise.com/Event/Event.aspx?u=summernutritionchallenge2018_1
In this week's episode, we discuss the common mistakes people make in their fitness journey and how to avoid them.
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.
www.crossfitireland.ie