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https://dublinsc.gumroad.com/l/dwdtut The CrossFit program's focus is to optimize physical competence in each of ten recognized fitness domains.
CrossFit is a core strength & conditioning system built on constantly varied, functional movements executed at high intensity. They are Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy; we lift weights, swing kettlebells, push sleds, climb ropes, jump rope, run and row.
The hay is most definitely in the barn !!
Very best of luck to competing in the online semi finals this weekend!!
Smash it!!!
20/04/2026
Mixed Modal training programmed today
Never miss a Monday !!
14/04/2026
If your conditioning isn’t improving, it’s probably not your effort…
It’s your structure.
Your body uses different energy systems depending on the intensity and duration of the work you’re doing.
The aerobic system builds your base — allowing you to sustain effort and recover faster.
The anaerobic system lets you produce high power outputs in short bursts.
And then there’s mixed modal conditioning — where most people fall apart — combining movements, fatigue and transitions under pressure.
The issue is most people don’t train all three.
They either go hard every session, stay too comfortable, or repeat the same workouts without any real progression.
That’s why nothing changes.
If you want to actually build a complete engine, you need structure.
I’ve put together a FREE Hybrid Conditioning Guide with 10 workouts designed to train all of these systems properly.
Download it here 👇
(Link in bio)
11/04/2026
If you’re repeating the same workouts every week…
You’re not training conditioning.
You’re just repeating comfort.
Progress comes from:
- variation
- structure
- pacing control
That’s exactly what the Hybrid Conditioning Guide teaches.
Free download in comments 👇
08/04/2026
Pick your poison
Or a better way to put it;
Choose your stimulus
Steady continuous pace
Targets:
Beginner: 2-4 Rounds
Inter: 4-6 Rounds
Advanced: 6+ Rounds
Or High Output/Full Send
Beginner: lighter weight so you can complete the barbell work in no more than 2 sets each round
Intermediate: 10-12mins
Advanced: 5-7 mins
What workout suits your training goals
03/04/2026
Routine is very important but there has to be progression
Because doing the same thing over and over isn’t standing still; it’s going backwards
Oldest in the gym or youngest in the nursing home?
Stay strong
Stay fit
Stay healthy
There’s a difference of being alive and living when we eventually get older
Flip side of the coin is you are t as young as you used to be; so you have to be smart too.
The plan is still the plan
Quarter Finals deadline is tonight but for Amanda it was always one and done
Business as usual today,working towards the plan.
18/03/2026
Looking for a conditioning piece to hit this week? Here’s a tried and tested workout that our Games athlete did recently.
Do it on its own or after your lifting/strength session
Let us know how you get on.
17/03/2026
Decent start to the CrossFit season for our athlete
On the Quarters at the end of the month
Great job as per
24/01/2025
Very best of luck to our DSC girls competing tomorrow at the Boundary Winter Games
Smash it ladies!!
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