Straight lines 🤙 Super progress from @bollardo89

78% of people lie on InstaStory 🤣

Progress can be defined in many ways. In this particular session the PT client has come from a long lay off from fitness and is experiencing a lot of movement restriction and some pain. Standing hip flexion (think functional hip movement, unloaded RDL) as measured here in degrees and a very quick iPhone video will give us the opportunity to show quantifiable progress. It’s not needed 100% but it takes all of 3 minutes and gives us an all important starting point. Just a snippet of what goes on in 1-1 training at Rônin💥

One minute your body is in overdrive. A truly fascinating metabolic symphony in full swing. Each and every movement and action you complete are easy to take for granted, but simply magic nonetheless. It’s still early on Saturday morning. You probably just woke up less than 2 hours ago. You push hard through the workout, really hard. Chalk covered hands grip that Kettlebell to the last rep. You won’t drop it, your team needs you. Legs driving hard into the rowing machine, you’re at one with the sound of power as the Cals rack up. Heartfelt high fives with your training partners and Coach. A mark of celebration for the masterpiece we’ve just created together. Then just like that, it’s all over. The music switches to low and slow and it takes you away. One task left, breathe and reflect. This is your time. Your moment. A matter of minutes later you and a this group of like minded souls open your eyes to a new and uplifting perspective. The work is done for today. Your body and mind have been given the respect and attention they deserve. Your energy is restored. Your strength is real. Success. A powerful weekend is yours for the taking 👊🏻

I’ve dedicated most of my adult life and a small fortune to fitness education and making all the mistakes. I have some thoughts I’d like to share. One of the most intimidating things for young trainers starting up is actually other, more senior trainers. I know this from experience. Everyone has the right to learn their craft. In any field. If your starting out remember this - the more you care about what other people think the less time and energy you’re focusing on the development of both you and your clients. If you’re still not confident enough then give your services away for free for as long as you need like I did. The skills you will learn over the next few years have the potential to save lives, long before those dreaded hospital visits. The more I learn and experience the more acutely aware I am of the fine line between spreading my little tidbits of knowledge and sounding like a soapbox merchant. I could be wrong but I get the distinct feeling that potential clients can also get that feeling from their potential trainer. In my effort to forever avoid a “holier-than-thou” persona, I officially give all members permission to slap me upside the head if I ever come across as anything but a humble student of the game. Always learning and doing my best to communicate with everyone in a simple and effective fashion. 🙌🏻 Fitness = Health = Life ❤️

Toes to bar & pullup warmup/strength work. Nice and slow, time under tension in good positions. Band thickness and reps can vary based on strength. The Lats are big players here and a common weakness for beginners. ⚔️

The workout lastnight presented a unique challenge. Trying to sprint after fast Assault biking 😑 The timing was around 1 minute of work followed by 2 minutes of rest (20 minutes total) Doing workouts occasionally as a team of 3 helps to gently nudge people out of their comfort zone. A place where it can be easy to hang out unless you find the right place to train.

It's impossible to put in to words. The energy, good vibes and positivity flowing through this place really is something special. These guys could be anywhere on a lazy Saturday after a long week of work and grown up stuff. They come here to energise and refuel. You'll leave physically tired but your energy and power will be charged to 110%, ready to take on the world! Fitness is life. www.ronincrossfit.ie Music - Dyalla (Do it) Soundcloud, Spotify

All the fun this morning with a few rounds of Pizza Pie with friends 🍕 A quick search for a soundtrack and I landed on “Italian cooking tunes”-That’ll do nicely🤗 The format of today’s session🔽 Start out with a general mobility session and some games to get in to full on weekend mode ⭐️ Go through an Olympic lifting session where some worked basic skills with little to no weight and some added all the weight💪🏻 Grab a partner and hit a sweaty 20 min workout involving lots of fun moves including medicine ball running...What must the neighbors think 🤷🏼‍♂️ Finish out with some breath work, and relax the body and mind. Get centered, give yourself a pat on the back and hit the weekend like a boss. This is a lifestyle 💯 Stay up to date on our InstaStory @ronincrossfit

It's always so great when a legend member takes the time out of their busy life to share the CrossFit experience with others. Thanks so much Aideen Kearns you're progress is super fun to be a part of!

Working the basics💥That’s all we ask🙏Show up, work at your pace and reap the rewards 💯

Post workout breathing. We like to use the time after to reflect and fully unwind after a tough session. Average time spent breathing is 3 minutes. If you don’t do any breath work or meditation these mere seconds can have a profound effect on your mental state. The rat race is real and sometimes unrelenting. Give yourself the time to step back and take it all in. Enjoy the process. My biggest motivating factor in this whole CrossFit game is breaking the traditional view that working out is a chore/grind. These guys are here, in this moment because they want to be. It’s a nice place to be with even nicer people. The fitness part comes with time, easy when you’re happy in your surroundings.