Episodes
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October Team Throwdown Review
Sharing some of the highlights of Monday's Team Throwdown.
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Jenny From The Block
Jenny's been with us for over half her life!
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Hyrox Hijinx and Halloween Team Throwdown
We review everyone's performance from Sunday's SIM and talk about the next Team Throwdown
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Gera's One Month Performance Review
We check in with Gera one month into her new role in CFI.
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Should I Train When Injured?
What to do when you get an injury, and what not to do!
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How Not To Sh*t Yourself At Your Next HYROX Comp!
What are the biggest mistakes people make in prepping and competing at HYROX?
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Is Personal Training or Group Classes Right For You?
The benefits of 1:1 training versus group training.
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HYROX Training vs Training For HYROX
The Team discuss the differences between training HYROX and training for HYROX
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Girl Boss Gera!
We're delighted to share on today's podcast that Gera is becoming an owner of CFI!
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Tresh i trefisht (Triple Three)
A preview of this week's big endurance test.
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Happy Birthday Big Daddy Davis
Celebrating Derek's 50th Birthday!
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Weights or Cardio?
The Team debates the question, if you were forced to pick just one, which one and why?
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Squats or Deadlifts
Our coaches weigh in on which exercise is best and why.
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Barbells & Barbecue Review
A recap of our summer lifting competition and daytime social!
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Team Player
In our third and final episode on our values, we discuss what it is to be a team player, and why being together is one of the most important parts of succeeding.
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Enthusiasm
We continue our discussion on the CrossFit Ireland values. This week we discuss Enthusiasm and what it means to us. Enthusiasm is a combination of positivity, effort, and gratitude. Emotions are contagious and we have the ability to influence them by focusing on the opportunities rather than the...
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Coachable
This week we continue our discussion on the CrossFit Ireland values and discuss being coachable. Coachable means being humble, trusting, and growth-focused. If you're humble you're willing to listen to outside opinions and take them onboard. Those who trust the coach and the programme always…
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Our Mission
This week we discuss the CrossFit Ireland Mission. What we (the coaches) and CFI are looking to achieve: "To Help People Be Happier through Fitness. We are aiming for a vibrant gym full of excellent people having fun achieving all their goals."
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Overtraining
This week we discuss the topic of overtraining. What is it, how to avoid it and what to do if it happens. Plus one or two slightly off topic discussions
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What next after our Strength Cycle?
With our Strict and Strength cycle coming to a close with a Front Squat and Sum Deadlift 1 Rep Max this week Sopot talks us through what we can expect from our next training cycle in the lead up to Barbells and Barbecue
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Is just doing cardio enough..
... for overall fitness and health? This week we discuss whether doing only cardio is enough to maintain or build your general fitness and health. Whether that cardio is running, rowing biking or something else. Do you need more than cardio?
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How long will it take me to get a .....
This week we discuss the often asked question of how long will it take to achieve a training goal such as a first pull up or first muscle up. The answer can depend on how much time you can dedicate to training nutrition and recovery and how important the training goal is to you.
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Why you should do an Athlete Check in
This week we talk about Athlete Check ins. How they can help us to celebrate wins, see how far we have progressed in our training and set new goals.
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All things Nutrition
This week we take a bit of a deeper dive into the topic of nutrition and the current nutrition challenge. While this is a topic that we have talked about before it is also the basis of good health and training.
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Barcelona Wrapped
We review Barcelona Hyrox from last weekend. Where we had possibly the most ever CrossFit Ireland members at a single event. Gera, Sopot and Colm talk us through their own experiences and share stories from across the weekend.
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What days should I train each week?
This week we revisit a question that we get asked a lot. What days should I train? Given that CrossFit is so varied, how do I know what days I should train?
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The Countdown to Barcelona
With HYROX Barcelona only 10 days away we discuss training and nutrition in the final countdown to the event. Should you taper your training, carb load before the event? Take a listen to find out
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Upcoming Nutrition Challenge
Gera talks us through our upcoming Nutrition challenge, who its for, what it is and when it will start. Listen to find out how to make body composition changes, why habits are more powerful than meal plans and how to get involved
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Hyrox Sim Review and Upcoming Clean & Jerk Workshop
This week we review our Hyrox Sim from the weekend. From first timers, to rivalries to how we seem to be able to control the weather by scheduling a sim! We also discuss our upcoming Clean & Jerk workshop, what is it and who is it for
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Masters Open Weightlifting Competition Review
We had the pleasure of hosting The Weightlifting Ireland Masters Open Championships over the weekend. With the team taking home personal and competition bests and a very nice collection of medals Sopot and Gera review the weekend from a coaching and a competitors perspective
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Workout Scaling - what is it and how it helps
This week we dive into workout scaling. What actually is it and when to make use of it and why logging your score can be a very useful training tool
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What Next? - upcoming events
This week we talk about our upcoming events over the next few weeks and months. From hosting a Weightlifting Ireland Master's competition, to our next Hyrox Sim in April to a Clean and Jerk Workshop, Murph, the Barthelona event itself and more!
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Malcolm's Story
We continue our members' stories. This week we get to meet Malcolm. Malcolm tells the story of how he first got into fitness and then CrossFit, and how CrossFit can help to leave all the stress at the door. You may know him as the Cherry Pickers Captain from the 2025 Panda Cup but did you know he...
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26.3 Panda Cupdate
After an exciting weekend filled with burpees, thrusters, cleans, teamwork and celebratory drinks we recap the final workout in the 2026 CrossFit Open and reveal which team comes out victorious in the battle for the coveted Panda Cup!
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26.2 Panda Cupdate
With the dust settling on 26.2 and the overhead lunges we review the second weekend of the 2026 CrossFit Open and Panda Cup. Who's winning the Panda Cup? What are our predictions for the final workout of the 2026 Open?
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26.1 Panda Cupdate
With the first Open workout of 2026 in the bag we review 26.1 in our first Panda Cup update (aka Panda Cupdate) of the season. How the workout went, predictions for 26.2 and current placings in the Panda Cup
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The 2026 Open is almost here!
With the first workout being announced on Thursday the 2026 CrossFit Open is almost here. This week we talk all things Open, what is it, how do we do it in CrossFit Ireland and how we score points for the Panda Cup. We also take our traditional (and usually wildly incorrect) guess at what…
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Leah's Strory
This week we continue our series of member's stories and we get to meet Leah. Leah is the captain of the Cinnamon guns Team for our Panda Cup, a Weightlifter, a Doctor and a baker. Sopot asks the tough questions to get to know the Leah behind the barbell
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Understanding Nutrition
This week we talk about all things nutrition. How to go from tracking calories for weight loss to maintaining bodyweight and how long a weight loss journey can take.
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Ashwin's Story
In this week's podcast we get to meet Ashwin. Ashwin is the reigning Panda Cup Team captain. Sopot asks the questions to discover who is the man behind the trophy? Where Ashwin comes from, how he got into CrossFit and how it has helped him.
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Coping with those Winter Blues
This week the Team discusses coping with those Winter Blues and awful weather that we have around this time of year. The urge to wrap up and comfort eat can be very powerful, how can scheduling training and making small nutrition changes help overcome it and help boost your mood?
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The CrossFit Open and Panda Cup
This week we discuss all things CrossFit Open a.k.a the "Panda Cup". From signing up, to the draft, point scoring for your Team and why we totally recommend that everyone who possibly can should sign up for it
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Pacing workouts and getting "better" at CrossFit
This week we discuss pacing a workout with the aim of improving our fitness or workout time. Is it best to strategise or go all in and see how you get on?
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New CrossFit training cycle and start of year goals
This week Sopot talks us through the start of our new CrossFit training cycle and we discuss training (or life) goals
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2025 in Review
In our last podcast of 2025 we review the year and all of the wonderful events that we held in CFI, from the CrossFit Open, to Murph, to our inaugural Diversity day and all the way up to 12 Days of Christmas workout. We also give a sneak peak to the events coming up in the start of 2026
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Dublin Open Weightlifting Recap
Sopot and Gera talk us through the Dublin Open Weightlifting competition from the weekend. From our first time competition lifters to the behind the scenes coaching. We also talk through our 12 days of Christmas workout planned for Saturday 20th!
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Are we all Hyroxers now Ted?
This week Sopot and Gera talk about their plans for the Barcelona Hyrox event, what their aims are and training plans.
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Recap of the Madrid Hyrox weekend
Sopot and Gera talk us through the Madrid Hyrox weekend. How did our competitors do, how did Sopot and Gera find the event both as coaches and spectators. What Hyrox competition is Gera signing up for?
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How your inner voice can help your training
What does your inner voice say to you during training? This week we discuss how that voice can help or hinder your training. Are you your own biggest supporter during a training session or a harsh taskmaster?
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How to maintain your gains over the holiday season
The holiday season (aka Christmas) is fast approaching, This week we talk about maintaining your training and how to avoid undoing all of your hard earned progress through the holiday season.