Workout:

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

We’re gonna do all the right things for all the right people for all the right reasons

Opportunities, Part II, Greg Glassman…[wmv][mov]

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 90 pull-ups and 90 dips, doing three of each at a time.

Beastskills.com tutorial on the Muscle Up. This is a truly fantastic site for the tutorials on learning gymnastic skills. Gymnastic abilities are great not only for training you how to develop fantastic kinesthetic awareness and body control, but as noted gymnasts learn other activities faster than any other athlete.

Crossfit Kids Video on working the transition (youtube link)

Shoulder Press

5-5-5-5-5

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Press-Basic Positions, Mark Rippetoe…[wmv][mov]
Press-Hand Positions, Mark Rippetoe…[wmv][mov]

Run 5K

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5K around Crossfit Ireland

If you really hate running, or you don’t have runners, you can do a 5K Row.

(The alternative indoor workout is 5 rounds of 100 walking lunges, 50 squats, for time)

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

I found this on the old Crossfit archives, a mean precursor to JT, I like it.

Here’s a great Youtube video to show to your friends when they ask What is Crossfit? (Thanks Aidan!)

Complete as many rounds as you can in twenty minutes of:
60Kg Front Squat, 12 reps
60Kg Sumo Deadlift High Pull, 5 reps
Post rounds completed to comments

Trans fats to be banned as a means to stop Obesity – Daily Telegraph Article. While I think it’s a good idea it’s another reactionary solution, just like adding vitamins to grains to curb the problems associated with them rather than just stopping the production/consumption of grain.

Crossfit Ireland Junior Program starts today – forging the future of fitness.

Can you imagine just how strong and fit you’d be if you started Crossfitting when you were still a kid? Or better yet, had never spent all that time in the gym doing silly workouts and never getting the results you wanted? Hopefully with Crossfit Kids we can improve the childhood fitness levels in our small corner of the globe and help develop their confidence.

Couldn’t the world do with more healthy, confident people?

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Random Thoughts/Observation on Crossfit – Crossfit’s main forum

“Laying seige to the fitness industry in a storm of value creation”

Opportunities, Part I, Greg Glassman…[wmv][mov] It was these videos that inspired me to apply for affiliation start Crossfit Ireland.