Workout:
30 Muscle Ups for Time
Post times to comments.
Muscle-up…[wmv]
Muscle-up/False Grip Demo…[wmv]
If you cannot do a muscle up substitute 120 pull up and 120 dips, alternating 4 pull ups with 4 dips.
Coolest T-shirt shot ever! It’s a pity about John’s sledgehammer ability. There’s a beautiful dent in the floor now with his name on it.
Workout:
As Many Rounds As Possible in 20 minutes of:
7 Back Squats
7 Front Squats
7 Overhead Squats
Post load and rounds/partial rounds completed to comments. Use the same load for all three squat variations
Bonus fun: as many hits as possible of the sledgehammer against the tire!
Workout
“Fight gone not according to plan”
3 Rounds:
Pull Ups
Ring Dips
Air Squats
15Kg Kettlebell/Dumbbell swing
Burpees (Yay Burpees!)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.
Add your points and post them to comments.
Workout:
25 Front Squats, 40Kg
Run 1000m
20 Front Squats, 40Kg
Run 800m
15 Front Squats, 40Kg
Run 600m
10 Front Squats, 40Kg
Run 400m
5 Front Squats, 40Kg
Run 200m
Post times to comments
CrossFit Ireland night out – March 8th, details to follow, but with any luck we can find some scaffolding to work on our kipping technique 
Eva Teaches the Kipping Pull-up…[wmv] (Yeah, I know I still can’t kip!)
Workout:
Complete as many rounds as possible in 20 minutes of:
500m Row
10 Ring Dips
Post rounds and partial rounds completed to comments
Back Squat Geometry, Mark Rippetoe (CFJ Preview)…[wmv][mov]
My personal squat form is not perfect, and neither is anybody else’s who is not constantly coached. I know what is supposed to look like, but because I can’t see it while I’m doing it, my form will drift over several workouts from good to bad. It will settle into a stable, bad technique and will remain there until I get it corrected again. This is called “form creep”, and affects all uncoached athletes to varying degrees.
Everybody needs a coach, no matter how accomplished they are. A coach provides a good set of eyes and the experience to know what to say to get you to do a movement correctly. This is the primary problem with training alone at home, not the lack of some asshole yelling that it’s “All you, man!” You can’t see it as it’s being done, and you can’t correct it as it happens if you can’t tell what’s wrong. Video is useful, but it’s no substitute for a coach’s correction in real time, your feeling the correction and incorporating it into the movement pattern, and then your feeling the difference the correction made from wrong to right during the set.
Mark Rippetoe