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12 thoughts on “Fri, Apr 25th”

1. FIRST

2. 3,2,1, GO

3. Shit in relation to the WOD the other day.. 10 cleans, 10 KB swings… I was not cleaning and dropping to a front squat position!!! I was cleaning whilst remaining upright.. No wonder I got 17 rounds..

   Do you guys drop to a full front squat position when cleaning even relatively light weight ie 40kgs?

   I was watching some of Burgener’s instruction thats why it dawned on me!

4. I think I did today’s workout in 19.00 exactly. Running / deadlifts felt OK but time suffered on the push-ups.

   Liam-

   Not quite sure what you’re describing, but this is roughly what a power clean looks like http://away.com/images/outside/200405/power_clean_lift.gif
   Whether you were doing power cleans or hanging power cleans 17 rounds is pretty remarkable, good job. I got 11 + 4 cleans I think.

   Helen & Jonny: You guys drinking without us!?

5. Ruairi,

   Yep thats what I was doing thought you guys were cleaning to shoulder height while dropping into a front squat.. Once you start to go heavy you have to front squat cause you simply won’t be able to pull the bar that high in order to get yourself under it… Thats grand so my 17 rounds were above board then! My heart was on fire mind you.. Didnt really tax my grip this WOD found my anterior core was fatiguing due to the hip thrusting from both exercises…

6. Grinder of a workout today for my first day back and also the first time (at least that I remember) that I had to sit down until the dizziness passed.

   Anyway, a big welcome to Shane who did his first WOD today. On the ride back we were discussing favorite sites and following are the sites I browse on a semi-regular basis. Anyone have any to add?

   Crossfit.com (ok, obvious but there is enough info in the message boards to keep you reading for years)

   Performancemenu.com – OLY focus but the folks at Catalyst Athletics are a scary smart bunch. Check out the nutrition and intermittent fasting threads in the forum.

   Robbwolf.com – blog of one of the CA folks who probably knows more about nutrition than anyone I’ve come across.

   http://projectfit.org/iflifeblog/ – IF (intermittent fasting) blog by another of the CA folks

   http://strengthmill.net/forum/forumdisplay.php?f=36&order=desc – Mark Rippetoe’s forum. Required reading for everyone along with his books

   http://www.arthurdevany.com – Art Devany’s blog. The elder statesman who is one of the oft quoted folks on all of the above sites

   http://www.thepaleodiet.com/ – Loren Cordains site, good stuff for paleo eating although I think he now charges for his newsletter

   There are also a few gymnastics sites I visit just because the stuff they do is pretty cool. All of the following have some pretty good progressions for the complete novice to learn some very basic gymnastics stuff.

   http://www.beastskills.com/ – good starting point; check out the Tutorials

   http://gymnasticbodies.com/home.html – new site but lots of info already

   http://www.drillsandskills.com/skills/index – more technical site

   I have yet to check out the site posted by Colm a few days ago and there are a host of others I visit on a random basis (Dan John, Dragon Door, Ring training, American Parkour, etc.) and I’m sure Will can rattle off 50 or so more…

7. Can’t believe I missed the return of the Kyle!!!

   Apologies for no post today, a mixture of no sleep and hectic weekend will do that. Hope you guys enjoyed the windsucker.

   Spartan MMA had a mixed bag of results in Limerick, but rest assured some very satisfying leg kicks were thrown.

   We had John, Gavin & Steve try out their first CF session yesterday evening.

   Ciaran – 28:08 (30Kg)
   Gavin – 14:29 (200m, 15 & 15 @ 30Kg)
   John – 19:49 as rx’d
   Ruairi – 19:00 as rx’d
   Steve – 17:50 as rx’d

8. Thanks for the welcome, Kyle. Really enjoyed my first CF workout Thanks to Dan for going through everything with me.

   Cheers for all the links. I don’t suppose there’s a site called “www.how-to-find-the-discipline-to-turn-off-your-computer-so-that-you-get-enough-sleep-at-night.com”….? I will badly need it now!

9. I just noticed that Tony Blauer is doing a UK camp in August, in Edinburgh coinciding with the festival. He’s not an instructor I have much interest in, but seeing as he gets so much exposure in the CrossFit community I thought I would mention it here.

   No mention of costs on here, but I gather that it runs between 100 and 200 sterling, depending on whether you are civillian or an LEO / military.

   http://www.blauercamp.info/UK%20Blauer%20Camp.html

10. I know i am a bit late to post yesterdays times up,

    But better late then never !!!!!

    5 Rounds
    15 double unders
    15 sdhp
    15 burpees
    15 thrusters

    Kyle 27.17

    3 Rounds for time:
    800m Run
    21 Deadlifts, 30Kg
    30 Push-Ups

    Shane 18.28

    Real good work from both the guys yesterday, They both pushed themselves hard and set a good pace for there respected workouts.

    Just a side note for Kyle yea burpees

11. Speaking of certifications, given that the UK cert is sold out but there are still plenty of folks that would sign up, is there someone we can talk to at HQ about doing a second cert? I mean, if they’re crossing the pond already it shouldn’t be too much to spend another weekend in Scotland, Ireland or wherever, right?

12. I mailed them asking if there were any plans for a second certification this year and more or less said ‘no, sorry- maybe next year’.

    Can’t see what they’d gain from not announcing a second one if they were still considering it, so I guess we’re out of luck.

    From a logistics point of view it does seem odd not to do another one, but maybe they just don’t have enough coaches willing to stay in the UK for two weeks or something?