Workout of the Day:
Hanging Squat Snatches
(CrossFit.com link [wmv][mov])
(PerformanceMenu.com link [mov])
3-3-3-3-3
Post loads to comments.
I’d hit that!
Learning to Snatch, Coach Burgener…[wmv][mov]
Snatch Balance-Finding Max Analysis…[wmv][mov]
Perform a Snatch 2 from two positions consecutively: The positions can be changed depending on the needs of the athlete and the training objectives. For work on power in the second pull, start low and end high; for work on technique, start high and end low.
-Performance Menu. We’re using the Hang Snatch balance to work on technique, and the ability to get under the bar quickly.
Workout of the Day
BTB Tabata Squats (4 rounds only) [rvmb]
Rest 10 minutes then:
3 Rounds
1 min max reps push ups [wmv][mov]
1 min max reps sledgehammer swings
1 min max reps pull ups [wmv][rmvb]
1 min rest
Post total score to comments.
Rob – hating thrusters 
What are some of the exercises you hate to see come up? What do you need more practice/focus on?
Workout of the Day
5 Rounds for time
10 Weighted Pull-ups, 15Kg
400m Run
Post times to comments.
Best of luck to Paddy – who’s off to Australia for the summer, and hoping to train with CrossFit Newcastle
Shane O has offered to paint a mural for CrossFit Ireland. Here’s some examples of his previous work
Any suggestions for a mural?
Workout of the Day
“Nasty Girls”
3 rounds for time of:
50 Squats [wmv][mov]
7 Muscle-ups [wmv]
60Kg Hang power cleans, 10 reps [wmv] [mov]
Post times to comments.
Dan & Jeff
Developing a Muscle-up Part I: Stability (Rob Miller)…[wmv][mov]
Developing a Muscle-up Part II: Transition (Rob Miller)…[wmv][mov]
Developing a Muscle-up Part III (Rob Miller)…[wmv][mov]
Mark’s Daily Apple: Alcohol Consumption
Modern Forager: Does Booze have a Place in a Healthy Diet?
Speaking of which, anyone want to have another CF Ireland night out?
Workout of the Day:
Push Jerk [wmv][mov]
1-1-1-1-1-1-1
Post loads to comments.
New athletes Aindreas, Podge, and Scott getting their first taste of CrossFit, helped along by Kyle and Shane F
Robb Wolf, Sleep! More Important Than…
CrossFit Vancouver, Sleep, One of the CrossFit Essentials
How much sleep do you get each night? What are some of your sleeping habits, good, bad, or otherwise?
Workout of the Day:
As Many Rounds as Possible in 20 Minutes of:
30Kg Thruster, 10 Reps [mov][wmv]
Pull-Ups, 10 Reps
Visiting Guests – Thanks to Jeff and his family who took part in Fight Gone Bad on Saturday morning
Performance Menu publishes a monthly journal that’s akin to the CrossFit Journal. PM have some interesting and well thought out views, and it’s well worth your time reading their forum.
