Mystery Week Continues. Come down to CrossFit to find out the workout of the day…
Once you stop celebrating, you give your opponents the chance to catch you
Olympic Lifting Workshop with National Coach, Harry Leech on Saturday June 27th
The Schedule is:
- 15 minute introduction (the sport, myself, the goals for the session) + Q&A
- 45 minutes Snatch exercises: Focusing on the reverse method and how you would use it to enhance skill proficiency
- 5-10 minute break
- 45 minute Jerk exercises: Focusing on the reverse method and how you would use it to enhance skill proficiency
- 5-10 minute break
- 30 minute Clean exercises: Focusing on the reverse method and how you would use it to enhance skill proficiency
- 20-30 minute recap, focus on assistance exercises, programme organisation + Q&A
Sign Up in Comments or on the white board in the gym. Only €25 for CrossFitters.
Balance – CrossFit Feel Good
We Never Fail to Fail – Dr Eades
Colm,
What time is the workshop kicking off at?
Looking forward to the Olympic Lifting Workshop, sounds like it’ll be good fun and beneficial! I will of course be expecting to have a body weight snatch by the end of the day at the very least!
Looking forward to the workshop too. Hopefully I can stop taking a giant leap backwards when trying to snatch! If I can fix that then a bodyweight snatch will be child’s play.
The workshop will be from 12-3ish, so it doesn’t interfere with the kid’s MMA classes. Did you get my mail Tony?
Snap on looking forward to the workshop. I’ve no doubt it will be excellent.
p.s. Ruairi looks like a taller version of Chris Spealler there.
Colm,
Work has a pesky firewall that prevents us checking private email or u tube or any of the good stuff, I’ll check mail when i get home.
Tony,
Cool, no worries. Just wondering if you’d Old Man Week programmed yet?
Count me in, I’m looking forward to it
Yup. Count me in.
Colm,
What level is the workshop aimed at ?
My Olympic Lifting leaves much to be desired and all the guys/gals going have a good grasp of it. So I don’t think it would do my confidence any good to be struggling for the day or feel I am holding up the class. It’s a catch 22, cos yea can only get better from practicing
Just wondering.
Sue, I promise you that you’ll have a similar level to me. You missed me dropping a bar on my head last night (for the second time) while trying to figure out a snatch balance.
Old Man Week? Who can collect the pension the fastest? Who can remember the most episodes of “One foot in the grave”? Zimmer frame from ground to overhead 30 reps for time? I can’t wait.
Thanks Bobby, you where looking good on the aul snatches last week.
Cheers Sue, I looked good once, I just dropped the bar a lot yesterday!
Sue, the workshop is based at a beginner level, back to basics sort of stuff. You SHOULD be attending.
I’m selling a ticket for Slane this Saturday (Oasis, Glasvegas, Prodigy, Kasabian) at the face value of 80 quid if any of you are or know of anyone that is interested.
Some very interesting recipes – wheat free, dairy free and sugar free –
http://www.susanjanemurray.com/
To the kitchen I say!
Count me in for the workshop too.
i think dropping stuff on your head is the way to go. F’rinstance last week:
dropped a barbell on me head doing a snatch
Fell on my neck doing handstands
This week:
5kg Snatch pr
20 second handstand
Wouldn’t recommend it though.
Count me and Sue in as well.
Stephen: 11; 16:25
Tony – 7: 14:03
Pixie – 2: 14:32
Scott – 9; 13:26
Martin – 10; 10:47
Damien – 18:58
Peanuts – 10; 13:37
Jason – 12; 12:18
Sarah – 16(pink); 4 rounds, 5 push press (15 min cut off/blue band)
David – 12; 13:24
Bobby – 11; 9:17
John – 5:50 (3 rounds 7 PP/200m run)
Sue – 13:25 (b for 2/g for 5, 20Kg)
TOm – 9:57 (right hand 15Kg db)
At young Colm’s request:
Pastry ( for a 9-inch double-crust pie)
——
2 1/2 cups almond flour
2/3 cup shortening, e.g. lard or coconut oil
1/4 teaspoon salt
1/3 cup water
Combine flour and salt in a mixing bowl. Cut shortening into flour with a
pastry blender or two knives. Do not over mix; these are sufficiently
blended when particles are the size of peas. Add water gradually, sprinkling
a little at a time over the mixture. Use only enough water to hold the
pastry together when it is pressed between the fingers. It should not feel
wet. Roll dough into a round ball, handling as little as possible. Roll out
on a lightly floured board into a circle 1/8 in thick and one inch larger
than the diameter of the top of the pie pan. (I roll between two pieces of
waxed paper to help handling and cleaning up then I strip off on side of
the waxed paper transport it to the pie pan and press it in). trim to the
edge of the pie pan. Prick with a fork. Each person has their own pattern
of fork pricks on the pie crust. The artistry of each individual is
different. Bake at 450F for 12 – 15 minutes or until a golden brown.
From: the Mennonite Community Cookbook
Quiche Lorraine:
110-175g rindless streaky bacon
butter
110g chopped onion
2 large organic eggs and 1 egg yolk
300ml of double cream
Chopped herbs (parsley & chives)
110g mushrooms
75g of freshly grated Cheddar or 50g of freshly grated Gruyere
Salt and Pepper
Directions:
Pastry has been blind baked for approximately 15 mins at 180 degrees at this stage.
Cut the bacon into 1cm (1/2in) lardons, crisp the bacon in the butter in a pan, add the mushrooms and cook until golden, reduce heat and add onions, allow to sweat gently. Remove and cool.
Meanwhile, whisk the eggs and yolk, add the cream, herbs, cheese and cooled bacon, onions and mushrooms. Season and taste.
Pour the filling into the tart shell and return to the oven for 30-40 mins, or until the centre is just set and the top golden (don’t overcook or the filling will be slightly scrambled)
Serve warm with a nice green salad.
Oh and the pastry recipe above is for a double crust pie, for a single crust pie simply half the recipe. Enjoy, it’s bloody delicious and paleo friendly (albeit with a little dairy)
Is this workshop open to everyone colm? or just cf.ie
chris