The Pull Up Workshop

Gymnastics Warm Up
Muscle Ups (rest 30-90 seconds)
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

*Note: These do not have to be strict muscle ups

10 min to work to a max 2-Position Snatch (1. hi-hang/power position – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee).



150 Wall Balls 20/14#

For time. 10 Minute Cap.

Strength & Conditioning
Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Plank Holds

A) Snatch Grip Romanian Deadlift 3 x 8
-Hip Flexor Stretch (30 Seconds)-
B) Snatch Grip Behind The Neck Press 3 x 8
-Kettlebell Crossover Stretch (30 Seconds)-



150 Wall Balls 20/14#

For time. 10 Minute Cap.

My First Month With CrossFit Ireland – by Pete

Okay, so a bit of background. I qualified as a Fitness & Personal Trainer with NCEF in UL. I discovered CrossFit while on a world trip, having been a trainer in a small community gym for 3 ½ years, I thought I would give it a go and did my level 1 cert while working in Sydney. On my return to Ireland I searched out gyms in Ireland and found CrossFit Ireland.

I was hooked.

My aim was to become a coach but it didn’t seem feasible at the time so I decided to plug away at training and build my knowledge until an opening arose.

And arose it did. After about 2 years of training Derek and myself were offered an internship to develop our skills as coaches. We helped out where our other jobs would allow and it was an amazing opportunity.

Old Job
I worked for a second hand shop in the city centre buying and selling electronics, phones, game consoles and the like. It was grand as far as jobs go and the customers were… eclectic to say the least.

My average working week consisted of waking up at 5.50am to train in CFI at 6.30am, Then rush back home to shower and eat and then get the train and Luas into work. I worked from 10am until about 7.30pm and got home around 8.15pm in the evening. On my days off I’d work as an assistant coach in CrossFit – this made the grind of the rest of my working week worthwhile.

New Job
I was offered the position as a full-time coach, in what is now the Mobility & Strength room, by being handed a letter outlining my duties as an employee. To say I was excited was an understatement! You don’t get offered your dream job every day.

Being a coach is about juggling time, running classes/work-outs and the social aspect of talking with members to see how they are doing. It is very rewarding work – even the office work and cleaning!
In my 3 years here I have seen the gym, the coaches and the members grow in ways you couldn’t have imagined. The gym became a proper building as opposed to a warehouse with an upstairs and showers. The coaches’ knowledge has increased exponentially (some even coached at the CrossFit Games!). The members got so strong that they had to buy weights and heavier kettlebells! And we are not talking about full time athletes, these are normal people with fulltime jobs, kids and social lives. People who had never seen a barbell let alone used one, moving large amounts of weight safely and with confidence. Every day I am inspired by people trying something new or pushing themselves a little harder.

The smile on someone’s face when they get their first double under, muscle up, pull-up, push up, full squat or any of the numerous skills we try to master would light up anybody’s day. Or just making someone’s bad day a little better after relieving some stress. Well it does for me.

The new role is very different from any other job I’ve ever had. I have never had a desk, never mind a desk job before, so office work is something new to me. The first week was a bit overwhelming as I kept having this weird feeling every time I left the gym that I had to rush into work in my old job.

Getting used to personal training clients, managing my time effectively and the new work roster are all big changes but as time goes by I am starting to settle and enjoy myself.

I look forward to work now as it is my career and not just a “job”. In CrossFit Ireland there is a huge emphasis put on personal and professional development and I am really looking forward to my future here helping to improve people’s lives.

I would like to thank CrossFit Ireland for such a huge opportunity and to all the members for welcoming me.