New Members Welcome!

Details

Created on Monday, 01 January 2018 20:00

Christmas Timetable

Details

Created on Friday, 22 December 2017 10:43

Happy Christmas to all past, present and future members of CrossFit Mallow and their families.

All staff at CrossFit Mallow hope you have a wonderful Christmas.

The gym will remain open during the next week. Please see class times below. Workouts will be fun, partner or team workouts with the aim of just keeping you ticking over until the real work begins in earnest in early January.

Training the week starting Mnday Dec 18th

Details

Created on Friday, 15 December 2017 12:08

Seeing as it’s almost Christmas there’s no Wall Balls, Burpees or Barbell Thrusters programmed this week!

Monday Dec 18^th

Strength:

Clean 10x2

Accessory:

High Pull 3x3

Conditioning:

Partner 14 min AMRAP

5 Clean & Jerks Each 60/40kg

10 Toes To Bar Each

15 Cal Row/Bike Each

Tuesday:

Strength:

Back Squat 3x10

Accessory:

Weighted Step Ups 3x10

Conditioning:

30/20/10

Pull Ups

Hang Squat Cleans 60/40kg

Wednesday:

25 min AMRAP

1 Rope Climb/Peg Board

10 Dumbell Thrusters

10 Pull Ups Or 5 Muscle Ups

50 Skips/Double Unders

500m Row/ 1 Mile Bike

AB’S BLAST

Thursday:

Strength:

Bench Press 3x10

Accessory:

Barbell Row 3x10

Dumbell Chest Press 3x10

Conditioning:

1 min on/off x 2 rounds:

Kettlebell Swings 24/16kg

Push Ups/HSPU

Dumbell Snatch 25/15kg

Friday:

Strength:

Deadlift 3x10

Accessory:

(Kneeling) Squat Jumps 5x3

Weighted Lunges 3x10 each leg

Conditioning:

10/9/8/7/6/5/4/3/2/1

Front Or Overhead Squat 42.5/30kg

Toes To Bar

Saturday:

Partner WOD

To be confirmed.

Training starting Monday Dec 4th

Details

Created on Thursday, 30 November 2017 13:10

Monday Dec 4^th

Strength:

Clean 10x2

Accessory:

High Pull 3x3

Conditioning:

Partner 20 min AMRAP

5 Clean & Jerks Each 60/40kg

10 Toes To Bar Each

15 Cal Row/Bike Each

Tuesday:

Strength:

Back Squat 3x10

Accessory:

Weighted Step Ups 3x10

Conditioning:

30/20/10

Pistols (Alternating legs)

Pull Ups

Dumbell Squat Cleans 25/15kg

Wednesday:

‘Championship Fight Gone Bad’

5 Rounds of:

1 min of each:

Box Jumps

Sumo Deadlift High Pull with kettlebells 24/16kg

Push Press 35/25kg

Wall Balls

Cal Row

1 min rest between rounds

Thursday:

Strength:

Bench press 3x10

Accessory:

Barbell Row 3x10

Dumbell Chest Press 3x10

Conditioning:

1 min on/off x 2 rounds:

Double Unders/Skipping

Dumbell Snatch 25/15kg

Burpees

Friday:

Strength:

Deadlift 3x10

Accessory:

(Kneeling) Squat Jumps 5x3

Weighted Lunges 3x10 each leg

Conditioning:

10/9/8/7/6/5/4/3/2/1

Power Cleans 60/40kg

Burpees Over The Bar

Saturday:

Partner WOD

Diane & Eva

Share reps as required

Christmas Timetable

Details

Created on Monday, 27 November 2017 14:04

Christmas Gym Timetable:

December 9^th Christmas Night Out in Ocana’s @9.00pm ALL WELCOME!

122 CLASSES IN DECEMBER!

There will be 122 classes held at CrossFit Mallow during the month of December. There is no excuse for not training right up to Christmas and if you feel like it you can train all over the festive season.

(Or take 5/6 weeks off and gain 14 lb’s of adipose tissue that will take all of Jan & Feb and most of March to get rid of!)

Monday December 25^th Christmas Day CLOSED

Tuesday December 26^th St.Stephens Day CLOSED

Wednesday December 27^th Classes @12.30pm 5 & 6pm

Thursday December 28^th Classes @12.30pm 5 & 6pm

Friday December 29^th Classes @12.30pm 5 & 6pm

Saturday December 30^th Class @ 10.30am

Monday January 1st New Years Day CLOSED

Tuesday January 2^nd FULL TIMETABLE RESUMES

January starts – the best training month of the year.

Training for the week ahead Nov 27th

Details

Created on Friday, 24 November 2017 11:02

Training for the week ahead Monday Nov 27^th

Monday

Strength:

Clean 10x2

Accessory:

Clean High Pull 3x3

Conditioning:

Partner Workout: 18 min AMRAP

10 Cal Row (each)

10 Deadlifts 60/40kg (each)

10 Burpees Over Bar (each)

10 Toes To Bar (each)

Tuesday:

Strength:

Back Squat 3x10

Accessory:

3 min Plank/Bridge Test

Conditioning:

50/40/30/20/10

Wall Balls

Kettlebell Swings (American)

Wednesday:

‘Dirty 30’ Or ‘Filthy 50’

AB’S BLAST

Thursday:

Strength:

Bench Press 3x10

Accessory:

Single Arm Row 3x10

Dips 3x10

Conditioning:

7 min AMRAP

Start with 1 rep each and add 1 rep each round

Hang Squat Clean 60/40kg

Burpees Over Bar

3 min Rest

7 min AMRAP

Start with 1 rep each and add 1 rep each round

Push Press/Jerk 60/40kg

10 Double Unders (Add 10 reps each round)

Friday

Strength:

Deadlift 3x10

Accessory:

Barbell Good Mornings 3x10

Conditioning:

2 Rounds of:

1 min on/off:

Snatch

Ring/Bar Muscle Ups Or Pull Ups

Toes To Bar

Burpee Box Jump Overs

Saturday

Partner Workout:

 1 or 2 Partner wods chosen at random form the 'bag of wods'

The week ahead Nov 20th

Details

Created on Monday, 20 November 2017 15:27

Training for the week ahead Monday Nov 20^th

Monday:

Strength:

Clean 10x2

Conditioning:

50 Double Unders/100 skips

40 Sit Ups

30 Overhead Dumbell Lunges (Left)

20 Pull Ups

10 Cleans 80/50kg

20 Pull Ups

30 Overhead Dumbell Lunges (Right)

40 Sit Ups

50 Double Unders /100 Skips

Tuesday:

Strength:

Back Squat 3x10

Accessory:

Bulgarian Split Squat 3x10

Conditioning:

5 Rounds of:

3 mins on/1 min off:

3 Thrusters 40/30kg

6 Burpees

9 Box Jumps

Wednesday:

20 min AMRAP

12 Cals Row/Bike

12 Power Snatch 40/30kg

12 Toes To Bar

AB’S BLAST

Thursday:

Strength:

Bench Press 3x10

Accessory:

Single Arm Row & Dips 3x10

Conditioning:

7 min AMRAP

10 Dumbell Snatch 25/15kg

10 Push Ups/HSPU

3 mins rest

7 min AMRAP

10 Wall Balls

10 Pull Ups

Friday:

Strength:

Deadlift 3x10

Accessory:

Weighted Step Ups 3x10

Conditioning:

2 Rounds of:

1 min on/off:

Clean & Jerk 60/40kg

Burpee Box Jumps

Rope Climbs

Overhead Squat/Front Squat

Saturday:

Partner Workout

‘Frantasyland’

21-15-9

Thrusters 42.5/30kg & Pull Ups

15-12-9

Thrusters 50/35kg & Chest To Bar Pull Ups

12-9-6

Thrusters 60/40kg & Bar Muscle Ups

Finisher?

Training for the week ahead Nov 13th:

Details

Created on Monday, 13 November 2017 10:06

Monday Nov 13th

Strength:

Clean 10x2

Accessory:

Box Jumps 5x3 jumps

Squat Jumps 5x3

Conditioning:

Partner 10 mins

2 Clans

4 Burpees Over The bar

6 Partner Wall Balls

Tuesday:

Strength:

Back Squat 3x10 reps

Accessory:

Weighted Step Ups 3x10 reps each leg

Conditioning:

50 Calorie Row

40 Toes To Bar/Knee Raises

30 Hang Power Cleans 50/30kg

20 Thrusters 50/30kg

10 Burpees Over The Bar

Wednesday:

20 min AMRAP

1 Rounds of Cindy:

5 Pull Us

10 Push Ups

15 Air Squats

1 Clean & Jerk 70/45kg

Add 1 rep of C&J each round.

AB’S BLAST

Thursday:

Strength:

Bench Press 3x10 reps

Accessory:

Single Arm Row 3x10 reps

Conditioning:

Tabata: (As a pair)

Dumbell Snatch & Skipping/Double Unders

Wall Balls & Burpees

Friday:

Strength;

Deadlift 3x10 reps

Accessory:

Lunges 3x10 reps each leg

Conditioning:

‘Jackie’

1km Row

50 Thrusters 20/15kg

30 Pull Ups

Saturday:

Partner WOD:

Share reps as required:

‘Isabel’

30 Snatch 60/40kg

‘Elizabeth’

21-15-9

Squat Cleans

Ring Dips

‘Nancy’

400m (Run 200m each)

15 Overhead Squats 40/5kg

AB’S BLAST

The week ahead Nov 6th

Details

Created on Sunday, 05 November 2017 16:30

Training for the week ahead Nov 6th:

Monday:

Strength:

Clean 10x2 reps

Accessory:

Plyometrics:

Broad Jumps/Squat Jumps 5x3 each

Conditioning:

15 min AMRAP

10 Overhead or Front Squat 50/30kg

10 Toes To Bar

50 Double Unders/Skips

Tuesday:

Strength:

Back Squat 3x10 reps

Accessory:

Barbell Good Mornings 3x10 reps (Light weight)

Conditioning:

5 Rounds of 3 mins on/1 min off:

‘The Chief’

3 Power Cleans

6 Push Ups

9 Air Squats

Wednesday:

30 min AMRAP

150m Run

15 Wall Balls

15 Pull Ups

15 Sit Ups

15  Box Jumps

15 Knees To Elbows

AB’S BLAST

Thursday:

Strength:

Bench Press 3 x10 reps

Accessory:

Pull Ups 3x10 reps

Dips 3x10 reps

Conditioning:

For time:

30 Cal Row

30 Thrusters 50/30kg

30 Burpees Over The Bar

Friday:

Strength:

Deadlift 3x10 reps

Accessory:

Weighted Lunges 3x10 reps each leg

Conditioning:

‘Chipper Friday’

50 Push Ups

40 Burpee Box Jumps

30  Dumbell Snatch (each arm) 25/15kg

2 Rope Climbs

10 Dips Or Muscle Ups

Saturday:

Partner WOD:

Complete the following as fast as possible:

Partner Grace 30 Clean & Jerks 60/40kg

Partner Fran 21/15/9 Thrusters & Pull Ups

Partner 2km Row

Share reps & distance as required.

AB’S BLAST

The week ahead Tues Oct 31st

Details

Created on Friday, 27 October 2017 11:43

GYM CLOSED Bank Holiday Monday:

Tuesday:

Strength:

Back Squat 3 x 10

Accessory:

Lunges 3 x 10 each leg

Conditioning:

Partner WOD

20 min AMRAP

6 Thrusters 42.5/30kg each

9 Burpees each

12 Box Jumps/step Ups each

Wednesday:

30 min AMRAP

150m Run

15 Toes To Bar/Knee Raises

15 Push Ups/HSPU

15 Power Cleans 60/40kg

15 Cal Bike/Row

AB’S BLAST

Thursday:

Strength:

Deadlift 3 x 10

Accessory:

Pistol Squat 3 x 10 each leg

Conditioning:

TABATA:

20 seconds on/10 off:

Dumbell Snatch 25/15kg

Skipping/Double Unders

Wall Balls

Burpees

Friday:

Strength:

Bench Press 3 x 10

Accessory:

Dips 3 x 10

Strict Chin Ups 3 x 10

Conditioning:

12/9/6/3

Overhead Squat or Front Squat 60/40kg

Pull Ups Or Bar Muscle Ups

Saturday:

EMOTM x 10

Clean x 2

5 Rounds of:

400m Run

15 Thrusters 42.5/30kg

Training for the week ahead Oct 23rd

Details

Created on Saturday, 21 October 2017 09:47

Strength:

Back Squat 3x10 reps

Accessory:

Weighted Step Ups 3x10 reps each leg

Conditioning:

21/15/9

Thrusters 42.5/30kg

Pull Ups

50 Double Unders/Skips each round

Tuesday:

Strength:

Squat Clean & Split Jerk

Accessory:

Hang Power Clean 3x10 reps

Conditioning:

‘Grace’

30 Clean & Jerks for time

Wednesday:

30 min AMRAP

40 Dumbell Snatches 22.5/15kg

30 Wall Balls

20 Toes To Bar/Knee Raises

10 Push Ups/HSPU

1 Rope Climb/Peg Board

AB’S BLAST

Thursday:

Strength:

Deadlift 3x10 reps

Accessory:

Bulgarian Split Squat 3x10 reps each leg

Conditioning:

TABATA:

Cal Row/Bike

Sit Ups

Jumping Lunges

Burpees

Friday:

Strength:

Bench Press 3x10 reps

Accessory:

Dips 3x10

Chin Ups 3x10

Conditioning:

10 min AMRAP

1 Power Snatch

1 Burpee Over The Bar

Add 1 rep each round.

Saturday:

½ Murph Or Full Murph.

(You can eat whatever you like all Bank Holiday Weekend if you do Murph!)

THE POWER IS BACK!

Details

Created on Tuesday, 17 October 2017 16:08

The electricity is back on so all classes are going ahead this evening 5/6/7/8pm.

GYM CLOSED

Details

Created on Tuesday, 17 October 2017 10:35

There is no power at the gym today, Tuesday, so the gym will remain closed until further notice. Last Updated 10.30am.

Apoligies for any inconvenience.

The week ahead Oct 23rd

Details

Created on Friday, 13 October 2017 11:09

Strength:

Back Squat 3x10

Accessory:

Weighted Lunges 3x20 reps

Conditioning:

Partner 20 min AMRAP

Share reps as required.

100 Wall Balls

80 Burpee Box Jumps

60 Toes To Ba/Knee Raises

Tuesday:

EMOTM x 10

Squat Clean & Split Jerk x 2 (Go light and get technique right)

Accessory:

Hang Power Clean 3x10

Conditioning:

5min AMRAP

10 Cal Bike/Row

10 Push Press/Jerk 60/40kg

Rest 3 mins

5 min AMRAP

10 Double Unders/Skips

10 Dumbell Snatches 25/15kg

Rest 3 mins

5 min AMRAP

10 Power Cleans 60/40kg

10 Lateral Bupees Over Bar

Wednesday:

30 min AMRAP

200m Run

40 Kettlebell Swings 24/16kg

30 Sit Ups

20 Cal Row/Bike

10 Overhead Or Front racked Kettlebell Lunges

5 Ring Dips Or Bar Dips

1 Rope Climb Or Peg Board.

AB’S BLAST

Turkish Get Up with dumbbell or kettlebell.

Thursday:

Strength:

Deadlift 3x10 (touch and go – no dropping bars)

Accessory:

Thrusters 3x10

Friday:

Strength:

Bench Press 3x10

Accessory:

Super Set:

Strict Pull Ups 3x10

Push Ups/Strict HSPU 3x10

Conditioning:

20/15/10/5

Thrusters 45/32.5kg

Pull Ups (Chest To Bar)

Saturday:

EMOTM x 10

Snatch x2

Conditioning TBC

The week ahead Oct 9th

Details

Created on Friday, 06 October 2017 10:45

Training for the week ahead:

Monday:

Strength:

Back Or Overhead Squat 5x3

Accessory:

Overhead Or Front racked Lunges 3x12 steps

Conditioning:

21/15/9

Cal Bike/Row

Thrusters 42.5/30kg

Toes to bar/Knee Raises

Tuesday:

Strength:

Bench Press

Accessory:

Single Arm Row

Conditioning:

EMOTM x 5 rounds:

Min 1: Strict Chin Ups x 10

Min 2: Wall Balls x 10

Min 3: Push Ups/Strict HSPU x 10

Min 4: Cal Bike/Row x 10

Wednesday:

Conditioning:

30 min AMRAP

150m Sandbag Run

5 Deadlifts 100/60kg

10 Burpees Over The bar

1 Peg Board/Rope Climb

15 Sit Ups

(Wear a weight vest if doing the Filthy 150!)

AB’S BLAST: 40 on/20 off x 3

Russian Twist

Plank Knees To Elbows

Hollow Hold

Thursday:

Strength:

EMOTM x 10

Squat Clean x 2

Accessory:

Broad Jumps/Squat Jumps 5x3

Conditioning:

21/15/9

Power Cleans 60/40kg

Box Jump Overs

Friday:

Strength:

EMOTM x 10

Dumbell Snatch x 3 reps each arm. Go heavy as possible with good form.

Accessory:

Single Arm Dumbell Shoulder Press 3x 6 reps.

Conditioning:

40/30/20/10

Pistols/Air Squats

Sit Ups/Toes to Bar

Double Unders/Skips

(Run 200m at end of each round)

Saturday:

TBC

The week ahead Sept 26th

Details

Created on Monday, 25 September 2017 13:47

Training for the week ahead:

Monday:

Strength:

Back Squat 5x3

Conditioning:

250 Row

10 Squats

10 Push Ups

10 Sit Ups

10 Box Jumps

10 Kettlebell Swings

10 Pull Ups

AB’S BLAST:

40 on/20 off:

Hollow Hold

Russian Twist

Plank

Tuesday:

Strength:

Bench Press 5x3

Accessory: Single Arm Row 3x6

Conditioning:

Partner Workout:

16 min AMRAP

150m Run (One after the other)

5 Clean & Jerks each

10 Wall Balls each

Wednesday:

30 min AMRAP

50 Double Unders/Skips

20 Dumbell Snatches (10 each arm)

15/12 Calories Row Or Bike

10 Burpees

5 Overhead/Front Squats 40/30kg

AB’S BLAST:

3 Rounds of:

40 on/20 off:

L-Sit Hold

Plank Knees To Elbows

Deadbugs

Thursday:

Every Min ON The Min x 10:

Hang Clean

Clean

Accessory:

Plyometrics (Broad jumps/Squat jumps)

‘Elizabeth’

21/15/9

Squat Cleans 60/40kg

Ring Dips

Friday:

Strength

5x5 Pull Ups/Ring Muscle ups

Accessory:

Push Ups Or Strict Handstand Push Ups 3x6

Conditioning:

10/9/8/7/6/5/4/3/2/1

Hang Power Snatch 50/30kg

Toes To Bar

Pistols

Saturday:

Aerobic Conditioning Workout:

‘Kelly’

5 Rounds of:

400m Run

30 Box Jumps/Step Ups

30 Wall Balls

How do I prepare?

Details

Created on Thursday, 21 September 2017 09:41

MM7 is only 48 hours away.

How do I prepare?

1. Your hard training is done. You ARE fit enough. If you go to the gym just practise the movements involved in the workouts at moderate intensity but refrain from doing the full workouts. It’s important to taper before an athletic event.
2. Hydrate appropriately, eat healthy nutritious food and get to bed early. Avoid alcohol.
3. Stretch and stay loose.
4. Visualise yourself feeling good on sat morning and performing well in the workouts. There will be a few nerves early on but after workout 1 they will dissipate and you’ll relax.
5. Enjoy the day on Saturday. Appreciate the fact that you are healthy and fit and able to take part in a fitness event. There are many who would love to be in your shoes but are unable due to ill health, disability etc.
6. Positive self-talk. On Fri evening when there are pre-events doubts brush them aside with positive self-talk such as: I am fit, I am strong, I am ready, I am the foal! Etc

Be prepared!

Details

Created on Wednesday, 20 September 2017 11:07

Can every compeitor type out their heat list info like the following and put it in their pocket for Saturday.

You are expected to know what you are doing and when. A competition is not like a class where you are told exactly what to do, a comp is all about knowing yourself what is involved. You need to know the workuts, the reps involved and your heat start time. The teams captain also needs to write the teams score on the whiteboard after each workout.

Heat 5: Wall ball/Deadlift/Row
10.35 Barry Whealan & Gerard McAuliffe

MM7 Heat List and Timetable:

Details

Created on Wednesday, 20 September 2017 11:07

Teens:

Sinead Lane & Ellie Glavin

Ben Buckley & Luke Brophy

Novice:

Aisling O’Connor & Elaine Moloney

Maire Hogan & Shauna Hutton

Ursula Tobin & Roisin McEvoy

Eimear O’Sullivan & Catriona Murphy

Anne Marie Twomey & Laura O’Callaghan

Donny Carey & Shane Crean

Brendan Foley & Finbar Moloney

Damien Blake & Don Donovan

David Sheahan & Bjorn Ludick

Intermediate:

Katie McCarthy & Karen O’Sullivan

Karen Hutton & Charlotte Butler

Megan Bean & Ciara Taylor

Alan Cambridge & Rowan Bray

Ian O’Mahony & Darragh Twomey

Brendan Fleming & Darren Kiely

Barry Whealan & Gerard McAuliffe

Masters:

Sandra Howard & Maria Blumenthal

Keith Moynihan & Neil Lucey

Hugh Healy & Eddie Sheehan

Brian Holland & Keith Burns

Advanced:

Finula Goggin & Michelle Nagle

Darren Whelan & Tadgh Carroll

Kevin McCarthy & Niall McCarthy

Anthony Barrett & Mikey Flynn

Workout 1: 10 min AMRAP Deadlift/WallBall/Row

Heat 1:  9.30am

Teen Girls & Novice Ladies

Teens:

Sinead Lane & Ellie Glavin

Novice:

Aisling O’Connor & Elaine Moloney

Maire Hogan & Shauna Hutton

Heat 2: 9.45am

Novice Ladies:

Ursula Tobin & Roisin McEvoy

Eimear O’Sullivan & Catriona Murphy

Anne Marie Twomey & Laura O’Callaghan

Heat 3: 10.00am

Teen Boys & Novice Men

Teens:

Ben Buckley & Luke Brophy

Novie Men:

Donny Carey & Shane Crean

Brendan Foley & Finbar Moloney

Damien Blake & Don Donovan

David Sheahan & Bjorn Ludick

Heat 4: 10.15am

Intermediate & Masters Women

Intermediate:

Katie McCarthy & Karen O’Sullivan

Karen Hutton & Charlotte Butler

Megan Bean & Ciara Taylor

Masters:

Sandra Howard & Maria Blumenthal

Heat 5: 10.35am

Intermediate Men:

Alan Cambridge & Rowan Bray

Ian O’Mahony & Darragh Twomey

Brendan Fleming & Darren Kiely

Barry Whealan & Gerard McAuliffe

Heat 6: 10.45am

Masters Men:

Keith Moynihan & Neil Lucey

Hugh Healy & Eddie Sheehan

Brian Holland & Keith Burns

Heat 7: 11.00am

Advanced men & Women:

Finula Goggin & Michelle Nagle

Darren Whelan & Tadgh Carroll

Kevin McCarthy & Niall McCarthy

Anthony Barrett & Mikey Flynn

Obstacle Course Heat List:

Heat 1:

Advanced men & Women:

9.30 Darren Whelan & Tadgh Carroll

9.34 Kevin McCarthy & Niall McCarthy

9.38 Anthony Barrett & Mikey Flynn

9.42 Finula Goggin & Michelle Nagle

Heat 2:

Masters Men:

9.50 Keith Moynihan & Neil Lucey

9.54 Hugh Healy & Eddie Sheehan

9.58 Brian Holland & Keith Burns

Heat 3:

Teens:

10.14 Sinead Lane & Ellie Glavin

Novice Women:

10.18 Aisling O’Connor & Elaine Moloney

10.22 Maire Hogan & Shauna Hutton

10.26 Ursula Tobin & Roisin McEvoy

10.30 Eimear O’Sullivan & Catriona Murphy

10.34 Anne Marie Twomey & Laura O’Callaghan

Heat 4:

Teens:

10.40 Ben Buckley & Luke Brophy

Novie Men:

10.44 Donny Carey & Shane Crean

10.48 Brendan Foley & Finbar Moloney

10.52 Damien Blake & Don Donovan

10.56 David Sheahan & Bjorn Ludick

Heat 5:

Intermediate & Masters Women

Intermediate:

11.06 Katie McCarthy & Karen O’Sullivan

11.10 Karen Hutton & Charlotte Butler

11.14 Megan Bean & Ciara Taylor

Masters:

11.18 Sandra Howard & Maria Blumenthal

Heat 6:

Intermediate Men:

11. 28 Alan Cambridge & Rowan Bray

11.32 Ian O’Mahony & Darragh Twomey

11.36 Brendan Fleming & Darren Kiely

11.40 Barry Whealan & Gerard McAuliffe

‘Chipper Workout’

Heat 1: 12.00pm

Sinead Lane & Ellie Glavin

Novice:

Aisling O’Connor & Elaine Moloney

Maire Hogan & Shauna Hutton

Ursula Tobin & Roisin McEvoy

Eimear O’Sullivan & Catriona Murphy

Anne Marie Twomey & Laura O’Callaghan

Heat 2: 12.15pm

Teens:

Ben Buckley & Luke Brophy

Novice Men:

Donny Carey & Shane Crean

Brendan Foley & Finbar Moloney

Damien Blake & Don Donovan

David Sheahan & Bjorn Ludick

Heat 3: 12.30pm

Intermediate & Masters Women

Intermediate:

Katie McCarthy & Karen O’Sullivan

Karen Hutton & Charlotte Butler

Megan Bean & Ciara Taylor

Masters:

Sandra Howard & Maria Blumenthal

Heat 4: 12.45pm

Intermediate Men:

Alan Cambridge & Rowan Bray

Ian O’Mahony & Darragh Twomey

Brendan Fleming & Darren Kiely

Barry Whealan & Gerard McAuliffe

Heat 5: 1.00pm

Masters Men:

Masters Men:

9.50 Keith Moynihan & Neil Lucey

9.54 Hugh Healy & Eddie Sheehan

9.58 Brian Holland & Keith Burns

Heat 6: 1.15pm

Advanced men & Women:

Finula Goggin & Michelle Nagle

Darren Whelan & Tadgh Carroll

Kevin McCarthy & Niall McCarthy

Anthony Barrett & Mikey Flynn

Members Barbeque Sat Sept 23rd

Details

Created on Tuesday, 19 September 2017 09:34

Members Barbeque Saturday Sept 23rd from 7.30pm

All current members welcome!

Luceys Butchers will drop over the the food cooked and prepared.

Updated MM7 workouts.

Details

Created on Thursday, 14 September 2017 16:14

Mallow Mania 7

Details

Created on Wednesday, 13 September 2017 10:12

MALLOW MANIA 7

Saturday Sept 23rd

Start 9.00am

Finished by lunchtime.

Annual Members Barbeque catered by Luceys Butchers.

Saturday Sept 23^rd 7.30pm- 11.00pm

Teens & Novice workouts: (Aim to get as many reps as possible in 10 mins)

AMRAP 10 minutes

4 Deadlifts 60/40kg

8 Wall Balls men 9ft 20lb’s/women 8ft 14lb’s

12 Cal Row

Share out the reps any way you like.

Tag your partner every time before they start their movement.

Chipper: (For time)

200m run (Athlete A goes first then tags Athlete B)

50 Skips (Both athletes must finish run before commencing skips)

40 Kettlebell Swings overhead 16/12kg

30 Clean & Jerks 40/25kg

20 Synchro Burpees Over The Bar (Athletes perform the burpees simultaneously)

10 Front Squats 40/25kg

Share out the reps as required.

Obstacle Course

Athletes A&B:

1 Combined Sled Push

1 Rope Climb (Novice - Pull To Standing) (Teens - Climb Rope)

5 Jumping Pull Ups Or Pull Ups

10 Push Ups (On Knees Or Toes)

Crawl Under Orange Mat

20 Cals on Assault Bike

10 Burpee Med Ball Box Vault Overs 20/14lb’s

1 Sandbag Hill Run

10 Ab Mat Sit Ups.

Athletes are timed individually and team score is both times added together. 

Intermediate Male & Masters Male workouts:

10 min AMRAP

4 Deadlifts 100/60kg

8 Wall Balls 20lb’s 10ft/14lb’s 9ft

12 Cal Row

Chipper:

400m Run (Athlete A goes first then tags Athlete B)

150 Skips OR 50 Double Unders (Both athletes must finish run before commencing double unders)

40 Kettlebell Swings Overhead 24/16kg

30 Clean & Jerks 60/40kg

20 Toes To Bar

10 Chest To Bar Pull Ups

Obstacle Course: (Clock starts for both athletes at the same time)

Athletes A performs:

1 Individual Sled Push

1 Peg Board

5 Pull Ups

10 Ring Push Up

Crawl Under Orange Mats

20 Cal Assault Bike

10 Burpee Med Ball Box Vault Overs 30lb’s

1 Sandbag Hill Run

10 GHD Sit Ups

Athlete B Performs: (Clock starts for both athletes at the same time)

1 Individual Sled Push

1 Rope Climb

5 Pull Ups

10 Ring Push Ups

Crawl Under Orange Mats

20 Cal Assault Bike

10 Burpee Med Ball Box Vault Overs 30lb’s

1 Sandbag Hill Run

10 GHD Sit Ups

Intermediate & Masters Female

Athletes A&B Perform:

1 Combined Sled Push

5 Pull Ups

10 Push Ups (Hand release from floor)

Crawl Under Orange Mats

20 Cal Assault Bike

10 Burpee Med Ball Box Vault Over

1 Sandbag Hill Run

10 Med Ball Sit Ups 14lb’s

Advanced Workouts:

10 min AMRAP

4 Deadlifts 120/80kg

8 Wall Balls 30/20lb’s

12 Cal Row

Share out reps as required

Chipper

800m Run each (Athlete A goes first then tags Athlete B)

100 Double Unders (Both athletes must finish run before commencing double unders)

40 Kettlebell Swings Overhead 32/24kg

30 (15 Clean & Jerks & 15 Power Snatch- shared in any way 60/40kg)

20 Toes To Bar

10 Burpee Ring Or Bar Muscle Ups (Athletes choice)

(Female: 5 Burpee Muscle Ups & 5 Burpee Chest To bars)

Obstacle Course:

Athlete A:

1 Peg Board

5 Bar Muscle ups (Female 5 Chest To Bar Pull Ups)

10 HSPU

Crawl Under Orange Mat

20 Cal Assault Bike

10 Burpee Med Ball Box Climb Overs 30/20lb’s

1 Sandbag Hill Run

10 GHD Sit Ups

Athlete B:

1 Legless Rope Climb

5 Ring Muscle Ups

10 HSPU

Crawl Under Orange Mat

20 Cal Assault Bike

10 Burpee Med Ball Box Climb Overs 30/20lb’s

1 Sandbag Hill Run

10 GHD Sit Ups

Judging:

All Intermediate, Masters and Advanced athletes will be required to judge at some stage. The fact that you are judging your fellow competitors should ensure top class judging standards where no sloppy reps are accepted. Allowing poor range of motion is just punishing your own chances of doing well. 

Scoring System:

Team Captains please write your Team Score on the whiteboard after each Heat.

1 point for the best score, 2 points for second, 3 points for 3^rd etc.

The team with the lowest number of points wins.

Simples!

MM7 Registered teams

Details

Created on Monday, 11 September 2017 15:09

Teens:

Sinead Lane & Ellie Glavin

Ben Buckley & Luke Brophy

Novice:

Aisling O’Connor & Elaine

Maire Hogan & Shauna Hutton

Ursula Tobin & Roisin McEvoy

Eimear O’Sullivan & Catriona Murphy

Anne Marie Twomey & Laura O’Callaghan

Donny Carey & Shane Crean

Brendan Foley & Finbar Moloney

Damien Blake & Don Donovan

Intermediate:

Katie McCarthy & Karen O’Sullivan

Karen Hutton & Charlotte Butler

Megan Bean & Ciara Taylor

Alan Cambridge & Rowan Bray

Tim Riordan & Darragh Twomey

Brendan Fleming & Darren Kiely

Masters:

Keith Moynihan & Neil Lucey

Hugh Healy & Eddie Sheehan

Brian Holland & Keith Burns

Advanced:

Finula Goggin & Michelle Nagle

Darren Whelan & Tadgh Carroll

Kevin McCarthy & Niall McCarthy

Gerard McAuliffe & Arturs Vitols

Anthony Barrett & Mikey Flynn

Training for the week starting Sept 11th

Details

Created on Thursday, 07 September 2017 18:51

Training for the week ahead Sept 11^th

Monday

Strength:

Thrusters 5x3

Accessory:

Squat Jumps/Kneeling Squat Jumps 5x3

Conditioning:

Partner Workout

10 min AMRAP

4 Deadlifts

8 Wall Balls

12 Calorie Row

Tuesday:

Strength:

Pull Ups Or Muscle Ups 5x5

Accessory:

Push Ups Or HSPU 3x6 (Parallettes)

Conditioning:

Wednesday:

Strength:

Back Squat 5x3

Accessory:

Walking Lunges 3x12

Conditioning:

Partner Workout:

Novice Chipper: (For time)

200m run (Athlete A goes first then tags Athlete B)

50 Skips (Both athletes must finish run before commencing skips)

40 Kettlebell Swings overhead 16/12kg

30 Clean & Jerks 40/25kg

20 Synchro Burpees Over The Bar (Athletes perform the burpees simultaneously)

10 Front Squats 40/25kg

Share out the reps as required.

Intermediate Chipper:

400m Run (Athlete A goes first then tags Athlete B)

150 Skips OR 50 Double Unders (Both athletes must finish run before commencing double unders)

40 Kettlebell Swings Overhead 24/16kg

30 Clean & Jerks 60/40kg

20 Toes To Bar

10 Chest To Bar Pull Ups

Advanced Chipper:

800m Run each (Athlete A goes first then tags Athlete B)

100 Double Unders (Both athletes must finish run before commencing double unders)

40 Kettlebell Swings Overhead 32/24kg

30 (15 Clean & Jerks & 15 Power Snatch- shared in any way 60/40kg)

20 Toes To Bar

10 Burpee Ring Or Bar Muscle Ups (Athletes choice)

(Female: 5 Burpee Muscle Ups & 5 Burpee Chest To bars)

Thursday:

Strength:

Bench Press 5x3

Accessory:

Single Arm Row 3x6

Conditioning:

21/15/9

Overhead Squat 42.5/30g

Toes To Bar/Knee Raises

Double Unders/Skips

AB’S BLAST

Friday:

Strength:

EMOTM x 10

Snatch

Hang Snatch

Accessory:

Weighted Step Ups 3x 6 each leg

Conditioning:

10/9/8/7/6/5/4/3/2/1

Dumbell Snatch each arm 22.5/15kg

Burpee Box Jump Overs

Saturday:

Aerobic Conditioning Workouts

6 Rounds of:

250m Row

200m Run

10 Wall Balls

10 Burpees Over The Bar

5 Squat Cleans 60/40kg

Over 50's Fitness Class.

Details

Created on Monday, 04 September 2017 11:14

OVER 50'S FITNESS CLASS

A new class aimed at the over 50's age group will start on Monday Sept 11th at 10.30am at CrossFit Mallow.

This is a pay as you go class €10.

The week ahead Sept 4th

Details

Created on Friday, 01 September 2017 12:04

Training for the week ahead Monday Sept 4^th

Monday:

Strength:

EMOTM x 10:

Hang Clean

Clean

Push press/Jerk

Accessory:

Broad Jumps 5x3

Conditioning:

Partner Workout

18 min AMRAP

6 Hang Power Cleans each

6 Pull Ups each (Chest To Bar) each

6 Burpees Over The Bar each

Tuesday:

Strength:

(Weighted) Pull Ups/Ring Muscle Ups 5x5

Accessory:

Dumbell Chest Press 3x6 (Go heavy)

Conditioning:

5 Rounds of:

3 min on/1 min off:

3 Deadifts 100/70kg

6 Box Jumps/Step Ups 24’’/20’’

9 Push Ups

Wednesday:

Strength:

Back Squat 5x3

Accessory:

Weighted Lunges 3x12 Steps (Go heavy)

Conditioning:

10 min AMRAP:

Ladder:

1 Clean & Jerk 60/40kg (Add 1 rep each round)

10 Double Unders (Add 10 reps each round)

Thursday:

Strength:

Bench Press 5x3

Accessory:

Single Arm Row 3x6 (Go heavy)

Conditioning:

Tabata Interval:

Bike/Rower

Toes To Bar/Sit Ups

Burpees

Thrusters 40/30kg

Friday:

Strength:

EMOTM x10

Power Snatch

Hang Power Snatch

Accessory:

Bulgarian Split Squats

3x6 each leg (Go heavy)

Conditioning:

Sprint WOD:

500m Row

10 Push Ups/HSPU

10 Power Snatch

10 Burpees Over The Bar

Rest 3 mins

200m Run

30 Wall balls

20 Pull Ups

10 Toes To Bar

Saturday:

Aerobic Conditioning Workout:

5 Rounds of:

250m Row

200m Run

10 Burpees

10 wall Balls

30 Double Unders

The AB’S BLAST will be put in any day there is time during the 60 min class.

NEW CLASS

Details

Created on Monday, 28 August 2017 15:21

New Class Starting Wed Sep 6th.

Every Wednesday at 10.30am.

The 10.30am class will be running every Tues,Wed and Thur at 10.30am.

Training for the week ahead August 28th

Details

Created on Friday, 25 August 2017 12:32

Training for the week ahead Monday Aug 28^th

Monday:

Strength:

Bench Press work up to a 5 rep max. Use spotters

Accessory:

Ring Rows 3x8 (Feet Elevated)

Partner Workout:

5 min AMRAP

5 Thrusters 42.5/30kg

5 Burpees Over The bar

Rest 1 min.

5 min AMRAP

8 Wall Balls

8 Pull Ups

Rest 1 min.

5 min AMRAP

5 Front Or Overhead Squats 42.5/30kg

10 Toes To Bar

Finisher: 50 Sit Ups (GHD)

Tuesday:

Strength:

Back Squat 5x5

Accessory:

Walking Lunge Overhead Or Front racked 3x 16 steps

Conditioning:

40/30/20/10

Dumbell Snatch 22.5/15kg

Skipping/Double Unders

Wednesday:

Strength:

Hang Clean

Clean

Push press/Jerk

Accessory:

Box Jumps 5x5

Conditioning:

TABATA:

Rowing

Power Cleans 60/40kg

Skipping

Air Squats/Pistols

Thursday:

Conditioning:

The Seven

7 Rounds of:

7 Push Ups/HSPU

7 Thrusters 60/40kg

7 Knees To Elbows

7 Deadlifts 120/80kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull Ups

AB’S BLAST

Friday:

Strength:

Kipping technique/Weighted Pull Ups/Ring Muscle Ups 5x5

Accessory:

Dumbell Chest Press 3x8

Conditioning:

Sprint WOD

250m Row

10 Power Snatch 50/30kg

10 Burpees

10 Pull Ups

Rest 5 mins

Run 400m

10 Clean & Jerks 50/30kg

10 Toes to Bar

10 Push Ups Or HSPU

AB’S BLAST

Saturday:

EMOTM x10 (Every min on the min)

Power Snatch

Hang Power Snatch

Obstacle Course Practise. 

Training for the week ahead August 28th

Details

Created on Friday, 25 August 2017 12:32

Training for the week ahead Monday Aug 28^th

Monday:

Strength:

Bench Press work up to a 5 rep max. Use spotters

Accessory:

Ring Rows 3x8 (Feet Elevated)

Partner Workout:

5 min AMRAP

5 Thrusters 42.5/30kg

5 Burpees Over The bar

Rest 1 min.

5 min AMRAP

8 Wall Balls

8 Pull Ups

Rest 1 min.

5 min AMRAP

5 Front Or Overhead Squats 42.5/30kg

10 Toes To Bar

Finisher: 50 Sit Ups (GHD)

Tuesday:

Strength:

Back Squat 5x5

Accessory:

Walking Lunge Overhead Or Front racked 3x 16 steps

Conditioning:

40/30/20/10

Dumbell Snatch 22.5/15kg

Skipping/Double Unders

Wednesday:

Strength:

Hang Clean

Clean

Push press/Jerk

Accessory:

Box Jumps 5x5

Conditioning:

TABATA:

Rowing

Power Cleans 60/40kg

Skipping

Air Squats/Pistols

Thursday:

Conditioning:

The Seven

7 Rounds of:

7 Push Ups/HSPU

7 Thrusters 60/40kg

7 Knees To Elbows

7 Deadlifts 120/80kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull Ups

AB’S BLAST

Friday:

Strength:

Kipping technique/Weighted Pull Ups/Ring Muscle Ups 5x5

Accessory:

Dumbell Chest Press 3x8

Conditioning:

Sprint WOD

250m Row

10 Power Snatch 50/30kg

10 Burpees

10 Pull Ups

Rest 5 mins

Run 400m

10 Clean & Jerks 50/30kg

10 Toes to Bar

10 Push Ups Or HSPU

AB’S BLAST

Saturday:

EMOTM x10 (Every min on the min)

Power Snatch

Hang Power Snatch

Obstacle Course Practise. 

Training for the week ahead Aug 21st

Details

Created on Sunday, 20 August 2017 16:56

Monday:

Strength:

Bench Press 5x5

Accessory:

Feet Elevated Ring Rows 3x8

Partner 12 min AMRAP

6 Push Press 60/40kg

9 Burpees Over The Bar

12 Wall Balls

Tuesday:

Strength:

Back Squat 5x5

Accessory:

Bulgarian Split Squats 3x8 each leg

5 min AMRAP

10 Pull Ups

10 Hang Power Cleans 60/40kg

Rest 3 mins

5 min AMRAP

10 Toes To Bar

10 Front Racked Lunges 60/40kg

Wednesday:

TBC

Thursday:

Strength:

Every min on the min on the min x10 (EMOTM)

Clean + Hang Clean + Push Jerk

Accessory:

Box Jumps 3x5

Conditioning:

21/15/9

Dumbell Snatch each arm 22.5/15kg

Burpee Box Jump Over 24’’/20’’

Friday:

Strength:

Weighted Pull Ups Or Strict Ring Muscle Ups 5x5

Accessory:

Dumbell Chest Press 3x8

3 Rounds of:

800m Run Or Row

10 Push Ups Or HSPU

1 Rope Climb/Peg Board

15 Sit Ups (GHD)

Saturday:

Strength:

EMOTM x10

Snatch + Hang Snatch

Accessory:

Overhead Squat 3x5

Conditioning:

Partner Workout & Obstacle Course Sprint.

(MM7 WOD try outs!)

Mallow Mania 7 (MM7) & Barbeque

Details

Created on Tuesday, 15 August 2017 08:13

Mallow Mania 7 (MM7)

& Barbeque

In- House Same-Sex partner Comp.

Advanced, Intermediate, Novice and Masters and Teens Categories. (35+)

The workouts will be straight forward and appropriate for each category.

Saturday Sept 23^rd 9am-1pm.

Entry fee €20 per team.

Mallow Mania 7 will be an in-house competition solely for the members of CrossFit Mallow. The goal is to get 25 teams (50 competitors) involved across all the categories. We have enough athletes at the gym in each category to make it competitive. I would also like to see members that joined this year get involved and dip their toes into competitive CrossFit for the first time. 

Now is the time to choose a partner and category wisely. 2 males or 2 females on each team.

Sept 23rd only is 6 weeks away!

Registration will be available online via the CrossFit Mallow website on Friday August 18^th.

All Teams MUST register online via www.crossfitmallow.ie

Places are limited to the first 25 teams that register on a first come first served basis.

Choose your partner wisely!

If you have any questions please ask Ger, Niall or Tadgh and we will be happy to help you choose a category or partner.

Note: Management and staff have the final say on which category each team is competing in.

(The Sandbagging Clause)

Annual Members Barbeque

CrossFit Mallow will host their annual members barbeque on the evening of Saturday Sept 23^rd from 7.30pm. All members are welcome to attend. Lucys Butchers will be doing the catering and providing delicious burgers, sausages, chicken etc which will go down a treat after a tough day of CrossFit!

The week ahead Aug 14th

Details

Created on Sunday, 13 August 2017 20:01

Training for the week ahead starting Monday August 14^th

Strength:

Bench Press 5x5

Accessory:

Feet Elevated Ring Rows 3x8

Partner Workout:

20 min AMRAP

6 Dumbell Snatch each (3 left, 3 right arm)

8 Pull Ups each

10 Box Jumps each

12 Calorie Row each

AB’S BLAST

Tuesday:

Strength:

Front Squat 5x5

Accessory:

Bulgarian Split Squats 3x8

Conditioning:

21/15/9

Toes To Bar

Burpees

Squat Cleans 60/40kg

Wednesday:

Conditioning:

‘Whitten’

Thursday:

Strength:

Shoulder Press 5x5

Accessory:

Rope Climb Or Peg Board x 3-5 reps.

Conditioning:

15 min AMRAP

Add 1 rep each round:

1 Thruster

1 Pull Up (Chest To Bar)

1 Push Up/HSPU

AB’S BLAST

Friday:

Strength:

Back Squat 5x5

Accessory:

Lunges 3x 16 steps (8 each leg)

Conditioning:

2 Rounds of:

2 min on/1 off

Assault Bike

Rowing

Running

Kettlebell Swings

Skipping/Double Unders

Saturday:

TBC

Training for the week ahead Aug 8th

Details

Created on Monday, 07 August 2017 19:00

Training for the week ahead:

Tuesday:

Strength:

Front Squat 5x5

Accessory:

Weighted Step Ups  3x8 each leg

Conditioning:

Partner 16 min AMRAP

4 Power Cleans 60/40kg each

8 Pull Ups each

12 Wall Balls each

AB’S BLAST

Wednesday:

Strength:

Bench Press 5x5

Accessory:

Barbell Row 3x8

Conditioning:

25 min AMRAP

400m Run

10 Ring Or Bar Dips

10 Overhead Squats (42.5/30kg) Or Goblet Squats (32/24kg kettlebell)

10 Toes To Bar/Knee Raises

10 Push Ups Or Parallette HSPU

1 Rope Climb Or Peg Board Ascent

Thursday:

Strength:

Shoulder Press 5x5

Accessory:

Feet Elevated Ring Rows 3x8

Conditioning:

‘Nasty Girls’

3 Rounds of:

50 Air Squats

7 Ring Muscle Ups Or Pull Ups & Dips

10 Hang Power Cleans 60/40kg

Friday:

Strength:

Back Squat 5x5

Accessory:

Weighted Lunges 3x16 steps

Conditioning:

21/15/9

Thrusters 42.5/30kg

Calorie Row/Bike

AB’S BLAST

Saturday:

TBC

GYM CLOSED

Details

Created on Monday, 07 August 2017 18:17

GYM CLOSED BANK HOLIDAY MONDAY.

Training for the week ahead July 31st

Details

Created on Monday, 31 July 2017 09:32

Training for the week ahead Monday July 31^st

Strength:

Front Squat 5x5

Accessory:

Dumbell Weighted Step Ups 3x8 each leg

Partner Workout

18 min AMRAP

10 Pull Ups each

10 Wall Balls each

10 Toes To Bar/Knee raises

5 Burpee Box Jumps

Tuesday:

Strength:

Bench Press 5x5

Accessory:

Dumbell Chest Press 3x8

Conditioning:

12/9/6/3

Clean & Jerk 70/40kg

Muscle Ups Or Strict Pull Ups & Dips

Wednesday:

‘Whitten’

5 Rounds of: (Scale to 3 or 4 rounds if needed)

22 Kettlebell Swings

22 Box Jumps

400m Run

22 Burpees

22 Wall Balls

Thursday:

Strength:

Dumbell Snatch 5x5 each arm (Go heavy)

Accessory:

Plyometrics: Broad Jumps/Squat Jumps 5x3

Finisher:

5 x Hill Sprints @ 80% effort.

Conditioning:

5 Rounds of:

5 Deadlift 120/80kg

10 Burpees Over The Bar

Friday:

Strength:

Back Squat 5x5

Accessory:

Pistols 3x8 each leg

Conditioning:

25/20/15/10/5

Calorie Row/Bike

Double Unders/Skipping

Push Ups Or HSPU

Toes To Bar

Saturday

A ‘Hero’ workout to kick start your August Bank Holiday Weekend!

The week ahead July 23rd

Details

Created on Sunday, 23 July 2017 17:47

Training for the week ahead Monday July 23^rd

Monday

Strength:

Front Squat 5x5

Accessory:

Front Racked Walking Lunge 3x16 steps

Partner Workout

12 min AMRAP

1 Clean & Jerk each

1 Burpee Over the Bar each

Add 1 rep each round.

Tuesday:

Bench Press 5x5

Accessory: (Superset)

Weighted Pull Ups 3x8

Weighted Dips 3x8

Conditioning:

3 Rounds of:

400m Run

21 Thrusters 42.5/30kg

12 Pull Ups

Wednesday:

5 Rounds of:

Fight Gone Bad

1 min Wall Ball

1 min Sumo Deadlift High Pull with kettlebells

1 min Box Jumps

1 min Push Press 35/25kg. (No dropping bars please)

1 min Rowing

1 min rest.

AB’S BLAST

Thursday:

Strength:

Shoulder Press 5x5

Accessory:

Single Arm Row 3x8

Conditioning:

5 Rounds of:

5 Squat Cleans

5 Bench Press

Friday

Strength:

Back Squat 5x5

Accessory:

1/2/3/4/5/6/7/8/9/10

Hang Power Snatch 40/30kg

Burpees Over The Bar

Toes To Bar/Knee Raises

Saturday:

Strength:

EMOTM 10x

Hang Snatch

Snatch

Conditioning:

A ‘Hero’ workout chosen at random.

Training for the week ahead Monday July 16th

Details

Created on Thursday, 13 July 2017 20:11

Strength:

Front Squat 5x5

Accessory:

Front Racked Walking Lunges 3x16 steps

Conditioning:

21/15/9

Thrusters 42.5/30kg

Pull Ups

Tuesday:

Strength:

Clean & Jerk 10x2

Accessory:

Single Arm Row 3x8

Conditioning:

21/15/9

Power Cleans 60/40kg

Ring Dips Or Bar Dips

800m each round

Wednesday:

The Filthy 50 Or Dirty 30

AB’S BLAST

40 on/20 off x 3

L-Sit Hold

Hollow Hold

Plank

Deadbugs

Thursday:
Strength:

Bench Press 5x5

Accessory:

Strict Chin Ups 3x8

Conditioning:

Partner 15 min AMRAP

3 Strict Chin Ups Or Bar Muscle Ups

6 Push Ups Or HSPU

9 Deadlifts 100/70kg

Friday:

Strength:

Back Squat 5x5

Accessory:

Weighted Step Ups 3x8

Conditioning:

25/20/15/10/5

Thrusters 42.5/30kg

Toes To Bar

Double Unders/Skips

Saturday:

Workout drawn from the ‘Lucky bag’

The week ahead July 10th

Details

Created on Friday, 07 July 2017 09:43

Strength:

Front Squat 5x5

Accessory:

Front Racked Walking Lunges 3x16 steps

Conditioning:

21/15/9

Overhead Squat/Front Squat 42.15/30kg

Toes To Bar

Burpees Over The Bar

Tuesday:

Strength:

Clean & Jerk 10x2

Accessory:

Dumbell Shoulder Press 3x8

Conditioning:

Partner 20 min AMRAP

3 Power Cleans each 80/50kg

6 Push Ups Or HSPU

9 Pull Ups each

Wednesday:

30 min AMRAP

400m Run

30 Wall Balls

30 Kettlebell Swings 24/16kg

AB’S BLAST

35 on/25off x 3

L-Sit Hold

Hollow Hold

Plank

Deadbugs

Thursday:
Strength:

Bench Press 5x5

Accessory:

Strict Chin Ups 3x8

Conidtioning:

TABATA Intervals:

20 on/10 off x 8 rounds of each movement

Assault Bike

Dumbell Snatch

Row

Push Ups

Sit Ups

Friday:

Strength:

Back Squat 3x12

Accessory:

Bulgarian Split Squats 3x8 each leg

Conditioning:

1/2/3/4/5/6/7/8/9/10

Hang Squat Cleans 70/45kg

Burpees Over The bar

200m Run each round

Saturday:

Workout drawn from the ‘Lucky bag’

The week ahead July 3rd

Details

Created on Friday, 30 June 2017 09:21

Training for the week ahead:

Monday

Strength:

Front Squat 5x5

Accessory:

Overhead Walking Lunges 3 x 16 steps

Conditioning:

Tabata:

Calorie Assault Bike

Calorie Row

Wall Balls

Burpees

Tuesday

Strength:

Clean & Jerk 10 x 2

Accessory:

Strict Chin Ups 3x8

Conditioning:

20 min AMRAP

1 Power Clean (Add 1 rep each round)

5 Pull Ups Or Bar Muscle Ups

10 Toes To Bar

15 Deadlifts (Use same bar and weight as power clean)

30 Double Unders

Wednesday:

30 min AMRAP

10 Deadlifts 140/90kg

10 HSPU (Deficit)

10 Burpees Over The Bar

3 Rope Climbs

AB’S BLAST:

3 Rounds of:

30 seconds on/off:

Hollow Hold

Plank

L-Sit Hold

Deadbugs

Thursday

Strength:

Bench Press 5x5

Accessory:

Barbell Row 3x8

Conditioning:

21/15/9

Pull Ups (Chest To bar)

Thrusters 42.5/30kg

400m Run each round

Friday

Strength:

Back Squat 5x5

Accessory:

Bulgarian Split Squat 3x8 each leg

Conditioning:

5/10/15/20/25/30

Kettlebell Swings 24/16kg

Double Unders

Sit Ups

Box Jumps

Saturday

Strength:

Snatch 10x2

‘HERO Saturday’

Conditioning:

‘Lumberjack 20’

20 reps:

Deadlifts 120/80kg

Kettlebell Swings

Overhead Squats 50/35kg

Burpees

Pull Ups

Box Jumps

Dumbell Squat Cleans 22.5kg/15kg/s

Run 400m each round. 

Next weeks programming June 26th:

Details

Created on Thursday, 22 June 2017 10:05

Next weeks programming:

‘Constantly varied functional movements performed at high intensity’ (Also known as CrossFit)

Next week there will be approximately 30 workouts in a hat, before each class one workout will be drawn from the hat. After a 10 minute warm up the workout will be performed.

Be ready for anything!

One of the main tenets of CrossFit is the ‘constantly varied’ part of the definition. In order to keep moving your fitness level forward you need to constantly change the stimulus. The human body adapts to a training stimulus quite quickly and if you keep doing the same thing over and over you will actually become less fit as your body becomes so used to the same stimulus. To put it simply you need to regularly change the type of workout that you do and how long you do it for.  

CrossFit founder Greg Glassman uses the phrase ‘the biggest change that occurs from doing CrossFit occurs between the ears’ - What he means here is that you develop tremendous mental strength. You develop a ‘ready for anything’ mentality. Physical suffering develops mental strength. I’ve seen that with myself and with most of the people that I’ve trained down through the years. You develop a confidence that no matter what life throws at you, you will be able to handle it.

In order to maximise your development both physically and mentally you need to step outside your comfort zone regularly, I would suggest at least twice a week. It’s not advisable or possible to push your limits every day but every second or third training session you should get uncomfortable to the point where you are close to or in the red zone. This is the area where the beauty lies and it is the area where most progress is made.

Next weeks workouts could throw up something quite straight forward or a real tough challenge to complete. Foster the mentality that no matter what it is you can get it done.

I know I can and I know all of you can, some of you just don’t know it yourselves yet.  Next week you will find out…

Monday June 19th

Details

Created on Sunday, 18 June 2017 20:39

Monday:

Strength:

Chin Ups 3x 12 Reps

Accessory:

Single Arm Dumbell Shoulder Press 3x12

Conditioning:

4 Rounds of:

400m Run

12 Power Cleans 60/40kg

12 Toes To Bar

Tuesday:

Strength:

Back Squat 3x12

Accessory:

Kettlebell Walking Lunges 3x24 steps

Conditioning:

5 Rounds of:

EMOTM:

Min 1: 1 or 2 Rope Climbs

Min 2: 12 Push Ups Or HSPU

Min 3: 12 Box Jumps

Min 4: 12 Wall Balls 30/20lb’s

Mins 5: 12 Med Ball Or GHD Sit Ups

Wednesday:

5km Run/5km Row/6mile Bike

30 Power Snatch 60/40kg

AB’S BLAST:

100 Sledge Hammer Tyre Strikes

100 Sit Ups

Thursday:

Strength:

EMOTM 10x2

Push Jerk

Accessory:

Barbell Row 3x12

Conditioning:

Tabata Interval:

8 consecutive rounds of each movement

20 seconds on/10 off:

Assault Bike

Skipping/Double Unders

Rowing

Burpee Box Jumps Overs

Take 1 min break between movements

Friday:

Strength:

Back Squat 3x12

Accessory:

Deadlift 3x12 (moderate weight - touch and go)

Conditioning:

50 Dumbell Snatch 25/15kg

40 Burpees Over The Bar

30 Thrusters 42.5/30kg

20 Cal Row

10 Ring Or Bar Muscle Ups Or Dips

Saturday:

EMOTM

Hang Snatch

Snatch

Conditioning:

10/9/8/7/6/5/4/3/2/1

Pull Ups

Overhead Squat 42.5/30kg

200m Run each round.

Training for the week ahead June 12th

Details

Created on Friday, 09 June 2017 10:52

Training for the week ahead:

Monday

Strength:

Bench Press 3x12

Accessory:

Single Arm Row 3x12

Conditioning:

21/15/9

Pull Ups

Deadlifts 100/70kg

Wall Balls

Tuesday

Strength:

Back Squat 3x12

Accessory:

Weighted Step Ups 3x12

‘The Chief’

5 Rounds of:

3 min on 1 min off

3 Power Cleans 60/40kg

6 Push Ups

9 Air Squats

Wednesday

5km Run Or Row (Run to stone bridge in town and back again)

30 Clean & jerks 60/40kg

AB’S BLAST

3 Rounds of: 40 on 20 off

Knees To Elbows/Knee Raises

Hollow Hold

Plank

Russian Twists

Thursday

Strength:

EMOTM 10x2

Clean & Jerk

Accessory:

Broad Jumps 5x3

12 min AMRAP

6 Clean & Jerks 60/40kg

12 Burpee Box Jumps

Friday

Strength:

Back Squat 3x12

Accessory:

Bulgarian Split Squats 3x12

10/9/8/7/6/5/4/3/2/1

Wall Balls

Sit Ups

Push Ups Or HSPU

200m Run/Row/Bike each round

Saturday

Strength:

EMOTM

10x2

Snatch

Hang Snatch

Accessory:

High Box Jumps 5x5

Conditioning:

‘Helen’

3 Rounds of

400m Run

21 Kettlebell Swings

12 Pull Ups

The week ahead May 29th

Details

Created on Friday, 26 May 2017 10:12

Training for the week ahead Monday May 29^th

Monday

Strength:

Bench Press 3x10

Accessory:

Chin Ups 3x10

Partner AMRAP

14 mins

4 Thrusters 60/40kg

8  Burpee Box Jumps 24’’/20’’

12 Toes To Bar/Knee Raises

Tuesday

Strength:

Back Squat 3x10

Accessory:

Weighted Steps 3x10 each leg

Conditioning:

3 Rounds of: 2 min on 1 off

Calorie Row

Double Unders

Dumbell Snatch

Running

Wednesday

35 min AMRAP

400m Run

12 Hang Power Cleans 50k/30g

12 Burpees Over The Bar

250m Row

1 Rope Climb Or Peg Board

12 Thrusters 50/30kg

12 Ring Dips Or Dips

AB’S BLAST

Thursday

Strength:

EMOTM 10x2

Clean & Jerk

Accessory:

Seated Box Jumps 3x5

Conditioning:

For time:

45 Cal Bike Or Row

20 Burpee Box Jumps Overs 30’’/24’’

15 Power Cleans 70/45kg

Friday

Strength:

Accessory:

Conditioning:

12/11/10/9/8/7/6/5/4/3/2/1

Wall Balls

Power Snatch 40/30kg

Saturday

EMOTM X 12

Hang Snatch

Snatch

Conditioning:

400m Run

30 Sit Ups

20 Push Ups Or HSPU

10 Snatch

5 Rope Climbs

10 Snatch

20 Push Ups Or HSPU

30 Sit Ups

400m Run

The week ahead May 22nd

Details

Created on Sunday, 21 May 2017 19:48

Training for the week ahead Monday May 22^nd

Monday:

Strength;

Bench Press 3x10

Accessory:

Strict Chin Ups 3x10

Conditioning:

Partner 16 min AMRAP

3 Push Press/Jerk 70/40kg

6 Hang Power Clean 70/40kg

9 Burpees Over The Bar

Tuesday:

Strength:

Back Squat 3x10

Accessory:

Bulgarian Split Squats 3x10 each leg

Conditioning:

5 Rounds of:

15 Kettlebell Swings 24/16kg Overhead

15 Wallballs

Wednesday:

35 min AMRAP

10 Deadlifts 100/70kg

10 Toes To bar/Knee Raises

10 Box Jumps

1 Rope Climb

400m Run

15 Sit Ups (GHD)

Thursday

Strength:

Thrusters 3x10

Accessory:

Broad Jumps 3x5

Plyometric Push Ups 3x5

Conditioning:

2 Rounds of:

1 min on/off

Cal Row

Clean & Jerk 60/40kg

Burpees Over The Bar

Push Ups Or HSPU

Double Unders

Friday:

Strength:

Back Squat 3x10

Accessory:

Front Racked Walking Lunge 3x20 steps

Conditioning:

‘Chipper Friday’

5 Rope Climbs Or Peg Board Ascents (The scaled version is the ‘lying down to standing’ rope climb)

10 Bar Muscle Ups Or Strict Pull Ups

15 Ring Dips Or Bar Dips (Don’t tear a pec!)

200m Run

25 Burpee Pull Ups

30 Dumbell Snatch

35 Wall Balls

40 Dumbell Overhead Lunges (20 each arm)

Saturday:

Strength:

EMOTM x12

Hang Snatch

Snatch

Conditioning:

‘Nancy’

5 rounds of:

40m Run

15 Overhead Squats (Or front Squats)

Training for the week ahead May 15th

Details

Created on Sunday, 14 May 2017 21:40

Training for the week ahead May 15th:

Magic Monday:

Strength:

Bench Press 3x10 Reps

Accessory:

Weighted Chin Ups 3x10

Conditioning:

20 min AMRAP

1 Round of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

1 Clean & Jerk 60/40kg

Add 1 C&J each round.

Total Tuesday:

Strength:

Back Squat 3x10 Reps

Accessory:

Bulgarian Split Squats 3x10 reps each leg

Conditioning:

Interval Training:

EMOTM x 5 Rounds:

Min 1: 12-15 Wall Balls

Min 2: 10 Burpees

Min 3: Cal Row Male:12 Female:10

Min 4: 10 Pull Ups

Wonderful Wednesday

Conditioning

30 min AMRAP

2 Rope Climb or Peg Board

4 Squat Cleans 80/50kg

12 Toes To Bar

500m Row

400m Run

AB’S BLAST:

40  seconds on/20 off x 3 rounds of each exercise:

Hollow Hold

Plank/Side Plank

Russian Twist

Sit Ups

Partner Thursday;

Strength:

EMOTM 10x2

Push Press/Jerk

Accessory:

Single Arm Row  3x10 Reps

Conditioning:

Partner workout

18 min AMRAP

30 Push Ups Or HSPU

40 Box Jumps

50 Power Snatch 60/40kg

60 Toes To Bar/Knee Raises

Share out reps as needed.

Fabulous Friday

Strength:

Back Squat 3x10 Reps

Accessory:

Weighted Step Ups 3x10 Reps each leg

Conditioning:

21/18/15/12/9/6/3

Dumbell Snatch 22.5/15kg

30 Double Unders each round

Saturday

EMOTM  x10

1 x Hang Snatch

1 x Snatch

Conditioning:

21-15-9

Thrusters

Pull Ups

Or

9/7/5

Snatch 60kg

Ring Muscle Ups

The week ahead May 8th

Details

Created on Sunday, 07 May 2017 15:36

Training for the week ahead May 8th:

Magic Monday:

Strength:

Bench Press 3x10 Reps

Accessory:

5 x Rope Climbs

(Advanced do legless rope climbs)

Conditioning:

25 min AMRAP

3 Push Press/Jerk 60/40kg

5 Pull Ups (Chest to Bar)

10 Push Ups

15 Air Squats

200m Run

Total Tuesday:

Strength:

Back Squat 3x10 Reps

Accessory:

Weighted Step Ups 3x10 reps each leg

Conditioning:

Interval Training:

EMOTM x 5 Rounds:

Min 1: 8 Thrusters 50/30kg

Min 2: 8 Burpee Box Jumps 24’’/20’’

Min3: 8 Strict Toes To Bar/Knee Raises

Min 4: 150m Run

Wonderful Wednesday

Conditioning

35 min AMRAP

12 Front Or Overhead Squats 42.5/30kg

12 Burpee Pull Ups Or Burpee Muscle Ups

12 Dumbell Snatch (each arm)

800m Run

AB’S BLAST:

40  seconds on/20 off x 3 rounds of each exercise:

Hollow Hold

Plank/Side Plank

Deadbugs

Partner Thursday;

Strength:

EMOTM 10x3

Push Press/Jerk

Accessory:

Strict/Weighted Chin Ups (Supinated Grip)

Conditioning:

Partner workout

16 min AMRAP

30 Wall Balls 20/14lb’s

30 Calorie Row Or Assault Bike

30 Power Cleans 70/40kg

Share out reps as needed.

Fabulous Friday

Strength:

Back Squat 3x10 Reps

Accessory:

Bulgarian Split Squat 3x10 Reps each leg

Conditioning:

10/9/8/7/6/5/4/3/2/1

Deadlift 100/70kg

Burpees Over The Bar

Sick Saturday

EMOTM  x10

1 x Hang Snatch

1 x Snatch

Conditioning:

15/12/9/6/3

Power Snatch 60/40kg

Push Ups Or HSPU

The week ahead May 2nd

Details

Created on Friday, 28 April 2017 12:06

Training for the week ahead:

Tuesday May 2nd

Gym Closed bank Holiday Monday.

Tuesday:

Strength:

Back Squat 3 x 10

Accessory:

Overhead Lunges 3 x 10 each leg

Conditioning:

Partner Workout

20 min AMRAP

4 Squat Cleans each 60/40kg

8 Burpees Over The Bar each

12 Toes To Bar or Knee Raises each

Wednesday:

40 min AMRAP

1 Rope Climb

5 Power Cleans 60/40kg

10 Burpees Over The Bar

200m Run

5 Push Press/Jerk 60/40kg

30/20 Cal Row

15 Pull Ups (Chest To Bar)

15 Wall Balls

15 Toes To Bar

Thursday:

Strength:

EMOTM

Clean & Jerk 12 x 2

Accessory:

Broad Jumps 5 x 3

Conditioning:

21/15/9

Deadlifts 100/70kg

Box Jumps 24’’/20’’

Push Ups Or HSPU

Bar Or Ring Dips

Friday:

Strength:

Back Squat 3 x 10

Accessory:

Bulgarian Split Squat  3 x10

Conditioning:

10/9/8/7/6/5/4/3/2/1

Dumbell Snatch (each arm)

Pull Ups Or Muscle Ups on rings or bar.

Saturday:

Strength:

Bench Press 3 x 10

Accessory:

Single Arm Row with Dumbells 3 x 10

Conditioning:

‘Frantasyland’

(You can do this as a partner workout if you like)

The week ahead April 24th

Details

Created on Monday, 24 April 2017 09:54

Next weeks workouts.

Monday April 24^th

Strength:

Deadlifts 3x8

Accessory:

Goblet Squat 3x8 holding heavy kettlebell.

Partner Workout:

18 min AMRAP

8 Overhead Lunges (4 each leg)

8 Burpees Over The Bar

8 Pull Ups (Chest To Bar)

Tuesday:

Strength:

EMTOM x 10

Clean & Jerk x 2

Accessory:

Plyometrics

Seated Box Jumps 5x5

Conditioning:

‘The Chief’

5 Rounds of:

3 min AMRAP

3 Power Cleans 60/40kg

6 Push Ups

9 Sit Ups

Wednesday:

32 min AMRAP

3 Deadlifts 140/100kg

10 Push Ups Or HSPU

12 Toes To Bar/Knee Raises

500m Row

150m Kettlebell Farmers Carry 24kg/16kg

12 Wall Balls 30/20lb’s

AB’S BLAST

Tabata Interval:

Hollow Hold

Plank

Russian Twist

Thursday

Strength:

Back Squat 3x8

Accessory:

Bulgarian Split Squat 3x8

Interval Training:

5 x 90 seconds on/60 seconds off:

Thrusters 40/30kg

Power Snatch 40/30kg

Burpees Over The Bar

Double Unders/Skipping

Rowing

Friday:

Strength:

Bench Press 3x8

Accessory:

(Weighted) Chin Ups 3x8

Conditioning

‘Chipper Friday’

10 Bar Muscle Ups Or Pull Ups

20 Overhead Or Front Squats 50/30kg

30 Burpee Box Jumps 24’’/20’’

20 Thrusters 50/30kg

10 Ring Muscle Ups or Pull Ups

Saturday:

EMOTM x 10

Snatch High Pull

Hang Power Snatch

Overhead Squat

Conditioning TBC.

April 10th

Details

Created on Friday, 07 April 2017 15:28

Training for the week ahead Monday April 10th:

Monday:

Strength:

Back Squat 3 sets of 8 reps

Accessory:

Weighted Lunge 3 x 8 steps each leg (Overhead or front/back racked)

Partner 20 min AMRAP

4 Power Snatch (each) 60/40kg

8 Burpee Box Jumps (each)

12 Pull Ups (each)

After the CrossFit class please practise the following:

EMOTM x 10

Handstand Development: Wall Climb/Handstand/Plank

Rope Climb Practise Or Pull Up Practise

Tuesday:

EMOTM 4x3/4x2/4x1

Power Clean & Jerk

Conditioning:

‘Elizabeth’

21/15/9

Squat Clean 60/40kg

Ring Dips

Finisher:

1 Mile Run Or 2km Row

Wednesday:

35 min AMRAP

20 Wall Balls

20 Box Jumps

20 Toes To bar/Knee Raises

400m Run

Push Ups (Hands release from floor)

500m Row

50 Double Unders/Skips

1 Rope Climb/Peg Board

AB’S BLAST

Tabata: (Perform 8 consecutive rounds of each exercise before moving on)

Tyre Strikes

GHD or Med ball Sit Ups

Hollow Hold

Thursday:

Strength:

Bench Press 3x8

Accessory: Strict Or Weighted Pull Ups 3x8 reps

Interval Training:

60 seconds on/off x 3 rounds:

Power Snatch 60/40kg

Burpees Over The Bar

Cal Row

EMOTM:

Handstand Development: Wall Climb/Handstand/Plank

Rope Climb Practise Or Pull Up Practise

Friday:

Strength:

Back Squat 3x8

Accessory: Bulgarian Split Squat 3x 8 reps each leg

Conditioning:

10/9/8/7/6/5/4/3/2/1

Hang Power Cleans 60/40kg

Push Ups Or Strict Handstand Push Ups

150m Run each round

Saturday:

EMOTM x 12

Snatch High Pull

Hang Power Snatch

Snatch

Conditioning: TBC

Training for the week ahead Monday March 13th

Details

Created on Monday, 13 March 2017 10:02

Training for the week ahead Monday March 13^th

Monday:

Open 17.3

Tuesday:

Back Squat 5x3

Conditioning:

21/15/9

Calorie Row

Wall Balls

Push Ups/HSPU

Power Cleans 60/40kg

Wednesday

Conditioning:

35 min AMRAP

500m Row

400m Run

30 Double Unders

20 Push Ups/HSPU

10 Deadlifts 100/70kg

1 Rope Climb Or Peg Board

AB’S BLAST

Tabata:

20 seconds on 10 off x 8 consecutive round of each movement.

L-Sit Hold

Hollow Hold

Strict Toes To Bar Or Strict Knee Raises

Sit Ups Ups

Thursday

Bench Press 5x3

Interval Training:

3 Rounds of:

4 mins on 2 mins off:

7 Thrusters 42.5/30kg

10 Burpees Over The Bar

40 Double Unders

Friday

CLOSED: St. Patricks Day

Saturday:

Strength: TBC

Partner Workout TBC

Training for the week ahead March 6th

Details

Created on Friday, 03 March 2017 11:46

Training for the week ahead Monday 6^th March

Monday:

Open 17.2

Tuesday

Strength:

Bench Press 5x3

Conditioning:

21/18/15/12/9/6/3

Wall Balls

Power Snatch 35/25kg (NO DROPPING BARS OR PLATES!)

Wednesday:

Conditioning:

35 min AMRAP

500m Row

40 Double Unders

30 Wall Balls

20 Power Cleans 60/40kg

10 Push Ups/HSPU

1 Rope Climb

AB’S BLAST

3 Rounds of:

40 on/20 off:

L-Sit Hold

Russian Twist

Hollow Hold

Side Plank

Thursday

Strength:

Back /Front/Over Squat 5x3 Reps

Conditioning:

4 Rounds of:

3 mins on 1 min off:

3 Deadlifts 100/70kg

6 Burpees Over The bar

30 Double Unders

Friday

Strength:

1 x Clean & Jerk every 40 seconds for 20 Reps

21/15/9

Calorie Row

Thrusters 42.5/30kg

Finisher:

Open 17.3 practise EMOTM.

Saturday

Strength:

1 x Snatch every 40 seconds for 20 Reps.

Conditioning:

If weather is dry we’ll get outside and do a workout utilising sandbags, sleds, sledgehammers, farmers walks etc.

If wet weather we’ll stay inside and do a partner workout TBC.

Finisher:

Open 17.3 practise EMOTM

Training for the week ahead Feb 27th

Details

Created on Tuesday, 28 February 2017 08:26

WOD Tuesday

Skills Development:

Handstands/Rope Climb

Strength: Bench Press 5x3

Met Con:

2km Row

50 Wall Balls

30 Pull Ups (Chest To Bar)  Or 20 Bar Muscle Ups

WOD Wednesday:

30 min AMRAP

500m Row

30 Double Unders

15 Toes To Bar

10 Clean & Jerks 60/40kg

1 Rope Climb

AB’S BLAST:

3 Rounds of: 40 seconds on/20 off:

L-Sit Hold

Hollow Hold

Russian Twist

Sit Ups

Thursday:

Strength:

Back/Front Or Overhead Squat 5x3

Conditioning:

5 Rounds of:

3 mins on/1 min off:

5 Thrusters 50/35kg

7 Pull Ups (Chest To bar)

9 Push Ups/HSPU

Friday:

Strength:

Clean & Jerk x 1 Rep every 40 seconds x 20

Conditioning:

10/9/8/7/6/5/4/3/2/1

Hang Power Clean 60/40kg

Toes To Bar

Push Up/HSPU

Saturday:

Strength:

Snatch x1 rep every 40 seconds x 20

Conditioning:

‘Isabel’

30 Power Snatch for time 60/40kg

Finisher:

2km Row

THE CROSSFIT OPEN!!

Details

Created on Monday, 20 February 2017 09:05

WHAT IS THE CROSSFIT OPEN?

The CrossFit Open is an annual fitness event that takes place in CrossFit gyms Worldwide. CrossFit Headquarters issue a workout on the CrossFit Games website each week for 5 weeks. There is an advanced and scaled version of the workout.

AM I FIT ENOUGH TO DO THE CROSSFIT OPEN?

The CrossFit Open is designed to be inclusive. There is an advanced and scaled version of the workout. There are also age categories 35-39/40-44/45-49/50-54 and so on.

DO I HAVE TO REGISTER?

If you would like to register officially then go to the CrossFit Games website and register. Each week you submit your score and the gym owner will validate the score. It’s $20 to register officially.

CAN I DO THE WORKOUTS WITHOUT REGISTERING OFFICIALLY?

Yes. Each Monday for the next 5 weeks the CrossFit Open workout will be the workout of the day at CrossFit Mallow. We will run our own in-house Leaderboard on the whiteboard at the gym. There’s no fee for registering. The goal is just to get people involved and to have fun.

IS IT A COMPETITION?

If you want to compete then register officially to get your ranking. If you don’t want to compete then just do the workouts without registering officially.

WHAT IS THE PURPOSE OF THE CROSSFIT OPEN?

The end goal is to find the fittest man and woman alive at the CrossFit Games in America in July. No Irish person has ever got that far so it’s unlikely you will either. The real point of the CrossFit Open is to test yourself against yourself and see did you improve compared to last year. The sense of achievement, community and accomplishment is also wonderful during the 5 weeks of the Open Season.

ANY ADVICE FOR THE NEWBIE OR VETERAN ATHLETE?

The Earth will keep spinning whether you do well in the Open or not so keep perspective and have fun. It’s a workout - that’s all it is and all it ever will be.

For advanced CrossFitters the Open can become a bubble within a bubble. It can become all-consuming and that’s not healthy physically or mentally. We have a number of members of CrossFit Mallow that have competed in every Open including Michael Kennedy, Neil Lucey and Tadgh Carroll and Gerard McAuliffe. (If there’s more my apologies!) Ask them for advice on the right approach to taking part, if they’ve managed to stay the course for seven years they must be doing something right!

Training for the week ahead Feb 20th

Details

Created on Friday, 17 February 2017 10:15

Training for the week ahead:

One week to go before the Annual CrossFit Open event.

Monday

Strength:

Back Squat 5x3

Conditioning:

4 min AMRAP x 3 rounds. (1 min rest between rounds)

5 Thrusters

10 Burpees Over The Bar

Increase weight by 5-10kg for each 4 min AMRAP

Finisher:

200 Double Unders/Skips

50 Toes To Bar/Knee Raises

Tuesday:

Strength:

Push Press/Jerk 5x3

Conditioning:

2 Rounds of:

90 seconds on/45 seconds of:

Row Cals

Wall Balls

Burpee Pull Ups

Finisher:

50 Pistols

50 Push Ups/HSPU

Wednesday:

Clean x 1 every 30 seconds x 15

Conditioning:

25 min AMRAP

500m Row/400m Run

50 Double Unders/Skips

20 Box Jumps

15 Dumbell Snatch

1 Rope Climb

AB’S BLAST:

40 seconds on/20 off:

Hollow Hold

Russian Twist

Side Plank

Thursday:

Front Or Overhead Squat 5x3

Conditioning:

8 min AMRAP

12 Overhead/Front Squats 42.5/30kg

12 Pull Ups (Chest To Bar)

Finisher:

50 Burpees

Friday:

Strength: Bench Press 5x3

Conditioning:

40/30/20/10

Row or Bike Cals

Wall Balls

Sit Ups

Saturday:

Snatch x 1 every 40 seconds x 15

Conditioning:

‘Helen’

3 Rounds of:

400m Run

21 Kettlebell Swings

12 Pull Ups

Training for the week ahead Feb 13th

Details

Created on Saturday, 11 February 2017 10:42

Training for the week ahead February 13th 2017

Movement of the month for February.

Handstand development.

Fear not, if you currently cannot do a full handstand for there are a lot of progressions that you can begin with such as the wall climb or inverts from a box. If you can do a handstand the aim is to be able to hold it for 60 seconds. Once you can do that the aim is to start developing the free standing handstand. If you don’t try to get out of your comfort zone you’ll never get anywhere so be brave and get upside down!

Monday:

Strength:

Back Squat 5x3

Conditioning:

10 x Thrusters 42.5/30kg

10 x Burpees Over The Bar.

4 min AMRAP

2 mins rest

3 min AMRAP

90 seconds rest

2 min AMRAP

2 Rounds of:

Min 1,2,3:  12 Pull Ups (Chest To Bar)

Min 4,5,6:  10-20 Wall Balls

Tuesday:

Strength:

Bench Press 5x3

Conditioning:

14 min AMRAP

10 Push Press 50/35kg

15 Box Jumps

20 Toes To Bar/Knee Raises

2 Rounds of:

Min 1,2,3: 50 x Double Unders/Skips

Min 4,5,6: 12 x Pistols

Wednesday:

Strength:

Every 30 seconds for 10 mins:

1 x Clean & Jerk

Conditioning:

25 min AMRAP

500m Row

15 Front/Overhead Squats 45/35kg

15 Pull Ups (Chest To Bar)

15 Dumbell Snatch 22.5/15kg

AB’S BLAST:

Plank

Hollow Hold

Deadbugs

Russian Twist.

3 x 35 seconds of each core exercise, 25 seconds rest.

Thursday:

Strength:

Deadlift 5x3

Conditioning:

3 Rounds of:

75 seconds on/60 seconds off:

Calorie Row

Wall Balls

Burpee Box Jumps

2 Rounds of:

Min 1,2,3: 10 Push Ups Or 5 Ring Muscle Ups

Min 4,5,6:  50 Double Unders

Friday:

Strength:

Thruster Ladder 42.5/30kg

Conditioning:

Chipper Friday

1km Row

30 Power Cleans 70kg

20 Burpees Over The Bar

10 Pull Ups + Dips Or Bar Muscle Ups.

Saturday:

Strength:

Every 40 seconds x 12

1 x Snatch

Conditioning:

A: ‘Diane’

21-15-9

Deadlift 100/70kg

Handstand Push Ups Or Push Ups

B: Row 500m x 3, rest 2 mins between sets.

Training for the week ahead Feb 6th

Details

Created on Saturday, 04 February 2017 09:34

Training for the week ahead February 6th 2017

 Pull Up Re-test. Test your max rep pull ups, compare to the last test in January.

Monday:

Strength:

Back Squat 5x3

Conditioning:

15 min AMRAP

21-15-9

Thrusters 42.5/30kg

Pull Ups

Deadlifts 100/70kg

Push Ups Or HSPU

2 Rounds of:

Min 1: Toes To Bar/Knee Raises x10

Min 2: Toes To Bar Knee raises x10

Min 3: Toes To Bar Knee Raises x10

Min 4: 5-10 Burpees Over The Bar

Min 5: 5-10 Burpees Over The Bar

Min 6: 5-10 Burpees Over The Bar

Tuesday:

Strength:

Bench Press 5x3

Conditioning:

4 Rounds of:

2 mins of: Dumbell Snatch

1 mins Rest

2 mins of: Wall Balls

1 mins Rest

2 mins of: Rowing/Bike

3 Rounds of:

Min 1: Double Unders/Skipping x 50

Min 2: Double Unders/Skipping x 50

Min 3: Double Unders/Skipping x 50

Min 4: Overhead Or Front Racked lunges x 8

Min 5: Overhead Or Front Racked lunges x 8

Min 6: Overhead Or Front Racked lunges x 8

Wednesday:

Strength:

Clean 4x3,4x2,4x1

Conditioning:

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Snatch 60/40kg. Add one snatch rep each round

AB’S BLAST:

L-Sit Hold

Hollow Hold

Deadbugs

Russian Twist.

3 x 30 seconds of each core exercise.

Thursday:

Strength:

Front/Overhead Squat 5x3

Conditioning:

3 Rounds of:

1 min on/off

Rowing Cals

Wall Balls

Burpee Box Jumps

Min 1: Kettlebell Swings x 12

Min 2: Kettlebell Swings x 12

Min 3: Kettlebell Swings x 12

Min 4: Pistols x 12

Min 5: Pistols x 12

Min 6: Pistols x 12

Friday:

Strength:

Thruster 4x6,4x4,4x2

Conditioning:

Chipper Friday

5 Dips Or Ring Muscle Ups

10 Front Or Overhead Squats 60/40kg

15 Toes To Bar/Knee Raises

20 Hang Power Cleans 60/40kg

25 Pull Ups

30 Push Ups

35 Box Jumps

40 Burpees

Saturday:

Strength:

Deadlift 4x6,4x4,4x2

Conditioning:

4 Rounds of:

42.5/30kg Overhead Lunges x 8

50 Double Unders

15 Pull Ups (Chest To Bar)

2 Rounds of:

Min 1: Bar facing Burpees x 5-10

Min 2: Bar facing Burpees x 5-10

Min 3: Bar facing Burpees x 5-10

Min 4: Toes To bar/Knee Raises x 12

Min 5: Toes To bar/Knee Raises x 12

Min 6: Toes To bar/Knee Raises x 12

The week ahead Jan 30th

Details

Created on Friday, 27 January 2017 10:31

Training for the week ahead January 30^th 2017

Monday:

Strength:

Back Squat 5x5

Conditioning:

10 min AMRAP

30 Double Unders/Skips

15 Power Snatch 35/25kg

No dropping bars or plates please!

3 Rounds of:

Min 1: 10 Pull Ups (Chest To Bar)

Min 2: 10 Pull Ups (Chest To Bar)

Min 3: 5-10 Burpees Over The Bar

Min 4: 5-10 Burpees Over The Bar

Tuesday:

Strength:

Bench Press 5x5

Conditioning:

4 Rounds of:

3 min AMRAP

3 Thrusters 50/30kg

6 Push Ups Or HSPU

9 Sit Ups

1 min Rest between intervals.

3 Rounds of:

Min 1: 10 Toes To Bar/Knee Raises

Min 2: 10 Toes To Bar/Knee Raises

Min 3: Calorie Row M:15 F:11

Min 4: Calorie Row M:15 F:11

Wednesday:

Strength:

Clean + Push Press/Jerk 10x2

Conditioning:

10 min AMRAP

2/4/6/8/10…

Pull Ups Or Bar Muscle Ups

Squat Clean 85/50kg

3 Rounds of:

Min 1: 60 Skips/Double Unders

Min 2: 60 skips/Double Unders

Min 3: 12 Pistols

Min 4: 12 Pistols

Thursday:

Strength:

Front/Overhead Squat 5x5

Conditioning:

12 min AMRAP

10 Overhead Or Front Racked Lunges

10 Burpees Over The Bar

10 Toes To Bar/Knee Raises

3 Rounds of:

Min 1: 12 Kettlebell Swings

Min 2: 12 Kettlebell Swings

Min 3: 12 Box Jumps/Step Ups

Min 4: 12 Box Jumps/Step Ups

Friday:

Strength:

Thruster 10x3

Conditioning:

50 Wall Ball buy in:

12/9/6

Deadlift 120/80kg

Pull Ups Or Bar/Ring Muscle Ups

50 Burpees buy out.

Saturday:

Strength:

Snatch 12x1

Conditioning:

7 min AMRAP

800m Run

Then amrap:

10 Pull Ups

10 Wall Balls

3 mins Rest

7 mins AMRAP

750m Row

Then amrap

10 Box Jumps/Step Ups

10 Push Ups

3 mins rest

7 min AMRAP

400m Run

100 Double Unders/Skips

Then amrap:

10 Burpees

10 Toes To Bar.

This is the same workout as the previous Saturday. Record scores so you can compare.

The week ahead Jan 23rd

Details

Created on Friday, 20 January 2017 12:20

Week ahead January 23^th 2017

Monday:

Strength:

Back Squat 5x5

Conditioning:

13 min AMRAP

7 Thrusters 50/30kg

9 Burpees Over the bar

11 Pull Ups (Chest To Bar)

EMOTM:

Odd: 12 Pistols

Even: 60 Double Unders/Skips

Tuesday:

Strength:

Bench Press 5x5

Conditioning:

5 Rounds of:

3 min AMRAP

3 Power Cleans 60/40kg

6 Burpees

9 Sit Ups

1 min Rest between intervals.

EMOTM:

Odd: 60 Skips/Double Unders

Even: 13 Toes To Bar/Knee Raises

Wednesday:

Strength:

Clean + Push Press/Jerk 10x2

Conditioning:

10 min AMRAP

2/4/6/8/10…

Pull Ups Or Bar Muscle Ups

Deadlift 100/70kg

EMOTM:

Odd: Calorie Row: Male 15 Cals Female 11 Cals

Even: 10 Push Ups (HSPU)

Thursday:

Strength:

Front/Overhead Squat 5x5

Conditioning:

16 min AMRAP

5 Hang Power Cleans/Hang Power Snatch

(Advanced add 5-10kgs each round)

10 Wall Balls

15 Toes To Bar

EMOTM:

Odd: 12 Kettlebell Swings

Even: 50 Double Unders/Skips

Friday:

Strength:

Thruster 10x3

Conditioning:

500m Row buy in:

21/15/9

Front Or Overhead Overhead Squats 45/30kg

Push Ups Or Handstand Push Ups

1 Rope Climb each round/Peg Board

100 Skips Or Double Unders buy out.

Saturday:

Strength:

Overhead lunges 6 x 25ft.

Conditioning:

7 min AMRAP

800m Run

Then amrap:

10 Pull Ups

10 Wall Balls

3 mins Rest

7 mins AMRAP

750m Row

Then amrap

10 Box Jumps/Step Ups

10 Push Ups

3 mins rest

7 min AMRAP

400m Run

100 Double Unders/Skips

Then amrap:

10 Burpees

10 Toes To Bar.

The week ahead Jan 16th

Details

Created on Friday, 13 January 2017 12:51

Week ahead January 16^th 2017

Monday:

Strength:

Back Squat 5x5

Conditioning:

12 min AMRAP

EMOTM:

Odd: 9 Pull Ups

Even: 50 Double Unders/Skips

Tuesday:

Strength:

Bench Press 5x5

Conditioning:

4 Rounds of:

3 min AMRAP

3 Thrusters 50/35kg

6 Burpees

9 Sit Ups

EMOTM:

Odd: 9 Burpees Over The Bar

Even: 12 Toes To Bar/Knee Raises

Wednesday:

Strength:

Clean 10x3

Conditioning:

12 min AMRAP

2/4/6/8/10…

Toes To bar

Squat Clean 70/45kg

Perform one rope climb or peg board ascent after each round.

EMOTM:

Odd: 12 Pistols

Even: 9 Push Ups(HSPU)

Thursday:

Strength:

Front/Overhead Squat 5x5

Conditioning:

15 min AMRAP

5 Hang Power Cleans 70/40kg

10 Wall Balls

15 Sit Ups/Toes To Bar

EMOTM:

Odd: 9 Pull Ups (Chest To Bar)

Even: 50 Double Unders/Skips

Friday:

Strength:

Push Press/Jerk 10x2

Conditioning:

21/15/9

Thrusters 42.5/30kg

Burpees Over The Bar

50 Double Unders each round.

EMOTM:

Odd: 10 Push Ups Or 6 Ring Muscle Ups

Even: Calorie Row: Male 13 Female 11

Saturday:

Strength:

Snatch + Hang Snatch 10x2

Conditioning:

1km Row

30 Clean & Jerks 60/40kg

50 Wall Balls

20 Pull Ups Or Ring Muscle Ups

EMOTM:

Odd: 8 Unbroken Power Snatch 35/25kg

Even: 10 Box Jumps

The week ahead Jan 9th

Details

Created on Sunday, 08 January 2017 18:54

Week ahead January 9^th 2017

Monday:

Test: Max Rep Consecutive Pull Ups

Strength:

Back Squat 5x5

Conditioning:

12 min AMRAP

20 Wall Balls

20 Power Cleans 60/40kg

20 Sit Ups/GHD

EMOTM:

Odd: Calorie Row: Male 12 Female 10

Even: 11 Toes To Bar/Knee Raises

Tuesday:

Strength:

Bench Press 5x5

Conditioning:

3 Rounds of:

3 min AMRAP

3 Thrusters 50/35kg

6 Burpees

9 Sit Ups

EMOTM:

Odd: 8 Pull Ups (Chest To Bar)

Even: 8 Push Ups (HSPU)

Wednesday:

Strength:

Clean 10x3

Conditioning:

15 min AMRAP

2/4/6/8/10…

Toes To bar

Clean & Jerk 60/40kg

Perform one rope climb or peg board ascent after each round.

EMOTM:

Odd: 12 Pistols

Even: 8 Burpees Over The Bar

Thursday:

Strength:

Front/Overhead Squat 5x5

Conditioning:

16 min AMRAP

12 Dumbell/Kettlebell Snatch

8 Burpee Box Jumps

4 Dips/Ring Dips/Ring Muscle Ups

EMOTM:

Odd: 50 Double Unders

Even: 8 Push Ups (HSPU)

Friday:

Strength:

Push Press/Jerk 10x3

Conditioning:

EMOTM. Add one rep each round of:

1 Pull Up

1 Thruster

1 Burpee Over The Bar

Continue for as long as possible.

EMOTM:

Odd: 8 Push Ups Or 5 Ring Muscle Ups

Even: 12 Wall Balls

Saturday:

Strength:

Deadlift 5x5

Conditioning:

‘Isabel’

30 Snatch for time.

EMOTM:

Odd: 8 Pull Ups (Chest To Bar)

Even: 8 Box Jumps

The week ahead Jan 3rd 2017

Details

Created on Monday, 02 January 2017 20:40

January 2017

Programming for the week ahead and the month of January:

This weeks workouts will be aerobic paced and increase in length by 2 minutes each day starting with a 12 min AMRAP on Tuesday.

There will be skills practise at the end of each session for 10 minutes; pullups, toes to bar, etc. The aim is to increase muscle endurance over the coming weeks and to increase the number of consecutive reps that you can do in each movement.

Tuesday Jan 3^rd 2017

Strength:

Back Squat 5x5

Conditioning:

10 min AMRAP

10 Sit Ups

10 Air Squats

10 Power Cleans 60/40kg

EMOTM x 10: (Every minute on the minute)

Odd min: 7 Pull Ups (Chest to Bar)

Even min: 7 Push Ups (HSPU)

Wednesday

Strength:

Bench Press 5x5

Conditioning:

12 min AMRAP

12 Cal Row/Bike

12 Push Ups

12 Lunges

12 Hang Power Cleans/Snatch 40/25kg

EMOTM x 10: (Every minute on the minute)

Odd Min: 7 Burpees Over the Bar

Even Min: 50 Double Unders/Skips

Thursday

Strength:

Clean 10 x 3

Conditioning:

14 min AMRAP

9 Thrusters 42.5/30kg

6 Burpees Over The Bar

3 Bar Muscle Ups/Dips

EMOTM x 10: (Every minute on the minute)

Odd Min: 10 Pistols/20 Air Squats

Even Min: 10 Toes To bar/Knee Raises

Friday

Strength:

Deadlift 5x5

Conditioning:

16 min AMRAP

10 Box Jumps

8 Kettlebell Swings/Snatch

6 Squat Cleans

4 Push Press/Jerk

2 Rope Climbs/Peg Board

EMOTM x 10: (Every minute on the minute)

Odd Min: 8 Pull Ups (Chest To Bar)

Even Min: 8 Push Ups (HSPU)

Saturday

Strength:

Snatch 10 x 3

Conditioning:

18 min AMRAP

200m Run Or Row

15 Power Snatch 42.5/30kg

15 Toes To Bar/Knee Raises

15 Burpees

EMOTM x 10: (Every minute on the minute)

Odd Min: 12 Wall Balls

Even Min: 50 Double Unders/Skips

Foundations Course

Details

Created on Monday, 02 January 2017 09:06

Beginners Welcome!

New foundations course for beginners starts Tuesday Jan 3rd at 7pm.

All fitness levels welcome.

One Months membership of 3 classes per week €70.

The course is one hour on Tues Jan 3rd, Thurs Jan 5th, Mon Jan 9th, Tues 10th, Jan Thur Jan 12th. Once the course is completed you may attend any of the 31 weekly CrossFit classes on the timetable without having to pre book.

Excellent results can be achieved at this time of the year so get started now and instantly reap the rewards.

CrossFit Mallow

Majestic Business Park,

Goulds Hill,

Mallow

Christmas Timetable.

Details

Created on Thursday, 22 December 2016 16:15

Christmas – New Year Class Timetable:

The gym is closed for only 3 extra days over the Christmas period so there’s no excuse for taking 2-3 weeks off from training!

Workouts will be decided on the day by the coach.

Christmas Eve Saturday Dec 24^th 10.30am Class

St. Stephens Day Mon Dec 26^th Gym Closed

Bank Holiday Tues Dec 27^th Gym Closed

Wednesday Dec 28^th Classes at 12.30am & 5/6pm

Thursday Dec 29^th Classes at 12.30am & 5/6pm

Friday Dec 30^th 12.30am & 5/6pm

Saturday Dec 31^st 10.30am Class.

Bank Holiday Monday January 2^nd Gym Closed

Normal Hours resume Tuesday Jan 3^rd. 

The week ahead Dec 19th

Details

Created on Thursday, 15 December 2016 18:51

Training for the week ahead Monday Dec 19^th

Last week of training before Christmas!

Monday

Strength:

5x3 Front Squat Or Overhead Squat.

Use the same weight for all 5 work sets after warm up.

Take 2-3 mins rest between sets.

Accessory:

Thruster 5x5

Met Con:

13 min AMRAP

100 Double Unders

60 Wall Balls

30 Power Cleans 60/40kg

30 Pull Ups Or Muscle Ups

Tuesday

Skill: Push jerk technique.

Strength:

EMOTM

10 x 2

Push Jerk

Accessory:

Dumbell Single Arm Row 3x5 heavy as possible

Met Con:

4 Rounds of:

Min 1: 12 Toes To Bar/Knee Raises

Min 2: 12 Push Ups Or HSPU

Min 3: 12 Pistols

Min 4: 12 Burpees Over the Bar

Min 5: 12 Overhead Lunges 10 steps 42.5/30kg (not walking lunges)

(Rest for the remainder of each minute)

Wednesday:

40 min AMRAP

500m Row

100 Double Unders

20 Med Ball Sit Ups/GHD Sit Ups

15 Wall Balls

10 Power Cleans/Snatch 60/40kg

5 Pull Ups Or Bar Muscle Ups

2 Rope Climbs or Peg Board Ascent

AB’S BLAST

Thursday

Strength:

Every 30 seconds for 10 minutes.

1 x Snatch

 Conditioning:

16 min AMRAP (Keep adding 5kgs to snatch weight each round)

10 Pull Ups (Chest to bar)

10 Snatch 35/25kg

10 Pull Ups (Chest to bar)

10 Snatch 40/30kg

10 Pull Ups (Chest to bar)

10 Snatch 45/30kg

Scaled do jumping pull ups and keep same weight for snatch each round.

Finisher:

Shuttle Sprints

Shuttle Sprint Ladder.

Friday

Strength:

10 mins to set a

1 rep max weight pull up Or 5x5 Negative Pull Ups

Accessory:

Dumbell Chest Press 3 x 6 Reps (Go heavy)

Met Con:

Chipper Friday!

100 Cal Row

75 Sit Ups

50 Wall Balls

25 Deadlifts 100/60kg

Saturday:

Strength:

Back Squat 5x2

Accessory:

Pistol practise + development

Met Con:

9/7/5

Clean & Jerk 70/40kg

Ring Muscle Up Or Pull Ups +Dips

Christmas Timetable.

Details

Created on Monday, 12 December 2016 10:36

Christmas – New Year Class Timetable:

The gym is closed for only 3 extra days over the Christmas period so there’s no excuse for taking 2-3 weeks off from training!

The workouts will be quite straightforward - just enough to keep you ticking over until the real work starts again in January. 

Christmas Eve Saturday Dec 24^th 10.30am Class

St. Stephens Day Mon Dec 26^th Gym Closed

Bank Holiday Tues Dec 27^th Gym Closed

Wednesday Dec 28^th Classes at 12.30am & 5/6pm

Thursday Dec 29^th Classes at 12.30am & 5/6pm

Friday Dec 30^th 12.30am & 5/6pm

Saturday Dec 31^st 10.30am Class.

Bank Holiday Monday January 2^nd Gym Closed

Normal Hours resume Tuesday Jan 3^rd. 

The week ahead Dec 12th

Details

Created on Friday, 09 December 2016 15:03

Training for the week ahead Monday Dec 12th

Monday

Strength:

5x3 Front Squat Or Overhead Squat.

Use the same weight for all 5 work sets after warm up.

Take 2-3 mins rest between sets.

Accessory:

Overhead Lunges 3x8 steps (Width of the gym)

Met Con:

14 min AMRAP

10 Thrusters 42.5kg/30kg

10 Toes To bar

30 Double Unders or skips

Tuesday

Skill: Push jerk technique.

Strength:

EMOTM

10 x 2

Push Jerk

Accessory:

Dumbell Single Arm Row 3x6 heavy as possible

Met Con:

4 Rounds of:

Min 1: 15-20 Wall Balls

Min 2: 10 Deadlifts 100/60kg

Min 3: 12 Burpees Over the Bar

Min 4: 15 Goblet Squats or Pistols

Min 5: 10 Handstand Push Ups Or Shoulder Press (Hands release from floor)

(Rest for the remainder of each minute)

Wednesday:

35 min AMRAP

500m Row

20 Dumbell Snatch

15 Sit Ups Or Toes To bar

10 Box Jump

5 Pull Ups Or Bar Muscle Ups

1 Rope Climbs or Peg Board Ascent

AB’S BLAST

Thursday

Strength:

Every 30 seconds for 10 minutes.

1 x Clean

 Conditioning:

5 Rounds of:

1 Deadlift (80-90% of 1RM)

2 Muscle Ups Or Pull Ups and Dips

3 Squat Cleans (80-90% or 1RM)

4 Handstand Push Ups Or Push Ups

250m Row

Finisher:

Shuttle Sprints

Friday

Strength:

15 mins to set a 1 Rep Max Push Press Or Jerk

Accessory:

Barbell Row 3 x 6 Reps (Go heavy)

Met Con:

10/9/8/7/6/5/4/3/2/1

Hang Power Clean 60/40kg

Burpee Box Jumps /Step Ups

Saturday:

Strength:

Back Squat 5x3

Accessory:

Pistol practise + development

Met Con:

Tabata Interval:

Row

Wall Ball

Double Under

Pull Up

The week ahead Dec 5th

Details

Created on Monday, 05 December 2016 10:59

Training for the week ahead Monday Dec 5th

Monday

Strength:

5x3 Front Squat Or Overhead Squat.

Use the same weight for all 5 work sets after warm up.

Take 2-3 mins rest between sets.

Accessory:

Thruster 3x8

Met Con:

15 min AMRAP

5 Pull Ups

10 Toes To bar/Knee raises

15 Wall Balls

1 Clean

Add one clean per round.

Tuesday

Strength:

EMOTM

10 x 2

Push Press

Accessory:

Feet elevated ring row 3 x 12 reps

Met Con:

4 Rounds of:

Min 1: 50 Skips Or Double Unders

Min 2: 5 Power Clean Or Snatch 50/30kg

Min 3: 5-10 Burpees Over the Bar

Min 4: 20 Air Squats or Pistols

Min 5: 10-15 Push Ups (Hands release from floor)

(Rest for the remainder of each minute)

Wednesday:

30 min AMRAP

500m Row

20 Kettlebell Swings

15 Sit Ups (GHD)

10 Box Jumps/Step Ups

1 Rope Climb or Peg Board Ascent

AB’S BLAST

Thursday

Strength:

Every 30 seconds for 10 minutes.

2 x Clean

 Conditioning:

‘Elizabeth’

21-15-9

Clean

Ring Dip

Shuttle Sprints

Friday

Strength:

15 mins to set a 2 Rep Max Push Press

Accessory:

Dumbell Shoulder Press 3 x 10 Reps

Met Con:

‘Lynne’

5 Rounds of:

Max Rep Bench Press

Max Rep Pull Ups

Rest as needed between sets

Saturday:

Open 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups/Push Ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Training for the week ahead Nov 28th:

Details

Created on Thursday, 24 November 2016 12:25

FOUR FULL TRAINING WEEKS TO CHRISTMAS- NO EXCUSES!!!

Training for the week ahead Monday Nov 28th

Monday

Strength:

5x5 Front Squat Or Overhead Squat.

Use the same weight for all 5 work sets after warm up.

Take 2-3 mins rest between sets.

Accessory:

Thruster 3x8

Met Con:

12 min AMRAP

12 Wall Balls

12 Burpees

Tuesday

Strength:

EMOTM

10 x 3

Push Press

Accessory:

Barbell Row 3x8

Met Con:

5 Rounds of:

3 min AMRAP

5 Push Ups Or Handstand Push Ups

7 Power Cleans 60/40kg

9 Toes to Bar/Knee Raises

1 min Rest

Wednesday:

30 min AMRAP

30 Cal Row

25 Skips/Double Unders

20 Kettlebell Swings 24/16kg Overhead

15 Sit Ups

10 Box Jumps

5 Front Squats or Overhead Squats 40/30kg

AB’S BLAST

Thursday

Strength:

EMOTM 10 x 2

Clean & Jerk

Add 5kgs to last time.

 Conditioning:

‘Grace’

30 Clean & Jerks for time 60/40kg

Use a moderate weight and practise barbell cycling – moving the weight efficiently and quickly with good form.

Shuttle Sprints

Friday

Strength:

15 mins to set a 3 Rep Max Push Press

Accessory:

Single Arm Row 3x6

Met Con:

‘Jackie’

1km Row

50 Thrusters with 20/15kg bar

30 Pull Ups

Saturday:

Open 16.3

Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled:

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Training for the week ahead Nov 21st

Details

Created on Friday, 18 November 2016 10:43

Christmas Party

Details

Created on Wednesday, 16 November 2016 11:19

The week ahead Nov 14th.

Details

Created on Sunday, 13 November 2016 11:14

Training for the week ahead Monday Nov 14th

Monday

Strength:

5x5 Front Squat Or Overhead Squat.

Use the same weight for all 5 work sets after warm up.

Take 2-3 mins rest between sets.

Accessory:

Thruster 3x8

Met Con:

14 min AMRAP

3/6/9/12/15/18…

Power Cleans 60/40kg

Burpees Over The Bar

Finisher: ?

Tuesday

Strength:

EMOTM

10 x 3

Bench Press

Accessory:

Dumbell Single Arm Row 3x8

Met Con:

5 Rounds of:

3 min AMRAP

30 Double Unders/Skips

10 Sit Ups

10 Pull Ups/Ring Rows

10 Dumbell Snatch

1 min Rest

Finisher: ?

Wednesday:

35 min AMRAP

10 Deadlifts 100/60kg

10 Push Ups Or Handstand Push Ups

10 Toes To bar

10 Wall Balls

10 Burpee Box Jumps

250m Row

AB’S BLAST

Thursday

Strength:

EMOTM 10 x 2

Clean & Jerk

Add 5kgs to last week

 Conditioning:

‘Grace’

30 Clean & Jerks for time 60/40kg

Use a moderate weight and practise barbell cycling – moving the weight efficiently and quickly with good form.

Shuttle Sprints

Finisher: ?

Friday

Strength:

15 mins to set a 2 rep max Bench Press

Accessory:

Barbell Row 3x8 reps

Met Con:

1km Row

50 Thrusters 20/15kg

30 Toes To Bar

20 Wall Balls

10 Muscle Ups Or Dips

Saturday:

Open 16.1

20 min AMRAP

25ft walking Overhead Lunge

8 Burpees Over the Bar (facing the bar)

25ft Overhead Walking Lunge

8 Chest to Bar Pull Ups

Scale as required.

November: No Sugar No Alcohol.

Details

Created on Friday, 11 November 2016 13:31

November - No Sugar - No Alcohol

Details

Created on Monday, 07 November 2016 10:16

A fun month of training ahead!!

Details

Created on Sunday, 06 November 2016 10:18

November Training Plan:

A: Choose the Front Squat or Overhead Squat.

B: Kipping (Swinging) Pull Ups and Toes To Bar are allowed again.

C: There will be ‘finishers’ a few days a week. Some of the finishers will be based on burning the same amount of calories in items such as biscuits, buns, fizzy drinks, chocolates, sweets so you can equate the calories in those items with the amount of exercise needed to burn it off.   

D: Aim to increase weight on the bar for the snatch and clean & jerk if techniques allows.

E: There will be some short high intensity conditioning workouts.

F: Wednesday will continue with long moderate paced aerobic workouts. They have been extremely popular so we will continue with them.

Training for the week ahead Monday Nov 7th

Monday

Strength:

5x5 Front Squat Or Overhead Squat.

Use the same weight for all 5 work sets after warm up.

Take 2-3 mins rest between sets.

Accessory:

Deadlift 3x8

Met Con:

16 min AMRAP

3/6/9/12/15/18…

Thrusters 42.5/30kg

Pull Ups (Chest to Bar)

Finisher:

Burn 1/4 of fruit scone with butter and jam on the rower

(250 Cals/4= 75 Calories)

Tuesday

Strength:

EMOTM

10 x 3

Bench Press

Accessory:

Dumbell Chest Press 3x 8 Reps

Met Con:

4 Rounds of:

4 min AMRAP

5 Power Cleans 70/40kg

10 Sit Ups/Toes To Bar

20 Double Unders

1 min Rest

Finisher:

Burn off half the calories off the calories in a croissant

(231 Cals/2 = 115)

Wednesday

Rings skills, tucks, inverts, skin the cat, Handstand Skills Practise; wall climbs, handstand holds.

AB’S BLAST

30 min AMRAP

10 Box Jumps

15 Wall Balls 30/20lb’s

20 Overhead Weighted Lunges 42.5/30kg

500m Row

1 Rope Climb Or Peg Board Ascent.

Thursday

Strength:

EMOTM 10 x 2

Clean & Jerk

Add 5kgs to last week

Running technique ‘The Cut’

Metabolic Conditioning:

‘Grace’

30 Clean & Jerks for time 60/40kg

Finisher: