Workout of the day blog

CLOSED

GYM CLOSED EASTER MONDAY.

 

GET OUT AND USE YOUR HARD EARNED GYM FITNESS.

 

Happy Easter to all members!

April Gym Programming

April Gym Programme:

 

The programing goal for April is to work on strength with plenty of squats and clean & jerk & snatch. There will be accessory included each day straight after the strength training that is designed to help develop movements such as the pull up/muscle up/ push up. Handstand push up etc. There is also single leg work such as lunges.  

 

Conditioning will vary greatly with fun outdoor workouts with tyres, sleds and sandbags and more running included. April will also see the return of partner and team workouts plus a mix of classic CrossFit short intense workouts.

 

With Summer just around the corner now is a great time to eat healthy nutritious food to reveal your strong, toned muscles being developed  

 

April Strength Template:

Monday

Back/Front or Overhead Squat Or Deadlift

Accessory: Pistol Progressions 3 x sets of 8-12 reps

 

Tuesday

Clean & Jerk

Accessory: Push up or Handstand Push Up Progressions 3 x sets of 8-12 reps

 

Wednesday

Back/Front or Overhead Squat

Accessory: Bulgarian Split Squats 3x sets of 8-12 reps

 

Friday

Back/Front or Overhead Squat

Accessory: Lunges 3 x sets of 8-12 reps

 

Saturday

Snatch

Accessory: 3 sets of Pull Up Progressions or Muscle Up Progresssions

 

 

 

The Titan Challenge Series

What’s up next in The CrossFit Mallow Titan Series Of Challenges?

12 wide ranging Fitness Challenges over 12 months.

 

So far we have competed the 5km Race in Doneraile Park and 3 out of 5 CrossFit Open workouts.

Now that we are entering Spring time and the weather is improving we are going to get out and about for the next 3 challenges. I’m a big believer in using our hard earned gym fitness in the outdoors and countryside. We live in a wonderful country for outdoor activities and there is nothing more enjoyable or satisfying than to get out in the fresh air, being active and taking in the scenery.

 

The next Titan Challenges to be completed:

Saturday April 10th Doneraile Park 5km in Support of Mallow Ladies Football

 

Sunday April 24th

Mountain Biking in the Word Class Ballyhoura MTB Trails. There will be a short and long route to choose from. Bike hire is available at the bike centre.

http://visitballyhoura.com/index.php/mountain-biking/

 

 

May: Date to Be Confirmed

Kenmare to Killarney Trek - ‘Old Kenmare Road’

http://www.activeme.ie/guides/walks/kerry-way-stage-9-kenmare-to-killarney-walking-route-ireland/

 

June: Date to be Confirmed

Assault Obstacle Course in Ballyhouras. Date to Be Confirmed.

http://visitballyhoura.com/index.php/2014/10/03/new-ballyhoura-trim-trail-2014/

 

 

Saturday October 1st : Killarney Quest Adventure Race

Distances to suit ALL fitness levels from the 27km Sport to the Advance 60 km. Beautiful scenery to help you on your way!

 

 

 

 

March 14th

 

The weeks training ahead:

 

WOD Monday

Strength:

Back Squat EMOM 10x2

 

Met Con:

15/12/9/6/3

Calorie Row

Box Jumps

Thrusters 42.5/30kg

Burpees

 

 

WOD Tuesday

 

Strength:

Push Press/Jerk Or Split Jerk EMOM 10x2

 

Met Con:

3 Rounds of:

1 Min Push Ups or Handstand Push Ups

1 Min Pistols Or Air Squats

1 Min Deadlifts 120/70kg

1 Min Rest

 

 

WOD Wednesday:

Strength:

Front Squat EMOM 10x2

 

Met Con:

14 min AMRAP

7 Pull Ups (Chest To bar)

7 Overhead Squats 42.5kg/30kg

7 Burpee Box Jumps

 

 

Thursday

St.Patricks Day - Gym Closed.

(Coaches will be in training so make contact with Ger, Niall or Tadgh if you would like to get a workout done)

 

Friday

Open 16.4

Sunshine!!!

Let the sunshine in!

Roller door open season for the next 6 months - training inside but it feels like being outside with fresh air and a nice view!

When the clocks go forward in a few weeks there will be more running in the workouts and we'll incorporate sleds, tyres and sandbags into the classes.

 

 

3 Eay Steps to success!

Create and maintain the habits of the successful people.

 

Success comes to those that make a habit of fruit full pursuits. They ingrain good habits into their daily lives. It doesn’t come any easier to them than it does to the next person but what sets them apart is they become so habitual in their weekly routine that it becomes easier to be successful, to attain goals and keep moving forward.

 

3 Easy Steps to Wellness and Success

Prioritise the following 3 easy steps to wellness for one month and see where it takes you:

Number One: Sleep.

Get quality sleep every night for one month. Get to bed before 10pm on a week day and before 11pm on a weekend. Avoid eating 2 hours before bed and avoid more than 1 glass of wine or beer each evening. Ensure the room is completely dark.

 

Number Two:

Exercise a minimum of 4 times each week. At the start of the week pick the days that you will exercise and get it done no matter what. CrossFit, running, walking, cycling- the list is endless- the main thing is to move nearly every day. Humans are not designed to sit down all day in an unnatural environment such as an office, factory, school etc. We need to undo the accumulation of negative energy and stress and the best way to do that is to get moving in a natural way.

 

Number Three:

Eat like your grandparents used to.

Eat 3 square meals a day composed of real food. Eat fat - it won’t kill you but sugar might.  Avoid processed ‘carb-age’.  I never saw my grandparents eat a pizza or drink a can of coke, did you?!  

 

Getting the basics right with sleep, exercise and nutrition will bring a sense of wellbeing and wellness. The more consistent you get the further along the ‘wellness continuum’ you will travel becoming healthier and fitter.

The basic pillars of sleep, exercise and nutrition cannot be skipped over in the pursuit of a healthy lifestyle. Are you searching for the ‘magic pill?’ – You’ve just discovered it!

 

At CrossFit Mallow we help create healthy habits, we educate on how to exercise safely and effectively. We focus on the pillars of success and getting the basic right. Surround yourself with 100 like minded people and success will come your way too.

 

 

 

 

 

WOD Monday

A nice week of workouts ahead. Pick the days you are going to train and don't let anything get in the way of getting to the gym. You can have results or excuses...

The early morning 6.45am class is a fantastic time to workout. Nothing gets in the way at that time. If you get to bed before 10am then it's easy to rise early and start the day off in a great way. Sunrise is appox 6.30am these days and it's a beautiful part of the day that most don't get to see.

WOD Monday...
Front Squat EMOM 10 x 2

Met Con:
21-15-9
Thrusters 42.5/30kg
Box Jumps 24’’/20’’
Calorie Row

WOD Tuesday:
Strength:
Push Press/Jerk Or Split Jerk EMOM 10x2

Met Con:
‘Diane’
21-15-9
Deadlifts 100/60kg
Push Ups Or handstand Push Ups

WOD Wednesday
Strength:
EMOM x 10
High Pull Clean Or Snatch
Hang Clean Or Snatch
Full Clean Or Snatch

Met Con:
15 min AMRAP
2km Row
50 Pistols
30 Snatch 60/40kg

WOD Thursday:
Strength:
Bench Press EMOM 10x2

Met Con:
Met Con
3 Rounds of:
1 Min Wall Balls
1 Min Dumbell Snatch
1 Min Muscle Ups Or Pull Ups
1 min Rest

WOD Friday
Open 16.3

Open 16.2

Move over Dan Bailey!

Well done to Maureen Linehan and Der O Connor who both performed amazingly well in Open 16.2 this morning. They both successfuly completed the workout finishing the 5th Round to complete 430 reps each scaling to 95lb's and 55lb's. Neither Maureeen or Der are actually registered for the competition but that doesn't mattter, what matters is that they did the workout and gave it everything they had. Maureen set a Personal Record on the squat clean with 55l...b's during the warm up and then hit it for a whopping 55 reps in the next 18 minutes!! That is what taking taking part in the Open is all about.

Both Maureeen and Der barely finished Round 1 with just 2/3 seconds to spare but they picked up the pace for rounds 2 and 3 and finished well inside the time cap. During Rounds 4 and 5 they were hurting but they both dug in deep as the finish line was in sight. It was inspirational to watch!

Open 16.2 is a beautifully designed workout that will test all levels of ability and fitness. It's a great one to go head to head with someone of a similar level to you. Niall and Tadgh are going to go head to head - date and time to be confirmed...

Best of luck to everyone completing the workout this afternoon and this evening. Enjoy it!

WOD Tuesday

WOD Tuesday
Strength:
EMOM 10x 2 Front Or Overhead Squat

Met Con:...
'DIANE'
21-15-9
Deadlift 100/70kg
Handstand Push Ups Or Push Ups

Workouts for week beginning Feb 8th

WOD Monday:

The Dirty 30 Or Filthy 50.

Compare your time to first week in January

 

EMOM x10

Pistols

Pull Ups (Chest to bar)

 

 

Tuesday:

Strength:

EMOM 10 x 2/3

Power Cleans

 

 

Met Con: 42.5/30kg

3 min AMRAP

Complete 2 rounds of: 8 Overhead Squat/Front Squat, 8 Toes To bar

3 min AMRAP

Complete 2 rounds of: 10 Overhead Squat/Front Squat, 10 Toes To bar

3 min AMRAP

Complete 2 rounds of:12 Overhead Squat/Front Squat, 12 Toes To bar

3 min AMRAP

Complete 2 rounds of:14 Overhead Squat/Front Squat, 14 Toes To bar

Continue adding 2 reps per round for as long as possible.

 

 

 

 

Wednesday:

Go as far as you can in the following workout in 15 mins. If you complete round C start again with A.

 

A: 21/15/9

Calorie Row

Wall Balls

B: 15/12/9

Thrusters 42.5/30kg

Pull Ups

C: 9/6/3

Clean & Jerks 60/40kg

Bar Muscle Ups

 

AB’s Blast

 

Thursday:

Strength:

EMOM 10x2

Thrusters

 

Met Con:

14 min AMRAP

25 Cleans 70/45kg

50 Wall Balls

100 Double Unders

30 Muscle Ups Or Pull Ups and Dips

 

Friday:

Strength:

EMOM 10x 2 Split Jerk

 

Met Con:

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

Snatch 30/20kg (Please don’t drop the 5kg plates or empty bars!!!)

Box Jumps/Step Ups

 

EMOM x 10

Handstand Push Ups Or Push Ups

Double Unders

 

Saturday:

Back Squat EMOM 10x 2

 

Met Con:

‘Double Helen’

 

WOD Friday

Workout of the Day Friday:
15 mins to set a 1 rep Max Split Jerk

Met Con:
50 Calorie Row...
40 Pull Ups (Chest to bar)
30 Snatch 60/40kg
20 Burpees over the bar
100 Double Unders/200 Singles

WOD Monday

http://games.crossfit.com/workouts/the-open

 

WOD Monday:
Strength: EMOM x10: 2x Clean & Jerks. Increase weight every 2/3 sets.

Met Con: Open 15.3
14 min AMRAP ...
Rx'd:7 Muscle Ups 50 Wall Balls 100 Double Unders
Scaled: 50 Wall balls 200 Skips.

Doneraile 5km Jan 30th

xxxxxxxxxxxxxxxxxxxxxxxxxxxxx

WOD Monday

WOD Monday:

Strength: EMOM x 10: 2 Clean & Jerks

Met Con: 15.3

http://games.crossfit.com/workouts/the-open

NEW HOODIES AND T-SHIRT PRICE LIST

New T-Shirt and Hoodie Price list:
Tank Top €15
T-Shirt €25
Hoodie €60

Orders can be made until Monday Feb 1st. Please drop in the appropriate amount to the gym with your chosen size.

The American Apparel T-Shirts are the same ones that staff wear, I wear the small, Niall the medium and Tadgh the large.

A 3 x Colour Print front and back is more expensive than just one colour but I think its worth the extra fiver to get such a cool design.

Please submit your order, payment and size no later than Monday Feb 1st.

 

NEW TANK TOP!

NEW HOODIE!

NEW T-SHIRT DESIGN!!!

NEW T-SHIRT DESIGN!

Massive thanks to Neil Lucey for designing a very unique CrossFti Mallow Logo.

An edgy look that ties in hundreds of years of local history in the completely original design. Thank you also to Michael Kennedy for his input and ideas with the logo design. Resident Official CFM Fashionista Patsy Kelleher also gave her stamp of approval, so we are officially good to go!

...

I wanted this T-Shirt to be the best CrossFit Mallow T-Shirt we have ever designed. This is the 6th batch of official CFM merchandise and without doubt it it the best by far. We've taken our time and got it right.
Wear with PRIDE!

Hoodies are also being designed and a female style tank top. They will be revealed this week. You can pre-order your own T-Shirt or Hoodie at cost price as soon as the T-Shirt Company finalise the total price.

The story behind the Original design by Neil Lucey and Michael Kennedy:

Neil Lucey:

The Image combines a face two deer, two swans and a river. The reason behind the Deer is that on the grounds of Mallow castle is one of two herds of white deer in Europe. Queen Elizabeth 1 donated two white deer as a gift because she had agreed to serve as Godmother for a daughter of the castle's lord. This was the beginning of what is now our herd of white deer.

The swan, which appears in the fourth quarter of the coat of arms, refers to the Irish name Magh Ealla, Plain of the Swan.
The face just looks cool!

The Motto

This appears on Mallows coat of arms, it means from fire and water. It refers to the sacking of the town carried out by British forces in September 1920 during the War of Independence and the fact that the lower parts of the town are subject to flooding from the river blackwater.

Michael Kennedy:

The motto "Per Ignem et Aquam" Per Ignem refers to the sacking of the town carried out by British forces in September 1920. During the Irish War of Independence, the town was the HQ of the North Cork Militia – known as North Cork Rifles. The town's RIC barracks was the only one captured nationwide during the war. In retaliation, several main street premises were subsequently torched by the British Army. The et Aquam referral is to the fact that the lower parts of the town were subject to flooding from the River Blackwater.

If you want to go Froningesque - Transivimus per ignem et aquam et eduxisti nos in refrigerium - Psalm 66:12 We went through fire and water, but you brought us to a place of abundance

The white deer are descended from a herd of white fallow deer, given to the Mallow Castle by Queen Elizabeth 1st.

 

WOD Thursday

WOD Thursday:

 

Front Squat 5x3 at the same weight

 

Met Con:

21-18-15-12-9-6-3

Kettlebell Swing Russian

Box Jumps

Dumbell Snatch

 

EMOM x 10

ODD: Toes To Bar x 10

EVEN: Push Ups Or HSPU x 10

 

 

WOD Friday:

Strength: Push Press 5x3 at the same weight

 

Met Con:

5 Rounds of:

5 Clean & Jerks

5 Strict Pull ups and Dips or 5 Bar Muscle Ups

1 Rope Climb

 

EMOM x 10

ODD; 30 Double Unders

EVEN: 10 Pistols

 

 

WOD Saturday:

EMOM x 10

Snatch High Pull

Hang Snatch

Snatch

 

Back Squat 5x3 at the same weight

 

Interval Rowing

500m x 5, 2 mins rest.

WOD Thursday

Believe you can and you're halfway there - Theodore Roosevelt.

As we approach the middle of the month you should be well on track to achieving your current goals. You can make great progress over the coming weeks and months so stay consistent and you'll get there.

I'm sure at the moment you can feel the benefit of healthy eating, exercising regularly and getting good sleep. You are treating your body the way it wants to be treated and it's responding accordingly.

...

If anyone woud like to get measurements recorded you can still do so and continue the challange until Valentines Day.

WOD Thursday:
Front Squat 5x3

Met Con:
5 x 3 min rounds of:
3 Power Snatch or Power Clean
6 Burpees Over the Bar
9 Push Ups

Finisher: Max reps of Wall Balls in one set.

WOD Wednesday

WOD Wednesday:
10/9/8/7/6/5/4/3/2/1
Front Or Overhead Squat
Pull Ups

...

AB'S BLAST:
10/9/8/7/6/5/4
Toes To Bar
Sit Ups

30 seconds x 3
Hollow Hold
Side Plank
Plank

Finisher: Tabata Assault Bike

CROSSFIT ENDURANCE CLASS AT 7.00PM
Wear Hi-Vis clothing!!!

WOD Friday

Yeah! - 'it's Chipper Friday'

Boo! - 'not that kind of Chipper'

You won't become at Spartan in the Kentucky...but you just might at CrossFit Mallow!!!

...

WOD Friday:
Push Press 5x3 increase weight for each set.

Met Con:
'Chipper Friday'

JANUARY

WHATS HAPPENING DURING JANUARY AT CROSSFIT MALLOW?

 

 

Daily Programming: Strength is 5x3 reps aiming to increase overall strength and develop lean strong muscles.

 

Conditioning: Long metabolic conditioning workouts aimed at increasing aerobic fitness, burning lots of calories and increasing base metabolic rate.

 

January Nutrition Challenge- ‘A Better You’

Measurements recorded the first week in January and re-tested first week in February. The workout test is the Filthy 50 or Dirty 30. Book in today to get measurements recorded.

 

The Titan series of Challenges begins:

Doneraile Park 5km Run January 30th. There will be group training sessions each Wednesday at 7pm and also at the weekend. Now is your chance to run your first 5km or improve your best time.

Speciality Classes:

Weightlifting: Monday at 7pm

Mobility: Tuesday at 6.15pm

Endurance: Wednesday at 7pm

 

 

 

 

 

How can we help you improve your fitness or nutrition?

 Ask a member of the coaching staff to help you set goals for 2016.

 

 

January 2016

WOD Monday

Strength:

Squat Clean 5x3

 

Partner Met Con:

20 min AMRAP

12 Toes to Bar

10 Kettlebell Swings (American)

8 Thrusters

 

Finisher: 50 Burpees

 

Post Stretch:

Hamstrings

Couch Stretch

1 min each.

 

WOD Tuesday:

Bench Press 5x3

 

Partner Met Con:

20 min AMRAP

15 Cal Row/Bike

15 Wall Balls

15 Push Ups

 

Finisher: 50 Burpees

 

Post Stretch:

Pec Stretch

Lat Stretch

Hamstrings

'The CrossFit Mallow Titan Challange 2016'

‘The CrossFit Mallow Titan Challenge 2016’

 

2016 will be a year of setting challenges, aiming high and achieving goals.

 

The  CrossFit Mallow Titan Challenge is a series of Quarterly tests. They will encompass of aspects of fitness. You will need to be truly ‘Cross-Fit’ to complete them all. You will be asked to step outside your comfort zone from time to time. If you complete 10 of the 12 challenges throughout the year you’ll receive a free Limited Edition CrossFit Mallow Titan Challenge T-Shirt - To be worn with pride as it will have been earned!

 

CrossFit Mallow Titan Challenge First Quarter:

It’s as easy as A,B,C!

I wouldn’t ask you to do anything that I’m not prepared to do myself so I’m going to lead from the front and complete all challenges with you. The Challenges for the first Quarter of 2016 are as follows:

A: Complete the Doneraile Park 5km Run on January 30th

B: Complete the 2016 WorldWide CrossFit Open. (An online CrossFit competition whereby you compete a workout each week for 5 weeks during late February and March and submit your scores onto the website. Last year almost 300,000 people took part making it the largest fitness event ever held. Scaling is permitted for beginner level athletes)

C: Ballyhass Lakes Day of Challenges. (Late March) There are numerous challenges and tasks that can be performed at Ballyhass Lakes in Castlemagner. It’s a fantastic facility right on our doorstep. You can choose your own challenges but I recommend doing the ones that you fear the most! Activites range from fishing to abseiling etc.

 

To register for the Titan Challenge first quarter please sign your name to the whiteboard on the back right corner of the gym.

 

Note there will be group training sessions held for preparing for the Doneraile Park 5km on Jan 30th.

 

The Challenge has been set, Are you tough enough to compete it?

 

SAVE €120!!!

SAVE €120!! - 3 FREE PERSONAL TRAINING SESSIONS INCLUDED IN YOUR FIRST MONTHS MEMBERSHIP

Choose from the following Monthly Membership Subscriptions:

SILVER MEMBERSHIP: 2 CrossFit Classes Per Week €60 Per Month Subscription.

...

GOLD MEMBERSHIP: 3 CrossFit Classes Per Week €70 Per Month Subscription.

PLATINUM MEMBERSHIP: Unlimited CrossFit Classes €90 Per Month Subscription.

STUDENT MEMBERSHIP €60 Per Month Subscription.

31 CrossFit Classes each week from early morning to late evening- NO BOOKING REQUIRED!

Mon-Fri: 6.45am/12.30pm/5/6/7/8pm

Saturday 10.30am

(The Full Class Timetable is also available on the CrossFit Mallow App)

To get started please contact Gerard McAuliffe:
Phone: 087 9047849
Email: This email address is being protected from spambots. You need JavaScript enabled to view it.
Website: www.crossfitmallow.ie
Download the CrossFit Mallow App on Android and Apple devices

Gym Address:
CrossFit Mallow
Majestic Business Park
GouldsHill
Mallow

'Forging Fitness in Mallow since 2010'.

A dedicated Team of highly qualified, experienced coaches will guide you towards achieving your goals for 2016.

Christmas

CrossFit Mallow is open today. Class times are 12.30pm 5pm and 6pm.
 
Timetable for the rest of this week:
 
Monday Dec 28th 12.30pm/5/6pm
Tuesday Dec 29th 12.30pm/5/6pm
Wednesday Dec 30th 12.30pm 5/6pm
Thursday Dec 31st 12.30pm 5/6pm New Years Eve
Friday 1st Jan Closed New Years Day
Saturday 2nd Jan 10.30am
Sunday 3rd Closed

Christmas Timetable

Christmas Timetable at CrossFit Mallow:

 

The gym is open over most of the Christmas period the only days it’s closed are:

Christmas Day

St. Stephens Day

New Years Day.

 

If anyone would like any changes to the timetable please let me know and you will be accommodated. For those that need their daily CrossFit fix bear in mind that coaches will be training most mornings/evenings so feel free to join in.

 

Christmas Timetable:

Thursday Dec 24th 6.45am/12.30pm  Christmas Eve

Friday Dec 25th Closed Christmas Day

Saturday  Dec 26th Closed St.Stephens Day

Sun Dec 27th  Closed

Monday Dec 28th  12.30pm/5/6pm

Tuesday Dec 29th 12.30pm/5/6pm

Wednesday Dec 30th 12.30pm 5/6pm

Thursday Dec 31st 12.30pm 5/6pm New Years Eve

Friday 1st Jan Closed New Years Day

Saturday 2nd Jan 10.30am

Sunday 3rd Closed

Monday January 4th Full timetable resumes.

 

Merry Christmas and Happy New Year to all CrossFit Mallow members and their families from all the staff:

 Ger, Suzanna, Tadgh, Niall, and Maria. We’ll be waiting for you in early January…

 

WOD Thursday

Back Squat 5x5

Hollow Hold/Rock 30 seconds

 

 

10 Mins Headstand or Handstand practise

 

Met COn:

15/12/9

Overhead Squat Or Front Squat

Box Jumps

50 Double Unders Or skips.

WOD Wednesday

WOD Wednesday

A gentle aerobic paced workout to help those legs recover!

5 Rounds of:...
500m Row
10 Pull Ups Or 2 Rope Climbs
20 Kettlebell Swings

AB's Blast
50 Toes to bar
50 Sit Ups GHD Or Med ball
3 x 1 min Plank.

WOD Tuesday

Back Squat 5x5

Deadbugs

 

Met Con

Elizabeth

21-15-9

Power Cleans

Ring Dips

 

 

Finisher: 50 Burpees

CROSSFIT ANNUAL REVIEW

ANNUAL REVIEW

During the month of December i'd like to sit down with each and every one of you to discuss how 2015 went for you and to plan ahead for 2016.

We'll have a coffee and discuss your goals for 2016. Goal setting plays an important part in your development and potential for success.

...

Here's a sample of what you could do in 2016:

Take part in the CrossFit Open (March)
Run the Mallow 10 (March)
Complete the Killarney/Dingle Adventure Race (Summer)
Run a 5km Race in Doneraile Park (Every few months)
Compete in the Filthy 150 or another CrossFit competition (October)
Climb Carrauntoohil. Anytime!
Cycle the Ring of Kerry (July)
Run the Cork Marathon (June) or Dublin (October)
Compete in a CrossFit competition. (Mostly Summer months)

DREAM BIG and work hard to get there. There is no limit to what you can achieve- only you set limits on yourself.

Other goals can include getting your first pull up or muscle up,dropping dresss/pants size or losing body fat etc.

To make an appointment to meet for a review please send a message on facebook or text 087 9047849 or book in while you are at the gym.

-Ger.

WOD Friday

FRIDAY TEAM THROWDOWN THIS EVENING FROM 6.30-8.30PM!!!

Over 30 CrossFitters from others gym are calling to take part. All CrossFit Mallow members are welcome, especially new comers. Team throwdowns are really good fun. The overall work load and volume is quite low as the work is spread across the team of 4 people. If you are currently sitting on the fence get of it and jump in! Just turn up at 6.30 ready to work out.

Normal CrossFit Class times today:...
6.45am
12.30pm
5.00pm.

Friday Night Team Throwdown Workouts:

SCALING ALLOWED

WOD 1:

As a team of 4 complete: Fran, Isabel Or Grace and Karen.

One athlete working at a time, share reps and work load as required. Scaling allowed.

WOD 2:
2 Athletes Complete: (One athlete working at a time)
1km Row
50 Burpee Box Jumps 24/20’’
The other 2 Athletes complete:
10 Muscle Ups on Rings Or Bar (If nobody on the team can do mu complete 10 x pull ups + Dips)
20 Handstand Push Ups
30 Toes To Bar
2 Rope Climbs

WOD 3:
3 Rounds of:
30 seconds on/off

Power Cleans Or Snatch
Kettlebell Swings
Dumbell Snatch
Hand Release Push Ups

SCALING ALLOWED!

WOD Thursday

Back Squat 5x5

 

4 Rounds of:

1 min:

Rowing

Clean & jerk

Burpees

Pull Ups

1 min Rest.

WOD Monday

Strength:

Power Clean 5x5 (Touch and Go)

Perform the Hollow Hold/Rock for 30 seconds between sets.

 

Partner Met Con:

5 Rounds for time of:

12 Wall Balls Each

10 Burpees Over the Bench Each

250m Row Each

 

Accessory:

Bulgarian Split Squat 3x10

Weighted Step Ups 3x10

WOD Friday

Strength:

Bench Press 5x5

L-Sit Hold 30 seconds between sets.

 

Met Con A:

15/12/9

Push press/Jerk

Pull Ups Or Rope Climbs 5/4/3

 

Met Con B:

15/12/9

Push Ups + Dips Or Muscle Ups

Toes To Bar

 

Finisher:

Tabata Assault Bike or Row

WOD Wednesday

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

Dumbell Snatch each arm

Toes To bar

Box Jump

kettlebell Swing (Overhead)

 

AB'S BLAST

WOD Friday

Strength:

Bench Press 5x5

Use the clock, perform a set every 2 minutes.

Hollow Hold 30 seconds between sets.

 

 

Met Con: EMOM x 5 Rounds:

1: 40 Double Unders/80 Skips

2: 10 Pull Ups/Ring Rows

3: 10 Push Ups/5 Strict Handstand Push Ups

4: 10 Toes To Bar

5: 3 Power Clean or Power Snatch Heavy.

 

WOD Thursday

Strength: Back Squat 5x5

 

Met Con:

27/21/15/9

Cal Row

Dumbell Thruster

Burpee

 

WOD Wednesday

WOD Wednesday:
5 Rounds of:
20/25 Cal Row/Bike
25 Kettlebell Bwings (Russian)
10-25 Burpees

...

50 Toes To bar
50 Sit Ups

L-Sit 40sec/20 sec rest
Hollow Hold 40 sec/20 sec rest

WOD Tuesday

Strength:

Back Squat 5x5 (Every 2 mins)

Perform 40 second plank between sets.

 

Met Con:

3 Rounds of:

90 sec Cal Row

60 sec rest

90 sec Power Snatch/Power Clean

60 sec rest

90 sec Skipping/Double Unders

60 sec rest

 

Accessory:

Overhead Squat 3x8

Bulgarian Split Squat 3x8

WOD Friday

Strength: Back Squat 5x5

(Perform a 30 seconds plank between each set)

 

'Chipper Friday'

50 Dumbell Snatch

40 Kettlebell Linges

30 Pull Ups + Dips

20 Burpees Over The Box

10 Clean & Jerk 60/40kg

WOd Thrusday

Strength:

Shoulder Press 5x5

 

Met COn:

5 Rounds of:

EMOM

5 Cleans

5-10Burpees over the bar

5 Thrusters

5-10 Handstand Push Ups

WOD Wednesday

Met Con:

4 Rounds of:

500m Row

20 Ketttlebell Swings 16kg

10 Burpees

1 Rope Climb

 

AB'S BLAST

12/1//10/9/8/7/6

Toes To bar

Sit Up (GHD)

 

30 seconds on/off:

Deadbugs

Hollow Hold

WOD Monday

Strength:

Every 2 mins for 10 mins perform 5 touch and go deadlifts.

Deadlift 5x5

 

Met Con:

League Of Legends WOD:

18 min AMRAP:
Burpee Box Jumps
EMOM 4 x Cluster 50kg/35kg - scaled GTOH 40/30
Score = number of BBJ's (do not count Clusters)

Set the clock to countdown from 18 minutes. On 3 2 1 commence with burpee box jumps when the clock hits 17 minutes complete 4 x squat clean thrusters then straight back to BBJ's until the clock hits 16 minutes move to Clusters then back to BBJ's until 15 mins and so on.

Your score is the number of BBJ's only, DO NOT count Clusters.

Wednesday

Workout of the Day Wednesday

Partner 20 min AMRAP
5 Pull Ups Each
10 Push Ups Each...
15 Squats Each
3 Clean & Jerks Each

AB's Blast.

Bank Holiday

GYM CLOSED OCTOBER BANK HOLIDAY MONDAY.

 

Normal hours resume from Tuesday morning.

Workouts This Week

 

WOD Monday:

Max Effort Lower:

15 mins to set a 1 rep Max Power Clean

 

Met Con:

3 Rounds of:

200m Run

15 Thrusters 50/35kg

10 Pull Ups/ Bar Muscle Ups

 

Accessory:

3 Rounds of Max Rep Wall Balls

3 Rounds of Max Rep Burpees over the bar at 100% Intensity

3 x 50 Double Unders

 

Tuesday:

EMOTM 10 x 3

Push Jerk/Push Press

 

Met Con:

3 Rounds of:

15 Push Press

15 Kettlebell Swings 32/24 kg Russian.

15 Burpees Over the bar

WOD

WOD Saturday

5 Rounds of:

5 Power Cleans

10 Burpees Over the bar

400m Run.

 

 

Strength:

Back Squat 5x5

WOD Friday

Max Effort Upper

1 Rep Max Split Jerk Or Push Press

 

'Partner Chipper'

As a pair complete:

100 Kettlebell Swings 24/16kg

90 Partner Wall Balls

80 Box Jump Overs

70 Push Ups

60 T2B

50 Pull Ups

400m Run (200m each)

30 Burpees

20 Dumbell Snatch

10 Sandbag Hill Runs.

 

WOD Thursday

WOD Thursday

EMOTM

Thruster x3

 

Met Con:

15/12/9/6/3

Clean/Snatch

200m Run Each Round.

 

Accessory:

Front Squat/Overhead Squat 5x3

Weighted Step Ups 3x8

Deficit Clean/Snatch Deadlift 3x8

WOD Wednesday

WOD Wednesday

3 Rounds of:
1 min:
Skipping...
Power Cleans
Box Jumps
Wall Balls
Sit Ups (GHD)
2 mins rest.

AB'S BLAST:
30 seconds on/off
Deadbugs
L-Sit
Hollow Hold Or Plank

50 Toes to bar or Knee Raises.

 
 

WOD Tuesday

Dynamic Effort Upper

EMOTM x10

Push Press/Push Jerk

 

Met Con:

Tabata:

Cal Row

Burpee

Push Press

Push Up/Muscle Up

 

Accessory:

Dumbell Shoulder Press 3x10

Dumbell Chest Press 3x10

Dumbell Single Ram Row 3x10

WOD Monday

Max Effort Lower

1 Rep Max Deadlift with perfect form.

 

Met Con:

Partner Met Con

20 min AMRAP

4 Thrusters

8 Pull Ups(Chest to bar)

12 Toes To bar/Sit Ups

WOD Friday

Max Effort Upper

15 mins to set a max effort push press/push jerk

 

50 Double Unders 100 Singles

40 Cal Row

30 KBS

20 Dumbell Snatch

10 Muscle Ups/Pull Ups +Dip

20 Dumbell Snatch

30 KBS

40 Cal Row

50 Double Unders 100 SIngles

WOD Thursday

Dynamic Effort Lower:

Every 40 seconds:

Intervals 1-5: 4x Thrusters

Intervals 6-10: 3x Thrusters

Intervals 11-15  2x Thruster

Increase weight every 5 sets.

 

Met Con:

20 mins

Odd min: 5-10 Burpee Box Jumps

Even min: 5 x Clean & jerk Or Snatch

 

Finisher: 500m Row

 

WOD Wednesday

5 Rounds of:

3 mins on/1 min rest between rounds:

 

20 Double Unders/40 Singles

15 Wall Balls

10 Pull Ups

5 Power Cleans 60/40kg

 

 

AB'S Blast:

20-15-10-15-20

Toes To Bar

Med Ball Or GHD Sit Up

WOD Tuesday

EMOTM 10x

Push Jerk x2

 

Met Con:

1km Row

50 Thrusters 20/15kg

30 Burpees

WOD Monday

Max Effort Lower

Max Effort Snatch Or Clean

 

 

Partner Met Con:

20 min AMRAP

Run 200m

3 Snatch or Clean

5 Burpees Over the Bar.

 

Accessory:

Back Squat 5x3

Bulgarian Split Squat 3x8

GHD Deadlift 3x8

 

 

 

WOD Friday

'Yeah it's Chipper Friday!'

15 mins to set a max effort Push jerk.

Met Con: 5 Rounds of:...
10 Wall Balls
9 Toes To bar
8 Box Jumps
7 Pull Ups 9Chest To bar0
6 Kettlebell Swings
5 Burpees
4 Push Ups/HSPU
3 Power Cleans/Power Snatch
2 Front Squat/Overhead Squat
1 Dip/Muscle Up

Earn your carbs for the weekend!

WOD Wednesday

Tabata Interval:

 

Calorie Row/Bike

Thruster 40/25kg

Double Unders

Dumbell Snatch

 

 

AB'S BLAST

25-20-15-10

Toes To Bar

Med Ball Or GHD Sit Up

 

40 seconds on/off x 3:

Hollow Hold/Rock

Superman

Monday

Max Effort Lower:

Back Squat 3 Rep Max

 

Partner Met Con:

16 min AMRAP:

5 Deadlifts each100/60kg

7 Burpee Pull Ups Each

9 Toes To Bar Each

 

Accessory:

Weighted Step Ups

Bulgarian Split Squat 3x8

GHD Deadlift 3x8

WOD Tuesday

EMOTM 10x 3

Push Press

 

Met Con:

21-15-9

Wall Ball

Kettlebell Swing

Strict Pull Up

Strict Dip

 

Accessory:

Dumbell Chest Press 3x8

Single Arm Row 3x8

50 GHD Sit Ups

WOD Monday

Max Effort Lower

15 Mins to set a max effort:

Clean + Front Squat + Jerk

 

Partner Met Con:

20 min AMRAP

5 Push Ups Or Handstand Push Ups

5 Overhead Squats Or Front Squats

10 Toes To bar

15 Double Unders or 30 Singles

 

Accessory:

Deadlift 3x8

Bulgarian Split Squat 3x8

GHD Deadlift 3x8

 

Wednesday

Ab's Blast:

30 seconds on/off x 3

L-Sit Hold

Hollow Rock or Hollow Hold

Superman Hold

 

12/11/10/9/8/7/6/5

Russian Twist

Toes To Bar

GHD Or Med Ball Sit Up

 

Met Con:

3 Rounds of:

90 Seconds Dumbell Burpee

90 seconds Rest

90 seconds Power Snatch

90 Seconds Rest

90 Seconds Kettlebell Swings 24/16kg

90 seconds Rest

 

 

Finisher:

1 Minute Max Calorie Sprint. ALL OUT EFFORT!!!

Friday Night Lights!

 

FRIDAY NIGHT LIGHTS THIS FRIDAY @6.30-8.30PM!

All CrossFit Mallow members are welcome to take part. (Especially new members!)

3 Fun, Group workouts with teams of 4 athletes made up of members from different gyms. Scaling is allowed.

...

CrossFit Return are sending 15 athletes.
CrossFit Ballincollig are sending 10 athletes.
CrossFit Great Island TBC.
CrossFit Mallow???

I expect anywhere from 50-60+ people to take part Friday evening. That will be the biggest number ever to take part in a group workout at CrossFit Mallow. It will be loud, energising and a lot of fun!

Note: there will be a normal CrossFit class at 5pm only on Friday. The rest of the evening will be the Friday Night Lights event. Get involved and have a fun evening, I guarantee you will be buzzing all weekend after it! Feel the fear and do it anyway!

How do I enter? Just turn up on time Friday evening and be ready to work out. Standards for WOD 1 commence at 6.30pm.

 

Tuesday

Dynamic Effort Upper

EMOTM 10x 2

Split Jerk Or Push Jerk

 

 

Met Con:

50/40 Cal Row

25 Wall balls

40/30

20 Wall Balls

30/25 Cal Row

15 Wall Balls

25/20 Cal Row

10 Wall Balls

Monday

Max Effort Lower

5 Rep Max Back Squat

 

Partner Met Con:

16 min AMRAP

4 Cleans 80/50kg

8 Pull Ups (Chest To bar)

12 Box Jumps

 

Accessory:

Jumping Back Squats 5x5

Bulgarian Split Squat 3x12

GHD Deadlift 3x12

Saturday

Bench Press 5RM

 

 

Met Con:

20 min AMRAP

12 Kettlebell Swings 24/16kg

12 Sandbag Box Step Overs 24''/20''

12 Calorie Row

12 Toes To Bar.

 

Friday

League Of Legends Workout:

18 min time Cap

 

Set a 1 Rep Max Clean & Jerk

then

80 Wall Balls

60 Burpees

40 Pull Ups

1 Rep Max Clean

 

Sclaed Workout
18 ins

1 Rep max Clean & Jerk

60 Wall Balls

50 Burpees

40 Jumping Pull Ups

1 Rep Max Clean

Thursday

Dynamic Effort Lower

Snatch Deadlift

Snatch Hang High Pull

Hang Snatch

 

 

Met Con:

'Isabel' Or 'Grace'

30 Snatches or 30 Clean & Jerks for time

60/40kg

 

Finisher:

500m Row for time.

Speciality

TWO MORE NEW SPECIALITY CLASSES ADDED TO TIMETABLE.

Starting next Monday Sept 14th @ 7.00pm Weightlifting Class.

Starting Wednesday Sept 16th@ 8.00pm Gymnastics Class.

Following on from the success of the Endurance Class, Mobility Class and Competitors classes there will be two more weekly classes added to the timetable.

A speciality Weightlifting class each Monday which will include:
-Snatch & Clean & Jerk Technique
-Video Analysis
- 'Special Exercises' from Dmitri Klokov.
-Book in to the class using the CrosFit Mallow App.

Gymnastic Class:
-Rings Skills and Drills: tuck/invert/forward and back lever/Muscle up drills.
-Handstand progressions
-Core strength and stability drills.
-Flexibility
-Book in to the class using the CrossFit Mallow App.

Note: A speciality Powerlifting class will also be added to the weekly timetable in due course. All of these classes are in ADDITION to the 6 daily CrossFit classes at 6.45am/12.30/5/6/7/8pm.

Wednesday

WOD Wednesday

AB'S BLAST
30 seconds on 30 seconds off x 3.
L-Sit Hold
Hollow Hold
Deadbugs

50 T2B
40 Sit Ups
30 Sledge Hammer Tyre Strikes. (30 off each side)

Met Con:
12 min AMRAP
5 Deadlifts 100/70kg
10 Box Jumps
15 Double Unders/30 Singles

Saturday

WOD Tuesday:
EMOTM 10x 2
Split Jerk

Met Con:
Tabata Interval; 20 secs on/10 off x 8 rounds.
Calorie Row
Thrusters 42.5/30kg
Sit Ups
Push Ups/Handstand Push Ups

Accessory:
Dumbell Shoulder Press 3x10
Dumbell Chest Press 3x10
Single Arm Row 3x10

Monday

Max Effort Lower

1 Rep Max Front Squat

 

Met Con:

The Filthy 50 Or Dirty 30

Saturday

WOD: '45 Seconds of Heaven!'

 

5 Rounds of:

45 secs on/15 off

Calorie Row

Power Clean 50/35kg

Box Jumps 24''/20''

Kettlebell Swings 24/16kg

Double Unders

75 second break.

Friday

Max Effort Upper:

1 Rep Max Push Press

 

Met Con:

'Chipper Friday'

1km Row

60 Dumbell Snatch

50 Toes To Bar

40 Push Ups

30 Pull Ups (Chest to bar)

20 Burpees

400m Run

Thursday

Dynamic Effort Lower:

EMOTM 10x

1 x Snatch Deadlift

1x Hang High Pull

1 x Snatch

 

Met Con:

5 Rounds of:

3 mins on 1 min rest:

5 Deadlifts

10 Wall Balls

15 Box Jumps

Continue each round where you finished the previous round.

App

Gerard McAuliffe's photo.

 

INTRODUCING THE NEW

'CrossFit Mallow App'

Download now on to your Smartphone to check it out!

...

Search for 'CrossFit Mallow'

Wednesday

WOD Wednesday

 

AB's BLAST

Hollow Hold 30 Seconds on/off x 3

Plank 30 Seconds on/off x 3

Deadbugs 30 Seconds on/off x 3

 

50 Sit Ups

50 Toes To Bar

 

 

Met Con:

4 Rounds of:

10 Cleans (Squat) 60/40kg

20 Kettlebell Swings American 24/16kg

30 Double Unders

 

Tuesday

Dynamic Effort Upper

EMOTM 10x 2/3 Push Press/Jerk

 

Met Con:

21/15/9

Bench Press (Bodyweight Bench Press)

Bar Muscle Ups (Sub Pull ups + Dips)

Monday

Max Effort Lower

M/E Hang Clean

 

Partner Met Con:

18 min AMRAP

200m Run Together

15 Partner Wall Balls Each

5 Power Cleans

Tuesday

WOD Tuesday:

EMOTM 10x2 Push Press

Met Con...
21/15/9:
Calorie Row
Handstand Push Ups
Toes To bar
Dumbell Snatch

Supplementary:
Bench Press 10x2 with bands and chains

Accessory:
Dumbell Chest Press 3x8
Dumbell Shoulder Press 3x8
Single Arm Row 3x8

New

'I WILL IF YOU WILL!'

2 For the Price of 1 Offer!

To celebrate surpassing the 130 members mark recently, ...
CrossFit Mallow are providing the following offer to you and a friend:

Join up before the end of August and you will receive 3 Personal Training sessions and 1 Month of Unlimited Classes for the knock down price of €45 each.

Only 5 of these offers exist and when they're gone they're gone. To get yours call Ger on 087 9047849 or email This email address is being protected from spambots. You need JavaScript enabled to view it. or send a facebook message.

Join the fitness community building in Mallow Since 2010.

Staff qualifications include CrossFit Level 2 Coach, Sports Therapist, Sports Scientist, Chiropractor, Nutritionist, plus many more relevant fitness qualifications.

CrossFit Mallow, Majestic Business Park
www.crossfitmallow.ie
This email address is being protected from spambots. You need JavaScript enabled to view it.

Tues

WOD Tuesday

Dynamic Effort Upper
EMOTM 10x 2 Dumbell Split Jerk
(Min 1- 2 x Left Arm/ Min 2- 2 x Right Arm ...)

Met COn:
400m Run
9-6-3
Clean & Jerk 70/40kg
Pull Up + Dip/ Muscle Up
400m Run

Supplementary: Banded bench Press 10x2

Accessory:
Dumbell Shoulder Press 3x8
Dumbell Chest Press 3x8
Single Arm Row 3x8

Monday

WOD Monday:

Max Effort Lower
Build up to a 5 rep max touch and go Deadlift with perfect form.

...

Accessory:
Dumbell Bulgarian Split Squat 3x8

Met Con:
500m Row
60 Wall Balls 20/14lb's
50 Dumbell Snatches (Alternating arms-no dropping dumbells!)
40 Box Jumps 24''/20''
30 Burpees
20 Toes To bar
10 Pistols (Single Leg Squats)

Supplementary: 5RM Hang Squat Clean

Accessory:
Clean High Pull 5x3
Front Squat 5x5

WOD

WOD Friday

Max Effort Upper

 

Bench Press 5 Rep max

 

Accessory:

Dumbell Chest Press 3x8

Dumbell Barbell Row 3x8

 

 

Met Con:

21-15-9

Ring Push Ups

Pull Ups (Chest To Bar)

Toes To Bar

 

 

Finisher:

50 Burpees For Time.

WOD

WOD Thursday

Plyometrics for warm up: Kneeling squat jumps/Seated Box Jumps

EMOTM x10
1 x Snatch Or Clean High Pull
2 x Snatch Or Clean

Met Con:

100 Double Unders Or 200 Skips
21-15-9
Deadlift 100kg/70kg
Lateral Bar Hop Burpees
100 Double Unders or Skips

Accessory:
Front Squat 5x5
Bulgarian Split Squats 3x8
Weighted Step Ups 3x8

Wed

WOD Wednesday
Ab's Blast 12/11/10/9/8/7/6
Toes to Bar
Med Ball Or GHD Sit Up

...

Met Con: 14 min AMRAP
Partner WOD:
15 Wall Balls Each
10 Burpees Each
5 Thrusters Each 45/30kg

Closed

GYM CLOSED BANK HOLIDAY MONDAY AUGUST 3RD.

Normal hours resume Tuesday morning.

Monday

Max Effort Lower:

M/E Front Squat

 

Met Con:

Partner AMRAP

16 min AMRAP

3 Squat Cleans

5 Burpees Over the barbell

15 Sit Ups

 

Supplementary:

3 RM Hang Clean

 

Accessory:

Deadlift 3x10

Weighted GHD Barbell Sit Ups 3x10

GHD Good Mornings 3x10

 

 

 

 

May

Monday

Max Effort Lower

Max Effort Power Clean

Partner Met Con

20 min AMRAP

30 Double Unders

10 Burpees

5 Power Cleans Touch and Go.

Supplementary

Max Effort Hang Snatch

 

Accessory

Clean High Pulls 5x3

Squat with Safety Squat Bar 5x3

Nordic Falls 3x8

Tuesday

Dynamic Effort Upper/Speed Day

EMOTM 10x 2

Split Jerk

Met Con

In 6 mins complete

90 seconds of Power Snatches

400m or 800m Run,

Rest for remainder of 6 mins.

Repeat with Clean & Jerks and Wall Balls

 

 

Supplementary

EMOTM 10x2

Football Bar Bench Press with Bands

Accessory

Shoulder Press 3x8

Barbell Row 3x8

Weighted/Ring Dips 3x8

Rear Delt Raise 2x20

 

 

Wednesday

Met Con + AB'sBlast

 

A: 7 mins

Run 400m

AMRAP Thrusters 50/30kg

2 mins rest

400m Row

AMRAP Clean & Jerk 50/30kg

2 mins rest

C: 7 Mins

400m Run

AMRAP

Burpees

 

Skills

5 Rounds of:

10 Pistols

5 Metre handstand walk

3 Rope Cimbs

 

 

Thursday

Dynamic Effort Lower

EMOTM 10x1

Snatch Deadlift

Snatch High Pull

Hang Snatch

Met Con

‘Elizabeth’

21-15-9

Clean 60/40kg

Ring Dip

Supplementary

EMOTM 10x1

Clean Deadlift

Clean High Pull

Hang Clean

 

Accessory

Cambered Bar Back Squat 5x3

Front Racked Lunges 3x8

GHD Back Ext 3x8

 

Friday

Max Effort Upper

Max Effort Bench Press

 

 

Met Con

WOD

Deadlifts and Burpees

Friends of