Archive for April, 2015

C2F Throwdown 30th May

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Chapter2Fitness Throwdown Saturday 30th of May

On Saturday 30th of May “C2F” Will be running our First Team Competition to celebrate our first Birthday! 

The Event will see teams of Three compete in a total of Four workouts over one day to see which team will be named the Fittest Team in the Gym.

Teams will be selected by coaches once all applications are in.

The day will consist of
Competition
BBQ
Registration is €20 per head which can be payed in C2F Before class at the shop.

 

Registration Includes:
Athlete T-Shirt
Goodie Bag (Optimum Nutrition Products)
BBQ Token

Workouts will be scaled for all levels! 

GET INVOLVED

#NoLimits
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Workouts for the week Monday 27/4/2015

strength
Monday
W.U
4 Min EMOM
45 Sec Skip
10 Wall Squat
6 Min AMRAP
3 Hollow Wall walk
10 KB Squat
4 Lunging Lizard

Strength
Every2Min X 14Min
Back Squat 3 Reps @ 3.1.X.1

WOD
40 Wall Ball
400 M Run
40 Burpee
400 M Run
40 Wall Ball

Tuesday
W.U.
10 Min AMRAP
30 Sec Skip
10 KB Squat
10 KB Swing
10 Clean Pull From Pockets

Strength
Every2Min X 16Min
1 Clean Pull
1 Power Clean
1 Clean

WOD
EMOM X 21Min
Min 1 Snatch X 3
Min 2 OH Squat X 5
Min 3 T2B X 10

Wednesday
W.U.
10 Min AMRAP
30 Sec L Sit Hang
30 Sec Wall Climb shoulder taps
10 M.U. Transition
4 Rolls

Strength
EMOM X 10
5-8 Pull Ups

WOD
50 Deadlift
40 Lunge
30 Box overs
20 Thrusters
10 Burpee Wall Climbs

Thursday
W.U.
EMOM X 4
45 Sec Skip
45 Sec T Spine Stretch
6 Min AMRAP
OH Squat Hold + 5 Pass throughs
8 KB Press E/A
5 Tall Jerk

Strength
EMOM X 15
Front Squat + Jerk

WOD
5 Rounds
5 Hang Clean
5 Front Squat
5 STOH
5 Back Squat
Curb Run

Friday
W.U.
12 Min AMRAP
30 Sec Wall climb hold
10 RDL
4 Lunging Lizard
8 KB Bent over Row

Strength
5 Sets
Deadlift X 3
Rest 2 Min

WOD
For Max Reps
3Min DUs
3Min Pull Ups
2Min DUs
2Min Pull Ups
1Min DUs
1Min Pull Ups

Saturday
FUN W.U 🙂

Strength
Every 2 Min X 12
1 Strict Press
2 Push press
3 Split Jerk

WOD
Partner workout, Alternate Rounds
10 Min AMRAP
10 Push press
5 Burpee Over Bar
5 Min Rest
10 Min AMRAP
Curb Run
15 KB Swing

Weeks Programming starting Monday 20/4/2015

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Weeks Programming starting 20/4/2015
Monday 20/4/2015

W.U
Oh squat holds with 10 pass throughs at each depth(1/4,1/2, full)
hip rolls x20 both ways
drunk birds 5/5

Banded crab walks, monster walks and ankle walks

Strength:
E2mom x 12mins:
Back squat x 3(build to 3rm)

then e2mom x 4mins set at 95%, set at 90%(of today’s 3rm)

WOD
For time:
5-10-15 power cleans @80%
15-30-45 wall balls

Tuesday 21/4/2015

W.U
8 M in AMRAP
(1): Skip X 30 sec
(2): Prone Y Raise X 10
(3): Wall Squat X10
(4):Single Arm KB Press X 6 Each Arm

Strength:
Every 2 min X 12 Min
2 Snatch Deadlift
1 Hang Snatch
2 OH Squat

WOD
EMOMX20Min
Min 1: Deadlift X6 @ 60%
Min 2: Burpee Over Bar X10

Wednesday 22/5/2015

W.U:
10 Min AMRAP
Lsit Hang X 30 Sec
Wall limb shoulder taps X 30 Sec
M.U Transition X 10
Rolls X 4

Strength:
EMOM X 10 Min
Strict Pull ups X 5-8

WOD:
10 Min AMRAP
Bench Press X 3
KB Lunges X 6 (24/16)

Thursday 23/4/2015

WU:
9 Min EMOM
(1): Skip X 45 Sec
(2):Bench Tspine Stretch X 45 Sec
(3) Tall Jerk X 10

Strength:
EMOM X 15
1X Front Squat
1X Jerk

Friday  24/4/2015

W.U:

Skill Work 20 Min
Doubles
PVC Jerk Tech

WOD:
FREAKS ON FRIDAY

Saturday 25/4/2015

W.U:
8 Min AMRAP
(1) Curb Run
(2) Squat Lunge Complex X 8
(3) Hollow push up X 5
3 Rounds 10 Reps
Face pull
Scap pull-up
Prone Y Raise

Strength:
5 Sets
Bench Press X 5
Rest 2-3 Min

WOD:
8 Min AMRAP
Front Squat X 8
Doubles X 30

 

Strength Training: The Fundamentals

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Strength training: The Fundamentals

Strength training is not just for bodybuilders or athletes but is one of the most crucial activities to promote, improve and maintain the health of the adult population as well as reduce the risk of chronic disease or premature death.

There have been a lot of studies on strength and actual muscular loss in older populations and it seems that no matter what as you get older you will loose strength and muscle mass. Although this process is not something we can stop it is something we can be prepared for.

The first thing people think of when strength training is mentioned is getting big, becoming a bodybuilder, putting on huge amounts of muscle mass. This can often scare people away. Firstly this is not something that happens easily and will not happen to you unless that is your complete focus and goal, which is another topic altogether.

The fact is that strength training does so much more for your body than simply develop muscle mass. When done correctly strength training will strengthen our joints, tendons and ligaments, which will enable you to live your day-to-day life efficiently and safely with a reduced risk of injury. The more functional we can become as human beings, the more we will be able to support our own independence.

The effort you put into strength training now will prepare you for the inevitable loss of strength that comes with age. Its never too late to start, its not about being the best from the start, its about getting better than you are, every little bit counts.

Taking the perspective of an athlete the stronger you are the easier exercise becomes, the faster you can complete a workout, the harder you are to tackle, the risk of getting injured decreases. The benefits of strength training once done properly are endless.

Just some of the benefits of strength training are listed below:

  • Strength improves balance and stability: decreases risk of falling and injury
  • Builds Muscle strength: reduce Muscle loss. Every decade after approximately 30 years of age adults l ose 5-7pounds of muscle. Strength training helps rebuild lost muscle and slow the process of age related muscle loss (Sarcopenia).
  • Reduce risk of Osteoporosis: Strength training has been proven to increase bone density and prevent osteoporosis.
  • Reduce Blood pressure: Strength training can reduce and prevent high blood pressure through strengthening the heart muscle making it beat more efficiently.
  • Increase calorie burn/Metabolic rate: Strength training increases the metabolic rate. The more muscle you have the more calories burnt while at rest. This significantly affects long-term weight loss.
  • Reduce low back pain: Strengthening the core through functional movement exercises has proven to increase lower back strength and reduce low back pain.
  • Reduce anxiety symptoms
  • Improve cognition among older adults
  • Improve self esteem

 

 

The Athlete:

Virtually any strength training will trigger a response in an untrained or novice athlete. Following your own programming in the beginning is not advised. This is often the cause of relatively inexperienced athletes moving with poor technique, who achieve initial success and then plateau or often go backwards due to injury, poor movement patterns or lack of appropriate progression. So here is the best advice I can give you to separate your self and your program from others.

Take the time to build a foundation: without a foundation risk of injury is quite high, work on the basic concepts of movement!!

Core Strength: The ability to keep an active neutral core. Focus on not switching off or hyperextending while applying force in your squat, deadlift, press etc. An active core evenly loads the vertebral disks of the spine creating a safe and effective transmission of forces.

Understand Movement: What muscles are you working, are you able to keep in position, are the correct muscles firing? Often people find it quite difficult to fire their glutes and put excessive pressure on the lower back.

Core to Extremities: High levels of power are generated from the center out. This happens in a wave of contractions from the high force low velocity muscles of the core to the low force high velocity muscles of the extremities. You want to let the force of your hips carry over to your arms by not violating this chain of movement. Error can be seen in movements such as prematurely bending the arms in the Olympic lifts.

Full Range of Motion: Athletes should be moving through their full range of motion. For example, performing a squat requires depth of hip crease below knee. If mobility restricts this work that first! Partial range of motion results in partial strength and flexibility. Attack the basics of movement first and the strength will come, don’t skip the steps!

Finally Do some Handstands: Wall climbs, handstand kickups, free handstands should be a big part of your training, which I would usually put into every warm up. A handstand requires your entire body to kick into action. It is a skill that increases strength, balance and mobility. Learning how to keep you’re core switched on upside down makes it a whole lot easier standing up. HS develop massive shoulder mobility and strength and have a never-ending list of progressions, which allows you constantly challenge our skills and your body.

Chapter2Fitness Workouts For the Week Monday 13/4/2015

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Workouts For The Week

Team C2F

Monday 13/4/2015

W.U:

Emom 4:

(1) Skip 45 sec

(2) Wall Squat 45 sec

6 Min Amrap:

(1) O/H squat holds with 5 pass throughs at each depth(1/4,1/2, full)

(2) Crab walk + Duck walk 1 length each

Strength:

E2mom x 16mins

Overhead squat X 5 Reps

WOD:

3 Rounds For Time

30 KB swings

20 pull ups

Tuesday 14/4/2015

WU:

Emom 4:

(1) Skip 45 sec

(2) Squat Lunge complex X8

6 min Amrap

(1)Hollow hold to Hollow arch X5

(2) RDL X10+ Clean Pull From pockets X5

Strength:

Emomx10mins

Clean x 1.1 @80% (10 sec rest between reps)

WOD:

5 Rounds For Time

2x Curb run

7 Burpees

3 Muscle Ups

Rest 2mins between rounds

Wednesday 15/4/2015

WU:

Gymnastics 10 Min Amrap

(1) Headstand/Handstand (Hollow Lock)

(2) Strict leg raise X10

(3) Downward dog pushup

(4) Kipping swing X10 No further progression just focus in active shoulder and core

Strength:

EMOM x 10mins

Level 1: 5-8 banded pull ups

Level 2: 3 pull ups

Level 3: 2 C2B, 1 Muscle Up

WOD:

Partner WOD: Each partner must complete

20 Thrusters @50/25 (Alternate Rounds)

25 Thrusters @40/20

30 Thrusters @30/15

Thursday 16/4/2015

WU:

EMOM 4:

(1) Skip 45 Sec

(2)Bench T-spine stretch 30 Sec

+ Wall Climb Hold/Shoulder Taps 30 sec

Jerk Drills

Strength:

EMOM x 15mins

Front squat X1 + Split Jerk X 

WOD:

3 Rounds For Time:

60secs Max reps GTOH @60/40kg

60secs Max reps Box jumps

Rest 60secs

Friday 17/4/2015

W.U:

10 Min AMRAP

(1) Scap pull up X10

(2) Kick to Glute Bridge +hold 2 sec X 10

(3) Broad Jump X5

(4) BB RDL X10

Strength:

E2MOM X 12

Deadlift X4-6 Reps @2.1.X.1

WOD:

3 Rounds For Time

30 wall balls

100 Double Unders

Saturday 18/4/2015

W.U:

6 Min AMRAP

(1) Curb Run

(2) Jerk Grip OH Lunge X10

(3) Half Squat wall slide X10

3 Rounds

Snow angels x 10reps,

Face pulls x 10 reps

Prone pass throughs x 10 reps

Jerk foot drills and jerk balance

Strength:

Every 2mins X12 Min

Push press x 1 + Jerk x 2 

WOD:

12min Amrap

15 Toes To Bar

10 Burpee

15/15 O/H plate lunge