Blog | Workout of The Day - Chapter 2 Fitness

Coach Andy’s insight on the OPEX Level 2 courses and what coaching means to him

Andy Ewington Personal Trainer

Coach Andy’s insight on the OPEX Level 2 courses and what coaching means to him

 

Have you ever asked yourself the question ‘Why am I doing this?’

Have you ever sat down to answer it?

 

I recently spent time at OPEX HQ in Arizona, learning from James FitzGerald, Sharon Prete, Dr Dickson Toms and while they weren’t presenting, the other coaches on the course provided some great conversations and learning opportunities. Two courses were given, Consulting and Nutrition. We started the week off with the consulting course led by Sharon.

The first question we were all asked is Why? Why are we coaches? For me it’s to help people understand themselves, what they’re capable of, how to live a fulfilling life and achieve their goals. Personally I enjoy the learning involved with interacting with people and I am driven to solve things. Whether it is to live long and prosper, have a higher quality of life, compete, not be miserable, it doesn’t matter. What I enjoy is helping people understand what this actually means to them and help them to achieve it.

A coaches role should be to empower their clients; Provide Accountability, Authenticity and help with Alignment. This can only happen if a coach knows how to understand what will make the client truly happy, and if the client is willing to help the coach understand. When you understand what is driving your behaviour (your priorities) it gets easier to achieve fulfilment. Only once this is understood can an effective plan be put in place. This might include a training and nutrition plan, or it could be ways to reduce stress and repair the body.

 

Open Ireland

 

This lead nicely into the next few days where the focus shifted to Nutrition. This was not a course focused on preparing meal plans, low carb, high carb but focused on overall health. Of course what we eat plays a role in our health but instead of just learning prescriptions, we were introduced to concepts of the body’s function. This allowed us to understand why and what things are happening in the body and what we can do to help. Food is important in this but we also learned some non-food concepts. Some interesting points were

  • Getting sick is part of health; being sick 1-2 times a year is not a bad thing.
  • The basics are largely overlooked for making things easier on your body; Chewing Food, Hydration and Sleep.
  • Breathing is extremely critical as it helps remove poison (CO2) from the body. Practice 100 conscious breaths a day with proper technique (yes there is a correct way to breathe!)
  • Most treatments are for the symptoms, not the cause. So they will remove the symptoms but not clear up the underlying issue and can even create new problems.

The last topic we covered was ‘Pre-Conception through Post-Partum and Beyond – The Essentials For Rearing Healthy Children’ Which was a very interesting topic, learning a lot about the knock-on effects of poor health through generations.

The practical aspects of this course are what really make it valuable. It’s all well and good having a lot of knowledge but the strength of the OPEX courses is showing us how we can actively use it to work with clients from any background, with any goal.

If something in this blog interested you or you would simply like to learn more you can contact me at info@chapter2fitness.ie

 

17.5 CrossFit Open Tips

CrossFit Open 17.5 Tips

Jame Headon’s 17.5 CrossFit Open Tips

 

We are now at the final workout of the 2017 CrossFit Open. Lets kill the last workout and finish of with a bang. The final workout of the Open is 10 rounds for time of 9 Thursters and 25 DU.

We hope that 17.1 17.217.3 and 17.4 of the Open here went well and you are now ready for the final workout, 17.5! You can find a full list of all all the different versions including scaled versions of 17.5 of the CrossFit Open here. Also if you haven’t seen Jamie’s blog on tips you can apply to the whole Open, make sure you check it out now before you take on the final workout. These tips can also be applied to your day to day training. Check out Jamie’s key tips on doing your best in the Open. We hope you guys have enjoyed our Open Blog series and that we helped contribute to all of your great scores.

Open Workout 17.5 Standards

 

17.4 CrossFit Open Tips

17.4 CrossFit Open Tips

Jame Headon’s 17.4 CrossFit Open Tips

 

 

We are now four workouts in and into the later stages of the Open. The fourth workout of the 2017 CrossFit Open is a repeat of 16.4 from Last year and is a 13 minute A.M.R.A.P (As many rounds/reps as possible) of 55 Deadlifts, 55 Wall-Ball Shots, 55 Calorie Row and 55 Handstand Push-Ups (HSPU) . You can find Jamie’s blog and video from last year here. Here is some notes from last years blog:

Deadlifts

  • Break them early. Try to stay at the bar, don’t be tempted step away
  • Try to breathe through your stomach, don’t take big breaths.
  • Do some box breathing or floor breathing in your warm-up

Wall-Ball Shots

After the deadlift your legs are going to feel tired and your black will be blown up so the main tips here are:

  • Stretch out your wrists before starting – roll them a little bit
  • Get straight into – Don’t loose time putting the ball down keep it up.

Calorie Row

  • Work hard from the start – get over the 900-1,000 mark
  • Aim to hold that pace the whole way through

Hand Stand Push-ups

By this stage you will be certainly feeling the burn but there’s a couple of things you can do to make the hand stand push-ups  a bit easier on yourself:

  • Get your measurements right. Put down tape on the mat/floor – use it as a guideline to ensure you don’t put hands too wide
  • Every time you push up, focus on pointing your toes down to the floor and heels up.
  • Use shoe tape on your heels – this will reduce friction and make your feet slide along the wall nicely

 

We hope that 17.1 17.2 and 17.3 of the Open went well and you are now ready for the third workout, 17.4! You can find a full list of all all the different versions including scaled versions of 17.4 of the CrossFit Open here. Also if you haven’t seen Jamie’s blog on tips you can apply to the whole Open, make sure you check it out now before you take on the final workout. These tips can also be applied to your day to day training. Check out Jamie’s key tips on doing your best in the Open.

 

 

Open Workout 17.4 Standards

 

17.3 CrossFit Open Tips

CrossFit Open 17.3

 

Jame Headon’s 17.3 CrossFit Open Tips

 

We are now well and truly into the 2017 CrossFit Open as we prepare to move past the halfway point. We hope that 17.1 and 17.2 of the Open went well and you are now ready for the third workout, 17.3! You can find a full list of all all the different versions including scaled versions of 17.3 of the CrossFit Open here. Also if you haven’t seen Jamie’s blog on tips you can apply to the whole Open, make sure you check it out now before you take on the final workout. These tips can also be applied to your day to day training. Check out Jamie’s key tips on doing your best in the Open. You can also find his 17.1 CrossFit tips here and 17.2 here.

Jamie has included a tutorial on C2Bs in this video. Make sure you do small sets, don’t force reps and save your grip. This will really help your strategy to get the best results possible. Best of luck!

Open Workout 17.3 Standards

17.2 CrossFit Open Tips

17.2 Crossfit Open Tips

Jame Headon’s 17.2 CrossFit Open Tips

 

 

We hope 17.1 of the Open went well and you are now ready for 17.2, the second workout! You can find a full list of all all the different versions including scaled versions of 17.2 of the CrossFit Open here. Also if you haven’t seen Jamie’s blog on tips you can apply to the whole Open, make sure you check it out now before you take on the final workout. These tips can also be applied to your day to day training. Check out Jamie’s key tips on doing your best in the Open. You can also find his 17.1 CrossFit tips here. Best of luck!

 

17.1 CrossFit Open Tips

17.1 CrossFit Open Tips

 

Jame Headon’s 17.1 CrossFit Open Tips

 

 

You can find a full list of all all the different versions including scaled versions of 17.1 of the CrossFit Open here. Also if you haven’t seen Jamie’s blog on tips you can apply to the whole Open, make sure you check it out now before you take on the final workout. These tips can also be applied to your day to day training. Check out Jamie’s key tips on doing your best in the Open. Best of luck!

 

 

Jamie Headon’s 2017 CrossFit Open Tips

2017 CrossFit Open Tips

 


Jamie Headon’s 2017 CrossFit Open Tips and Strategies

 

 

It is coming up to that time of the year again where athletes of all levels across the globe will be taking part in the 2017 CrossFit Open. As with last year, make sure to check our site every Friday where Jamie will be sharing with us his tips on how to get the best out each workout, what strategy you should employ to get the best results and let us know how he get’s on.

To kick things off Jamie has put together his top tips on how to prepare yourself for the 2017 CrossFit Open so make sure to check it out.

 

Meet the Members – Andrew Bennett

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Name: Andrew Bennett

 

Age: 38

 

Occupation: Clerical Officer

 

When did you join Chapter 2 Fitness: September, 2015

 

Why did you join C2F?

Wasted so much money on conventional gyms. Decided to try something different. Glad I did!

 

 

 

What do you like about training at Chapter 2 Fitness?

The weights and WODS for me. Friendly atmosphere. Never any problems finding someone to ask a question and always knowledgable answers

 

What positive changes have you noticed since you started training here?

Strength has definitely improved both legs and upper body. Weight loss also

 

Would you recommend Chapter2Fitness and if so why:

Most definitely I would! It’s just such a great atmosphere to the place and programmes are tailored to your needs. If there’s an element of a WOD that you’re not comfortable with they will substitute it with something else so you can still take part in it. Just a great gym overall, can’t recommend it highly enough.

Nutrition – The Other Piece of the Health Puzzle

Nutrition

By

Jayne O’Toole Nutrition Coach & C2F Athlete

Certified Nutrition Coach

 

The confusing and ever changing world of nutrition can seem daunting to enter. We look online, in magazines or on TV and we are bombarded with different diets, detoxes, plans , cleanses and so on all promising to change your life and give you washboard abs  or lose a huge amount of weight in a temptingly short timeline! Who doesn’t want that magic pill right?

With all this flying around it’s very easy to get confused or end up in a cycle of disordered eating and disappointment.

Can it be simplified? Is there a way to eat a healthy balanced diet without over complication, massive restriction or special potions?

Jayne O'toole CrossFit

The simple answer is yes!  Based on my studies in Sports Nutrition with Precision nutrition I believe that you can learn methods to achieve a healthy body composition, build lean muscle and even boost performance without “dieting” and unhealthy restriction. Consistency in activity and nutrition will lead to positive sustainable results that no fad diet or magic pill can compete with no matter how pretty the packaging
I was approached last year to introduce my Real Nutrition Challenge to the members at Chapter 2 Fitness as the team here wanted to ensure that their members had access to nutritional support and coaching. My approach focuses on the development of healthy sustainable nutrition for life which was seen as a good fit for the C2F community

The concept is that this challenge will realistically fit into a busy lifestyle while achieving results that are sustainable after the challenge is complete.  The tools you learn can be sustained around work, training, family, travel and other commitments.  The goal is that participants walk away from this challenge having learned how to kick-start a life of healthier eating while also learning the basics of fuelling performance.

Improved body composition and fat loss is a wonderful by-product of applying the tools learned in this challenge.  However unlike other challenges I wanted to set participants up for continued success. My challenge is not about extreme weight loss, deprivation or restriction.  Developing better habits can be challenging initially but ultimately rewarding and most importantly sustainable.

The challenge involves more than what you eat as certain lifestyle changes will contribute to your overall health fitness and wellbeing. Eating right, getting active and prioritising rest and recovery all play a key role in wellness.  I touch on all of these factors throughout the process offering advice and support as it progresses.

My nutrition coaching hasn’t been the only thing that was a good fit, I was so impressed with the warmth community spirit, and standard of athletes that I decided to move gym and join the C2F community as a member.  I’m almost as passionate about my training as I am about nutrition so finding somewhere that makes me feel so welcome and excited to train is invaluable. I’ve already seen some notable improvements in gymnastics thanks to some fantastic coaching and advice from Jamie Headon.  I’m really looking forward to developing as a member of the team and fantastic community!

 

Nutrition Tips

 

After 2  successful runs of my initial challenge that saw impressive dedication from members leading to  significant improvements in body fat %, lean muscle development, weight loss and  performance. Another recurring piece of feedback has been that participants felt they had the confidence that they would sustain the results and felt they had developed a healthier relationship with food!  Knowing that people have learned the tools to continue on a healthier, happier path with sustainable results is the best outcome possible to me.  What’s the point of losing 5 kg to gain back 6 and feel like a failure?

I’ve worked on the past 2 challenges with a diverse range of age, genders, body composition and goals.  Every participant I reviewed achieved something significant and positive from those who applied every step on point and lost several kg and even one participant who reduced their body fat from 30 % to 19% (5 weeks of perfect compliance) to others who felt that they couldn’t give 100 % and still saw significant results, realising that all it took was some consistent positive changes.

Getting active and eating better is something you will never regret. The impact it has on all aspects of your life is huge.   I know my love of CrossFit and all things fitness and nutrition has had a profound impact on me mentally and physically it’s why I’m so passionate about coaching others.

With that in mind I will be introducing some changes to The Real Nutrition challenge structure heading into 2017!

I will now have 2 levels to choose from.

 

LEVEL 1 

Level 1 is perfect for those who want to learn tools to improve their overall approach to healthier eating.  I will introduce you to proven methods regarding portion control and nutrient balance tailored to your specific requirements without the need of weighing food or counting calories.  You will learn the basics of fuelling performance and how to time your nutrition around your workouts. This challenge will teach you sustainable habits you can apply long term while helping you to reduce weight (where applicable) and more importantly body fat while building lean muscle and sustaining performance.

 

LEVEL 2

Level 2 I would recommend for those who wish to try something more challenging and want to start really dialling in on their nutrition .This challenge will require measuring, weighing and tracking of calories and macronutrients. I will set participants calorie and macronutrient targets to follow and track.  Some knowledge and experience along with willingness to meal prep and track would be beneficial.

 

I work with a variety of clients from varying backgrounds and athletic ability the majority of which I work with on similar principles to what I offer in my Level 1 challenge. Some of my clients with more specific athletic or body composition goals would use a more dialled in approach developing further on from what is offered in the Level 2 challenge.

 

Jayne Kettlebelle Nutrition

 

For more information on the challenges and if you are interested in coming on board in my next run or in a personal programme email jayne@chapter2fitness. Or come ask me a question if you see me before or after class!

 

 

Meet the Members – Ciara O’Reilly

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Name: Ciara O’Reilly

Age: 29

Occupation: Primary school teacher

Sport: Gymnastics/Trampolining

When did you join Chapter 2 Fitness: August 2015

 

Training background:  

Gymnastics was my sport from about 8 to 18, after this I coached for about 5 years. In college I did some Trampolining and one or two competitions. After this I joined Ben Dunne for a few years but then got bored so decided to join C2F!

 

What do you like about training at Chapter 2 Fitness?

I love that everyday in C2F is different. It’s very different from going to a typical gym where you follow your own programme or do what you feel like on that given day. Your body doesn’t get used to any exercise as you’re working a whole different muscle group from one day to the next. You push yourself to the max and are secretly competing with everyone else in the workout! Everything is explained in detail and you don’t feel like an eejit if you have to ask more questions.

Another great aspect is the sociability of the gym. Everyone is so friendly and makes a huge effort to include you and encourage you along. Not to mention the nights out! #carnage

 

What positive changes have you noticed since you started training here?

I definitely feel much more toned and my fitness level has hugely improved. As part of some warm-ups we do a 400m run. You wouldn’t think 400m is a big ask but as someone who wasn’t used to running it was something that I found quite difficult when I first started C2F, now it’s a doddle. It’s small improvements like this that you see all the time which really encourage you to keep training.

 

Would you recommend Chapter2Fitness and if so why:   

When I first started C2f I said to myself if I go to the classes 3 times a week it will be worth while money wise and to be honest I thought three times per week was enough exercise. I remember asking some of the other girls how many times they trained and was shocked that most of them trained 5+ times per week. I was thinking that seems a bit much and to be honest a bit extreme!

Now I am up there with the best of them in the gym nearly every day. It’s a total addiction and the buzz you get from the craic in the class and how you feel after is like nothing else. There are days that I go into the gym feeling so tired and leave full of energy. The atmosphere is so warm and everyone is so welcoming. It’s a place you leave in a better mood than the one you came in with.