Blog | Workout of The Day - Chapter 2 Fitness

Member Marcus Hide’s Injury Progress

Marcus Hide Injury Progression

 

Marcus started training with us here at Chapter 2 in February this year. He had been suffering from a string of shoulder injuries for years, undergoing long periods of rehabilitation, constantly in and out of physiotherapists. You can see in the image above that was taken a few months into Marcus’s rehabilitation where his shoulder was at.

He had originally injured it through rugby, continuing to play leading to long thoracic nerve, rotator cough and seratus damage to name a few. The image below is how you would normally find Marcus.

 

Marcus Hide Mobility

 

Here is what he has to say:

Since starting training with Chapter 2 I have gone from sitting out of workouts, modifying exercises and pain management to beginning to move properly, pressing overhead and feeling better then ever. I attribute this to the coaching of Jamie and Gary and how they not only gave me step by step progressions to work on, they also ensured I wasn’t doing my normal conveyer belt of recovering and re-injuring. It’s no surprise that I have gotten to this stage by being coached by a physical therapist and Irelands no.1 ranked CrossFit Athlete. I highly recommend Chapter 2 Fitness for anyone who wants to meet their fitness goals, whether it’s improving your movement, loosing weight, getting stronger or just keeping in shape.

 

 

Check out the video below to see how Marcus has progressed from being unable to hold a phone to his ear without pain to doing 9 strict Muscle Ups.

 

Meet The Members – Gillian Nolan

screenshot_20161007-145933-min

Name: Gill Nolan

Age:  26

Occupation: Marketing Executive
Sport:   I used to play hockey. Not anymore!


When did you join Chapter 2 Fitness
:     Summer 2014

 

Training background & why did you change or why did you join C2F: 

I played sport throughout school. I tried the gym a couple of times but always found it quite boring & didn’t really know what to do. I initially started with boxercise in C2F and loved the social side and having a coach there to motivate you.

 

What do you like about training at Chapter 2 Fitness?

Great coaching. A really friendly, fun atmosphere. It’s competitive in a very positive way, pushing you to work hard.

 

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

Strength & fitness improved massively. I gained a lot more muscle and lost body fat. The classes are great for stress levels!

 

Would you recommend Chapter2Fitness and if so why:

100%! C2F has really changed my attitude towards fitness & exercise. I see being active as part of my lifestyle now and I enjoy it rather than it being a chore.

All members are very friendly, there’s a definite team atmosphere and a lovely social side to the gym.

The coaches are all brilliant. They’re very knowledgeable and professional without being intimidating.

Meet the Members – Philip Masterson

Philip Masterson CrossFit

 

Name: Philip Masterson
Age: 26
Occupation: Director of new venture for healthy food and specialty coffee

 

Sport:
Currently Crossfit and skiing if I can once a year. Previously I started out horse riding from a young age stopped at about 13 years old where I then started rugby in school and also sailing in a local club. I gave up rugby after juniors and started riding again. I went up through the ranks in sailing and instructed for one season, when I gave it up to focus on riding, which then led to pursing show jumping as a career as I went through college. After college I spent a year abroad in the Netherlands riding for a dealer.


When did you join Chapter 2 Fitness:

Officially I joined C2F last May but I had trained in C2F when 353 were there

 

Training background & Why did you Join C2F?:Philip Masterson CrossFit

I had done some weight lifting in school but had no direction as how or what to do but I have always been very active in sports. When I finished show jumping I was fairly scrawny and weighed just over 11 stone. When I finished riding I wanted to keep fit and get in a bit of shape so I did some local bootcamps but got to a stage where it became a bit repetitive, boring and very limiting. It was better than going to the gym on your own but still fairly basic.

I had been doing Crossfit for about 2 years before joining C2F and I moved there because I wanted to get competitive, and it was their expert coaching that attracted me combined with the fact that they cater for everyone in a great environment at competitive pricing. So if you just want to get fit or lose weight you can and if or when you want to take it to the next level you have it all with a physiotherapist watching over you.

 

What do you like about training at Chapter 2 Fitness: For me it’s got to be that I know I’m in very good hands and the coaches tailor programming to your needs and in my case it’s to compete. It’s also great if you are under pressure for time you can get in and out in one hour and have a great workout in that hour. I feel what s unique about C2F is they have good balance between their clients there is something for everyone and they tailor it to you.

 

What positive changes have you noticed since you started training here:
Mobility, Strength and fitness have dramatically increased. I couldn’t touch my toes and now I can squat +90kg over my head. It’s also a great way to relieve any stress in your life (not that I’d have any)

 

Would you recommend Chapter2Fitness and if so why:
110%, it’s a great way to achieve your fitness/weight goals no matter what they with a great group of people.

Pull Up Progressions | Kipping Swing to Butterfly

Pull Up Progressions

 

Pull Up Progressions – Jamie Headon

Over the past two weeks we have shared with you Jamie’s tips on Pull Up Progressions, starting off with the Kipping Swing, progressing to the Kipping Pull Up and moving on to the more complex gymnastic skill, the Butterfly Pull Up. We have compiled the three blogs together to give you one blog as a resource for your own progression through these skills.

 

Progression 1 – The Kipping Swing

The first step is perfecting the Kipping Swing. If you are interested in developing your core strength, improving your scapular stability or are looking to learn how to do Kipping Pull Ups, then it is crucial to work on your Kipping Swing. Check out the first video of our Pull Up progressions below where Jamie is sharing his tips on how to perfect the Kip with some basic drills that include;

  • Hollow Hold
  • Hollow Rock
  • Hollow Arch
  • Bar Drills

Learn how to do these drills and then start implementing them into your training.

“Don’t break from the hips or the shoulders”

 

 

Progression 2 – The Kipping Pull Up

The Kipping pull up is a CrossFit Gymnastics skill. We do not use this skill to build strength, we use it to accumulate an element of gymnastics  volume in our workouts. The kipping pull up done correctly requires a huge amount of core strength and control. To perfect this movement we perform numerous floor drills focused on strengthening the Abbs, glutes and lower back.

As CF Gym we train a lot of strict pulling work which passes over into our gymnastics and Olympic lifting. This includes Scap work, strict pull ups and progressions such as negatives and isometric holds. Before you can do kipping work we make sure all athletes have gone through their strict progressions and have both the mobility and strength in their shoulders to learn the Kipping swing and kipping pull up.

The kipping pull up is a very useful tool and is the first stepping  stone before learning harder progressions such as chest to bar pull ups, bar muscle ups and work on the rings. The kipping pull up is not to be mistaken as our only method of performing pull ups. Strict pull ups are a huge part of strength work which are often not seen in our daily workouts (WOD) but are a big part of our strength piece. Check out the video below on how to perform the Kipping Pull up correctly.

 

 

Progression 3 – The Butterfly Pull Up

Moving on from the Kipping Swing and the Kipping Pull Up, we are going to have a look at another gymnastic movement, the Butterfly Pull Up. In CrossFit, your ability to be efficient with exercises and to perform movements quickly has a significant effect on your scores. The Butterfly Pull Up is a gymnastic skill that helps you improve both of these aspects and ultimately helps dramatically improve your WOD times. The final video below shows how to perfect this movement. If there is a particular skill or exercise you would like to learn more about and get Jamie’s tips, let us know!

 

How to do a Butterfly Pull Up | CrossFit C2F

Butterfly Pull Up
 

How to do a Butterfly Pull Up

Moving on from the Kipping Swing and the Kipping Pull Up, we are going to have a look at another gymnastic movement, the Butterfly Pull Up. If you haven’t seen our last two blogs, check out  How to Perform the Kipping Swing here and How to do the Kipping Pull Up Properly here.

In CrossFit, your ability to be efficient with exercises and to perform movements quickly has a significant effect on your scores. The Butterfly Pull Up is a gymnastic skill that helps you improve both of these aspects and ultimately helps dramatically improve your WOD times. Check out the video below, where Ireland’s No.1 ranked CrossFit Athlete, Jamie Headon, shows how to perfect this movement.

 

How to do a Kipping Pull Up Properly

Kipping pull up Tips

How to do a Kipping Pull Up

 

The Kipping pull up is a CrossFit Gymnastics skill. We do not use this skill to build strength, we use it to accumulate an element of gymnastics  volume in our workouts. The kipping pull up done correctly requires a huge amount of core strength and control. To perfect this movement we perform numerous floor drills focused on strengthening the Abbs, glutes and lower back. Check out our previous blog on How to Perform the Kipping Swing.

As CF Gym we train a lot of strict pulling work which passes over into our gymnastics and Olympic lifting. This includes Scap work, strict pull ups and progressions such as negatives and isometric holds. Before you can do kipping work we make sure all athletes have gone through their strict progressions and have both the mobility and strength in their shoulders to learn the Kipping swing and kipping pull up.

The kipping pull up is a very useful tool and is the first stepping  stone before learning harder progressions such as chest to bar pull ups, bar muscle ups and work on the rings. The kipping pull up is not to be mistaken as our only method of performing pull ups. Strict pull ups are a huge part of strength work which are often not seen in our daily workouts (WOD) but are a big part of our strength piece. Check out the video below on how to perform the Kipping Pull up correctly.

 

How to Perform the Kipping Swing

Kipping Swing Tips

 

Learn How to do the Kipping Swing

If you are interested in developing your core strength, improving your scapular stability or are looking to learn how to do Kipping Pull Ups, then it is crucial to work on your Kipping Swing. Check out the video below where Jamie is sharing his tips on how to perfect the Kip with some basic drills that include;

  • Hollow Hold
  • Hollow Rock
  • Hollow Arch
  • Bar Drills

Check out the video below to learn how to do these drills and then start implementing them into your training.

“Don’t break from the hips or the shoulders”

 

16.5 CrossFit Open Tips

CrossFit Open Tips 16.5


Jamie Headon 16.5 CrossFit Open Tips and Strategies

The final workout of the 2016 CrossFit Open aka 16.5 has been announced and it’s a blast from the past. The workout is a repeat of 14.5 that most of us will have struggled through two years ago. The workout is 21-18-15-12-9-6-3 of Thrusters and Burpees. Just like the other workouts, it is crucial to go into 16.5 with a strategy, especially those who are looking to ramp up their scores and finish of the CrossFit Open with a bang. As always, before you start make sure to check the movement standards which you can find at the bottom of the page. If you missed Jamie’s tips on how to take on 16,4, check them out here.

 

Warm up

In your warm up, make sure to mobilise as much as possible, primarily focussing on the Front Rack and Overhead position. You will be spending a lot of time in both of these positions as this workout requires a high volume of Thrusters. To do this I recommend:

  • Using Bands
  • Foam Rolling
  • Overhead Squats (Find a good locked out position and get comfortable sitting at the bottom)

 

16.5 CrossFit Open Tips

 

Thrusters

Thrusters are what will give you good time or break you on this workout.

 

  • Ensure you are Catching the Bar on your Shoulders – The main reason for the suggested mobilisation/warm up is to make sure that you do not struggle at all dropping the bar down and catching it on your shoulders with this exercise. Make sure you are not dropping it on your wrists

 

  • Breathing – Make sure you are not holding your breath and only breathing out at each press

 

  • It’s Ok to take a Breather – If you are taking a breather make sure to do it while in the Overhead position instead of the Front Rack position as it can restrict your breathing.

 

  • Don’t put the Bar Down – Try to put the bar down as little as possible and go unbroken if you can. If you know this isn’t possible and you are choosing to break up the workout, make sure to have a strategy for this based on what you know you can do.

 

  • Go Hard – This is where you will make your time on this workout

 

Have a strategy and stick to it. Think of something you can definitely do. Don’t just be making it up when your in there.

 

 Burpees

 

  • Try do Burpee Step Ups – This will reduce the amount of time you spend stepping up to the bar. See what they look like here.

 

  • Keep Moving – If you can, keep moving the entire time!

 

  • Get on the Bar – As soon as your finished your Burpees, pick up the bar and start repping.

 

Finally if you took part in 14.5 two years ago, LETS BEAT THAT TIME!

 

Check out the video below to see Jamie covering 16.5 and his description of how to do your best.

 

 

You can find a full list of all all the different versions including scaled versions of 16.5 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 5 key tips on doing your best in the Open. Best of luck!