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16.4 CrossFit Open Tips

16.4 Crossfit Open Tips


Jamie Headon 16.4 CrossFit Open Tips and Strategies

 

16.4 of the CrossFit Open 2016 has been announced! We are now four workouts in and into the later stages of the Open. The fourth workout of the 2016 CrossFit Open 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). Despite the workout being another A.M.R.A.P, 16.4 is a different beast and certainly requires a strategy. 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 Headon’s tips on how to take on 16.3 and what he found tough, check out our blog here.

 

 

16.4 CrossFit Open Tips

This a workout you that you only want to do once, it’s very taxing so you’ll want to get it right. The key here is to keep your focus and push yourself as hard as you can

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

If you want to find out more tips about hand stand pus-ups check out the video below for detailed instructions:

 

 

 

Check out the video below to see Jamie covering 16.4 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 16.3 of the CrossFit Open here. Also don’t forget that if your taking part in the 2016 CrossFit Open you can’t miss Jamie’s blog on tips you can apply to the whole Open. Check out Jamie’s 5 key tips on doing your best in the Open. Best of luck!

 

 

16.3 CrossFit Open Tips | CrossFit C2F

16.3 CrossFit Open Tips

 

16.3 of the 2016 CrossFit Open has been announced! After a gruelling first two workouts, the third workout of the 2016 CrossFit Open is a 7 minute A.M.R.A.P (As many rounds/reps as possible) of 10 Power Snatches and 3 Bar Muscle Ups. 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 Headon’s tips on how to take on 16.2 and what he found tough, check out our blog here.

 

16.3 CrossFit Open Tips 2016

 

Jamie Headon 16.3 CrossFit Open Tips and Strategies

 

With this workout there is only two movements to worry about but multiple ways of approaching it. What I found blew up first was my forearms and my shoulders. To avoid blowing them out too quickly, here are a few tips and strategies on how to best perform these exercises and the workout itself;

 

Power Snatch

 

  • Go for a Muscle Snatch instead of a Power Snatch to save yourself some time. Check the video below to see an example of me doing this.
  • Try go unbroken if you can! If you can’t break it up into two 5’s
  • Again as with the first two workouts, think about your BREATHING.

 

“It goes without saying, you want to go hook grip the whole way through this”

 

Bar Muscle Ups

 

  • Lets get a big (controlled) Kip so you are not burning out your arms so much.
  • Once you have pressed out, make sure to work a slow negative to ensure that you fall into a good kip and maintain control. You will also see how I’m doing this in the video below
  • BREATHE

 

Check out the video below to see Jamie in action during 16.3 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 16.3 of the CrossFit Open here. Also don’t forget that if your taking part in the 2016 CrossFit Open you can’t miss Jamie’s blog on tips you can apply to the whole Open. Check out Jamie’s 5 key tips on doing your best in the Open.

 

16.2 CrossFit Open Tips

16.2 Crossfit open tips

 

16.2 of the 2016 CrossFit Open has been announced and it is certainly one you will need a strategy for. The workout is a 4 min A.M.R.A.P with a twist. If you haven’t had a chance to see the 16.2 workout yet, check out the video below with all the information and movement standards. Have you planned out how you are going to approach the workout yet? Have you set yourself a target? In order to well in this workout it is crucially important to strategise. Don’t worry, as Ireland’s No.1 ranked CrossFitter (who is currently sitting at No.1 in Ireland after 16.1) and Chapter 2 Fitness Coach, Jamie Headon has shared his tips on how to take on 16.2. If you missed his tips on how to take on 16.1 and what he found tough, check out our blog here.

 

Jamie Headon 16.2 Tips and Strategies.

 

1. Open hand Grip on the Toes to Bar

You want to stay relaxed through the forearms. This will stop you from tightly griping and pulling on the bar and should help with a tighter swing where you can concentrate on breathing.

 

2: Move from the start

This is a fast workout and your heart rate will shoot up very early on in the WOD. Unless you think you will finish the workout I would not be overly concerned with pacing. Move with purpose and get as much time in the bank as possible for the later rounds.

 

3: Break up the T2B:

Don’t force reps. Hit comfortable sets but keep moving. No need to max out to do an unbroken round. This will only leave you messing up your double under’s or needing to rest before you even start them.

 

“The main thing, hit it pretty damn hard!”

 

4. Stay by the bar

Don’t let bad habits creep in. Drop the bar but stay by it, a couple of breaths and go again. Walking backward and forwards only wastes time and does nothing for recovery.

 

5 No Belts

Unless the weight is very heavy for you, don’t belt up. It is hard enough to breathe without a belt tightly wrapped around your abdomen. The process of taking it on and off will only waste time and cause you to rest longer than necessary.

 

6. Go Hard!

This one is straight forward Go Hard Or Go Home.

 

Check out the video below to see Jamie in action during 16.2 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 16.2 of the CrossFit Open here. Jamie took on 16.2 this morning and was happy with the results. Also don’t forget that if your taking part in the 2016 CrossFit Open you can’t miss Jamie’s blog on tips you can apply to the whole Open. Check out Jamie’s 5 key tips on doing your best in the Open.

 

16.1 CrossFit Open Expert Tips

16.1 Crossfit Open

 

So the first workout of the 2016 CrossFit Open, aka 16.1 has been announced. The workout is a 20 min A.M.R.A.P and is listed below in the official video. Are you wandering how to do your best? Unsure of what strategy to take? Want to know how to avoid pitfalls that will loose you time? Dont worry, here is a video from Ireland’s No.1 ranked CrossFitter and Chapter 2 Fitness Coach, Jamie Headon with his tips on how to strategise for this workout and do the best you can.

 

“The hardest part for me was between that 12 – 16 minute mark”

 

 

“Stay relaxed in my shoulders and let my shoulders drop, and that’s going to let me breath”

You can find a full list of all the movement standards and scaled versions of 16.1 of the CrossFit Open here. Jamie took on 16.1 this morning and was happy with the results. Remember it’s important to enjoy yourself throughout the workouts. If you are taking part in the 2016 CrossFit Open then make sure you don’t go in blind. Check out Jamie’s 5 key tips on doing your best in the Open. Watch this space as Jamie will be giving us all his tips every Friday.

 

Jamie Headon’s 2016 CrossFit Open Tips

Crossfit Open at Crossfit C2F

 

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 2016 CrossFit Open.  I have put together 5 key tips to help you get the most out of the Open!

 

1. Know the movements that are likely to come up

Every year the same “Gymnastic” movements show up in the CrossFit Open that seem to catch everyone out. These include Pull ups, Toes to bar, Muscle ups and more recently Chest to bar pull ups and Hand stand push ups (HSPU). These movements usually catch people out as they are mostly performed under fatigue after a big set of Burpees, wall balls, etc. Find a number of reps that you can always do comfortably without requiring a long break to get back on the bar. This will help you strategize and chip away at a high skill workout without maxing out, taking long breaks, getting stuck or loosing your kipping swing leaving you unable to complete any more reps.

 

2. Look After your hands

5 weeks of workouts is a long time. The last thing you want is to tear your hands in week one and have a nasty cut for the remainder of the Open. Get tape (Rocktape is good) and make sure to get used to training with tape on your fingers. It seems basic but you will know all about it when half your hand is left on the bar.

 

Jamie Headon & Mathew Fraser

 

3. Have a Strategy

Take some time to look at the workout. Pick out what you are good at and what might slow you down.  Set a realistic target of how far you are going to get and how you are going to get there. Don’t fall into everyone else’s plan. I like to imagine myself doing the workout. This allows me see where the workout will get the toughest, where I have to dig deep to stay in the game. Becoming familiar and comfortable in an uncomfortable situation is the key to doing your very best.

 

4. If it’s not broken, don’t change it

If I Train at 8 am every day and eat porridge and a banana every morning before I workout, I am not going to suddenly go and do my Open workout in the evening, change my diet and fill myself with pre workout. This will only set you up for failure. At the end of the day the CrossFit Open is just another workout, so stick to what you are used to because that is where you are at your best.

 

Jamie Italian Open Crossfit

 

5. Kick ass
Enjoy your self. We do this because it is fun. It is not meant to be stressful. Hit the workout with a training partner, push yourself to the limits and get the best score you can. Once that week is over, move on and look forward to the next week. Everyday, every challenge, every workout is a learning curve so don’t get stuck up on what went wrong. Celebrate what went well and move on. The more you enjoy it the better you will preform.

 

Keep an eye on our blog as I will be posting a video every Friday afternoon throughout the competition, where I will take you through the workouts and give you tips on how best to approach them. Below is our latest video on HSPU tips. Check it out!

 

 

Jamie Headon | Chapter2Fitness | CrossFit C2F

CrossFit C2F Programming Thursday 20th-26th

Thursday OLY 20thFriday 21stSaturday 22nd
W.UW.UW.U
Run 100mRun 100mBench Day Baby l
10 Landing stance15 KB S
10 Snatch Pull3 Inch workLight Weight
5 Muscle Snatch5 Kipping pull up
4 rounds4 Rounds
StrengthStrength
5 Rounds5 Rounds
Power Snatch X 3Deadlift X 3 @ 85%
OH Squat X 2Rest 30 Sec
Snatch Bal X 1HSPU X 3
Rest 2 MinRest 2 Min
WODWODWOD
5 Rounds6 Rounds For TimeTeam WOD
8 Pull upRun 100m5 Rounds
4 C&J10 Burpees to bar30 Wall Ball
4 Front Squat30 KB Swing
30 Pushup
Run 100 M
Monday 24thTuesday 25thWednesday 26th
W.UW.UW.U
6 Min AMRAP4 Rounds3 Rounds
30 Sec Skip30 Sec HS Shoulder tap10 Pike up
5 Kipping Pull up10 Hollow Rock4 Broadjumb
10 Skater Squat10 Kipping swing6 Burpee
5 Sumo Squat
StrengthStrengthGymnasty
5 Rounds5 Rounds15 Min
Reverse KB Lunge X 20Push Press X 5 @ 75-85%5 Strict pull up to push away
rest 30 SecRest 30 SecPartner Head Stand 1 Min
Wall Climb Hold X 60 SecBent over KB Row X 1512 WTD Pistol
WODWODWOD
10 Min AMRAP21-15-9Partner 15 Min Split as needed
10 Wall BallDeadlift 80/5020 KB Push Press 24/16
5 BurpeeAir Squat100 Med ball Run
15 Sit upT2B10 Pull up

CrossFit & CrossFit Strength

LOGO-Black-A3
CROSSFIT

Wednesday
W.U
2 Rounds
Run 100M
Wall Climb X 30 Sec
6 Min AMRAP
5 KB Press
10 Scap Pull up
30 Sec Hollow Hold

Strength
4 Rounds
Landmine Press X 8 E/A
Dips X 8-12
Rest 2 Min

WOD
10 Min AMRAP
Med Ball Run X 100M
Wall Ball X 20
Pull up X 10

Thursday
W.U
45 Sec Skip
4 Rounds
Clean pull X 10
Landing Stance X 10
Goblot Squat X 6

OLY
20 Min AMRAP
Power Clean X 2
Clean X 3
Rest 90 Sec Between Rounds

WOD
4 Rounds For Time
Front Squat X 8 (60/35)
Med Ball Push up X 10
DUs X 30

Friday
W.U
2 Rounds
Run 100 M
Lunge X 20
6 Min AMRAP
20 M Farmers Carry
10 Scap Pull up
10KB Deadlift
Strength
5 Rounds
Deadlift x 5
Front Leaning Raise X 30 Sec
Rest 2 Min

WOD
12 Min AMRAP
25 KB Swing (24/16)

30 DUs
10 Push Press (45/20)

CROSSFIT STRENGTH

Wednesday

Chest & Arms

A1. Bench Press 5X5 @ 80-85% 1RM

A2. Planks 30sec @ B/W

90-120s rest between Rounds

B1. Alternating Bicep curls 5/5 x 5 @ 75% 1RM

B2. French Press 5×5 @ 80-85% 1RM

EMOM

  1. HRPU x 8
  2. Supine grip Chin Ups x 6

Thursday

Quads, Core & Triceps

A1. Back Squat 5×5 @85% 1RM

A2. Hollow Arch 5 x 30sec

90-120s rest between Rounds

B1. Tricep Dips 5×6 @ B/W

B2. Bulgarian Split Squat 5x 4/4 Heavy

EMON

  1. Wall Balls x 6
  2. Knee 2 Elbow x 8

 

Friday

Hams & Back

A1. Dead Lift 5×5 @85% 1RM

A2. Reverse Flys 5×6 @75% 1RM

Tricep Dips 5×6 @ B/W

B1. T-Bar Row 5×5 @ 80-85% 1RM

B2. Single leg Bridge 4/4 @ B/W

EMON

  1. Kettle Bell Swings X 6 Heavy
  2. Ring Rows x 8 / Pull Ups x 6

CrossFit C2F Competition, BBQ and Open day Saturday 6th of June 12.30pm

 

THE WORKOUTS!!LOGO-A3

WOD 1
Team Have:
8 Min To Establish
Max Bench Press
8 Min To Establish
Max Front Squat
Score Is Total weight team lifted

WOD 2
8 Min AMRAP
Run 100M (All team members)
30 Sit Up
40 STOH 30/15kg

WOD 3
9 Min AMRAP
5 Burpee
10 Box Jump
15 Wall Ball (10/6kg)

Partner Not working must hold Kettle bell (24/16kg) off the floor, If it hits the ground: 10 Burpee penalty

WOD 4
3 Rounds
Partners all work for max reps

Alternate Exercises
1: KB Swing (20/12kg)
2: Pull ups/ ring rows (2 ring rows for 1 pull up)
3:Front Squat 50/25kg
Rest 1 Min between Rounds
images (49)

Weeks Programming, Test week 2!!

images (48)
Monday
W.U
2 Rounds
45 Sec Skip
30 Sec Soas Stretch Each Leg
6 Min AMRAP
30 Sec Wall Climb Hold
10 Wall Squat
10 Prone Y Raise
10 Lunge

Strength
4 Rounds
B.B Lunge X 16
Hollow Hold X 30 Sec
Rest 90 Sec

WOD
Every 3 Min X 21 Min
Curb Run
30 DUs
15 Wall Ball
5 Burpee Box Jump

Tuesday
W.U

2 Rounds
45 Sec Skip
30 Sec Deep Squat Hold
30 sec Lunging Lizard
6 Min AMRAP
10 Scap Pull up
5 Broad Jump
5 Clean Pull
10 KG Squat

Strength
18 Min to Find Max Clean/Hang Clean
Every 3 Min X 18
Set 1(4 Reps), Set 2(3 Reps), Set 3(2 Reps), Set 4(1 Rep), Set 5(1 Rep), Set 6(1 Rep)

WOD
12 Min AMRAP
1 Power clean
2 Front Squat
4 lunge
8 C2B pull up

Wednesday

W.U
Gymnastics
12 Min
5 Banded Muscle ups
30 Sec wall climb/Partner handstands
30 Sec L Sit

WOD
3 Rounds For Time
5 M.U/10 C2B/15 Ring Row
10 Deadlift
50 DUs

Thursday
W.U
2 Rounds
45 Sec Skip
45 Sec Wall Climb Hold
6 Min AMRAP
5 Hollow Hold>Arch
10 Kiping Swing
5 Downward Dog Push up

Strength
6 Rounds Every 2 Min X 12min
Push Press X 5 Reps

WOD
5 Rounds
12 DB Snatch
12 T2B

Friday
W.U

2 Rounds
45 Sec Skip
30 Sec Bear crawl
6 Min AMRAP
30 sec T spine stretch
5 Box jump
10 wall squat

Strength
18 Min to Find Max Front Squat
Every 3 Min X 18
Set 1(4 Reps), Set 2(3 Reps), Set 3(2 Reps), Set 4(1 Rep), Set 5(1 Rep), Set 6(1 Rep)

Partner WOD
3 Rounds
400 M Run
8 Front Squat (80/50)
3 Rounds
400 M Run
8 Thruster (40/30)
Alternate Exercises

Saturday

2 Rounds
Run 100m
30 Wheel Barrow
6 Min AMRAP
5 push up
5 pull up
6 lunging lizard +1 roll

Strength
Every 2 min X 20 Min
Bench Press X 3
D.B Curls
WOD
Surprise!! 😉

Programming Test Week 1!!

IMG_1482

Monday
W.U
2 Rounds
45 Sec Skip
30 Sec Couch Stretch
6 Min AMRAP
10 Wall Squat
10 Kipping Swing
10 Prone Y Raise

Strength
Every 2 min X 12
Bulgarian Split Squat X 8 Reps each leg @ 3.0.X.1

WOD
10min amrap:
5 hspu(3wall walks)
10 burpees
9 KB Swing

Tuesday
W.U
2 Rounds
45 Sec Skip
10 Reverse Dislocate
6 Min AMRAP
30 Sec Wall Climb
10 Scap pull up
10 V up

Test
18 Min to Find Max Push press
Every 3 Min X 18
Set 1(4 Reps), Set 2(3 Reps), Set 3(2 Reps), Set 4(1 Rep), Set 5(1 Rep), Set 6(1 Rep)

WOD

WOD 3rnds:
60 sec Max rep thruster
rest 60 sec
60 sec Max rep pull ups(ring rows)
rest 60 sec

Wednesday

12 Min
HS Hold/ Walk
M.U Transition X 8
Chest 2 Bar pull up X 5
30 sec hollow hold
Followed by
10 Back Extension

WOD
WOD
800m run
50kb swings
800m run
Thursday

W.U
2 Rounds
45 Sec Skip
4 Inch Worm
6 Min AMRAP
10 KB Swing
10 Kipping Swing
10 Prone Y Raise

Test
18 Min to Find Max Deadlift
Every 3 Min X 18
Set 1(4 Reps), Set 2(3 Reps), Set 3(2 Reps), Set 4(1 Rep), Set 5(1 Rep), Set 6(1 Rep)

 

WOD
E4MOM X 20mins
20 wallballs
40 doubles

Friday
W.U
2 Rounds
45 Sec Skip
1 Duck Walk
6 Min AMRAP
10 Goblot squat
8 Ring Row
6 Broad Jump

WOD
DT
5 rounds
12 deadlift
9 hang cleans
6 stoh

Saturday

W.U
2 Rounds
Run 100 M
1 Bear Crawl
6 Min AMRAP
5 HRPU
5 Scap Pull up
5 Band Pull Apart
Test
18 Min to Find Max Bench Press
Every 3 Min X 18
Set 1(4 Reps), Set 2(3 Reps), Set 3(2 Reps), Set 4(1 Rep), Set 5(1 Rep), Set 6(1 Rep)

 

WOD

In teams of three:
30min AMRAP
400m run
30 swings
20 box overs.
All three athletes working on a station and alternate when a station becomes free