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Training for the week ahead January 23th 2017 Monday: Strength: Back Squat 5x5 Conditioning: 13 min AMRAP 7 Thrusters 50/30kg 9 Burpees Over the bar 11 Pull Ups (Chest To Bar) EMOTM: Odd: 12 Pistols Even: 60 Double Unders/Skips Tuesday: Strength: Bench Press 5x5 Conditioning: 5 Rounds of: 3 min AMRAP 3 Power Cleans 60/40kg 6 Burpees 9 Sit Ups 1 min Rest between intervals. EMOTM: Odd: 60 Skips/Double Unders Even: 13 Toes To Bar/Knee Raises Wednesday: Strength: Clean + Push Press/Jerk 10x2 Conditioning: 10 min AMRAP 2/4/6/8/10… Pull Ups Or Bar Muscle Ups Deadlift 100/70kg EMOTM: Odd: Calorie Row: Male 15 Cals Female 11 Cals Even: 10 Push Ups (HSPU) Thursday: Strength: Front/Overhead Squat 5x5 Conditioning: 16 min AMRAP 5 Hang Power Cleans/Hang Power Snatch (Advanced add 5-10kgs each round) 10 Wall Balls 15 Toes To Bar EMOTM: Odd: 12 Kettlebell Swings Even: 50 Double Unders/Skips Friday: Strength: Thruster 10x3 Conditioning: 500m Row buy in: 21/15/9 Front Or Overhead Overhead Squats 45/30kg Push Ups Or Handstand Push Ups 1 Rope Climb each round/Peg Board 100 Skips Or Double Unders buy out. Saturday: Strength: Overhead lunges 6 x 25ft. Conditioning: 7 min AMRAP 800m Run Then amrap: 10 Pull Ups 10 Wall Balls 3 mins Rest 7 mins AMRAP 750m Row Then amrap 10 Box Jumps/Step Ups 10 Push Ups 3 mins rest 7 min AMRAP 400m Run 100 Double Unders/Skips Then amrap: 10 Burpees 10 Toes To Bar.

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Celebration Time - Come On! (with Sugar) Silly season has begun in earnest and there’s nobody better than the Irish at letting their hair down and losing the plot over Christmas nutrition wise. Most people don’t respond well to being told what to do, in fact we tend to rebel against it despite the fact that we know better and are harming nobody but ourselves when gorging on copious amounts of alcohol, Christmas pudding and boxes of heroes, celebrations and the beloved Ferrero Roche. (The ambassador must have worn out dozens of rowing machines burning off all those calories!) I have the data to show that many people I’ve worked with down through the years gain between 7 and 10 lb’s over Christmas. Some even gain 14 lb’s. Our nutritionist at CrossFit Mallow Tadgh Carroll uses a wonderful quote regarding nutrition: ‘A human being is a living organism and you shouldn’t over feed or starve a living organism’ ‘Eat like a Tour De France cyclist!’ If a male gains 10 lb’s over Christmas week then they will have consumed approximately 52,000 Calories in one week. One pound of fat contains 3,500 calories. It is recommended that an average male consumes 2,500 calories daily. Their calorie intake must jump to 7,500 calories PER DAY to gain 10lb’s in a week. That’s more than a cyclist taking part in the Tour De France cycling 200km per day needs to consume. Is this over eating really needed? It’s gluttonous behaviour but if you want to do it, go ahead. It’s your choice. Either way I’ll be ready and waiting and ready to go in January to help everyone become fitter and leaner but i am a person that is very much goal and results oriented. I want to keep moving forward -not around in circles. Most people at the gym are fitter now at this moment in time than they have ever been. I want to see you move forward from this point. Do you? I hope everyone has a wonderful December with lots of nice meals and drinks with family and friends and maybe a few workouts thrown in the mix. Even though it’s silly season does it really have to get silly? Balance is the key. Everyone will over eat on Christmas day and for another day or two but there’s no need to do it for 10 days straight. Staying reasonably active will also help burn off those excess calories. A walk, jog or gym session every day or two will keep you ticking over. Don’t be a Scrooge- enjoy your Christmas but there’s no need to pretend you’re Lance Armstrong either! -Ger.

Standard weeks training for coach Ger at the gym: Strength training, accessory, conditioning and learning how to skate board! ...Burning off the 210 calories in a pint of Guinness!

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‘The One Night Stand of Fitness’ Every time i log on to social media I am inundated with advertisements for various fitness products and services. I like to refer to most of the services available as the ‘One Night Stand of Fitness’ approach - they offer a no strings attached, quick fix form of fitness. They promise results in a ridiculously short space of time. Unfortunately many, many people get their heads turned by the brilliant marketing but are unfortunately left feeling a little soiled and unfulfilled in the long term. Rarely a week goes by where I don’t sit down with someone to discuss nutrition that hasn’t at some stage in the past few years been sold a pup by a pharmacy or fitness facility or so called ‘fitness coach’ Fat loss products, fat strippers, starvation diets cause so much harm to the human body yet people continue to spend an absolute fortune on them. While there is so much money to be made these products will remain so education is the key to reducing or eradicating them. Many within the fitness industry continue to use the promise of the quick fix to generate business and then basically put people on a generic, one size fits all starvation diet. The person loses fat and muscle while on this diet and the scales does go down short term but lo and behold they put on all the fat once they start eating normally again and the cycle continues. Unfortunately they haven’t put the muscle that they lost back on again so they have actually dug themselves a bigger hole to get out of next time. ‘Johnny Fitness’ will be there to rescue them again once they have saved the fortune needed to pay him again. At CrossFit Mallow we won’t promise you the quick fix ‘magic pill’ you see in many facilities in every town and city in Ireland. We will look at your long term health and future. We will take an individualised approach to your nutrition and there is no starvation dieting or ban on certain real foods. We don’t do gimmick marketing - we do honesty. We don’t do short term gain for long term pain. We build a relationship and speak the truth. We are fitness professionals in an industry unfortunately full of amateurs. Ger/Tadgh/Niall CrossFit Mallow Majestic Business Park GouldsHill Mallow. www.crossfitmallow.ie info@crossfitmallow.ie Phone: Gerard McAuliffe 087 9047849 Tadgh Carroll 085 1177033 Niall McCarthy 087 7053115

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Training for the week ahead Monday Nov 14th: Monday Strength: 5x5 Front Squat Or Overhead Squat. Use the same weight for all 5 work sets after warm up. Take 2-3 mins rest between sets. Accessory: Thruster 3x8 Met Con: 14 min AMRAP 3/6/9/12/15/18… Power Cleans 60/40kg Burpees Over The Bar Finisher: ? Tuesday Strength: EMOTM 10 x 3 Bench Press Accessory: Dumbell Single Arm Row 3x8 Met Con: 5 Rounds of: 3 min AMRAP 30 Double Unders/Skips 10 Sit Ups 10 Pull Ups/Ring Rows 10 Dumbell Snatch 1 min Rest Finisher: ? Wednesday: 35 min AMRAP 10 Deadlifts 100/60kg 10 Push Ups Or Handstand Push Ups 10 Toes To bar 10 Wall Balls 10 Burpee Box Jumps 250m Row AB’S BLAST Thursday Strength: EMOTM 10 x 2 Clean & Jerk Add 5kgs to last week Conditioning: ‘Grace’ 30 Clean & Jerks for time 60/40kg Use a moderate weight and practise barbell cycling – moving the weight efficiently and quickly with good form. Shuttle Sprints Finisher: ? Friday Strength: 15 mins to set a 2 rep max Bench Press Accessory: Barbell Row 3x8 reps Met Con: 1km Row 50 Thrusters 20/15kg 30 Toes To Bar 20 Wall Balls 10 Muscle Ups Or Dips Saturday: Open 16.1 20 min AMRAP 25ft walking Overhead Lunge 8 Burpees Over the Bar (facing the bar) 25ft Overhead Walking Lunge 8 Chest to Bar Pull Ups Scale as required.

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A fun Month of training ahead!! November Training Plan: A: Choose the Front Squat or Overhead Squat. B: Kipping (Swinging) Pull Ups and Toes To Bar are allowed again. C: There will be ‘finishers’ a few days a week. Some of the finishers will be based on burning the same amount of calories in items such as biscuits, buns, fizzy drinks, chocolates, sweets so you can equate the calories in those items with the amount of exercise needed to burn it off. D: Aim to increase weight on the bar for the snatch and clean & jerk if techniques allows. E: There will be some short high intensity conditioning workouts. F: Wednesday will continue with long moderate paced aerobic workouts. They have been extremely popular so we will continue with them. Training for the week ahead Monday Nov 7th Monday Strength: 5x5 Front Squat Or Overhead Squat. Use the same weight for all 5 work sets after warm up. Take 2-3 mins rest between sets. Accessory: Deadlift 3x8 Met Con: 16 min AMRAP 3/6/9/12/15/18… Thrusters 42.5/30kg Pull Ups (Chest to Bar) Finisher: Burn 1/4 of fruit scone with butter and jam on the rower (250 Cals/4= 75 Calories) Tuesday Strength: EMOTM 10 x 3 Bench Press Accessory: Dumbell Chest Press 3x 8 Reps Met Con: 4 Rounds of: 4 min AMRAP 5 Power Cleans 70/40kg 10 Sit Ups/Toes To Bar 20 Double Unders 1 min Rest Finisher: Burn off half the calories in a croissant on rower or assault bike (231 Cals/2 = 115) Wednesday Rings skills, tucks, inverts, skin the cat, Handstand Skills Practise; wall climbs, handstand holds. AB’S BLAST 30 min AMRAP 10 Box Jumps 15 Wall Balls 30/20lb’s 20 Overhead Weighted Lunges 42.5/30kg 500m Row 1 Rope Climb Or Peg Board Ascent. Thursday Strength: EMOTM 10 x 2 Clean & Jerk Add 5kgs to last week Running technique ‘The Cut’ Metabolic Conditioning: ‘Grace’ 30 Clean & Jerks for time 60/40kg Finisher: Burn the calories in a standard glass of red wine on the Rower or Assault Bike (160 Cals) Friday Strength: 15 mins to set a 3 rep max Bench Press Accessory: Ring Dips Or Bar Dips 3 x 8 Reps Met Con: ‘Cindy’ 20 min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Or ‘Mary’ 5 Handstand Push Ups 10 Pistols 15 Pull Ups Saturday: Start each movement on round 3. A: Thruster Ladder 3 rep min 1 4 reps min 2 etc. Continue for as long as possible. As soon as you are finished the thruster ladder begin a burpee ladder B: Burpee ladder As soon as you are finisher the thruster ladder begin a Calorie Row ladder C: Calorie Row ladder Finisher: Burn off the calories in a Snickers bar while running: 250 calories = 20-30mins of running = Approx 5km

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November at CrossFit Mallow: 10 People Wanted: 'The November: No Sugar - No Alcohol Nutrition Challenge' Christmas Party season is just around the corner. Everyone likes to look their best as they bump into old school friends and family at the festive time of year. You have only 6 seeks to achieve your goal before the party season gets in full swing. Measurements recorded at the start of Nov and remeasured the start of Dec. To take part in the challenge please contact Ger to make an appointment to get measurements recorded. Closing date Nov 10th. What have you got to loose?! To get started contact Ger on 087 9047849

Photos from the Ghostbusters 5km in Doneraile Park this Saturday. Well done everyone that ran and walked the 5km. Thanks to Barry-John Ryan and organisers for a great day out and for the spot prizes! Enjoy the weekend!

A great October at CrossFit Mallow with lots of tough workouts completed and personal bests set. Enjoy a well earned break for the Bank Holiday weekend (after running the Ghostbusters 5km!) - Ger.

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Training for the week ahead Tuesday Nov 1st: Monday: GYM CLOSED BANK HOLIDAY MONDAY HAPPY HALLOWEEN!!! Tuesday Strength: 15 mins to set a 20 Rep Max Back Squat Accessory: Weighted Step Ups 3 x 10 each leg. Met Con: 20 min AMRAP 2 Power Cleans 4 Push Ups Or HSPU 6 Strict Chin Ups 8 Strict Toes To bar 10 Burpees Wednesday 45 min AMRAP 500m Row 50 Skips or Double Unders 20 Sit Ups (GHD) 15 Wall Balls 10 Dumbell Snatch (5 each arm) 1 Rope Climb Or Peg Board Ascent. AB’S BLAST Thursday Strength: EMOTM 10 x 2 Clean & Jerk (Add 5kg to last week) Accessory: Running change of direction mechanics: ‘The Plant’ Met Con: Partner Met Con 2 Rounds of: 2 mins Alternating Shuttle Sprints 1 min Rest 2 mins Alternating 5 Burpees Over The Bar 1 mins rest 2 mins Alternating 2 x Power Snatch Or 2 x Power Clean 1 min rest Friday Strength: 15 mins to set a 5 Rep Max Bench Press Accessory: Single Arm Dumbell Row 3x10 Reps Met Con: ‘Chipper Friday’ 60 Double Unders/120 skips 50 Wall Balls 30/20lb’s 400m Run 30 Toes To Bar/Sit Ups 20 Thrusters 45/30kg 10 Dips/Bar Muscle Ups Saturday: Strength: Deadlift 3x 8 Reps Accessory: GHD Back Extensions Or Good mornings with a 20/15kg bar 3 x 15 reps ‘Fight Gone Bad’ 3 Rounds of: 1 min Wall Balls 1 min Sumo Deadlift High Pull with Kettlebells 24/16kg 1 min Push Press 35/25kg 1 min Box Jumps 1min Calorie Row 1 min rest

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NEW CLASS ADDED TO THE TIMETABLE FOR THE NEXT 6 WEEKS. 'CROSSFIT-STRETCH' Starting Wednesday Oct 26th at 6pm. - Improve flexibility - Improve joint range of motion (ROM) - PR your overhead squat and snatch - Reduced injury risk - Become able to tie your shoe laces! The class will take place in the gym. We will make use of equipment such as foam rollers, barbells, stretch bands, boxes and the rack. The class will start off with myofascial release using the foam rollers and move on to utilising effective stretching techniques such as proprioceptive neuromuscalar facilitation (PNF) and static or assisted stretches. All members are welcome to attend. (Note: the CrossFit Wednesday 6pm class goes ahead as normal)