18 July 2019 - Save the Date: Legends of CrossFit 1864 Summer Party

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Come celebrate the Legends of Crossfit 1864 and the end of a beautiful summer! On Saturday 17 August from 3 pm, we'll be partying at Giant Robot in Canary Wharf and announcing our newest inductees to the Legends of CrossFit 1864.

Click below to let us know you're coming.


WORKOUT OF THE DAY

A) Conditioning
4 x 4 minutes on : 4 minute off, alternate between:
AMRAP:
5 Handstand push-ups
10 Power snatch (42.5 / 30 kg)
15 Double unders

AMRAP:
5 Chest to bar pull-ups
10 Power clean & jerk (42.5 / 30 kg)
15 Double unders
* Rx+: Deficit HSPU 4/2" & Bar muscle-ups

B) Cool-down & Breathwork
To be performed after a few minutes rest and where you breathing has recovered from the workout 6 minutes walk or very easy bike
* Take 10 breaths in/out through you nose, at the 10 breath exhale, hold your breath and continue to walk.
* When you need to breath exhale through the nose and count 10 more breaths then perform another hold...continue for 6 minutes

17 July 2019 - WOD

WORKOUT OF THE DAY

A) Strength: Back squat
10-12 minutes to build to a heavy double
* Record your heaviest 3 sets

- then -

Back squat: 1 x 20 (+ 2.5 to 5 kg) on last time

B) Strength / Accessory
Every minute for 16-20 minutes (4-5 rounds), alternate between:
10 Bench press
20 Dumbbell walking lunges
45-60 second Weighted plank hold
Rest
* Make the movements as heavy as possible provided you can maintain unbroken sets

16 July 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Strength
Group 1 (With strict muscle-ups)
Every 90 seconds for 15 minutes perform X reps
* Add 1-2 reps based on how last week went

Group 2 (With Pull up / Dips)
Every minute, for 14 minutes, alternate between:
False grip chest to ring pull-up
Strict ring dip
* Add 1-2 reps based on how last week went

Group 3 (No pull-ups / dips)
Every minute, for 14 minutes, alternate between:
1-3 Negative chin-up (5 sec hold, 5 sec lower, 5 sec hold)
1-3 Negative ring dip (5 sec hold, 5 sec lower, 5 sec hold)

B) Gymnastics Skill
5-7 rounds
5-7 False grip small ring swings
1-3 Box transitions (or toenail transitions)

C) Conditioning
8 minute AMRAP:
10 Toes-to-bar
30 Double-unders

15 July 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning
*Breathing in gears 2-4
In 5 minutes, complete a 1000m row

- 1 minute rest/transition -

In 5 minutes complete:
21-15-9
Deadlifts 60/40kg
Wall balls 9/6kg

- 1 minute rest/transition -

In 5 minutes, complete a 1000m row

- 1 minute rest/transition -

In 5 minutes complete:
15-12-9
Deadlifts (82.5/50 kg)
Wall balls (9/6 kg)

- 1 minute rest/transition -

In 5 minutes, complete a 1000m row

- 1 minute rest/transition -

In 5 minutes, complete:
12-9-6 Deadlifts (100/60 kg)
Wall balls (9/6 kg)

BREATH HOLDS
*Row: For the last 5-15 secs, perform an inhale breath hold and keep working
*DL/WB: When you finish the couplet, stop moving, perform 5 normal nasal breaths, then perform a max inhale breath hold.
* Rx+ deadlift weights: 80/50kg, 100/60kg, 125/90kg & 1250m row

14 July 2019 - WOD

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WORKOUT OF THE DAY

Engine Work

In teams of 2, complete "Power Hour":

00:00 to 10:00: 1.5 Mile run (*Switch every 400m)
10:00 to 20:00: 200 Calorie bike (Switch every 20 calories)
20:00 to 30:00: 1.5 Mile run*
30:00 to 40:00: 2000m Row (Switch every 200m)
40:00 to 50:00: 1.5 Mile run*
50:00 to 57:00: 7 minute AMRAP of burpee box jump overs (Switch every 5 reps)

* Every work interval should be a hard effort!
* 1.5 miles is 2400m (6x400m total)


Specialist Sundays

A) Clean & Jerk

Hang power clean + hang clean + clean + jerk: 5-7 x 1+1+1+1
*3 second pause in every receiving position

B) Accessory

Clean segment pull: 3-5 x 2
*Pause for 2 seconds at 1 inch off the floor, at the knee and in the power position


Barbelles Lifting Class

A) Bench Press
1 x 5 @ 80%
1 x 4 @ 87.5%
1 x 3 @ 95%

B) Accessory

3 Rounds (for quality)
10/10 Barbell Front Rack Walking Lunges
10 Sumo Stance Good Mornings

C) Gymnastics
Wall Walks and Shoulder Taps
5 x 1 x 10

13 July 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Barbell & Gymnastics Conditioning

Every minute for 10 minutes, alternate between:
15/12 Calorie row
5 Snatch (60/40 kg+)

Every minute for 10 minutes, alternate between:
15/12 Calorie row
10-15 Chest to bar pull-ups (unbroken sets)

Every minute for 10 minutes, alternate between:
15/12 Calorie row
5 Thruster (60/40 kg+)

B) Conditioning

For time:
30 Shoulder to Overhead (35/25 kg)
15 Burpees over the bar
30 Front squats (35/25 kg)
15 Burpees over the bar
30 Thrusters (35/25 kg)
15 Burpees over the bar


Gymnastics Skill & Strength

A) Flexibility
5 Sets of:
1 minute of bridge-ups
1 minute of wrist supports

B) Strength
3 Sets of:
3-5 Inverted hang + slow lower to hang
- then -
20 Strict muscle-up

C) Midline
Planche rocks: 5 x 3-5
- then -
2 Sets of:
30 V-Ups
50 Superman rocks


CrossFit

A) Conditioning


"31 Heroes"
Teams of 2, complete as many rounds as possible in 31 mins of:
8 Thrusters 70/45kg
6 Rope climbs
11 Box jumps 24/20"

Partner 1 will perform the work listed above.
Partner 2 will complete: Sandbag Run 400 m 20/15kg
Once partner 2 returns from the run, partner 1 will grab the sandbag and begin their 400 m, while partner 2 continues work wherever partner 1 left off.








11 July 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Strength

Group 1 (with strict muscle-ups)
Every 90 seconds for 15 minutes, 30% of max set

Group 2 (with pull ups and dips)
Every minute, for 14 minutes, alternate between:
False grip chest to ring pull-up, 30% of max set
Strict ring dip, 30% of max set

Group 3 (no pull-ups / dips)
Every minute, for 14 minutes, alternate between:
1-3 Negative chin-up (3 sec hold, 3 sec lower, 3 sec hold)
1-3 Negative ring dip (3 sec hold, 3 sec lower, 3 sec hold)

B) Gymnastics Skill
5-7 rounds
5-7 False grip small ring swings
1-3 Box transitions

C) Conditioning
For time:
800m Run
* This a fitness level workout on BtWB, get after it!

10 July 2019 - Register for the One Ton Challenge

Join us on Saturday 27 July for the "One Ton Challenge", where you will attempt to lift 2000 / 1200 lbs over six lifts: clean, snatch, jerk, bench press, deadlift, back squat.

Get ready for a morning of bangin' tunes, big lifts, benchmarks and maybe even a post-challenge beer!

Click here to register.


WORKOUT OF THE DAY

A) Conditioning 4 x 4 minutes on : 4 minutes off
* Breathing in gears 2-4
* For the last 5-15 seconds of each interval perform an inhale breath hold and keep working

27 Hang power clean (42.5/30 kg)
27 Burpees over the rower
Row for calories in the remaining time

-----

21 Hang power clean (50/35 kg)
21 Burpees over the rower
Row for calories in the remaining time

-----

15 Hang power clean (60/40 kg)
15 Burpees over the rower
Row for calories in the remaining time

-----

12 Hang power clean (70/45 kg)
12 Burpees over the rower
Row for calories in the remaining time

09 July 2019 - WOD

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WORKOUT OF THE DAY

A) Strength: Front squat
10-12 minutes to build to a heavy double
* Record your heaviest 3 sets in BtWB
- then -
Back squat: 1 x 20 @ +2.5 to 5kg on last time

B) Strength / Accessory
5 sets, resting 2 minutes between each:
10 Push press, heavy as possible Immediately into:
1 minute: Single arm dumbbell row, right arm
1 minute: Single arm dumbbell row, right arm

08 July 2019 - Register for Coach Aoife's Swimming Speciality Course

Are you a beginner, intermediate or advanced level swimmer interested in developing your swimming skills?

Then, sign up for Coach Aoife's Swimming Speciality Course, starting 29 July!

In this 6 week course, you will:⁣

  • Learn the common swimming strokes⁣, refine your technique and learn new skills

  • Improve efficiency ⁣

  • Develop swim specific conditioning over small, medium and long distances⁣

  • Gain confidence in the water!⁣ ⁣

At the end of the course, there will be a swim event to put your new skills and conditioning to the test.⁣ ⁣There are only 4 spaces remaining, so make sure you sign up today!


WORKOUT OF THE DAY

A) Conditioning
* Breathing in gears 1-3
* At the end of every round, stop moving, perform 5 normal nasal breaths, then perform a max inhale breath hold.
* Take note of these breath hold times


6 x 5 minute on : 1 minute off:
400m Run
10 Toes to bar
15 Wall balls (9/6 kg)
Row or bike for calories in the remaining time
* Rx+: 15 Toes to bar & 20 Wall balls

07 July 2019 - WOD

WORKOUT OF THE DAY

Engine Work


With a partner, row/bike for distance in 35 minutes
---
Switch after non-rowing partner completes a round of Helen:
400m Run
21 Kettlebell swings (24/16 kg)
12 Pull-ups


Specialist Sundays

A) Snatch

Power snatch + overhead squat + snatch: 5-7 x 1+1+1
* 3 second pause in bottom of each

B) Jerk

Push press + Behind neck split jerk + split jerk: 3-5 x 1+1+1
* 5 second hold in each split position

C) Accessory

3-5 sets:
10 Good mornings
45-60 second weighted plank


Barbelles Lifting Class

A) Strength: Bench Press
1 x 2 @ 80%
1 x 2 @ 86%
1 x 2 @ 92%
1 x 2 @ 97.5%

B) Gymnastics Strength
3 Rounds (for quality)
3-5 Ring Dips (or variation)
10/10 Single Arm Ring Rows

C) 9 Minute EMOM
Min 1: 3 Negative HSPU
Min 2: 3-5 Pull Ups (or variation)
Min 3: Rest