17 Nov 2018 – WOD



A) Conditioning

For time:
20 Back squats (100/70 kg)
2 mile run
20 Back squats (100/70 kg)

* This is a BtWB Endurance test, courtesy of CrossFit Linchpin
* Time cap: 30 minutes

Competition Class

A) Nasal Breathing Warm-Up

Walk at a slow pace for 10 minutes (nasal breathing), every minute perform an exhale breath hold until you feel a moderate / strong desire to breath. You should be able to resume nasal breathing after the hold (if not you held for too long)

Immediately into 5 minutes of run/row/bike, nasal breathing only

Want to know why we’re practicing nasal breathing? Check out Coach Phil’s blog.

B) Gymnastics: Mounting (Raising) ring muscle-ups

Every minute for 8 minutes, alternate between:
10 second false grip hang
3 Cast swings

Followed by. . .
Snap pulls: 3-5 x 6-10 reps, for quality
Snap Pulls + mall backswing: Practice for quality
Pop swings: Practice for quality

Mounting (Raising) ring muscle-ups: Have some practice!

C) Conditioning

Australian Championships: Qualifier 1

12 minute AMRAP:
30 Double unders
3, 5, 9, 12.... Power Clean (50 kg/35 kg)

16 Nov 2018 - Announcing our Holiday Festivities: The 2018 Golden Kettlebell Awards

Bigger than the Oscars, more hotly contested than X Factor and LOADS more fun than the General Elections…

It's almost time to vote for your 2018 Golden Kettlebell Award Winners!

To celebrate the end of our Christmas Crackers and the culmination of yet another awesome year, we will be presenting a select group of athletes with our Golden Kettlebell Award, voted for by YOU!

The categories are as follows:

Best Pain Face

Best Banter

Best WOD Wardrobe

Most Improved Athlete

Most Supportive Athlete

CrossFit 1864’s Rising Star

Your coaches are in the process of shortlisting a group of nominees for each category, all you need to do is select the athlete that you think has earned the award this year.

We will be sending out the ballot on Monday 19 November and voting will close on Saturday 1 December. Awards will be presented at our Christmas party on 8 December.

Keep an eye on your inbox and in Slack for the ballot!


A) Strength / Barbell Cycling

Every 4 minutes for 16 minutes (4 sets):
10 Power snatch, touch and go

B) Conditioning

”CrossFit Open 16.3”

7 minute AMRAP:
10 Power snatches 35/25kg
3 Bar muscle-ups
10 Power snatches 20/15kg
5 Chest-to-bar Pull-up (jumping)

Swim WOD

A) Warm Up

5 minutes of front crawl, breastroke, back stroke

B) Skill

3+6 Backstroke drill: 8 x 25m
* On this drill you do 3 strokes, then hold the position with one arm behind you
* The other arm is by your side, and you are on this side so your shoulder is out of the water under your chin. Hold this for 6 kicks

C) Main Set 1

Choose a distance: 800m/600m/400m, and complete for time

D) Main Set 2

Choose a set/distance scheme from below

- 4 x 200 aiming to beat your 800m split
- 4 x 150 aiming to beat your 600m split
- 4 x 100 aiming to beat your 400m split
* Rest 20 seconds rest between each set

15 Nov 2018 – The Importance of Nasal Breathing, Part 1

The mouth is for eating, the nose is for breathing
— Proverb

Breathing is a 24-7, unconscious act. It provides necessary oxygen to your body, without which the cells of your body would begin to die in a matter of minutes, when compared to water or food (also essential to life), which you can last days to weeks without.

The quality of how we breathe has the potential to impact your health and performance in all manner of ways, whether you are a casual CrossFitter, someone hoping to run their first 10km, or someone who is seeking to gain a competitive edge over their competition.

With something that is so innate, it’s surprising that we can make such a mess of it!

Over time, we have become mouth breathers, otherwise known as 'over-breathers' (yes, you can over-breathe!). Chronic stress, sedentary lifestyles, poor fitness, bad diets and more have contributed to poor breathing habits, and these poor habits have been linked to everything from lethargy and poor sleep, to weight gain and heart disease.

Let's begin this blog series by looking at the functions of the nose, the benefits of nasal breathing and what you miss by breathing through your mouth.

The nose (as boring as it may seem) has a variety of functions related to regulatory systems within our body. The nose is a very important gateway to our brain. In fact, the nose is lined with structures called olfactory bulbs, which have a direct line of communication to a part of the brain called the hypothalamus. The hypothalamus is responsible for many functions in our bodies, particularly those that are autonomic, such as heartbeat, blood pressure, thirst, appetite and sleep cycles. The hypothalamus is also responsible for generating chemicals that influence memory and emotion. So our nose is much more than just something you use to smell!

The air we breathe should begin its journey by passing through the nose. The nose has evolved to be the first line of defense of the immune system, with a filter system of tiny hairs called cilia. The role of the cilia is to filter, humidify and warm or cool the air (depending on the temperature) before it enters the lungs. Some estimate that cilia protect our bodies against about 20 billion particles of foreign matter on any given day.

Once air passes through the nose it travels through the windpipe towards the lungs. Our windpipe is covered in mucus, another way the body prevents unwanted particles reaching our wind bags. As the air enters the lungs and into tiny air sacks called alveoli, the red blood cells exchange carbon dioxide with oxygen and carry this to the cells of the body, while carbon dioxide is expelled as we exhale.

With that, oxygen is also extracted during exhalation. As our nostrils are smaller than our big ol' mouths we exhale more slowly through the nose giving the lungs more time to extract oxygen from the air we’ve already taken in. With this slow exhalation there is also a back flow of air (and therefore oxygen) into the lungs, all meaning we have a more efficient process for taking in oxygen.

Another very important feature of breathing through our noses is nitric oxide. Our sinuses produce this gas, which, when carried into the body through the breath, has numerous functions such as combating harmful bacteria and viruses and regulating blood pressure through causing vasodilation (more on this in Part 2!).

Hopefully you are beginning to see the importance of breathing correctly just for day to day health (never mind performance!), but what other goodies do we miss out on when we breathe through our mouth?

When there is proper oxygen-carbon dioxide exchange during respiration, the blood will maintain a balanced pH. If carbon dioxide is lost too quickly – as in mouth breathing – oxygen absorption is decreased, which can result in dizziness or even fainting.

A certain level of carbon dioxide is required in the blood and tissues to facilitate oxygen transfer, this is known as the Bohr Effect. If we breathe through our mouths we expel too much carbon dioxide making oxygen dissociation from red blood cells difficult, so even though we may breath in lots of oxygen, it has a hard time reaching the cells where it is required (more on this in Part 2)

Air that we inhale through the nose passes through the nasal mucosa, which stimulates the reflex nerves that control breathing. Mouth breathing bypasses these reflexes and makes regular breathing difficult, which can lead to snoring, breath irregularities and sleep apnea.

Mouth breathing accelerates water loss, contributing to dehydration.

These are just some of the benefits of breathing correctly and in the next part of this blog series on nasal breathing we will look into what "over-breathing" actually is and how this can impact your performance.

Before then, start to implement a simple change by breathing through your nose during everyday activities. This takes regular and focused attention at first, but if you keep your mouth shut it will quickly become a habit!...and remember the mouth is for eating, the nose is for breathing!


A) Strength / Barbell Cycling
Every 2 minutes, for 20 minutes:
9 Deadlift + 6 Hang power clean + 3 Push jerk, unbroken

B) Midline
L-Sit: Accumulate 2 minutes in as few sets as possible
* Rest 60-90 seconds between sets

Chinese planks, weighted: 3 x 60 seconds
*Rest as needed

Around the worlds: 3 x max reps
* Goal is to get your toes as high as possible, keeping the legs locked straight

14 Nov 2018 – WOD


A) Gymnastics
A1) 4 rounds:
30 second handstand hold, into max rep handstand push-ups
- 1 minute rest -
30 second hollow hold into max rep toes to bar
- 1 minute rest -

A2) 4 rounds:
30 second top of the push-up hold, into max rep push-ups
- 1 minute rest -
30 seconds ring to chest hold (false grip), into max rep false grip ring rows
- 1 minute rest -

B) Conditioning
For time: 100 Burpees

* Time cap: 12 minutes

13 Nov 2018 – Save the Date: Whizz's Bon Voyage WOD

The Whizz Kid (because that’s where Coach M got his nickname from!) across the years…

Join us for a special “Bon Voyage, Coach Whizz” WOD on Saturday 1 December!

Our beloved shirtless wonder, Coach Whizz, is headed off for a year of travelling the globe, and what better way to show him how much we’ll miss him than a spicy benchmark workout?!

Keep an eye on the blog and your email for more details on the day, including timings and post-WOD plans.


A) Strength: Gymnastics
Every 90 seconds, for 15 minutes, alternate between:
5 Strict pull-ups (weighted)
5 Strict ring dips (weighted)

B) Conditioning
For time:
400m Run
21 Front squats (82.5/55 kg)
400m Run
15 Front squats
400m Run
9 Front squats

* Time cap: 15 minutes

12 Nov 2018 – Meet the Legends: Andreea 'Dre' Caua

Andreea ‘Dre’ Caua and CrossFit 1864 go WAAAAAAAAAAYYYYY way back… we’re talking December 2014! The OG-est of our OGs, Dre is one of the few people that require more coffee than Coach David to get started in the morning. But, once she has that coffee, she is one of the most enthusiastic and welcoming athletes we have ever had the privilege of working with. She has come a long way from being stuck at an 80 kg deadlift (she can now do 3 reps at 95 kg!) and you will never meet an individual more excited about Beyond the Whiteboard, more willing to help out our newer members, or more proud of her Golden Kettlebell Awards (she’s been our Best Pain Face award winner, every year!)

We are so lucky to have Dre as part of our community and we can’t think of a more deserving individual to be named one of our Legends!

Now, without further ado, let’s get to know Dre a little better!

What do you do for a living?

Business Manager at one of the big banks in Canary Wharf. We're jacks of all trades to some extent and are there to help drive our business forward. In practice we do a wide array of things such as product development, process improvement, expense management, marketing materials, etc..

How long have you been doing CrossFit, and what is your favourite thing about it?

5 years I think. It's been so long, I actually have to think about it. My favourite thing is probably the masochism of it all #lolz. Kidding aside, CrossFit has been the one thing I keep coming back to even though a lot of times during the WOD, it feels like I am being punished for past sins. It's a combination of learning what my body is capable of and building on that as well as having an hour per day surrounded by like-minded, supportive people while leaving any and all troubles at the door.

What is your biggest achievement since starting CrossFit?

If I had to pick one, it's actually the impact it's had on my mental health more than any physical feat. For years after my parents passed away, I struggled with depression and the community I found here, the structure in training and the physical exertion all contributed significantly to me becoming more aware of what I was going through and extended an opportunity for change. Oh, and traps! Within a few short months of starting CrossFit, my traps blossomed like a pair of mushrooms and still spark thinly veiled envious comments from some non-CrossFitting friends.

What are your present training goals?

I am currently on a slow and frustrating path of recovery from plantar fasciitis, an injury I got from training for and running the London marathon back in April. So while I am eagerly waiting for the day when I can pick up a barbell again I am working on gymnastics, which I've always neglected and therefore never developed properly. I'm talking pull-ups, ring dips, my current white whale, getting into a handstand.

What's the biggest pearl of wisdom you could offer to other CrossFitters, or those thinking about starting?

Keep track of your own progress and don't compare yourself to those around you. It sounds like a big cliché, but CrossFit is about you becoming a better version of yourself and not (just) beating those around you in a workout. So don't feel bad about doing ring rows while Coach David busts out the muscle ups next to you. Instead, think how now you can do 10 of them unbroken and when you first started 3 were a challenge. I know I'm the lunatic who gets really excited about Beyond the Whiteboard but it's an incredible tool in the long run that always helps me get perspective. Use it to keep track of all your scores and if you ever get frustrated at your apparent lack of progress compared to everyone else, just look back through your activity tracker. You'll be amazed how big a boost you get when you see how far you've come. Equally, on the flip side, give yourself a challenge from time to time - try one more rep than you did previously, a few more kilos than before, push yourself a bit out of your comfort zone. It won't feel easy, but you may surprise yourself and progress further.

What's the dumbest thing you have done as a dare?

That's any time tequila shots come out and I try to refuse them. It doesn't take much effort to peer pressure me and it's never a good idea!

What is the weirdest thing you have seen in someone else’s home?

Taxidermied animals and quite a few of them. I'm talking birds, foxes, a badger, you name it.

What fictional character is amazing in their book / show / movie, but would be insufferable if you had to deal with them in mundane everyday situations?

Michael Scott in The Office. He was instrumental to some amazing TV and the show never recovered after he left, but if I had to work with/for him in real life one of us would end up with scratched out eyes.

What nickname did you have growing up, and why?

I was around 13-14 when my mother, who insisted I keep my hair short throughout my childhood, came up with the brilliant idea of dying my hair with a henna based dye. It turned out bright orange and to this day some of my oldest friends still call me "Carrot Top" at times.

If you could do one job for the rest of your life (and money was no issue), what would you do and why?

Private chef. I would need to be better trained in the culinary arts and up my plating game, but I always enjoy cooking for others more than I do cooking for me alone.

What is your favourite sports movie?

I always have trouble picking favourites so I'll leave you with a few: Remember the Titans, Space Jam, Invictus.


A) Strength
Sumo Deadlift: 4 x 2.2.1
* Rest 20 seconds between reps
* Rest 3 minutes between sets
* Add 0-5kg based on how previous weeks felt

B) 3 x 5-8 of weakness movement:
Rack pulls
Deficit deadlifts
Top of the deadlift hold x ME

C) Accessory
Complete 3-5 rounds, for quality, of:
20 Dumbbell death march
20 Wallking lunge
10-12 Barbell hip thrust

11 Nov 2018 – WOD


Engine Work

In teams of 3, complete 4 rounds each of:
300m Row
– Rest –
20 Dumbbell hang squat cleans
– Rest –
10 Strict Pull-ups
– Rest –

* Teams will perform this in a pipeline fashion.
* Teammate A will start rowing, and once they are finished, they will move to a rest station while Partner B begins rowing.
* Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing.
* Teams will follow this sequence until all teammates have completed 4 full rounds.

Specialist Sundays

A) Hang power snatch: Build to a heavy double

B) Snatch: 5 x 2 (with 3 second pause in receiving position) @ the weight from A

Women’s Only

A) Sumo Deadlift:
5 x 3 @ 82.5-85%

B) Strict Ring Dips (or Negatives): 4 x 5

C) 15 minute AMRAP, for quality:
10 x Barbell Hip Thrusts
10 x Barbell Bentover Row
10x Dumbbell Rear Deltoid Fly

10 Nov 2018 – WOD with a Friend Today!

Saturday is our WOD with a Friend Guest Day!

High fives and chest bumps to all the first timers we have taking part in today’s workout, it’s a fun one!


5 minute AMRAP:
P1: 10 Dumbbell thrusters
P2 10 Burpees

- 2 minutes rest -

5 minutes AMRAP:
P1: 10 Burpees
P2 10 Dumbbell thrusters

- 2 minutes rest -

5 minutes AMRAP:
P1: 15/10 Calorie row
P2: 10 Dumbbell hang power clean & push press

- 2 minutes rest -

5 minutes AMRAP:

P1: 10 Dumbbell hang power clean & push press
P2: 15/10 Calorie row

Competition Class

A) Nasal Breathing Warm-Up

Every minute for 16 minutes, alternate between:

Minute 1: Row
Minute 2: Assault bike
Minute 3: Double unders
Minute 4: Rest

* Move at a pace that allows you to nasal breath
* No mouth breathing!

B) Gymnastics: Ring muscle-ups & Pistols

Every minute, on the minute, for 3 minutes of:
7-10 Arch to hollow ring swings, with false grip

Every minute, on the minute, for 3 minutes of:
3-5 Peekaboo swings

Every minute, on the minute, for 3 minutes of:
3-5 Transition drill

Every minute for 12 minutes, alternate between:
30 seconds of muscle-ups
30 second of pistols

C) Conditioning

Power snatch (42.5 / 30 kg) (30/20 kg)

Chest to bar pull-ups (Jumping C2B)

– Immediately into –


Overhead squat
Pull-up (Jumping PU)

*Time cap: 15 minutes

Male top 75 score = 10:08
Female top 75 score = 12:32
Male scaled top 75 score = 09:20
Female scaled top 75 score = 10:58

09 Nov 2018 – Reminder: Pub Quiz on Sunday!

It’s almost time to see which of our members has the brawn, the brains, the beauty, all three, or just in it for a cheeky pint ;)

We’ll see you all at The Mitre, Greenwich, on Sunday 11 November for their pub quiz! The quiz starts at 8 pm, get there early to grab a seat!


A) Conditioning

Every minute for 12 minutes, alternate between:
1 Rope climb (legless if possible)
10 Ring dips
20 Wall balls (9/6 kg)

Immediately into 3 rounds for time:

1 Rope climb (legless if possible)
10 Ring dips
20 Wall balls (9/6 kg)

* Time cap: 12 minutes

06 Nov 2018 – Reminder: Bring in your Winter Coats!

Our Annual Winter Coat Drive has started!

Do you have any winter coats that you no longer want / need / fit (including children’s coats!)?

Bring them to the box and we’ll donate them to Wrap Up London. Wrap Up London is an organisation that collects unwanted coats and redistributes them to charities across London that support the homeless, refugees, children living in poverty and people fleeing domestic violence.

We’ll be collecting coats until 16 November.

Thank you for helping to keep others warm this winter!

A) Gymnastics Skills: Muscle-Up

B) Conditioning
”CrossFit Open 11.4”
10 minute AMRAP:
60 Bar Facing Burpees
30 Overhead Squats (55/40 kg)
10 Muscle-ups