25 May 2018 – Get ready for Testing Week!

Next week is Testing Week!

Testing week is a chance to see how much progress you have made in our strength cycle and also lay down some performance markers ready for our next cycle.

Below we have provided the schedule for next week's tests to allow you to better plan your week:

Monday (Bank Holiday)

1 rep max back squat + Local muscular endurance test


Aerobic capacity test


1 rep max deadlift + 1 rep max bench press + Gymnastics / Local muscular endurance test

Thursday (No Testing)

This will be programmed as a recovery / skill work day


Anaerobic / Lactic endurance test

Saturday (No Testing)

On Saturday, you will be allowed to make up a test if you missed one of the sessions from mid-week. Competition Class has a 1 rep max Snatch and Clean & Jerk, and also a beep test of sorts.

Sunday (All classes will perform the same workout)

Mixed modal anaerobic / Lactic endurance test

Which days should I prioritise?

The days we re-test our 1 rep max lifts (back squat, deadlift and bench press) are tests for the strength cycle we have just finished, whilst all the other tests mentioned are for our next cycle.

If you only train 3 days a week, I recommend prioritising Monday and Wednesday as you get to re-test the 1RM's and also get some markers for the next cycle with the local muscular endurance tests. For your third day, take your pick from Tuesday, Friday or Sunday as each of these days starts to test longer time domains.

If you train 5 days a week, then Monday, Tuesday, Wednesday, Friday and Sunday should be the priority, or Saturday if you are a Competition Class regular.

The Next Training Cycle: General Endurance

The importance of general endurance (GE) when it comes to health, fitness and athletic performance cannot be understated.

GE is a result of having a well-developed aerobic system and a strong stable foundation from which to build this on. We spent the last eight weeks building our muscular foundation, now it's time to put it to work.

The goal of this cycle is to increase your potential for aerobic energy production. We do this by focusing on cardiovascular (heart/lungs) development and development at a cellular level within the muscle. In particular we aim to improve…

Oxygen Supply: This is the ability of your heart and lungs to get oxygen to your working muscles. We want to increase this supply line, which means looking at building your cardiac output (ability/efficiency of your heart to pump blood), peripheral vascular network (these are the pipelines that carry your oxygenated blood, we want more!) and your respiratory system (the ability/efficiency of your lungs to bring oxygen into the system).

The more oxygen we can get into the system, the longer we can stay aerobic even as intensity creeps up. If we can stay aerobic, we won’t fatigue or “gas out”.

Oxygen utilisation: This is the ability of your tissues and cells to actually use the oxygen efficiently when it is supplied. To improve this, we need to look at making changes in the muscle fibres themselves. Whilst our ratio of slow to fast twitch fibres is determined largely by genetics, we can alter their metabolic properties in favour of increased endurance in addition to making them bigger, stronger and more powerful. Here, the aim is to increase the amount of mitochondria (the power plants of the cells) and increase the concentration of enzymes used in aerobic metabolism.

Substrate availability: Substrates are the chemicals and components used within reactions; the more substrates we have that are involved in aerobic metabolism, the better our aerobic system can function. Through regular aerobic training we can increase intra-cellular storage of fats, sugar and other substrates. This makes our cells more efficient at aerobic metabolism.

A higher level of general endurance means a greater amount of energy can be produced aerobically, meaning you have to rely less on your anaerobic systems. The more energy you can produce aerobically the harder you can go, for longer, without fatigue…aka, you’re a fitter individual.

To find out all the details of our next programming cycle, join Coach Phil for a programming talk on Saturday 2 June at 12.30 pm!


A) Strength

A1) Back squat: 3 x 2 @ 85-95%

B) Accessory

Complete 2-3 supersets of:
10/10 Half kneeling strict press
15 Strict knees to elbows
10/10 Single arm dumbbell row


A) Conditioning: Row

6 minutes @ 20 spm
- Rest 1 minute -
6 minutes @ 22 spm
- Rest 1 minute -
5 minutes @ 20 spm
- Rest 1 minute -
5 minutes @ 22 spm
- Rest 1 minute -
4 minutes @ 20 spm
- Rest 1 minute -
4 minutes @ 22 spm

22 May 2018 – "Annie"


A) Conditioning

A1) Time trial: 250m row, for time

A2) "Annie"

50-40-30-20-10 reps of"
Double under
AbMat sit-up


A) Row: Power Benchmark

A1) 3 minutes for distance @ at rate 24

- Rest 5 minutes -

A2) 250m for time

B) Row Conditioning - Aerobic

3 minutes @ rate 20
3 minutes @ rate 22
2 minutes @ rate 24
2 minutes @ rate 26
- 3 minutes rest -
3 minutes @ rate 20
2 minutes @ rate 22
1 minute @ rate 24
1 minute @ rate 26
- 3 minutes rest -
2 minutes @ rate 26
1 minute @ rate 28
1 minute @ max rate, full length

21 May 2018 – Deload week begins...


A) Strength
Back squat: 2 x 6 @ 75% of 1RM

B) Accessory
Complete 2 supersets of:
20 Dumbbell walking lunge
15 False grip ring rows
10/10 Single leg Romanian deadlift

C) If time allows:
2-3 Supersets
10-15 Dumbbell bicep curls
10-15 Barbell skull crusher

19 May 2018 – "Christine"



A) Conditioning

3 rounds for time of:
500m Row
12 Deadlifts @ bodyweight
21 Box jumps 20"

* Perform this in pairs
* One partner completes the workout immediately followed by partner two
* You will have an individual time and a team time for this workout

Competition Class

A) Weightlifting

A1) Power snatch: Heavy single
A2) Clean: Heavy single
A3) Jerk: Heavy single

B) Conditioning

Pound for Pound Qualifier 2

18 May 2018 – Memorial Day Murph Details & Heats

We'll be hosting Memorial Day Murph at the box on Sunday 20 May from 9 am. Need a reminder of what Memorial Day Murph is? Check out our blog.

The Heats
We will run three heats: the first heat will start at 9 am, and heats will run every hour. PLEASE NOTE: when the heat begins, Murph begins, so please show up to your heat ON TIME! You can sign up for your heat via the link on slack and sent to you via email. If you don't sign up for a heat, there is a chance you won't be able to do the workout.

If you plan on wearing a weight vest, please put a "Y" in the "Weight Vest" column. As mentioned in our previous blog, weight vests are on a first come, first serve basis. We have three 10 kg vests available to use. If you are bringing your own weight vest, don't worry about ticking the box. If you need to refresh your memory on whether or not you should wear a vest for the workout, check out our blog here.

What if I can't do a movement in Murph?
As with all of our workouts, if you're not able to do a movement, we will provide a scaled option for you. So, if you don't have pull-ups yet, don't let that keep you from taking part! This is one of our favourite community events of the year, a great opportunity to raise money for an excellent cause, and just really good fun! (Assuming you consider running two miles and doing loads of pull-ups, push-ups and squats, fun. We know we do!). 

The Charity
Memorial Day Murph is free to all members and non-members of CrossFit 1864. All we ask is that you donate to this year's chosen charity, Help 4 Homeless Veterans. You can do this by bringing your donation to the box on the day, or by visiting the charity's Justgiving page.

That Buzzzzzzzz
There is nothing quite like the electricity, the atmosphere, the buzzzzzz our box gets when we all come together as a community and cheer each other on - so let's have that at Memorial Day Murph! Regardless of when your heat is, we want you to come in early or stay late to cheer on your fellow athletes. It's a brutal workout and they are going to need all the encouragement you can give!


A) Strength

A1) Back squat: 4 x 3
* Add 0-5kg based on how last week felt

B) Accessory

With a partner, alternate movements for 15 minutes:
12 Partner assisted nordic curls
12 Strict toes to bar
6-12 Strict/Weighted chin-ups


A) Run

1 mile time trial

16 May 2018 – WOD


A) Strength

A1) Deadlift: 3 x 5
* Add 0-5kg based on how last week felt

A2) Bench press: 3 x 5
* Add 0-5kg based on how last week felt

B) Accessory
15 x 30 seconds on : 30 seconds off, alternate between:
Strict/weighted dip
Strict/weighted chest to bar pull-up
Dumbbell walking lunge

13 May 2018 - WOD


Engine Work (9 – 10 am)


Every minutes, for 30 minutes, alternate between:
15 Calorie row
15 Burpees

Specialist Sundays (10 – 11 am)

A) Weightlifting - Snatch

A1) High hang snatch: 5 x 3

A2) Snatch with pause above the knee: 5-7 x 1

A3) Snatch push press + overhead squat: 4 x 3+1

Women's Only Class (11 am – Noon)

A) Gymnastics

A1) Pike press to headstand: 10 x 1

A2) 3-5 sets of:
3-5 Handstand Push-Ups (or negatives)
3-5 Strict chin-ups

A3) 3-5 sets of:
10 Ring push-up
10 Ring rows