22 Nov 2017 – Gymnastics Development

WORKOUT OF THE DAY

Gymnastics Development
Today we will be focusing on developing your kipping for pull-ups, toes to bar and muscle-ups. We will then break into small groups to work on specifics based on what movements you are presently working on

A) Everyone
A1) Ring/Bar swing awareness drill
A2) Standing hollow pull-downs (front)
A3) Standing hollow pull-downs (back)

B) Toes to bar / Pull-up Group
B1) Bar swing
B2) 2 for 1's

B) Muscle-up Group
B1) Ring swing, false grip
B2) Transitions
*On each drill, spend 5 minutes accumulating as many quality reps as possible

C) Skill Workout
10-15 minute AMRep:
200m Easy run
Max quality reps of either muscle-ups, pull-ups or toes to bar

21 Nov 2017 – The Crackers are Coming!

CrossFit 1864's Christmas Crackers are just one week away! I can barely contain my excitement! Getting to see all of you crazy ones smash twelve benchmark workouts, announcing the winners of the Golden Kettlebell Awards, putting up CrossFit 1864's very first Christmas tree... it's almost too much to take in!

What are the Christmas Crackers?

The Christmas Crackers is CrossFit 1864's annual Christmas Challenge for our members. We will be programming twelve consecutive benchmark workouts for you to tackle, from the ladies, to heroes, to Open workouts, to a few mash-ups of all of the above! 

As mentioned in our earlier e-mail, we want all members, regardless of what membership they’re on, to be able to take part in all twelve workouts. If you are on the Kickstarter membership, you should now have a 'Christmas Crackers' Unlimited membership on your Team up account. This membership is active from 27 November until 8 December, please use it to book in to any classes during this time. If you do not have this membership, please let Coach Maria know ASAP. This membership will expire on 8 December, so be sure to use your Kickstarter Membership for any class bookings after that.

Classes during these 12 days will run SLIGHTLY differently than a normal session. We will be running each WOD in heats so you can cheer your fellow athletes on (and you don't have to worry about counting your reps!). Depending on the workout, warm-ups might be brief, so if you are one of those who needs extra time to get ready for a workout, feel free to come in early and get in some extra mobility / rowing time.

‘I Cracked the CF1864 Christmas Crackers!’

Members that complete all twelve benchmark workouts will receive a special prize presented at our Christmas Party at the end of the Christmas Crackers! To be eligible for this prize, you need to log a result for EVERY benchmark workout on Beyond the Whiteboard. If you don’t log it, you didn’t do it! If you have any difficulties logging your results on BtWB, please let a coach know ASAP.

We have more information on the Christmas Crackers and why you should get involved coming up this week, as well as details for our Christmas party, so keep your eyes on the blog!


WORKOUT OF THE DAY

Testing Week, Day 2

A) Aerobic Threshold Test
5 x 3 minutes on : 3 minutes off
12 Deadlifts
9 Hang power cleans
6 Push jerks
35 Double unders
Max calories in the remaining time

Rx = 70/45 kg & Assault bike
S1 = 50/35 kg & Row
S2 = 35/20 kg & Row
Inconsistent (or no) double unders? = Sub for 35 plate hops to 10 kg plate

Engine Work

A) 500m Repeatability Test

Row 500m
Rest 90 seconds
Row 500m
*Each row should be maximum effort

19 Nov 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11.30 am – 12.30 pm)

A) Weightlifiting: Snatch

A1) Snatch deadlift + muscle snatch + overhead squat + snatch balance (no dip)
5 x 3+3+3+3

*Stay light and use this as a warm up
*On the snatch deadlift, take 10 seconds to lift the bar. Focus on balance and good positions


A2) Snatch push press + overhead squat + pause snatch balance (no dip):
2 x 3+2+1
2 x 2+1+1
2 x 1+1+1

*Work up in weight throughout the sets

A3) Low hang snatch (above knee) + snatch:
2 x 2+2
2 x 2+1
2 x 1+1

*Work up in weight throughout the course of the 6 sets.
*On the low hang snatch, deadlift the bar up to above the knee, pause, and then snatch.
*Do not stand all the way up and then go back down to above the knee.

Competition Class (10 – 11.30 am)

A) Weightlifiting: Snatch

A1) Snatch deadlift + muscle snatch + overhead squat + snatch balance (no dip)
5 x 3+3+3+3

*Stay light and use this as a warm up
*On the snatch deadlift, take 10 seconds to lift the bar. Focus on balance and good positions


A2) Snatch push press + overhead squat + pause snatch balance (no dip):
2 x 3+2+1
2 x 2+1+1
2 x 1+1+1

*Work up in weight throughout the sets

A3) Low hang snatch (above knee) + snatch:
2 x 2+2
2 x 2+1
2 x 1+1

B) Gymnastics Conditioning

5 rounds:
Muscle-ups @ 30% max set
200m Easy run

C) Conditioning

21-15-9:
Calorie assault bike
Burpee

*Re-test from 15th October

Engine Work (9 – 10 am)

A) 8 x 2 minutes on : 2 minutes off

Alternate between:

A1) 200m Sprint
10 Burpee box jump overs (24/20 in)
Max rep wall ball (9/6 kg)

A2) 250m Row
10 Wall ball (9/6 kg)
Max rep burpee box jump overs (24/20 in)

17 Nov 2017 – Back Off Week, Day 5

WORKOUT OF THE DAY

A) Strength
3 sets of:
20 Dumbbell walking lunges
– Rest 60 seconds –
Max rep strict pull-up
– Rest 60 seconds –

B) Conditioning
12 x 30 seconds on : 30 seconds off, alternating between:
Thrusters (42.5/30 kg)
Box jump overs (24/20 in)

ENGINE WORK: AEROBIC CAPACITY

The big day is here!

For time:
2 km row

16 Nov 2017 – Sign up for Box Battles!

ROUND 3 OF LONDON BOX BATTLES IS THIS SATURDAY!

SIGN UP TODAY!

It's time once again for the London Box Battles! For Round 3, we'll be hosting CrossFit Hammersmith on Saturday 18 November from 10 am.

The London Box Battles is a league-style CrossFit competition involving boxes in and around London.

With Beginner (Group C), Intermediate (Group B) and Advanced (Group A) divisions, this is a great competition for all levels of athlete, not to mention a great way to meet athletes from other boxes!

Get signed up here!

NB There will be no regular CrossFit classes on Saturday 18 November. 


WORKOUT OF THE DAY

A) Strength
5 sets of:
3-5 Deadlift
– Rest 20 seconds –
Max ring dips at tempo 31111

* Stick to the tempo: 3 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep
* Rest 2-3 minutes between sets


B) Conditioning
For time:
40/30 Calorie assault bike
700m Run
500m Row

14 Nov 2017 – The Preggo Chronicles: First Trimester, Pt. 1: Training

Not sure if anyone noticed, but you can kinda see the crippling effects of First Trimester Fatigue written all over my face...

Mr. and Mrs. Coach are having a Baby Coach! Wooohooooooooo! A very exciting, very BIG surprise, to say the least!

I haven’t written a blog in a while, but felt the need to start penning down my experiences. I realise that this might not apply to the majority of my audience, but to be honest, it’s more for my own selfish purposes. And to be doubly honest. I’m pregnant. I do what I want.

Thus begins the Preggo Chronicles, detailing aspects of each trimester that I found the most interesting. My first trimester is split into three parts (obvs.): Mindfulness & Education, Nutrition and, the topic of this entry, Training. Now, in an ideal world, you would always address your nutrition first, but I’ve decided to write the Preggo Chronicles in the exact order that I have approached my pregnancy. And one of my first worries after learning I was pregnant… what am I going to do for my training tomorrow?!

I have worked with quite a few pregnant women before. I know exactly what they should be doing and how to adjust their workouts, but when I found out I was expecting, all I could think was, “What about me?! I have been following competitive programming since about 2014. I must surely be a special case”. So, I immediately set up a call with my coach to tell him the news. We discussed a few options and decided that I would think about where to go next, depending on how I was feeling over the next few days.

The following day, I listened to a podcast with a competitive CrossFitter who was, at the time, about 36 weeks pregnant. One of her comments really stuck with me.

When you’re pregnant, your goals and priorities change suddenly and drastically (maybe this is getting you ready for parenthood?). For this athlete, her goal was no longer to go to Regionals or to get her team to the Games. Instead, it was maintaining her health and fitness so that she could have a healthy pregnancy, the best labour possible, and a speedy recovery. When she found out she was pregnant, she decided to put her competitive programming on hold and stick with regular CrossFit classes. And she never felt healthier.

Hearing that gave me pause for thought. Who am I to think that, at this point in my life, I need some super special programming to keep me on the competitive track right through my pregnancy? Does that type of programming even exist? Why should my goals be so different from the pregnant women I have trained previously? I then re-visited my priorities and realised that I no longer gave a flying rat’s ass about my next competition. The only thing in my mind was doing my absolute best to give the little lima bean growing in my belly the best chance it could possibly get.

With that, I decided to put my competitive programming on hold and started following our class programming regularly, which has been amazing.

But that’s not all!

I also knew there was extra work that needed to be done to prepare my body for the changes coming its way. For this additional work (and also many of the resources that you’ll read about in the Education section), I sought out BirthFit’s Prenatal Programme. BirthFit has completely opened my eyes to a new, holistic way of approaching my training, both prenatal and postpartum. They have loads of information and advice on training, and I recommend anyone who is planning to get pregnant, is currently pregnant, or has just had a baby, check out their website with the quickness.

So now, what everyone REALLY wants to know…

What You Should & Shouldn’t Do for Training during Pregnancy*

This might be a bit disappointing because I’m not actually going to break down the movements that you should or shouldn’t do during your pregnancy (barring one or two). Everyone thinks pregnancy is all about the Black and White. The Do’s and Do Not’s. But, especially for women who have been training for a while, there is so much more Grey area. I’ve seen some women do handstands right up until the final weeks of their third trimester, and some women decide not to go upside down after their first month. Some women are completely comfortable going for a PB back squat, while others are perfectly happy never going above 75%. Every woman is on a different journey with her pregnancy and what was comfortable for me might not be comfortable for you. With that in mind, here are some general guidelines based on my training and coaching experience so far....

Repping out some clean & jerk for Kilos for a Cure at 13 weeks

What you Should Do

Get a good sports bra

I’m sorry to break this to you, but your boobs, they gon’ hurt. Reeeeeeeal Bad. These have been my favourite so far:

Nike Zip (thanks for the recommendation Jos!)
Nike Classic Swoosh Modern
Lululemon Energy Bra

Train as regularly as possible!

I was very fortunate in that I had no morning sickness and no food aversions in my first trimester. What I struggled with the most was an absolutely crippling fatigue. Contrary to what you might think, the only thing that helped me manage this was my training! The more I could move around, the better I would feel and, as the weeks passed, so did the fatigue. My training consisted of modified CrossFit sessions, but your training could be anything: bodyweight movements (always squat), running, yoga... whatever gets you going!

Listen to your body and go by feel

At the very beginning of my pregnancy, I felt ridiculously strong. Then there were other days where I felt walking lunges were tough work. Other days, I felt I could Rx the weight on a workout if I broke it up in small sets.

In every session, I always give myself a rest period, even if it’s a short break in between reps. I use this rest period to check in with my body and make sure I’m happy with all the movements I’m doing. If it’s not comfortable, don’t do it. If a movement makes you uneasy, leave it. Heavy weights, max intensity, and ‘pushing through the pain’ will always be there. These precious weeks of your first trimester won’t, so listen to your body and prioritise what it needs during this time.

Warm up and cool down completely

This might just be me, but I feel like it now takes a bit longer than usual to get myself ready for a workout and settle down after a session. I make sure to structure in plenty of time for mobility and a thorough warm-up before the WOD and a cool down on the assault bike and stretching piece afterwards. This gives me another opportunity to check in with my body and with baby to see how we’re going to approach training for the day and check in on how training went and how we’re feeling post-session.

Cut yourself some slack

Last week, I did “Nancy”, 5 rounds for time of 400 m run (I rowed), and 15 overhead squats @30 kg. I logged my workout and saw that I was over 3 minutes slower than my previous attempt. I felt shit.

Whoa. Time for a reality check! Time to cut myself some slack. You are building a human. Your body is literally piecing together new organs as you sit here reading this. That is an incredible task, whose importance far outweighs the time on any workout. So, if you don’t feel like training on a certain day, it’s fine. Cut back the volume on your training. Want to move, but don’t feel like going all out? No dramas. Fancy going a bit heavier and pushing the pace a little bit more? You go do you, mama. There are way too many negative opinions in the world, don’t add any of your own to the mix. 

Practice your belly breathing

This is crucial for so many reasons, from labour practice and relaxation, to bracing for a lift. More on this will come in the Mindfulness part of the Preggo Chronicles, but for now, check out this video from BirthFit.

What you Shouldn’t Do

Leave out toes to bar, sit ups, knees to elbows, etc – you don’t need them!

Sub these with kettlebell windmills, overhead carries, farmer’s carries and functional progressions to focus on deep core strengthening (which you definitely WILL need)

Don’t get bogged down with what you can’t do or compare with what you used to be able to do.

It’s hard not to get upset when you realise you shouldn’t go for that 1RM lift or you can no longer do as many strict pull ups as you once could. I remember the first day I was coaching a class with toes to bar and I couldn’t demo anything, I went home and cried my eyes out. As mentioned before, the weights and the movements will always be there. Your first trimester will not. Focus on the big picture and your priority at the moment – keeping mama and baby healthy and happy!

* If you need a specific, movement-by-movement list of things that you should or shouldn’t do or your pregnancy is considered high risk, speak with a trusted and experienced coach, book a PT session or e-mail me, maria@crossfit1864.com. It is crucial that you find the exact and unique shade of grey that your training will take over the next 9+ months!

Baby Coach at 16 weeks, loving sumo deadlifts.

I am currently riding the 16-week wave and I am falling more and more in love with pregnancy as each week passes. Even more so, I am loving training during my pregnancy. I love knowing that I am training with a purpose – to better learn how to tune in to my body and to prepare myself for the most intense athletic endeavour I will ever undertake. The more in tune with my body I get, the more I am amazed and in awe of what it is capable of doing. I love knowing that my training is the best thing I could be doing for my baby and for myself (and if you would like the research backing up this claim, let me know and I’ll send it your way!). And finally, as someone who normally trains on her Jack Jones in an empty gym, I love the fact that now I always have a training buddy who dances to my favourite Ciara track with me in between sets.

"See you in Spring 2018, homies!"


WORKOUT OF THE DAY

A) Strength
Back squat with a 5 second pause, build to heavy single

B) Conditioning
B1) 8 rounds of:
20 seconds: Front squat (42.5/30 kg)
10 seconds: Rest
20 Seconds: Double unders
10 Seconds: Rest

– 2 minutes rest –

B2) 8 rounds of:
20 seconds: Dumbbell snatches (22.5/15 kg)
10 seconds: Rest
20 seconds: Toes to bar
10 seconds: Rest

12 Nov 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11.30 am – 12.30 pm)

A) Weightlifting: Snatch

A1) Muscle snatch + Snatch strict press + OHS + Snatch Balance w/out a dip (3+3+3+3) x 3 rounds
*Stay light and use this as a warm up.
*On the muscle snatch, focus on the high pull and the turnover.


A2) Snatch balance with pause: 5×2
*First set begins at 60% 1RM snatch
*Pause for 3 seconds in the receiving position and make sure to stay active


A3) High hang snatch + Low hang Snatch (above the knee):
3 x 2+1
3 x 1+1
*Work up in weight throughout the course of the 6 sets

Competition Class (10 – 11.30 am)

A) Gymnastics: Strict handstand push-up

Test max rep strict handstand push-up

B) Weightlifting: Snatch

B1) Muscle snatch + Snatch strict press + OHS + Snatch Balance w/out a dip (3+3+3+3) x 3 rounds
*Stay light and use this as a warm up.
*On the muscle snatch, focus on the high pull and the turnover.


B2) Snatch balance with pause: 5×2
*First set begins at 60% 1RM snatch
*Pause for 3 seconds in the receiving position and make sure to stay active


B3) High hang snatch + Low hang Snatch (above the knee):
3 x 2+1
3 x 1+1
*Work up in weight throughout the course of the 6 sets

C) Conditioning

Every 2 minute, for 20 minutes, alternate between:
500/425m Row
&
1 round of "DT" (12 Deadlift, 9 Hang power clean, 6 Push jerk 70/45kg)
*Focus on smooth barbell cycling!

Engine Work (9 – 10 am)

For time:
700m Run
45 Wall ball (9/6 kg)
30 Sumo deadlift high pull (35/25 kg)
15 Box jump (24/20 in)
30 Sumo deadlift high pull (35/25 kg)
45 Wall ball (9/6 kg)
700m Run

*EMOM perform 3 burpees (apart from when on the run)

11 Nov 2017 – Reminder: Box Battles is Next Weekend!

Reminder: Round 3 of London Box Battles takes place next weekend!

It's time once again for the London Box Battles! For Round 3, we'll be hosting CrossFit Hammersmith on Saturday 18 November from 10 am.

The London Box Battles is a league-style CrossFit competition involving boxes in and around London.

With Beginner (Group C), Intermediate (Group B) and Advanced (Group A) divisions, this is a great competition for all levels of athlete, not to mention a great way to meet athletes from other boxes!

Get signed up here!

NB There will be no regular CrossFit classes on Saturday 18 November. 


WORKOUT OF THE DAY

"Rene"

7 rounds for time of:
400m Run
21 Walking lunges
15 Pull-ups
9 Burpees

* If you have a 20-lb. weight vest or body armor, wear it.

10 Nov 2017 – WOD

WORKOUT OF THE DAY

A) Strength (Speed / Power Group)

Every 2 minutes, for 16 minutes, alternate between A1 and A2
A1) 2-3 Back squat @ 90% + 10 Jumping squats
A2) 2-3 Strict press @ 90% + 10 Dumbbell push press

A) Strength (Aerobic Capacity Group)

Every 2 minutes, for 16 minutes, alternate between A1 and A2
A1) 15 Back squat + 250m Row
A2) 15 Push press + 250m Row

B) Accessory (All Athletes)
12 x 40 seconds on : 20 seconds off
Back rack reverse lunge, alternating legs
Dumbbell bench press
Strict chin-up
Push-up shoulder taps

ENGINE WORK: AEROBIC CAPACITY

2km Training, Week 7

A) Specific Training

2 rounds: 2 x 1250m, 2 minutes rest between intervals
– Rest 4 minutes between rounds –

*Perform 1000m at your target split, then sprint final 250m