16 Sept 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning

5 x 3 minutes on : 3 minutes off
15 Thrusters (42.5/30 kg)
15 Bar facing burpees
Max calorie row or bike in the remaining time

*Breathing in G4 (nose inhale / mouth exhale) and G5 (all mouth) only.
*Start each round in G4 then change to G5 when needed
*This is all about intensity, go hard and hold on!

*At the end of each round enter the recovery breathing protocol
5 Mouth/Mouth breaths
7 Nose/mouth breaths
9 Nasal only breaths

15 Sept 2019 - WOD

WORKOUT OF THE DAY

Engine Work

In Teams of 2

1000m Row (or 2.25km bike)
200m Dumbbell walking lunges
2000m Row (or 4.5km bike)
200m Heavy carry (Sandbag, double KB front rack etc)
3000m Row (or 6.8km bike)
200m Heavy carry (Sandbag, double KB front rack etc)
2000m Row
200m Dumbbell walking lunges
1000m Row

*1 person working at a time, switch as needed


Specialist Sunday

A) Power Snatch
6 x 1+1+1
*Start at 50% of 1RM power snatch and build
*Rest 20 seconds between reps

B) Snatch pulls
4 x 3 @ 90% of 1RM snatch

C) Accessory
Pick one exercise below based on your weakness
Weak back > Good mornings: 3-4 x 10
Weights crashing > Snatch balance: 3-4 x 3
Weak overhead > BTN Snatch push press: 3-4 x 3"


Barbelles Lifting Class

A) Handstand Skill Work
10 min EMOM
Min 1: 20 second handstand hold
Min 2: 30 second hollow hold

B) Headstand Skill

C) Pull Up Strength
3-4 x 1-3 chin/pull ups + max banded reps

14 Sept 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Weightlifting

* Next Saturday you will be building to heavy singles!

Ai) Snatch
Every minute for 20 minutes:
1 rep @ +2.5 to 5kg on last week

Aii) Power clean & Push jerk
Every minute for 20 minutes:
1 rep @ +2.5 to 5kg on last week

B) Gymnastics Conditioning
Every 45 seconds for 10 rounds: 3 Bar or Ring Muscle-ups
*Choose whichever you feel is your weakest movement

C) Conditioning
For time:
30-20-10:
Dumbbell power snatch, alternating arms (22.5/15 kg)
Wallballs (9/6 kg)
*How fast can you go, and can you stay unbroken?


Gymnastics Strength & Skill

A) Flexibility
3-5 sets:
30 seconds: Wrist Support
20 seconds: Thoracic bridge
30 seconds: Pike stretch
20 seconds: Skin the cat hang

B) Strength
10 x Frog Stand extend to plache

then,

3-5 Sets of:
2-5 Strict muscle up
5 Candlestick jumps

C) Midline
5 sets:
20 Hollow rocks, into 20 second hollow hold
20 Superman rocks, into 20 second superman hold


CrossFit

A) Strength: Deadlift
15 minutes to build to a heavy set of 3 reps

B) Conditioning
CrossFit Open 11.2”
15 minute AMRAP
9 Deadlifts (70/45 kg)
12 Hand Release Push-ups

15 Box Jumps, 24/20 in

12 Sept 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics & Barbell Conditioning

3 rounds of :
Handstand push ups @ 25% of 5 minute test
Toes to bar @ 25% of 5 minute test
- Then -
15 Snatch (42.5/30 kg)

- Immediately into -

2 rounds of :

Handstand push ups @ 25%
Toes to bar @ 25%
- Then -
12 Snatch (50/35 kg)

- Immediately into -

1 round of :
Handstand push ups @ 25%
Toes to bar @ 25%

- Then -

9 Snatch (60/40 kg)
* Rx+: Snatch weights @ 60/40kg, 70/45kg, 82.5/50kg
* Time cap: 36 minutes

09 Sept 2019 - How to end the Summer feeling AWESOME!

Typically, summer is a time we indulge, whether it’s time spent in beer gardens, various holidays or mini-breaks and less time in the gym, but instead of coming out the other side feeling foggy, tired and maybe carrying a little more “holiday weight” than we would like to admit, why not come out the other side feeling awesome and in great shape?

With the end of summer approaching, the Whole Life Challenge which runs for 6 weeks from the 28th September is perfectly timed.

The Challenge provides a framework to follow every day that emphasises healthy nutrition, exercise, mobility, sleep, hydration, well-being, and reflection. Once the challenge begins there are targets to hit every day under each of those areas. What’s great is that you don’t have to be perfect to succeed, it’s about small changes than when accumulated make a huge difference.

Nutrition: A diet rich in vegetables, fruits, good fats and quality proteins. Avoiding grains, sugar, alcohol, fried food. There are 3 difficulty levels based on where you are now and where you want to be.

Exercise: Be active for 10 minutes every day

Mobility: Mobilise/Stretch for 10 minutes every day

Sleep: Set a sleep target for the 6 weeks and aim to hit it every night

Hydrate: At a minimum drink X ounces of water everyday (your body weight in lbs divided by 3)

Well-being: Defined as a small action you can take every day to improve your well being. The WLC provides you with small tasks each week, this might be to meditate for 10 minutes, read up a book, spend less time on social media, reach out to a friend, organise a disheveled space etc - Anything that has the potential to positively impact your life.

Reflection: At the end of the day (when you log your results online) write briefly about how the day went.

For each task you complete successfully you earn yourself some points and all this is recorded via your profile on the WLC website. As this is a ‘game” you can earn bonus tokens you can ‘spend’, hit your nutrition targets for 5 days in a row? Then you can earn a token to indulge a little. Get a streak on your sleep targets? Then earn a pass to have a night out.

Whilst these tasks may seem “easy” and you tell yourself you can do this without being part of the Challenge, saying and doing are two very different things. The best part about joining the challenge is the accountability! You have the community of your 1864 team-mates as well as logging your results each day to help keep you honest and accountable, this is by far the most powerful aspect of the Whole Life Challenge.

WLC Dates for Your Calendar

28th Sept - The Challenge Begins!

Day 1 of the challenge starts with a trip to the gym. Come down to the WLC CrossFit Class at 1864 to complete your baseline workout and take your body measurements. These will be repeated at the end of the 6 weeks.

5th Oct - WLC Pot-Luck Party @ Olivia’s, Lance & Coach David’s pad

These guys have kindly offered to host a WLC pot-luck party. The concept is simple, cook your favourite WLC compliant dish and bring it along (have some copies of the recipes printed too!). Try out some new and exciting food and get some ideas on what healthy, tasty foods you can cook. Even better, save up an indulgence token or two and enjoy a drink with friends.

9th Nov - The Challenge Ends!

On the final day, we take to the gym to re-test our baseline workout and check our body measurements. We will end the challenge by heading to Canary Wharf for a celebratory meal.

To join the Whole Life Challenge and be part of Team CrossFit 1864, follow this link!


WORKOUT OF THE DAY

A) Conditioning
5 x 3 minutes on : 3 minutes off
30/20 Calorie row (or 20/15 Calorie bike)
20 Wall balls (9/6 kg)
Max rep power cleans 60/40kg in the remaining time

* Rx+: 30 wall balls & cleans @ 70/45kg
* Breathing in G4 (nose inhale / mouth exhale) and G5 (all mouth) only.
* Start each round in G4 then change to G5 when needed
* This is all about intensity, go hard and hold on!

*At the end of each round enter the recovery breathing protocol:
5 Mouth/Mouth breaths
7 Nose/mouth breaths
9 Nasal only breaths
*This is about controlling your breathing and bringing your heart rate down quickly

08 Sept 2019 - WOD

WORKOUT OF THE DAY

Engine Work

A) Conditioning

This is a "Long" fitness test on BtWB. It's simple, but very effective.

6 rounds for time of:
400m Run
25 Burpees to target

* Target must be 1ft above your standing reach
* Time cap: 35 minutes


Specialist Sundays

A) Clean lift-off + Power Clean + Jerk: 6 x 2+1+1

* Start at 50% of 1RM power clean & jerk and build

*Pause for 2 seconds at the knee on each clean lift-off

B) Clean pulls: 4 x 3 @ 85% of 1RM clean

C) Accessory

Pick one exercise below based on your weakness:
Weak back > Good mornings: 3-4 x 10
Weights crashing > Power clean + Front squat : 3-4 x 1+1
Weak overhead > BTN push press: 3-4 x 3