18 Jan 2019 - WOD


A) Conditioning & Breath Holds
4 x 4 minutes on : 2 minutes off, alternate between A1 and A2:
*At the end of each 4 minute interval perform 5 normal breaths followed by a max inhale hold.
*Time the length of each of these holds

A1) Row, bike or run for distance
*Nasal breathing only


30 Double unders
20 Wall balls (9/6 kg)
10 Dumbbell snatch (22.5/15 kg)
* Nasal breathing only

17 Jan 2019 - The "Will you be my Swolemate?" Throwdown is back for 2019!

After a brief hiatus, we are very excited to announce that the “Will you be my Swolemate?” Throwdown is back for 2019!

Tired of swiping left and right? Well, it's finally time to take your thumbs off your phone and wrap them around a barbell... that's the only way you'll ever find your true SWOLEMATE!

Taking place on Saturday 9 February, "Will you be my Swolemate?" is a mixed pairs throwdown. The day will consist of three partner WODs and one BIG. BAD. HEARTBREAKER of a final!

The Rules

  • Teams must be Girl/Boy (if we have an uneven number of interested athletes, your coaches will make sure you have a team)

  • We will have scalings for the WODs on the day, just as you would do for a class. You will be able to use different scalings from your partner (e.g. both athletes don't need to have pull-ups to be on a team together)

  • You CANNOT partner with your Significant Other

How to Sign Up

  • We will have a sheet on the whiteboard for you to sign up your team

  • If you don't have a partner yet, put your name on the sign up sheet and Coach Cupid will set you up on your first Swolemate Date

  • Once we confirm the participants, we'll be sending around an email asking for your team name (the most important part of the Throwdown!)


A) Strength / Conditioning
1 minute: Bench press @ 50-60% of 1RM
1 minute: Strict pull-ups
2 minute: Bench press
2 minute: Strict pull-ups
3 minute: Bench press
3 minute: Strict pull-ups

– Rest 3 minutes –

1 minute: Push press @ 50-60% of 1RM
1 minute: Burpee box jump over (24/20 in)
2 minute: Push press
2 minute: Burpee box jump over
3 minute: Push press
3 minute: Burpee box jump over

14 Jan 2019 - Meet the Legends: Sarah 'Cuz' Maddock

On a crisp Saturday morning in the spring of 2015, CrossFit 1864 experienced two momentous events that would have a significant affect on the future of the box… The first was Josh Lah’s infamous calf cramp (and Coach Maria’s resulting fireman carry…), and the second was when Sarah Maddock (then, Forshaw), completed her first workout. We will never forget our chat with Sarah after that session, because what she said was by far and away one of the best things we have heard any new member say, and something that a coach will always want to hear from their athletes:

“This is something I know I want to get better at.”

And that is exactly what she did. Our dear Cuz puts in the work every time she comes in to the box and we are particularly impressed by the dedication she shows to working on her weaknesses, a dedication that has resulted in completing “Isabel” Rx!

By the way, are you planning on doing a 2km row any time soon? Then make sure you have Cuz nearby! Her Power 10’s are the stuff of Legend and are guaranteed to bring you at least a 10 second PB!

Now grab yourself a nice cup of tea, turn up your favourite Drake playlist, and let’s find out more about our next Legend of CrossFit 1864, Sarah ‘Cuz’ Maddock…

What do you do for a living? Reinsurance - essentially insurance of insurance companies. I know, wild right? But I do have some lovely views as I’m based in the Walkie Talkie. 

How long have you been doing CrossFit and what’s your favourite thing about it? I’ve been CrossFitting since 2015 along with my now husband Gareth and, even more recently, my brother-in-law Stuart and his wife Lauren. You weren’t going crazy… there are four Maddocks at the gym! My favourite thing about CrossFit are the great pals I’ve made. 

What is your biggest achievement since starting CrossFit? My biggest CrossFit achievement is being able to do more workouts at RX. I’m still working on my “Ship” time, but “Ship” and I have history. 

What are your present training goals? Present training goals are to remain injury-free, keep developing those nasty, yet vital, gymnastics skills, one day conquer Ship and carry on having fun with lovely people. I’m super competitive and love having some bants pre/post WOD. 

What’s the greatest pearl of wisdom you could offer to other CrossFitters, or those thinking about starting? Run your own race. Don’t get caught up on who’s doing what around you. It’s important to have bad workouts as well as the kick ass workouts. You can learn from your mistakes and set new goals for the next time you do it. 

What nickname did you have growing up, and why? My nickname growing up was Fo-Sho - my maiden name is Forshaw and well, it stuck even now I’m married!

Many people also refer to me as Cuz, but I’m NOT telling you why on here. You can ask Phil, Maria or Gareth at the next Box Social or in passing. Not my finest moment, put it that way. 

What is the weirdest thing you have seen in someone else’s home? A stuffed ferret. We were staying in our friend’s cabin for skiing one year in Norway. We noticed the ferret and his mum said that she kept noticing meat she had been leaving out to defrost go missing. After weeks of not understanding the mystery, one day they found a trail of meat which led to the ferret, who is now a permanent member of the household :-)

What is your favourite sports movie? My favourite sports film of all time has to be Cool Runnings - especially the Junior mirror scene. I think we all have those moments, or is that just me! However, Rocky IV is a close second. You need to find your inner Rocky when you’re sat on the Dyne of death and doing it on repeat! 


A) Conditioning
From 00:00 to 10:00:
1 mile Run
Max reps in time remaining, Clean & Jerk (60/40 kg)

- Rest 3 minutes -

From 13:00 to 20:00 :
800m Run
Max reps in time remaining, Power Snatch (50/35 kg)

- Rest 3 minutes -

From 23:00 to 27:00
400m Run
Max reps in time remaining, Thruster (42.5/30 kg)

13 Jan 2019 - Member Appreciation Week: Vote for the Coaches WOD

For our last day of Member Appreciation Week, it's your chance to exact revenge on the CF1864 Coaching Team... and boy do you guys know how to hit a coach where it hurts! The CF1864 Coaches and Interns will be taking on “Kalsu”. Ooossshhhh. Keep an eye on @crossfit1864 on instagram, where we’ll be posting videos of the coaches battling through this epic WOD.


Engine Work

Every 2 minutes, for 30 minutes, alternate between:
450/350 m Row
60-Foot Walking lunges with Farmer’s carry (32/24 kg)
20/15 Calories of Assault Bike (or 300m Run)
* Nasal breathing only

Specialist Sunday

A) Hang snatch: Build to a heavy double

B) Every minute for 10 minutes: 1 Snatch at 90-95% of above

Barbelles Lifting Class

A) Sumo Deadlift: 5 x 3 @ 75-80%

B) Deficit Push Ups: 3 x 6

C) 3 Rounds NFT:
10 barbell hip thrust
10 pendlay rows
6-8 barbell rollouts

The Coaches’ WOD


For Time:

100 Thrusters (60/40 kg)

* 5 Burpees at the top of every minute

12 Jan 2019 - Member Appreciation Week: ZapSpace Trampoline Park

On Saturday 12 January, the penultimate day of our Member Appreciation Week, we'll be headed out for a Box Social at ZapSpace Trampoline Park in Stratford!

With 3 storeys of trampoline, and games such as Power Tower, Battle Beam and, of course, Dodgeball, there's no better way to spend your Saturday afternoon!

We will be meeting at ZapSpace at 3 pm and entry in to the park costs £12 for the first hour (+ sock hire) and £9 for an additional hour.

Have fun being a kid again!



A) Conditioning

For time:
2 rounds of:
10 Snatch (50/35 kg)
12 Burpees over the bar
Then, 2 rounds of:
10 Snatch (35/25 kg)
12 Burpees over the bar

* Time cap: 18 minutes

Competition Class

A) Gymnastics Skills

A1) 10-15 minutes on handstand walking, then 3-5 attempts at a max distance

A2) 10-15 minutes on bar muscle-up technique technique, then: 3-5 sets

* Work until technical failure

B) Conditioning

2018 Regionals Event 4

For time:
2 rounds of:
10 Snatch (80/55 kg)
12 Burpees over the bar
Then, 2 rounds of:
10 Snatch (50/35 kg)
12 Burpees over the bar

11 Jan 2019 - Member Appreciation Week: Disco Friday Version 2.0

Everyone loves Disco Friday, and for our MemberAppreciation Week, we're making it even better!

In addition to the tasty food, epic playlists, and spicy workout, for Disco Friday Version 2.0, we'll be rocking some fancy dress! It's time to don your favourite 70's and 80's workout gear.

The best dressed athlete in each class will get a free CF1864 t-shirt for their WOD wardrobe!


A) Conditioning & Breath Holds
4 x 4 minutes on : 2 minutes off, alternate between A1 and A2:

A1) Row for distance
* Nasal breathing only

5, 10, 15…
Wall ball (9/6 kg)
5, 10, 15...
Kettlebell swings (24/16 kg)
* Breathing no harder than G4

* At the end of each 4 minute interval perform 5 normal breaths followed by a max inhale hold.
* Time the length of each of these holds

10 Jan 2019 - Member Appreciation Week: WOD & Raffle

Thursday of our Member Appreciation Week couldn't be more simple.... all you need to do is show up!

Yep, you read that correctly, to get your name entered in to our raffle, all you need to do is show up at the box and do the WOD, easy peasy lemon squeezy! (actually, the WOD won't be that easy, but you understand what we're trying to say!)


A) Strength: Power Clean
15 minutes to establish a heavy 3 for the day
* Perform touch and go

B) Strength / Endurance: Power Clean Ladder
At % of above heavy 3:
Perform 10 reps at 75%
Perform 3 reps at 95%
Perform 15 reps at 70%
Perform 3 reps at 90%
Perform 20 reps at 65%
* Rest 2-3 minutes between sets

09 Jan 2019 - Member Appreciation Week: Beyond the Workout

For our third day of Member Appreciation Week, we are excited to host a new event, Beyond the Workout!

Taking place on Wednesday at 7.30 pm, you will get to spend quality time with our coaches and interns, developing two skills of your choice in a small group alongside your fellow athletes.

Beyond the Workout will be broken in to two parts, Session A and Session B, each lasting 25 minutes, giving you the opportunity to work on each of your chosen skills in detail.


A) Gymnastics Conditioning & Breath work
Every 3 minutes for 36 minutes:

First 12 minutes:
60 seconds of strict handstand push up & row in remaining time

Second 12 minutes:
60 seconds of strict muscle-up & 400m run

Third 12 minutes:
60 seconds of strict toes to bar & Row/Assault bike in remaining time

*Aim to stay breathing in G1 for the monostructural movements
*No higher than breathing in G3 for the gymnastics

08 Jan 2019 - Your Daily Breath Practice

We have discussed the importance of nasal breathing in various blogs (Part 1, Part 2, Part 3) and Coach Phil's Programming Talk (The Main Show, The Summary), so we won't flog a dead horse….but it is important, so if you haven’t read these blogs, or watched the programming talk, make sure you do so!

For many of us, mouth breathing is a habit, caused by factors such as poor posture, and high (chronic) stress work and life environments.

To begin to reverse this and to take full advantage of our current (and future) training cycles, we recommend a daily breathing practice.

What a formal breath practice or protocol looks like (out of the many, many options) doesn’t matter. What matters is that you put something in place that you can do daily, and slowly turn into a habit. Whether it is morning or evening, before or after training, between the office and home, doesn’t matter.

It matters that you do it.

Your daily breath practice doesn’t have to be complex or long, just do something. This will give you insight and awareness into how practices or protocols affect you, and also begin to develop your breathing capacity to aid in your overall health and your performance in training.

We recommend 5-10 minutes of breathing practice, 1-3 times everyday.

Our first step should be to bring awareness to how we are breathing. Are we breathing through the mouth or the nose, are we chest breathing or using our diaphragm, do we have short, shallow breaths or a long slow respiration rate? Most importantly, how does how we breathe (and how we change our breathing mechanics) influence our state and how we feel? As we know, how you breathe has a huge influence on our central nervous system.

Below are three examples of daily breathing practice you can implement, starting with the most basic and easiest to implement, as well as some more advanced methods.

Remember, what is important in the beginning is that you bring awareness to how you are breathing, how that makes you feels and how it affects your state.

Awareness Breathing

When you wake up, take 5-10 minutes to sit and focus on your breath. Make a mental note of:

How are you feeling physically today?

How are you feeling mentally?

Are you feeling stressed or at ease, tense or relaxed?

Are you taking short, shallow breaths or long slow breaths?

Don't worry about what is 'right' and 'wrong', just be aware of your present state.

During this time, focus on having a slow rate of respiration (think 4-5 seconds inhale, 4-5 second exhale), long slow breaths in through the nose and long slow breaths out through the nose. During the 5-10 minutes of awareness breathing, how do your answers to the questions above change, if at all?

Cadence Breathing (1121)

This is very much like tempo training, with a prescribed time (in seconds) for each stage of your breathing (inhale, hold, exhale, hold). This particular cadence is a good “warm-up” for the respiratory system and can be mildly up-regulating and mentally stimulating, a great method for morning practice!

In the 1121 cadence, the numbers given are the multipliers. For example, if I was using 5 seconds, my cadence would be 5-5-10-5. If I was using 10 seconds, my cadence would be 10-10-20-10.

A good starting point is 5 seconds: 5 second inhale + 5 second hold + 10 second exhale + 5 second hold

Repeat this breathing cadence for 5-10 minutes, 1-3 times every day. Once this becomes comfortable increase your multiplier to 6 seconds (6-6-12-6), and continue in this fashion as your breathing mechanics improve.

Box Breathing Protocol

This is a technique that takes a method called superventilation (see here) and mixes it with taking slow, deep breaths. It can heighten performance and concentration while also being a powerful stress reliever.

Perform 3-5 total rounds, where one round is:

5 x

Inhale for X seconds

Exhale for X seconds


20 Super ventilation breaths (full nasal inhale, partial nasal exhale)

After the last breath, perform a full exhale and hold for as long as possible

* In round 2, increase your inhale and exhale by 1 second (and increase again in round 3)
*Perform 25 Superventilation breaths (30 breaths in round 3)
*Try to increase your exhale breath hold each round

For example, one total session may be:

5 x 5 seconds inhale + 5 second exhale


20 Super ventilation breaths + max exhale breath hold

5 x 6 seconds inhale + 6 second exhale


25 Super ventilation breaths + max exhale breath hold

5 x 7 seconds inhale + 7 second exhale


30 Super ventilation breaths + max exhale breath hold

If you finish the whole breathing practice with no real issues, the next time you practice this, add 1 second to your starting inhale/exhale time.

A daily breath practice is a must for anyone seeking to improve their overall health and those wanting to maximise their performance.

When you first begin your journey into the art of breath, do not worry about what method you should be using, it's more important to become aware of how your breath affects your state and to build the habit of a daily breathing practice.

You wanted it, you got it!


A) Conditioning

”CrossFit Open 16.4 - RX”
As many reps as possible in 13 mins of:
55 Deadlifts (102.5/70 kg)
55 Wall balls (9/6 kg)
55 Calorie row
55 Handstand Push-ups

“CrossFit Open 16.4 - Scaled”
55 Deadlifts (60 / 42.5 kg)
55 Wall balls (9/6 kg)
55 Calorie row
55 Hand Release Push-ups

07 Jan 2019 - Member Appreciation Week: Dodgeball Tournament

Member Appreciation Week is finally here! We can’t wait for all the great stuff we have lined up for you this week and, to kick it all off, it’s dodgeball time!


A) Dodgeball Tournament

B) Conditioning
In pairs you have 15 minutes to complete as many snatches as possible (70/45kg)
* While P1 is performing snatches, P2 performs a 200m run
* When P2 returns from the run partners switch over