23 Mar 2019 - The Final WOD of the 2019 CrossFit Open...

WORKOUT OF THE DAY

CrossFit Games Open 19.5 - Rx'd

For time:
33-27-21-15-9
Thrusters (95/65 lbs)
Chest-to-bar Pull-ups

* Time cap: 20 minutes

CrossFit Games Open 19.5 - Scaled

For time:
33-27-21-15-9
Thrusters (65/45 lbs)
Jumping Pull-ups

* Time cap: 20 minutes

Did you know that your coaches are such Smoooooth(ie) Operators??

For the final Post-WOD Feels of 2019, let us make you a celebratory smoothie once you finish Open 19.5!

Definitely don’t have one before…

Also, after all of our heats have finished, we’ll be announcing which team won the Best Post-WOD Feels, the top athletes and Spirit of Open 19.5 winners, and also our overall winner for the 2019 CrossFit Games!

22 Mar 2019 - Open 19.5 Skills & Strategy

WORKOUT OF THE DAY

A) Gymnastics: Kipping / Butterlfy pull-up practice

B) Barbell Pacing: Thrusters practice

2-3 rounds, where 1 round is:
400m Run @ fast pace 3 sets of X thrusters w/ 5-10 seconds between sets

* Perform a 400m run at a fast pace
* As soon as you return from the run perform 3 sets of thrusters, with 5-10 seconds between sets, with each being the same number of reps
* Goal: Find a set size that you can maintain when under fatigue use this set size from the start of 19.5!

21 Mar 2019 - The Leaderboard after 19.4...

Congrats to our top athletes, Tom McDine, Victoria Mee, Felipe Palmeira, and Sarah Maddock, our Spirit of Open 19.4 winner, Eline Folkestadas, and the Top Team for 19.4, Team Los Locos! With one week to go, will anyone take the top overall spot from Team Drama Cleans??

WORKOUT OF THE DAY

A) Gymnastics Tests

Handstand push-ups (or Push-ups): Max unbroken set
Toes to bar (or Hanging knee raise): Max unbroken set

B) Metabolic Assessment

Choose rower or assault bike

* Every minute, increases your pace by 2RPM (bike) or 2 seconds (rower).
* For the first minute begin at an easy/moderate pace
- Bike: 44/40 RPM
- Rower: 1500m PB pace +6-10 seconds

* Continue to increase your work rate every minute until you can no longer hold the assigned rate of work for the entire minute
* Keep track of the following metrics
- When you shift to G2 breathing
- When you shift to G3 breathing
- When you shift to G4 breathing
- When you shift to G5 breathing
- When you finish

19 Mar 2019 - The Top 3 Steps to Building a Strong Community at Your Box

I fell in love with CrossFit many moons ago.

Although the coaches I worked with in my beginnings were great and incredibly knowledgable, it wasn’t their cues, progressions or even their mid-WOD cheers that made CrossFit what it was (and is) to me.

Instead, it was the people that I worked out with that made me so passionate about the sport that I am now lucky enough to call my career. It was this community of athletes that busted their humps alongside me every day that made CrossFit great. I look back with fond memories of the box socials, competitions, high fives and Facebook bants (because Instagram wasn’t a ‘thing’ back then) of my CrossFit beginnings and think,

“Yes. That is what CrossFit is all about. The Buzzword to rule all Buzzwords… Community, with a Capital C”.

The Beginnings of CrossFit 1864

When we opened CrossFit 1864 in September 2014, I knew that our box would be exactly like the box I remembered from 2012. It was going to be just like the O.G. CrossFits, but with slightly nicer equipment. It was going to be small and a little bit gritty. It would be filled with people with no egos and no drama, just a solid work ethic and drive to do their best whilst enjoying their training. Most importantly, it was going to be all about the Community.

Imagine my horror when, mid-way through 2014, our small box was up and running, and it didn’t feel like that old community at all! Of course there were high fives after class and everyone was friendly, but it just wasn’t the same. To get some advice, I met up with a friend and fellow box owner. I begged him to tell me the secret to building a strong community. Do you know what he told me? There’s nothing you can do to create a community. It just happens.

He was only halfway right.

These are the Top 3 Steps to Building a Strong Community at your Box.


Step 1: Ask Questions

I’m not talking about asking your class how their day was at your whiteboard huddle. Any schmuck can do that.

I mean ask the real questions, like you’re on a second date kind of questions (because you are trying to start a relationship, right?!). Ask your members what they do for work, what they like about it, what they have coming up this week, what are their fears, hopes, dreams, aspirations, if they prefer crunchy or smooth peanut butter.


Step 2: Listen

You’d be amazed how much you can learn about a person simply by listening, and I mean really listening. You’ve asked them what they have coming up this week and they come back to you with a lackadaisical, “ I have this race thing I’m doing on Saturday. It’s no big deal or anything”.

Now, if you weren’t really listening, you might say, “That’s cool,” and start flicking through your playlists to find your favourite warm up tunes. But, if you’re really listening, you might hear a twinge of nervous excitement in their voice.

Now, repeat Step 1.
Ask them what the race is and why they’re doing it.

Come back to Step 2. They tell you that they’re doing a 10k in the park and this is the first time they’ve ever run more than 1 mile. Coincidentally, you happen to know that a couple of your other members are doing the same 10k (because you listened to them too, obvs) and now you can link up a team of people to support each other, and you know you have something to celebrate with this crew when Monday comes around!

Step 3: Take care of your space and encourage others to do the same

Our members used to make fun of me for the way I cleaned our box. Our kettlebells are arranged in colour order, wall balls are stacked neatly with their laces facing out, rings hanging perfectly aligned on the rig, ab mats in tessellated piles in the corner… the box is a thing of organisational beauty. When classes put their kit away, they were instructed to put things away “As Coach M would want it”.

And no one, I mean NO ONE, hollywood claps chalk at CrossFit 1864.

Eventually, this attention to detail created a culture at the gym where every member took care of the space and looked after their kit as if it was their own.

So, what do these three things have to do with creating a strong community?


Everything, Because they are all part of showing respect.

As mentioned before, my good friend and fellow box owner was half right. You can’t force members to cheer each other on in workouts. You can’t drag them along to box socials and expect them to have fun. Let’s be honest here, everyone at your gym is coming from different walks of life and I’m pretty confident that not everyone will be absolute best buds outside of the gym.

But, that is not what a strong community is.

Contrary to popular CrossFit belief, a strong community is not built through box socials, private member groups on Facebook, internal throwdowns, or charity events.

Instead, a strong community is forged through a foundation of mutual respect: Respect that you as a box owner or coach show to your members when you ask them questions and express a genuine interest in their lives. Respect and consideration by actively listening to what they say and responding in turn. And finally, showing respect to your gym, the physical foundations of your community, by keeping it clean, organised and in good condition.


“Attitude reflects leadership”

When you as a box owner, the leader of your community, take the steps to show this level of respect to your members and your gym, it spreads like wildfire. Not only do your members respect you for everything you do for the box and for them, they also show respect to your other members, and their fellow athletes. They start getting to know each other, asking questions, listening, empathising, encouraging, hanging out outside of the box, and eventually, even brushing chalk off of their barbells!

In my five years of experience as a box owner, I am confident that this is how a strong and unwavering community is built; not through High Fives, but with a solid dose of R-E-S-P-E-C-T.

I could not be more proud of the members and the community at CrossFit 1864, which, even though I’m nearly 5,000 miles away, I feel the power of every day.

Big love, you guys.

WORKOUT OF THE DAY

A) Strength
Thruster: Build to a 1 rep max

B) Conditioning
"DG"
10 minute AMRAP:
8 Toes-to-bar
8 Dumbbell thrusters (15/10 kg)
12 Dumbbell walking lunges (15/10 kg)

17 Mar 2019 - WOD

WORKOUT OF THE DAY

In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400m Run
30 Box jumps or Step-Ups (24/20 in)
30 Wall ball

* Team members alternate complete movements

Specialist Sunday

A) Skill Work
Every minute for 6 minutes:
1 Tall jerk
1 BTN split jerk

B) Front squat + Split jerk: 6 x 1 + 2
* Perform 1 set every 2 minutes

C) Accessory
Complete 3-5 Supersets of:
3 Jerk dips with 3 second pause in the dip @ 80-110%
* Use lighter loads if you need to improve position
10/10 Single arm dumbbell press
10 Bent over barbell rows

Barbelles Lifting Class

A) Bench Press: 4 x 6

B) Box Dips: 4 x as many reps as possible

C1) Barbell Hip Thrust: 3 x 10-12

C2) Nordic Curls: 3 x 8

16 Mar 2019 – CrossFit Open 19.4 & Post-WOD Feels, Hosted by Team Los Locos

WORKOUT OF THE DAY

“CrossFit Games Open 19.4 - Rx'd”

For total time:
3 rounds of:
10 Snatches (95/65 lbs)
12 Bar Facing Burpees

– Rest 3 minutes –

3 rounds of:
10 Bar Muscle-ups
12 Bar Facing Burpees

* Time cap: 12 minutes (including 3 minute rest period)

“CrossFit Games Open 19.4 - Scaled”

For total time:
3 rounds of:
10 Snatches (65/45 lbs)
12 Bar Facing Burpees

– Rest 3 minutes –

3 rounds of:
10 Pull-ups
12 Bar Facing Burpees

* Time cap: 12 minutes (including 3 minute rest period)
* Athletes may step over the bar

Are you ready to Fiesta??

After 19.4, join Team Los Locos for their Post-WOD Feels Fiesta, complete with music, snacks, drinks and more! 

Break out your favourite sombrero... fancy dress is encouraged!

14 Mar 2019 - The CrossFit Games Open Team Leaderboard after 19.3...

Congrats to our Top Team this week, Los Locos, and to our Top Athletes, Adam Fung, Victoria Mee, Paul Erler, and Catherine Geary!

WORKOUT OF THE DAY

A) Weightlifting & Conditioning

Every minute, for 10 minutes:
1 Power snatch + 1 Squat snatch (or overhead squat)

- 1 minute rest -

Every 2 minutes for 12 minutes:
30 Double unders
10 Power snatches (35/25 kg)
* The aim is to perform this unbroken
* You should be getting at least 30 seconds rest

13 Mar 2019 - Beyond the Workout is Wednesday!

Our second Beyond the Workout is this Wednesday at 7.30 pm!

During this session, which is open and free to all members, 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 into 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.

Here's how it will work...

First thing's first, make sure you sign up for the session on Team-up!

Once you’ve done that, it’s time to select your skill! We will be offering four different skill groups:

  • Handstands and Handstand Walking

  • Rope Climbs

  • Kipping and Butterfly Pull-ups

  • Pistols

All you need to do is choose the two skills that you would like to work on in Session A and Session B via this Google Sheet (make sure you choose a different skill for each session and please respect the 6 person group limit).

Questions? E-mail Coach Maria and she will do her best to help out!


WORKOUT OF THE DAY

A) Strength
Every 2 minutes, for 12 minutes (6 sets):
1 Sumo deadlift
* Start at 80% of 1RM and build

B) Conditioning
3 rounds for time of:
12 Front squats (60/40 kg)
12 Burpee pull-ups

12 Mar 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning
At 00:00, perform a 1500m Row
* Nasal breathing only

At 10:00, perform a 1 mile Run
* As quickly as possible

At 20:00, perform a 1500m Row
* Nasal breathing only
* Aim to be faster that the first 1500m


B) Swole Session
Alternate complete movements with a partner, for 10-15 minutes:
10-15 Close grip floor press
4-8 Rope pull-ups (alternate hand on top at halfway point)
15 Sit-up with wall ball toss