22 Jan 2018 – WOD

WORKOUT OF THE DAY

A) Strength: Front squat

18 minutes to build to a heavy single

B) Conditioning

24 x 30 seconds on : 15 seconds off:
HSPU (or Push-up)
Toes to bar (or Knee raise)
Front squat @ (+ 2.5 to 5kg from last week)

* Perform all 8 intervals on one movement before moving to the next.
* If you lose the T2B don't drop from the rig, hang for the remainder of the interval
* If you lose the HSPU, kick up and hold a handstand for the remainder of the interval

 

21 Jan 2018 – Introducing our Women's Only Class

Time to get on those strict gymnastics gainz, ladies!

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

Conditioning
2 rounds for max reps
3 minutes: Assault bike or rowing for calories
60 seconds: Rest
3 minutes: Dumbbell box step-overs (20 inches) 
60 seconds: Rest
3 minutes: Burpee pull-ups
60 seconds: Rest

Specialist Sundays (10 – 11 am)

A) Weightlifting: Snatch

A1) Snatch push press + overhead squat: 4 x 3 + 3

A2) Heaving snatch balance + Snatch pull under: 4 x 3 + 3

A3) 3 Position snatch (Mid thigh, below the knee, floor): 5-7 sets

Women's Only Class (11 am – Noon)

A) Gymnastics Development
32 x 10 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

B1) Posterior Chain Development

3 Supersets, rest 2-3 minutes between sets:
6 Romanian deadlifts @ tempo 41X1 12
Weighted hip bridges @ tempo 41X1
24 Elevated lunges (12 per side)

B2) Mid/Upper Back Development
3 Supersets, rest 2-3 minutes between sets:
6 T-bar row @ tempo 41X1
12 Ring row @ tempo 41X1
24 Rear delt raise

C) 21-15-9
Dumbbell snatch
Burpee over the dumbbell

20 Jan 2018 – New Weekend Schedule starts this Weekend

Remember, our new weekend class schedule starts this weekend! 

Saturdays

8 – 9 am: Open Gym
9 – 10 am: CrossFit
10 – 11.30 am: Competition Class
11.30 am – 12.30 pm: CrossFit

Sundays

9 – 10 am: Engine Work
10 – 11 am: Specialist Sundays
11 am – Noon: Women's Only Class


WORKOUT OF THE DAY

CrossFit (9 – 10 am, 11.30 am – 12.30 pm)

A) Conditioning

"CrossFit Open 15.3"

14 minute AMRAP:
7 Muscle ups
50 Wall balls (9/6 kg)
100 Double unders

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Every 20 seconds for 12 minutes:
R1: 1 Hang power clean
R2: 1 Hang power clean + 1 Power clean
R3: 1 Hang power clean + 1 Power clean + 1 Squat clean
R4: Re-set to 1 hang power clean

A2) Repeat A1 with Snatch variations

*Use 75-80% of 1 rep max

B) Gymnastics Test: Muscle-ups
B1) Max unbroken set

C) Conditioning

"CrossFit Open 15.3"

14 minute AMRAP:
7 Muscle ups
50 Wall balls (9/6 kg)
100 Double unders

19 Jan 2018 – The Open is Coming...

You may have heard your coaches mention it a few times before class, you might have seen the "Are you in the Open" videos popping up on your Facebook feed, you have definitely done some workouts from the previous Open already, so you have also most likely been waiting anxiously for this blog post... Well, wait no more fellow Crazy Ones, it's now Officially Official...

The 2018 CrossFit Open is Coming
to CrossFit 1864!

The CrossFit Open is AWESOME. From the buzz of the box, the challenge of the workouts, and the cheers of your fellow athletes, it's without a doubt our favourite time of the year! (Even better than the Christmas Crackers!). We will be taking on the Open workouts every Saturday from 24 February until the Open ends on 24 March.

For a detailed description of what the Open is, check out this great video from CrossFit HQ:

As the video mentions, there is an Rx and a Scaled division, so whether you've been CrossFitting for over a year or just over a week, there's no reason why you can't take part! 

Sign up here and don't forget to list CrossFit 1864 as your affiliate.

How we're doing the Open at CrossFit 1864

We had so much fun with last year's Team competition, that we can't wait to do it again! 

On 15 February, all of our members registered for the Open will be divided up in to teams, led by one of the coaches. From 15 February, led by your coach and their co-captain, your team will come up with a team name, build up your team bants, fire shots at the other teams and also have a chance to recruit athletes to your team that have not yet registered for the Open!

The Leaderboard

To win the CrossFit 1864 Open, your team must have the most points at the end of the five weeks. Here's how teams can earn points:

  • Participation (1 point per person for each athlete that completes the WOD)
  • Top 3 Scaled Male / Female Athletes (scored 3 points for 1st place, 2 for 2nd place, 1 for 3rd place)
  • Top 3 Rx Male / Female Athletes (scored 3 points for 1st place, 2 for 2nd place, 1 for 3rd place)
  • Best Team Spirit (10 points for the winning team at the end of each week)
  • PBs or Milestones (2 points for each athlete that hits a PB or completes a movement for the first time)
  • Best Post-WOD Feels (5 points awarded at the end of the Open)

We will be posting more information about the Open and our team competition over the coming weeks, but in the meantime...

Make sure you get signed up!


WORKOUT OF THE DAY

A) Strength: Back squat

A1) 18 minutes to build to a heavy set of 2 reps

A2) 3 Cluster sets @ 85% of A1 of:
3 reps
– 15 seconds rest –
2 reps
– 15 seconds rest –
1 rep
– 2 minutes rest –

B) Conditioning

16 x 20 seconds on : 20 seconds off, alternate between:
Chest to bar pull-up
Dumbbell walking lunge (22.5/15 kg)

* Hold dumbbells at the shoulders

ENGINE WORK: AEROBIC CAPACITY

A) Row

3 rounds:
500m Row
– 60 second rest –
400m Row
– 45 second rest –
300m Row
– 30 second rest –
200m Row

* Rest 3 minutes between rounds
* Your 500m should be at your 2km PB pace, each interval after that should be at increasing paces

Reminder: There is no 8 am or 12.30 pm class on Friday 19 January. All other classes will run as normal. 

18 Jan 2018 – WOD

WORKOUT OF THE DAY

A) Conditioning: Threshold

A1) 5 minute: Row for calories
*Moderate pace, something you could maintain for longer than 5 minutes

– 5 minute rest –

A2) 3 x 5 minute AMRAP : 5 minutes off
350m Run
In remaining time AMRAP:
20 Deadlifts (100/70 kg)
20 Box jumps overs (24/20 in) 

* Go at a hard, but sustainable, repeatable pace
* Each round of A2 should have similar results


– 5 minutes rest –

A3) 5 minute row for calories

16 Jan 2018 – WOD

WORKOUT OF THE DAY

A) Conditioning: Threshold

3 x 6 minute rounds for max reps at each station:

From 0:00 – 2:00: 400m Run, then double unders
From 2:00 – 3:00: Dumbbell hang squat cleans (22.5/15 kg)
From 3:00 – 5:00: 400m Run, then pull-ups
From 5:00 – 6:00: Dumbbell shoulder to overhead (22.5/15 kg)

– Rest 3 minutes between round –
 

ENGINE WORK: AEROBIC CAPACITY

A) Assault bike

5 x 3 minutes on : 6 minutes off
For max calories

* Start at a moderate RPM, each minute increase the RPM by 4-6
* On each subsequent round start on a higher RPM


e.g.
Round 1: 50-55-60
Round 2: 53-58-62
Round 3: 55-60-65

15 Jan 2018 – WOD

WORKOUT OF THE DAY

A) Strength: Front squat
18 minutes to build to a heavy set of 3

B) Conditioning
24 x 20 seconds on : 20 seconds off, alternate between:
HSPU (or Push-up)
Toes to bar (or Knee raise)
Front squat (+ 2.5 to 5kg from last week)

* Perform all 8 intervals on one movement before moving to the next
* If you lose the T2B don't drop from the rig, hang for the remainder of the interval
* If you lose the HSPU, kick up and hold a handstand for the remainder of the interval

14 Jan 2018 – WOD

WORKOUT OF THE DAY

Specialist Sundays (11.30 am – 12.30 pm)

A) Weightlifting: Clean & Jerk
A1) Tall split jerk + Behind the neck press in split jerk stance: 4 x 3 + 3
*  Keep this light, focus on footwork and driving under the bar on the tall jerk

A2) Jerk dip + Split jerk: 4 x 2 + 1
* Keep this light, focus on position of dip and drive

A3) Clean & Jerk: 4-6 x 1+1
* Build in load

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Every 20 seconds for 12 minutes:
R1: 2 Power clean, touch and go
R2: 3 Power clean, touch and go
R3: 4 Power clean, touch and go
R4: Re-set to 1 rep

A2) Repeat A1 with Power snatch

*Use 70-75% of 1 rep max for each lift

B) Gymnastics: Muscle-up Development
B1) 10 Minute AMRAP: Strict Muscle-up
B2) 7 minute AMRAP: Kipping muscle-up
B3) 5 minute AMRAP: Chest to bar pull-up

C) Conditioning
For time:
50 Double unders
21 Overhead squats (50/35 kg)
50 Double unders
15 Overhead squats (50/35 kg)
50 Double unders
9 Overhead squats (50/35 kg)

Engine Work (9 – 10 am)

A) Conditioning - Threshold

5 x 3 minutes on : 3 minutes off
350m Run
In remaining time AMRAP:
20 Dumbbell walking lunge
20 Abmat sit-ups
20 Dumbbell hang power clean
*Continue each AMRAP where you left off
 

INVITE A FRIEND TO OUR OPEN WEEKEND!

This weekend, Saturday and Sunday 13 and 14 January, we are hosting an Open Weekend for anyone interested in trying out CrossFit. Do you know someone who might be interested?? Invite them to join us for a free workout, check out our space, get to know our coaches and our community. All they need to do is go to www.crossfit1864.com/openweekend and fill out the form. We'll be in touch to confirm their booking. 

13 Jan 2018 – "CrossFit Open 17.1"

WORKOUT OF THE DAY

A) Conditioning

"CrossFit Open 17.1"
For time:
10 Dumbbell snatch, alternating arms (22.5/15 kg)
15 Burpee box jump overs (24/20 in) 
20 Dumbbell snatch, alternating arms
15 Burpee box jump overs
30 Dumbbell snatch, alternating arms
15 Burpee box jump overs
40 Dumbbell snatch, alternating arms
15 Burpee box jump overs
50 Dumbbell snatch, alternating arms
15 Burpee box jump overs

 

INVITE A FRIEND TO OUR OPEN WEEKEND!

This weekend, Saturday and Sunday 13 and 14 January, we are hosting an Open Weekend for anyone interested in trying out CrossFit. Do you know someone who might be interested?? Invite them to join us for a free workout, check out our space, get to know our coaches and our community. All they need to do is go to www.crossfit1864.com/openweekend and fill out the form. We'll be in touch to confirm their booking. 

12 Jan 2018 – Join us for pastries and pizza!

For the final day of our Member Appreciation Week, we have a special treat for you for breakfast, lunch and dinner! For our morning crew, we'll have pastries and coffee available to snack on post-WOD, for our lunch gang, we'll have some sweet treats to carry you through your afternoon, or for evening classes, we're getting pizza in! 

We hope you've enjoyed our Member Appreciation Week - CrossFit 1864 just wouldn't be the same without you awesome people!


WORKOUT OF THE DAY

A) Strength / Endurance

A1) 5 Rounds:
Back squat for max reps @ 80% 1RM
Chest to bar pull-up for max reps (kipping)
* Rest 3 minutes between rounds
*If you did McGhee yesterday and your lower body is all like 'heeeeeey, no squats today please", go ahead and switch for push press


B) Accessory

2-4 Sets:
10 Sumo stance good mornings
15 Ring rows
20 Strict knees to elbows

ENGINE WORK: AEROBIC CAPACITY

A) Row

2 rounds of:
1000m
– 1 minute rest
750m
– 45 seconds rest –
500m
– 30 seconds rest –
250m

* Rest 3 minutes between rounds
* Get faster as each interval gets shorter
* Your 250m should be faster than your 2km PB pace

INVITE A FRIEND TO OUR OPEN WEEKEND!

This weekend, Saturday and Sunday 13 and 14 January, we are hosting an Open Weekend for anyone interested in trying out CrossFit. Do you know someone who might be interested?? Invite them to join us for a free workout, check out our space, get to know our coaches and our community. All they need to do is go to www.crossfit1864.com/openweekend and fill out the form. We'll be in touch to confirm their booking. 

11 Jan 2018 – And the winner is...

 THE HERO WOD

You voted for it, you got it! Enjoy "McGhee"...  It's a long one!

WORKOUT OF THE DAY

"McGhee"

Complete as many rounds as possible in 30 mins of:
5 Deadlifts (125/80 kg) 
13 Push-ups
9 Box Jumps (24/20 in)


INVITE A FRIEND TO OUR OPEN WEEKEND!

This weekend, Saturday and Sunday 13 and 14 January, we are hosting an Open Weekend for anyone interested in trying out CrossFit. Do you know someone who might be interested?? Invite them to join us for a free workout, check out our space, get to know our coaches and our community. All they need to do is go to www.crossfit1864.com/openweekend and fill out the form. We'll be in touch to confirm their booking.