24 Oct 2017 – WOD

WORKOUT OF THE DAY

A) Strength (Aerobic Power Group)

Every 3 minutes, for 24 minutes alternate between A1 and A2
A1) 2-3 Deadlift @ 85% + 10 Kettlebell swings
A2) 2-3 Bench press @ 85% + 10 Dynamic push-ups

A) Strength (Aerobic Capacity Group)

Every 3 minutes, for 24 minutes alternate between A1 and A2
A1) 9 Deadlift + 200m Run
A2) 9 Bench press + 200m Run

B) Accessory (All Athletes)

12 x 40 seconds on : 20 seconds off, alternate between
Weighted walking lunge
Single arm strict press, right arm
Single arm strict press, left arm
Ring row

*Choose loads that allow for 12-15 reps
*Aim for quality, controlled movements

ENGINE WORK: AEROBIC CAPACITY

2km Training - Week 6

*Sessions will be General Endurance, General Speed & Specific Training
*What is your present 2km PB split?
*What is your goal time (for the end of the cycle), 10-15 seconds faster is a solid goal


A) Specific Training

2 rounds: 2 x 1000m @ target split, 90 seconds rest
– 3 minutes rest between rounds –

23 Oct 2017 – Comfort Zones

A couple of weeks back we looked at the importance of making mistakes, both in your training and in life in general (check out this blog if you missed it).

This week we want you to explore this further with a simple task. Write as many things as you can think of in each of the areas below:

Area 1: Things well within your comfort zone (something you are very comfortable doing)

Area 2: Just within my comfort zone (not completely happy doing it, but confident you can complete the task)

Area 3: Completely outside your comfort zone (something that scares you or makes you feel nervous/uncomfortable at that moment)

There are no right or wrong answers here, just your answers. The key is to be open and honest with yourself.

You can complete this exercise for any area of your life; training, nutrition, career, relationships etc.

When we spend time in areas 1 and 2 we feel pretty good about ourselves. We very rarely (if ever) fail at anything, mistakes are a rarity and we have full confidence in our abilities. Whilst it feels nice to be here, we rarely make meaningful progress.

Area 3 is not normally a happy place to be. We tend to be here when we really struggle with something and we may have emotions such as frustration, anger, and doubt and have a strong desire to give up. This is a hard place to put ourselves into; however if we approach it with a growth mindset and embrace the challenges, we persevere. We look for what we can learn from failure. Area 3 is where we can see the biggest growth and development.

Once you have your three lists you can set about your task for the week, and it's simple.

Spend each day doing something that falls into area 3. Do something everyday that scares you, that makes you feel nervous or uncomfortable.

The chances are high you will make some mistakes, but remember that failures are really opportunities to learn if you choose to see the lessons.


WORKOUT OF THE DAY

A) Lactic Explosive Repeat (Speed/Power Group)

A1) 6 x 15 seconds on : 30 seconds off
Assault bike for calories

– Rest 5 minutes –

A2) 6 x 15 seconds on : 30 seconds off
Wall balls (9/6 kg)

– Rest 5 minutes –

A3) 6 x 15 seconds on : 30 seconds off
Power clean & Push jerk (70/45 kg)

* Each work interval is for max effort
* Touch and go on the C&J, or very fast drop and re-set

A) Lactate Threshold (Capacity Group)

Every 3 minutes for 24 minutes (8 rounds):
21/15 Calorie row
15 Wall balls (9/6 kg)
9 Power clean & Push jerk (70/45 kg)

* You should be getting 30-60 seconds rest between rounds
* If not, scale reps/loads to achieve this
* Go hard on each round and try to maintain your fastest round time

22 Oct 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11.30 am – 12.30 pm)

A) Weightlifting

A1) Snatch: Find your 1 Rep Max

Suggested loading
2 @ 60%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90
1 @ 90-95%
1 @ 95-100%
3 attempts at a new 1 rep max

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Snatch: Find your 1 Rep Max

Suggested loading
2 @ 60%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90
1 @ 90-95%
1 @ 95-100%
3 attempts at a new 1 rep max

B) Gymnastics

For time:
21 Strict HSPU
– 1 minute rest –
15 Strict HSPU
– 45 seconds rest –
15 Strict HSPU
– 30 seconds rest –
12 Strict HSPU
– 15 seconds rest –
9 Strict HSPU
* Does not have to be unbroken

C) Conditioning

In pairs, complete for time:
100 Calorie row
20 Hang power cleans (90/60 kg)
60 Wall balls (9/6 kg)
15 Hang power cleans (90/60 kg)
45 Wall ball (9/6 kg)
10 Hang power cleans (90/60 kg)
30 Wall balls (9/6 kg)
5 Hang power cleans (90/60 kg)
100 Calorie row

*Split work as required

Engine Work (9 – 10 am)

At 00:00, perform a 2000m Row

At 10:00, perform a 8 minute EMOM of:
5 Dumbbell deadlift
5 Dumbbell hang power cleans
5 Dumbbell thrusters

*Choose load you can do unbroken

At 20:00, perform a 1 mile run

20 October 2017 – Transition Week, Day 5

Kilos for a Cure is this Saturday! Have you signed up yet? There's still time! Register now: www.crossfit1864.com/kilosforacure


WORKOUT OF THE DAY

On the minute for 20 minutes, alternate between:
1 Round of Strict Cindy
3 Deadlifts, climbing in weight*

* You don’t have to climb in weight every set, but aim to start out moderate and build across the 10 sets
* We are looking for exceptional movement, today is not about trying for PBs

ENGINE WORK: AEROBIC CAPACITY

2km Training, Week 5

*Sessions will be General Endurance, General Speed & Specific Training
*What is your present 2km PB split?
*What is your goal time (for the end of the cycle), 10-15 seconds faster is a solid goal


A) General Endurance

4 x 2000m@ target split + 15-20 seconds
– Rest 3 minutes between rounds –

19 October 2017 – Transition Week, Day 4

Have you signed up for Kilos for a Cure yet?? Get involved here: www.crossfit1864.com/kilosforacure

WORKOUT OF THE DAY

A) Weightlifting: Power Clean
A1) Every minute for 7 minutes, for quality: 
Clean Pull + Hang Power Clean + Power Clean @ 40-50% 1RM

Immediately into

A2) Every minute for 7 minutes:
1 Power clean, building to a heavy single
*We want a TECHNICAL max. This means the heaviest load you can keep your best technique

B) For time:
21 Burpees over the bar
21 Power cleans (60/40 kg)
21 Burpees over the bar

18 Oct 2017 – Weekly Mindset Focus: A Re-Cap

Comfortzone.png

As it's transition week, we thought it would be a good idea to re-cap the main principles of our Mindset Focus over the last four weeks.

When deciding on our goals or aspirations, whether related to training, our careers or our personal lives, we first must define what success looks like. Without an idea of what success is, how do we know when we have reached our destination?

If you missed the Ted Talk with Coach John Wooden, I suggest you go give it a watch:

Coach Wooden said it best…

Success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming.

When you come to train at CrossFit 1864, we are not interested in leaderboard positions or who wins the workout.

What we value is your effort, your commitment, your drive and your determination. Whenever you come to class, all we ask is that you try your hardest and give your best effort on any given day (regardless of the result).

As I'm sure you know by now, there are two mindsets through which we can view success: a fixed mindset and growth mindset

In a fixed mindset, people believe their basic qualities, like their intelligence or talent, are fixed traits. They spend their time documenting their intelligence or talent instead of developing them. They also believe that talent alone creates success, without effort, and if you are bad at something that's just the way it is.

In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work. This view creates a love of learning and a resilience that is essential for great accomplishment.

Through a growth mindset anything is possible. Those with this outlook have a desire to learn and as such embrace a challenge and persist despite setbacks. Failures and mistakes are seen as an opportunity to learn and grow and they seek out feedback from others in order to improve.

I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.
— Michael Jordan

In week three, we looked at this idea of a growth mindset though the power of 'yet!'

He who says he can and he who says he can’t are both usually right
— Confucius

Next time you find yourself filling your head with negative self-talk (I can't do this!) then simply add 'yet'. Instead of 'I can't run that fast', tell yourself 'I can't run that fast, yet' or instead of 'I will never be able to lift that weight' to 'I can't lift it, yet'.

A large part of developing a growth mindset is abut embracing failure.

If you never fail at anything, chances are you are operating well within your comfort zone, and we know that progress lies at the margins of our experience.

 When we fail we are presented with opportunities to learn:

What went well?
What did not go so well?
What would I change if I did this again?
How could I do even better next time?

In your training, if you have never missed a lift, never failed to finish a workout in the time cap or never finished last in a workout, then you may not be trying your utmost to succeed. We are not saying you should ALWAYS be missing lifts or failing workouts (after all we have a workout stimulus to achieve); however once in a while you want to be pushing your boundaries.

Re-cap

We view success as giving your best effort, regardless of the outcome.
Develop a growth mindset; Embrace challenges, learn from failure and seek feedback
We don't do "I can't"…
Seek to push outside your comfort zone


WORKOUT OF THE DAY

A) Conditioning
27-21-15-9
Kettlebell swings (32/24 kg)
Burpees
400m Run after each round

17 Oct 2017 – Transition Week, Day 2

Have you signed up for Kilos for a Cure yet? The charity throwdown takes place this Saturday, 21 October from 9 am. 

Get involved here: www.crossfit1864.com/kilosforacure

WORKOUT OF THE DAY

A) Strength: Pause front squat
Build to a heavy 3 reps for the day, each rep with a 3 second hold in the bottom

B) Accessory
4 GIANTsets, building in weight:
12 Dumbbell bench press
12 Single arm bent over rows, per side
12 Dumbbell reverse lunges, alternating legs

C) Conditioning
1 minute max calorie assault bike

Engine Work - 2km Training, Week 5

A) General Speed
8 x 250m max effort sprints
Rest 90 second between efforts

16 Oct 2017 – Transition Week begins...

Today marks the beginning of our transition week. There will be no split groups this week, just a chance to chill, re-cap over our mindset practices and get ready to transition to the second block of our cycle!

WORKOUT OF THE DAY

A) Gymnastics

A1) Push-ups: 1 set for max reps

– Rest 4-5 minutes –

A2) Double unders: 3 attempts at max rep set

B) Conditioning
"Boat Race"
3 Rounds, each for time:
500m Row
400m Run
– 3 minute rest between rounds –

15 Oct 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11.30 am – 12.30 pm)

A) Weightlifting
A1) Snatch (Performed as singles)
3 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
3 x 1 @ 90-95%

A2) Snatch Pull
4 x 2 @ 100-105%

Competition Class (10 – 11.30 am)

A) Weightlifting
A1) Snatch (Performed as singles)
3 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
3 x 1 @ 90-95%

A2) Snatch Pull
4 x 2 @ 100-105%

B) Gymnastics
For time:
21 Strict HSPU
– 1 minute rest –
15 Strict HSPU
– 45 seconds rest –
12 Strict HSPU
– 30 seconds rest –
12 Strict HSPU
– 15 seconds rest –
9 Strict HSPU
*Does not have to be unbroken

C) Conditioning
For time:
21-15-9
Calorie assault bike
Burpee
*This is a max effort piece, intensity is the name of the game

Engine Work (9 – 10 am)

In 10 minutes:
50 Burpees over the rower
In remaining time, row for distance

– Rest 5 minutes –

In 10 minutes:
1400 m run
In remaining time, AMRep wallballs
* Every time you drop or rest on the wall balls = 4 burpees

14 Oct 2017 – Coach Salt's Lessons from the London Marathon

It's marathon time again! Or at least it's the very daunting time when runners have found out if they have their place in the 2018 London Marathon and eagerly scour the internet for that perfect training plan, read reams of articles on nutrition advice and book into the nearest running shop to have their gate analysed to find that sweet pair of new running kicks. All this excitement has spurred me into writing a blog which I had planned about 5 months ago having just crossed the finishing line of my first marathon. So, at long last, here you go, Salt’s personal lessons from the London Marathon 2017.

Plan your Pre-hab

Many people who take up a long distance running challenge get injured. Running takes a major toll on your joints and ligaments which, if you haven't done much distance running before, they will not be conditioned to. Build pre-hab into your training plan, including solid warm up routines, foam rolling, unilateral strength work, sports massages (if you can afford it) and stick to it. You can’t afford 2-4+ weeks out injured during your training, or even worse missing your event(!) because you didn’t prep your body for the significant change in stimulus.

Running a Marathon won’t make you fitter

CrossFit Level 1 alert: Fitness is a measure of 10 recognised general physical skills. Training for and running a marathon will increase your endurance and stamina, but you will suffer in other areas. I personally did the ‘minimum’ running specific training I believed I could manage, 2 sessions a week. This meant cutting down my CrossFit training from 5 to 3 sessions a week, and favouring sessions focused on Aerobic Capacity rather than Power or Gymnastics. Whilst I was able to get the results I wanted for my marathon, I had to fight to maintain my general fitness level static.

In my experience, a half marathon supplemented my CrossFit training, whereas the marathon took over both my training and a significant portion of my life!

People are really impressed by Marathons

Consider my Grace time and my Marathon time. I’m roughly in the top 15% of finishers for both. When I tell my Mum I PB’ed my Grace time she tells me that that sounds good and she is proud of me, but doesn’t really understand how much commitment has been required to get myself into a position to complete those 2 and a half minutes. Yet, when I crossed the Marathon finish line, it was phenomenal. There was champagne, tears (mostly mine), friends and family got told for weeks on end, it was a clear definition of physical fitness. This isn’t a dig at my Mum, she is lovely, but a representation of people’s perceptions of the input required in achieving your goal.

All you can focus on is your own input over the things you can control. Don’t be steered by others' perceptions of what your goal should be, or their understanding of the effort required for you to make it there. That said; lap it up as much as you can afterwards and shamelessly glug that Champagne!

The London Marathon will trump all other events you do

London is at its very best on Marathon day. The crowds are 6 deep for the full 26 miles, the noise is deafening, strangers even talk to you and congratulate you afterwards! Everyone will have their favourite landmark on the route, and you will see athletes genuinely breaking down in tears as the atmosphere becomes overwhelming. For me there is no better feeling than turning the corner onto Tower Bridge on a crisp bluebird day with the bands playing and the sea of colours from the runners and supporters. You feel like you are flying! I even had the audacity to think I wasn’t going to suffer the inevitable wall in the last 6 miles. I was truly honoured to run in this event and was incredibly proud of London. I can really say it was the hardest, best race I have ever done.


WORKOUT OF THE DAY

"Hard Labour"

In teams of 3, complete as many rounds a possible in 25 minutes of:
150/100 Calorie bike (+50 calories if on rower)
100 Power Cleans (60/40 kg)
150/100 Calorie bike
80 Push Jerks (60/40 kg)
150/100 Calorie bike
60 Front Squats (60/40 kg)
150/100 Calorie bike
40 Clusters (60/40 kg)
* One person works at a time, split work as needed

13 Oct 2017 – WOD

WORKOUT OF THE DAY

Strength: Complex Method (Aerobic Power Group)

A1) Strict press: 2 x 2-3 @ 90% 1RM, 3 minutes rest between sets

– Rest 3 minutes –

A2) Medicine ball toss: 3 x 8 as explosively as possible, rest 90 seconds between sets

A3) Repeat A1 & A2

Stimulus
* Aimed to increase strength & explosive power
* Development of nervous system to recruit muscle fibres


Strength: Strength/Aerobic Method (Aerobic Capacity Group)

A1) Strict press: Build to a heavy set of 3 reps

A2) Seated dumbbell strict press: 5 x 10, tempo 2020

Stimulus
* Fast and slow twitch fibre strength development
* Sustain repetitive high power output


B) Accessory (All Athletes)

B1) 3-5 Supersets
10 Dumbell hex press @ 2111
10 Bent over barbell row @ 2111
10/10 Single arm high pull @ 2111

B2) Isolation
3 Supersets
20 Alternating arm hammer curls
10 Tate presses