20 Jan 2019 - WOD

WORKOUT OF THE DAY

Engine Work

5 Rounds:
1 minute: Wallballs 9/6kg
1 minute: Kettlebell swings 24/16kg
1 minute: Assault bike calories (or row)
1 minute: Rest

Specialist Sunday

A) 3 Position clean + Jerk:
Build to a heavy single
* Clean + low hang clean (below the knee) + Hang clean (mid thigh) + Jerk

B) Every minute for 10 minutes:
2 Cleans + 2 Jerks @ 85-90% of above

Barbelles Lifting Class

A) Strength
Bench Press: 5 x 5 @ 75%

B) Strength / Gymnastics
Pull Up Variation: 3 x 6

C) Accessory
C1) 10x Nordic Curls
C2) 10 x RNT Split Squats
C3) 15-20 seconds Handstand Hold

19 Jan 2019 - It's that time of year... the Open is Coming!

This is Coach Phil’s “Excited for the Open” Face!

Awwwwww yeahhhhhh it’s time to get psyched for the 2019 CrossFit Open!

The five weeks of the CrossFit Open is the most exciting time in the CrossFit calendar… the anticipation before the workout is announced, the camaraderie and suport from your fellow athletes, the challenge of each workout, the buzz you feel once you finish, the PBs hit, the milestones achieved and, we can’t forget to mention the Team competition we host (more on that soon!)

For a more detailed description of what the Open is, check out this video from last year:

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!

We will be taking on the Open every Saturday from 23 February – 23 March.

Sign up for the Open here and don’t forget to list CrossFit 1864 as your affiliate!

HOW WE'RE DOING THE OPEN AT CROSSFIT 1864

On 2 February, all of our members registered for the Open will be divided up in to teams, led by one of the coaches and a co-captain. From 2 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

CrossFit

A) Conditioning

In Teams of 3 - 25 minute AMRAP:

3 Rounds:
30 Handstand Push-ups
15 Bar Muscle-ups

Directly Into...

30 Power clean & Push jerk (42.5/30 kg)
30 Power clean & Push jerk (50/35 kg)
30 Power clean & Push jerk (60/40 kg)
30 Power clean & Push jerk (70/45 kg)
30 Power clean & Push jerk (80/55 kg)
30 Power clean & Push jerk (90/60 kg)

Competition Class

A) Gymnastics Skills

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

A2) 10-15 minutes on bar muscle-up technique

B) Conditioning

In Teams of 3 - 25 minute AMRAP
3 Rounds:
60 Handstand Push-ups
20 Bar Muscle-ups

Directly Into...

30 Power clean & Push jerk (50/35 kg)
30 Power clean & Push jerk (60/40 kg)
30 Power clean & Push jerk (70/45 kg)
30 Power clean & Push jerk (80/55 kg)
30 Power clean & Push jerk (90/60 kg)
30 Power clean & Push jerk (100/70 kg)

18 Jan 2019 - WOD

WORKOUT OF THE DAY

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

&

A2) AMRAP:
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!)


WORKOUT OF THE DAY

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! 


WORKOUT OF THE DAY

A) Conditioning
"Adderall"
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.


WORKOUT OF THE DAY

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

“Kalsu”

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!


WORKOUT OF THE DAY

CrossFit

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!


WORKOUT OF THE DAY

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

A1) Row for distance
* Nasal breathing only

A2) AMRAP:
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!)


WORKOUT OF THE DAY

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.


WORKOUT OF THE DAY

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