Upcoming in 2015...

What a year 2014 was! Maria and I had the awesome opportunity to open a CrossFit box together and we have gotten to know and coach a great group of people every day... you guys rock!

With 2014 behind us, it's time to look ahead to 2015...and we have lots of cool stuff on the way!

Programming Update

If you have not read the blog post with all the details, you have to check it out! We eased you guys in to CrossFit in 2014, this year we are upping our game to really test you guys (starting with today's spicy number!) 

With that, from this week we are introducing our "Fitness' and "Skill" level workouts (see today's WOD for an example).

Fitness Focus workouts are designed for all members with less 6 months experience training at CrossFit 1864, as well as intermediate athletes who find the Fitness Focus workouts to be better in line with their needs and goals. The goal of these workouts is to get you fitter and healthier; think stronger, faster, better co-ordination, leaner, and all round awesomeness.

Skill Focus workouts are designed for those who have developed a solid foundation of the functional movements over time and are now interested in pushing the boundaries of their performance and capacity within CrossFit and taking on more complex movements in workouts.

With that being said, we won't always provide both a Fitness and a Skills Focus option. Depending on the workout, often some simple scaling can be applied and work easily for all levels (for example, we can decrease weight or suggest ring rows instead of pull ups). Other times, it might be more appropriate to designate the levels, especially if we want to simplify the scaling options or include a very complex gymnastics or barbell movement. 

The Whole Life Challenge

We would like to welcome Andreea, Emma, Fay, Jamie, Julia, Luke, Sanju, Scott, Coach Maria, Momma Coach M (and of course, me!) to Team CrossFit 1864 and the Whole Life Challenge! If you have not yet signed up you are on the verge of missing out on a great experience! 

While everyone wants to look and feel better, it can be a challenge to know how or where to start. This is much more than a boring old nutrition challenge, it's a lifestyle challenge and it puts various parts of your life under the microscope. The Whole Life Challenge helps you focus on the key areas of your life where small changes can produce real, life-long improvements.

I will be doing my fourth Whole Life Challenge! Why have I taken part in so many? Because I always learn something new about myself. I always learn little changes that improve the quality of my life in unexpected ways. These minor changes mean I make great gains on my performance at the gym and I look better in my birthday suit...who doesn't want that?! Plus, when everyone else at the gym is doing it, I don't want to be the odd one out ;)

Sign up here now or speak to me or Maria if you have any questions about the challenge.

CrossFit 1864 Guest Days

Do you have any friends, family or co-workers that have asked what you do to stay in shape? Or do you know anyone that you think would enjoy CrossFit?? Well, bring them down to train with you! Starting in 2015, we will be holding a Guest Day once a month. On these days, you can bring a friend or family member down to the gym for free and hit a workout with them. This is a chance to show folks what it is you have been doing at the gym that is getting you in such good shape. Our first Guest Day will be Sunday 1 February (both the 10 and 11 am classes).

What do you need to do?

Email maria@crossfit1864.com with the name and email address of the person you would like to come train with you so she can get them set up with an account and sign a waiver. That's it!

Roll on 2015!

WORKOUT OF THE DAY

A) Gymnastic skill: Toes to bar

B) 18 minute AMRAP:

"Fitness Focus"
6 Push press
9 Sit-ups
12 KB Swings
Run 200m

"Skill Focus"
6 Push Press 50/35kg
9 Toes to bar
12 KB Swings 24/16kg
Run 200m