Whether we're new to training or a seasoned CrossFitter, we all have things we want to accomplish. Some are more general ("I want to get stronger", "I want to look good in a bikini", "I want to be a gymnastics ninja"), and some are more specific ("I want to get a sub-4 hour marathon", "I want to finish "Murph" Rx", "I want to get a bodyweight snatch"). Sometimes, to achieve these goals, all we need is that little bit of additional, personalised guidance to target the areas that need improvement.
We are excited to announce two new additions to the CrossFit 1864 offerings, designed to give you that extra individualised approach to help you reach your goals. Read on to find out more about our One-to-One Goal Setting Workshops (starting in February) and the Skill Development Packages (available now)!
One-to-One Goal Setting Workshops: Coming in February
Goals are important in every aspect of our life because they give us direction. With a goal in mind, we know what we're working towards. They also give us incentive. We want to achieve the goals we set, so we’re more likely to put in the time to be successful in reaching them. They also give us benchmarks so we can see how much we’ve progressed. For coaches, it’s imperative that your athletes have goals (and that you know what they are) so that you know how you can help them in their training.
However, as important as it is, setting goals is also hard work...
How do I set a training goal?
How do I make it specific?
How do I know what I need to do to achieve my goal?
How long should I give myself to reach my target?
What happens if I don't achieve my goal in the timeframe I set??
That's where our One-to-One Goal Setting Workshops come in to save the day! Starting in the end of February, we will be offering 20-30 minutes meetings with your coaches to help you set goals for the rest of the year. We will provide you with a list of questions to help you figure out what areas you would like to improve upon, help you narrow down these areas to actionable goals, and then give you a timeline to work from to help keep you on track.
Our One-to-One Goal Setting Workshops are free to all members of CrossFit 1864 and a great resource, so make sure you take advantage of them! We will be posting more details on the workshops later in the month, so keep your eyes on the blog!
Announcing: CrossFit 1864's Skill Development Packages
One of the best things about CrossFit is the variety. In just one session, you might take on a complex gymnastics movement and an olympic lift, then finish it all off with some rowing. This variety keeps it exciting, but it also means that there are many different things to learn and practice! For our athletes looking to spend that extra bit of time and get some individualised coaching to hone their technique, CrossFit 1864 offers "Skill Development Packages".
These packages not only provide the extra guidance you need to improve your gymnastics or lifting technique; they also give you the flexibility to decide how much time you want to spend working on your skill.
We offer three different levels for our Skills Development Packages:
Basics: Our Basics package is perfect for the athlete wanting to try a movement for the first time, or looking to learn the primary points of performance for an olympic or power lift. The Basics package includes one 60 minute session with a CrossFit 1864 coach and costs £60.
Fine Tuning: Our Fine Tuning package is designed for the athlete looking to not just nail the basics of their selected movement, but to fine tune the technical aspects, making sure they are as effective and efficient as possible. The Fine Tuning package includes three 60 minute sessions with a CrossFit 1864 coach and costs £165.
Chasing Mastery: Our final level is the most comprehensive. Not only will your coach teach you the basics and fine tune the mechanics of your movement, we will also give you additional strength and accessory work during your sessions to ensure you are constantly progressing with your movement. The Chasing Mastery package includes five 60 minute sessions with a CrossFit 1864 coach and costs £250.
Any questions? Feel free to e-mail firstname.lastname@example.org for more info.
WORKOUT OF THE DAY
A) Strength: Front squat
5 @ 82%
1 @ 88%
5 @ 82%
1 @ 90%
5 @ 82%
1 @ 93%
10 minute AMRAP:
15 Wall balls (9/6 kg)
15 Kettlebell swings (32/24 kg)
What do we want you to get from this workout?
- Unbroken sets
Why are we doing this workout?
- Learn your rest periods: How little do you need to rest before performing unbroken sets?
Strength in Balance (6.30 – 7.30 pm)
The next 8 weeks will focus on common issues that lead to lower back pain. This includes hip stability, core strength and mobility.
MOBILITY DRILL OF THE WEEK