WOD

18 April 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning

With a partner, complete a 30 minute AMRAP of:
In teams of 2, complete as many rounds of as possible of:
5 Handstand push up (or 10 Dumbbell push press)
10 Pistols, alternating legs (or Dumbbell box step-ups)
15 Pull-ups (or ring rows)

* P1 runs 400m while partner 2 completes the AMRAP
* When P1 returns they continue from where P2 finished, and P2 goes for the 400m run
* Nasal breathing only, gears 1-2

15 April 2019 - WOD

WORKOUT OF THE DAY

A) Strength / Conditioning
2 rounds of:
Every minute for 5 minutes:
15/12 Calorie row
Every minute for 5 minutes:
5 Unbroken deadlifts @ 70%+
Every minute for 5 minutes:
15 Burpees

* The deadlifts will get challenging, try and pick something heavy but doable
* Rx+: 20/15 Calorie row

B) Strength / Accessory
2-4 Rounds, for quality:
Barbell bicep curls for a "21 set"
100ft Gun walk
8 Nordic curls, partner assisted

14 April 2019 - An Insight into CrossFit 1864's "Barbelles Lifting Class" with Coach Alice

Over the past few months, we have been amazed by the progress the ladies of CrossFit 1864 are making. From first pull-ups and toes to bar, to handstand walking and deadlift PBs, these girls are killin’ it!

To find out the secret behind their success, we asked Coach Alice to give us an insight into her programming and coaching of the Barbelles Lifting Class, CrossFit 1864’s women’s only session, held every Sunday at 11 am.

Tell us more, Coach Alice…

As a coach, my goal is to empower the people that I work with.

When I was asked to programme for CrossFit 1864’s Barbelles Lifting Class, I was honoured to say yes! I knew that playing such an active role in helping the women of CrossFit 1864 realise their full potential would be incredibly rewarding and I couldn’t wait to get started.

Looking back a couple of years ago, I couldn’t do a single gymnastics movement. Everything seemed so far away and I didn’t know where to start. I struggled with pull ups, consistently falling back to ring rows (my safety net), and laughed out loud when someone asked me to do toes to bar. Flash forward to today, and it makes perfect sense that my passion would lie in an area where I was once weak. I strongly believe that every woman should be able to perform the basic CrossFit gymnastic movements: pull ups, push ups and handstands, to name a few.

With the Barbelles programming, my aim is to share the knowledge I acquired from my training and from my coach, along with the insight I have gained over the years of my experience as a Personal Trainer.

In every Barbelles Lifting Class, there is a little bit of me.

I strive to help our members, because in every class I coach, I see myself in them. I have structured this class to not only empower participants to want more from their training sessions, but to also help them to be a more well-rounded athlete and assist with any weaknesses they may have.

The Barbelles Lifting Class isn’t just for beginners. It is for every female athlete who would like to work on their personal weaknesses. Every movement can be progressed and regressed and, during the sessions, I adjust rep schemes to cater to each individual’s needs. In addition, I also set homework that members can complete on their own. These sessions will complement your usual Classic CrossFit classes and get you well on your way to being the fittest and strongest version of yourself.

The Current Focus of the Barbelles Programming

At the moment, our Barbelles class is working on building muscle and increasing strength. Our current programming focus is back, chest and shoulders along with hamstrings and glute work. These are then broken down further into compound lifts that work across multiple joints and muscle groups, such as squats, deadlifts, bench press, bent over rows, pull ups, etc. We also supplement these movements with isolation exercises, such as lateral raises, dumbbell rows, hamstring curls, and glute bridges, which work to fix muscular imbalances and prevent injury.

Also in our sessions, we are honing in on the importance of strong ‘lats’, otherwise known as Latissimus Dorsi. The lats are the largest muscle in the upper body and have five connection points. They adduct, rotate, and extend. They stabilise our bodies during heavy compound lifts, are vital in shoulder and back health and play a huge part in nearly everything we do in the gym.

More specifically…

  • Strong lats help to minimise the strain on our shoulders during pull ups and chin ups, stabilise your spine during heavy squats, transfers force during the bench press and keeps you from rounding your back in deadlifts.

  • Lat strength helps with toes to bar! Our lats come into play during the back-swing of our kip. By actively pushing down on the bar, we are able to get behind the bar, shortening the distance in which our toes need to travel to touch the bar.

  • Strong lats also lead to higher Olympic Weightlifting numbers (think Clean and Snatch) as they are active during the entire movement.

It’s not just about lifting!

The women who attend Barbelles Lifting Class also gain a more in depth understanding of their bodies, how different muscle groups work, and how we can utilise these muscle groups to get the most benefit from the exercises we do, both in the Barbelles sessions and also in the regular CrossFit classes.

So, what are you waiting for? I’ll see you on Sunday at 11 am!

WORKOUT OF THE DAY

Engine Work

Every 8 minutes, for 40 minutes (5 rounds, each for time):
Row 500 m
15 Burpee box jump-overs (24/20 in)
Run 400m (or 0.8km bike)
* You want to be getting 90 seconds to 2 minutes of rest between rounds.
* The intent is consistent pacing and each set having a similar time
* Modify accordingly to hit the above aims


Specialist Sunday

A) Skill
3 sets of 3 tall push jerk + 3 Push jerk (BTN in split) + 3 split jerks

B) Jerk
Every 2 minutes, for 12 minutes ( 6 sets):
2 Pause push jerk + 1 split jerk
* Start at 70% of 1RM jerk and build
* Pause is in the dip


C) Accessory
3-4 sets:
5 Push press (BTN) @ 70%+ of push press
5/5 Single leg deadlift


Barbelles Lifting Class

A) Deadlift
3 x 5 with 2 second pause below knee @ 55% of 1RM

B) Accessory
B1) Staggered Stance Romanian Deadlift: 3 x 10
B2) Russian Kettlebell Swings: 3 x 10

C) Handstand and Headstand Practice

13 April 2019 - Easter Egg Hunt!

WORKOUT OF THE DAY

Easter Egg Hunt! (In All Classes):

In 8-10 minutes, working with a partner, FAMEAP (Find As Many Eggs As Possible):

Partner 1 searches the gym for an Easter Egg
Partner 2 Rows / does Wall balls (alternate each round)

* When Partner 1 finds an egg, they come back and switch with their partner
* If Partner 2 needs to rest on the rower or wall balls, they have to find their partner and switch tasks
* The team with the Most Number of Eggs x (Cal Row + Wallballs) = The Winner!


Competition Class

A) Lone Wolf Q.2
Standards can be found here
On a 12 minute rolling clock:

0:00 to 3:00:
100 Double unders + 1RM bench press

3:00 to 7:00:
100 Double unders + 3RM front squat

7:00 to 12:00:
100 Double unders + 5RM deadlift
* Score is the total of the three lifts

B) Conditioning

Every minute on the minute, for 10 minutes, perform:
3 Power cleans @ 70-80%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
2 Power cleans 80-90%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
1 Power clean @ 90%+


Gymnastics Strength & Skill

A) Grip Strength
15 Sets of:
Grip Complex: Overhand + underhand + eagle grip

B) Strength
4-6 Sets of:
15 Ring push-up
10 Candlestick to hollow vertical jump
20 Superman rocks

C) Midline
5 Sets:
10 Right side hip down/ups
10 Left side hip down/ups
10 Body saw


CrossFit

Every minute on the minute, for 10 minutes, perform:
3 Power cleans @ 70-80%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
2 Power cleans 80-90%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
1 Power clean @ 90%+

12 April 2019 - WOD

WORKOUT OF THE DAY

“Watch the Clock”

00:00 to 05:00
400m Run
400m Row

05:00 to 10:00
AMRAP:
10 Dumbbell bench press (22.5/15 kg)
12 Double kettlebell deadlifts (32/24 kg)

10:00 to 15:00
400m Run
400m Row

15:00 to 12:00
AMRAP:
10 Dumbbell bench press (22.5/15 kg)
12 Double kettlebell deadlifts (32/24 kg)

20:00 to 25:00
400m Run
400m Row

25:00 to 30:00
AMRAP:
10 Dumbbell bench press (22.5/15 kg)
12 Double kettlebell deadlifts (32/24 kg)

* Start each AMRAP from where you finished
* Score for run/row is slowest round


B) Accessory
10 Scorpion stretch
20 Ring rows
1 minute: Table top stretch
20 Ring rows
1 minute per side: chest stretch
20 Ring rows

11 April 2019 - Throwback Thursday: "The Myth Behind the Muscle, or What's the Beef with Bulky?"

It’s time once again for our Throwback Thursday blog. This time, we’re throwing it back just a couple years to 2017, when Coach Maria got angry, then she became rational, then she got all emotional.

Read on to learn “The Myth Behind the Muscle”, and to ask “What’s the Beef with Bulky?”, originally published on 15 April 2017.

This throwback is dedicated to Alice, Hilary, Daisy, Naama and Aoife, who motivate and inspire our athletes every day.

Coach Maria circa 1989 (left), circa 2011 (middle), circa 2017 (right). Coach Maria trains 1.5 - 2 hours a day, 5 days per week. She consumes at least 2600 calories per day (aka A LOT).

We are well in to our strength cycle now and our blogs and social media posts abound with jokes about "Making the Gainz". We’re asking you to lift heavy, we’re decreasing the volume of conditioning workouts, and we’re programming dumbbell bench press.

Ladies, I think it’s a pretty good time to address the elephant in the room…


What if you don’t want to get the gainz?? What if you don’t want to increase the circumference of your biceps? What if you just want to get a bit more toned?


WHAT IF YOU DON’T WANT TO GET BULKY?

This post is going to start off as a bit of a rant, but bear with me. It gets more motivational towards the end.

The first rant begins…

American gymnast and 2016 Olympic individual all-around, vault and floor gold medalist, Simone Biles (top); British Track and Field Athlete and 2012 Olympic Gold Medalist, Jessica Ennis (bottom left); 2015 CrossFit Games Athletes preparing for the Open Water swim event (right)

What is bulky?

Am I bulky? Is Simone Biles bulky? Is Jessica Ennis bulky? What about these CrossFit Games athletes?

What’s the difference between bulky and muscular? Muscular and lean? Lean and toned?

Why is it ok and acceptable for someone or something else to shape your opinion of what too bulky is for you, if you’re enjoying your training?

Followed quickly by the second rant…

Let’s say you consider any of the aforementioned women to be too bulky for your tastes - their body shape is not what you would desire for yourself. Fair enough, again, to each their own and who am I to shape your opinion of what too bulky is!

But take a minute to rationalise…

Do you believe that these athletes picked up a dumbbell one day and their biceps grew exponentially, immediately? Do you think they did three sets of 60 kg back squats and the next day their ass and quads were so large that none of their jeans fit anymore? Do you think that the volume and intensity of strength training the average woman does every day in her CrossFit box or gym is enough to make her body look like this? If you answered yes to any of these questions, that's straight up ignorant and naive. Furthermore, by thinking that, you have completely undermined the effort these women have put in to get to where they are today.

These athletes train at least 3-4 hours a day, 5 days a week. Not to mention the time (and money!) they spend on recovery. They are meticulous with their nutrition and eat A LOT to support that training. They miss out on social engagements and make more sacrifices than you could imagine to develop their bodies into finely tuned, highly trained machines, all in order to achieve the goals they set out for themselves. And it takes a long time.

::Deep Breath::

Calming down, most women I have spoken to choose not to lift, or are tentative to increase the weight that they’re lifting, because they do not want to get bulky, i.e. gain too much muscle. Again, what “too much muscle” means is entirely subjective to you, but know that it doesn’t happen over night, and you have to put in some serious hours and make some difficult choices and commitments to get as muscular as these athletes.

As explained by Molly Galbraith of Girls Gone Strong:

Because most of the studies done on hypertrophy have been on men, post-menopausal women, or women with health conditions, it’s impossible to state with certainty how much lean mass a woman can expect to gain when she starts strength training. What I can tell you is that not a single expert guessed that it was greater than .5 – 1 lb. a month for the first 6-12 months, and that it slows considerably the longer you’ve been training. And this is in women who are making a conscious effort to gain lean mass, and eating to support these goals.

SO WHY SHOULD YOU LIFT?

Let’s start with the physical benefits…

Increase your lean mass

Often, when people say they want to tone their physique, what they’re actually saying is they want to gain lean mass, and for good reason! Increasing your lean mass (aka your muscle mass) not only helps to give the appearance of a toned physique, it also helps maintain a healthy body composition because muscle is a metabolically expensive tissue, i.e. it burns more calories than fat tissue.

Put yourself ahead of the game (Bone density and Sarcopenia)

Strength training will also put you ahead in the Age Game, helping you maintain your good health as you get older. Lifting weights and lifting heavy not only increases bone density, which will help to prevent the effects of osteoporosis; it also helps reduce the effects of sarcopenia – the loss of muscle mass, strength and mobility – as you age. You’ll be the kick-ass 80 year old Grandma forgoing the zimmer frame to go hiking with your grandkids!

Fat loss (oh wait, wasn’t that your goal to begin with??)

As mentioned above, an increase in lean mass means an accelerated metabolism, which in turn promotes fat loss (assuming you’re eating as you should do).

Now the mental benefits of lifting…

Because you should all know by now that training encompasses so much more than a 20 minute AMRAP to get you sweaty!

Set more rewarding goals

Weight training gives us the opportunity to set positive, performance-based goals instead of negative, aesthetics-based targets (“I want to gain speed by getting an 8 minute 2k row, gain strength by adding 10 kg to my back squat, improve my fitness by being able to complete Murph as Rx” as opposed to “I want to lose 5 kg, drop an inch around my waist, fit into those size 10 shorts”).

Whereas training for an arbitrary aesthetic goal can be demotivating, training for a physical, tangible goal is much more rewarding and more exciting to follow through.

Develop confidence in overcoming a challenge

You know that little internal monologue you have before you approach a heavy bar? “I got this, the last set felt easy, I’m feeling strong today”. That’s called confidence and the bar is your challenge. Think that that confidence leaves you as soon as you walk out of the gym? Think again. The confidence you develop in your training will transfer directly over to any challenges you face outside of the box. You’ll find an increased sense of confidence overcoming obstacles, regardless of if they are measured in kilos or as deadlines at work.

Learn to deal with failure and character building

I can’t sugarcoat everything. There will be days when your lifts won’t go as planned, or a goal you set for yourself might take longer to achieve than anticipated. Strength training is a great exercise in building character, in learning to deal with failure, in picking yourself up, in trying again when you fail, in sticking with it when you can’t quite see the light at the end of the tunnel. Just like your improved confidence, these skills from your training will transfer over and help in the way you deal with problems in your everyday life.

Become a positive role model

Although I questioned if there was such a thing as too muscular (determined by one’s personal taste and preference), I’m certain there is such a thing as too skinny, which comes down to health and wellness. In a world dominated by unattainable notions of beauty, why not be the woman that shows younger girls not what they should look like, but what they can do?

Let’s refer back to those women I mentioned before when I was ranting about what ‘too bulky’ actually means.

I selected their photos because I know that we all look up to them. We are awe-struck when we see them on television, we well up with patriotic pride when they stand on the podium, and if we saw them in the street, you better believe we’d stop them for their photo. However, I bet you that we don’t do this because of the way these women look in their Instagram selfies or the way they rock a bikini. These women are empowering to other people (both women and men) not for how they look, but for how they perform. Their bodies have a purpose and they are doing everything in their power to fulfil that purpose. That is inspiring.

Regardless of your training background, your goals, what you want your body to look like, or what other people think about you, know that you can be strong, you can be athletic and you can move well. Focus on these positives in your training, instead of focusing on how you should look, and in addition to being strong and healthy, you might also possess that one thing that makes you more attractive than anything else... Happiness :)


WORKOUT OF THE DAY

A) Conditioning: Interval Weight Training

4 rounds, rest 2 minutes between rounds:
10 Snatch @ 70-75% (doable in 1 to 2 sets) immediately into:
1 minute: Max calorie assault bike or row

- Rest 5 minutes -

4 rounds, rest 2 minutes between rounds:
1 minute: Max push press @ 60% of 1RM
1 minute: Max burpees

09 April 2019 - WOD

WORKOUT OF THE DAY

A) Strength / Conditioning
Every 4 minutes, for 20 minutes (5 rounds):
25/20 Calorie row
5 Back squats, start @ 65% and build

B) Strength / Accessory
10 minute AMRAP of:
100ft Weighted walking lunges
100ft Single arm farmer’s carry (50ft per side)

For the lunges, choose one of:
* Double dumbbell at the shoulder
* Double kettlebell in front rack
* Aim for loads that challenges you to go unbroken on each movement

08 April 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning
4 x 5 minutes on : 2 minutes off, alternate between i and ii
* Nasal breathing only, gears 1 to 3

i) Pick a monostructural movement (row, bike, run)

ii) AMRAP
2, 4, 6...
Deadlift 102.5 / 70kg
2, 4, 6...
Handstand Push-Up

B) Positional awareness
3-5 rounds, for quality:
1 minute forearm plank (add load if required)
50ft single arm overhead carry, left arm
50ft single arm overhead carry, right arm
* Nasal breathing only
* Aim for full breaths

07 April 2019 - Join us for Rock Climbing on Sunday!

rockclimbing1864.jpeg

Don’t forget!

On Sunday 7 April, we’re headed to Bermondsey for our next CF1864 Box Social! Join us from 2 pm for an afternoon of rock climbing at Building One+, Arch Climbing Wall, Bermondsey. Entry is £11 + shoe rental and friends and family are welcome!


WORKOUT OF THE DAY

Engine Work

A) Conditioning

“Row-meo & Juliet”

In teams of three, complete the following for time:
300 Wall ball
4000m Run
5000m Row

Teams get one rower and one ball, but may partition the work however they would like, and all should be working at all times.


Specialist Sunday

A) Skill
Muscle snatch + Power snatch balance: 3 x 3+3 with empty barbell

B) Power snatch
5 x 3 @ 70%+
* Must be touch an go reps

C) Snatch push press + Overhead squat
4 x 5+1 @ 70%+ of overhead squat


Barbelles Lifting Class

A) Paused Bench Press
4 x 5 with 2 second pause at bottom

B) Accessory
B1) Kettlebell Farmers Carry: 4 x 20m
B2) Kettlebell Overhead Carry: 4 x 20

C) 12 Minute EMOM
Minute 1: 5 Toes to Bar / Variation
Minute 2: 8-10 Push Ups
Minute 3: 3 Pull Ups / Variation
Minute 4: REST