WOD

16 Dec 2018 - WOD

WORKOUT OF THE DAY

Engine Work

3 x 5 minutes on : 5 minutes off:
5, 10, 15....reps
Wall ball (9/6 kg)
Calorie row
Devil’s press
* Start each interval from the beginning

Specialist Sunday

Weightlifting

A) Low hang snatch (below the knee) + Snatch: Build to a heavy single

B) Every minute, for 15 minutes: 1 Snatch at 90% of above, pause for 3 seconds in the receiving position

Barbelles Lifting Class

A) Bench Press: 5 x 10 @ 60%

B) Snatch Grip Romanian Deadlift: 3 x 8

C) EMOM 12:

Min 1: 3-5 ring pull ups / 10 second hold
Min 2: 20 hollow rocks
Min 3: 3 negative handstand press ups
Min 4: Rest

15 Dec 2018 - WOD

WORKOUT OF THE DAY

CrossFit

A) Conditioning

"CrossFit Open 13.1"

As many reps in 17 mins as you can of:
40 Burpees
30 Snatch (35/25 kg)
30 Burpees
30 Snatch (60/35 kg)
20 Burpees
30 Snatches (75/45 kg)
10 Burpees
AMRAP Snatch (95/55 kg)

Scaled:
20/15 kg
35/25 kg
42.5/30 kg
52.5/35 kg

Competition Class

A) Gymnastics Skills

A1) 10-15 minutes on freestanding handstand technique, then 3-5 attempts at a max hold

A2) 10-15 minutes on kipping/butterfly pull-up technqiue, then 3-5 attemps at max chest to bar

B) Conditioning

"CrossFit Open 13.1"

As many reps in 17 mins as you can of:
40 Burpees
30 Snatch (35/25 kg)
30 Burpees
30 Snatch (60/35 kg)
20 Burpees
30 Snatches (75/45 kg)
10 Burpees
AMRAP Snatch (95/55 kg)

08 Dec 2018 - "Hope" for the Holidays

The final Christmas Cracker is finally here! Congrats to everyone who has taken part in our Challenge and to everyone who has completed all of the Crackers so far!

As mentioned, we will be running "Hope" in heats, just like we have done with previous Throwdowns, Open workouts, Whizz's last WOD, etc. 

You can sign up for your heat here:

Hope for the Holidays Heat Sheet


The heats will be running every 20 minutes, starting at 8 am (I know some of you needed to come in early to get the workout in!) and finishing at 11.40 am. Please make sure you arrive early to warm up and you are able to stick around to judge the heat after yours (and cheer on the other athletes taking on this gassy workout!).

Remember to sign up for our Festive Shindig at Filthy Fanny's in the Crown & Shuttle Pub! 
After "Hope" is done and dusted, we'll be headed to Shoreditch to party the night away, celebrate another awesome year of gainz, present our Golden Kettlebell Awards and the prizes to our athletes that completed all 12 Crackers. 

And most importantly, don't forget to bring in your toy for our toy drive! All you need to do is bring your toy in to the box and we'll take care of the rest!

Can't wait to see you all tomorrow!


THE FINAL CHRISTMAS CRACKER

“Hope”
3 rounds, 1 minute per movement for max reps:
Burpee
Power snatch (35/25 kg)
Box jump (24/20 in)
Thruster (35/25 kg)
Chest-to-bar pull-up
- 1 minute rest -

05 Dec 2018 - Don't forget to sign up for our Festive Shindig!

Don’t forget to sign up for our Festive Shindig on Saturday 8 December! From 6 pm on Saturday 8 December, we'll be partying the night away at Filthy Fanny's in the Crown and Shuttle pub, Shoreditch High Street. 

We'll be celebrating the holidays, awarding the athletes who completed all 12 Christmas Crackers with their prize and we'll also be presenting our Golden Kettlebell Awards! Will Marco "make CF1864 great again"? Will Dre and Panos hold on to their Best Pain Face trophy? In a banter-off, would Dr. Liv or Nat have the best snatch joke? And who will be this year's Rising Star?? You'll have to be there to find out!

THE TENTH CHRISTMAS CRACKER

"Whitten"
5 rounds for time:
22 Kettlebell swings (32/24 kg)
22 Box jumps (24/20 in)
400m Run
22 Burpees
22 Wall balls (9/6 kg)

04 Dec 2018 - Meet the Legends: Daisy Peck

Introducing our next Legend, Daisy Peck aka Daisy, Dais, or Miss Peck if you haven’t finished your homework on time! Daisy joined us in the summer of 2016, and we have yet to meet someone more willing to push themselves outside of their comfort zone. Whether it’s with a barbell in hand, 1000 m repeats on the rower, or hanging from the rig, the Kettlebell Queen of CrossFit 1864 doesn’t know the meaning of the word “quit”. And that’s one of the many reasons why we are proud to have her as one of our Legends! That, and her amazing Assault Bike Hairstyles ;)


What do you do for a living? I’m a Primary School Teacher! Which means I can switch on my ‘teacher voice’ and ‘teacher stare’ pretty much on cue. It also means I’m a massive kid - being a bit silly and having fun with learning is what I love about it.

How long have you been doing CrossFit, and what is your favourite thing about it? I’ve been doing CrossFit for just over two years now. It’s difficult to pick one thing that I love... I’ve made my closest friends through CrossFit and it’s a family. In regards to the training, I love the variance and how there’s always something to improve on.

What is your biggest achievement since starting CrossFit? My biggest achievement since starting CrossFit has probably been an improvement in my mindset. I can talk about how proud I was to get my first handstand push ups or pulls ups, but I think the achievement rests in me having the confidence to keep going, even when it got tough or frustrating. I’ve become more confident and outgoing in my everyday life as well. Is that a bit cringey? It might be, but it’s true!

What are you present training goals? My present training goals are to come back from injury! I’ve had a niggly knee and funny ankle which has meant that I’ve had plenty of time to work on my weaknesses. I do miss a lot of movements though and want to get fighting fit and ready to tackle the Open which is my favourite time of year.

What's the biggest pearl of wisdom you could offer to other CrossFitters, or those thinking about starting? My biggest pearl of wisdom for anyone just starting out, or those who are thinking of starting is probably to have faith in the process. You won’t see massive changes overnight, but you are improving by small amounts all the time. Invest the time and trust the programming and you will see results. Oh, and say hello to everyone! People are really friendly and want to get to know you! More friends means more motivation to come and train.

What part of a kids movie really scarred me? I’ve got to go with Disney on this one - either Dumbo and the scene with his mother in the cell which still makes me an emotional wreck... or Bambi. As an adult, I still find it hard to watch any movies with too much tension or sadness!

If your five-year-old self suddenly found themselves inhabiting your current body, what would your five-year-old self do first? If my 5 year old self found herself in my adult body - she’d probably wonder what on Earth I was doing as a teacher and why wasn’t I a vet... on that same level, she’d probably go out and buy another dog or something (whoops #sorrynotsorry)

What is your favourite sports movie? Is it bad that I genuinely could not think of a sports movie and had to look them up? I grew up watching Chariots of Fire which will always be a classic in my eyes. I’m old school!



THE NINTH CHRISTMAS CRACKER

“CrossFit Open 18.1”

20 minute AMRAP:
8 Toes to bar
10 Dumbbell hang clean & jerk (22.5/15 kg)
14/12 Calorie row