The Change Challenge

21 Feb 2016 – Looking back on The Change Challenge

The Change Challenge Crew at our Mid-Challenge Huddle

Saturday 13 February marked the end of CrossFit 1864's first ever Change Challenge and we can't say it enough... we are so proud of everything our crew achieved! And we're not just talking about the weight lost (loads), the centimetres dropped (so many), or the Gymnastics and Barbell PBs hit (all over the place!)! 

In addition to accomplishing all these things, our crew developed their mental strength and willpower, their confidence, and their knowledge of what they're eating and what their body needs to perform at its very best. They tried new things, fought through when they were struggling, and, most importantly, supported each other with funny photos, advice and recipe suggestions. 

We would like to give a special shout-out to a few of our Change Challenge Crew who went above and beyond....

The Best Food Photographer: Olivia Simpson

No one took to food paparazzi faster than Liv! Her instagram account is now chock-a-block with photos of her wicked scrummy, colourful, perfectly balanced meals. These photos not only showcase Liv's cookery skills, they also document the incredible change in attitude towards food and nutrition that she accomplished in just 6 weeks.

The Most Supportive: Matt Craig

Matt started the Challenge with a little bit more experience with clean eating and he was always happy to help when others had questions or concerns by sharing his advice and encouragement to his fellow Change Challenge Crew on everything from how to deal with mid-afternoon hunger pangs, to how to get the most out of your Compliance Tracking sheet (a proper Excel-whizz!)

The Most Improved: Arnie Bankhardt and Beth Massey

Our final shout outs go to our two Most Improved Athletes: Arnie and Beth. These two maintained an average of above 95% compliance during the entire Challenge, and their results show! Beth dropped 10% on her hip measurements and achieved her goal weight of 56 kg and Arnie lost a whopping 12% of his body weight, and over 8% on both his hip and waist measurements.

Check out their Before and After Photos!

Arnie's Before & After Photos

Beth before and after The Change Challenge

Congrats to all of our athletes on their accomplishments, keep up the good work!


CrossFit (11 am - Noon)

A) Conditioning
3 rounds for time:
50 Double Unders
25 Toes to bar
10 Snatch (50/35 kg)

* Time cap: 18 minutes

Competition Class (9.30 - 11.00 am)

A) Gymnastics
1) Muscle-ups: 1 set for max reps
- Rest 3-5 minutes -
A2) Perform 5 sets at 60% of A1

B) Conditioning
3 rounds for time:
50 Double Unders
25 Toes to bar
10 Snatch (60/40 kg)

* Time cap: 18 minutes

Foundations of CrossFit (8.30 - 9.30 am)

A) Strength
Strict press: 3-5 x 5

B) Conditioning
10 minute AMRAP:
5 Pull-ups (or x 10 Jumping)
10 Push press
15 Sit-ups

Are you ready to see if you're better than you were last year? To test your limits? To exceed your expectations?  To smash 5 weeks of epic WODs with your fellow Crazy Ones?

There's only one way to find out... Sign up for the 2016 CrossFit Open and join Team CrossFit 1864!

Check our recent blog post for more details on the Open.

Register via the CrossFit Games page here and make sure you choose CrossFit 1864 as your affiliate! 

It's your Open, make sure you're WODing to your jam! Don't forget to add your favourite WOD tunes to our Crazy Ones CrossFit Open playlist!

The Crazy Ones CrossFit Open 2016

02 Jan 2016 – The Change Challenge Pre-Challenge Huddle

CrossFit 1864's Change Challenge starts on Monday 4 January and to make sure you are as prepared as possible for the Challenge, we are hosting a Pre-Challenge Huddle on Sunday 3 January from 1.30 pm at the box. 

In this huddle we will talk strategy, go over the rules, show you how to use the tracking documents and answer any questions you might have about the Challenge.

We will also be taking our baseline numbers and measurements and, during the 10 and 11 am classes, we will do our baseline workout which will be re-tested in 6 weeks time. 

Taking part in the Challenge but can't make tomorrow's Huddle? Don't worry about it! You should have all the information you need already and Coach Maria will send a re-cap of the huddle to make sure you get all the details we discussed. All you'll need to do is take your own measurements, weigh yourself and pick a workout you can do at home (anything from a 5k run to a 7 minute AMREP of burpees) that you can use as your baseline WOD.

Ready to join the Challenge but haven't signed up yet? There's still time! E-mail Coach Maria or sign up here.


In Teams of 4, Complete for time:
1 km Bike / 300m Row
100 Push-ups
1 km Bike / 300m Row
100 Thrusters (50/35 kg)
1 km Bike / 300m Row
100 Burpee Box Jumps (20 in) 
1km Bike / 300m Row
100 Wall Balls (9/6 kg)

*Share the work as you see fit
**Each Athlete must do 1km on the bike / the 300 m row

15 Dec 2015 – Get your free Christmas Survival Guide

You've survived the 12 Christmas Crackers, but can you survive Christmas, Boxing Day and New Years?!

The temptations, the late night Christmas parties, the ever-present Christmas sweets, the pub lunches with friends, the ugly jumpers, the lazy Boxing Day with a disappearing tower of Ferrero Rochers, and the relentless re-playing of Mariah Carey's 'All I Want for Christmas is You'... you'd rather do 'Jack' ten times over than have to face these challenges on your own! 

Never fear! CF1864 has your back with our Christmas Survival Guide: all the advice and information you need on how to handle nutrition, festive tipples, training and maintaining your sanity to help get you through your holidays, condensed in one handy e-book.

Eager to get your hands on it? Fill in your details below and we'll e-mail it straight over! 

* You don't have to be a CF1864 member to receive the e-book, we want everyone to have this useful resource at their fingertips!
** Already a CF1864 member or do you already receive our newsletter? You Legend. Don't worry about filling in your details, we'll be in touch shortly!

First Name
Last Name
Email *
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4 rounds for time:
600m Run
25 Burpees
15 Shoulder to Overhead (60/40 kg)
*Time cap: 30 minutes

14 Dec 2015 – The Change Challenge: Why should you sign up?

For the past few weeks, we’ve been talking a lot about The Change Challenge… when it takes place, what you need to do to take part, and how you get signed up.

So, we’ve got the WHEN, the WHAT and the HOW. The only thing missing now is the WHY!

Why would you want to spend 6 weeks of your year on a nutrition challenge? For LOADS of reasons.. let me tell you all about them!

Sort yourself out post-Holiday and actually achieve your New Year’s Resolutions

Everyone knows that during the holiday season, good nutrition takes a back seat in favour of enjoying time (and drink and food…) with your family and friends. And everyone knows that, as soon as you return from your holidays, you’ll make a promise to yourself to get back in shape and jump back on the ‘healthy eating’ train. What better way to make sure you achieve this then getting the guidance and support of your coaches at CrossFit 1864?

Break through a weight-loss plateau

Since we set our Visions and Goals (remember those?!), you cut out biscuits, exchanged your post-dinner ice cream for an apple and cut your ‘every night of the weekend drinking’ to a glass or two of wine on Friday. You’ve lost weight, but you can’t seem to hit your goal, you haven’t been able to shift any kilos for a couple months and frustration is beginning to set in. This is what we call hitting a plateau and The Change Challenge is just what you need to break this. A new approach to your nutrition, a fresh pair of eyes looking over your eating habits, and some varied advice might well be all you need to lose those extra couple kilos that won’t seem to go away!

Improve your training

Food is Fuel. It’s fuel for your day-to-day life and it is without a doubt fuel for your training. The cleaner and higher quality the fuel, the better your engine will run. By hitting the Metabolic Re-Set button in Step 1, we help ensure that you are fuelling your body with a solid balance of only the good stuff. Then, in Step 2, we make sure that you are getting the right balance of the good stuff that you need for YOUR body to perform to the best of its ability.

Gain a solid understanding of what ‘healthy’ nutrition is for you

I’ve heard it more times than I can count.

Athlete: Coach, I’m eating healthy, but I can’t seem to lose any more weight!
Coach: Ok, well, what are you eating?

Athlete: Well, I have an apple and a handful of berries in the morning for breakfast, an egg mayo sandwich and fruit smoothie for lunch, and chicken and pasta for dinner. No chocolate, no sweets.

Do you think that’s a healthy diet that would be able to sustain a CrossFit athlete? Guess what… it’s not! With The Change Challenge, you’ll find out exactly what you’re missing, exactly what you’re having too much of and exactly what you could add to your plate to ensure that you’re getting the most bang from your buck and you’re ACTUALLY getting the nutrition you need.

Once you get that better idea, get the tools you need to improve your nutrition

The Change Challenge doesn’t just provide you with a set of guidelines to improve your eating; we provide you with the tools you need to track your nutrition to ensure you’re sticking with the guidelines. We provide you with the resources you need to help you make the best choices when you’re at the grocery store or out with friends, and we provide you with the knowledge you need to help you continue making progress long after the Challenge has ended.

Get your family and friends involved in something you are passionate about

The Change Challenge isn’t limited to just CF1864 members… this is your chance to help those you care about make better decisions about their nutrition as well! As we said in our recent blog, the more people you have around you working towards the same goals, the more successful you will be. In addition, any one who signs up for the Challenge and is not currently a member of CrossFit 1864 will get one free class per week - Bonus!

Value for money

What is £50:
- 2 weeks of your daily coffee habit (or if you’re a CrossFit coach that happens to do all of their work out of a coffee shop, maybe only 1 week…)
- One night out at the pub
- A drunken cab ride home from Shoreditch
- A dinner at Byron burger
- An afternoon online impulse shop on

What do all these things have in common? They are short term. Although they’re nice, they will only last for a brief instant. Why not spend that money on something that you’ll get benefits from for many months to come?!

On The Change Challenge, for just £50, you get:

– A set of nutritional guidelines to help you get started that will become more specific and individualised as you progress
- Tools to help you track your progress and compliance
- Pre- and post- challenge physical assessments and progress markers
– Pre-, Mid- and Post-Challenge Huddles to keep you on the right track from the beginning of the Challenge and beyond
– Individual feedback at the end of each part of the Challenge
– Access to our 'Change Challenge' Members only Facebook group to share your successes, seek out advice and encourage your fellow athletes
– Recipe ideas and guidance on food preparation
– Special events and challenges throughout the 6 weeks
– The support of your community to help you reach your goals!

Ready to get started? Sign up via Team up by clicking here. Any questions? Send them to Coach Maria:


A) General Strength: Back squats
5 x 5 @ 65%
3 x 5 @ 75%
3 x 5 @ 85%

B) Gymnastics Strength
"I go, you go": Complete 3-5 rounds each for quality:
10 Push-ups
10 Ring rows

Push-up options: Weighted, deficit, rings
Ring row options: Low, false grip, weighted

09 Dec 2015 - The Change Challenge: The Importance of Tracking

At long last, our PB board is back up and you guys filled it immediately! NIce work!

One of the most important aspects of CrossFit is that it provides observable, measurable, repeatable data. 

By tracking this data (via Beyond the Whiteboard), we provide ourselves with a valuable tool that helps inform us how we should adapt our training based on our goals. When we repeat workouts (as we did in the recent testing week), we can look back on our records to see how we have progressed over time.

Nutrition is no different.

In fact, nutrition is more important than training! Remember the pyramid of fitness? Nutrition forms the base. Various studies have shown that a good nutrition program (with no training regime) has more benefits than training (with no nutrition regime). Simply put, you cannot 'out-train' a bad diet. The same research also highlights that a good nutrition program matched with a good training program will produce results superior to either aspect on its own. 

But how do you know if your nutrition is up to scratch if you are not tracking? Can you remember what you ate 2-3 days ago? Hell no!

Tracking your nutrition has a variety of benefits, including:

·       Providing accountability to yourself and others
·       Helping you to focus on quality (processed vs. natural foods)
·       Helping you to focus on quantity (macro breakdown, calories etc)
·       Providing clues to food intolerances and allergies
·       Identifying symptoms (fatigue, foggy brain, headaches, GI upset, skin conditions, aches and pains etc)

The Change Challenge has two steps, and each step has you tracking slightly different metrics. 

Step 1: Hitting the Metabolic Re-Set will see you following 5 habits that are key to a healthy and balanced nutritional lifestyle. To help you keep track of your habits we provide you with a nifty spreadsheet that’s super easy to use. It tells you just how well you are sticking to the habits and we can also use the sheet to identify areas where you may be struggling or where your willpower begins to wane. We also provide you with a sheet to track your weight and measurements over the 6 week challenge so you can see how your numbers are progressing.

Step 2: Getting Personal will have you following more closely controlled nutritional recommendations. The goal here is to dial in nutrition that reflects your goals, your training regime and your lifestyle.  In this phase we are trying to maximise favourable body composition changes, while also improving your performance in the gym.

Nutritional challenges such as The Change Challenge are a great way to periodically re-assess your nutrition with the guidance of your Coaches and the support of the community. Ask yourself these key questions:

·       Are you tracking your nutrition now?
·       Are there some key components you may be missing with your nutrition? 
·       Has your performance been suffering? 
·       Are you reaching your performance and body composition goals? Or is there more you could be doing to get to your goals?

If you are not taking care of your nutrition you are not taking care of yourself and you are getting the minimum results from the hard hours you put in at the gym.

A healthy lifestyle is how you eat, sleep, train, socialise, relax and get your kicks…it’s your LIFEstyle. The Change Challenge, and all the tools and resources it provides, can help you improve yours! So sign-up today!


The Tenth Christmas Cracker: "Rahoi"

Complete as many rounds as possible in 12 mins of:
12 Box Jumps (24/20 in)
6 Thrusters (42.5/30 kg)
6 Bar-facing Burpees

03 Dec 2015 – The Change Challenge: The Importance of Accountability

If there’s one thing I hate, it’s training by myself. It’s boring, there’s no one to laugh with, to commiserate with, and most importantly, there’s no one to push me. And no matter how physically and mentally strong you are, you will ALWAYS go harder if you have someone next to you either shouting for you, or doing the WOD alongside you, pushing just as hard. I’m pretty confident that I’m not alone in this – it’s why many of you joined CrossFit in the first place, right? Because you were bored at the gym, weren’t getting any results and loved the drive and community feeling you got from training with others.

What makes you think that your approach to nutrition should be any different than your approach to training? Accountability is just as important to training as it is to developing good nutritional habits. If you have a group of people that you are accountable to, that you have promised to work towards a goal with, that are making the same sacrifices and the same improvements as you, you are much more likely to stick with a nutrition plan than if you tried to tackle it all by yourself.

How much more enjoyable do you think developing our Five Habits will be if you can share your experiences with others, laugh about the funny looks people give you when you pull a pre-made snack box from your desk at work, and seek out advice when you can’t quite figure out the best way to store a slow cooker stew? Let me tell you…. LOADS.

And what about the age-old excuse: "I tried to stay away from pastries/sweets/alcohol, but my friends kept begging me to share the cake/chocolate/bottle of wine’ with them, so I had no choice!" Imagine how amazing it would be for your health and wellbeing if you could count on a group of friends to help you achieve your goals instead of pushing you further away from them? "I was having second thoughts about avoiding that brownie/chocolate/cocktail, but I spoke with my friends and they told me that they were sticking to their habits tonight and instead of going to the pub, we all went out for an amazing dinner." BOOMsauce.

During The Change Challenge, we will all be working together towards our goals. In addition to pre-, mid- and post-Challenge huddles and special events, we will also have a Change Challenge Members Only Facebook group where you can share your stories, reach out for encouragement or seek someone’s advice (or post food pictures, obviously).

Sound good? Sign up here to get involved or e-mail with any questions.

Did you know that you don't need to be a CrossFit 1864 member to get involved in the Challenge? We want you to get your family and friends involved... the more people you have around you working towards the same goals, the more successful you will all be! 

So if you know someone that you think would enjoy the Challenge or that you want to take on the Challenge along with you, get them involved! They will be able to join our huddles and also join in one CrossFit class per week, completely free of charge. All you need to do is send Coach Maria their name and e-mail address and we'll get in touch,


The Fourth Christmas Cracker: "Nancy"

5 rounds for time of:
400m run
15 Overhead Squats (42.5 / 30 kg)

*Time cap: 18 minutes
** If mobility is a restriction, scale OHS to Overhead lunges
*** Be sure to give a warm welcome to Coach Kat, who will be coaching her first classes at CF1864 on Thursday morning!

25 Nov 2015 – The Change Challenge, Step 2: Getting Personal

What makes The Change Challenge different from - and better than - other nutrition challenges you’ve seen in the past?? We make it personal.  Once you’ve successfully hit your metabolic re-set in the first 3 weeks, we take you the next step to individualising your nutrition to make sure you are getting the nutrients you need to hit your goals, whether they’re weight loss, weight gain, or performance-based.

Read on to find out what the final 3 weeks of The Change Challenge has in store for you…

The Change Challenge, Step 2: Getting Personal


When we think about improving our nutrition to benefit our health and fitness there are many areas we can look at: Food quality, calorie intake, macronutrient breakdown, meal timings, supplementation etc.

For the first 3 weeks of the Change Challenge we have you focus on the QUALITY of your food.

Food quality should always be the priority; it’s senseless to have a calorie target or macronutrient breakdown if you are getting your 2500 calories from pizza, cans of coke and sweets. As CrossFit Founder Greg Glassman so eloquently put it, ”If you want top fuel-type performance, you need top fuel; you can't just piss into the gas tank."

So, if you were successful maintaining 90%+ compliance during Step One, then we are going to progress you onto a calorie target and macronutrient breakdown. 

If you do not manage 90%+ compliance during the first three weeks, the Habits will remain your focus. You are going to get much more benefit (and less stress) from focusing on maintaining food quality.


At the beginning of Step 2, you will be given four numbers:

Total Calories: Total amount of food you can eat in a day, based on your activity levels and goals
Protein (g): Total amount of your daily calories made up from protein (meat, fish etc)
Carbohydrates (g): Total amount of your daily calories made up from carbohydrates (veggies, fruit, rice etc)
Fat (g): Total amount of your daily calories made up from fat (oils, nuts, avocado etc)


1.      Stick within 5% calorie allowance
2.      Stick within 5% of your macronutrient targets
3.      Eat protein (meat/fish), source of carbohydrate (veggies/fruit), source of fat, everytime you eat

Why do I need a calorie target?

Simply because calories matter. If your goal is to gain weight/muscle you have to eat, a lot! This is usually a calorie number more than the calories you churn through in your day-to-day activities and training sessions. Conversely, if you want to lose weight/fat you need to eat less, and this generally has to be at a deficit of your maintenance level of calories. 

Be mindful that this must be a controlled increase/decrease in calories. As such overall calorie intake can change week to week depending on the results you are experiencing and your present goals.

Gorging on food and taking in too much will lead to 'bad' weight gain (read: fat), and a drastic calorie reduction will often lead to a stall in weight loss, poor performance in the gym and even metabolic dysfunction (read: bad news bears).

There is conflicting information out there regarding the importance of calories, but we know it is not as simple as 'calories in vs calories out'.

The human body is not a predictable machine and there are countless internal and external variables involved in how our bodies operate. This helps to explain why calories cannot be balanced like your bank account, and why people never seem to gain or lose weight precisely as calculated by calorie targets.

To further elaborate, let's say two people eat the exact same meal of 2 large slices of meat feast pizza with a mixed salad and washed back with a bottle of beer, followed by a slice of cheesecake. One is a 28 year old female who trains CrossFit 5 days a week CrossFit, has a body fat of 18% and eats 'clean' every day of the week (this meal is her 'cheat meal'). Our second person is a 55 year old male who is overweight, has a body fat of 35%, spends all day sat behind a desk, does little to no exercise and eats processed food every single day. These two individuals will process the same meal in two very different ways, despite it being the same number of calories and macronutrients.

…and here is where we loop back round to our food quality. When you are given your calorie targets we expect that you do your best to make these calories up from the same whole, healthy, real foods you have been getting used to over the last few weeks.

What is macronutrient breakdown, and why do I need it?

This refers to the breakdown of your daily calories into grams of protein, carbohydrate and fat. Altering these numbers can have a large impact on body composition and performance.

Protein is commonly referred to as 'the building block of muscle'. Protein is used to rebuild and repair muscle tissue during stages of recovery and to keep our bodies functioning. You mostly hear people talking about how much protein they have, or how many shakes they can smash down. In reality most of us only need around 1 g per lb of bodyweight. Even if you want to gain muscle, more protein is not really going to make a difference.

Carbohydrates are the fuel for higher intensity activities, and its intake helps replenish tough workouts and also helps signal to cells to use ingested protein to build/repair muscle tissue. As such, some experts say that carbohydrates actually play a more important role in the muscle-building process than protein. If you do lots of high intensity training (like CrossFit), you need more carbohydrates than those who do low level activities (walking etc), but the exact number can differ from person to person depending on their size, activity levels, tolerance etc.

Our last macronutrient is fat. Every single cell in our bodies is partly composed of fat and they are involved in many of the processes in our body. Thus, fat is vital for proper health and function of our hormones. For most of us we need between 60-120g per day, again differing depending on size, goals, training etc.

As mentioned before, when you sign up for The Change Challenge, you get access to tools and resources to track your progress and compliance so you can see exactly how you are performing. Are you hitting your calorie and macronutrient targets? Are you staying above 90% compliance? Let us handle that hard work for you! 

Sound amazing? Of course it does! Ready to get signed up? Click here to register via Team up or e-mail Coach Maria. Questions on The Change Challenge? E-mail Coach Maria:


Testing week, Day 3

5 rounds for time of:
12 Deadlifts (70/47.5 kg)
9 Hang Power Cleans (70/47.5 kg)
6 Push Jerks (70/47.5 kg)

20 Nov 2015 – The Change Challenge, Step One: Hitting the Metabolic Re-Set

As mentioned in last week's blog, our forthcoming Nutrition Challenge, 'The Change Challenge', is divided in to two parts: Hitting the Metabolic Re-Set and Getting Personal. 

The first three weeks of the challenge are dedicated to 'Hitting the Metabolic Re-Set'.

Why do we need to do this and what exactly does that mean?? Read on to learn more....

Hitting the Metabolic Re-set

During the first three weeks, The Change Challenge will hit your Metabolic Re-set button and get you functioning optimally through a Paleo nutrition framework.  

The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, ophthalmology, dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility. – Robb Wolf

By removing the bad stuff and fuelling ourselves with the good stuff we will optimise our markers or health and performance. 

What do I need to do to hit the Metabolic Re-Set Button??

It’s simple….

"Eat meat & vegetables, nuts & seeds, some fruit, little starch, no sugar”.

This means eat whole, natural, real foods:

  • If it had a heartbeat, grew from the ground or hung from a tree, it's probably good to go. 
  • Avoid processed and man-made food or food that contains ingredients you either cannot pronounce or don’t know what it means.
  • If could go outside into the wilderness and find the food, its fine to eat.

The Change Challenge, First Step - Hitting the Metabolic Re-Set: The Rules

  • Eat protein (meat/fish/vegetarian protein source), carbohydrate (veggies/fruit), and a healthy fat, EVERY TIME you eat
  • No sugar, or sugar-containing items
  • Eat starch (rice, etc) only in the last meal before, or the first meal after, training
  • No gluten or gluten-containing items
  • No alcohol

The 90/10 Rule

We use the paleo diet as a framework for our nutritional guidance, not a 'be all and end all' list of rules. We always recommend people eat as ‘clean’ as possible, but we also want to enjoy the foods we love. To help you treat yourself occasionally, while still developing good habits and making the progress you want, during this first step, you will be following, 'The 90/10 Rule': You must stick to the above rules 90% of your meals, the other 10% you can deviate.

For example, let’s say you eat four times a day. Over one week, that's 28 eating opportunities. 10% of 28 is 2.8, we will let you round up, so that's 3 meals during the week you can deviate.
A deviation is a single serving straying from any of the above 5 rules:

1 glass of wine or a bottle of beer is 1 deviation, a bottle of wine or a 6-pack is not!
1 slice of cheesecake is 1 deviation, 3/4 of a cheesecake is not!
Remember if you have a meal that is missing one item from protein, carbohydrates and fat, that is also a deviation of the rules.

When you sign up for The Change Challenge, you get access to tools and resources to track your progress and compliance so you can see exactly how you are performing. Are you hitting the targets? Are you staying above 90% compliance? Let us handle that hard work for you! 

Easy peasy, right? Right! Ready to get signed up? Click here to register via Team up. Questions on The Change Challenge? E-mail Coach Maria:

For some of the more blessed amongst us, 'Nose-to-Toes' is easy peasy...


A) Gymnastics skills: Handstand Push-Ups & Pistols

B) For time:
Run, 800 m
-- then --
10 rounds of:
10 Handstand Push-Ups
10 Pistols, alternating legs
-- then --
Run, 800 m

*At 24 minutes, leave for the final 800m run, regardless of where you are

12 Nov 2015 – Join 'The Change Challenge'!

The Change Challenge: Change Your Nutrition, Change Your Life

We are very excited to announce CrossFit 1864’s first ever ‘Change Challenge’! This is an opportunity for us to work together as the awesome community we are to reach our goals by developing good habits and improving our nutrition.

The Details

The Change Challenge begins on 4 January 2016 and will run for 6 weeks, until 13 Feb 2016.
It will be divided up in to two parts: Hitting the Metabolic Re-Set and Getting Personal. It costs just £50 to join and you get:

– A set of nutritional guidelines to help you get started that will become more specific and individualised as you progress
- Tools to help you track your progress and compliance
- Pre and post challenge physical assessments and progress markers
– Pre-, Mid- and Post-Challenge Huddles to keep you on the right track from the beginning of the Challenge and beyond
– Individual feedback at the end of each part of the Challenge
– Access to our 'Change Challenge' Members only Facebook group to share your successes, seek out advice and encourage your fellow athletes
– Recipe ideas and guidance on food preparation
– Special events and challenges throughout the 6 weeks
– The support of your community to help you reach your goals!

Keep an eye on the blog over the coming weeks for more information on The Change Challenge! Ready to get started? Sign up via Team up by clicking here. Any questions? Send them to Coach Maria:


A) Weightlifting Strength: Bear Complex
Build to a heavy weight for the complex:
1 Power clean +
1 Front squat +
1 Push press +
1 Back squat +
1 Push press

B) Conditioning
10 minutes to get as far as possible
1, 2, 3... Deadlift 70/45kg
1, 2, 3.... Hang power clean 70/45kg
1 ,2, 3... Shoulder to overhead 70/45kg