Whole Life Challenge

10 Jan 2017 – Our Pre-Whole Life Challenge Huddle and the Baseline

The Whole Life Challenge is fast approaching and we want to make sure Team CrossFit 1864 is fully prepped, thoroughly briefed and ready to smash this 8 week challenge!

Our Pre-Whole Life Challenge Huddle

To help explain more about the Whole Life Challenge, and share our tips and advice, as well as answer any questions you might have, we will be hosting a Pre-Whole life Challenge Huddle at the box on Friday 13 January at 6.30 pm (after Open Gym). Can't make it to the gym that day / time? Don't worry, we'll be Live Streaming the huddle via YouTube! Can't make it to the gym and won't be near a computer? Again, we've got you covered! We'll be sending the video around to the members of Team CrossFit 1864 so you can watch it whenever you have time and e-mail us if any of the questions you have weren't answered during the huddle. 

The Whole Life Challenge Baseline

Before our Challenge begins, we need to set up a baseline, something that you will be able to look back on in 8 weeks and chart your progress...

On Saturday 21 January, all of our class WODs will serve as our Whole Life Challenge baseline WOD, which we will re-do at the end of the Challenge (these classes are still open to all members, regardless of if you have signed up for the Challenge or not). This workout is part of your “Body and Fitness Inventory,” and it is an important event because it establishes your starting point. On Saturday, we will also be taking a few numbers: weight and waist and hips measurements. 

If for any reason, you can't make it to any of the classes on Saturday, please let us know and we will plan another session to establish your baseline.

There's still time!

Haven't signed up for the Whole Life Challenge yet, but want to get involved? There's still time!

Simply click here to register and make sure you join Team CrossFit 1864!


A) Strength / Conditioning
Every minute for 12 minutes, alternate between:
Minute 1: 10 Romanian deadlift
Minute 2: 10 HSPU
Minute 3: 50 Double unders

B) Conditioning: Rowing
4 x 2 minutes on : 2 minutes off
*Aim for sub 2km PB pace


04 Jan 2017 – Whole Life Challenge: Last Day for the Early Registration Discount!

Tomorrow is the last day to get the Whole Life Challenge's Early Registration Discount!

Sign up for the Whole Life Challenge by Wednesday 4 January and pay only $39 for this awesome 8-week Lifestyle Challenge!

What is the Whole Life Challenge?

"While everyone wants to look and feel better, it can be a challenge to know how or where to start. The Whole Life Challenge focuses you on the key areas of your life that produce real, life-long changes. Taking on this challenge together with your friends and family in a fun and motivating daily game, you'll create new healthy habits that last long after the Whole Life Challenge comes to an end."

"The Whole Life Challenge works by identifying the areas that almost everyone wants to change, and then making a daily game out of creating new habits in each of those areas. The game is designed around the five key areas that every person can identify with."

When you sign up for the Whole Life Challenge, you join Team CrossFit 1864. For these eight weeks, we'll be working together, encouraging each other just like we do during workouts and holding each other accountable in all the areas of the game (like nutrition, stretching, training, water, meditation, reading, reflecting etc). Our goal is to get you closer to being the best, healthiest and happiest version of yourself!

Ready to sign up? 

Awesome stuff! All you need to do is click here to register – make sure you join Team CrossFit 1864!

Still have questions? Check out the Whole Life Challenge's FAQ page or speak with a coach before or after class – we'll be happy to help answer any questions you have!

We can't wait to take on this challenge with you!


A) 3 Rounds each arm, for quality:
5 Single arm kettlebell push press
5 Single arm kettlebell front rack squats
5 Single arm kettlebell thrusters
5 Single arm kettlebell overhead squats
5 Single arm kettlebell Sots press

* Complete all reps on one arm before moving to the other arm  

B) Strength: Front Squat
3 @ 80%
1 @ 85%
3 @ 80%
1 @ 87%
3 @ 80%
1 @ 90%

C) Gymnastics: Double unders
Choose one of the following:
5 x 75 Unbroken double-unders, 15 seconds rest between sets
6 x 50 Unbroken double-unders, 30 seconds rest between sets
7 x 35 Unbroken double-unders, 45 seconds rest between sets
8 x 20 Unbroken double-unders, 1 minute rest between sets


12 Mar 2015 – Whole Life Challenge Baseline: Re-Test

A massive congrats to all of our members who took that first step towards a better, healthier lifestyle and completed the Whole Life Challenge! 


"Whole Life Challenge Baseline: Re-test"
In 12 minutes, get as far as possible through the following:
800 m run
50 Thrusters (20/15 kg)
40 Burpees over the bar
30 Kettlebell swings (24/16 kg)
20 Toes to bar

In remaining time, complete as many rounds as possible of:
5 Pull ups
10 Push ups
15 Air squats

Compare your score to 15 January 2015.

03 Mar 2015 – Whole Life Challenge Baseline Re-Test Next Week

Members from CrossFit 1864's Whole Life Challenge Team enjoy a WLC-friendly brunch at Ozone Coffee this weekend! Wicked scrummy.

The Whole Life Challenge Baseline – Re-Test

It's hard to believe that our Whole Life Challenge is nearly over – 8 weeks just flew by! We will be re-testing our baseline workout and measurements we did in January on Thursday 12 March in all of the morning and evening classes. 


A) Back squat: Find your 1 rep ma

B) 10 Minute AMRAP:
Run 200m
10 Back squats @ 70% of above 1RM

20 Jan 2015 – A She Cooks, She Cleans Special: What your coaches are eating this week...

It's the first week of the Whole Life Challenge! So instead of giving you just one recipe for this instalment of She Cooks, She Cleans, I'm providing you with a whopping SIX tasty meals that I found online as part of an ongoing series: What your coaches are eating this week... for Dinner

You all know the old adage, "Failing to prepare is preparing to fail", so every Sunday, Phil and I sit down and plan our meals for the week. Planning your meals is a crucial step towards healthy and balanced nutrition because you're more likely to eat something healthy if you already have your ingredients at the ready. Planning ahead also gives you the chance to search out and try new recipes. New recipes means you're less likely to get bored. Not being bored means you're more likely to stick to your nutrition plan... Sticking to your nutrition plan means.... Winning!

Before going on, you'll see a few trends with this:

  1. Phil and I eat, ALOT. We also eat a lot of sweet potatoes, so you'll see these often with our meals.
  2. We are doing the Whole Life Challenge at the Performance level, so some of the meals might be a bit more strict than you need for your level.
  3. We live on leftovers. To ensure we eat enough during the day, and enough of the right stuff, we typically just double the meat that we buy for each of these meals so we have enough left over from dinner to have for lunch as well. 

Hope this is helpful in your planning, let me know which meals you tried or what you had for dinner this week! * Click on each meal for a link to the recipe


PaleOMG's Sausage and Butternut Squash Hash
Sautéed spinach

Monday's can be tough and what better way to make them more manageable than Brinner? That's breakfast for dinner, obvs. This is one of our favourite meals.... It's easy to make, easy to double and versatile (don't want sausage, try it with ham. Don't want squash? Easily add in sweet potatoes instead. Out of sage? Season with rosemary and thyme). When choosing your sausage, be sure to check that it is free of any nasties, such as breadcrumbs and rusk. Most store-bought sausages, burgers, meatballs have rusk in them, which is not WLC-friendly!

Kitchen hacks

We often only need to use half an onion for our recipes, so, when I have extra time, I chop an entire onion, use whatever I need for the recipe, wrap the rest tightly in cling film and pop it in the freezer. Whenever I need onion again later in the week, I have it chopped and ready, so all I need to do is pull it from the freezer and throw it in my pan!


Zenbelly's Chicken and Gammon with apples
Sweet potato mash
Steamed broccoli

This is just the right mixture of sweet and savoury, and it's a 'pop in the oven and leave it' recipe, double bonus. Also, it calls for chicken thighs which means it's budget! To make this WLC-friendly, I substitute chicken stock and a splash of balsamic vinegar for the wine, and gammon for the bacon.

Nitrates and nitrites

As you can see, this recipe originally calls for bacon, but I am using gammon instead. On the Performance level, you are not allowed nitrates and nitrites, found in most cured and deli meats, such as packaged ham, chorizo, and bacon. You can find nitrate-free bacon at stores such as Whole Foods, but it's not quite as tasty and nitrate-free gammon is relatively easy to find and more wallet-friendly.


Williams Sonoma's Lemon Thyme Vinaigrette Salmon
Steamed asparagus
Avocado and tomato salad

Williams Sonoma's online recipe catalogue was one of my favourite things to browse pre-CrossFit days. But just because I gave up the stodgy pasta, bread and cheese, doesn't mean I had to give up on Williams Sonoma! I have found quite a few recipes that are already clean and some that just need a few tweaks here and there. This is one, which, if you make extra veg, doubles as a great salad for lunch. 

Where do you get your fish?


Primal Palates Steak with Chimichurri
PaleOMG's Sweet Potato Fries (I'd leave out the dill with the chimichurri)
Steamed green beans

Mmmmm steak. We happen to have been lucky enough to receive a meat hamper for a Christmas present (thanks Rick and Deenah!) and find some additional steak on sale, so we get to treat ourselves with a Friday night steak dinner (we're so rock 'n roll).

Kitchen Hack

Check out this video for tips on how to make steak that doesn't have a bull's eye (yeah the guy is a bit annoying, but the info is good!)


Nom Nom Paleo's Weeknight Roast Chicken with roast broccoli, cauliflower and carrots
Roast sweet potatoes

Ahh the weekend! With that little extra time, I can make some proper comfort food roast dinners. As always, I make this with the aim of making enough to have loads of leftovers (which is a challenge, given that I live with a man that has a black hole for a stomach). 


PaleOMG's Blackberry Glazed Pork Chops
Sweet potato mash
Mixed greens salad

I don't know why fruit and pork chops go so well together, but I can't seem to find a pork recipe I love that doesn't involve fruit of some sort. 

Coming up next time..... What your coaches are eating this week... for Breakfast.



A) Beginner

A1) Front squat: 5 x 5 *Add load as technique allows
A2) Vertical Pull

A) Intermediate & Advanced
A1) Front squat with 2 second pause: 2-4 reps @ 80-90% totalling 16-20 reps
A2) Vertical Pull

B) All Athletes
Fancy trying one of the Athlete Games Workouts that Maria smashed this past weekend?

4 rounds for time of:

10 Front squats (70/47.5 kg)
15 Toes-to-bar
Run 200m

10 Weighted squats, as technique allows (Front/Back/Goblet)
15 Sit-ups
Run 200m

*Time cap: 12 minutes

WLC Lounge WOD:
10 Air squats
15 Sit-ups
20 Burpees

15 Jan 15 – The Whole Life Challenge Baseline

Niyanta, Emma and Kunal are ready for The Whole Life Challenge, are you??

The day is finally here.... The Whole Life Challenge Baseline! 

All of our class WODs today will serve as our Whole Life Challenge Baseline WOD, which we will re-do at the end of the Challenge so you can see how much you've improved over the 8 weeks (these classes are still open to all of our members, regardless of if you have signed up for the Challenge or not). 

We will also be taking a few numbers – weight and waist and hips measurements – before and/or after the classes today for those of you who have signed up for the Challenge. 

If you haven't signed up yet and want to get involved, there's still time! Click here to join Team CrossFit 1864. 

If you aren't able to make it to any of tomorrow's sessions (or have any questions), please email Coach Maria as soon as possible to arrange another time to do your baseline. 


In 12 minutes, get as far as possible through the following:
800 m run
50 Thrusters (20/15 kg)
40 Burpees over the bar
30 Kettlebell swings (24/16 kg)
20 Toes to bar

In remaining time, complete as many rounds as possible of:
5 Pull ups
10 Push ups
15 Air squats

13 Jan 15 - The Whole Life Challenge Starts this Weekend!

First of all, congrats to all our members and friends who have signed up for The Whole Life Challenge! We know this is a big commitment, but we can promise you that it is well worth it. Not only will you see significant improvements in your fitness and health over the next 8 weeks, you will also learn loads about yourself, nutrition and also get to know your fellow athletes better! Winning all 'round!

Now that you've signed up, what's next?

The Baseline

First thing's first, we need to set up a baseline, something that you will be able to look back on in 8 weeks and chart your progress...

On Thursday 15 January, all of our class WODs will serve as our Whole Life Challenge baseline WOD, which we will re-do at the end of the Challenge (these classes are still open to all members, regardless of if you have signed up for the Challenge or not). This workout is part of your “Body and Fitness Inventory,” and it is an important event because it establishes your starting point. On Thursday, we will also be taking a few numbers: weight and waist and hips measurements. We also encourage you to take a picture of yourself as a 'Before' shot and in 8 weeks, you can take an 'After', which you can upload to your Whole Life Challenge profile. 

If for any reason, you can't make it to any of the classes on Thursday, please let me know and we will plan another session to establish your baseline.

Do your homework

Be sure to review these as it's crucial that you follow them during the Challenge!

Choose your Level

As we mentioned in our recent blog (which you can read here), the Challenge offers 3 different levels: Kickstart, Lifestyle and Performance. When you begin the Challenge, you'll need to pick which level you are playing at and stick it throughout the 8 weeks. We strongly encourage everyone to go for the 'Lifestyle' level as you will see the greatest improvements with this level and also will be more likely to stick with it after the Challenge has finished. 

If you are unsure which level to choose, please let us know and we'll be happy to help!

Get excited about all the extra things we'll have for you during the Challenge!

Living Room WODs
During the Challenge, you will need to exercise for at least 10 minutes a day. We know that you won't be able to come to the box every day of the week so, similar to our holiday WODs, we will be posting a 10 minute Living Room WOD every day, that you will be able to do at home. 

Mobility Homework
In addition to the mobility homework we send out every week, we will also be posting additional mobility exercise ideas to Facebook and emailing them to you guys so you have plenty of options for your 10 minutes of daily mobility!

Whole Life Challenge-Friendly Recipes
Just because you're eating clean, doesn't mean your meals are going to consist solely of grilled chicken and broccoli! Quite the contrary, there are loads of blogs, cookbooks and recipes out there to experiment with and we will be posting recipes and ideas to help you prepare your meals regularly. 

Special Events!
Throughout the Challenge we will be hosting special events, starting with our Regularly Learn and Play New Sports Day on 25 January. We will also be hosting a friendly throwdown with our good friends at CrossFit Hackney, a special, Whole Life Challenge brunch at Ozone Coffee on Leonard Street (near Old Street) and loads more!

As always, if you have any questions, feel free to get in touch and if you have any friends or family that would like to join (even if they're not CF1864 members!) send them this link to get involved: http://www.whole.lc/wlcny15/pt/cf1864

We're so excited to get this rolling, and hope you guys are too! 

The 2015 CrossFit Open is getting closer! Keep your eyes on our blog for more details on what the Open is and how you can get involved


Skills Focus
CrossFit Open 11.5
20 minute AMRAP:
5 Power cleans (65/45 kg)
10 Toes to bar
15 Wall balls (9/6 kg)

Fitness Focus
20 min AMRAP:
5 Hang muscle clean
10 Hollow rocks
15 Wall balls

30 Dec 14 – The Whole Life Challenge: Finding the Right Level for you

Because it wouldn't be a Whole Life Challenge post without a motivational quote!

I have been speaking with a few people considering joining the Whole Life Challenge and I am often greeted with a mixture of excitement and trepidation. People are excited to try something new, to get closer to their goals, to develop a healthier lifestyle, but also many people are convinced that the Whole Life Challenge is about giving up all the foods they love, sacrificing going out with their friends and wondering if they will be able to go 8 weeks sticking to WLC’s guidelines.

Guess what guys? That’s what’s great about the Whole Life Challenge. Similar to the way we run our Nutrition Programming at CrossFit 1864, the Whole Life Challenge isn’t about ‘dieting’ for eight weeks. It’s about using an 8 week period to develop good habits that you will hopefully carry on for the rest of your life. And just like our nutrition programming, where you start your Whole Life Challenge is dependant on where you are today.

What do we mean by this?

The Whole Life Challenge offers participants three different levels: Kick Start, Lifestyle and Performance...

Kick Start: This level is for the player who doesn’t know where to start but knows they definitely want to. The biggest offenders – bread, sweets, cheese, beer and soda, chips and fries – are no no’s. Five tweaks for eight weeks. And just by doing that you’ll not only feel better and look better, you’ll know you’re doing something really good for you and your body.

Lifestyle: This level is for the player who wants to practice long-term, sustainable nutrition. You’ll cut out a lot of junk (some of which you didn’t even realize you were eating), but you’ll also have a bit more flexibility (think: that one glass of wine you like to have occasionally). The purpose of this level is to set you up with rules that make a huge impact and that you can maintain for the long haul.

Performance: This level is for the player who’s looking for a great way to improve their performance and workout results. You want to clean up your act and shake off all the rust. This is the “cleanest” level and the one that you’d expect from a “hardcore” nutrition challenge. You may not keep it up 100% once the Challenge ends, but when this thing is over you’ll be running clean and mean.

With these different levels, you can either go all out and make some massive changes to your nutrition and lifestyle, or you can make a few changes which will still have a significant positive impact to your health and fitness. Regardless of which level you choose, we will all be taking on this Challenge together. Remember, it’s not important where you start, just that you choose to get started!

Not sure where to begin? Ask Phil or Maria and we can point you towards the level that we think is best for you based on your goals and current experience. 

The Whole Life Challenge starts on 17 January and will run until Friday 13 March 2015. Click here to join Team CrossFit 1864. If you join before 31 December, you'll receive the discounted price of $39 (approx £23).  



A) Knees to elbows ladder

- Rest 5 minutes - 

B) Hang power clean ladder @ 3/4 bodyweight

For the ladder, perform 1 rep on minute 1, 2 reps on minute 2, 3 reps on minute 3 etc. Keep going until you cannot fit the reps within the minute


10! Burpees
15 second Handstand
* Burpee reps are 10, 9, 8 ... 3, 2, 1 and perform a 15 second handstand after each set of burpees
** In your warm-up, try practicing some of the handstand progressions we worked on in class!

11 Dec 14 – The Whole Life Challenge: What can you achieve in just 8 weeks?


Take a minute to consider something…

If you were at the very top of your health and well-being, how would you feel? What would your family members and friends say about you? How much energy would you have? Would your day-to-day tasks be easier to handle?

Imagine how you want to feel and who you want to be in 8 weeks' time... Does that picture look good??

That’s what joining CrossFit 1864's team for the Whole Life Challenge will help you achieve. Together with the people that you get to train and have fun with every day, you will make a commitment to replace a few negative lifestyle habits with many more positive lifestyle habits. 

The Whole Life Challenge is basically a game that challenges us to “try on” a whole life of health and fitness for eight weeks. As a team, we can win points and lose points (hopefully we’ll win more than we lose!). And the prize for completing the challenge?? Well, it’s who you are and how great you'll feel on 13 March! 

For eight weeks, starting on Saturday 17 January 2015 until Friday 13 March 2015, we’ll work on all the areas of our well-being, such as nutrition, mobility, and of course, exercise, through the Whole Life Challenge. We'll also be putting on special events, additional challenges and posting extra blogs to help you throughout the 8 weeks. 

You can learn more about the Whole Life Challenge by watching the two videos on this page of our website.

Once you watch the videos, join Team CrossFit 1864 here. 

Register before 31 December, for the discounted price of $39 (approx £23).

Small plates, massive gainz. Bring on the shoulder press!


A) Beginner
A1) Shoulder press: 3 x 10
A2) Midline

A) Intermediate
A1) Shoulder press: 5-8 reps @ 75-80%. Totalling 25-30 reps
A2) Midline

B) All Athletes
3 rounds for time:
5 Shoulder to Overhead 60/40kg
10 Front squat 60/40kg
15 Burpees over the bar

*Time cap: 10 minutes