1 rep max

28 Jan 2018 – Join us for Coach Maria's Sympathy Pains WOD!

In case you didn't notice, Coach Maria is preggo! Yup, in a few short months we will be welcoming Baby Coach into the CrossFit 1864 family.

To celebrate (and also to give you guys a small taste of the joys of training with a big bump!), on Saturday 10 February from 9.30 am, we will be hosting a Sympathy Pains team WOD!

The class is free and open to all members. Please register via Team-up here to help us get an idea of numbers.


WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics Development

32 x 12 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

Every minute for 18-24 minutes, alternate between:
16 Back rack reverse lunge
10/10 Dumbbell reachbacks
Rest
8 Pendlay row
10 Dumbbell rear delt raise
Rest

C) Conditioning: TBA

Specialist Sundays (10 – 11 am)

A) Snatch

Establish a 1 rep max

B) Clean & Jerk

Establish a 1 rep max

Engine Work (9 – 10 am)

In teams of 4, complete 3 rounds each (12 total) of:
500m Row
30 Thrusters (42.5/30 kg)
20 Burpees

* Teams get only one work station per exercise and one “rest” station.
* Athletes may not advance to the next work station until teammate has moved on from the station in front of them.

21 Jan 2017 – 1 RM Back Squat and Whole Life Challenge Baseline

WORKOUT OF THE DAY

A) Strength: Back squat
1x5 @ 50%
1x3 @ 60%
1x2 @ 70%
1x1 @ 80-85%
1x1 @ 90-95%
1-3 attempts @ PB Lift!

B) Whole Life Challenge Baseline
"Jackie-esque"
In 10 minutes:
Row, 1000m
In remaining time AMRAP:
50 Thrusters (20/15 kg) 
30 Pull-ups
15 Burpees

MOBILITY DRILL OF THE WEEK

15 May 2016 – Find your Snatch and Clean & Jerk 1RM

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting

It's time to re-test your weightlifting! If you set a PB today, you will base the next few week's percentages off this number.

A1) Snatch: 15 minutes to establish a new 1 rep max

A2) Clean & Jerk: 15 minutes to establish a new 1 rep max

Competition Class (9.30 - 11 am)

A) Weightlifting: As Above

B) Strength: Deadlift
Set 1: 10 reps @ 50% of 1RM
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 70%
Set 4: 8 reps @ 75-80%
Set 5: 6 reps @ 80-85%

- Rest 2-3 minutes between sets
- Stick to your percentages!


C) Accessory Work
3 sets of:
5 Good mornings @ 3111
- Rest 60 seconds -
Chinese plank, prone x 45-60 seconds for max load
- Rest 60 seconds -
Chinese plank, supine x 45-60 seconds for max load
- Rest 60 seconds -

Engine Work (8.30 - 9.30 am)

A) Cardiac Output
Every 8 minutes for 40 minutes (6 rounds), alternate between A1 and A2

A1) 1000m Row
Then in the remaining time, complete 2 rounds:
10 Burpees
10 Kettlebell Swings (32/24 kg)

A2) 1000m Run
Then in the remaining time, complete:
2 rounds:
10 Wall balls (9/6 kg)
10 Box jumps (24/20 in)

03 Apr 2016 – BroSesh Sundays: The Birthday BroDown, next Sunday

Just one week to go until our Next BroSesh Sunday...

Our next BroSesh Sunday will be Sunday 10 April from 10.30 - noon. Remember, this isn't just any ol' BroSesh.... this is a sesh of EPIC proportions to celebrate the birthday of the original Bro... Coach Phil!

The session is free for all CF1864 members. All you need to do is sign up on Team up here so we can get an idea of numbers!


WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Strength Testing

Deadlift: Establish a 1 rep max

B) CrossFit Games Open 14.3

8 Minute AMRAP:
10 Deadlifts (60/40 kg)
15 Box Jumps (24/20 in)
15 Deadlifts (85/60 kg)
15 Box Jumps
20 Deadlifts (102.5/70 kg)
15 Box Jumps
25 Deadlifts (125/85 kg)
15 Box Jumps
30 Deadlifts (142.5/92.5 kg)
15 Box Jumps
35 Deadlifts (165/102.5 kg)
15 Box Jumps

Competition Class (9.30 - 11 am)

A) Strength Testing
Deadlift: Establish a 1 rep max

B) Advanced Gymnastics Tests

B1) Strict Muscle-up: 1 set for max reps
B2) Kipping Muscle-up: 1 set for max reps
B3) Strict HSPU: 1 set for max reps
B4) Kipping HSPU: 1 set for max reps
B5) Handstand walk: 3 attempts for max distance
B6) Max pistols, left leg in 60 seconds
B7) Max pistols, right leg in 60 seconds 

C) CrossFit Games Open 14.3

Engine Work (8.30 - 9.30 am)

A) Strength Testing

Deadlift: Establish a 1 rep max

B) CrossFit Games Open 14.3

8 Minute AMRAP:
10 Deadlifts (60/40 kg)
15 Box Jumps (24/20 in)
15 Deadlifts (85/60 kg)
15 Box Jumps
20 Deadlifts (102.5/70 kg)
15 Box Jumps
25 Deadlifts (125/85 kg)
15 Box Jumps
30 Deadlifts (142.5/92.5 kg)
15 Box Jumps
35 Deadlifts (165/102.5 kg)
15 Box Jumps

29 Mar 2016 – Welcome Graeme to the CF1864 Coaching Team!

Welcome to Coach Graeme 'Whizz' Booth!

We would like to congratulate Graeme on completing his internship and we are very excited to welcome him to the coaching team at CrossFit 1864! Graeme will be coaching the Thursday evening and Saturday morning classes from this Thursday, 31 March 2016. 

Now, who's ready for Testing Week?!


WORKOUT OF THE DAY

A) Strength Testing
Power clean: Establish 1 rep max

B) "Power Elizabeth"
21-15-9 reps, for time of:
Power Clean (60/40 kg)
Ring dip