2019 crossfit open

23 Mar 2019 - The Final WOD of the 2019 CrossFit Open...

WORKOUT OF THE DAY

CrossFit Games Open 19.5 - Rx'd

For time:
33-27-21-15-9
Thrusters (95/65 lbs)
Chest-to-bar Pull-ups

* Time cap: 20 minutes

CrossFit Games Open 19.5 - Scaled

For time:
33-27-21-15-9
Thrusters (65/45 lbs)
Jumping Pull-ups

* Time cap: 20 minutes

Did you know that your coaches are such Smoooooth(ie) Operators??

For the final Post-WOD Feels of 2019, let us make you a celebratory smoothie once you finish Open 19.5!

Definitely don’t have one before…

Also, after all of our heats have finished, we’ll be announcing which team won the Best Post-WOD Feels, the top athletes and Spirit of Open 19.5 winners, and also our overall winner for the 2019 CrossFit Games!

14 Mar 2019 - The CrossFit Games Open Team Leaderboard after 19.3...

Congrats to our Top Team this week, Los Locos, and to our Top Athletes, Adam Fung, Victoria Mee, Paul Erler, and Catherine Geary!

WORKOUT OF THE DAY

A) Weightlifting & Conditioning

Every minute, for 10 minutes:
1 Power snatch + 1 Squat snatch (or overhead squat)

- 1 minute rest -

Every 2 minutes for 12 minutes:
30 Double unders
10 Power snatches (35/25 kg)
* The aim is to perform this unbroken
* You should be getting at least 30 seconds rest

29 Jan 2019 - Why is Intern Daisy in the 2019 CrossFit Open?

Daisy is in the Open, are you?

WORKOUT OF THE DAY

A) Gymnastics Skill: Handstand Push-Ups

B) Conditioning

B1) ”CrossFit Open 15.4”
As many reps as possible in 8 mins of:
3 Handstand Push-ups
3 Cleans (82.5/55 kg)
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups

* Handstand push ups increase by 3 reps every round
* Cleans increase by 3 reps after every 3 rounds


B2) At the end of the 8 minutes of B1, move straight into:
In 5 minutes, establish a heavy single clean & jerk

25 Jan 2019 - The 2019 CrossFit Open: What are the Post-WOD Feels?

Marco rocking the “Rich Froning Appreciation Day” Post-WOD Feels in last' year’s Open.

If you were to ask any CrossFit athlete what Post-WOD feels are, they might tell you that it’s exhaustion or elation. It’s the adrenaline rush and the Fran cough. It’s being laid out on the floor, rolling over to fist bump your training buddy, or it’s jumping up in the air to celebrate your achievement.

However, if you ask a CrossFit 1864 athlete what Post-WOD Feels are, they’ll tell you that it’s face paint on St. Patrick’s Day, a Smoothie Bar with the best Coffee Chocolate Peanut Butter Smoothie you’ve ever had, a Paper Airplane Competition, Rich Froning Appreciation Day, an International Picnic, and a Cornhole Tournament.

Say what?!

For our Open Team Competition, every week during the Open, one team will be given the responsibility of organising their very own Post-WOD Feels (PWF) to share with the other teams. With the PWF, you are limited only by your imagination. It can be an extra activity at the box while the heats are going on, a post-WOD meet up somewhere in the City, or some snacks to re-fuel the hungry troops served in between heats. We want to see what your team can put together to keep the buzz of that day's Open WOD going for as long as possible!

The winner of the Best Post-WOD Feels will be decided on Wednesday 20 March, by a vote and, if your team wins the best Post-WOD Feels, you score five valuable points!

Remind me again… what is the Open Team Competition?

Not sure what the CrossFit Open is, or what Team Competition we’re talking about? Check out our recent blog here for all the details.


WORKOUT OF THE DAY

A) Strength
Deadlift: 15 minutes to establish a heavy set of 3

B) Strength / Endurance
Deadlift ladder – At % of above 3 rep max:
Perform 10 reps at 75%
Perform 3 reps at 95%
Perform 15 reps at 70%
Perform 3 reps at 90%
Perform 20 reps at 65%
– Rest 2-3 minutes between sets –

19 Jan 2019 - It's that time of year... the Open is Coming!

This is Coach Phil’s “Excited for the Open” Face!

Awwwwww yeahhhhhh it’s time to get psyched for the 2019 CrossFit Open!

The five weeks of the CrossFit Open is the most exciting time in the CrossFit calendar… the anticipation before the workout is announced, the camaraderie and suport from your fellow athletes, the challenge of each workout, the buzz you feel once you finish, the PBs hit, the milestones achieved and, we can’t forget to mention the Team competition we host (more on that soon!)

For a more detailed description of what the Open is, check out this video from last year:

As the video mentions, there is an Rx and a Scaled division, so whether you've been CrossFitting for over a year or just over a week, there's no reason why you can't take part!

We will be taking on the Open every Saturday from 23 February – 23 March.

Sign up for the Open here and don’t forget to list CrossFit 1864 as your affiliate!

HOW WE'RE DOING THE OPEN AT CROSSFIT 1864

On 2 February, all of our members registered for the Open will be divided up in to teams, led by one of the coaches and a co-captain. From 2 February, led by your coach and their co-captain, your team will come up with a team name, build up your team bants, fire shots at the other teams and also have a chance to recruit athletes to your team that have not yet registered for the Open!

The Leaderboard

To win the CrossFit 1864 Open, your team must have the most points at the end of the five weeks. Here's how teams can earn points:

  • Participation (1 point per person for each athlete that completes the WOD)

  • Top 3 Scaled Male / Female Athletes (scored 3 points for 1st place, 2 for 2nd place, 1 for 3rd place)

  • Top 3 Rx Male / Female Athletes (scored 3 points for 1st place, 2 for 2nd place, 1 for 3rd place)

  • Best Team Spirit (10 points for the winning team at the end of each week)

  • PBs or Milestones (2 points for each athlete that hits a PB or completes a movement for the first time)

  • Best Post-WOD Feels (5 points awarded at the end of the Open)

We will be posting more information about the Open and our team competition over the coming weeks, but in the meantime...

MAKE SURE YOU GET SIGNED UP!


WORKOUT OF THE DAY

CrossFit

A) Conditioning

In Teams of 3 - 25 minute AMRAP:

3 Rounds:
30 Handstand Push-ups
15 Bar Muscle-ups

Directly Into...

30 Power clean & Push jerk (42.5/30 kg)
30 Power clean & Push jerk (50/35 kg)
30 Power clean & Push jerk (60/40 kg)
30 Power clean & Push jerk (70/45 kg)
30 Power clean & Push jerk (80/55 kg)
30 Power clean & Push jerk (90/60 kg)

Competition Class

A) Gymnastics Skills

A1) 10-15 minutes on handstand walking, then 3-5 attempts at max distance walk

A2) 10-15 minutes on bar muscle-up technique

B) Conditioning

In Teams of 3 - 25 minute AMRAP
3 Rounds:
60 Handstand Push-ups
20 Bar Muscle-ups

Directly Into...

30 Power clean & Push jerk (50/35 kg)
30 Power clean & Push jerk (60/40 kg)
30 Power clean & Push jerk (70/45 kg)
30 Power clean & Push jerk (80/55 kg)
30 Power clean & Push jerk (90/60 kg)
30 Power clean & Push jerk (100/70 kg)