2km row

17 Nov 2017 – Back Off Week, Day 5

WORKOUT OF THE DAY

A) Strength
3 sets of:
20 Dumbbell walking lunges
– Rest 60 seconds –
Max rep strict pull-up
– Rest 60 seconds –

B) Conditioning
12 x 30 seconds on : 30 seconds off, alternating between:
Thrusters (42.5/30 kg)
Box jump overs (24/20 in)

ENGINE WORK: AEROBIC CAPACITY

The big day is here!

For time:
2 km row

10 Nov 2017 – WOD

WORKOUT OF THE DAY

A) Strength (Speed / Power Group)

Every 2 minutes, for 16 minutes, alternate between A1 and A2
A1) 2-3 Back squat @ 90% + 10 Jumping squats
A2) 2-3 Strict press @ 90% + 10 Dumbbell push press

A) Strength (Aerobic Capacity Group)

Every 2 minutes, for 16 minutes, alternate between A1 and A2
A1) 15 Back squat + 250m Row
A2) 15 Push press + 250m Row

B) Accessory (All Athletes)
12 x 40 seconds on : 20 seconds off
Back rack reverse lunge, alternating legs
Dumbbell bench press
Strict chin-up
Push-up shoulder taps

ENGINE WORK: AEROBIC CAPACITY

2km Training, Week 7

A) Specific Training

2 rounds: 2 x 1250m, 2 minutes rest between intervals
– Rest 4 minutes between rounds –

*Perform 1000m at your target split, then sprint final 250m

03 Nov 2017 – WOD

WORKOUT OF THE DAY

A) Strength (Speed / Power Group)

Every 02:30, for 20 minutes alternate between A1 and A2
A1) 2-3 Back squat @ 90% + 10 Jumping squats
A2) 2-3 Strict press @ 90% + 10 Dumbbell push press

A) Strength (Aerobic Capacity Group)

Every 02:30, for 20 minutes alternate between A1 and A2
A1) 12 Back squat + 250m Row
A2) 12 Push press + 250m Row

B) Accessory (All Athletes)

12 x 40 seconds on : 20 seconds off, alternate between
Skater squat, left leg
Skater squat, right leg
Dumbbell bench press
Barbell row

ENGINE WORK: AEROBIC CAPACITY

2km Training - Week 7

A) Specific Training

2 rounds: 2 x 1000m @ target split, 90 seconds seconds rest
3 minutes rest between rounds

* This is a repeat of last week

WEEKLY MINDSET FOCUS

Spend 10 minutes EVERYDAY practicing something you want to master. You won't be an expert by the end of the week, but you will have had 70 minutes dedicated practice time. Perhaps it's practicing double-unders, learning Spanish, kipping progressions or riding a bike.

It doesn't matter what it is, find something you want to master and get to it!

WEEKLY RECOVERY PROTOCOL: Active Recovery, Part II: The Skills Edition

A couple of weeks ago we asked you to spend 5-10 minutes on a active cool down.

We want you to do the same this week but with our Mindset Focus of skill practice at its core.

Spend 10 minutes after class doing some light skill work on a movement of choice.

My recommendation is snatch work (we all want to snatch better, right?!). Check out this video of the Burgener Warm-Up. Perform 3 reps of each exercise using a dowel rod and cycle through for 10 minutes.

31 Oct 2017 – WOD

WORKOUT OF THE DAY

A) Strength (Speed / Power Group)

Every 02:30, for 20 minutes alternate between A1 and A2
A1) 2-3 Deadlift @ 90% + 10 Kettlebell swings
A2) 2-3 Bench press @ 90% + 10 Dynamic push-ups
 

A) Strength (Aerobic Capacity Group)

Every 02:30, for 20 minutes alternate between A1 and A2
A1) 12 Deadlift + 200m Run
A2) 12 Bench press + 200m Run

B) Accessory (All Athletes)

12 x 40 seconds on : 20 seconds off, alternate between
Kettlebell front rack walking lunges
Strict chin-up
Push-up shoulder taps
Ring dip
 

ENGINE WORK: AEROBIC CAPACITY

2km Training, Week 7

A) General Endurance

5 x 1500m @ target split + 10-15 seconds
– 3 minutes rest between rounds –

WEEKLY MINDSET FOCUS

Spend 10 minutes EVERYDAY practicing something you want to master. You won't be an expert by the end of the week, but you will have had 70 minutes dedicated practice time. Perhaps it's practicing double-unders, learning Spanish, kipping progressions or riding a bike.

It doesn't matter what it is, find something you want to master and get to it!

WEEKLY RECOVERY PROTOCOL: Active Recovery, Part II: The Skills Edition

A couple of weeks ago we asked you to spend 5-10 minutes on a active cool down.

We want you to do the same this week but with our Mindset Focus of skill practice at its core.

Spend 10 minutes after class doing some light skill work on a movement of choice.

My recommendation is snatch work (we all want to snatch better, right?!). Check out the video below of the Burgener Warm-Up. Perform 3 reps of each exercise using a dowel rod and cycle through for 10 minutes.

27 Oct 2017 – Announcing the Grand Re-Opening WOD & Party!

Join us on Sunday 5 November from 9 am for our Grand Re-Opening WOD and Party! 

It's hard to imagine how far this empty warehouse space has come in such a short amount of time. To celebrate, to thank you guys for your support and help during this busy time and to christen the new space in true CrossFit 1864 style, we'll be hosting a special WOD of BroSesh proportions (aka EPIC), followed by a pitch-in BBQ. 

Sign up via Team up here and keep an eye on Facebook, your email and the blog for more details.


WORKOUT OF THE DAY

A) Strength (Speed / Power Group)

Every 3 minutes, for 24 minutes alternate between A1 and A2:
A1) 2-3 Back squat @ 85% + 10 Jumping squats
A2) 2-3 Strict press @ 85% + 10 Dumbbell push press

A) Strength (Aerobic Capacity Group)

Every 3 minutes, for 24 minutes alternate between A1 and A2
A1) 9 Back squat + 250m Row
A2) 9 Push press + 250m Row

B) Accessory (All Athletes)

12 x 40 seconds on : 20 seconds off

Dumbbell bench press
Bent over barbell row
Good morning
Plank hold (weighted)

*Choose loads that allow for 12-15 reps
*Aim for quality, controlled movements

ENGINE WORK: AEROBIC CAPACITY

2km Training - Week 6

*Sessions will be General Endurance, General Speed & Specific Training
*What is your present 2km PB split?
*What is your goal time (for the end of the cycle), 10-15 seconds faster is a solid goal


A) General Speed

6 x 375m max effort sprints
– Rest 90 second between efforts –

10 Oct 2017 – WOD

WORKOUT OF THE DAY

Strength: Complex Method (Aerobic Power Group)

A1) Front squat: 2 x 2-3 @ 90% 1RM, 3 minutes rest between sets

– Rest 3 minutes –

A2) Jumping lunges: 3 x 8 as explosively as possible, rest 90 seconds between sets

A3) Repeat A1 & A2

Stimulus
* Aimed to increase strength & explosive power
* Development of nervous system to recruit muscle fibres


Strength: Strength/Aerobic Method (Aerobic Capacity Group)

A1) Front squat: Take 20 minutes to build to a heavy set of 3 reps

A2) Front squat: 5 x 10 @ 55% 1RM, tempo 2020

Stimulus
* Fast and slow twitch fibre strength development
* Sustain repetitive high power output


B) Accessory (All Athletes)

4 sets:
20 Death march immediately into 20 walking lunges

ENGINE WORK: AEROBIC CAPACITY

2km Training, Week 4

*Sessions will be General Endurance, General Speed & Specific Training
*What is your present 2km PB split?
*What is your goal time (for the end of the cycle), 10-15 seconds faster is a solid goal


A) General Endurance

3 x 3500m @ target split + 22-25 seconds
Rest 3 minutes between rounds

NB There is no Engine Work class on Friday 13 October.

WEEKLY RECOVERY PROTOCOL

 Active Cool Down

The main aim of the cool-down is to promote recovery and return the body to its pre-workout state. During a high intensity training session, your body goes through a number of stressful processes: muscle fibers, tendons and ligaments get damaged, and waste products build up within your body. The cool-down, performed properly, will assist your body in its repair process. 

A simple structure for a cool down is as follows:

  1. 5-10 minutes of easy, steady state aerobic work (jog, walk, row, cycle) 
  2. 5-10 minutes of mobility work (simple yoga-esque movement sequences, just google '5 minute yoga')
  3. 5-10 minutes of foam rolling

06 Oct 2017 – Your Journey

Success is a journey, not a destination. The doing is often more important than the outcome.
— Arthur Ashe

As we progress in our training journey, it's easy for us to focus on where we are presently at and often we think about all the things we still want to achieve.

Rarely do we take the time to look back at just how far we have progressed, what we have learned, what we have achieved and what we have overcome.

Take 15 minutes to plot your fitness journey since you began training with us at CrossFit 1864:

Take a look at some pictures prior to when you began training.
What was your diet like then?
How much did you weigh?
What were you able to lift?
What complex movements could you do?
How did you feel day-to-day (mood, energy etc)?

Here is where I began…

In 2009 when I started CrossFit, I was 22 years old and weighed all of 59 kg (I came from an endurance sports background), I could not front squat my own (meagre) bodyweight and anything that required high intensity would leave me feeling violated. I was very much an introvert and was socially pretty awkward….

Fast forward to today. I weigh 75 kg (a healthy bodyweight for my height), I can front squat 150 kg (that's over 100 kg added from my first attempt), I have more energy than ever before and I feel like I can tackle any task that's put in front of me. I have grown so much in confidence that I can stand in front of classes of 30 people and be comfortable as the centre of attention (unthinkable in the early days).

My life then to now is different in almost every single way and I could not be happier.

Thinking of where I started and how much I have grown physically and mentally really puts the day-to-day disappointments of missing a PB or a crappy workout into perspective …I am in this for the long game and I plan to enjoy every second of it.


WORKOUT OF THE DAY

Strength: Complex Method (Aerobic Power Group)

A1) Bench press: 2 x 2-3 @ 90% 1RM, 3 minutes rest between sets

– Rest 3 minutes –

A2) Dynamic push-up: 3 x 8 as explosively as possible, rest 90 seconds between sets

A3) Repeat A1 & A2

Stimulus
* Aimed to increase strength & explosive power
* Development of nervous system to recruit muscle fibres


Strength: Strength/Aerobic Method (Aerobic Capacity)

A1) Bench press: Take 20 minutes to build to a heavy set of 3 reps

A2) Bench press: 4 x 10 @ 50% 1RM, tempo 2020

Stimulus
* Fast and slow twitch fibre strength development
* Sustain repetitive high power output


B) Accessory (All Athletes)

B1) 3-5 Supersets:
10 Unsupported seated dumbbell press @ 2111
10/10 Single arm ring row
20 Banded 'W' face pulls

B2) Isolation
3 Supersets
10 Barbell bicep curls @ 3111
10 Barbell skull crushers @ 3111

ENGINE WORK: AEROBIC CAPACITY

2km Training, Week 3

*Sessions will be General Endurance, General Speed & Specific Training
*What is your present 2km PB split?
*What is your goal time (for the end of the cycle), 10-15 seconds faster is a solid goal


A) Specific Training

2 rounds of : 5 x 400m @ target split, rest 35 seconds between each
- Rest 3 minutes between rounds -

WEEKLY RECOVERY PROTOCOL

It's time to get chilly!

Here are two ways to introduce cold water therapy into your recovery methods.

Cold water immersion: This is exactly what it says and it’s what is being done by athletes when you see them up to their neck in ice baths. Fill your bath tub with cold water and add a bag or two of ice. Start small and aim for 1-3 minutes with the goal of building to 15 minutes.

Contrast therapy: Stand in the shower and alternate between 30-60 seconds of warm/hot water and 30-60 seconds of cold water. Aim for 5-15 sets

 

22 September 2017 – The Difference Between Winning & Succeeding, Part 2

This past week we have looked at what we define as success in training.

In all areas of our lives we have certain areas within our control: Our relationships, our career or the job we choose (yes, you have a choice!), what we eat and drink etc.

What does success look like in these areas for you?

With our mindset focus this week, hopefully you came to understand that your success should be defined by the effort you put in to the elements under your control, regardless of whether you get that promotion or buy that big new house.

"Full effort is full victory"


WORKOUT OF THE DAY

Strength: Complex Method (Aerobic Power Group)

A1) Bench press: 2 x 2-3 @ 85% 1RM, 3 minutes rest between sets

– Rest 3 minutes –

A2) Dynamic push-up: 3 x 6 as explosively as possible, rest 90 seconds between sets

A3) Repeat A1 & A2

Stimulus
* Aimed to increase strength & explosive power
* Development of nervous system to recruit muscle fibres


Strength: Strength/Aerobic Method (Aerobic Capacity Group)

A1) Bench press: Take 20 minutes to build to a heavy set of 5 reps

A2) Bench press: 3 x 10 @ 40% 1RM, tempo 2020

Stimulus
* Fast and slow twitch fibre strength development
* Sustain repetitive high power output


B) Accessory (All Athletes)

B1) 3-5 Supersets
8/8 Single arm neutral grip overhead dumbbell press @ 3111
10 Bent over barbell row @ 3111
8/8 Single arm high pull @ 3111

B2) Isolation
3 Supersets
10 Barbell bicep curls @ 3111
10 Barbell skull crushers @ 3111

ENGINE WORK: AEROBIC CAPACITY

2km Training, Week 1 - General Endurance

15 minute row @ target split + 30-35 seconds

– Rest 5 minutes –

10 minute row @ target split + 30-35 seconds

– Rest 5 minutes –

5 minute row @ target split + 30-35 seconds

WEEKLY MINDSET FOCUS

WEEKLY RECOVERY PROTOCOL

- Foam roll for 5-10 minutes before or after class.
- Do this with intent i.e. No phones or social media!
- If you have a foam roller or mobility balls at home, foam roll before bed and make it part of your nighttime routine

19 September 2017 – WOD

WORKOUT OF THE DAY

Strength: Complex Method (Aerobic Power Group)

A1) Back squat: 2 x 2-3 @ 85% 1RM, 3 minutes rest between sets

– Rest 3 minutes – 

A2) Jumping squat: 3 x 6 as explosively as possible, rest 90 seconds between sets

A3) Repeat A1 & A2

Stimulus
– Aimed to increase strength & explosive power
– Development of nervous system to recruit muscle fibres

Strength: Strength / Aerobic Method (Aerobic Capacity Group)

A1) Back squat: Take 20 minutes to build to a heavy set of 5 reps

A2) Back squat: 3 x 10 @ 40% 1RM, tempo 2020
– Rest exactly 60 seconds between sets –

Stimulus
– Fast and slow twitch fibre strength development
– Sustain repetitive high power output


B) Accessory (All Athletes)

B1) 3-5 Supersets
6/6 Single leg romanian deadlift @ 4111
6/6 Lateral lunge with dumbbell @ 4111
6/6 Glute bridge @ 4111

B2) Midline
8 x 20 seconds on : 10 seconds off
Hollow hold
*Squeeze every muscle as hard as possible!

ENGINE WORK: AEROBIC CAPACITY

2km Training: Week 1

*Sessions will be General Endurance, General Speed & Specific Training
*What is your present 2km PB split?
*What is your goal time (for the end of the cycle), 10-15 seconds faster is a solid goal


A) Specific Training

2 rounds: 10 x 200m with 30 seconds rest @ target split
*Rest 7 minutes between rounds

WEEKLY MINDSET FOCUS

How do you define success in training, career and relationships?

This week we will be focusing on what we (your coaches) see as success during your training sessions. Here's a big clue, it has nothing to do with times on the leaderboard or beating your fellow classmates.

We want you to begin thinking about why you come to class and what you focus on in each session.

WEEKLY RECOVERY PROTOCOL

- Foam roll for 5-10 minutes before or after class.
- Do this with intent i.e. No phones or social media!
- If you have a foam roller or mobility balls at home, foam roll before bed and make it part of your nighttime routine