Pull up

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.

1 Feb 2015 – CF1864's First Guest Day!

I have been waiting for aaaaaaaaages to use this image in a blog.....

A warm welcome to all our guests taking part in today's workout! Enjoy!


A) Skills: The CrossFit Basics

B) Partner WOD 20 minute AMRAP:

Partner 1: Run 400m

Partner 2: AMRAP "Cindy"

5 Pull-ups (or ring rows)
10 Push-ups
15 Air squats
*The score is your team's total rounds of "Cindy"

16 Dec 14 – Make a CrossFitter’s Dream Come True: A Christmas Gift Guide

Finishing up your Christmas shopping with a few last minute gifts for that special CrossFitter on your list? Or are you just starting your Christmas shopping, and in dire need of some quick ideas of the best things to get?! Or maybe, you have already purchased, wrapped and labelled all of your Christmas presents (you smug b*$tard) and want to get yourself a gift or two to celebrate how organised you were this year? Either way, CrossFit 1864 has you covered!

Below are our Top 10 Gift Ideas for the CrossFitter on your list...

Make a CrossFitter’s Dream Come True: A Christmas Gift Guide

10. Stocking Stuffers: Naked Ape Packs and Primal Kitchen Paleo bars
It’s Christmas day… your CrossFitter wakes up first thing in the morning and rushes out of their bedroom. Are they eager to open their presents?! Nope, they're hungry and eager to eat breakfast! So what better way to take care of them than stuffing their stocking full of Naked Ape and Primal Kitchen Bars. Nom nom nom.

9. Hand Maintenance: Give the gift of rip-proof hands
Make your special someone a hand maintenance care pack including: Tweezerman Comfort Callous Shaver for daily use, Goat tape for during WODs, and Climb on balm to take care of ripped hands.

8. Skipping ropes: What’s on the top of most CrossFitter’s wish lists to Santa? Double unders! Help your CrossFitter get theirs with a quality skipping rope. Get them a customised speed rope complete with their name on the cable from SGF Speed Ropes (you’ll need to know their height), or our favourite, Again Faster’s Revolution X Rope. 

7. Knee socks: Functional? Fashionable? A little bit of both? Regardless, we all love knee socks and you’ll be hard pressed to find a CrossFitter that hasn’t wished for a pair of their own.
Take the novelty route with Sox Box (I particularly like their Beast Mode pair) or get functional with compression socks from Rogue.

6. Mobility tools: Because nothing says Merry Christmas better than a torture device!
Give your CrossFitter the gift of mobility with lacrosse balls, resistance bands, and some crazy looking implements from MobilityWOD (we particularly like the supernova). Trust me, the pain face and curse words cast in your direction are actually signs of gratitude!

5. Nanos and Lifters: Did your CrossFitter go a bit googly-eyed reading our recent blog on the different types of shoes you see in CrossFit?
Have you noticed that they spend hours customising Nanos on the Reebok website, just to sigh emphatically and delete their project after hours of re-working the colour combinations? Give them what they've always wanted... a new pair of Nanos or Lifters 

4. A shopping trip to Lululemon. I feel like this needs no further explanation.
Everything in that shop is incredible.

3. Cookbooks: Never hear ‘I can’t think of anything to make for dinner’ again!
Paleo cookbooks are the gift that keeps on giving and there are some great ones out now. My longstanding favourite is Nom Nom Paleo, but I’ve also tried some great recipes from The Zenbelly Cookbook and Against All Grain.

2. A Barbell and/or gymnastics rings: Has your CrossFitter ever wanted to do some oly tekkers at home in the middle of the night, but sadly doesn’t have a barbell available? Or wanted to work on their static holds but needs a set of rings to make it happen?
Splash out and surprise them with their own barbell or a set of gymnastics rings. Good luck wrapping the barbell though….

1. CrossFit 1864 Kit: The Best Christmas Present Around. Fact.
Wearing CF1864 t-shirts and vests immediately adds 5 kg to every PB, improves your mobility, encourages full extension of the hips in Olympic lifts, and has been known to give athletes 15+ unbroken kipping muscle ups….

Alright, alright, so actually, that’s not COMPLETELY true… all of that comes through loads of training, practice and hardwork. BUT wearing CF1864 kit does make you look damn sexy…. Which is almost as good as all the other stuff :)


A) Hang power snatch: 3-5 x 5

B) Reverse snatch deadlift + hang power snatch: 3-5 x 2 + 1

C) In 10 minutes:
Run 800m
In remaining time, AMRAP:
5 Power snatch 40/30 kg
5 Down-ups
5 Pull-ups

Cool things for 2015!

Can you believe that January is just one month away?! 2014 has brought us loads of great things: new barbells, bumper plates, kettlebells and a wall timer, BroSesh Sundays, an awesome community, a new appreciation for dressing in layers for the early morning classes, and... oh yeah, the opening of CrossFit 1864! 2015 promises to be just as amazing, if not more so, and we are happy to announce a few exciting developments and events coming up in the New Year...

Be warned, this is a LOOOOONG blog post, but please read it to the very end!

Programming Update for 2015

In the New Year we will be improving our programming to better accomodate the needs of our growing community. Beginning in January, we will have two similar strands of programming:  "Fitness Focus" and "Skill Focus".

Fitness Focus programming is designed for all members with less than 6 months experience training at CrossFit 1864, as well as intermediate athletes who find the Fitness Focus workouts to be better in line with their needs and goals. 

Skill Focus workouts are designed for those who have developed a solid foundation of the functional movements over time and are now interested in pushing the boundaries of their performance and capacity within CrossFit.

Let's put this into some context... 

“Beth" is completely new to CrossFit and, aside from a few 10k runs and spinning classes, is pretty new to training in general. We would most likely recommend Beth start her training with our Fitness Focus programming. Similarly, veteran member "Jacob”, who is just coming back from a short term injury he received in a pick-up football game and who is also more interested in keeping up with his kids than training like CrossFit Games Champion Rich Froning, chooses to do the Fitness Focus programming as it relates better to his goals.

On the other hand, Beth's good friends, "Jack" and "Jill" (creative, eh?!) have been CrossFitting for just over a year. They both usually follow the Skills Focus programming as it provides more exposure to specific advanced movements during workouts (handstand push-ups, full snatches etc), and is appropriate for athletes like them who are close to Rx-ing or can Rx most workouts. However, sometimes Jack feels a little tired, so on these days, he will do the Fitness Focus workout. Likewise, Jill hasn't quite mastered her bar muscle ups yet, so if she sees a WOD with high rep bar muscle ups in the Skills Focus track, she will stick to Fitness Focus. Jack, Jill and Beth will all still get to do their WODs together regardless of whether they are doing Fitness or Skills Focus, they just might be doing slightly different movements. 

Make sense?

Of course, you won't fit neatly into either category in every way and we will not force you into one workout over another, but as your coaches we will help guide your decision. Having defined levels will allow you to decide which workout you want to do on any given day. Somedays you may feel up for the challenge of having overhead squats or muscle-ups in a workout, while other days you may just want to come in, feel like you smashed a workout and go home, without worrying about the nuances of the muscle up transition whilst trying to catch your breath from the 125 kg deadlifts and over the bar burpees.

With that being said, we won't always provide both a "Fitness Focus" and a "Skills Focus" option. Depending on the workout, often some simple scaling can be applied and work easily for all levels (for example, we lessen weights or suggest ring rows instead of pull ups, etc). Other times, it might be more appropriate to designate the levels, especially if we want to simplify the scaling options and include a very complex gymnastics or barbell movement. For example:

3 Rounds for Time of:

"Skills Focus"
Run 400m
5 Muscle-Ups
10 Deadlifts 125/90 kg

"Fitness Focus"
Run 400m
15 Burpees
10 Deadlifts

The burpees aren’t meant to develop the skill components that go into a muscle-up, but many people will not be able to perform a muscle-up (or have any desire to!) and won't get much out of doing an over-scaled version of one. Instead, by programming burpees for our Fitness Focus athletes, we preserve the metabolic stimulus that the workout demands, ensuring all our athletes get the results they want.

Speaking of results...

The Whole Life Challenge

Speaking to our members, we have noticed that many, if not ALL of you, have the same question.... how do I improve my nutrition / lose weight / gain muscle / look and feel better? To help you out with this question, CrossFit 1864 is excited to announce that we will be taking on The Whole Life Challenge (WLC) from 17 January!

What is it?

No one can explain it better than The Whole Life Challenge themselves.... from their website:

"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."

With its three levels of participation – Performance, Lifestyle, and Kick-start – any one can find a way to make the The Whole Life Challenge work for them and see massive improvements in their health and fitness.

What happens during the Challenge?

The WLC is a points-based challenge. Every day you follow the WLC rules, you earn points....

  • Eat by the WLC guidelines you choose at the level that is right for you. Earn up to 5 points daily for nutrition.
  • Exercise for at least 10 minutes each day. We recommend 3-5 “workouts” each week. On days you're not at the box, you can earn your points by simply being active. Play with your kids, catch up with your friends in the park for a game of touch rugby, go for a walk by the river with a loved one, ride your bike, hike, dance around your flat like a crazy person (this is what Coach Maria plans to do...) whatever gets you moving! You earn 2 points for exercise.
  • Mobilise for at least 10 minutes each day. You earn 2 points for mobility work. Handy that we send out mobility homework for you, right?!
  • Drink water. You will need to drink one third of your body weight in oz. of water each day (20 ml per kg). You earn 1 point for water.
  • Supplement with a dietary supplement that would make a difference for your body if you took it every day. You earn one point for your supplement.
  • Participate in the WLC weekly lifestyle practice – things like sleep, introspective thought, & supporting others. You earn 1 point each day you complete the weekly lifestyle task.
  • Reflect at the end of each day and check in with how it went and how you’re doing. Just like you can look back at your training progress on Beyond the Whiteboard, your daily reflection helps you see how the challenge is really going. You earn 1 point daily for your reflection.

We will begin the challenge with a baseline workout to establish where you are and we also recommend that you take a 'Before' snapshot of yourself and take any measurements that you would like to keep track of, such as body weight, body fat percentage, girth measurements, etc.  At the end of the Challenge, we will repeat the baseline workout and encourage you to re-take your measurements and take an 'After' photo to see how far you've come in 8 weeks!

How do I do it?

With the help of everyone else, obvs! When you sign up for The Whole Life Challenge, you will join Team CrossFit 1864 and benefit from all the support our awesome community has to offer. 

When is it? and how do I sign-up?

  • The Challenge starts 17 January 2015 and runs for 56 days (8 weeks). Perfect after the holiday indulgences!
  • Sign up as part of Team CrossFit 1864 by registering using this link.
  • If you register before 31 December, you are eligible for the discounted price of $39 (approx £23)
  • Anybody can do this. So get your friends, family members and work colleagues to sign-up, they too can be part of Team CrossFit 1864!

We will be sending out more information about how the Challenge will run, when we will do a baseline workout, take measurements and update you with all the wicked stuff we will put on during the challenge, but in the meantime, you can check out the Whole Life Challenge website and get all the information there. Don't forget, when you sign up, be sure to register as part of Team CrossFit 1864 HERE.

Regularly Learn and Play New Sports Day

The fitness we develop at the box helps us to take on challenges that we might have never thought possible. Applying our strength and skill to new sports forms part of CrossFit's 'functional fitness’ model, as well as helping you to lead a happy and rewarding life.

Explosive strength, agility, balance, coordination, power... sound like your last CrossFit session? Close, but not quite! We'll be using all of these skills for our first 'Regularly Learn and Play New Sports' Day in January when we learn Parkour with our good friends, Parkour Generations! Led by the lovely Shirley Darlington, this is a great opportunity to not only test your fitness, but also to spend a fun day out learning something new with a great group of people. Specific details to follow soon, but mark your calendars now for Sunday 18 January! 

Questions and Feedback

Have feedback, questions or concerns about these changes? Or simply want to comment on our amazing sense of humour and quality photography skills? E-mail Maria (maria@crossfit1864.com). We want to know what you think!

'Helen' is Coach Maria's all-time favourite benchmark WOD!


A) Gymnastics skills: Pull-ups & Kipping

B) "Helen"

3 rounds for time:
Run 400m
21 Kettlebell swings 24/16 kg
12 Pull-ups (Scale: Ring rows)

Who knew we could cram SO MUCH STUFF into one blog post?!

31 Oct 2014 - Virtuosity in CrossFit and The Basics

First of all, Happy Halloween CF1864!

As you'll see in a moment, tomorrow's WOD (or today's, depending on when you're reading this) is all about some of the most 'basic' elements in the CrossFit toolbox: pull ups, push ups, sit ups, and air squats. A simple, straightforward, elegant, and brutal combination of gymnastics movements – but are they actually that simple? 

Let's discuss the concept of virtuosity in CrossFit...

What is virtuosity?

In the rest of the world, virtuosity is defined as 'great skill in music or another artistic pursuit', but in OUR world – the CrossFit world – we define virtuosity as:

'Performing the common uncommonly well'. 

What exactly does this mean? As I'm sure you have all noticed, there are loads of complex movements in CrossFit: handstand push-ups, muscle-ups, kipping toes to bar, oodles of variations of the snatch and clean (hip, hang, high hang, pull under, etc) and we haven't even gotten to the split jerk yet! It's easy for a new athlete to get caught up in these lifts and rush through the basics to try and master the more elaborate and 'impressive' movements. However, by rushing to get to these movements and neglecting your fundamentals, you will never achieve your full athletic potential. 

In 2005, Greg Glassman, the founder of CrossFit, wrote his seminal article, Fundamentals, Virtuosity and Mastery. This article is an invaluable read for seasoned athletes, complete rookies and coaches alike.

In your training, before you even contemplate attempting a 2x BW back squat and jumping up on the high rings to try your first muscle up, work towards a perfect air squat and aim for 10 solid and strict push ups... it might be more challenging than you think! Strive to do the common uncommonly well and I assure you that you will see massive (not to mention, rapid!) gains in your training.

Be sure to read Glassman's article and see you guys bright and early in the morning to brush up on your basics!


A) Gymnastics Skills: The Basics

B) CrossFit.com WOD

For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats