bar facing burpees

09 Dec 2015 - The Change Challenge: The Importance of Tracking

At long last, our PB board is back up and you guys filled it immediately! NIce work!

One of the most important aspects of CrossFit is that it provides observable, measurable, repeatable data. 

By tracking this data (via Beyond the Whiteboard), we provide ourselves with a valuable tool that helps inform us how we should adapt our training based on our goals. When we repeat workouts (as we did in the recent testing week), we can look back on our records to see how we have progressed over time.

Nutrition is no different.

In fact, nutrition is more important than training! Remember the pyramid of fitness? Nutrition forms the base. Various studies have shown that a good nutrition program (with no training regime) has more benefits than training (with no nutrition regime). Simply put, you cannot 'out-train' a bad diet. The same research also highlights that a good nutrition program matched with a good training program will produce results superior to either aspect on its own. 

But how do you know if your nutrition is up to scratch if you are not tracking? Can you remember what you ate 2-3 days ago? Hell no!

Tracking your nutrition has a variety of benefits, including:

·       Providing accountability to yourself and others
·       Helping you to focus on quality (processed vs. natural foods)
·       Helping you to focus on quantity (macro breakdown, calories etc)
·       Providing clues to food intolerances and allergies
·       Identifying symptoms (fatigue, foggy brain, headaches, GI upset, skin conditions, aches and pains etc)

The Change Challenge has two steps, and each step has you tracking slightly different metrics. 

Step 1: Hitting the Metabolic Re-Set will see you following 5 habits that are key to a healthy and balanced nutritional lifestyle. To help you keep track of your habits we provide you with a nifty spreadsheet that’s super easy to use. It tells you just how well you are sticking to the habits and we can also use the sheet to identify areas where you may be struggling or where your willpower begins to wane. We also provide you with a sheet to track your weight and measurements over the 6 week challenge so you can see how your numbers are progressing.

Step 2: Getting Personal will have you following more closely controlled nutritional recommendations. The goal here is to dial in nutrition that reflects your goals, your training regime and your lifestyle.  In this phase we are trying to maximise favourable body composition changes, while also improving your performance in the gym.

Nutritional challenges such as The Change Challenge are a great way to periodically re-assess your nutrition with the guidance of your Coaches and the support of the community. Ask yourself these key questions:

·       Are you tracking your nutrition now?
·       Are there some key components you may be missing with your nutrition? 
·       Has your performance been suffering? 
·       Are you reaching your performance and body composition goals? Or is there more you could be doing to get to your goals?

If you are not taking care of your nutrition you are not taking care of yourself and you are getting the minimum results from the hard hours you put in at the gym.

A healthy lifestyle is how you eat, sleep, train, socialise, relax and get your kicks…it’s your LIFEstyle. The Change Challenge, and all the tools and resources it provides, can help you improve yours! So sign-up today!


The Tenth Christmas Cracker: "Rahoi"

Complete as many rounds as possible in 12 mins of:
12 Box Jumps (24/20 in)
6 Thrusters (42.5/30 kg)
6 Bar-facing Burpees

29 Sept 2015 - Kilos for Pounds

On Sunday 25 October, members from CrossFit boxes and weightlifting clubs across London will join us at CrossFit 1864 for Kilos for a Cure, a special fundraising WOD in support of the charity, Breast Cancer Now.

We have been bowled over by the support we've received and the number of people who will be attending, but WE WANT MORE

So, alongside Kilos for a Cure, we are planning the Kilos for Pounds initiative.

Kilos for Pounds gives businesses and individuals the opportunity to sponsor an athlete, group of athletes, or the event as a whole by matching the number of kilos lifted with a cash donation (pounds!).

This is your chance to get creative and give as much as you like. For example, you could match the heaviest 1 rep max clean & jerk with a cash donation, match the kilos of all lifters in the beginners category, match the kilos lifted by that special athlete you have a crush on, or match the kilos of all lifters getting Grace done in less than 3 minutes (give us a challenge!).

The possibilities are endless, 100% of the donations go to our charity and every pound will bring us one step closer to finding a cure for breast cancer. 

Want to get involved or know someone who would?

E-mail Coach Maria ( or call +44 771 784 2125.


A) General strength
Every 3 minutes for 5 rounds:
5 Strict press (Start at 70% of 1RM, if known, and climb)
10 Kettlebell swings (AHAP)

B) Conditioning
5 rounds for time of:
8 Bar-facing burpee
8 Deadlifts (100 / 70 kg)
8 Toes to bar

(Time cap: 12 minutes)

24 Feb 2015 – WOD


A) Barbell Skills: Clean
*Find a challenging load for Part B

B) Alternating EMOM x 24 minutes:
Minute 1: 3 Cleans + 6 Bar-facing burpees
Minute 2: 10 Wall balls (9/6 kg) + 10 Kettlebell swings (32/24 kg)
Minute 3: Run 200 m

Now check out these 'speed cleans' from last year's CrossFit Games....

Start watching at 1:34... Cody Anderson weighs 160 lbs... watch him clean 310 lbs - something incredible!!


Be sure to put CrossFit 1864 as your affiliate!