bar muscle up

16 Mar 2019 – CrossFit Open 19.4 & Post-WOD Feels, Hosted by Team Los Locos

WORKOUT OF THE DAY

“CrossFit Games Open 19.4 - Rx'd”

For total time:
3 rounds of:
10 Snatches (95/65 lbs)
12 Bar Facing Burpees

– Rest 3 minutes –

3 rounds of:
10 Bar Muscle-ups
12 Bar Facing Burpees

* Time cap: 12 minutes (including 3 minute rest period)

“CrossFit Games Open 19.4 - Scaled”

For total time:
3 rounds of:
10 Snatches (65/45 lbs)
12 Bar Facing Burpees

– Rest 3 minutes –

3 rounds of:
10 Pull-ups
12 Bar Facing Burpees

* Time cap: 12 minutes (including 3 minute rest period)
* Athletes may step over the bar

Are you ready to Fiesta??

After 19.4, join Team Los Locos for their Post-WOD Feels Fiesta, complete with music, snacks, drinks and more! 

Break out your favourite sombrero... fancy dress is encouraged!

13 Feb 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Skill: Bar muscle-up & Toes to bar

B) Conditioning
”CrossFIt Open 17.2”
12 minute AMRAP:
2 rounds of:
Dumbbell front rack walking lunge (22.5/15 kg), 50 ft
16 Toes-to-bars
8 Dumbbell power cleans (22.5/15 kg)

-- then --

2 rounds of:
Dumbbell front rack walking lunge (22.5/15 kg), 50 ft
16 Bar muscle-ups
8 Dumbbell power cleans (22.5/15 kg)

ARE YOU IN?

There’s still time to get involved in the 2019 CrossFit Open!

SIGN UP FOR THE OPEN HERE AND DON’T FORGET TO LIST CROSSFIT 1864 AS YOUR AFFILIATE!

26 Jan 2019 - WOD

WORKOUT OF THE DAY

CrossFit

A) Conditioning

In pairs complete, for time:
2000m Row
-- then --
10 rounds of:
14 Pull-ups
7 Push jerks (60/40 kg)
* Split the row as needed
* Alternate complete round

Competition Class

A) Warm-up with SuperHuman Games WOD 1 Practice

B) Gymnastics Skills


B1) 10-15 minutes on handstand holds or handstand walkiing (or static holds)
Then 3-5 attempts at handstand walk obstacle course
B2) 10-15 minutes on bar muscle-up technique

C) Conditioning

For time:
1000m Row
-- then --
5 rounds of:
7 Bar muscle-ups (or 14 Chest to bar Pull-ups)
7 Push jerks (60/40 kg)

12 Jan 2019 - Member Appreciation Week: ZapSpace Trampoline Park

On Saturday 12 January, the penultimate day of our Member Appreciation Week, we'll be headed out for a Box Social at ZapSpace Trampoline Park in Stratford!

With 3 storeys of trampoline, and games such as Power Tower, Battle Beam and, of course, Dodgeball, there's no better way to spend your Saturday afternoon!

We will be meeting at ZapSpace at 3 pm and entry in to the park costs £12 for the first hour (+ sock hire) and £9 for an additional hour.

Have fun being a kid again!


WORKOUT OF THE DAY

CrossFit

A) Conditioning

For time:
2 rounds of:
10 Snatch (50/35 kg)
12 Burpees over the bar
Then, 2 rounds of:
10 Snatch (35/25 kg)
12 Burpees over the bar

* Time cap: 18 minutes

Competition Class

A) Gymnastics Skills

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

A2) 10-15 minutes on bar muscle-up technique technique, then: 3-5 sets

* Work until technical failure


B) Conditioning

2018 Regionals Event 4

For time:
2 rounds of:
10 Snatch (80/55 kg)
12 Burpees over the bar
Then, 2 rounds of:
10 Snatch (50/35 kg)
12 Burpees over the bar

22 Dec 2018 - WOD

WORKOUT OF THE DAY

CrossFit

A) Conditioning

For time:
2000m Row

immediately into…

5 rounds of:
9 Front squats (70/47.5 kg)
12 Chest to bar pull-ups

immediately into…

800m Run

Competition Class

A) Gymnastics Skills

A1) 10-15 minutes on freestanding handstand technique, then 3-5 attempts at a max hold

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

B) Conditioning

For time:
2000m Row

immediately into…

5 rounds of:
9 Front squats 82.5/55 kg
9 Bar muscle ups

immediately into…

800m Run

16 Nov 2018 - Announcing our Holiday Festivities: The 2018 Golden Kettlebell Awards

Bigger than the Oscars, more hotly contested than X Factor and LOADS more fun than the General Elections…

It's almost time to vote for your 2018 Golden Kettlebell Award Winners!

To celebrate the end of our Christmas Crackers and the culmination of yet another awesome year, we will be presenting a select group of athletes with our Golden Kettlebell Award, voted for by YOU!

The categories are as follows:

Best Pain Face

Best Banter

Best WOD Wardrobe

Most Improved Athlete

Most Supportive Athlete

CrossFit 1864’s Rising Star

Your coaches are in the process of shortlisting a group of nominees for each category, all you need to do is select the athlete that you think has earned the award this year.

We will be sending out the ballot on Monday 19 November and voting will close on Saturday 1 December. Awards will be presented at our Christmas party on 8 December.

Keep an eye on your inbox and in Slack for the ballot!


WORKOUT OF THE DAY

A) Strength / Barbell Cycling

Every 4 minutes for 16 minutes (4 sets):
10 Power snatch, touch and go

B) Conditioning

”CrossFit Open 16.3”

7 minute AMRAP:
10 Power snatches 35/25kg
3 Bar muscle-ups
***
Scaled:
10 Power snatches 20/15kg
5 Chest-to-bar Pull-up (jumping)

Swim WOD

A) Warm Up

5 minutes of front crawl, breastroke, back stroke

B) Skill

3+6 Backstroke drill: 8 x 25m
* On this drill you do 3 strokes, then hold the position with one arm behind you
* The other arm is by your side, and you are on this side so your shoulder is out of the water under your chin. Hold this for 6 kicks


C) Main Set 1

Choose a distance: 800m/600m/400m, and complete for time

D) Main Set 2

Choose a set/distance scheme from below

- 4 x 200 aiming to beat your 800m split
- 4 x 150 aiming to beat your 600m split
- 4 x 100 aiming to beat your 400m split
* Rest 20 seconds rest between each set

29 Oct 2018 – Meet the Legends: Dr. Liv

In August this year, we announced the Legends of CrossFit 1864, an elite group of athletes who have not only been training with us for over two years, but have also been dedicated members of our community, the heart and soul of our little box!

And now, it’s time for you all to get to know our Legends a little bit better, starting with Dr. Liv!

Olivia Hambly (who joined us as Olivia Simpson and who you might know better as Dr. Liv), started training with us in July 2015. She is a big fan of a long distance run and is always a laugh riot at the box Christmas parties ;) Her determination and drive to make herself better, no matter what obstacle is thrown in her path, is beyond admirable, and we particularly love the fact that she is always the first one to introduce herself to any new faces at the box!

Let’s find out a bit more about Dr. Liv…

What do you do for a living?

I'm a social researcher in the Civil Service.

How long have you been doing CrossFit, and what is your favourite thing about it?

I’ve been doing CrossFit for just over 3 years now. My favourite thing has been learning so much about the way my body can move. Managing any sort of ache or pain has become so much easier.

What is your biggest achievement since starting CrossFit?

I started CrossFit for something new but also to improve my running. When I began my half marathon PB was around 2.20 and I set myself a goal of getting a sub 2 hour. Within a year I smashed that goal and I'm now at a PB of 1hr 52 mins!

What are you present training goals?

Work has been taking over my life recently so my goals have focused on making sure I get to the gym at least 4 times a week. I'm also really focused on fixing a chronic rib injury I've been suffering with.

What's the biggest pearl of wisdom you could offer to other CrossFitters, or those thinking about starting?

Don't be scared of your potential. I understand (especially for a woman) how intimidating it can be to get into any sort of weight lifting but just give it a try! Don't listen to the people who question how muscular you might get or how strong you have to be to do this. CrossFit is for everyone, no matter your ability.

What part of a kid’s movie completely scarred you?

Not sure it's really a kids movie, but I watched it a lot when I was younger. The steamroller part at the end of “Who Framed Rodger Rabbit”. So creepy!

If you were arrested with no explanation, what would your friends and family assume you had done?

They all think I'm a spy so they'd probably assumed it would be something to do with my job. I also did my PhD in Burglary so they might assume I was testing out a profile haha!

If you could do one job the rest of your life (and money was no issue) what would you do and why?

A florist. I love flowers :)

Finally, what is your favourite sports movie?

It's a toss up between Space Jam and Happy Gilmore :)!

Thanks Dr. Liv! Keep an eye on the blog over the coming weeks to find out more about all of our Legends!


WORKOUT OF THE DAY

A) Conditioning

4 minute: Row for distance

- 2 minute rest -

4 Minute AMRAP:

1, 2, 3....
Bar muscle-ups
5, 10, 15...
Wall balls (9/6 kg)

- 2 minute rest -

4 minute:
Row for distance

- 2 minute rest -

4 Minute AMRAP:
1, 2, 3....
Bar muscle-ups
5, 10, 15...
Wall balls (9/6 kg)

14 July 2018 – Partner WOD

WORKOUT OF THE DAY

CrossFit (8 am, 9 am, 11.30 am)

A) Conditioning

In teams of 2, with only one person working at a time, complete a 30 minute AMRAP of:
800m Run
80 Walking lunges with kettlebells in farmers carry
400m Farmer’s Carry (walk together, only one partner carrying KBs at a time)
40 Double kettlebell swing

Each pair only gets one set of KBs or DBs. They should be heavy .

Competition Class (10 – 11.30 am)

A) Conditioning

Every 2 minutes for 20 minutes, alternate between:
500/400m Row
1 round of DT

* Scale to a load that allows you to complete the round of DT inside 2 minutes
* Effort and intent is success


B) Gymnastics

B1) Bar Muscle-up practice

B2) For quality:

9-7-5-3, bar muscle-up
200m Run between each round

07 July 2018 – See you at BrewDog!

Don't forget, we'll be at BrewDog Tower Hill from 3 pm on Saturday for a beer (or two), a chin wag and some shuffleboard. Oh yeah, there's this football thing going on too... Hope to see you al there!


WORKOUT OF THE DAY

CrossFit (9 – 10 am, 11.30 am – 12.30 pm)

A) Conditioning

50 minute AMRAP, where 1 round is:
700m Run
- then -
3 rounds of "Cindy"
5 Pull-ups 10 Push-ups 15 Air squats
- then -
100m Farmers carry - Heavy
* Move at an easy, sustainable pace
* If using a HR monitor aim for 60-80% of your max HR

Competition Class (10 – 11.30 am)

A) Gymnastics skill

Alternating EMOM x 16
Minute 1: 1 Snatch @ 85%
Minute 2: 3-5 Bar muscle-ups

B) Conditioning: See CrossFit Class