baseline

03 Mar 2017 – The Baseline & Partner WOD

WORKOUT OF THE DAY

A) The Baseline
For time:
500m Row
40 Air squats
30 AbMat sit-ups
20 Push-ups
10 Pull-ups

- Rest 3-5 minutes, then in pairs -

B) The Partner Baseline
18 minute AMRAP:
Partner one completes one round of:
500m Row
40 Air squats
30 AbMat sit-ups
20 Push-ups
10 Pull-ups

While partner two must hold:
Front plank
Right side plank
Left side plank

*Partner one can only work when partner two is in a plank position
*Partner two starts with a front plank, when they break they must then hold a right side plank for as long as possible, when they break they must then hold a left side plank. Keep rotating in this order until partner one has completed one round, then switch.

MOBILITY DRILL OF THE WEEK

21 Jan 2017 – 1 RM Back Squat and Whole Life Challenge Baseline

WORKOUT OF THE DAY

A) Strength: Back squat
1x5 @ 50%
1x3 @ 60%
1x2 @ 70%
1x1 @ 80-85%
1x1 @ 90-95%
1-3 attempts @ PB Lift!

B) Whole Life Challenge Baseline
"Jackie-esque"
In 10 minutes:
Row, 1000m
In remaining time AMRAP:
50 Thrusters (20/15 kg) 
30 Pull-ups
15 Burpees

MOBILITY DRILL OF THE WEEK

03 Jan 2016 – Competition Classes start Sunday 10 January

We've heard your feedback and we know that many of you are looking to work on some of the more technical aspects of barbell and gymnastics movements, while even more of you are beginning to express an interest in CrossFit Competitions (who wouldn't?! They're super fun!) and wanting to know which competitions are appropriate for your level. 

Well, perhaps our new Competition Class is perfect for you?!

So, what is this class? 

  • A once per week, 90 minute class that will focus on the competitive aspects of CrossFit. 
  • The goal is to create an environment similar to that experienced in competitions as well as help prepare the athletes for the mental and physical obstacles they may face.

Whether you are looking at joining in the next CrossFit 1864 Throwdown, or looking at qualifying for one of the bigger UK or European competitions, this class will help get you prepared!

What will be involved in the 90 minute session?

These classes will follow the usual gym programming to keep consistency. However the workout weights, movements, etc. may be scaled up. As it is a 90 minute class, we will also have some extra components added in.

We will not spend time teaching the basic movements. We are expecting attendees to have these nailed down, or at least understand what is expected from certain movements. We will be focusing on more complex aspects, such as barbell cycling. The classes will run at a faster pace, so we recommend having a good understanding of the CrossFit lingo and terminology of different movements (especially the olympic lifting variations).

Basically we will not be holding your hand through the class!

Who is this class for? 

Absolutely anyone! As Greg Glassmans says ‘our needs differ by degree, not kind‘. It doesn’t matter if you have never competed before or you are a competition veteran. We all progress faster when we learn and train together!

There are no set requirements, no certain ‘ability level’, you just need a good attitude and a willingness to work hard and support your fellow classmates!

So if you are intrigued by the idea of CrossFit competitions, come and check the class out!

When is it? 

We are going to hold these classes on Sundays from 9:30 to 11:00am, with the first class beginning Sunday 10 January.

Any questions?

Email Coach Maria or Coach Phil and we'll be happy to help!


WORKOUT OF THE DAY

The Change Challenge Baseline

In 12 minutes:
Run 800 m
50 Air squats
40 Sit-ups
30 Kettlebell swings (24/16 kg)
20 Burpees

In remaining time, AMRAP "Cindy":
5 pull-ups
10 push ups
15 air squats

*Score is total reps completed

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! 

WORKOUT OF THE DAY

"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:
"Cindy"
5 Pull ups
10 Push ups
15 Air squats

Compare your score to 15 January 2015.

15 Jan 15 – The Whole Life Challenge Baseline

Niyanta, Emma and Kunal are ready for The Whole Life Challenge, are you??

The day is finally here.... The Whole Life Challenge Baseline! 

All of our class WODs today will serve as our Whole Life Challenge Baseline WOD, which we will re-do at the end of the Challenge so you can see how much you've improved over the 8 weeks (these classes are still open to all of our members, regardless of if you have signed up for the Challenge or not). 

We will also be taking a few numbers – weight and waist and hips measurements – before and/or after the classes today for those of you who have signed up for the Challenge. 

If you haven't signed up yet and want to get involved, there's still time! Click here to join Team CrossFit 1864. 

If you aren't able to make it to any of tomorrow's sessions (or have any questions), please email Coach Maria as soon as possible to arrange another time to do your baseline. 


WORKOUT OF THE DAY

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:
"Cindy"
5 Pull ups
10 Push ups
15 Air squats