benchmark

28 May 2017 – Memorial Day Murph

WORKOUT OF THE DAY

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Please be sure to donate to our chosen charity, Help 4 Homeless Veterans by visiting the charity's justgiving page or bringing your contribution to the box on Sunday. 

Reminder: There are no classes on Bank Holiday Monday, 29 May.

10 Oct 2016 – "The Chief"

"The Chief" is a benchmark WOD - make sure you check your previous score on BtWB and aim to hit a PB today!

WORKOUT OF THE DAY

A) Strength: Low bar back squat
4 x 6

*What's the difference between low bar back squat and what we normally do?? 

B) Conditioning
"The Chief"
5 Rounds:
3 minute AMRAP, with 1 minute rest between rounds:
3 Power cleans (60/40 kg)
6 Pushups
9 Air squats

C) Bonus Gainz
10-15 Legless rope climbs

Have you signed up for Kilos for a Cure yet?

27 Sept 2016 – Developing Advanced Gymnastics is Back!

We are excited to announce that Developing Advanced Gymnastics is back! Beginning Monday 24 October, this six week course is aimed at athletes looking to develop more complex gymnastic movements such as strict/kipping muscle-ups and strict/kipping/deficit Handstand Push-Ups.

Why should you do the course?

It gets results, fast! Whilst we do work on these movements occasionally during classes, some times we need extra work to get where we want to be. All it takes is a few days a week of dedicated progressions and strength work, along with some nutritional tweaks, to get you there.

What can I expect?

  • Two sessions per week over 6 weeks (12 sessions total), every Monday and Thursday from 7 to 8 pm.
  • Build strength & learn technique. Each session will focus on developing pushing and pulling strength, as well as technique work for complex gymnastics movements, specifically muscle-ups and handstand push-ups.
  • Individualised nutritional programs for each attendee so they can make the most out the course.
  • Weekly homework designed to improve your success on the course and build lasting results.

Who is this course for?

This is an advanced course and we are working on more advanced gymnastic movements. For this, we advise certain prerequisites. We won't prevent anyone from signing up, but to make the most out of the course we suggest that before you sign-up, you can perform the following:

  • 3+ strict chest to bar chin/pull-ups & 3 strict ring dips (for muscle-ups) 
  • 30 second wall-facing handstand hold with, chest to wall (for handstand push-ups)

If you are there or there-abouts, this course is for you! Even if you have a couple of handstand push-ups, or some shaky muscle-ups, this course can develop and hone those skills so that you can confidently hit these movements even under mid-WOD fatigue.

The course is limited to just 8 people

How much is it?

The course is £179. This works out to just £29 per week for x2 coached sessions, individualised nutritional programming and your specific homework!

Places are limited and will sell out fast! Sign up via Team-Up here, or email maria@crossfit1864.com with any questions.


WORKOUT OF THE DAY

A) Conditioning
"Christine"
3 Rounds for time:
500m Row
12 Deadlifts @ bodyweight
21 Box jump (24/20 in)
* Time cap: 15 minutes

B) Gymnastics Skill Work
Every minute, for 15 minutes, alternate between:
Minute 1: 30-45 seconds of freestanding handstand hold (or wall facing)
Minute 2: 8-12 Candlestick roll to pistol
Minute 3: 10 Arch to hollow rolls

28 May 2016 – Meet "Jackie"

WORKOUT OF THE DAY

A) Conditioning

"Jackie"
For time:
Row 1000m
50 Thrusters (20/15 kg)
30 Pull-ups

B) Gymnastics

Every minute, on the minute for 12 minutes (4 sets per movement), alternate between:

Minute 1: 30 seconds chinese plank, prone
Minute 2: 20 second wall facing handstand hold
Minute 3: 20 second ring support

And remember....

26 May 2016 – "Diane"

WORKOUT OF THE DAY

A) Conditioning

"Diane"
21-15-9 reps of:
Deadlifts (100/70 kg)
Handstand Push-Ups

- If you have been attending Competition Class for the last 3 weeks (and thus following the deadlift cycle), consider:

"Heavy Diane"
21-15-9 reps of:
Deadlifts (125/82.5 kg)
Handstand Push-Ups

- Time cap for both: 12 minutes

A) Gymnastics Stamina

6 x 25 seconds on : 35 seconds off
Push-ups

- Rest 1 minute -

6 x 25 seconds on : 35 seconds off
Toes to bar or hollow hold to V-tuck

- Rest 1 minute -

6 x 25 seconds on : 35 seconds off
False grip ring rows
 

26 Feb 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning

"CrossFit Games Open 13.2"
10 minute AMRAP
5 Shoulder-to-Overhead (52.5/35 kg)
10 Deadlifts (52.5/35 kg)
15 Box Jumps (24/20 in)

Are you ready to see if you're better than you were last year? To test your limits? To exceed your expectations?  To smash 5 weeks of epic WODs with your fellow Crazy Ones?

There's only one way to find out... Sign up for the 2016 CrossFit Open and join Team CrossFit 1864!

Check our recent blog post for more details on the Open.

Register via the CrossFit Games page here and make sure you choose CrossFit 1864 as your affiliate! 

It's your Open, make sure you're WODing to your jam! Don't forget to add your favourite WOD tunes to our Crazy Ones CrossFit Open playlist!

The Crazy Ones CrossFit Open 2016

27 Jan 2016 – "Naughty Nancy"

Do you remember 'Nancy' from the Christmas Crackers? Well, guess what... she just got worse!

WORKOUT OF THE DAY

A) Conditioning
"Naughty Nancy”
4 Rounds for time:
600m Run
25 Overhead squat (62.5 / 40 kg)
- Time cap: 25 minutes

If time allows...

B) Weightlifting: Snatch

1 minute: Max power snatch (40/30 kg)
- Rest 1 minute - 
1 minute: Max power snatch (50/35 kg)
- Rest 1 minute - 
1 minute: Max power snatch at (60/40 kg)