bent over barbell row

17 Mar 2019 - WOD

WORKOUT OF THE DAY

In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400m Run
30 Box jumps or Step-Ups (24/20 in)
30 Wall ball

* Team members alternate complete movements

Specialist Sunday

A) Skill Work
Every minute for 6 minutes:
1 Tall jerk
1 BTN split jerk

B) Front squat + Split jerk: 6 x 1 + 2
* Perform 1 set every 2 minutes

C) Accessory
Complete 3-5 Supersets of:
3 Jerk dips with 3 second pause in the dip @ 80-110%
* Use lighter loads if you need to improve position
10/10 Single arm dumbbell press
10 Bent over barbell rows

Barbelles Lifting Class

A) Bench Press: 4 x 6

B) Box Dips: 4 x as many reps as possible

C1) Barbell Hip Thrust: 3 x 10-12

C2) Nordic Curls: 3 x 8

03 Mar 2019 - WOD

WORKOUT OF THE DAY

Engine Work (Whole Life Challenge Baseline Re-test-ish)

At 00:00:
1000m Row
50 Thrusters (20/15 kg)
30 Burpees over the bar

At 12:00:
500m Row
25 Thrusters (20/15 kg)
15 Burpees over the bar

At 20:00:
250m Row
15 Thrusters (20/15 kg)
10 Burpees over the bar

Specialist Sundays

A) Skill Work
Every minute for 6 minutes:
1 Tall jerk
1 Behind-the-neck split jerk

B) Split jerk
: 6 x 2
* Perform 1 set every 2 minutes

C) Accessory

Complete 3-5 Supersets of:
3 Jerk dips with 3 second pause in the dip @ 80-110%
* Use lighter loads if you need to improve position
10/10 Single arm dumbbell press
10 Bent over barbell rows

Barbelles Lifting Class

A) Sumo Deadlift: 5 x 3 @ 85%

B) Accessory
B1) Barbell Hip Thrust: 3 x 10-12
B2) Staggered Stance RDL: 3 x 10-12

C) Skill Work (choose one)
3 x 5 Negative HSPU
3 x 20 seconds Handstand Hold
3 x 3 Freestanding headstand hold (without the wall)

08 Aug 2018 – "The Real Truth about Carbs" with Next Step Nutrition

Ever wondered how many carbs you should have, when you should have them, or what carbs even are? We've got you covered! Jonny Landels, of Next Step Nutrition, is presenting an exclusive webinar to members of CrossFit 1864 on Sunday 12 August at 12.30 pm.

In "The Real Truth About Carbs", a 1 hour webinar, Jonny will explain the real truth around carbohydrates. Not only will he explain their purpose for health and performance, he will also explain how you don't need to be afraid of them, and how including more of them in your diet may actually lead to more gains, better health, and even weight loss.

Keep an eye on your e-mail and Slack for instructions on how to access the webinar.

* The gym is closed Saturday 11 August and Sunday 12 August for a little facelift


WORKOUT OF THE DAY

A) Strength
A1) Front squat: 4 x 5 @ 75% of 1RM
* The last set is an AMRep
* Perform a set every 3 minutes

A2) Every minute for 12 minutes, alternate between:
7 Ring dips, strict
7 Bent over barbell rows

B) Conditioning
In 4 minutes:
500/400m Row
30 Wall balls (9/6 kg)
AMRAP Burpees

27 Oct 2017 – Announcing the Grand Re-Opening WOD & Party!

Join us on Sunday 5 November from 9 am for our Grand Re-Opening WOD and Party! 

It's hard to imagine how far this empty warehouse space has come in such a short amount of time. To celebrate, to thank you guys for your support and help during this busy time and to christen the new space in true CrossFit 1864 style, we'll be hosting a special WOD of BroSesh proportions (aka EPIC), followed by a pitch-in BBQ. 

Sign up via Team up here and keep an eye on Facebook, your email and the blog for more details.


WORKOUT OF THE DAY

A) Strength (Speed / Power Group)

Every 3 minutes, for 24 minutes alternate between A1 and A2:
A1) 2-3 Back squat @ 85% + 10 Jumping squats
A2) 2-3 Strict press @ 85% + 10 Dumbbell push press

A) Strength (Aerobic Capacity Group)

Every 3 minutes, for 24 minutes alternate between A1 and A2
A1) 9 Back squat + 250m Row
A2) 9 Push press + 250m Row

B) Accessory (All Athletes)

12 x 40 seconds on : 20 seconds off

Dumbbell bench press
Bent over barbell row
Good morning
Plank hold (weighted)

*Choose loads that allow for 12-15 reps
*Aim for quality, controlled movements

ENGINE WORK: AEROBIC CAPACITY

2km Training - Week 6

*Sessions will be General Endurance, General Speed & Specific Training
*What is your present 2km PB split?
*What is your goal time (for the end of the cycle), 10-15 seconds faster is a solid goal


A) General Speed

6 x 375m max effort sprints
– Rest 90 second between efforts –

13 Oct 2017 – WOD

WORKOUT OF THE DAY

Strength: Complex Method (Aerobic Power Group)

A1) Strict press: 2 x 2-3 @ 90% 1RM, 3 minutes rest between sets

– Rest 3 minutes –

A2) Medicine ball toss: 3 x 8 as explosively as possible, rest 90 seconds between sets

A3) Repeat A1 & A2

Stimulus
* Aimed to increase strength & explosive power
* Development of nervous system to recruit muscle fibres


Strength: Strength/Aerobic Method (Aerobic Capacity Group)

A1) Strict press: Build to a heavy set of 3 reps

A2) Seated dumbbell strict press: 5 x 10, tempo 2020

Stimulus
* Fast and slow twitch fibre strength development
* Sustain repetitive high power output


B) Accessory (All Athletes)

B1) 3-5 Supersets
10 Dumbell hex press @ 2111
10 Bent over barbell row @ 2111
10/10 Single arm high pull @ 2111

B2) Isolation
3 Supersets
20 Alternating arm hammer curls
10 Tate presses

22 September 2017 – The Difference Between Winning & Succeeding, Part 2

This past week we have looked at what we define as success in training.

In all areas of our lives we have certain areas within our control: Our relationships, our career or the job we choose (yes, you have a choice!), what we eat and drink etc.

What does success look like in these areas for you?

With our mindset focus this week, hopefully you came to understand that your success should be defined by the effort you put in to the elements under your control, regardless of whether you get that promotion or buy that big new house.

"Full effort is full victory"


WORKOUT OF THE DAY

Strength: Complex Method (Aerobic Power Group)

A1) Bench press: 2 x 2-3 @ 85% 1RM, 3 minutes rest between sets

– Rest 3 minutes –

A2) Dynamic push-up: 3 x 6 as explosively as possible, rest 90 seconds between sets

A3) Repeat A1 & A2

Stimulus
* Aimed to increase strength & explosive power
* Development of nervous system to recruit muscle fibres


Strength: Strength/Aerobic Method (Aerobic Capacity Group)

A1) Bench press: Take 20 minutes to build to a heavy set of 5 reps

A2) Bench press: 3 x 10 @ 40% 1RM, tempo 2020

Stimulus
* Fast and slow twitch fibre strength development
* Sustain repetitive high power output


B) Accessory (All Athletes)

B1) 3-5 Supersets
8/8 Single arm neutral grip overhead dumbbell press @ 3111
10 Bent over barbell row @ 3111
8/8 Single arm high pull @ 3111

B2) Isolation
3 Supersets
10 Barbell bicep curls @ 3111
10 Barbell skull crushers @ 3111

ENGINE WORK: AEROBIC CAPACITY

2km Training, Week 1 - General Endurance

15 minute row @ target split + 30-35 seconds

– Rest 5 minutes –

10 minute row @ target split + 30-35 seconds

– Rest 5 minutes –

5 minute row @ target split + 30-35 seconds

WEEKLY MINDSET FOCUS

WEEKLY RECOVERY PROTOCOL

- Foam roll for 5-10 minutes before or after class.
- Do this with intent i.e. No phones or social media!
- If you have a foam roller or mobility balls at home, foam roll before bed and make it part of your nighttime routine

04 July 2017 – WOD

Our crew was pretty busy this weekend! Congrats to Gareth and Lis on taking part in their first competition, to Rupert for finishing the Saunders Mountain Marathon in 17th place and to Lance for hitting a 3 min PB on his 10k run at the Great Newham Run! Awesome work guys! 


WORKOUT OF THE DAY

A) Strength: Push press
Take 15-20 minutes to build to a 1RM
 

B) Conditioning

10 minute AMRAP:
5 Hang power cleans (80/60 kg)
10 Pull-ups
15 Push-ups

C) Accessory (If time)

3 sets
10 Bent over barbell rows
Rest 30 seconds
60 seconds hollow hold/rocks
Rest 30 seconds
 

ENGINE WORK: AEROBIC CAPACITY

A) V02 Max Training: Run

3 sets:
8 x 100m
- Rest 50 seconds between 100m intervals
- Rest 4 minutes between sets

Pacing
- Your 100m pace should be the average between your 400m PB pace and your 1 mile PB pace
- As a example, an athlete with a 400m PB of 72 seconds (or 18sec/100m) and a 1 mile PB time of 6:10 (or 23 sec/100m) would target their 100m intervals in sub 20.5

MOBILITY DRILL OF THE WEEK

27 May 2017 – Murph is this weekend!

"Murph" is this Sunday! 

On Sunday 28 May, we will take on "Murph" in honour of LT Murphy and all servicemen and women. This year, as requested by our members in the Service, our efforts will go towards supporting the charity, Help 4 Homeless Veterans. 

Memorial Day Murph is free to all members and non-members, all we ask is that you make a contribution to Help 4 Homeless Veterans by bringing your donation to the box on the day, or making a donation via the charity's JustGiving site.

As a reminder, here's how we will be running Memorial Day Murph this year...

We will be running the event in four heats / classes...

Heat 1: Warm-up will start at 8 am and the workout will begin at 8.10 am.
Heat 2: Warm-up will start at 9 am and the workout will begin at 9.10 am.
Heat 3: Warm-up will start at 10 am and the workout will begin at 10.10 am.
Heat 4: Warm-up will start at 11 am and the workout will begin at 11.10 am.

There will be a 50 minute time cap. To be eligible to join a heat, you must show up in time for that heat's scheduled warm-up. As with all of our special events, we encourage you to come early or stay late to cheer on your fellow athletes

What about the weight vest??

We will have three men's and one women's weight vest available if you choose to do Murph as Rx, HOWEVER, here are the rules...

– If you have never done Murph before, you will be doing bodyweight only (no vest).
– If you have done Murph before (without a vest) and your time was over 40 minutes, you will be doing bodyweight only.
– The weight vests will be available on a first come, first serve basis. If you have your own weight vest at home, feel free to bring it in!
– If you are wearing one of the box's weight vests, no shirt is a no go! 

We can't wait to see you all smash it!


WORKOUT OF THE DAY

A) Strength
A1) Strict press: 15 minutes to build to a heavy 2

A2) Alternating EMOM x 16
Minute 1: 10 Front squat
Minute 2: 6-10 Strict HSPU
Minute 3: 10 Bent over barbell row
Minute 4: Rest

Guidelines for A2 Barbell movements:
– For week 1 begin at 60% 1RM, aim to increase by 2.5 to 5kg per week
– Gymnastics: Unbroken is the aim, scale as needed

B) 3-5 Supersets
10/10 Front rack reverse lunge off platform (20kg plate)
20 Glute bridge with band
15 Strict knees to elbows

MOBILITY DRILL OF THE WEEK