bonus gainz

29 Nov 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning

3 x 5 minutes on : 5 minutes off

A1) Buy in: 50 Wall balls (9/6 kg)
Then, AMRAP:
12 Deadlifts (85/60 kg)
12 Burpees over the bar

A2) Buy in: 35 Wall balls (9/6 kg)
Then, AMRAP:
9 Deadlifts (100/70 kg)
9 Burpees over the bar

A3) Buy in: 20 Wall balls (9/6 kg)
Then, AMRAP:
6 Deadlifts (125/85 kg)
6 Burpees over the bar

This is our final week of this style of workout, go hard!

B) Bonus Gainz

Good morning: 3 x 10-15

28 Nov 2016 – WOD

WORKOUT OF THE DAY

A) Strength / Conditioning

5 rounds, not for time of:
Power cleans for max reps @ bodyweight*
Strict HSPU for max reps (or seated strict press)
 – No rest between movements, 3 minute rest between rounds –
*All reps to be touch and go, no resting on the ground or at the hips (resting in the front rack is OK)
**This is our final week of this style of workout. Compare this weeks score to when we did this workout on 7th Nov

B) Strength: Front squat
4x7 @ 70%, across

C) Bonus Gainz: Bulgarian split squat
3 x 10 per side

10 Nov 2016 – WOD

WORKOUT OF THE DAY

A) Strength: Push Press
Every 2 minutes, for 10 minutes, perform 3 reps
*Start at 70% of 1RM and build

B) Strength / Conditioning
3 Rounds, each for time
15 Deadlifts (80/50 kg)
12 Front squats (80/50 kg)
9 Power cleans (80/50 kg)
*Rest 2 minutes between rounds

Modification Guidance
The weight used should be the same for all movements, but something that is roughly:
- Light for deadlifts
- Moderate for front squats
- Heavy for power cleans


C) Bonus Gainz: Grip Development
Pinch grip plate carry: 3-5 x 50m

09 Nov 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning: Row

7-10 rounds of:
250m @ Max effort
- Rest 90 seconds - 

(Time cap: 25 minutes)

B) Gymnastics Conditioning

If your best set of unbroken muscle ups is between 10+ reps:
Complete 4 sets of 7 unbroken muscle ups with unlimited rest

If your best set of unbroken muscle ups is under 10 reps: 
Complete 5 sets of 3-5 unbroken with unlimited rest

If you do not have muscle-ups, complete either:
5 sets of: 3-5 Russian dips
OR
5 sets of: 3-5 Ring dips

C) Bonus Gainz: Posterior Chain Development

Prowler push: 2-4 x 2 lengths of astro-turf - Heavy as possible

08 Nov 2016 – Watch the Clock

Congrats to everyone who competed in the London Box Battles over the weekend!

WORKOUT OF THE DAY

A) Conditioning: Watch the Clock
*The aim is to complete each individual workout as fast as possible, maximising the rest period.

At the 0:00, complete:
3 Rounds for time:
10 Power snatch (42.5 / 30 kg)
10 Over the bar burpees

When the clock hits 10:00, complete:
2 rounds for time
15 Power snatch (50/35 kg)
15 Over the bar burpees

When the clock hits 20:00, complete:
1 Round for time
30 Power snatch (60/40 kg)
30 Over the bar burpees
(Time cap: 10 minutes)

B) Bonus Gainz: Lat/Midline Development

Sandbag carry wth bearhug hold: 2-4 x 50m

07 Nov 2016 – A CrossFit Road Map For The Advanced Athlete

Photo: Milo Thomas Photography

We recently passed the 2 year birthday of CrossFit 1864, and it got us reminiscing about our earliest CrossFitters – those of you who have been part of the Crazy Ones since the beginning!

It also got me thinking about my CrossFit beginnings way back in 2008, and how I have grown and progressed in that time. I re-read two of our past blogs, A CrossFit Road Map For The Beginner Athlete, and A CrossFit Road Map For The Intermediate Athlete, and I saw how closely my journey was to these road maps.

I also realised we had not yet produced a CrossFit Road Map For The Advanced Athlete! So using a mixture of personal experience as an athlete, and that of a coach, here it is...

A CrossFit Road Map for the Advanced Athlete

1.) Your PBs will be few and far between, but the hard-earned gainz are worth it

Your PBs will go from what seems like weekly gains (The Beginner Phase) and improvements every few weeks (The Intermediate Phase) to PB droughts that seem to take forever to get past. This is a natural part of the training process – remember the email about the Chinese bamboo tree?!

This is where it becomes important to trust in the process and the training and avoid the two most common pitfalls (increasing volume and special programs discussed below).

For example, I PB'd my snatch at 90kg in early 2015. I hit that same weight again just one single time through the whole of that next year.

Appearing to not make any noticeable improvements was tough to handle, but I trusted the process. Just over a year later, the stars aligned and I hit a 10kg PB at 100kg. Now it may have taken a year to PB that movement, but adding 10kg to my snatch in one year is pretty damn good progress.

The more advanced you become the more time you need to make progress. You also need to focus more on factors away from the gym…

2.) Nutrition, sleep and stress levels become ever more important.

There is no way around it... following a training program can only take you so far. Nutrition is at the base of any training program. As a beginner you can get away with almost anything. You can come into the gym hungover and on 4 hours of sleep and still smash out a PB. Those days are long gone, I'm afraid!

If you want to keep making progress you have to look after your nutrition and we have several articles you can use as resources:

Nutrition - The Basics
Our Top 3 Nutrition Tips
Personalised Nutrition Programming

PS These are great resources for our Beginner and Intermediate athletes too!

As well as nutrition there are also sleep and stress / lifestyle factors than can affect your training progress. All these factors go hand-in-hand…. Check out this helpful infographic!

3.) You will think you need to do more volume

If nutrition, sleep and stress are not being looked after, and with your PBs coming less and less frequently, you will think the way to continue to progress is to keep adding more volume. From squatting 3 times a week to adding in extra met-cons.

Unless you are a 'professional' CrossFitter that gets 10+ hours of sleep per night (with added in naps!), you have a special nutrition plan that you adhere to religiously and you either have no job or a very low stress one, then multiple sessions a day is not going to help you progress. In fact, it can do quite the opposite and lead to a lack of progress and stagnation in your training as your recovery gives way to over-training. CrossFit programming, and your success, thrives upon intensity, not volume.

You need to be careful not to mistake volume for intensity. Adding volume will result in training for 2-3hrs a day at 60% of your best effort (intensity), when in fact 60 minutes at 90% intensity would have been more valuable.

Similarly, paying little attention to recovery is costly. It’s a fool’s errand to cram multiple workouts on top of each other in hopes of finding a shortcut to fitness. Some strong-willed people just don’t know when enough is enough
— James Hobart, CrossFit Games Athlete

For adaptation to training, improvement happens once the body nears full recovery and homeostasis of its systems is restored. This process of recovery can take anywhere from 24 to 72 hours depending on the nature of the training and how hard you have pushed.

The problem with a lot of Advanced CrossFitters is that they increase training volume and don’t take sufficient rest to restore homeostasis, thus they then wonder why they don’t improve, they feel like they have stagnated and often end up with niggles and injuries.

4.) You will need to work on your weaknesses

We all have areas we excel in and areas we are not so hot at. When we are a beginner / intermediate athlete, everything we do feels like a challenge, but we get regular feedback through visible / regular improvements and so we find motivation and encouragement.

The more advanced you are the more you need to tackle specific weaknesses with a systematic approach, such as accessory work or additional skills drills (our P3 Programming!).

5.) You will have knowledge to impart on the newbies

Chances are that after one year you will have picked up a few nuggets of information! These little tips and tricks are what the less experienced athletes will crave, and you can help others the way you have been helped. Just be careful not to try and coach others! Passing on helpful advice is always welcome, but let the coaches coach.

6.) You will be the face of the gym

New people joining the gym will see you doing pull-ups, toes to bar, muscle-ups, back squatting ALL THE PLATES, and they will be in awe. Remember what it was like when you first walked into a CrossFit gym and saw others doing those things? Hopefully it gave you drive and aspirations.

These people will look up to you, so don't be the douche bag advanced athlete who thinks they are too good to talk to newbies. We were all in their shoes once.

7.) You will want to try new sports.

The faster and stronger you become the more the world of fitness will appeal to you. This is one of the foundational principles of CrossFit, 'learn and play new sports'.

CrossFit is a general strength and conditioning (S&C) program designed to make you well-rounded. It makes you faster, stronger, more flexible, agile and generally fitter so you can try your hand at new things.

Remember before you started CrossFit and all you did was run. Then you stumbled upon CrossFit, fell in love and forgot all about your regular Wednesday evening jog. Months later you joined in the local 5km Charity event, and incredibly you ran your fastest 5km time ever?! Well that was CrossFit, the general physical preparedness program (GPP).

pyramidoffitness.jpg

Sport is the very pinnacle of the Pyramid of Fitness, your success in your sport, whether it's running marathons, playing football, tackling Spartan races, or learning martial arts, relies on your abilities in the other levels of weightlifting, gymnastics, conditioning and nutrition.

Improve in these other levels and you will improve in your sport, and CrossFit is the perfect tool to work on all the other levels of the Pyramid of Fitness.

8.) You will forget how much effect CrossFit has had on your life away from the box

Can you remember back to a time before you began CrossFit?

Can you remember what you looked like and how you felt?

Can you remember coming to CrossFit wanting to improve your life away from the gym?

Chances are that after you began CrossFit you started to notice changes. From cognitive changes such as more energy, improved mood and better focus, and aesthetic changes like losing weight, seeing muscle definition and having your clothes fit better, to making new friends and trying new things.

CrossFit provides us with a gateway to live a better life. Remembering why we started CrossFit in the beginning and the positive impacts it has on us away from the WOD times, the leaderboards, and the kilos we can back squat, will ensure we stay grounded and carry on enjoying the process.


WORKOUT OF THE DAY

A) Strength / Conditioning

5 rounds, not for time of:
Power cleans for max reps @ bodyweight*
Strict HSPU for max reps (or seated strict press)
- No rest between movements, 3 minute rest between rounds
* All reps to be touch and go, no resting on the ground or at the hips (resting in the front rack is OK)

B) Sandbag squats

3-5 x 15 (As heavy as form allows)

C) Bonus Gainz: Oblique Development

Single arm farmers carry: 200m per side

03 Nov 2016 – London Calling Coat Drive

We're collecting coats for the Calling London Coat Drive!

Have your guns gotten so big you can no longer fit them in the sleeves of your winter coat? Are your lats now so broad, there's no way you can zip up your puffa jacket? Or do you just have a collection of coats you no longer want / need? Give them to us! For the second year, we will be collecting winter coats for the Calling London Coat Drive. Calling London collects unwanted winter coats and redistributes them to charities across London. We will be collecting coats from today until 28 November. All you need to do is bring your coats to the box when you come in for your next WOD – we'll take care of the rest!


WORKOUT OF THE DAY

A) Conditioning

For time:
10, 8, 6, 4, 2 Squat cleans (70/45 kg)
100, 80, 60, 40, 20 Double unders
* Time cap: 15 minutes

B) Strength

5 rounds, resting 2-3 minute between rounds:
5 Sandbag squats
20m Sandbag carry
5 Sandbag squats
20m Sandbag carry
* Carry the sandbag with a bearhug hold

C) Bonus Gainz: Lat Development

Landmine row: 3 x 5-8 reps, slow and controlled

01 Nov 2016 – Box Battles this Sunday!

Have you registered for The London Box Battles yet? The throwdown is this Sunday and for this round, we're taking the battle to our home turf! We will be going up against CrossFit Evolving at CrossFit 1864 on Sunday 6 November from 9 am. This round will be an Individual competition, with Beginner, Intermediate and Advanced divisions. To participate, you will need to register via the London Box Battles Registration page, here. Please email Coach Maria if you have any questions and see you all on the battlefield!


WORKOUT OF THE DAY

A) Conditioning
5 minutes on : 5 minutes off
A1) AMRAP:
15 Wall balls (9/6 kg)
10 Toes to bar
A2) AMRAP:
15 Wall balls (9/6 kg)
10 Kettllebell swings (32/24 kg)
A3) AMRAP:
15 Wall balls (9/6 kg)
10 Power clean (42.5/30 kg)

B) Bonus Gainz: Grip Development

3 sets: Max time hanging from rings or bar
– Every 20 seconds perform one chin/pull-up (or just hang!)
– Rest 2 minutes between sets

29 Oct 2016 – Open on Saturdays: You knew this was coming...

OPEN ON SATURDAYS
CrossFit Open 14.5

21-18-15-12-9-6-3 reps, for time of:
Thruster (42.5/30 kg)
Bar-facing burpee

Can you beat your previous time?!

Bonus Gainz
Make up a missed session from this week!

REMINDER: There will be no classes on Sunday 30 October – come to Colchester and cheer on Dutch at Battle of the Beasts!

26 Oct 2016 – WOD

WORKOUT OF THE DAY

A) Strength / Conditioning

A1) Back Squat
For time:
20 reps @ 85/52.5 kg
15 reps @ 100/60 kg
10 reps @ 125/80 kg
Rest 1 minute after completing each weight

A2) Push Press
For time:
20 reps @ 50/35 kg
15 reps @ 60/40 kg
10 reps @ 70/45 kg
Rest 1 minute after completing each weight

A3) Hang power clean
For time:
20 reps @ 70/45 kg
15 reps @ 85/52 kg
10 reps @ 100/60 kg

B) Bonus Gainz: Posterior Chain Development
Good mornings: 3 x 15
*Focus on internal rotation at the hip

25 Oct 2016 – Get Involved in Box Battles!

Have you registered for the London Box Battles?

For Round 3 of the London Box Battles, we're taking the battle to our home turf! We will be going up against CrossFit Evolving at CrossFit 1864 on Sunday 6 November from 9 am. This round will be an Individual competition, with Beginner, Intermediate and Advanced divisions.

What is the London Box Battles?

The London Box Battles is a league-style CrossFit competition involving boxes in and around London. With Beginner (Group C), Intermediate (Group B) and Advanced (Group A) divisions, this is a great competition for all levels of athlete, not to mention a great way to meet athletes from other boxes! 

What are the WODs?

The WODs for this round have just been announced on the London Box Battles Website, here

How do I register?

There is a registration fee of £15 per athlete. To participate, you will need to register via the London Box Battles Registration page, here. This fee goes towards the prizes for the overall division winners and food / snacks for participants.

Please email Coach Maria if you have any questions and see you all on the battlefield!


WORKOUT OF THE DAY

A) Conditioning

In pairs, 20 minute AMRAP:
15 Calorie row
15 Over the box jumps (24/20 in)
15 Sandbag (or heavy goblet) squat

P1 completes the calorie row
P2 completes the over the box jumps
P1 completes the sandbag squats (thats 1 round)
P2 completes the calorie row...and so on


B) Bonus Gainz: Grip & Oblique Development

Single arm farmer's carry, 200m left side
Single arm farmer's carry, 200m right side
*Stay upright and keep shoulders over the hips