box jumps

01 Dec 2017 – Vote for your Golden Kettlebell Award Winners

The moment has finally arrived... it's time to vote for your 2017 Golden Kettlebell Award Winners!

To celebrate the end of our Christmas Crackers and the culmination of a pretty bangin’ (and ridiculously eventful!) year, we will be presenting a select group of athletes with our Golden Kettlebell Award, voted for by YOU! We've also introduced a brand new award for this year, CrossFit 1864's Rising Star!

Your coaches have shortlisted 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.

Please complete your ballot no later than Monday 4 December. Didn't receive the email? Message Coach Maria and she can forward you the link to access the ballot.

So, what are you waiting for?! Get voting today!


THE FIFTH CHRISTMAS CRACKER

"Dallas 5"

5 minutes of: Burpees
5 minutes of: AMRAP 7 Deadlifts (70/45kg) + 7 box jumps
5 minutes of: Turkish get-ups (22.5/15 kg)
5 minutes of: AMRAP 7 Snatch (35/25 kg) + 7 push-ups
5 minutes of:  Rowing (calories)

23 Jan 2017 – WOD & Mobility Drill of the Week

WORKOUT OF THE DAY

*This week is a back-off week in our squat cycle

A) Gymnastics
Every minute for 7 minutes, choose based on ability:
12 Unbroken Handstand push ups
9 Unbroken Handstand push ups
6 Unbroken Handstand push ups
3 Unbroken Handstand push ups

B) Conditioning
3 rounds, each for time:
500m Row
12 Burpees
21 Box Jumps (24/20 in)

*Rest 3 minutes between rounds

MOBILITY DRILL OF THE WEEK

Click here to register now for the 2017 CrossFit Open

(and make sure you list CrossFit 1864 as your affiliate!)

Read more about what the Open is and how we're doing it at CrossFit 1864 here.

13 Sept 2016 – Weightlifting Belts: The Why, the How and the When

Weightlifting belts are now as common place in CrossFit boxes as Nanos, Stance socks and oddly coloured (and foul smelling) protein shakes. CrossFitters love their swag!

However, weightlifting belts are more than just the latest cool accessory. They can serve a very important function, but what is that function? And do you really need a weightlifting belt?

Function (The Why)

A weightlifting belt is not there to protect your lower back.

"Wait, what?!"

That's right, a common misconception is that weightlifting belts should be used to help protect your lower back, and that is not entirely correct. The primary goal of a lifting belt is to assist in increasing intra-abdominal pressure, which in turns acts to brace and support (not protect) your spine. To accomplish this, there is an actual 'technique' you need to learn.

Using a weightlifting belt (The How)

"Wait, so I don't just put it on really tight and then lift?"

No, no you don't. 

There is actually a correct way to use a weightlifting belt, which involves breathing and bracing (which you should learn to do WITHOUT a lifting belt first).

To use your belt effectively, take a large breath of air into your belly (not your chest), while pushing your abs out into the belt. This will help increase the pressure build up around your midsection, which in turn helps you brace through your midline effectively.

When should you use a belt?

The best time to use a belt is when you are lifting heavy weights. Any of the main barbell lifts – squats, deadlifts and presses – and heavy Olympic lifts can benefit from the use of a weightlifting belt.

Let me repeat that sentence: The best time to use a belt is when you are lifting heavy weights. Think 1 rep or 3 rep max efforts. You should not be using belts during conditioning workouts or lower percentage strength sessions. If you are struggling so much that you think you need a belt, then chances are, the weight is too heavy for you to be using in the workout or you need to do some serious midline strengthening work (which a belt won't help you with!).

So, do you need one?

For intermediate and advanced athletes, who have trained for a few years and are confident tackling heavy weights without worrying about technique or mobility, a weightlifting belt can provide useful tactile feedback and a little bit of extra support under their high percentage lifts or 1 rep max attempts. However, the vast majority of recreational CrossFit folk will likely have no real need for a lifting belt.

If you are using a belt to try to compensate for poor movement mechanics or mobility issues, then focusing your time on improving these areas is going to have much more of a benefit in the long run. You can spend all the money you want on a top of the line belt, but it won't correct your movement and it won't make you more mobile.


WORKOUT OF THE DAY

A) Strength: Deadlift
1 x 10
1 x 8
1 x 6
1 x 4
2 x 2
* Rest as needed between sets

B) Conditioning
3 Rounds for time:
15 Box jumps (24/20 in) 
15 Kettlebell swings (32/24 kg)
15 Wall balls (9/6 kg)

04 July 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning: Cardiac Output (Gymnastic bias) - Wk 3/4

12 x 3 minutes on : 1 minute rest, alternate between A1, A2 and A3:

A1) 400m Run
10 Box jumps (24/20 in) 
Max chest to bar pull-ups, in remaining time

A2) 100 Double-unders (or 90 seconds of skipping)
10 Burpees
Max ring dips, in remaining time

A3) 15/12 Calorie row
20 Wall balls (9/6 kg)
Max toes to bar, in remaining time

29 May 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting
A1) Snatch: All at % of 1RM Snatch

Every 90 seconds for 6 minutes (4 sets):
1 Muscle Snatch + 1 Overhead squat <70%

Immediately into…

Every 90 seconds for 6 minutes (4 sets):
2 Power Snatch @ 75-80%

Immediately into…

Every 90 seconds for 9 minutes (6 sets):
1 Snatch + 1 Overhead squat @ 80-85%

A2) Clean & Jerk: All at % of 1RM Clean & Jerk

Every 90 seconds for 12 minutes (8 sets):
1 Front Squat + 1 Split Jerk (racks allowed)

Sets 1&2 @ 70%
Sets 3&4 @ 75%
Sets 5&6 @ 80%
Sets 7&8 @ 85%
*Pause at receiving position of split jerk for 2 seconds before recovering

Immediately into...

Every 20 seconds for 2 minutes (6 sets) of:
1 Power Cleans & Push Jerk @ 70-80%

Competition Class (9.30 - 11 am)

A) Weightlifting: As above

B) Strength: Deadlift
1x10 reps @ 55% of 1-RM
1x10 reps @ 65%
1x6 reps @ 75%
1x8 reps @ 80%
1x6 reps @ 85%
1x4 reps @ 90%
- Rest 2-3 minutes between sets - 

C) Accessory Work
3-5 sets of:
8 Barbell glute bridge
- Rest as needed -
6/6 Landmine rows
- Rest as needed -

Engine Work (8.30 - 9.30 am)

A) Conditioning: Threshold Method

6 x 3 minutes on : 3 minutes off
300m Row
In remaining time, perform an AMRAP, alternating between A1 and A2:
A1) 10 Kettlebell Swings + 10 Burpees
A2) 10 Wall balls + 10 Box jumps

* Focus: Go hard, but keep moving. The aim is to work at a high level of power output, but a level that you can sustain for the full interval period.

15 May 2016 – Find your Snatch and Clean & Jerk 1RM

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting

It's time to re-test your weightlifting! If you set a PB today, you will base the next few week's percentages off this number.

A1) Snatch: 15 minutes to establish a new 1 rep max

A2) Clean & Jerk: 15 minutes to establish a new 1 rep max

Competition Class (9.30 - 11 am)

A) Weightlifting: As Above

B) Strength: Deadlift
Set 1: 10 reps @ 50% of 1RM
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 70%
Set 4: 8 reps @ 75-80%
Set 5: 6 reps @ 80-85%

- Rest 2-3 minutes between sets
- Stick to your percentages!


C) Accessory Work
3 sets of:
5 Good mornings @ 3111
- Rest 60 seconds -
Chinese plank, prone x 45-60 seconds for max load
- Rest 60 seconds -
Chinese plank, supine x 45-60 seconds for max load
- Rest 60 seconds -

Engine Work (8.30 - 9.30 am)

A) Cardiac Output
Every 8 minutes for 40 minutes (6 rounds), alternate between A1 and A2

A1) 1000m Row
Then in the remaining time, complete 2 rounds:
10 Burpees
10 Kettlebell Swings (32/24 kg)

A2) 1000m Run
Then in the remaining time, complete:
2 rounds:
10 Wall balls (9/6 kg)
10 Box jumps (24/20 in)

10 Feb 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning

15 minute AMRAP:
"I go, you go"
21 Calorie row
15 Box Jumps (24/20 in)
9 Power Snatch (50/35 kg)

B) Weightlifting: Snatch

B1) 3x2 Snatch deadlift at 100% of 1RM snatch
B2) 3x1 Snatch deadlift at at 115% of 1RM snatch
B3) 3x2 Snatch grip push press at 100% of 1RM snatch

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

13 Jan 2016 – WOD

We all kinda miss Yang's stache.... 

WORKOUT OF THE DAY

A) Conditioning

7 minute AMRAP:
12 Power Snatch (42.5/30 kg)
12 Wall Ball (9/6 kg)
12 Box jumps (24/20 in)

B) Weightlifting: Clean

B1) 5 x "Second Pull Drill” – stay under 65% of 1 rep max

- Slowly pull the bar from the below the knees (shoulders over the bar) to the pockets (torso vertical)
- Return to the above the knee position and complete a power clean

B2) Clean deadlift: 4 x 5 

09 Dec 2015 - The Change Challenge: The Importance of Tracking

At long last, our PB board is back up and you guys filled it immediately! NIce work!

One of the most important aspects of CrossFit is that it provides observable, measurable, repeatable data. 

By tracking this data (via Beyond the Whiteboard), we provide ourselves with a valuable tool that helps inform us how we should adapt our training based on our goals. When we repeat workouts (as we did in the recent testing week), we can look back on our records to see how we have progressed over time.

Nutrition is no different.

In fact, nutrition is more important than training! Remember the pyramid of fitness? Nutrition forms the base. Various studies have shown that a good nutrition program (with no training regime) has more benefits than training (with no nutrition regime). Simply put, you cannot 'out-train' a bad diet. The same research also highlights that a good nutrition program matched with a good training program will produce results superior to either aspect on its own. 

But how do you know if your nutrition is up to scratch if you are not tracking? Can you remember what you ate 2-3 days ago? Hell no!

Tracking your nutrition has a variety of benefits, including:

·       Providing accountability to yourself and others
·       Helping you to focus on quality (processed vs. natural foods)
·       Helping you to focus on quantity (macro breakdown, calories etc)
·       Providing clues to food intolerances and allergies
·       Identifying symptoms (fatigue, foggy brain, headaches, GI upset, skin conditions, aches and pains etc)

The Change Challenge has two steps, and each step has you tracking slightly different metrics. 

Step 1: Hitting the Metabolic Re-Set will see you following 5 habits that are key to a healthy and balanced nutritional lifestyle. To help you keep track of your habits we provide you with a nifty spreadsheet that’s super easy to use. It tells you just how well you are sticking to the habits and we can also use the sheet to identify areas where you may be struggling or where your willpower begins to wane. We also provide you with a sheet to track your weight and measurements over the 6 week challenge so you can see how your numbers are progressing.

Step 2: Getting Personal will have you following more closely controlled nutritional recommendations. The goal here is to dial in nutrition that reflects your goals, your training regime and your lifestyle.  In this phase we are trying to maximise favourable body composition changes, while also improving your performance in the gym.

Nutritional challenges such as The Change Challenge are a great way to periodically re-assess your nutrition with the guidance of your Coaches and the support of the community. Ask yourself these key questions:

·       Are you tracking your nutrition now?
·       Are there some key components you may be missing with your nutrition? 
·       Has your performance been suffering? 
·       Are you reaching your performance and body composition goals? Or is there more you could be doing to get to your goals?

If you are not taking care of your nutrition you are not taking care of yourself and you are getting the minimum results from the hard hours you put in at the gym.

A healthy lifestyle is how you eat, sleep, train, socialise, relax and get your kicks…it’s your LIFEstyle. The Change Challenge, and all the tools and resources it provides, can help you improve yours! So sign-up today!

WORKOUT OF THE DAY

The Tenth Christmas Cracker: "Rahoi"

Complete as many rounds as possible in 12 mins of:
12 Box Jumps (24/20 in)
6 Thrusters (42.5/30 kg)
6 Bar-facing Burpees