bulgarian split squat

31 Mar 2019 - mumWOD

Wishing a very happy Mother’s Day to all the mums of CrossFit 1864!


Engine Work - the mumWOD Edition

With partner, alternate complete rounds to get as many rounds as possible in 30 minutes of:
300m Row or 0.6 km bike
21 Kettlebell swings (32/24 kg)
15 Goblet squats
9 Burpees
* Each round should be performed at a sprint pace (remember you get to rest when your partner works!)

Specialist Sundays

A) Skill Work
3 sets of 3 tall jerk + 3 Push jerk (Behind the neck, in split)

B) Olympic Lifting: Jerk

Every 90 seconds, for 6 minutes (4 sets): 2 Pause jerk + 1 Split Jerk
* Start at 70% of 1RM jerk and build
* Pause is in the dip

C) Olympic Lifting: Cleans

Every 2 minutes for 10 minutes, perform 3 reps (drop and re-set each rep)
* Start at 70% of 1RM clean and build

D) Accessory Work
Push press (Behind the Neck): 4 x 5 @ 70% of push press

Barbelles Lifting Class

A) Strength
Zercher Squat: 4 x 6

B) Accessory

B1) Bulgarian Split Squats: 3 x 10
B2) Ring Dip Negative (or Strict): 3 x 5

C) Handstand and Headstand Practice

02 Nov 2018 - Announcing our 2018 Holiday Festivities: "Hope" for the Holidays

The Christmas Crackers are coming! And if you’ve tackled the Crackers with us before, you’ll know that our 12th and final Christmas Cracker is always a doozy. In previous years, you have taken on multiple benchmarks in one WOD, Macho Man, Karabel, the Gauntlet. I fondly remember our very first Christmas Cracker that included just about every CrossFit movement imaginable! And every year, we have kept the final Cracker a closely guarded secret until our members arrive at the box for their session.

This year, we’re doing something a little different…

I am going to tell you right now what the final Christmas Cracker will be!

On Saturday 8 December, the 12th Christmas Cracker will be the CrossFit benchmark WOD, “Hope”, as part of CrossFit 1864’s “‘Hope’ for the Holidays”

3 Rounds For Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatch (75/55 lb)
1 minute Box Jump (24/20 in)
1 minute Thruster (75/55 lb)
1 minute Chest-to-Bar Pull-Ups
1 minute Rest

Our Christmas Crackers this year and "‘Hope’ for the Holidays" will be in support of Bart’s Charity, our local NHS trust. Throughout November and December, we will be collecting toys to donate to Bart’s Charity. In exchange for donating a toy, you will be able to purchase a special “Hope for the Holidays” t-shirt for only £10 (cost price)!

We will be sending out more details soon on how you can donate a toy and get your hands on one of our super rad t-shirts, so keep your eye on the e-mail and blog.

More announcements still to come!


A) Strength
Sumo Deadlift: 3 x 3.2.1
* Rest 20 seconds between reps
* Rest 3 minutes between sets
* Add 0-5kg based on how last week felt

B) 2 x 5-8 of weakness movement:
Rack pulls
Deficit deadlifts
Top of the deadlift hold x ME

C) Accessory
Complete 3-5 rounds, for quality, of:
6-8 Sumo stance squats
10-12 Barbell hip thrust
15/15 Bulgarian split squat

Swim WOD

A) Skill
Choose either: 4 x 100m, 6 x 50m, 3 x 50m
Half the distance @ Breaststroke: 2 kicks + 1 Pull drill
Half the distance @ recovery
* Focus on keeping head down looking at the floor while kicking.

B) Main Set 1: Breaststroke
Choose either 16 x 100m, 16 x 50m, 16 x 25m
* Rest 40 seconds between reps
* Build in speed for first 4 sets, then hold for the next 4 sets
* After set 8, rest 3 minutes and repeat

C) Main Set 2: Front Crawl
Choose either 12 x 50m, 12 x 25m, 6 x 25m
* Focus here on breathing pattern. Aim for: breathing every 3 on sets 1-4, breathing every 5 on sets 5-8, breathing every 7 on sets 9-12
* Take 20 secs rest between reps

19 Aug 2018 – WOD


Engine Work (9 – 10 am)

Every 6 minutes for 24 minutes:
1 km Run
50 Walking lunges
* Wear a weight vest if feeling daring

Specialist Sunday (10 – 11.30 am)

A) Weightlifting: Snatch

A1) Overhead squat: 5 x 2, with 3 second pause on the bottom
* Perform a set every 2 minutes

A2) Snatch balance: 5 x 2
* Perform a set every 2 minutes

A3) Segmented snatch deadlift: 5 x 3
* Perform a set every 2 minutes

Women's Only Class (11 am - Noon)

A) Overhead squat: 5 x 2 with 3 second pause
* Perform a set every 2 minutes

B) Segmented snatch deadlift: 5 x 3
* Perform a set every 2 minutes

C) Every minute for 12-15 minutes, alternate between:
8/8 Bulgarian split squats
8/8 Dumbbell rows
10 Barbell bicep curls

02 Mar 2018 – Can you beat COach phil at ping pong??

This is the face Coach Phil made when he heard you thought you could beat him at ping pong...

Coach Phil is certain there's no way you can beat him at ping pong.

Well, it's time to prove Coach Phil wrong!

Join us on Saturday 14 April at Bounce in Farringdon for some ping pong!

We have two tables booked from 5 to 7 pm.

Sign up via Team up here (it's free, we just need to know how many people are coming). 


A) Strength

A1) Back squat: 3 x 6
* Add 0-5kg based on how last week felt
A2) Front squat: 1-2 x 8-12

B) Strength / Accessory

Complete 2-4 sets:
10/10 Bulgarian split squat
15 False grip ring rows
10/10 Single leg RDL

* Heaviest loads you can perform unbroken

05 July 2017 – WOD


A) Strength

4 sets of:
8/8 Bulgarian split squat
60 second wall facing handstand hold
8/8 Single arm high pull

B) Conditioning

In teams of two, with only one partner working at a time…

Complete a 5 minute AMRAP of:
Rowing or Assault bike for calories

Immediately into...

a 5 minute AMRAP of:
Wall ball (9/6 kg)

Immediately into...

a 5 minute AMRAP of:
Rowing or Assault bike for calories


03 June 2017 – WOD


A) Strength

A1) Bench press: 15 minutes to build to a heavy 5

A2) Alternating EMOM x 20

Minute 1: 10 Front squat
Minute 2: 10 Strict HSPU
Minute 3: 10 Bent over barbell row
Minute 4: Rest

Guidelines for A2
– Barbell movements: Increase by 2.5 to 5kg from last week
– Gymnastics: Unbroken is the aim, scale as needed

B) Strength / Accessory
3-5 Supersets:
10/10 Dumbbell Bulgarian split squat
15/15 Single leg glute bridge
15 Strict knees to elbows
Rest 90-120 seconds

08 Apr 2017 – Happy Birthday Coach Phil!

Happy happy birthday to Coach Phil! He's the Big 3-0!!

And in honour of Coach Phil's birthday, enjoy this BroSesh-style session!


A) Strength: Deadlift

1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x AMRep @ 90%

B) Strength: Accessory

3-5 rounds:
10-12 Dumbbell hex press
10-12 T-bar row
10-12 Bulgarian split squat
Max set strict toes to bar

Move with purpose from movement to movement
Rest 2-3 minutes between rounds

01 Apr 2017 – What I Learned from the 2017 CrossFit Open

Another Open has come and gone. We wait so long for the Open to arrive and then it goes by so quickly!

Every Open I've participated in has given me an opportunity to learn more about myself as an athlete; what motivates me, what my goals for the next year are, etc. It also serves as a welcome reminder of the progress and development the past year has brought me.

Here's what I learned from the 2017 CrossFit Open...

I do better when I don't have a goal or target for a particular workout.

Setting a goal for a particular workout, especially one I have never experienced, is like shooting hoops in the dark.

Goals of certain times or scores are inherently arbitrary and more often than not, when we set these targets, we sell ourselves short, aiming lower than we could potentially achieve. We do this because the harder the target, the higher the likelihood of failure, and nobody wants to fail, right?! On the flip side, sometimes when we decide on goals for ourselves, we unintentionally set unrealistic targets, which can often lead to frustration.

A more productive (and less stressful!) approach is to focus on the effort instead of the outcome.

My goal for each Open workout was simple. I would try my hardest, push into the 'dark place' and leave everything out on the floor. The result will be what it will be, but if my effort was my all I could walk away happy.

The effort is what gets you all the good stuff.

I have improved my mental toughness.

Giving your best effort is hard to do. This is because your best effort often results in you becoming very uncomfortable during a workout. Legs cramp, shoulders ache, lungs burn... you know the feeling!

Remember this is uncomfortable, not painful.

"Pain is stepping on a nail, breaking your leg, or losing a loved one." – Ben Bergeron

What you feel in a workout is just discomfort and, as humans, we are capable of withstanding very high levels of discomfort for very long periods of time.

What makes this possible is that thing that sits between the ears.

Your brain gives up long before your body. That voice in your head tells you to drop the bar, or you need to slow down on the rower, or you need a chalk break. But that little voice can also tell you to stay on the bar or to pick the pace up. What your body ends up doing just depends on which suggestion you listen to.

Improving my mental toughness is not something that just happened in the five weeks of the Open. Definitely not. I practiced this approach of pushing myself as hard as I could every time I trained throughout the past year. In doing this, I was able to develop my mental strength alongside my physical strength and conditioning in my workouts. I was ready for anything the Open could throw at me.

Control what you can control, forget about the rest.

How often do you find yourself, mid-workout, wondering what rep the person next to you is doing?

How often are you checking the leaderboard to find a score you should be able to beat?

Are you able to control what any other person is doing or what they are capable of?

Of course not! So why worry about it?

The key to success within any sport is focusing on the elements under your control. Comparing yourself to others or a position on the leaderboard is rarely a positive step. Instead it blinds you from the one thing that can give you the results: your best effort (refer back to my first lesson).

I am proud of my progress.

I like to use events such as the Open to see just how much I have progressed over the past year. It's rewarding to see that I have made gains in pretty much every aspect of my fitness. I am stronger, faster and with better endurance than this time last year.

The Open also serves as a reminder that there are always areas to improve upon.

"Happiness is a direction, not a place." – Sydney J Harris

Whenever we achieve goals or "arrive at our destination", we get a brief moment of satisfaction. The true feelings of joy come when we look back at the steps we took and the obstacles we overcame which lead us there... the journey! The journey of self-improvement and working to be better is where I find the most enjoyment. 

You are what you repeatedly do.

This can apply to any aspect of your life, but if we look at your health and fitness, we could be talking about your training, nutrition, sleep, stress management, recovery etc.

If you want to make giant leaps before next year, the time to begin is now.

Getting a month away from the Open and then deciding to dial in your nutrition, or finally spend some time on those double-unders or working on your pull-ups is too late.

"If you want to know who you are, just look at your habits over the past years. If you want to change who you are, change your habits. The best time to plant a tree was 20 years ago. The next best time is today." – Ben Bergeron

So if you already have goals or things you know you want to improve for next year, what are you waiting for? Get cracking on them!


A) Strength: Deadlift

1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
1 x AMRep @ 85%

B) Strength: Accessory

3-5 rounds:
10-12 Dumbbell bench press
10-12 Single arm dumbbell row, per side
10-12 Bulgarian split squat, per side

*Move with purpose from movement to movement
*Rest 2-3 minutes between rounds

Reminder: The "Hanging Out with the Crazy Ones" Challenge starts 1 April! Have you taken your progress photos yet??

11 Jan 2017 – Our First Strength in Balance Session


A) Strength: Front Squat

3 @ 82%
1 @ 88%
3 @ 82%
1 @ 90%
3 @ 82%
1 @ 93%

B) Conditioning
For time:
Thrusters (42.5/30 kg)
Toes to bar
* Time cap: 15 minutes

Strength in Balance (6.30 – 7.30 pm)

The next 8 weeks will focus on common issues that lead to lower back pain. This includes hip stability, core strength and mobility.


20 Sept 2016 – Sign up today: Handstand Workshop, Saturday 29 October

Join us for CrossFit 1864's Handstand Workshop led by Cathi Sell!

Saturday 29 October
1.30 - 3.30 pm
Registration fee: £40

This 2-hour, intensive workshop will provide participants with handstand-specific strength conditioning exercises and drills to improve flexibility, positioning and alignment in the freestanding handstand. The workshop will also give guidance on spotting others in the freestanding handstand and the different techniques to kick up in to a freestanding handstand.

To get the most out of this workshop, participants should be able to hold a 45-60 second, un-assisted, wall climb to wall-facing handstand hold. 

About Cathi
Cathi Sell has been training and performing in circus arts, with a background in dance and theatre, for three years. She trains full time and specialises in hand-balancing, partner acrobatics and floor acrobatics. Cathi has just returned from a year of intensive training in France, and will shortly continue her training with the National Centre for Circus Arts in London. 

Places are limited to 10 people, sign up today!

Click here to register


A) Strength: Sumo deadlift
5x2, building to a heavy double

B) Assistance
Every 90 seconds, for 9 minutes (3 sets each)
Interval 1: 10 Romanian deadlifts
Interval 2: 6/6 Bulgarian split squat

C) Conditioning
For time:
400m Run
21 Burpees
400m Run
15 Burpees
400m Run
9 Burpees

*Go hard & fast! Do not try and 'pace' this one. Go hard on the run then force yourself into performing fast burpees
*Feeling kooky? Then wear a weight vest...but only if you think you can maintain a hard & fast pace.