burpees

01 Dec 2018 - The Whizzards of WOD G-Force Throwdown

The Christmas Cracker we were least looking forward to… it’s time to say Bon Voyage to our beloved Coach Whizz!

Thank you Whizz for everything you have done for all of us these past years! You have been an amazing coach, an epic athlete, and even more, a great friend and we will miss your chill funk playlists, putting your black t-shirts in lost & found, your weird variations of twisting bear, but most of all, we will miss you!

The Whizzards of WOD G-Force Throwdown will kick off at 9 am (we had to start a little earlier than planned to get all of our heats in!) with heats running every 10 minutes. Don’t forget to sign up for your heat for this workout via the Google Sheet.

Be sure to come in early and stay late to cheer your fellow athletes on!

This one’s a doozy….


THE SIXTH CHRISTMAS CRACKER

"Death Race"
5 Rounds for time:
15/10 Calorie assault bike (or row)
10 Burpees

13 May 2018 - WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

"Fortitude"

Every minutes, for 30 minutes, alternate between:
15 Calorie row
15 Burpees

Specialist Sundays (10 – 11 am)

A) Weightlifting - Snatch

A1) High hang snatch: 5 x 3

A2) Snatch with pause above the knee: 5-7 x 1

A3) Snatch push press + overhead squat: 4 x 3+1

Women's Only Class (11 am – Noon)

A) Gymnastics

A1) Pike press to headstand: 10 x 1

A2) 3-5 sets of:
3-5 Handstand Push-Ups (or negatives)
3-5 Strict chin-ups

A3) 3-5 sets of:
10 Ring push-up
10 Ring rows

28 Jan 2018 – Join us for Coach Maria's Sympathy Pains WOD!

In case you didn't notice, Coach Maria is preggo! Yup, in a few short months we will be welcoming Baby Coach into the CrossFit 1864 family.

To celebrate (and also to give you guys a small taste of the joys of training with a big bump!), on Saturday 10 February from 9.30 am, we will be hosting a Sympathy Pains team WOD!

The class is free and open to all members. Please register via Team-up here to help us get an idea of numbers.


WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics Development

32 x 12 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

Every minute for 18-24 minutes, alternate between:
16 Back rack reverse lunge
10/10 Dumbbell reachbacks
Rest
8 Pendlay row
10 Dumbbell rear delt raise
Rest

C) Conditioning: TBA

Specialist Sundays (10 – 11 am)

A) Snatch

Establish a 1 rep max

B) Clean & Jerk

Establish a 1 rep max

Engine Work (9 – 10 am)

In teams of 4, complete 3 rounds each (12 total) of:
500m Row
30 Thrusters (42.5/30 kg)
20 Burpees

* Teams get only one work station per exercise and one “rest” station.
* Athletes may not advance to the next work station until teammate has moved on from the station in front of them.

17 Dec 2017 – WOD

WORKOUT OF THE DAY

SPECIALIST SUNDAYS (11.30 am – 12.30 pm)

A) Weightlifting:  Snatch

A1) Snatch deadlift at tempo + High pull
5 x 1

* Take 10 seconds to get the bar from the floor to the hip (Shoulder remain over the bar),
* Then finish with a fast hip extension and high pull


A2) Muscle snatch + Heaving snatch balance
5 x 1 + 2

A3) Snatch
6 x 1+1
*Perform as singles with a drop and re-set

COMPETITION CLASS (10 – 11.30 am)

A) Weightlifting

A1) Every 20 seconds for 7 minutes:
R1: 1 Power clean
R2: 2 Power clean, touch and go
R3: 3 Power clean, touch and go
R4: Re-set to 1 rep

A2) Repeat A1 with Power snatch

B) Gymnastics: Muscle-up Development

B1) 7 sets of this complex, for quality
3 Kipping swings
2 Pull to hip
1 Muscle-up

B2) 7 sets of this complex, for quality
3 False grip pull to sternum (or below)
2 Transitions
2 Dips

C) Conditioning

21-15-9
Front squat (60/40 kg)
Toes to bar

ENGINE WORK (9 – 10 am)

Working with a partner, complete the rowing distances below, alternating after each row

200m Row (Complete 10 Burpees before your partner finishes their row)
400m Row (Complete 15 Burpees before your partner finishes their row)
600m Row (Complete 20 Burpees before your partner finishes their row)
800m Row (Complete 25 Burpees before your partner finishes their row)
1000m Row (Complete 30 Burpees before your partner finishes their row)

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)

11 Oct 2017 – Gymnastic Skill Development: Handstands

WORKOUT OF THE DAY

A) Gymnastics Skill Development: Handstands & Handstand Walking
Every minute for 12 minutes, alternate between:
15-20 Wall facing shoulder taps
1-3 Handstand walk to wall
5-10m Handstand walk

B) Conditioning

Every 4 minutes for 28 minutes:
350m run
15 Burpees
* Perform each round as quickly as possible
* Wear a weight vest if you are a ninja

WEEKLY RECOVERY PROTOCOL

 Active Cool Down

The main aim of the cool-down is to promote recovery and return the body to its pre-workout state. During a high intensity training session, your body goes through a number of stressful processes: muscle fibers, tendons and ligaments get damaged, and waste products build up within your body. The cool-down, performed properly, will assist your body in its repair process. 

A simple structure for a cool down is as follows:

  1. 5-10 minutes of easy, steady state aerobic work (jog, walk, row, cycle) 
  2. 5-10 minutes of mobility work (simple yoga-esque movement sequences, just google '5 minute yoga')
  3. 5-10 minutes of foam rolling

10 September 2017 – WOD

*Next week we will be re-testing some elements from our previous testing week.
*Today is a chance to get in some skill work and then get your sweat on at the end

WORKOUT OF THE DAY

CrossFit (11 am – Noon) & Engine Work (8.30 – 9.30 am)

A) Gymnastic Skill Work

B) Conditioning

Row for distance, with death by burpees

*On the call of 3, 2, 1 Go athletes begin rowing
*At the top of minute 1 athletes must complete 1 burpee before continuing to row
*At the top of minute 2 athletes must complete 2 burpees before continuining to row
*Continue to row as far as possibe until you cannot complete the burpees within the minute

Competition Class (9.30 – 11 am)

A) Gymnastics

Alternating EMOM x 8
Minute 1: Muscle-ups @ 70% max set
Minute 2: Row @ easy to moderate pace

B) Weightlifting: Hang snatch + Snatch

B1) Build to a heavy single for the day

C) Conditioning

Row for distance, with death by burpees

*On the call of 3, 2, 1 Go athletes begin rowing
*At the top of minute 1 athletes must complete 1 burpee before continuing to row
*At the top of minute 2 athletes must complete 2 burpees before continuining to row
*Continue to row as far as possibe until you cannot complete the burpees within the minute

MOBILITY DRILL OF THE WEEK

30 July 2017 – Bring on the Burpees...

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Gymnastics

28 x 15 seconds on : 20 seconds off, rotate between:
Ring support
Dip support
Chin over the bar hold
L-Sit
* Increased time & increase rounds on last week

B) Conditioning

"CrossFit Open 12.1"

7 minute AMRAP of:
Burpee to a 6" target

Competition Class (9.30 - 11 am)

A) Gymnastics

Alternating EMOM x 12:
Odd minutes: Muscle-ups @ 40% of max unbroken set
Even minute: 40 Double unders

B) Conditioning

12 minute AMRAP:
20 Power clean (60/40 kg)
15 Toes to bar
30 Double unders
-
15 Power clean (70/45 kg)
15 Toes to bar
30 Double unders
-
10 Power clean (80/50 kg)
15 Toes to bar
30 Double unders
-
5 Power clean (90/55 kg)
15 Toes to bar
30 Double unders

In remaining time AMRAP Power clean (90/55 kg)

Engine Work (8.30 - 9.30 am)

A) Conditioning

6 x 2 minutes on : 2 minutes off
15/12 Calorie Row
AMRAP in remaining time:
5 Thrusters (40/30 kg)
7 Burpees over the bar

MOBILITY DRILL OF THE WEEK

01 July 2017 – Good luck to Gareth and Lis!

All the best of luck to Gareth and Lis at the Rainhill Trials this weekend! Smash it guys!

WORKOUT OF THE DAY

In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell walking lunges (front rack) (22.5/17.5 kg)
100 Box jump overs

* Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total.
Designated resting positions:
Burpees = Dumbbells extended overhead
Dumbbell lunge = Hanging from a Pull-Up Bar
Box jump overs = Plank on elbows

MOBILITY DRILL OF THE WEEK

20 June 2017 – Announcing: WOD with a Friend, Sunday 9 July

You love CrossFit. You love the banter with your fellow athletes before a WOD starts; you love the community; you love learning new skills; you love challenging yourself and pushing beyond your limits; you love the post-WOD endorphins; you love the progress you're making and the fact that you're now feeling healthier, fitter, and stronger than you have ever felt before. 

So why not share the love with your friends, family and co-workers?

Do you know someone you think would love CrossFit and being part of our community?

Bring them in on Sunday 9 July for our "WOD with a Friend"!

We will be hosting a special partner WOD on Sunday 9 July in our 11 am class and we want you to bring your friends along! The session is free for all members and their friends. 

Sign up via Team-up here and e-mail Coach Maria with any questions!


WORKOUT OF THE DAY

A) Weightlifting: Clean

Every minute, on the minute, for 12 minutes, perform:
2 Cleans, touch and go
* Build over the course of the 12 sets to a heavy double

B) Conditioning

Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell swings (32/24 kg)
5 Burpees

ENGINE WORK: AEROBIC CAPACITY

A) Speed Endurance
Row 1 x 1000m warm-up (practice technique)
– 2 minute rest – 
3 x 250m fast + 150m easy
– 2 minute rest –
3 x 150m faster + 150m easier
– 2 minute rest –
3 x 100m fast + 150m easiest
– 2 minute rest –

650m Cool down

Pacing
Fast pace: 2km PB pace
Easy pace: 2km PB pace + 20sec/500m

MOBILITY DRILL OF THE WEEK