burpees over the bar

12 Jan 2019 - Member Appreciation Week: ZapSpace Trampoline Park

On Saturday 12 January, the penultimate day of our Member Appreciation Week, we'll be headed out for a Box Social at ZapSpace Trampoline Park in Stratford!

With 3 storeys of trampoline, and games such as Power Tower, Battle Beam and, of course, Dodgeball, there's no better way to spend your Saturday afternoon!

We will be meeting at ZapSpace at 3 pm and entry in to the park costs £12 for the first hour (+ sock hire) and £9 for an additional hour.

Have fun being a kid again!


WORKOUT OF THE DAY

CrossFit

A) Conditioning

For time:
2 rounds of:
10 Snatch (50/35 kg)
12 Burpees over the bar
Then, 2 rounds of:
10 Snatch (35/25 kg)
12 Burpees over the bar

* Time cap: 18 minutes

Competition Class

A) Gymnastics Skills

A1) 10-15 minutes on handstand walking, then 3-5 attempts at a max distance

A2) 10-15 minutes on bar muscle-up technique technique, then: 3-5 sets

* Work until technical failure


B) Conditioning

2018 Regionals Event 4

For time:
2 rounds of:
10 Snatch (80/55 kg)
12 Burpees over the bar
Then, 2 rounds of:
10 Snatch (50/35 kg)
12 Burpees over the bar

25 Jan 2018 – WOD

Less than one month until we kick off the 2018 CrossFit Open at CrossFit 1864! Find out more about the Open on our recent blog and sign up for the Open here!


WORKOUT OF THE DAY

A) Conditioning: Threshold

In 10 minutes:
Run 1 mile
In remaining time, perform an AMRAP of:
3-6-9-12
Thrusters (42.5/30 kg)
Burpees over the bar

– Rest 3 minutes – 

In 7 minutes:
Run 800 m
In remaining time perform an AMRAP of:
3-6-9-12
Shoulder to overhead (60/40 kg)
Burpees over the bar

– Rest 3 minutes –

In 4 minutes:
Run 400m
In remaining time perform an AMRAP of:
3-6-9-12
Front squat (80/50 kg)
Burpees over the bar

31 December 2017 – WOD

WORKOUT OF THE DAY

Specialist Sundays (11.30 am – 12.30 pm)

A) Weightlifting: Clean & Jerk

A1) Tall split jerk + Behind the neck press in split jerk stance
4 x 3 + 3
*Keep this light, focus on footwork and driving under the bar on the tall jerk

A2) Jerk dip + Split jerk:
4 x 2 + 1
*Keep this light, focus on position of dip and drive

A3) Front squat + Split jerk
4-6 x 1+1
*Build in load

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Every 20 seconds for 7 minutes @ 70% 1RM:
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 @ 70% 1RM

B) Gymnastics: Muscle-up Development

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

B2) Repeat above complex on the bars

C) Conditioning

3 Rounds for time:
15 Chest to bar pull-ups
12 Burpees over the bar
9 Squat cleans 60/50kg

Engine Work (9 – 10 am)

For time:
400m Run
50 Wall balls (9/6 kg)
400m Run
35 Deadlifts (60/40 kg)
400m Run
20 Burpee box jump overs (24/20 in)
400m Run
35 Deadlifts (60/40 kg)
400m Run
50 Wall balls (9/6 kg)

Reminder
There are no classes on Monday 1 January.
Happy New Year's!

25 September 2017 – Weekly Mindset Focus: Fixed vs Growth Mindset, Pt. 1

A mindset is a set of beliefs or a way of thinking that determines one's behaviour, outlook or mental attitude

In a fixed mindset, people believe their basic qualities, like their intelligence or talent, are fixed traits. They spend their time documenting their intelligence or talent instead of developing them. They also believe that talent alone creates success, without effort, and if you are bad at something, that's just the way it is.

In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work. This view creates a love of learning and a resilience that is essential for great accomplishment.

Which of the 4 statements do you agree with most:

1: You have a certain amount of talent and you can't do much to change it
2: You can learn new things, but you can't really change how talented you are
3: No matter how much talent you have, you can always change it quite a bit
4: You can always substantially change how talented you are

Which do you think represents a fixed mindset, and which a growth mindset?


WORKOUT OF THE DAY

Cardiac Power / V02 Max (Speed / Power Group)

10 x 1 minute on : 2 minutes off, alternate between A1 and A2

A1) 8 Deadlifts (125/80 kg)
In remaining time, perform a max calorie row

A2) 12/9 Calorie row
In remaining row perform a AMRAP of box jump overs (24/20 in)

Lactate Threshold (Capacity Group)

4 x 5 minutes on : 5 minutes off

A1) 800m run
In the remaining time, perform an AMRAP of:
15 Deadlifts (60/40 kg)
15 Box jump overs (24/20 in)

A2) 600m run
In the remaining time, perform an AMRAP of:
12 Deadlifts (82/50 kg)
12 Box jump overs (24/20 in)

A3) 400m Run
In the remaining time, perform an AMRAP of:
9 Deadlifts (100/70 kg)
9 Box jump overs (24/20 in)

A4) 200m Run
In the remaining time, perform an AMRAP of:
6 Deadlifts (125/85 kg)
6 Box jump overs (24/20 in)

WEEKLY RECOVERY PROTOCOL

Sleep
- Where the progress from your training takes place. Poor sleep = Poor progress
- 8 hours minimum > This is under your control!
- Create a sleep routine, 30 minutes before bed e.g. no tv, read a book, stretch, meditate

22 August 2017 – WOD

WORKOUT OF THE DAY

B) Strength

Every 3 minutes, for 18 minutes of:
5 Deadlifts @ 75-80% @ tempo 31X1
10 High box jumps (jump up, step down)

*For the deadlifts, we are looking at speed on the way up, with a controlled descent and a pause on each rep

B) Conditioning

10 minute AMRAP:
10 Power cleans (70/45 kg)
10 Burpees over the bar
10 Chest to bar pull-up

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

06 July 2017 – WOD

Have you marked your diary for Kilos for a Cure on 21 October 2017??

A) Weightlifting: Clean & Jerk

Every 2 minutes, for 16 minutes:
High hang clean + hang clean + clean + jerk

* Build load over the course of the 8 sets to a technically sound max

B) Conditioning

Every minute, for 12 minutes:
2 Cleans (Power or squat)
6 Burpees over the bar

*Load can vary from minute to minute

MOBILITY DRILL OF THE WEEK

25 June 2017 – WOD

CrossFit (11 am - 12:30 pm)

A) Every minute for 10 minutes
2 Power cleans + 2 Push jerks
*Pause for a count of 2 in the catch position of each clean and each jerk
*Build in load over the 10 sets

B) Conditioning
21-15-9
Power clean & Push jerk
Burpee over the bar
*Focus on marking the receiving positions on the clean & jerk
*Choose a load that allows you to focus on the technique
*We are looking for movement over speed

Competition Class (9.30 – 11 am)

A) SID Q.1
21-15-9
Ground to Overhead
Burpee over bar

B) Strength - Density: Back Squats
Complete 3 sets of:
5 Back squats
30 seconds rest
5 Back squats
30 seconds rest
5 Back squats
30 seconds rest
5 Back squats
30 seconds rest
5 Back squats

* Rest 5 minutes between sets
* Every set should be unbroken
* Start lighter than you think. We will be repeating this for a few weeks so you will have chance to increase loads


C) Gymnastics Skill Development: Muscle-ups

Engine Work (8.30 – 9.30 am)

A) Conditioning
5 rounds:
12 Dumbbell thrusters (unbroken)
600/500m Row, as fast as possible
– Rest 2 minutes –

MOBILITY DRILL OF THE WEEK

10 Feb 2017 – Reminder: Will you be my Swolemate Throwdown This Sunday!

Remember: The "Will You Be My Swolemate?" Throwdown is 12 February!
There will be no regular classes this Sunday.

WORKOUT OF THE DAY

A) Conditioning
At 00:00 complete 3 rounds:
10 Dumbbell thrusters (22.5/17.5 kg)
15 Toes to bar

At 12:00, complete 3 rounds:
10 Power cleans (60/40 kg)
15 Handstand push ups

At 24:00, complete 3 rounds:
10 Front squats (70/45 kg)
15 Burpees over the bar

MOBILITY DRILL OF THE WEEK

ARE YOU SIGNED UP?
CLICK HERE TO REGISTER FOR THE 2017 CROSSFIT OPEN

(and don't forget to list CrossFit 1864 as your affiliate!)

12 Jan 2017 – Skill Development: Muscle up

WORKOUT OF THE DAY

A) Muscle-up Development
3 rounds:
10 second ring support
3 Strict chest to bar chin-up
3 Muscle up transition

- Then -

15 Pull + Pause + Transition

B) Conditioning
12 Minute AMRAP:
60 Burpees over the bar
30 Overhead lunges (42.5/30 kg)
10 Muscle-ups (bar or rings)

MOBILITY DRILL OF THE WEEK

02 Jan 2017 – Programming Update for 2017

2017 is here!

Before we discuss the plan for your continued gainz, let's take a second to re-visit just what was achieved in 2016.

Here are some interesting facts about the programming from the past year, overall we had the following percentages amongst the common domains*:

Weightlifting 47%
Gymnastics 30%
Mono-structural23%

*This is an approximation based on your regularity of training, and which days you attended.

It is clear we have had a strength-biased program the past year. Strength is a necessity of all athletic performance. The stronger you get, the better you will perform. In CrossFit and other athletic endeavours, there is no exercise that does not involve strength.

With that, the most common barbell movements were deadlifts, back squats and power cleans. The observant amongst you may notice that these are all hip dominant movements, and the very eager enthusiast amongst you may also notice we have two 'slow lifts' (deadlift and squat) along with a 'fast (or explosive) lift' (power clean)

Why is this important?

The primacy of core strength and conditioning in this sense is supported by the simple observation that powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess and nearly everyone we’ve met with that capacity was a great athlete. Running, jumping, punching and throwing all originate at the core. - Greg Glassman

In gymnastics, it was the burpee (a lot of them), followed by pull-ups and then toes to bar, and you ran way more than you rowed (so stop complaining about rowing wods!)

17% of our workouts were sprints (<5 minutes), 70% of our workouts fell within the short or medium time domains (5-15 minutes), and just 7% of workouts were long (15+ minutes).

"Anaerobic activity (short, intense work!) is unique in its capacity to dramatically improve power, speed, strength, and muscle mass. Anaerobic conditioning allows us to exert tremendous forces over a very brief time. Perhaps the aspect of anaerobic conditioning that bears greatest consideration is that anaerobic conditioning will not adversely affect aerobic capacity! In fact, properly structured, anaerobic activity can be used to develop a very high level of aerobic fitness without the muscle wasting consistent with high volume aerobic exercise!"

I also know that this last year of programming worked extremely well, and I know this because Beyond the Whiteboard has all the information for me! To highlight our 2016 Golden Kettlebell Award winners for "Most Improved Athletes", Melissa has gone from a fitness level of 47 to 70 and Dutch fromlevel 60 to level 68 (so I think your votes were pretty accurate!)

This progress has not been limited to just these two... all we have to do is take a look at the results and PBs from the Christmas Crackers to see the phenomenal improvements each and everyone of you has made. It is worth noting that progress is much more than just the physical improvements, but the mental state as well, and some of you have taken great strides recently with your approach to your training and your health, kudos team!

Onwards

So what do we have in store for 2017?

The beginning of the year means the CrossFit Open is approaching, and we have around eight weeks until it kicks off.  So the next cycle is going to focus on the Open.

Whilst we never know what Dave Castro will give us, we can look at previous years and spot some trends. If we look at the more complex gymnastics, we can guess what we are likely to see…

The 2014 Open: Toes to bar, chest to bar pull-up, muscle-ups (rings),
The 2015 Open: Toes to bar, chest to bar pull-ups, muscle-ups (rings), Handstand Push-ups
The 2016 Open: Toes to bar, chest to bar pull-ups, muscle-ups (bar), Handstand push-ups

…Ow and lots of burpees and double unders!

More Gymnastics!

Each week in the lead up to the Open you will be working on everything from skill work to strength work for all of these gymnastics movements. This will be the core of the next 8 weeks.

Each day, the first portion of the class will be very specific with the primary goals of increasing positional strength, stability and mobility. There will also be focused days on double unders and kipping efficiency, muscle-up strength and improved overhead strength and mobility.

The general programming will keep its underlying strength bias and we will be enjoying a little squat cycle (back squat on Monday and front squat on Wednesday). The volume of squatting will be low, but the intensity will be high. You have experienced some of this very recently with the wave loading patterns.

Finally, the conditioning components will take on more of an Open workout feel.

New Classes for 2017

Don't forget, we've recently sent out an email announcing our new Strength in Balance and Specialist Sunday classes. These classes start week commencing 8 January and will be a solid complement to our new programming cycle.


WORKOUT OF THE DAY

A) Strength: Back squat
5 @ 80%
1 @ 85%
5 @ 80%
1 @ 88%
5 @ 80%
1 @ 91%

B) Snatch technique
B1) Cuban press complex x 10 - with dowel rod or training bar, go slowly!
B2) Snatch balance: 3 x 3
B3) Snatch pull-under: 3 x 3

C) Conditioning
3 Rounds for time:
30 Double under
15 Burpees over the bar
10 Squat snatch (60/40 kg)

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