chest to bar hold

11 Feb 2018 – WOD

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics Development


24 x 15 second on : 15 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

3 Supersets:
10 Sumo deadlift
15 Hip bridge

3 Supersets:
10 Supernated grip barbell row
15/15 Dumbbell row

C) Conditioning: Optional

Specialist Sundays (10 – 11 am)

A) Clean pull-under
2 x 3
2 x 2
2 x 1

B) 3 Position Clean + Jerk
5-7 sets, building in load

C) Clean pull
5 x 3

Engine Work (9 – 10 am)

5 Rounds:
1 minute: Row for Calories
1 minute: Wall balls (9/6 kg)
1 minute: 10x10m Shuttle runs
1 minute: Rest

The 2018 Open at CrossFit 1864 kicks off on Saturday 24 February! 
Find out more about the Open on our recent blog and sign up for the Open here!

04 Feb 2018 – WOD

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics Development

24 x 15 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

20 minute AMRAP, for quality

10/10 Front foot elevated reverse lunge - Barbell in front rack
15 Hip bridge
10/10 Dumbbell row
15 Barbell bicep curls

C) Conditioning (Optional)

Specialist Sundays (10 – 11 am)

A) Snatch balance:
2 x 3
2 x 2
2 x 1

* You should be able to snatch balance more than your 1RM snatch, if not then we have found a area to develop!

B) 3 Position snatch
5-7 sets, building in load

C) Snatch pull
5 x 3

Engine Work (9 – 10 am)

4 x 3 minutes on : 3 minutes off:

20 Burpees to target
15/10 Calorie row (or 12/9 assault bike)
Max dumbbell snatch in the remaining time

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.

21 Jan 2018 – Introducing our Women's Only Class

Time to get on those strict gymnastics gainz, ladies!

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

Conditioning
2 rounds for max reps
3 minutes: Assault bike or rowing for calories
60 seconds: Rest
3 minutes: Dumbbell box step-overs (20 inches) 
60 seconds: Rest
3 minutes: Burpee pull-ups
60 seconds: Rest

Specialist Sundays (10 – 11 am)

A) Weightlifting: Snatch

A1) Snatch push press + overhead squat: 4 x 3 + 3

A2) Heaving snatch balance + Snatch pull under: 4 x 3 + 3

A3) 3 Position snatch (Mid thigh, below the knee, floor): 5-7 sets

Women's Only Class (11 am – Noon)

A) Gymnastics Development
32 x 10 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

B1) Posterior Chain Development

3 Supersets, rest 2-3 minutes between sets:
6 Romanian deadlifts @ tempo 41X1 12
Weighted hip bridges @ tempo 41X1
24 Elevated lunges (12 per side)

B2) Mid/Upper Back Development
3 Supersets, rest 2-3 minutes between sets:
6 T-bar row @ tempo 41X1
12 Ring row @ tempo 41X1
24 Rear delt raise

C) 21-15-9
Dumbbell snatch
Burpee over the dumbbell

18 July 2016 – Thinking outside the Box...

We all love coming down to our second home, walking through those big blue doors, hearing the clang 'n bang of weights dropping, music pumping, people shouting, and filling our nostrils with that unique aroma of sweat mixed with chalk dust (ok, maybe not that last bit so much...) However, sometimes you can't make it down to the box for your training, or maybe, some days, you just want to try something different.

Time to think outside the Box!

To help you, your coaches have put together a few workouts you can do outside of the box. Want to make like Michael Phelps and get some poolside training in? Well, it's time to don those goggles. Beautiful day to be in the park and want to get your sweat on before you sit down to a nice picnic? Your training plan is sorted. Stuck in the house waiting for an IKEA delivery that's probably never going to show? Check this blog for your very own Living Room WOD.

Swimming WODs

20 minute AMRAP:
Swim 25m
10 Push-ups
Swim 25
10 Air squats


"I go, you go", 20 minute AMRAP
Swim 50m
7 Poolside muscle-ups

Greenwich is great for hill sprints!

Park WODs

Find a hill that takes 10-15 seconds to sprint up (when fresh)
Every minute on the minutes, for 20 rounds:
1 Hill sprint, recovery walk down


In 18 minutes, get as far as possible:
Sprint 10m
10 Push-ups
20 Air squats
Sprint 20m
10 Push-ups
20 Air squats
Sprint 30m
10 Push-ups
20 Air squats
...Increase the sprint by 10m on each round


Living Room WODs

Bottom to Bottom Tabata Squats

20 seconds of max air squats followed by 10 seconds of rest for 8 sets (or 4 minutes in total).
- The 10 seconds of rest is spent in the bottom of the air squat position.
- Your score is the number of squats for each set.
- Make sure when you're holding the bottom of your air squat, you're holding a good position (no matter how badly it hurts!) 


15 min AMRAP:
5 push up
10 walking lunges
15 sit ups


"Death by Burpees"

Complete one burpee on the start of the first minute, two burpees on the second minute, three burpees on the third minute, and so on until you can no longer complete the number of burpees in the minute.

WORKOUT OF THE DAY

This is the first day of a De-load Week. Use this week's sessions to focus on perfect technique over heavy loads and, during conditioning pieces, move at a hard, but sustainable pace.

A) Gymnastics

Every minute, on the minute, for 15 minutes, alternate between:
Minute 1: 20-30 second chest to bar hold
Minute 2: 10m Handstand walk OR 20 second handstand hold (freestanding/wall facing)
Minute 3: 3 Skin the cats

B) Conditioning

Work in teams of two.
Complete as many rounds as possible in 20 minutes of:
10 Calorie row
15 Wall Balls (9/6 kg)
15 Kettlebell Swings (24/16kg)

*Alternate exercises: Team member 1 starts with the row. When they reach 10 calories, team member 2 starts the wallballs. When they finish 15 wallballs, team member 1 starts the KB swings. When they finish, team member 2 starts rowing, and so on and so forth.

14 June 2016 – It's time to Battle!

We are very excited to announce that we will be taking part in the London Box Battles! Our first battle is a team competition against CrossFit Central London on Saturday 16 July at 2.30 pm.

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 key details for our competition?

We will be going up against CrossFit Central London on Saturday 16 July at 2.30 pm. This round will be a same sex, partner competition, with a max of 15 teams from each box. Central London will be hosting the event, so any participating athletes will need to arrange travel to their gym. 

What are the WODs?

The WODs for this round have just been announced on the London Box Battles Website. You can find the WODs here. You and your partner must be participating in the same division. Not sure which division you should be in? Ask a coach for advice!

How do I register?

There is a registration fee of £30 per team. To participate, your team will need to register via the London Box Battles Registration page, here. This fee goes towards the prizes for the overall division winners and a BBQ after the event.

We will also have a sign-up sheet at the box - if you want to participate but don't have a partner, put your name down with the group you would like to compete in and we will match you up! NB putting your name on the sign-up sheet does not register you for the competition! You still need to register via the London Box Battles page.

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


WORKOUT OF THE DAY: Testing Week, Day 2

A) The 'Other' Tests: Side Plank
Right side for max hold
- Rest 90 seconds –
Left side for max hold

B) Strength Testing
B1) Choose either front squat or back squat: Establish a 1 rep max

*Choose whichever variation did 10 weeks ago!

C) Gymnastics
C1) Choose either ring dips or push-ups: Perform 1 set for max reps
C2) Choose either strict pull-ups or chest to bar hold: Perform 1 set for max reps

D) Aerobic Capacity Test
2000m Row time trial

 

08 June 2016 – All The Thrusters

WORKOUT OF THE DAY

A) Strength / Stamina: Thruster

A1) 10 minutes to establish a 3 rep max

A2) Every 3 minutes complete a set of thrusters
3 reps @ 95%
10 reps @ 75%
3 reps @ 90%
15 reps @ 70%
3 reps @ 85%
20 reps @ 65%

B) Gymnastics

Every minute on the minute for 18 minutes (6 sets per movement), alternate between:
Minute 1: 45+ seconds of hollow hold for 3 seconds to V-Tuck
Minute 2: 30 seconds chest to bar hold
Minute 3: 30 second dip support

02 June 2016 – WOD

Rob enjoying that post-Murph feeling!

WORKOUT OF THE DAY

A) Conditioning

3 Rounds, each for time:
30 Burpees
20 Pull-ups
10 Shoulder-to-overhead (60/40 kg)

- Rest 2 minutes between rounds
- Time cap: 20 minutes


B) Gymnastics

Every minute, on the minute for 15 minutes (5 sets per movement), alternate between:
Minute 1: 40 seconds of hollow hold for 3 seconds to V-Tuck
Minute 2: 25 seconds chest to bar hold
Minute 3: 25 second dip support

23 May 2016 – Murph is Coming.... in one week!

Memorial Day Murph is just one week away! And you thought Woehlke was rough...

Don't forget to sign up via Team up, let us know your target time on our Facebook page, and bring in your donation for our chosen charity, Deptherapy.

WORKOUT OF THE DAY

A) Strength / Stamina

3 Rounds, each for time, of “Double DT”:
24 Deadlifts (70/47.5 kg)
18 Hang power cleans (70/47.5 kg)
12 Push jerks (70/47.5 kg)

- Rest 2 minutes between rounds
- Time cap: 20 minutes


B) Gymnastics

Alternating EMOM x 12
Minute 1: 30 seconds of hollow hold to tuck sit, hold for 3 seconds on the top and bottom positions
Minute 2: 15-20 seconds chest to bar hold
Minute 3: 15-20 seconds dip support

30 Mar 2016 – Testing Week, Day 2

WORKOUT OF THE DAY

A) Strength Testing

A1) Choose either front squat or back squat: Establish a 1 rep max

B) Gymnastics

B1) Choose either ring dips or push-ups: Perform 1 set for max reps
B2) Choose either strict pull-ups or chest to bar hold: Perform 1 set for max reps


C) Aerobic Capacity Test

Time trial: 2000 m Row

19 Aug 2015 – Your top 3 goals & how to hit them!

unicorn1864.jpg

So your goals have been set, let the good times roll! You can just carry on with your day to day lives and your goals will be brought to you by a leprechaun riding a unicorn, that farts rainbows (ahh, if only!). 

Writing down your goals is just the first step. Unless you change something about what you are currently doing then ain't nothin' gonna change and your goals and visions will stay as just that. 

So, I have put together some information to get you started based on the most popular goals we've seen so far..

Goal 1: Mobility

Mobility has formed a huge part of your goals, from tight ankles to stiff upper backs. This makes us happy because it shows us that you all understand how important good mobility is to achieving better movement! 

There are 3 areas you need to address to make your mobility gains stick.

Mobilise: Think mashing (lacrosse ball, barbell, a Super Friend's foot!) and stretching drills. You need to do a minimum of 1-3 drills per day, spending at least 2 minutes per side on your problem areas. To help with this head over to Youtube, type in MWOD and whatever body part you are working on e.g. MWOD shoulder or MWOD ankle. Reams of resources right there.

Activate: Chances are that if something is 'tight' or 'short' that something else is not doing its job properly (often the opposing muscles). For example, when the chest is tight and the shoulders are rounded then the muscles of the upper back are elongated and in a 'weakened' position. This can impact your shoulder function. 

The majority of the population who are desk-bound will fall into this category, so here is a great shoulder protocol called Iron Symmetry. Mobilise the tight bits around the shoulder (chest, triceps, lats, serratus) then hit these drills. This is a great protocol for those of you who suffer with shoulder pain.

If you mobilise your lower half (hips and ankles) then simple bodyweight squats and lunges, focusing on correct movement is a great way to re-enforce your new mobility gains. Mobilise then perform 30-50 of your best reps.

Strengthen: You will get at the gym. Learning to move correctly and using your new ranges of motion will help you to develop strength in the right areas.

Goal 2: Body Composition

Our next most popular goal was related to body composition, in particular fat loss. 

Nutrition is the basis of any successful training program, you cannot out-train a bad diet, it just won't happen. So we advise that you stick to Greg Glassman's (Founder of CrossFit) words of wisdom "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat."  Basically cut out the processed crap and added sugar and replace it with whole, natural real foods. 

Here are 3 top resources to get you going:

1) Not sure how much to eat, but don't want to count weigh and measure food? Precision Nutrition has a great portion guide which is super easy to use.
2) Clueless on what foods you should be eating and what needs to be binned? Check out this guide to good food choices. 
3) Wondering whether you have to eat like this alllll the time? We encourage you to enjoy favourite foods, just in moderation. In general you want to aim to eat 80%+ of your meals following the food guidelines. In 20% of meals you can have a little leeway and enjoy your favourite foods (just don't go crazy). If you follow this '80/20 rule' you can still get the results you are after while maintaining a social life. Here is a great guide to Nutritional Off-Roading.

If you need more of a helping hand with your nutrition then you could also consider using the CrossFit 1864 Nutrition Program!

Goal 3: Gymnastics

Pull-ups dominated your goals, along with push-ups, muscle-ups and other gymnastic elements. 

This is going to require some extra work on your behalf. Whilst we do these movements in the classes you will need to be attacking this goal several times a week.

A great tool you can use is called volume training. This targets movements using specific and repetitive training for a particular weakness. This method can be used for any movement, from practicing a backhand technique in tennis, shooting free throws in basketball, or pressing to handstand in gymnastics. The goal is to develop proprioception and endurance (the ability to reproduce something many times over and over) in that specific movement pattern.

We also have a much more encompassing approach, our six week course, Developing Gymnastics Strength: Pull-ups and Dips. This 6 week course will focus on pull-ups and push-ups/ring dips - designed to get your first ones or improve your capacity in the movements if you already have a few strict ones. The course includes elements of strength development, volume training and specific assistance exercises that are key to developing these movements. Sign up here or email maria@crossfit1864.com for more info.
 

WORKOUT OF THE DAY

A) Every 2 minutes for 20 minutes - Alternate between:

A1) 5 Back squat
A2) 10 Plate face pulls + 40m Overhead walk

B) Assistance Supersets

For 15 minutes, cycle through:
10 Good mornings
15 Glute bridges
20 second chest to bar hold
25 second hollow hold, weighted
- Aim for 2-4 rounds

13 Apr 2015 – Find your Deadlift 3 RM and Gymnastics Testing

Ness and Tully face off before our Sympathy Pains WOD.... thanks to everyone who came down!

WORKOUT OF THE DAY

A) Deadlift: Establish a new 3 rep max

B) Gymnastics Testing
B1) Strict pull-ups (or chest to bar hold): 1 set for max reps
B2) Ring dips (or push-ups): 1 set for max reps

C) 5 rounds for time of:
5 Deadlifts (125/85 kg)
10 Burpees