chest to bar pull ups

23 Jan 2019 - WOD


A) Gymnastics Skill: Kipping / Butterfly Pull-Ups

B) Conditioning
20 minute AMRAP:
25 ft Single arm overhead walking lunge, right side (22.5/15 kg)
8 Burpees over the dumbbell
25 ft Single arm overhead walking lunge, left side (22.5/15 kg)
8 Chest-to-bar pull-ups

05 May 2018 - WOD


CrossFit (8 – 9 am, 9 – 10 am, 11.30 – 12.30 pm)

A) Conditioning

In teams of 3, complete for time:
100/75 Calorie row
100 Box jump overs 24/20"
100 Power snatch 42.5/30kg
100 Thrusters 42.5/30kg
100 Chest to Bar Pull-ups
100 Thrusters 42.5/30kg
100 Power snatch 42.5/30kg
100 Box jump overs 24/20"
100/75 Calorie Row

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) 1 snatch + 2 touch and go snatch

A2) Hang clean: Build to a 1 rep max

B) Conditioning

At 00:00 complete
21-15-9 Thrusters 50/35kg
Chest to bar pull-up

When the clock hits 10:00 complete
42 Wall balls 9/6kg
21 Toes to bar
30 Wall balls 9/6kg
15 Toes to bar
18 Wall balls 9/6kg
9 Toes to bar

At 20:00 complete
5 rounds for time of:
200m Run
25ft Handstand walk

31 Jan 2017 – WOD


A) Conditioning
4 minutes on : 4 minutes off

30 Calorie row
25 Burpees over the rower
20 Chest-to-Bar Pull-ups

25 Calorie row
20 Burpees over the rower
15 Toes-to-Bar

20 Calorie row
15 Burpees over the rower
10 Pull-ups



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

04 July 2016 – WOD


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

20 June 2016 – Let the Strength/Aerobic Cycle Begin!

In a flurry of deadlifts and box jumps, the strength cycle has ended.... So. Many. Gainz!!

Now, it's time to get in some serious Engine Work! (Don't worry, I'm not going into that car analogy again!) Our next cycle, beginning today, will be a Strength/Aerobic Cycle, focusing on developing your aerobic capacity with a secondary focus on both gymnastics and barbell strength. 

Time for Coach Phil to take the floor and get his geek on to explain what exactly this cycle is and why it's important to you....

To say I am happy with the results from Testing Week is an understatement, the progress made by everyone in the previous training cycle has been fantastic! Whilst some results were to be expected, such as the increases in 1 rep max lifts, I have to admit to being surprised to see quite so many PBs in some of the more conditioning based workouts, such as the 2000m row!

Our next training cycle is going to focus on the conditioning side of the spectrum. Now you have these new levels of strength, it is time to get you to apply it efficiently. 

What is the Aerobic System?

As the name suggests, the aerobic system produces energy (ATP) using oxygen and either fats or sugars. As such, it has a vast capacity for energy production. Provided we have fuel (oxygen, sugar or fat) we can go on producing energy indefinitely. During any low intensity efforts, this system provides the majority of our energy.

However, as this pathway requires oxygen it has limitations with regards to power. When levels of exercise intensity increase to a point at which energy is used up faster than oxygen can be supplied, we require our anaerobic systems to pick up the slack. The anaerobic systems are far more powerful and can generate ATP very quickly, but they also fatigue quickly.

Why is the Aerobic System Important?

Whilst the three energy systems (Creatine Phosphate, Glycolytic and Aerobic) are all active at the same time, the intensity and duration of the activity will dictate which pathway contributes the most energy. Generally, for any high intensity effort longer than 90 seconds to 2 minutes, we rely on the aerobic system for the majority of our energy.

So if you play any sport of moderate to high intensity that lasts longer than 90 seconds, then a strong and well-developed aerobic system is a must!

Not only is the aerobic system responsible for vast amounts of energy production, it has another vital (and often overlooked) role during activities of higher intensities...

The aerobic system serves the role of “refuelling” the anaerobic systems. The more we use our anaerobic systems the more metabolic byproducts are produced which leads to fatigue. Your body relies on the aerobic system to clear out the byproducts and restock the mechanism of anaerobic metabolism. This means you can recover faster and keep working at higher intensity.

For CrossFitters, the faster and more efficiently our aerobic systems can produce ATP, the less we rely on the anaerobic systems (which fatigue quickly), but also the faster you can recover from bouts of high intensity efforts. This includes recovering between sets, reps, breaks in a workout, etc., as well as recovery between training sessions.

What are we improving in the next cycle?

For our aerobic cycle we are looking at developing three main areas:

Oxygen Supply: This is the ability of your heart and lungs to get oxygen to your working muscles. We want to increase this supply line which means looking at building your cardiac output (ability/efficiency of your heart to pump blood), peripheral vascular network (these are the pipelines that carry your oxygenated blood, we want more!) and your respiratory system (the ability/efficiency of your lungs to bring oxygen into the system).

The more oxygen we can get into the system, the longer we can stay aerobic even as intensity creeps up. If we can stay aerobic, we won’t fatigue or “gas out”.

Oxygen utilisation: This is the ability of your tissues and cells to actually use the oxygen efficiently when it is supplied. To improve this we need to look at making changes in the muscle fibres themselves. Whilst our ratio of slow to fast twitch fibres is determined largely by genetics, we can alter their metabolic properties in favour of increased endurance in addition to making them bigger, stronger and more powerful. Here, the aim is to increase the amount of mitochondria (the power plants of the cells) and increase the concentration of enzymes used in aerobic metabolism.

Substrate availability: Substrates are the chemicals and components used within reactions; the more substrates we have that are involved in aerobic metabolism the better our aerobic system can function. Through regular aerobic training we can increase intra-cellular storage of fats/sugar and other substrates. This makes our cells more efficient at aerobic metabolism.

All together, this training cycle will develop your aerobic power (the highest amount of power we can generate aerobically) along with aerobic capacity (duration and efficiency of the system).

So what does this look like for your training?

The first stage of this cycle will focus on cardiovascular development and will feature some lower intensity methods. This is where we look to build your vascular network and the stroke volume of the heart.

The lower intensity workouts provide fantastic opportunities to work on both strength and skill of barbell (barbell cycling) and gymnastics movements (strict and kipping variations) and building your ability to handle increased volume.

Weeks 1-4: Weekly Layout

Monday: Cardiac Output w/ Gymnastics bias
Tuesday: Strength/Aerobic
Wednesday: Cardiac Output w/ Barbell bias
Thursday: Strength/Aerobic
Friday: General skill, strength & conditioning
Saturday: CrossFit Open WOD Saturdays!*
Sunday: High Intensity Continuous Training and/or High Resistance Intervals (Engine Work); Weightlifting (CrossFit); Weightlifting + Technical Skill + Conditioning (Competition Class)

*Every Saturday we are going to be working our way through the backlog of CrossFit Open workouts! Why? Because it's bloody good fun! And it gives you a ton of benchmarks going forward.

As we progress, during weeks 6-10 (week 5 will be a de-load) the intensity will begin to increase as we move towards muscular endurance side of the equation.

If I want to focus on my conditioning, which days should I prioritise?

The Cardiac Output sessions (Mondays and Wednesdays) are going to be crucial to this next cycle, so while we recommend everyone gets to these sessions, if conditioning is your top priority then make sure you attend these sessions. Engine Work on Sundays would be a great third conditioning session of the week.

If I want to focus on my strength, which days should I prioritise?

On Tuesdays and Thursdays, we will take advantage of the Strength/Aerobic Method, which makes these two days obvious ones to attend. If you stick to the Sunday Weightlifting sessions, you have three solid strength days each week.

With that said, the cardiac output days could also make great additions: one day focuses on gymnastics and one on barbell movements, both at higher volumes.

Well, there you have it gang... ALL the knowledge bombs! If you have any questions on our current cycle, e-mail Coach Phil, who will be more than happy to show you LOADS of graphics of the process of ATP synthesis!


Conditioning - Cardiac Output (Gymnastic bias)

Every minute, on the minute, for 36 minutes (6 sets per movement), alternate between:

Minute 1: 12/10 Calorie row
Minute 2: 20 seconds of chest to bar pull-ups
Minute 3: 150m Run
Minute 4: 20 seconds of ring dips
Minute 5: 15 Wall balls (9/6 kg)
Minute 6: 20 seconds of toes to bar

Gymnastics Movements & Modifications: You need to be able to keep moving for the full 20 second interval, so choose movements appropriately.

This week, perform strict gymnastics movements: 
- C2B > Pull-up > Partner assisted
- Ring dip > Box dips > Push-up
- Toes to bar > Toes to rings > Hollow hold to V-tuck

24 Feb 2016 – The 2016 CrossFit Games Open: FAQs

The 2016 CrossFit Open is just days away! For many of you, this will be your first experience of the Open so to help you prepare, your coaches have put together a little FAQ section to answer any and all of your queries.

What is the Open?

The CrossFit Open is a worldwide competition, open to everyone. Once a week, for five weeks, CrossFit HQ will publish a workout and all CrossFitters registered for the Open will have one week to do the workout and submit their scores. The top 10-30 male and female athletes and teams from each region (number of athletes depends on the region) will go on to compete at Regionals. The top 5 athletes from Regionals will go on to T.B.D.D. (The Big Damn Deal), The CrossFit Games. From a mere 26,000 athletes in the first CrossFit Open in 2011, the CrossFit Open has grown exponentially since it first started in 2011. Over 272,000 athletes from all different backgrounds and fitness levels registered last year! 

The first WOD of the 2016 CrossFit Open will be announced on Thursday 25 February at c. 6 pm PACIFIC time (which is like the middle of the night over here!)

When are we doing it?

CrossFit 1864 will be taking on the Open WODs in all classes every Monday during the Open: 29 February, 7 March, 14 March, and 21 March. We’ll do the final Open WOD on Sunday 27 March (more on that later).

On Mondays, our class cap will be increased to 12 members and the workouts will be run in heats (similar to the Christmas Crackers), with each heat judging a previous heat.

Why do I need a judge?

As the Open is a worldwide event (and there’s a leaderboard), it is important to ensure that everyone is doing the exact same workout, the same movement standards, the same rep scheme. But, don’t let having a judge stress you out! If you’ve been counting your reps properly and hitting all of the movement standards in your training thus far, there’s absolutely nothing to worry about! You’ll be doing the same thing you’ve always done. Think of your judge as your assistant who is very kindly going to give you a break from keeping track of your reps, or looking at the clock when you finish (so you can just collapse on the floor!).

Keep an eye on the blog for an upcoming post with some helpful pointers on how you can be the best judge for your athlete.

How do I register?

Registration is easy peasy. All you need to do is visit the CrossFit Games website, set up an athlete profile and register for the CrossFit Open. Make sure you select CrossFIt 1864 as your affiliate and you’ll be ready to party! Registration is $20 (about £14). You need to register no later than 25 February!

Will we know the workout beforehand?

Be ready for the unknown and the unknowable! The WODs will be announced one at a time, so there’s no way of knowing what they’ll be (although people do their best to guess!)

Speaking of the announcements, they are quite the event! CrossFit HQ selects 2+ of the top CrossFit athletes from last year’s Games to go head-to-head on the WOD. Check out this video of the 15.1 announcement…

You get to watch the elites take on the challenge, and then you get to see how you stack up on the same WOD!

What happens if I can’t do a movement in the WOD?

CrossFit HQ has recently introduced a Scaled Division, so each Open WOD will have an Rx and a Scaled option; however, there is a chance that there will be a movement or a weight you will have never done before in a WOD. So what do you do? Kick the chalk bucket, throw your skipping rope across the room and call it quits? Hells to the no! You try, and try, and try again! Last year, loads of our athletes accomplished things that they didn’t think they were capable of. We also had quite a few athletes that spent 10+ minutes just trying to get one movement! If anything CrossFit is an excellent show of character. It gives you the mental strength to keep trying even when you’re failing and it also shows you what you need to improve upon for next year (and everyone has something they can improve upon)

How do I submit my scores?

On Monday, after we finish the Open WOD, you will need to submit your scores via the CrossFit Games website (the same way you registered for the Open). You will need to record the name of your judge, whether you did the Scaled or Rx division, and your time/score (obviously!) This needs to be done no later than 9 pm on the day so that one of your coaches can validate your score in time.

NB Submitting your scores on time is your responsibility - your coaches WILL NOT remind you!

Also, be sure to log your score in Beyond the Whiteboard in addition to submitting your score on the CrossFit Games website. The Open WODs are Benchmark workouts and will be added in to your fitness level.

Why should I do it?

Why not?!

Regardless of if you’ve been CrossFitting for 4 years or 4 weeks, everyone at any level will get something out of doing the Open. It might be the first time you do double unders in a WOD, the heaviest shoulder-to-overhead you’ve ever done, or your first chest-to-bar pull up. It might be establishing 5 different benchmarks that you can re-test later in the year to see how much you’ve improved, or it might be experiencing a competition or seeing how you fare against CrossFitters worldwide. It might just be taking on a WOD with your nearest and dearest fellow athletes. Whatever it is, the Open is an awesome experience, not to be missed.

Hope that helps answer any and all of your questions, and don’t forget, for the last Open WOD, we’re going to party like it’s 1985! Open 16.5 will take CrossFit 1864 back to the 80s – we’ll be rocking the final Open WOD in our freshest 80s gear to the best 80s jams. So. Rad.


Today is a chance to brush up on some of those gymnastics skills - because you'll likely see one (or all!) of these in the Open!

A) Gymnastics

A1) Chest-to-bar Pull-ups: 5 x 8-12
A2) Handstand Push-ups: 5 x 8-12
A3) Toes to bar: 5 x 8-12

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

19 Jan 2016 – The Open is coming....

It's that time of the year again, the time every CrossFitter dreams about... it's almost time for the 2016 CrossFit Games Open! Some of our older members might remember the CrossFit Open from last year, the bumpin' choonz, the shouts and cheers from your athletes, the thrusters. All. The. Thrusters. But for those of you newer to the sport, below is the blog we posted last year explaining the Open... read on to find out more and to see how we'll be taking on the Open at CrossFit 1864 this year!

Originally posted 22 January 2015...

There are a few different sides to CrossFit... there's the 'just come in and train' aspect, where you come to the box, do the WOD, cheer for people (and get cheered for!), high five and chest bump your fellow athletes on your way out the door and steadily improve your fitness. Next, there's the community side. You come to the box, do the WOD, cheer for people (and get cheered for!), high five and chest bump your fellow athletes on the way out, arrange for an outside-of-the box get together, join in on the BroSesh, comment on Facebook, and so on. There's also the competitive side of CrossFit: CrossFit as the Sport of Fitness. This is when you test your fitness against other CrossFit athletes in a competition. At times stressful, at times exhilarating, CrossFit competitions are always a great learning experience. 

Finally, there is the side of CrossFit that brings all of this – the fitness, the community, and the competition – together, The CrossFit Open


The CrossFit Open is a worldwide competition, open to everyone. Once a week, for five weeks, CrossFit HQ will publish a workout and all CrossFitters registered for the Open will have one week to do the workout and submit their scores. The top 10-30 male and female athletes and teams from each region (number of athletes depends on the region) will go on to compete at Regionals. The top 5 athletes from Regionals will go on to T.B.D.D. (The Big Damn Deal), The CrossFit Games. From a mere 26,000 athletes in the first CrossFit Open in 2011, the CrossFit Open has grown exponentially since it first started in 2011. There were over 200,000 athletes from all different backgrounds and fitness levels registered last year! 


Why the hell not?!

Seriously, the CrossFit Open is loads of fun. The workouts that CrossFit HQ come out with are a blast (you guys have already taken on a few... Thrusters and burpees anyone?!) and most importantly, this gives you a chance to test your fitness, not just against all of the other athletes signed up for the Open, but also against yourself. CrossFit is all about the measurable, observable and repeatable fitness, and every year of the Open, CrossFit HQ repeats one of their previous workouts (or a combination of the two). For example, Phil did CrossFit Open 13.2 (10min AMRAP: 5 STOH 52.5kg, 10 Deadlift 52.5kg, 15 Box jumps 24") back in 2013 and got 6 rounds and 2 reps. He repeated the workout towards the end of last year, in October, and this time got 8 rounds. That's an improvement of nearly 2 whole rounds, a 30% improvement in just under 2 years!


I can hear the questions already....

"What if I can't do a muscle up, link double unders, get 40 kg over my head, etc etc? I've seen the YouTube videos, and I'm nowhere near Annie Thorisdottir or Rich Froning!" 

Don't stress! The workouts released are programmed so that anyone can take them on, regardless of their ability, and anyone will find them challenging, whether you're a Games-ready athlete or a CrossFit newbie. Furthermore, there is nothing more exhilarating than hitting your first pull up or stringing together your first double unders during the Open. So why not have a go? In addition, this year, CrossFit HQ will be releasing scaled versions of the Open workout, yet another reason why you have no reason not to sign up!

Back to 19 Jan 2016...


The 2016 Open will run for five weeks from Thursday 25 February to Monday 28 March. We will be doing the first four Open workouts on Mondays in all morning and evening classes. Similar to the way we rocked the Christmas Crackers, we will be increasing the cap on classes and running the workouts in heats. The final Open workout will be our very own Big Damn Deal! We will be smashing Open 16.5 together on Sunday 27 March followed by a big end-of-the-Open Bash, details TBC. 

So what are you waiting for? Get signed up today and
make sure you choose CrossFit 1864 as your affiliate!


A) Strength: Back squat
Perform 5 x 10
- Rest as needed between sets

B) Strength: Conditioning & Gymnastics
3-5 rounds:
10 Good mornings
- Rest 30 seconds -
5-8 Strict chest to bar pull-ups
- Rest 30 seconds - 
5 High box jumps
- Rest 30 seconds -

17 Jan 2016 – WOD


CrossFit (11 am - Noon)

A) Conditioning
"Harley Love”
6 Rounds for time:
13 Thrusters (50/35 kg)
14 Chest to bar pull-ups
* Time cap: 20 minutes

Competition Class (9.30 - 11 am)

A) Weightlifting

A1) Snatch
EMOM x 7: 1 rep at 85% 
A2) 5×2 Snatch Grip Push Press, climbing 

B) Conditioning
"Harley Love" (as above)

If time allows...

C) Gymnastics Practice
Handstand walking progressions

Foundations of CrossFit (8.30 - 9.30 am)

A) General Strength

Strict press: 3-5 x 5

B) Conditioning

Push press
Box jump
150m run after each round

(Time cap: 7 minutes)