clean & jerk

19 May 2019 - WOD

WORKOUT OF THE DAY

Engine Work

A) Conditioning

2 Rounds for time:
800m Run
21 Dumbbell snatch, alternating arms
21 Single arm dumbbell thruster, change arms overhead
15 Dumbbell snatch, alternating arms
15 Single arm dumbbell thruster, change arms overhead
9 Dumbbell snatch, alternating arms
9 Single arm dumbbell thruster, change arms overhead

* Can also use a kettlebell


Specialist Sundays

* We will be testing Snatch and Clean & Jerk 1RM's tomorrow as part of our testing for next cycle, so today will be skill-focused

A) Snatch
High hang snatch + Hang snatch + Snatch
* Pause for 3 seconds on the catch of each rep

B) Clean & Jerk
High hang clean + Hang clean + Clean + Jerk
* Pause for 3 seconds on the catch of each rep

* For A & B, you will have 10-15 minutes to work on these complexes, focus on technique over load


Barbelles Lifting Class

A) Bench Press
4 x 5 @ 80%

B) Accessory
B1) Barbell hip thrust: 4 x 12 (increase by 5kg from last time)
B2) Russian kettlebell swings: 4 x 12 @ AHAP

C) Skill Work
Handstand push- up

17 Feb 2019 - Congrats to Mr. & Mrs. Coach Alice!

Congrats to Coach Alice and Phil, they’re married! Sending all our best wishes for a lifetime together filled with joy, laughter, love and heavy squats!

WORKOUT OF THE DAY

Engine Work

Every 5 minutes, for 25 minutes:
400m Run
15 Burpees to target
10 Dumbbell box step overs

Specialist Sundays

A) Skill Focus
Every minute, for 10 minutes, alternate between:
3 Tall cleans
3 Tall jerks

B) In 15 minutes, establish a heavy single for the complex:
3 Power cleans + 2 Front squats + 1 Jerk

C) Every 30 seconds for 6 minutes:
1 clean & jerk @ weight from A

Barbelles Lifting Class

A) Barbell Reverse Lunges:
3 x 10

B1) Bentover Barbell Rows:
3 x 8
B2) Seated Barbell Press:
3 x 8

C) Gymnastics
3 x 5-8 Pull Up Variation
3 x 20 second L sit tuck hold

16 Feb 2019 - WOD

WORKOUT OF THE DAY

CrossFit

A) Weightlifting

Every 2 minutes, for 10 minutes:
7 Deadlifts
5 Hang power cleans
3 Push jerks

B) Conditioning

15-12-9 reps, for time of:
Clean & Jerk (60/40 kg)
Chest-to-bar pull-up

Competition Class

A) Warm-up

SuperHuman Games WOD 1 practice

B) Gymnastic Skills

B1) 10-15 minutes on handstand holds or handstand walking (or static holds)
10-15 minutes on pistol progressions

B2) EMOM x 10
40 seconds max distance handstand walk
40 seconds max pistols

C) Conditioning

15-12-9 reps, for time of:
Clean & Jerk (70/45 kg)
Chest-to-bar pull-up

03 Feb 2019 - Reminder: "Will you be my Swolemate?" The Throwdown coming soon!

The "Will you be my Swolemate?" Throwdown is just around the corner... have you found your Swolemate?

The throwdown takes place on Saturday 9 February from 9 am. Make sure you put your name on the sign-up sheet by the whiteboard and don't forget to let us know your team name!


WORKOUT OF THE DAY

Engine Work

"Fortitude"
Every minute, for 30 minutes, alternate between:
15/12 Row Calories (12/9 Calorie assault bike)
15 Burpees

Specialist Sunday

A) Skill Focus

Every minute, for 10 minutes, alternate between:
3 Tall cleans
3 Tall jerks

B) In 15 minutes, establish a heavy single for the complex:
1 Hang power clean + 1 hang squat clean + 1 jerk

C) Every 30 seconds for 6 minutes:
1 clean & jerk @ 80% of A

Barbelles Lifting Class

A) Front Rack Kettlebell Step Ups: 3 x 8

B1) Bentover Barbell Rows: 3 x 8 @ AHAP
B2) Seated Z Press: 3 x 8

C1) 3 x 5-8 Toes to Bar Variation
C2) 3 x 20 second L-sit tuck hold

29 Jan 2019 - Why is Intern Daisy in the 2019 CrossFit Open?

Daisy is in the Open, are you?

WORKOUT OF THE DAY

A) Gymnastics Skill: Handstand Push-Ups

B) Conditioning

B1) ”CrossFit Open 15.4”
As many reps as possible in 8 mins of:
3 Handstand Push-ups
3 Cleans (82.5/55 kg)
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups

* Handstand push ups increase by 3 reps every round
* Cleans increase by 3 reps after every 3 rounds


B2) At the end of the 8 minutes of B1, move straight into:
In 5 minutes, establish a heavy single clean & jerk

20 Jan 2019 - WOD

WORKOUT OF THE DAY

Engine Work

5 Rounds:
1 minute: Wallballs 9/6kg
1 minute: Kettlebell swings 24/16kg
1 minute: Assault bike calories (or row)
1 minute: Rest

Specialist Sunday

A) 3 Position clean + Jerk:
Build to a heavy single
* Clean + low hang clean (below the knee) + Hang clean (mid thigh) + Jerk

B) Every minute for 10 minutes:
2 Cleans + 2 Jerks @ 85-90% of above

Barbelles Lifting Class

A) Strength
Bench Press: 5 x 5 @ 75%

B) Strength / Gymnastics
Pull Up Variation: 3 x 6

C) Accessory
C1) 10x Nordic Curls
C2) 10 x RNT Split Squats
C3) 15-20 seconds Handstand Hold

14 Jan 2019 - Meet the Legends: Sarah 'Cuz' Maddock

On a crisp Saturday morning in the spring of 2015, CrossFit 1864 experienced two momentous events that would have a significant affect on the future of the box… The first was Josh Lah’s infamous calf cramp (and Coach Maria’s resulting fireman carry…), and the second was when Sarah Maddock (then, Forshaw), completed her first workout. We will never forget our chat with Sarah after that session, because what she said was by far and away one of the best things we have heard any new member say, and something that a coach will always want to hear from their athletes:

“This is something I know I want to get better at.”

And that is exactly what she did. Our dear Cuz puts in the work every time she comes in to the box and we are particularly impressed by the dedication she shows to working on her weaknesses, a dedication that has resulted in completing “Isabel” Rx!

By the way, are you planning on doing a 2km row any time soon? Then make sure you have Cuz nearby! Her Power 10’s are the stuff of Legend and are guaranteed to bring you at least a 10 second PB!

Now grab yourself a nice cup of tea, turn up your favourite Drake playlist, and let’s find out more about our next Legend of CrossFit 1864, Sarah ‘Cuz’ Maddock…

What do you do for a living? Reinsurance - essentially insurance of insurance companies. I know, wild right? But I do have some lovely views as I’m based in the Walkie Talkie. 

How long have you been doing CrossFit and what’s your favourite thing about it? I’ve been CrossFitting since 2015 along with my now husband Gareth and, even more recently, my brother-in-law Stuart and his wife Lauren. You weren’t going crazy… there are four Maddocks at the gym! My favourite thing about CrossFit are the great pals I’ve made. 

What is your biggest achievement since starting CrossFit? My biggest CrossFit achievement is being able to do more workouts at RX. I’m still working on my “Ship” time, but “Ship” and I have history. 

What are your present training goals? Present training goals are to remain injury-free, keep developing those nasty, yet vital, gymnastics skills, one day conquer Ship and carry on having fun with lovely people. I’m super competitive and love having some bants pre/post WOD. 

What’s the greatest pearl of wisdom you could offer to other CrossFitters, or those thinking about starting? Run your own race. Don’t get caught up on who’s doing what around you. It’s important to have bad workouts as well as the kick ass workouts. You can learn from your mistakes and set new goals for the next time you do it. 

What nickname did you have growing up, and why? My nickname growing up was Fo-Sho - my maiden name is Forshaw and well, it stuck even now I’m married!

Many people also refer to me as Cuz, but I’m NOT telling you why on here. You can ask Phil, Maria or Gareth at the next Box Social or in passing. Not my finest moment, put it that way. 

What is the weirdest thing you have seen in someone else’s home? A stuffed ferret. We were staying in our friend’s cabin for skiing one year in Norway. We noticed the ferret and his mum said that she kept noticing meat she had been leaving out to defrost go missing. After weeks of not understanding the mystery, one day they found a trail of meat which led to the ferret, who is now a permanent member of the household :-)

What is your favourite sports movie? My favourite sports film of all time has to be Cool Runnings - especially the Junior mirror scene. I think we all have those moments, or is that just me! However, Rocky IV is a close second. You need to find your inner Rocky when you’re sat on the Dyne of death and doing it on repeat! 


WORKOUT OF THE DAY

A) Conditioning
"Adderall"
From 00:00 to 10:00:
1 mile Run
Max reps in time remaining, Clean & Jerk (60/40 kg)

- Rest 3 minutes -

From 13:00 to 20:00 :
800m Run
Max reps in time remaining, Power Snatch (50/35 kg)

- Rest 3 minutes -

From 23:00 to 27:00
400m Run
Max reps in time remaining, Thruster (42.5/30 kg)

06 Jan 2019 - WOD

WORKOUT OF THE DAY

Engine Work

In 10 minutes:
1 mile run
Max rep dumbbell devil’s press

- Rest 3 minutes -

In 7 minutes:
800m Run
Max rep burpee box jump overs

- Rest 3 minutes -

In 5 minutes:
400m Run
AMRAP of 5 dumbbell devil’s press + 5 burpee box jump overs

Specialist Sunday

Weightlifting

A) Clean + Front squat + Jerk: Build to a heavy single

B) Every minute for 10 minutes: 1 Clean & Jerk @ 90-95% of above

Barbelles Lifting Class

A) Bench Press
5 x 3 @ 75%

B) Accessory
B1) Single Leg Deadlift: 3 x 10-12
B2) Russian Kettlebell Swings: 3 x 10-12

C) Gymnastics Strength
12 minute EMOM:
Min 1: 3-5 ring pull ups / 15 second hold
Min 2: 20 hollow rocks
Min 3: 3-5 ring dips / negatives
Min 4: rest