competition class

21 Feb 2016 – Looking back on The Change Challenge

The Change Challenge Crew at our Mid-Challenge Huddle

Saturday 13 February marked the end of CrossFit 1864's first ever Change Challenge and we can't say it enough... we are so proud of everything our crew achieved! And we're not just talking about the weight lost (loads), the centimetres dropped (so many), or the Gymnastics and Barbell PBs hit (all over the place!)! 

In addition to accomplishing all these things, our crew developed their mental strength and willpower, their confidence, and their knowledge of what they're eating and what their body needs to perform at its very best. They tried new things, fought through when they were struggling, and, most importantly, supported each other with funny photos, advice and recipe suggestions. 

We would like to give a special shout-out to a few of our Change Challenge Crew who went above and beyond....

The Best Food Photographer: Olivia Simpson

No one took to food paparazzi faster than Liv! Her instagram account is now chock-a-block with photos of her wicked scrummy, colourful, perfectly balanced meals. These photos not only showcase Liv's cookery skills, they also document the incredible change in attitude towards food and nutrition that she accomplished in just 6 weeks.

The Most Supportive: Matt Craig

Matt started the Challenge with a little bit more experience with clean eating and he was always happy to help when others had questions or concerns by sharing his advice and encouragement to his fellow Change Challenge Crew on everything from how to deal with mid-afternoon hunger pangs, to how to get the most out of your Compliance Tracking sheet (a proper Excel-whizz!)

The Most Improved: Arnie Bankhardt and Beth Massey

Our final shout outs go to our two Most Improved Athletes: Arnie and Beth. These two maintained an average of above 95% compliance during the entire Challenge, and their results show! Beth dropped 10% on her hip measurements and achieved her goal weight of 56 kg and Arnie lost a whopping 12% of his body weight, and over 8% on both his hip and waist measurements.

Check out their Before and After Photos!

Arnie's Before & After Photos

Beth before and after The Change Challenge

Congrats to all of our athletes on their accomplishments, keep up the good work!


WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Conditioning
3 rounds for time:
50 Double Unders
25 Toes to bar
10 Snatch (50/35 kg)

* Time cap: 18 minutes

Competition Class (9.30 - 11.00 am)

A) Gymnastics
A
1) Muscle-ups: 1 set for max reps
- Rest 3-5 minutes -
A2) Perform 5 sets at 60% of A1

B) Conditioning
3 rounds for time:
50 Double Unders
25 Toes to bar
10 Snatch (60/40 kg)

* Time cap: 18 minutes

Foundations of CrossFit (8.30 - 9.30 am)

A) Strength
Strict press: 3-5 x 5

B) Conditioning
10 minute AMRAP:
5 Pull-ups (or x 10 Jumping)
10 Push press
15 Sit-ups

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

24 Jan 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Conditioning: "Hope"

3 rounds, 1 minute per station, of:
Burpee
Power Snatch (35/25 kg)
Box Jump (24/20 in)
Thruster (35/25 kg)
Chest-to-bar pull-up
Rest 1 minute

- Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 minute.
- The clock does not stop or reset between stations.

Competition Class (9.30 - 11 am)

A) Weightlifting
A1) Snatch
Every 30 seconds for 20 minutes:
1 Snatch, start at 50% and climbing
Focus on technically sound reps, do not let weight become a reason you miss a lift.

B) Conditioning : "Hope"

Foundations (8.30 - 9.30 am)

A) Strength

Deadlift: 3-5 x 5

B) Conditioning

"Chipper"
50 Kettlebell swings
40 Wall balls
30 Sit-ups
20 Push-ups
10 Pull-ups

- Time cap: 12 minutes


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!

17 Jan 2016 – WOD

WORKOUT OF THE DAY

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

21-15-9
Push press
Box jump
150m run after each round

(Time cap: 7 minutes)

10 Jan 2016 – Foundations of CrossFit & Competition Classes & BtWB Brush-up Session today!

Sunday 10 January is the day of many firsts! In addition to our first Competition Class and Foundations of CrossFit class, today is also the first of our Beyond the Whiteboard Brush-up sessions, where you can speak with your coaches and ask any questions about BtWB. We'll be at Notes in Crossrail Place from approx. 12.30 pm. Join Coach Maria for a coffee, a natter and some stats!    

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) In 10 minutes:
Run 1 mile
In remaining time:
AMREP Clean & jerks (60 / 40kg) 

Rest 3 minutes

B) In 7 minutes:
Run 800m
In remaining time:
AMREP snatch (50 / 35kg)

Rest 3 minutes

C) In 4 minutes:
Run 400m
In remaining time:
AMREP thrusters (42.5 / 30kg)

Competition Class (9.30 - 11.30 am)

A) Weightlifting: Clean

A1) Halting clean pull: 10 x 2 climbing
* Pause above the knee before finishing the second pull
A2) Clean & Jerk: Work up to a heavy complex of Power Clean + Squat Clean + Push Jerk + Split Jerk

B) Conditioning - As Above
Clean & Jerk (70/45 kg)
Snatch (60/40 kg)
Thruster (50/35 kg)

Foundations of CrossFit (8.30 - 9.30 am)

A) Foundational Movement: The Squat

B) Back Squat: 3-5 x 5

C) 7 minute AMRAP:
10 Front squat
10 Down ups
10 Ring Rows