dumbbell hang clean & jerk

04 Dec 2018 - Meet the Legends: Daisy Peck

Introducing our next Legend, Daisy Peck aka Daisy, Dais, or Miss Peck if you haven’t finished your homework on time! Daisy joined us in the summer of 2016, and we have yet to meet someone more willing to push themselves outside of their comfort zone. Whether it’s with a barbell in hand, 1000 m repeats on the rower, or hanging from the rig, the Kettlebell Queen of CrossFit 1864 doesn’t know the meaning of the word “quit”. And that’s one of the many reasons why we are proud to have her as one of our Legends! That, and her amazing Assault Bike Hairstyles ;)

What do you do for a living? I’m a Primary School Teacher! Which means I can switch on my ‘teacher voice’ and ‘teacher stare’ pretty much on cue. It also means I’m a massive kid - being a bit silly and having fun with learning is what I love about it.

How long have you been doing CrossFit, and what is your favourite thing about it? I’ve been doing CrossFit for just over two years now. It’s difficult to pick one thing that I love... I’ve made my closest friends through CrossFit and it’s a family. In regards to the training, I love the variance and how there’s always something to improve on.

What is your biggest achievement since starting CrossFit? My biggest achievement since starting CrossFit has probably been an improvement in my mindset. I can talk about how proud I was to get my first handstand push ups or pulls ups, but I think the achievement rests in me having the confidence to keep going, even when it got tough or frustrating. I’ve become more confident and outgoing in my everyday life as well. Is that a bit cringey? It might be, but it’s true!

What are you present training goals? My present training goals are to come back from injury! I’ve had a niggly knee and funny ankle which has meant that I’ve had plenty of time to work on my weaknesses. I do miss a lot of movements though and want to get fighting fit and ready to tackle the Open which is my favourite time of year.

What's the biggest pearl of wisdom you could offer to other CrossFitters, or those thinking about starting? My biggest pearl of wisdom for anyone just starting out, or those who are thinking of starting is probably to have faith in the process. You won’t see massive changes overnight, but you are improving by small amounts all the time. Invest the time and trust the programming and you will see results. Oh, and say hello to everyone! People are really friendly and want to get to know you! More friends means more motivation to come and train.

What part of a kids movie really scarred me? I’ve got to go with Disney on this one - either Dumbo and the scene with his mother in the cell which still makes me an emotional wreck... or Bambi. As an adult, I still find it hard to watch any movies with too much tension or sadness!

If your five-year-old self suddenly found themselves inhabiting your current body, what would your five-year-old self do first? If my 5 year old self found herself in my adult body - she’d probably wonder what on Earth I was doing as a teacher and why wasn’t I a vet... on that same level, she’d probably go out and buy another dog or something (whoops #sorrynotsorry)

What is your favourite sports movie? Is it bad that I genuinely could not think of a sports movie and had to look them up? I grew up watching Chariots of Fire which will always be a classic in my eyes. I’m old school!


“CrossFit Open 18.1”

20 minute AMRAP:
8 Toes to bar
10 Dumbbell hang clean & jerk (22.5/15 kg)
14/12 Calorie row

03 Nov 2018 – WOD



A) Conditioning

With a partner, alternate complete rounds for 30 minutes:
8 Toes to bar
10 Dumbbell hang clean + jerk, alternating arms
14 Calorie row

Competition Class

A) Breathing Tests

B) Warm-up

*Nasal Breathing Only (closed mouth!)
With a partner alternate after every run, for 10 minutes:
200m Run

C) Gymnastics: Ring muscle-ups

C1) Every minute, on the minute, for 3 minutes of:
7-10 Arch to hollow ring swings, with false grip

C2) Every minute, on the minute, for 3 minutes of:
3-5 Peekaboo swings

C3) Every minute, on the minute, for 3 minutes of:
3-5 Transition drill

C4) In 10 minutes:
200m Recovery run
* When you come off the rings for a run
* This is not a max set each round, focus on technique and stop before failure

D) Conditioning

This was a recent European Championships Qualifier, below are both Rx and Scaled divisions, as well as the scores needed to be in the top 75 (qualifying) places.

12 minute AMRAP:
12 Cleans (50 / 30 kg)
7 Over the bar burpee
10 Cleans (60 / 37.5 kg)
7 Over the bar burpee
8 Cleans (70 / 45 kg)
7 Over the bar burpee
6 Cleans (80 / 52.5 kg)
7 Over the bar burpee
4 Cleans (90 / 60 kg)
7 Over the bar burpee
2 Cleans (100 / 67.5 kg)
7 Over the bar burpee
AMRAP Cleans (110 / 75 kg)

Male top 75 score = 107 reps
Female top 75 score = 103 reps

* Scaled loading

30 / 20 KG
35 / 25 KG
40 / 30 KG
45 / 32.5 KG
50 / 35 KG
55 / 37.5 KG
60 / 40 KG

Male top 75 score = 137 reps
Female top 75 score = 133 reps

24 Feb 2018 – CrossFit Games Open 18.1


"CrossFit Games Open 18.1"

Complete as many rounds as possible in 20 mins of:
8 Toes-to-bars
10 (5/5) Dumbbell Hang Clean & Jerks, 22.5 / 15 kg
14/12 Row Calories

"CrossFit Games Open 18.1 - Scaled"

Complete as many rounds as possible in 20 mins of:
8 Hanging Knee Raises
10 (5/5) Dumbbell Hang Clean & Jerks, 15 / 10 kg
14/12 Row Calories

* Athletes are responsible for warming themselves up before their heat. We recommend the following General and Movement Specific Warm-up:

2-3 rounds
200m Run
10 Twisting bears
10 Mountain climbers

2-3 rounds, increasing load
5 DB High pulls
5 DB push press
5 Arch to hollow swings (last round, do full movement that you will be doing for the workout)

If you aren't able to make it to the athlete briefing before Heat 1 begins, please make sure you are familiar with the movement standards for the workout, which can be found here.

After all of our heats have finished, we'll be getting our ROMwod and Chill on for our Post-WOD Feels! This is your chance to get in some much needed guided mobility work post-Open 18.1!

Good luck gang!