dumbbell row

09 July 2019 - WOD

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WORKOUT OF THE DAY

A) Strength: Front squat
10-12 minutes to build to a heavy double
* Record your heaviest 3 sets in BtWB
- then -
Back squat: 1 x 20 @ +2.5 to 5kg on last time

B) Strength / Accessory
5 sets, resting 2 minutes between each:
10 Push press, heavy as possible Immediately into:
1 minute: Single arm dumbbell row, right arm
1 minute: Single arm dumbbell row, right arm

29 Mar 2019 - WOD

WORKOUT OF THE DAY

A) Strength / Conditioning
4 x 2 minutes on : 2 minutes off
6 Power clean @ Heavy as possible
In remaining time row or bike for distance @ 90% effort

B) Strength
4 x 2 minutes on : 2 minutes off
5 Front squats @ heavy as possible
In remaining time perform as many single arm dumbbell rows as possible
* Switch arms every 10 reps
* This couplet is for quality, not speed

19 Aug 2018 – WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

Every 6 minutes for 24 minutes:
1 km Run
50 Walking lunges
* Wear a weight vest if feeling daring

Specialist Sunday (10 – 11.30 am)

A) Weightlifting: Snatch

A1) Overhead squat: 5 x 2, with 3 second pause on the bottom
* Perform a set every 2 minutes

A2) Snatch balance: 5 x 2
* Perform a set every 2 minutes

A3) Segmented snatch deadlift: 5 x 3
* Perform a set every 2 minutes

Women's Only Class (11 am - Noon)

A) Overhead squat: 5 x 2 with 3 second pause
* Perform a set every 2 minutes

B) Segmented snatch deadlift: 5 x 3
* Perform a set every 2 minutes

C) Every minute for 12-15 minutes, alternate between:
8/8 Bulgarian split squats
8/8 Dumbbell rows
10 Barbell bicep curls

25 June 2018 – WOD

WORKOUT OF THE DAY

A) Strength/Volume
Perform 5 supersets of:
5 Back squat @ 85% of 1RM
12/12 Dumbbell row

* Move immediately from movement to movement
* Rest 3 minutes between sets

B) Conditioning
For time:
10-8-6-4-2
Deficit Handstand Push-Up (6/4 in)  / Dumbbell push press (22.5/15 kg)
2-4-6-8-10
Front squats (90/60 kg)

28 Feb 2018 - Want to know the secret to smashing the Open and hitting PBs?

Join us on Saturday 3 March after Open 18.3 to learn the secret (that's not actually that secret) to smashing the Open and hitting PBs... and guess what? It's pretty easy too! 

Coach Phil talks 'Recovery'

After the success of the 'Programming' talk, Coach Phil has prepared one on the 'controversial' topic of recovery.

If you want to slay some huge PBs, get the most out of your training and learn how to optimise your performance, then don't miss this!


WORKOUT OF THE DAY

A) Strength
Every 90 seconds for 15 minutes, alternate between:
5 Bench press
5 Power cleans, touch and go

* Choose a load you will be confident of completing all the rounds with
* A guide is 70-80% 1RM
* We will be increasing from here next week


B) Accessory
3-5 rounds:
10-12 Dumbbell rows, per side
10-12 Half kneeling strict press, per side
12-15 Barbell skull crushers
12-15 Barbell bicep curl

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

29 September 2017 – Fixed vs Growth Mindset, Part 3

We are beginning to understand the characteristics of a fixed and growth mindset.

Those with a fixed mindset have a desire to look/feel talented, therefore they will only try if they know they will do well, and they will have a tendency to avoid challenges that may result in failure. These people give up easily or see effort as pointless (unless they feel they can win or succeed), they often feel threatened by the success of others and see feedback as a personal attack.

Those with a growth mindset have a desire to learn and as such embrace a challenge and persist despite setbacks. Failures and mistakes are seen as an opportunity to learn and grow and they seek out feedback from others in order to improve.

I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.
— Michael Jordan

Our mindsets can shift, we can have a growth mindset for training but a fixed mindset about our jobs. Spend some time noting down when you catch yourself in the throws of a fixed mindset and try and reframe your situation to that of a growth mindset. Not only will bad situations suddenly not seem that bad at all, but there is always a positive that can be taken or a lesson to be learnt


WORKOUT OF THE DAY

Strength: Complex Method (Speed / Power Group)

A1) Shoulder press: 2 x 2-3 @ 85% 1RM, 3 minutes rest between sets

– Rest 3 minutes –

A2) Medicine ball toss: 3 x 6 as explosively as possible, rest 90 seconds between sets

A3) Repeat A1 & A2

Stimulus
*Aimed to increase strength & explosive power
*Development of nervous system to recruit muscle fibres

 

Strength: Strength/Aerobic Method (Capacity Group)

A1) Shoulder press: Take 20 minutes to build to a heavy set of 5 reps

A2) Seated shoulder press: 3 x 10 @ 45% 1RM tempo 2020, rest 60 seconds between sets

Stimulus
* Fast and slow twitch fibre strength development
* Sustain repetitive high power output


B) Accessory (All Athletes)

B1) 3-5 Supersets
8/8 Single arm neutral grip dumbbell bench press
8/8 Single arm dumbbell row
20 Banded 'W' face pulls

B2) Isolation

3 Supersets
20 Alternating arm hammer curls
10 Tate presses

WEEKLY RECOVERY PROTOCOL

Sleep
- Where the progress from your training takes place. Poor sleep = Poor progress
- 8 hours minimum > This is under your control!
- Create a sleep routine, 30 minutes before bed e.g. no tv, read a book, stretch, meditate

Remember: There is no Open Gym or Engine Work Friday evening. The morning and lunch classes will run as normal.

26 June 2017 – WOD

WORKOUT OF THE DAY

A) Strength

5 sets of:
5 Bench Press
Rest 60-90 seconds
15/15 Single arm dumbbell row
Rest 60-90 seconds

B) Conditioning

In teams of 2 complete as many rounds as possible in 15 minutes:
300m Row
20 Kettlebell swings (24/16 kg)
10/10 Single arm dumbbell push press (22.5/15 kg)

*Partner 2 can only begin on the movement when partner one as moved on.

MOBILITY DRILL OF THE WEEK

08 June 2017 – Shout it Out Loud

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CrossFit is full of different skills for you to learn and strengths and techniques to develop. Lifting, rowing, running, gymnastics, understanding what your coaches are saying… Everything we do from the minute the class starts to the second we call "Time" at the end of the WOD requires some form of skill, strength, conditioning, and technique.

And the most important thing to do when learning any new skill(s) or developing your strength and conditioning is to celebrate your successes!

There are many ways to ‘succeed’ in CrossFit (this is by no means an exhaustive list):

The most obvious is a lifting PB: You’ve shifted more weight than you ever have in one of the power or olympic lifts. BOOM to the sauce.

Then, there are the benchmark PBs: You finished a WOD with a faster time or a higher score than you ever have before. All the high fives and chest bumps!

Similarly, we have the conditioning PBs: You PB’ed your 2km row, your 400 m run, or maybe even ran a mile without stopping for the first time. Wit woooooooooooo!

Next there are the gymnastics PBs: Hitting your first strict pull-up, push-up, muscle up etc. One step closer to Gymnastics Ninja Status!

Finally, there are the less obvious PBs, the technique PBs. These are the most difficult to quantify and yet, in my opinion, some of the most important. These milestones will eventually lead to the aforementioned benchmark, gymnastics, conditioning and lifting PBs. Whether it’s linking together five perfect butterfly pull-ups (that no longer look like you’re being electrocuted), or consistently getting under the bar in your squat snatch, they might not be “traditional” PBs, but believe me, they warrant a celebration just as much as adding 5 kg to your back squat. 

As you all know, our post-Strength Cycle Testing Week is coming up, which means you will have loads of opportunities to hit new PBs. When you hit a PB, we (your coaches, fellow athletes, family members, friends, significant others, co-workers, pet goldfish) want to hear about it!

Celebrating your success and being acknowledged by others makes you happy. Happiness reminds you that you’re enjoying what you do, enjoying what you do means that you’ll stick with it and keep improving! Furthermore, celebrating a new PB will give you a massive confidence boost that will encourage you to continue challenging yourself and try new things that you never thought possible. I have seen it happen many times where a member will get their first strict pull up and, with that added confidence, go on to push themselves a bit harder on the workout (whether in weight or in movement) and NAIL it.

So, when the coach is asking you for your scores to put up on the whiteboard, make sure you tell them it’s a PB, write it up on our PBs and Milestones board, do a celebratory dance, Shout It Out Loud. 

And just in case you didn’t get my song reference at the beginning, here’s a classic KISS track to brighten your day.


WORKOUT OF THE DAY

A) Strength

A1) Deadlift: 15 minutes to build to a heavy 2

A2) Alternating EMOM x 24
Minute 1: 10 Romainian deadlift
Minute 2: 10 Bench press
Minute 3: 10 Ring row
Minute 4: Rest

Guidelines for A2
– Barbell movements: Increase by 2.5 to 5kg from last week
– Gymnastics: Unbroken is the aim, scale as needed

B) Strength Accessory

3-5 Supersets:
8/8 Single arm dumbbell bench press
8/8 Single arm dumbbell row
45-60 second side plank, per side

MOBILITY DRILL OF THE WEEK