dumbbell thruster

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

12 May 2019 - Reminder: Online Mobility Workshop on Sunday!

Don’t forget to tune in Sunday evening to Coach Phil’s Online Mobility Workshop! We will be focusing on assessing and improving your ankle mobility. The link to the workshop will be posted in Slack.


WORKOUT OF THE DAY

Engine Work

"Rabbits Delight V.2"

* Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to run 400m.
* The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles.
* After both partners have completed a run and the first movement, the cycle repeats for the next movement


Calorie row
Dumbbell thrusters
Calorie Assault bike
Burpee box jump overs (24/20 in)

* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties.
* One point will be subtracted from the team’s score for every 2 seconds they finish behind the first team that finishes


Specialist Sunday

A) Skill
Muscle snatch + Power snatch balance: 3 x 3+3 with empty barbell

B) Power snatch
Build to a 1 rep max

C) Snatch push press + Overhead squat
4-6 x 3+1 @ 90%+ of B


Barbelles’ Lifting Class

A) Snatch Grip RDL
4 x 6 @ 90-100% of Snatch

B) Accessory
B1) Banded Face Pulls: 3 x 15
B2) Seated Z Press: 3 x 8-10

C) Skill Work
Linking Toes to Bar

19 Mar 2019 - The Top 3 Steps to Building a Strong Community at Your Box

I fell in love with CrossFit many moons ago.

Although the coaches I worked with in my beginnings were great and incredibly knowledgable, it wasn’t their cues, progressions or even their mid-WOD cheers that made CrossFit what it was (and is) to me.

Instead, it was the people that I worked out with that made me so passionate about the sport that I am now lucky enough to call my career. It was this community of athletes that busted their humps alongside me every day that made CrossFit great. I look back with fond memories of the box socials, competitions, high fives and Facebook bants (because Instagram wasn’t a ‘thing’ back then) of my CrossFit beginnings and think,

“Yes. That is what CrossFit is all about. The Buzzword to rule all Buzzwords… Community, with a Capital C”.

The Beginnings of CrossFit 1864

When we opened CrossFit 1864 in September 2014, I knew that our box would be exactly like the box I remembered from 2012. It was going to be just like the O.G. CrossFits, but with slightly nicer equipment. It was going to be small and a little bit gritty. It would be filled with people with no egos and no drama, just a solid work ethic and drive to do their best whilst enjoying their training. Most importantly, it was going to be all about the Community.

Imagine my horror when, mid-way through 2014, our small box was up and running, and it didn’t feel like that old community at all! Of course there were high fives after class and everyone was friendly, but it just wasn’t the same. To get some advice, I met up with a friend and fellow box owner. I begged him to tell me the secret to building a strong community. Do you know what he told me? There’s nothing you can do to create a community. It just happens.

He was only halfway right.

These are the Top 3 Steps to Building a Strong Community at your Box.


Step 1: Ask Questions

I’m not talking about asking your class how their day was at your whiteboard huddle. Any schmuck can do that.

I mean ask the real questions, like you’re on a second date kind of questions (because you are trying to start a relationship, right?!). Ask your members what they do for work, what they like about it, what they have coming up this week, what are their fears, hopes, dreams, aspirations, if they prefer crunchy or smooth peanut butter.


Step 2: Listen

You’d be amazed how much you can learn about a person simply by listening, and I mean really listening. You’ve asked them what they have coming up this week and they come back to you with a lackadaisical, “ I have this race thing I’m doing on Saturday. It’s no big deal or anything”.

Now, if you weren’t really listening, you might say, “That’s cool,” and start flicking through your playlists to find your favourite warm up tunes. But, if you’re really listening, you might hear a twinge of nervous excitement in their voice.

Now, repeat Step 1.
Ask them what the race is and why they’re doing it.

Come back to Step 2. They tell you that they’re doing a 10k in the park and this is the first time they’ve ever run more than 1 mile. Coincidentally, you happen to know that a couple of your other members are doing the same 10k (because you listened to them too, obvs) and now you can link up a team of people to support each other, and you know you have something to celebrate with this crew when Monday comes around!

Step 3: Take care of your space and encourage others to do the same

Our members used to make fun of me for the way I cleaned our box. Our kettlebells are arranged in colour order, wall balls are stacked neatly with their laces facing out, rings hanging perfectly aligned on the rig, ab mats in tessellated piles in the corner… the box is a thing of organisational beauty. When classes put their kit away, they were instructed to put things away “As Coach M would want it”.

And no one, I mean NO ONE, hollywood claps chalk at CrossFit 1864.

Eventually, this attention to detail created a culture at the gym where every member took care of the space and looked after their kit as if it was their own.

So, what do these three things have to do with creating a strong community?


Everything, Because they are all part of showing respect.

As mentioned before, my good friend and fellow box owner was half right. You can’t force members to cheer each other on in workouts. You can’t drag them along to box socials and expect them to have fun. Let’s be honest here, everyone at your gym is coming from different walks of life and I’m pretty confident that not everyone will be absolute best buds outside of the gym.

But, that is not what a strong community is.

Contrary to popular CrossFit belief, a strong community is not built through box socials, private member groups on Facebook, internal throwdowns, or charity events.

Instead, a strong community is forged through a foundation of mutual respect: Respect that you as a box owner or coach show to your members when you ask them questions and express a genuine interest in their lives. Respect and consideration by actively listening to what they say and responding in turn. And finally, showing respect to your gym, the physical foundations of your community, by keeping it clean, organised and in good condition.


“Attitude reflects leadership”

When you as a box owner, the leader of your community, take the steps to show this level of respect to your members and your gym, it spreads like wildfire. Not only do your members respect you for everything you do for the box and for them, they also show respect to your other members, and their fellow athletes. They start getting to know each other, asking questions, listening, empathising, encouraging, hanging out outside of the box, and eventually, even brushing chalk off of their barbells!

In my five years of experience as a box owner, I am confident that this is how a strong and unwavering community is built; not through High Fives, but with a solid dose of R-E-S-P-E-C-T.

I could not be more proud of the members and the community at CrossFit 1864, which, even though I’m nearly 5,000 miles away, I feel the power of every day.

Big love, you guys.

WORKOUT OF THE DAY

A) Strength
Thruster: Build to a 1 rep max

B) Conditioning
"DG"
10 minute AMRAP:
8 Toes-to-bar
8 Dumbbell thrusters (15/10 kg)
12 Dumbbell walking lunges (15/10 kg)

10 Mar 2019 - WOD

WORKOUT OF THE DAY

Engine Work

Working with a partner, complete 6 rounds (3 each):
10 Dumbbell devil’s press
90 second row for distance

– Rest 5 minutes –

Working with a partner, complete 6 rounds (3 each):
10 Dumbbell thrusters
90 second row for distance

Specialist Sundays

A) Skill Focus
Every minute, for 9 minutes, alternate between:
3 Snatch push press (behind the neck)
3 Muscle snatch
3 Snatch pull-under
* Focus on a strong lockout & speed under the bar

B) Snatch
Every minute for 12 minutes perform 2 reps
* Drop and re-set every rep

C) Snatch balance
Every minute for 10 minutes perform 1 rep

Barbelles Lifting Class

A) Strength
Sumo Deadlift: 5 x 3 @ 85%

B) Accessory
B1) Barbell Hip Thrust
3 x 10-12
B2) Staggered Stance RDL
3 x 10-12

C) Skill Work (choose one):
3 x 5 Negative HSPU
3 x 20 seconds Handstand Hold
3 x 3 Freestanding headstand hold (without the wall)

10 Nov 2018 – WOD with a Friend Today!

Saturday is our WOD with a Friend Guest Day!

High fives and chest bumps to all the first timers we have taking part in today’s workout, it’s a fun one!


WORKOUT OF THE DAY

5 minute AMRAP:
P1: 10 Dumbbell thrusters
P2 10 Burpees

- 2 minutes rest -

5 minutes AMRAP:
P1: 10 Burpees
P2 10 Dumbbell thrusters

- 2 minutes rest -

5 minutes AMRAP:
P1: 15/10 Calorie row
P2: 10 Dumbbell hang power clean & push press

- 2 minutes rest -

5 minutes AMRAP:

P1: 10 Dumbbell hang power clean & push press
P2: 15/10 Calorie row

Competition Class

A) Nasal Breathing Warm-Up

Every minute for 16 minutes, alternate between:

Minute 1: Row
Minute 2: Assault bike
Minute 3: Double unders
Minute 4: Rest

* Move at a pace that allows you to nasal breath
* No mouth breathing!

B) Gymnastics: Ring muscle-ups & Pistols

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

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

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

Every minute for 12 minutes, alternate between:
30 seconds of muscle-ups
30 second of pistols

C) Conditioning

21-15-9
Power snatch (42.5 / 30 kg) (30/20 kg)

Chest to bar pull-ups (Jumping C2B)

– Immediately into –

21-15-9

Overhead squat
Pull-up (Jumping PU)

*Time cap: 15 minutes

Male top 75 score = 10:08
Female top 75 score = 12:32
Male scaled top 75 score = 09:20
Female scaled top 75 score = 10:58


09 Oct 2018 – WOD

WORKOUT OF THE DAY

A) Strength/Endurance
Front squat: 3 x 4.4.4.4
* Add +2.5 to 5kg from last week (this is sets of 4 this week!)
* 10 seconds rest between 4's
* 4 minutes rest between sets
* This is our last session of this progression

B) Conditioning
Every 90 seconds, for 24 minutes (4 rounds):
20/15 Calorie assault bike (or row)
15/12 Burpee box jump overs (24/20 in)
200m Run
15 Dumbbell thrusters (22.5/15 kg)

* If the prescribed repetitions or distances are unattainable, adjust the reps so that you are able to complete the first round relatively comfortably (this means in approx 60 seconds when fresh)
* This can be also be scaled UP if needed

14 Feb 2018 – WOD

WORKOUT OF THE DAY

A) Conditioning: Lactic Capacity
* Give 100% maximum effort/speed every single round, anything less will not do

12 x 2 minutes on : 1 minute off
* Take a 3 minute rest after round 6
A1) 27-21-15-9
Calorie row
Dumbbell thrusters (22.5/15 kg)

A2) 27-21-15-9
Burpee box jump over (24/20 in)
Deadlift (82.5/50 kg)

A3) 27-21-15-9
Calorie row
Wall ball (9/6 kg)

* Continue each interval where you left off
* Move straight from A1, to A2, to A3

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!

22 Oct 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11.30 am – 12.30 pm)

A) Weightlifting

A1) Snatch: Find your 1 Rep Max

Suggested loading
2 @ 60%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90
1 @ 90-95%
1 @ 95-100%
3 attempts at a new 1 rep max

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Snatch: Find your 1 Rep Max

Suggested loading
2 @ 60%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90
1 @ 90-95%
1 @ 95-100%
3 attempts at a new 1 rep max

B) Gymnastics

For time:
21 Strict HSPU
– 1 minute rest –
15 Strict HSPU
– 45 seconds rest –
15 Strict HSPU
– 30 seconds rest –
12 Strict HSPU
– 15 seconds rest –
9 Strict HSPU
* Does not have to be unbroken

C) Conditioning

In pairs, complete for time:
100 Calorie row
20 Hang power cleans (90/60 kg)
60 Wall balls (9/6 kg)
15 Hang power cleans (90/60 kg)
45 Wall ball (9/6 kg)
10 Hang power cleans (90/60 kg)
30 Wall balls (9/6 kg)
5 Hang power cleans (90/60 kg)
100 Calorie row

*Split work as required

Engine Work (9 – 10 am)

At 00:00, perform a 2000m Row

At 10:00, perform a 8 minute EMOM of:
5 Dumbbell deadlift
5 Dumbbell hang power cleans
5 Dumbbell thrusters

*Choose load you can do unbroken

At 20:00, perform a 1 mile run

15 August 2017 – Because there's so much more to warming up than PVC Pass-Throughs and Mountain Climbers...

Many thanks to those of you who replied to our email letting us know what you wanted to know! In the first of our blogs, Coach Phil explains the best way to warm up, as well as the importance of a good warm-up.


Many people overlook the importance of a good warm-up. Often we see athletes spending warm-up time taping their hands, putting on knee sleeves or generally approaching the warm-up with a lackadaisical attitude.

Undoubtedly we all want to achieve two things when we train: (1) Perform at our best, (2) Avoid injury.

The warm-up is just as important as the strength or conditioning workout we are about to do and without a good warm-up your workouts will suffer and your performance will be less than optimal.

A warm up should…

  1. Increase core temperature and blood flow
  2. Increase active range of motion
  3. Move through all planes of motion
  4. Introduce movement patterns relevant to the upcoming training session
  5. Introduce skills / drills relevant to the upcoming training session

A great way to achieve this is through a two-part process: A General Warm-up and a Specific Warm-up.

There are endless ways to design warm-ups, but the example below is simple to remember and easy to implement when you are trying to warm-up before an Open Gym session, a competition, or a 10K race.

General Warm-up

Whilst this is 'general', it can actually encompass all five points listed above. But in general, you want to think about increasing core temperature, blood flow and active range of motion all while moving through different planes of motion (points 1-3).

Lets break those three components down…

Increase core temperate and blood flow: This is easy, just get moving! Simple mono-structural movements like running, rowing, cycling and skipping are great.

Increase active range of motion: By this we mean moving in and out of positions under control. To improve range of motion you need to perform your chosen movements as perfectly as possible and with the full range of motion available to you at that time. As you progress through the warm-up try to move deeper into movements. You can even add brief holds of 3-10 seconds at end range positions.

Move through different planes of motion: Let's first look at the planes of motion...

Sagittal: Everything involving forward and backward motion (flexion and extension). As CrossFitters we live in the sagittal plane.  Clean and jerk, snatch, thrusters, squats, kettlebell swing, wall balls, box jumps, burpees, toes to bar, pull ups, running, rowing, airdyne are all in the sagittal plane.

Frontal/coronal: Side to side movement (lateral, abduction and adduction). Lateral lunge (cossack squats), lateral box step-ups, crossover lunges. Any single leg or single arm work whilst looking like a sagittal plane movement actually challenges stabilisation in the frontal and transverse plane.

Transverse: Twisting and turning motions (rotation and horizontal flexion). Anything that involves elements of rotation such as rotational lunge, rotational med ball throws, pallof presses and any single arm or single leg work.

If you only ever train in one plane of motion, you’re more likely to wind up injured (which is why we do so much frontal/coronal and transverse movement in class warm-ups). Working only in the sagittal plane can result in overuse in certain muscles that control these movements, as well as the risk of weaknesses in the muscles not being used. As well as increased risk of injury, it can also negatively impact on overall performance.

With that in mind here is a simple structure for a general warm-up, perform 3-5 rounds of:

Mono-structural movement (run, row, bike, skip)
Sagittal plane movement
Frontal plane movement
Transverse plane movement

Try not to get to caught up in the nitty gritty. The general warm-up is just that, general! Pick some movements and move through them for 5-10 minutes.

Specific Warm-up

Whilst this can (and probably will) also develop points 1-3, its main focus is on skill development and the movement patterns relevant to the training session or competition.

Take a look at your main movements for the day and try to identify some key components you need to work on.

Do you have pull-ups in your session? Why not put in some arch to hollow drills?
Are you going to snatch? The Burgener warm-up is a great chance to dial in your skills
Lots of deadlifts coming up? Get working on some hinge patterns, like kettlebell swings.

Train with intent

Do not be fooled into thinking 'it's just a warm-up'. A thoughtful warm-up is a key component of a successful training session.

Pay attention to what you are doing, focus on moving as well as you can and pay attention to elements that you need to work harder on. The warm-up is a chance to touch base with how your body is feeling and responding, as well as dialling in your mind-set and focus for the session ahead.

You warm-up is your preparation, and failing to prepare is preparing to fail.

Some helpful videos

Warm-up with Matt Chan
Chris Hinshaw Running Warm-up
Burgener Warm-Up
Burgener Warm-Up Explained
3D Lunge Matrix
27 Squats


WORKOUT OF THE DAY

A) Weightlifting: Snatch

Every 2 minutes, for 16 minutes :
Hang Snatch + Snatch

B) Conditioning

In teams of two, alternate complete rounds for a 12 minute AMRAP:
12 Dumbbell thrusters (22.5/15 kg)
12 Burpees

ENGINE WORK: AEROBIC CAPACITY

A) Lactate Capacity: Run

3 sets
500m @ 1 mile PB pace
Rest 1 minute
300m @ faster than 1 mile PB pace
Rest 4 minutes

25 June 2017 – WOD

CrossFit (11 am - 12:30 pm)

A) Every minute for 10 minutes
2 Power cleans + 2 Push jerks
*Pause for a count of 2 in the catch position of each clean and each jerk
*Build in load over the 10 sets

B) Conditioning
21-15-9
Power clean & Push jerk
Burpee over the bar
*Focus on marking the receiving positions on the clean & jerk
*Choose a load that allows you to focus on the technique
*We are looking for movement over speed

Competition Class (9.30 – 11 am)

A) SID Q.1
21-15-9
Ground to Overhead
Burpee over bar

B) Strength - Density: Back Squats
Complete 3 sets of:
5 Back squats
30 seconds rest
5 Back squats
30 seconds rest
5 Back squats
30 seconds rest
5 Back squats
30 seconds rest
5 Back squats

* Rest 5 minutes between sets
* Every set should be unbroken
* Start lighter than you think. We will be repeating this for a few weeks so you will have chance to increase loads


C) Gymnastics Skill Development: Muscle-ups

Engine Work (8.30 – 9.30 am)

A) Conditioning
5 rounds:
12 Dumbbell thrusters (unbroken)
600/500m Row, as fast as possible
– Rest 2 minutes –

MOBILITY DRILL OF THE WEEK