engine work

15 July 2018 – Congrats Aoife!

Massive shout out to Aoife who didn't just take part in her very first competition this weekend... she flippin' smashed it, taking home three event wins and finishing 2nd overall! Solid work Aoife!


WORKOUT OF THE DAY

Women's Only (11 am – Noon)

A) Sumo deadlift: 15 minutes to establish technical 3
* We are looking for perfect form for every rep
* As soon as form starts to go, stop


B) Every minute, on the minute, for 20 minutes:
MInute 1: 3-5 Strict chin-ups
Minute 2: 6 Double kettlebell front squat - Heavy
Minute 3: 8 Landmine press, right arm
Minute 4: 8 Landmine press, left arm
Minute 5: 40-60 second plank hold

Specialist Sunday (10 – 11 am)

A) Weightlifting: Clean & Jerk

A1) Clean & jerk: 5 x 2
* Drop and re-set each rep

A3) Clean pull: 5 x 3

Engine Work (9 – 10 am)

4 x 4 minutes on : 2 minutes off
20/15 Calorie row (or 12/8 calorie of assault bike)
400m run
In remaining time max rep dumbbell push press (22.5/15 kg)

19 June 2018 – Disco Friday this Friday!

At long last, our next Disco Friday is coming! On this Friday 23 June aka 'Disco Friday', each of our classes will take on a special team WOD and afterwards, we'll tuck in to some breakfast and coffee in the morning, sweets in the afternoon and pizza in the evening. Nom nom nom.

Get booked in today! 


WORKOUT OF THE DAY

A) Gymnastics skills: Toes to bar & HS Walk

B) Conditioning

17 minute AMRAP:
10 Toes to bar (or 15 Ab-mat sit-ups)
20 Dumbbell snatch, alternating arms (22.5/15 kg)
30ft Handstand walk (or double KB overhead carry)

ENGINE WORK: AEROBIC CAPACITY

A) Conditioning: Row

Last volume progression of this cycle, get after it!

8 minutes @ 20 spm
- Rest 1 minute -
8 minutes @ 22 spm
- Rest 1 minute -
6 minutes @ 20 spm
- Rest 1 minute -
6 minutes @ 22 spm
- Rest 1 minute -

* Start your 20 spm at your 5km pace + 8 seconds

06 Apr 2018 – "Strict Lynne" & 5km Time Trial

WORKOUT OF THE DAY

A) Strength

Back squat: 4 x 3

* Add 0-5 kg based on how last week felt

B) Strength / Conditioning

"Strict Lynne"
5 rounds for max reps of:
Max rep bench press @ 1x bodyweight
Max rep strict pull-ups

* Move straight from the bench press to the pull-ups
* Rest as needed between rounds (3-5 minutes)
* You know how much we love this workout!

ENGINE WORK: AEROBIC CAPACITY

A) Row

Time trial: 5km

23 Feb 2018 – Open 18.1 Prep

The day is here! CrossFit HQ will be announcing the first Open workout Thursday at 5 pm PT. In preparation for Open 18.1, our Friday session will be a very low intensity session dedicated to working on skills and strategies for the workout. 

WORKOUT OF THE DAY

TBA once Open 18.1 is announced!

ENGINE WORK : AEROBIC CAPACITY

Every 5 minutes, for 30 minutes:
20/15 Calorie assault bike
400m Run

* Perform this at a sustainable pace!
* Each round should be the same time

18 Feb 2018 – WOD

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics

Every minute for 15 minutes, alternate between:
Minute 1: 2 Negative chin-ups (5 second lower)
Minute 2: 2 Negative ring dips (5 second lower)
Minute 3: 20 L-sit flutter kicks

B) Strength

B1) Box squats: Build to a heavy 5

B2) 10 rounds:
10 Dumbbell walking lunges (Heavy!)
10 Supinated grip ring rows

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)

In pairs complete, for time:

1000m Row
Then, 10 rounds of:
15 Wall balls (9/6 kg)
15 Box jump overs (24/20 in)

1000m Row
Then, 10 rounds of:
12 Dumbbell walking lunge (22.5/15 kg)
12 Dumbbell hang power clean (22.5/15 kg)

Then, 1000m Row

* Split the rows as needed
* Complete one full round each before switching

13 Feb 2018 – Are you in the Open?

David can't wait to show off his barbell levitation skills in this year's Open!

Just a few days to go until we announce our Team Rosters for the 2018 CrossFit Open at CrossFit 1864... You've got to be in it to win it, so make sure you register for the Open today! Find out more about how we're doing the 2018 CrossFit Open at CrossFit 1864 here and register for the Open here. 


WORKOUT OF THE DAY

CrossFit Open 16.2 Mash-Up

In 4 minutes:
25 Toes to bar
50 Double unders
AMRep Cleans (60/40 kg)

- 4 minutes rest -

In 4 minutes:
25 Toes to bar
50 Double unders
AMRep Cleans (82.5/50 kg)

- 4 minutes rest -

In 4 minutes:
25 Toes to bar
50 Double unders
AMRep Cleans (100/65 kg)

* Scaled
T2B > Hanging knee raises
Double unders > Single-unders
Load > 42.5/25 kg > 52.5/35 kg > 60/42.5 kg

ENGINE WORK: AEROBIC CAPACITY

2 rounds, with 5 minutes rest between each:
1000m row
Rest 120 seconds
1000m row
Rest 90 seconds
1000m row
Rest 60 seconds
1000m row

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!

09 Feb 2018 – Reminder: Sympathy Pains WOD this Saturday!

Reminder: This Saturday 10 February we will be hosting our special Sympathy Pains WOD, to celebrate the imminent arrival of Baby Coach and to give you guys a small taste of the joys of training with a big bump! The team workout will kick off from 9.30 am and the session is free and open to all members. Please register via Team-up here to help us get an idea of numbers.


WORKOUT OF THE DAY

A) Strength: Deadlift

Deadlift: 3 x 5, across

*Add 0 to 5 kg based on last week

B) Conditioning: Lactic Power

Every 2:30 for 23 minutes, alternate between movements, performing 30 seconds for max effort:
- Row or Assault bike
- Weighted jumping lunges
- Kettlebell swing (32/24 kg)

* Give 100% maximum effort/speed every single round, anything less will not do

ENGINE WORK: AEROBIC CAPACITY

A) Row

2 rounds, with 2 minutes rest between rounds:
1000m
– Rest 30 seconds –
250m
– Rest 30 seconds –
250m
– Rest 30 seconds –
250m
– Rest 30 seconds –
250m

* 1000m @ 2km PB pace
* 250m @ faster than 2km PB pace

06 Feb 2018 – WOD

Congrats to all the athletes that took place in the Docklands Throwdown this weekend!

WORKOUT OF THE DAY

A) Conditioning

15 minute AMRAP:
70 Dumbbell snatches (22.5/15 kg)
60 Wallballs (9/6 kg)
50 Calorie row
40 Handstand Push-ups
 

ENGINE WORK: AEROBIC CAPACITY

A) Assault bike

5 x 3 minutes on : 6 minutes off
For max calories

* Start at a moderate RPM, each minute increase the RPM by 4-6
* On each subsequent round start on a higher RPM

e.g.
Round 1: 50-55-60
Round 2: 53-58-62
Round 3: 55-60-65

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!

02 Feb 2018 – Introducing Disco Fridays!

We had so much fun during our Member Appreciation Week, that we have decided to make it a regular thing, so.... 

Bring on Disco Fridays! 

Once a month, we'll be hosting Disco Fridays. Each of our classes will take on a special team WOD and afterwards, we'll tuck in to some breakfast and coffee in the morning, sweets in the afternoon and pizza in the evening. 

Mark your diaries for our first Disco Friday on 16 February.


WORKOUT OF THE DAY

A) Strength: Deadlift
3 x 5 @ 75%, across

B) Conditioning: Lactic Power

3 x 20 seconds work : 2 minutes rest
Max effort row or assault bike

- 5 minutes rest -

3 x 20 seconds work : 2 minutes rest
Max effort weighted jumping lunges

- 5 minutes rest -

3 x 20 seconds work : 2 minutes rest
Max effort kettlebell swing (32/24 kg)

* Give 100% maximum effort/speed every single round, anything less will not do

ENGINE WORK: AEROBIC CAPACITY

Run

2 x 400m, rest 60 seconds between each
- 4 minutes rest -
4 x 200m, rest 60 seconds between each
- 4 minutes rest -
2 x 400m, rest 60 seconds between each
- 4 minutes rest -
4 x 200m, rest 60 seconds between each

Pacing:
400m @ 1 mile PB pace
200m @ fast pace

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!

30 Jan 2018 – Reminder: Docklands Throwdown this Saturday!

The Docklands Throwdown is this Saturday 3 February! Grab a friend and get ready for a friendly throwdown with our neighbours, Royal Docks CrossFit and Reebok CrossFit Thames. There will be a scaled and Rx division and we still have three spaces available, so get signed up today!

E-mail Coach Phil with any questions about the throwdown!

* If you can't make it to the throwdown, for this Saturday only, we will be running three CrossFit classes at the box at 9 am, 10 am and 11 am (there will be no Competition Class). Team up has been updated with this revised schedule.


WORKOUT OF THE DAY

A) Conditioning

2 x 7 minute AMRAP : 7 minute rest
27 Wall balls (9/6 kg)
21 Double unders
15 Power snatch (35/25 kg)
9 Toes to bar
 

ENGINE WORK: AEROBIC CAPACITY

Row

10 x 500m, rest 1:00 between rounds.

* Each round should be within 1-2 seconds of each other
* Find a 'comfortable' pace you can hold

16 Jan 2018 – WOD

WORKOUT OF THE DAY

A) Conditioning: Threshold

3 x 6 minute rounds for max reps at each station:

From 0:00 – 2:00: 400m Run, then double unders
From 2:00 – 3:00: Dumbbell hang squat cleans (22.5/15 kg)
From 3:00 – 5:00: 400m Run, then pull-ups
From 5:00 – 6:00: Dumbbell shoulder to overhead (22.5/15 kg)

– Rest 3 minutes between round –
 

ENGINE WORK: AEROBIC CAPACITY

A) Assault bike

5 x 3 minutes on : 6 minutes off
For max calories

* Start at a moderate RPM, each minute increase the RPM by 4-6
* On each subsequent round start on a higher RPM


e.g.
Round 1: 50-55-60
Round 2: 53-58-62
Round 3: 55-60-65

12 Jan 2018 – Join us for pastries and pizza!

For the final day of our Member Appreciation Week, we have a special treat for you for breakfast, lunch and dinner! For our morning crew, we'll have pastries and coffee available to snack on post-WOD, for our lunch gang, we'll have some sweet treats to carry you through your afternoon, or for evening classes, we're getting pizza in! 

We hope you've enjoyed our Member Appreciation Week - CrossFit 1864 just wouldn't be the same without you awesome people!


WORKOUT OF THE DAY

A) Strength / Endurance

A1) 5 Rounds:
Back squat for max reps @ 80% 1RM
Chest to bar pull-up for max reps (kipping)
* Rest 3 minutes between rounds
*If you did McGhee yesterday and your lower body is all like 'heeeeeey, no squats today please", go ahead and switch for push press


B) Accessory

2-4 Sets:
10 Sumo stance good mornings
15 Ring rows
20 Strict knees to elbows

ENGINE WORK: AEROBIC CAPACITY

A) Row

2 rounds of:
1000m
– 1 minute rest
750m
– 45 seconds rest –
500m
– 30 seconds rest –
250m

* Rest 3 minutes between rounds
* Get faster as each interval gets shorter
* Your 250m should be faster than your 2km PB pace

INVITE A FRIEND TO OUR OPEN WEEKEND!

This weekend, Saturday and Sunday 13 and 14 January, we are hosting an Open Weekend for anyone interested in trying out CrossFit. Do you know someone who might be interested?? Invite them to join us for a free workout, check out our space, get to know our coaches and our community. All they need to do is go to www.crossfit1864.com/openweekend and fill out the form. We'll be in touch to confirm their booking.