farmer's carry

28 Jan 2019 - WOD


A) Breath Holds & Pulmonary Warm-up
10 minutes, for quality:
3 Breaths
5 Burpees, nasal breathing only
3 Breaths
Max distance farmer’s carry on exhale breath hold

B) Conditioning
5 x 3 minutes on : 3 minutes off
10 Dumbbell snatch (22.5/15 kg)
15 Burpee box jump overs (24/20 in)
In remaining time, row for distance
* Up to G4 breathing (nose/mouth) allowed
* Recovery breathing sequence:
5 Breaths power mouth in / relaxed mouth out
7 Breaths power nose in / relaxed mouth out
9 Breaths power nose in / relaxed nose out
(Use this sequence during each 3 minute rest period)

24 Aug 2018 – WOD


A) Strength

A1) Front squat: 5 x 3
* Add 0-5kg based on how last week felt
* The last set is a AMRep
* Perform 1 set every 3 minutes

A2) Weighted ring dip: 7 x 3
* Perform a set every 90 seconds

B) Conditioning

For time:
400 m Farmer's carry
* After every drop complete 8 double kettlebell front squats before continuing on your carry


A) Row Test
A1) 5km time trial

18 Mar 2018 – The Preggo Chronicles: Mindfulness & Education


Pre-pregnancy, I remember thinking how weird it was that whenever you asked a pregnant woman how far along she was, they would always answer you in weeks. “I’m 22 weeks along.” Yeah, ok cool. But how many months is that?? And then as soon as I got pregnant, I immediately switched to tracking time in weeks and days.

Why is this?

One guess is that things are changing so quickly, that speaking in months is pointless. A week is a much more sensible unit of time. The other reason that was more applicable for me is that pregnancy, especially my first trimester, was a Game of Inches. Everyone tells you that your pregnancy will fly by, but every day of my first trimester dragged on, slowly inching to the big day when we would get to see our Baby Coach, things would get really, really real and maybe, just maybe, the sense of dread that gripped my soul every time I felt even the slightest twinge in my abdomen would subside, because 12 weeks is the safety point, right? Right.

Between Google, the NHS website and your friend’s friend’s cousin’s sister-in-law’s nightmare pregnancy story, it’s nearly impossible to keep a cool and level head, regardless of how many times people tell you that the worst thing you can do for your baby is to stress out (which in turn causes you to stress more!)

What better time to discuss Mindfulness and Education??


I have seen Mindfulness defined as “the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.”

Sounds great, right? However, I am naturally a very stressy, highly strung person. Imagine how much more stressed out I got when I had a tiny human growing inside my belly, relying on me for its survival! In the first few months, I had a lot of what I now call “growing pains”. With every twinge and every subsequent Google search, I became more and more stressed out. Following some very sound advice from a trusted friend (more on that later!), I decided to improve my mindfulness, starting with regular meditation and mantras.

Traditionally, I am not a big fan of meditation. Before baby, I was convinced it didn’t work for me. Most likely because I'm shit at it and I hadn’t practiced it at all. Surprisingly (or maybe not at all!), meditation is just like any other skill – it needs to be practiced. 

I knew I would need guidance to begin meditating, so I started a subscription to Headspace, (not just for preggos!) which worked perfectly. You can either follow their daily meditations, or they do a pregnancy pack which focuses on visualisation. In my second trimester, I transitioned to Expectful. I’ve been using this since my second trimester and it has been great as well. They offer specific meditations for each trimester, from helping you get to sleep, walking meditations, trusting your body, and dealing with uncertain moments. The getting to sleep meditation has been an absolute Godsend as of late!

Meditation is what helped me get my daily stress under control, but my mantra is what kept me sane. Whenever I felt a twinge of pain, whenever I felt uneasy, whenever I would hear advice or stories that scared me (more on this later as well!), I would repeat my mantra:

“I trust my body, I trust my baby. My body is healthy, my baby is healthy.”

I would say this again and again and again until the pain subsided, the thoughts left my mind, and I felt comfortable and confident again. Is it cheesy? Yes. Will people stare at you when you’re walking down the street chanting out loud? Probably. Does it work? A million times yes.


I read once that women are often divided in to two camps when they find out they’re pregnant. The first camp is the “take it as it is” mums-to-be that breeeeeeze through pregnancy without so much as flipping through a Parenting magazine, and the other camp that treats pregnancy like it was a PhD. As you might have guessed, I fall squarely in to the second camp. As soon as I found out I was pregnant, I got straight to work downloading every book and podcast, set up meetings with women I knew and respected who had trained through pregnancy, bookmarked websites and essentially became a Training during Pregnancy Information Sponge.

Prenatal resources are abundant and the information supplied is an absolute minefield. To help you navigate, I have put together a list of the resources that I found the most useful. This is by no means a comprehensive list, but this is as far as I’ve gotten!

Meet with a Friend

Before you do anything else, meet with a friend, a coach, or someone you know and trust who has been through a similar situation. They can help answer any questions, calm down any fears, and, considering most women keep their pregnancy quiet during the first trimester, it’s great to have someone to finally share all your excitement with! The day after I found out I was pregnant, I met up for a chat with an incredible woman who was both a friend, a trusted coach, and superwoman of a mom. I made a list of questions before our meeting and she answered every single one and I couldn’t be more grateful. I’m still sending her questions to this day!

A word of advice about meeting up with friends… Sometimes, it’s good to hear things you don’t want to hear. For example, when your coach tells you you should cut back on alcohol or sweets. No one WANTS to hear that, but sometimes, we need to. On the flip side, when you’re pregnant, aim to get advice from people that you know are on your side and that will be supportive to what you want. For example, if you have always dreamed of having a non-medicated home birth with your husband being the only one in the room with you, it’s probably not a good shout to seek advice from someone you know had a traumatic birth story, swears by an epidural and thinks home births are a recipe for disaster. For the most part, it’s good to get all sides of a story, but at the moment, there’s no need and no point for people raining on your parade. However, if someone does offer advice that doesn’t mesh with your plans, don’t curse them under your breath or unfollow them on Facebook. Odds are, they are sharing their advice because they want you to have the best experience possible. Although their idea of ‘best experience’ might differ from yours, their advice is still coming from the heart, so be respectful. Nod, smile, and carry on thinking your own thoughts.

2) BirthFit Podcasts

As I mentioned in my Training blog, the BirthFit website has been a key resource throughout my pregnancy for my training, but also for my mindset and education. Their podcasts cover a wide range of topics and have also helped me find other useful resources.

My favourites so far have been:

Episode 2 with Dr. Elliot Berlin
Episode 6 with John Welbourn
Episode 25 with Dr. Gina Sirchio-Lotus
Episode 59 with Jacki Carr
Episode 63 with Dr. Lindsay Mumma
Episode 87 from the BirthFit Summit

Super informative and funny, these make for great commute listening!

* Update: now that I’m in my third trimester, I have also been listening to a lot of Modern Mamas Podcasts. A similar vibe to BirthFit, in addition to prenatal information, they have loads of great information on what to do when Baby arrives!

3) Ina May’s Guide to Childbirth

This book is borderline mindset and borderline education. The book begins with a collection of birth stories from Ina May’s experience at the Farm Midwifery Centre (most of which took place in the 70s). What I loved about this book was not just the educational aspect (there’s so much about having a baby that I had - and still have - no idea about), but the way that it re-framed the way we speak about and understand the birth experience. It helped to shape my ideas of what I would like my birth experience to be and also indirectly introduced me to hypnobirthing. If all you’ve been hearing and all you know of pregnancy are horror stories, this is the perfect book to get your head straight.

4) Resources for Pre- and Post-Natal Nutrition

With my focus on my training, I’ve always eaten well (aside from the occasional donut) and I’ve always known what my body needs to perform at its best, but when it came to knowing what to eat when pregnant, I was beyond lost. I knew that I wanted to be a bit more cautious than previous generations' approach, “We had aspirin, drank wine and ate tinned tuna and you came out fine”, but a little bit more relaxed than the present-day approach of: “If you have raw eggs, peanuts, a slice of cake or don’t rinse your organic vegetables with filtered water, your baby will come out with three heads”.

Here are the resources I found most helpful…

Webinar: Prenatal Nutrition Basics with Dr. Gina Sirchio-Lotus
Before you do anything watch this webinar. It provides an excellent summary of prenatal nutrition and I liked it because I think it hit the exact balanced approach I was looking for.

Beautiful Babies: Nutrition for Fertility, Pregnancy, Breast-feeding, and Baby’s First Foods
By Kristen Michaelis

Super Nutrition for Babies: The Right Way to Feed Your Baby for Optimal Health
by Katherine Erlich, Kelly Genzlinger

These books were both great resources and chock-full of information (I’m still working through Super Nutrition for Babies!) FYI, these follow more of an all-organic, Paleo nutrition approach, so there was some information I took on board, and some I decided was a bit too strict for my lifestyle.

Real Food for Pregnancy: The Science and Wisdom of Optimal Prenatal Nutrition
By Lily Nichols

I have only just heard about this book, but after listening to a few podcasts with Lily Nichols, I’m very excited to read it.


I’m 34 weeks now and getting closer and closer to seeing our beautiful Baby Coach. Through my training, my improving mindfulness practice, my education, and the love and support of my nearest and dearest, I am becoming more and more confident every day that I am ready to take on this new adventure.

Given how long this blog has taken me to write, the next Preggo Chronicles will probably discuss Baby Coach’s first Scaled Teen’s CrossFit Competition….


Women's Only Class (11 am – Noon)

After the heavy barbell work in 18.4 yesterday, we are focusing on gymnastics today.

A) Gymnastics: This week we shift focus to working on handstands (towards HSPU).

A1) 1 attempt at max strict chin/pull-ups

A2) Box pike: 5 x 10 second push-up support, into 10 second pike support

A3) Chest to wall handstand hold: 5 x 15-20 seconds

A4) Handstand kick up practice 20 attempts

*Get hands as close to the wall as possible
*Focus on soft contact with the wall/heels

A4) 5 sets:
20 Dumbbell lateral raise
20 Scapula push-ups
20 Second hollow hold
20 Second arch hold

Specialist Sundays (10 – 11 am)

A) Snatch balance: 6 x 1, building to a heavy single

B) Snatch: 5 x 3, drop and re-set each rep

C) Snatch pull: 5 x 3

Engine Work (9 – 10 am)

5 rounds for time of:
100 m Farmer's carry (24/16 kg)
30 Double unders
20 Wall balls (9/6 kg)
10 Pull-ups

* Rest 1 minute between rounds

14 July 2017 – WOD


A) Conditioning
6 sets, each for time:
500m Row
* Rest 90 seconds between efforts

B) 3-5 rounds:
10 GHD Hip extension
50m Single arm farmers carry, per arm
100m Sandbag carry, unbroken


A) Warm-up
4 x 300m
* Rest 1 minute between sets

B) Lactate Threshold: Row
5 sets of:
500m @ Fast pace
250m@ Easy pace
250m @ Fast pace
250m @ easy pace
* Rest 2 minutes

Fast: Slightly faster than 2km PB pace
Easy: Average pace from warm-up


02 July 2017 – Reminder: WOD with a Friend next Sunday!

Our "WOD with a Friend" is next Sunday 9 July! Find out more details on our blog, sign up via Team up here and e-mail Coach Maria if you're bringing a friend!


CrossFit (11 am – Noon)

A) Weightlifting: Jerk
A1) Behind the head press from jerk stance: 5 x 3
A2) Jerk balance: 5 x 3
A3) Split jerk: Build to a heavy double, with a 3 second hold in each jerk receiving stance

B) Finisher
For time: 50 Burpees

Competition Class (9.30 – 11 am)

A) Strength: Density Back Squats
Complete 4 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 3-5 minutes between sets

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

B) Team Training
In teams of 6 (with only 3 athletes working at a time), 18 minute AMRAP of:
30 Synchro tyre flips
30 Synchro pull-ups
30 Synchro thrusters (40/30 kg)
30 Synchro toes to bar

Engine Work (8.30 - 9.30 am)

In Teams of 3, complete 5 rounds each of:
Movement A: 100m Farmers carry
Movement B: Assault bike or row, for calories
Movement C: Dumbbell thrusters, for reps

* Only one partner per station
* Partners rotate as a group as soon as their teammate completes the farmer’s carry


02 Apr 2017 – Specialist Sundays, Engine Work & Competition Classes are back!


Specialist Sundays: Gymnastics (11 am - Noon)

A) Gymnastics Skill: Front Lever Tuck
10 x 1 with 1-5 second hold, with slow negative

B) 12 minute AMRAP
2 Strict Pullups + 2 Strict Knees to Elbows + 2 Strict Toes to Bar

*Only complete complexes count

C) Midline
4 Rounds:
25 Hollow rocks
25 Arch rocks

Competition Class (9.30 - 11 am)

A) Gymnastics
3-5 Sets:
3 Strict chest to bar pull-ups
2 Kipping chest to bar pull-ups
1 Bar muscle-up

* Rest as needed between sets
* The goal is to complete the set without coming off the bar

B) Conditioning
Work with a partner, alternate complete rounds of "Nate", for quality:
2 Muscle-ups
4 Handstand push-up
8 Kettlebell swings (32/24 kg)

C) Midline
Every minute, for 10 minutes, alternate between:
10-15 second L-Sit
1 minute sandbag carry

Engine Work (8.30 - 9.30 am)

A) Skill Development
Alternating EMOM x 12 minutes
Minute 1: 10 Squats (wall, to medball, goblet)
Minute 2: 10 Kettlebell deadlift
Minute 3: 30-40 second hollow hold

B) Conditioning
30 minute AMRAP - Work with a partner
One partner rows 500m

In this time the other partner must complete:
8 Waiters squats, left arm
40m Single arm farmers carry, left arm
8 Waiters squats, right arm
40m Single arm farmers carry, right arm

*Your 500m times should be sustainable, repeatable and paced efforts.

30 Mar 2017 – Take your Hanging Challenge Progress Photos

The "Hanging Out with the Crazy Ones" Challenge starts next week! 

From 1 - 30 April, the coaches at CrossFit 1864 are challenging you to accumulate seven minutes of hanging time every day for 30 days as part of our "Hanging Out with the Crazy Ones" Challenge. Hanging every day will give you loads of benefits, from developing your straight arm strength to improving your overhead range of motion. And what's the best way to see how much you improve over the next 30 days? Test and re-test!

Before you begin the Challenge, we want you to take some 'Before' photos...

The first 'Before' photo should be a shot of you laying on the ground with your elbows straight, shoulders relaxed, arms overhead with thumbs pointed towards the ground (do not force them overhead!). Your knees should be bent with your feet flat on the floor.

The second 'Before' photo will be very similar, except you will be lying flat on the ground with straight legs. 

These photos show your overhead range of motion. As you work through our hanging challenge and your range of motion improves, you should be able to get your hands closer to the ground. So, be prepared to take these photos again at the end of the Hanging Challenge to see how much progress you've made!

Read more on our "Hanging Out with the Crazy Ones" Challenge here and let your coaches know if you have any questions!


A) Conditioning: "Hold, Carry, Row"
In Teams of 3:
Row 400 calories
One partner rows
One partner holds a sandbag with bear hug hold (heavy)
One partner performs a 50m Farmer's carry with two kettlebells (32/24 kg)

*When the farmer's carry is complete, each team member rotates
*Team members can only row or carry when the sandbag is held in the bear hug position


25 Oct 2016 – Get Involved in Box Battles!

Have you registered for the London Box Battles?

For Round 3 of the London Box Battles, we're taking the battle to our home turf! We will be going up against CrossFit Evolving at CrossFit 1864 on Sunday 6 November from 9 am. This round will be an Individual competition, with Beginner, Intermediate and Advanced divisions.

What is the London Box Battles?

The London Box Battles is a league-style CrossFit competition involving boxes in and around London. With Beginner (Group C), Intermediate (Group B) and Advanced (Group A) divisions, this is a great competition for all levels of athlete, not to mention a great way to meet athletes from other boxes! 

What are the WODs?

The WODs for this round have just been announced on the London Box Battles Website, here

How do I register?

There is a registration fee of £15 per athlete. To participate, you will need to register via the London Box Battles Registration page, here. This fee goes towards the prizes for the overall division winners and food / snacks for participants.

Please email Coach Maria if you have any questions and see you all on the battlefield!


A) Conditioning

In pairs, 20 minute AMRAP:
15 Calorie row
15 Over the box jumps (24/20 in)
15 Sandbag (or heavy goblet) squat

P1 completes the calorie row
P2 completes the over the box jumps
P1 completes the sandbag squats (thats 1 round)
P2 completes the calorie row...and so on

B) Bonus Gainz: Grip & Oblique Development

Single arm farmer's carry, 200m left side
Single arm farmer's carry, 200m right side
*Stay upright and keep shoulders over the hips

04 May 2016 – WOD



A) Lower Body Max Effort: Back Squat

Every 2 minutes for 16 minutes (8 sets), perform:
Set 1: 5 reps @ 65% of 1RM
Set 2: 5 reps @ 70%
Set 3: 5 reps @ 75%
Set 4: 3 reps @ 80%
Sets 5-8 : 3 reps @ 80%+

B) Conditioning / Assistance Work

Every 5 minutes for 20 minutes (4 rounds) complete:
20 Farmer's Carry walking lunges (2 x 24/16 kg)
15 Calorie row
10 Toes to bar

27 Apr 2016 – Introducing our New Personalised Programming Package

We are very excited to announce the launch of P3, our new Personalised Programming Package at CrossFit 1864! Perfect for any of our members working towards a specific goal (training for that next marathon?!) or looking to iron out weaknesses, whether they be in barbell strength, technique, gymnastics or mobility, CrossFit 1864's Personalised Programming provides athletes with all the tools they need to realise their true athletic potential.

P3 includes...

  • One 60-minute PT session per month, where you will meet with your coach to go over your goals, discuss your programme and assess your movement (and teach you any movements or drills).
  • After your PT session, you will receive four weeks' of 2-3 sessions of individualised programming suited to your goals and ability to complement your current training in our group sessions.
  • Athletes on our Personalised Programming will also have access to our Open Gym to work on their individual programmes. 

To be eligible for P3, you must currently be on our Unlimited package. P3 is £79 per month, on a rolling month-to-month basis. 


When is Open Gym?

We will be offering Open Gym during our current class times, which you can find here. There will be two Open Gym spaces per hour and members using Open Gym will need to register for their time slot on Team up, just like they do for classes. Classes will have priority over space and equipment, but every effort will be made to ensure that members using Open Gym have everything they need to complete their sessions. 

Why do I need to be on Unlimited to be eligible for P3?

Members training three or less times per week will get more benefit from training more often. We recommend that, before you try to add in any supplemental or specific training to your programme, you aim to increase the frequency of your sessions, which will give you more exposure to additional strength, endurance and mobility/stability work in our group sessions. 

How long will each of my individually programmed sessions be?

Each session will be programmed according to your availability and goals, as established in your first PT session with your coach. Typically, sessions will be programmed to take any where from 30 - 60 minutes.

Should I do P3 in place of group classes?

Definitely Not. P3 is programmed to complement, not replace your group classes. In the group classes, you get the intensity, the coaching cues and the community aspect which is why you started CrossFit in the first place! P3 is designed to give you the extra edge, bringing you closer to your goals and addressing any weaknesses or imbalances that are specific to you. 

Want to find out more?

E-mail Coach Phil,, with any questions or to schedule your first session!


A) Lower Body Max Effort

Overhead squat: In 15 minutes build to a heavy set of 2 reps, each with a 3 second pause in the bottom

B) Assistance Work

Alternating EMOM x 12
Minute 1: 12 Back rack lunge, alternating legs
Minute 2: 8 Romanian deadlifts @ tempo 31X1
Minute 3: Rest

C) Conditioning / Accessory

Partner Workout

10 minute AMRAP:
P1: Farmers Carry for distance (As heavy as possible)
P2: Plank hold

Partner 2 holds a plank position while partner 1 walks as far as possible with 2 kettlebells. When partner 1 drops the kettlebells, they switch with partner 2


18 Apr 2016 – Mark your Diaries...

Save the Date

Bank Holiday Monday
30 May 2016


More details on the blog soon!


A) Upper Body Max Effort: Push Press

In 15 minutes establish a heavy set of 5 reps

- Each rep must have a 2 second pause overhead
- No pause in the rack position

B) Assistance Work

Alternating EMOM x 20

Minute 1: Prowler drag
Minute 2: Ring push-up
Minute 3: Farmers carry (2 x 32/24 kg)
Minute 4: Rope/Towel pull-ups
Minute 5: Rest

*  Each minute is 45 seconds work with 15 seconds to transition