front rack lunge

13 Feb 2016 – The Swolemate Throwdown is this Sunday!

Sunday's the big day... it's our Will you be my Swolemate Throwdown!

To remind you of the key details...

The Throwdown takes place on Sunday 14 February, from 9.30 am to noon. Doors will be open from 9 am, if you’d like to do any additional warm up (But please note, there will be a class going on at this time and they will take priority of equipment and space).

You and your Swolemate will take on three WODs, with one epic Final at the end of the day to decide once and for all who are the strongest Swolemates at CrossFit 1864.

Entry is FREE and friends, family and significant others are more than welcome to come and cheer you on!


A) Strength: Back Squat

Every Minute On the Minute (EMOM) x 10:
1 Back squat - Across @ 100% 1RM (or increase 2.5-5kg from last week)
* If you fail, drop to 80-90% 1RM and perform doubles every minute
** If you succeed....we need to re-test that 1RM!

B) Conditioning

"The Change Challenge Baseline"

In 12 minutes:
Run 800 m
50 Air squats
40 Sit-ups
30 Kettlebell swings (24/16 kg)
20 Burpees

In remaining time, AMRAP "Cindy":
5 pull-ups
10 push ups
15 air squats

*Score is total reps completed
** Compare to your result from 3 Jan 2016

21 Jan 2016 – The Window of GAINZ: Part 1, The Real Window!

The 'Window of Gainz', the 'Anabolic Window’ the 'Window of Opportunity’ (always the window?!)... You have probably all heard these phrases in context of the magical timeframe post-workout in which you have to consume the ideal post-workout meal or shake otherwise you miss out on all your training gains!

Supposedly, the Window of Gainz is a period of time after your training session when your body and muscles are particularly primed to accept food and shuttle it towards conversion into lean muscle mass. Bro-science traditionally puts this window somewhere between thirty minutes to two hours after your workout.

So, is this window really there? Before we discuss this time-limited, post-workout window for meal and supplementation, you should know there is a BIGGER, BETTER window! Actually, it’s so much more than a window…It’s the GATEWAY TO GAINZ!

What’s even better, it’s free! 

You have access to it every single day.
It’s 100% legal (no 'roids here!)
You can have as much of it as you want. 
You can definitely have too little, but you can never have too much!

Sound too good to be true? What’s the catch? What is the Gateway to Gainz?!?!
Yawn! Not another one preaching me on sleep! We get it!
…but do you? Do you actually get it?

If I told you that if you floss your teeth everyday for five minutes, in one week you would increase your deadlift by 5kg, the following week you would add another 5kg, and in a month's time you would also drop a waist size, you would have already left your seat and be over the sink shining those gnashers up real good.

Obviously flossing your teeth does not get you these results (you should still floss of course), but getting enough good quality sleep can produce something similar! So when we tell you to get more sleep you should be attacking it with the same zeal.

I cannot emphasise enough just how important sleep is to your general physical and mental health. Good sleep is one of the most important elements of health maintenance, as well as athletic performance and improvement, and it tops the list before nutrition and training even enter the picture.

Sleep needs are going to vary based on the individual, but most people will get the utmost benefit from sleeping 7 to 10 hours per night.
Sleep is your body's recovery time and many amazing things happen when you are catching your ZZZZZs: 

- Decrease in blood pressure
- Heart/breathing rate slows
- Muscles relax and blood supply to muscles increases, which promotes tissue growth and repair
- Important hormones are released, in particular growth hormone and testosterone. Both are essential for muscle growth and development.

Many studies have shown the negative effects of sleep deprivation, and by deprivation we are talking getting 4-6 hours of sleep a night. Yup! If that’s you then you are sleep deprived!…..

4-6 hours of sleep has been shown to:

- Reduce energy levels and stamina by 15-40%
- Increase the level of the stress hormone cortisol, which can lead to muscle loss, increased fat storage, loss of bone mass, depression, hypertension, insulin resistance (the cells in the body lose the ability to accept insulin), and lower growth hormone and testosterone production
- Impair glucose tolerance. Without sleep, the central nervous system becomes more active, something that inhibits the pancreas from producing adequate insulin, the hormone the body needs to digest glucose.
- Increase carb cravings. This is due to the fact that sleep deprivation negatively affects the production of a hormone called Leptin. This hormone is responsible for telling the body when it is full. However, with decreased production of this hormone, your body will crave calories (especially in the forms of high reward foods aka sugar!) even though its requirements have been met.

Sleep is the original ‘Window of Gainz’ and this one lasts a whole lot longer than 30 minutes!
Getting adequate sleep will lead to fat loss, muscle gain, performance improvements, better energy, basically all the results you seek from your post-workout shake. The only difference is that sleep is free, and it works a whole lot better! Nothing you do will compensate for lack of sleep, NOTHING! No magical pill or protein shake will un-do the havoc caused by sleep deprivation.

For a more in-depth article on the importance of sleep I suggest you read this CrossFit Journal article, 'Sleeping for Performance'.

In part 2 of 'The Window of GAINZ!’ we will look at whether a post-workout window does actually exist, and if so how should we take the maximum advantage of this.


A) Strength: Press & Lunge

In Teams of 3
A1) 7 minute AMRAP of strict press:
50 reps at 40/30 kg
50 reps at 50/35 kg
AMRAP at 60/40 kg

- Rest 3 minutes - 

A2) 7 minute AMRAP of front rack lunges:
50 reps at 50/35 kg
50 reps at 60/40 kg
AMRAP at 70/45 kg

- Rest 3 minutes -

A3) 7 minute AMRAP of push press:
50 reps at 60/40 kg
50 reps at 70/45 kg
AMRAP at 80/50 kg

14 Jan 2016 - WOD

We've got an Advanced Gymnastics Course, a BroSesh Sunday, and a Throwdown with your Swolemate all coming up soon.... Who's excited?! Because we can't wait!


A) Strength: Press & Lunge

Alternating EMOM x 14:

Even minute: 3 Strict press
Odd minute: 12 Front rack lunges
- Athletes choose loads
- Aim to increase loads from last week

B) Gymnastics Conditioning

12 minute AMRAP:

150m run + max reps of unbroken...
Choose either:
Op1) Toenail box dips or Ring rows
Op2) Strict ring dips or pull-ups
Op3) Strict muscle-ups

As soon as you break, go for another 150m run

07 Jan 2016 - There's nothing quite like that First Muscle Up Feeling

The day you finally decide Today is The Day.

Adjusting the rings millimetre by millimetre until they are just the right height... The thoughts going through your head as you chalk your hands for the millionth time... Toes THEN hips to rings... BIG hips to rings, BIG pull... The anticipation as you jump on to the rings and adjust your false grip... the swings that are more there to convince yourself you can do it then to actually help you gain momentum, 3...2...1... you're on top of the rings! A crowd of people gathers around you... kick and press, kick and press, press, press... LOCK OUT! You just did a muscle up and the crowd ROOOOAAARSSSSS!

There is nothing quite like the feeling of elation and accomplishment you get when you hit your first muscle up. So, why not sign up for CrossFit 1864's Developing Advanced Gymnastics course so you can get that feeling as well?! The 6-week course includes 2, 1-hour sessions per week specifically programmed to get you the strength and skill you need to get you on top of those rings. In addition, during the course, you get personalised nutrition advice and mobility homework to make sure you have all your bases covered in your pursuit of Gymnastics Ninja Status!

What are you waiting for?! Sign up today!


A) Strength: Press & Lunge

Alternating EMOM x 10
Even minute: 5 Strict press (Athletes choose load)
Odd minute: 10 Front rack lunges (Athletes choose load)

B) Gymnastics: Muscle-up

Op1) Toenail box dips: 7 x 3
Op2) Muscle-up negative: 7 x 1
Op3) Strict muscle-up: 7 x 1 (Add load as needed)

18 Aug 2015 – Clean Skill Development

Alllll the plates at this weekend's BroSesh!


A) Weightlifting Skill Development

A1) Clean deadlift: 5x3
A2) Clean deadlift + Hang clean: 5 x 2+1

B) Conditioning

Power Clean (60/40 kg)
Front Rack Lunges (60/40 kg)
Shoulder to overhead (60/40 kg)

15 Aug 2015 – WOD

General strength - Double Kettlebell Complexes

A) 3 rounds, to find the heaviest load for the complex:
5 Thrusters
20m Overhead carry
5 Thrusters
20m Overhead carry

B) 3 rounds, to find the heaviest load for the complex:
10 Front rack lunge
40m Front rack carry
10 Front rack lunge
40m Front rack carry

C) 3 rounds to find the heaviest load for the complex
1 Front squat
2 Push press
3 Thrusters
4 Front rack lunge
5 Front rack squats