glute bridge

02 June 2019 - WOD


Engine Work

With a partner, complete 8 rounds (4 each) of:
500m Row
21 Kettlebell swings (24/16 kg)
12 Burpees

* Alternate complete rounds
* Lots of rest, so push hard on each round!

Specialist Sundays


A) Tall clean: 5 x 3

B) Push jerk: 5 x 3

C) Clean pulls: 4 x 3 @ 90%

Barbelles Lifting Class

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

B) Accessory: Posterior Chain Strength Development
B1) Medball Hamstring Curls 3 x 6-8
B2) Banded Heels Elevated Glute Bridge 3 x 20

C) Accessory: Gymnastics Strength Development
C1) T Bar Rows 3 x 10
C2) Push Ups 3 x 10
C3) Bicep Curls 3 x 12-15

19 September 2017 – WOD


Strength: Complex Method (Aerobic Power Group)

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

– Rest 3 minutes – 

A2) Jumping squat: 3 x 6 as explosively as possible, rest 90 seconds between sets

A3) Repeat A1 & A2

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

Strength: Strength / Aerobic Method (Aerobic Capacity Group)

A1) Back squat: Take 20 minutes to build to a heavy set of 5 reps

A2) Back squat: 3 x 10 @ 40% 1RM, tempo 2020
– Rest exactly 60 seconds between sets –

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

B) Accessory (All Athletes)

B1) 3-5 Supersets
6/6 Single leg romanian deadlift @ 4111
6/6 Lateral lunge with dumbbell @ 4111
6/6 Glute bridge @ 4111

B2) Midline
8 x 20 seconds on : 10 seconds off
Hollow hold
*Squeeze every muscle as hard as possible!


2km Training: Week 1

*Sessions will be General Endurance, General Speed & Specific Training
*What is your present 2km PB split?
*What is your goal time (for the end of the cycle), 10-15 seconds faster is a solid goal

A) Specific Training

2 rounds: 10 x 200m with 30 seconds rest @ target split
*Rest 7 minutes between rounds


How do you define success in training, career and relationships?

This week we will be focusing on what we (your coaches) see as success during your training sessions. Here's a big clue, it has nothing to do with times on the leaderboard or beating your fellow classmates.

We want you to begin thinking about why you come to class and what you focus on in each session.


- Foam roll for 5-10 minutes before or after class.
- Do this with intent i.e. No phones or social media!
- If you have a foam roller or mobility balls at home, foam roll before bed and make it part of your nighttime routine

03 June 2017 – WOD


A) Strength

A1) Bench press: 15 minutes to build to a heavy 5

A2) Alternating EMOM x 20

Minute 1: 10 Front squat
Minute 2: 10 Strict HSPU
Minute 3: 10 Bent over barbell 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:
10/10 Dumbbell Bulgarian split squat
15/15 Single leg glute bridge
15 Strict knees to elbows
Rest 90-120 seconds

27 May 2017 – Murph is this weekend!

"Murph" is this Sunday! 

On Sunday 28 May, we will take on "Murph" in honour of LT Murphy and all servicemen and women. This year, as requested by our members in the Service, our efforts will go towards supporting the charity, Help 4 Homeless Veterans. 

Memorial Day Murph is free to all members and non-members, all we ask is that you make a contribution to Help 4 Homeless Veterans by bringing your donation to the box on the day, or making a donation via the charity's JustGiving site.

As a reminder, here's how we will be running Memorial Day Murph this year...

We will be running the event in four heats / classes...

Heat 1: Warm-up will start at 8 am and the workout will begin at 8.10 am.
Heat 2: Warm-up will start at 9 am and the workout will begin at 9.10 am.
Heat 3: Warm-up will start at 10 am and the workout will begin at 10.10 am.
Heat 4: Warm-up will start at 11 am and the workout will begin at 11.10 am.

There will be a 50 minute time cap. To be eligible to join a heat, you must show up in time for that heat's scheduled warm-up. As with all of our special events, we encourage you to come early or stay late to cheer on your fellow athletes

What about the weight vest??

We will have three men's and one women's weight vest available if you choose to do Murph as Rx, HOWEVER, here are the rules...

– If you have never done Murph before, you will be doing bodyweight only (no vest).
– If you have done Murph before (without a vest) and your time was over 40 minutes, you will be doing bodyweight only.
– The weight vests will be available on a first come, first serve basis. If you have your own weight vest at home, feel free to bring it in!
– If you are wearing one of the box's weight vests, no shirt is a no go! 

We can't wait to see you all smash it!


A) Strength
A1) Strict press: 15 minutes to build to a heavy 2

A2) Alternating EMOM x 16
Minute 1: 10 Front squat
Minute 2: 6-10 Strict HSPU
Minute 3: 10 Bent over barbell row
Minute 4: Rest

Guidelines for A2 Barbell movements:
– For week 1 begin at 60% 1RM, aim to increase by 2.5 to 5kg per week
– Gymnastics: Unbroken is the aim, scale as needed

B) 3-5 Supersets
10/10 Front rack reverse lunge off platform (20kg plate)
20 Glute bridge with band
15 Strict knees to elbows


19 Aug 2015 – Your top 3 goals & how to hit them!


So your goals have been set, let the good times roll! You can just carry on with your day to day lives and your goals will be brought to you by a leprechaun riding a unicorn, that farts rainbows (ahh, if only!). 

Writing down your goals is just the first step. Unless you change something about what you are currently doing then ain't nothin' gonna change and your goals and visions will stay as just that. 

So, I have put together some information to get you started based on the most popular goals we've seen so far..

Goal 1: Mobility

Mobility has formed a huge part of your goals, from tight ankles to stiff upper backs. This makes us happy because it shows us that you all understand how important good mobility is to achieving better movement! 

There are 3 areas you need to address to make your mobility gains stick.

Mobilise: Think mashing (lacrosse ball, barbell, a Super Friend's foot!) and stretching drills. You need to do a minimum of 1-3 drills per day, spending at least 2 minutes per side on your problem areas. To help with this head over to Youtube, type in MWOD and whatever body part you are working on e.g. MWOD shoulder or MWOD ankle. Reams of resources right there.

Activate: Chances are that if something is 'tight' or 'short' that something else is not doing its job properly (often the opposing muscles). For example, when the chest is tight and the shoulders are rounded then the muscles of the upper back are elongated and in a 'weakened' position. This can impact your shoulder function. 

The majority of the population who are desk-bound will fall into this category, so here is a great shoulder protocol called Iron Symmetry. Mobilise the tight bits around the shoulder (chest, triceps, lats, serratus) then hit these drills. This is a great protocol for those of you who suffer with shoulder pain.

If you mobilise your lower half (hips and ankles) then simple bodyweight squats and lunges, focusing on correct movement is a great way to re-enforce your new mobility gains. Mobilise then perform 30-50 of your best reps.

Strengthen: You will get at the gym. Learning to move correctly and using your new ranges of motion will help you to develop strength in the right areas.

Goal 2: Body Composition

Our next most popular goal was related to body composition, in particular fat loss. 

Nutrition is the basis of any successful training program, you cannot out-train a bad diet, it just won't happen. So we advise that you stick to Greg Glassman's (Founder of CrossFit) words of wisdom "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat."  Basically cut out the processed crap and added sugar and replace it with whole, natural real foods. 

Here are 3 top resources to get you going:

1) Not sure how much to eat, but don't want to count weigh and measure food? Precision Nutrition has a great portion guide which is super easy to use.
2) Clueless on what foods you should be eating and what needs to be binned? Check out this guide to good food choices. 
3) Wondering whether you have to eat like this alllll the time? We encourage you to enjoy favourite foods, just in moderation. In general you want to aim to eat 80%+ of your meals following the food guidelines. In 20% of meals you can have a little leeway and enjoy your favourite foods (just don't go crazy). If you follow this '80/20 rule' you can still get the results you are after while maintaining a social life. Here is a great guide to Nutritional Off-Roading.

If you need more of a helping hand with your nutrition then you could also consider using the CrossFit 1864 Nutrition Program!

Goal 3: Gymnastics

Pull-ups dominated your goals, along with push-ups, muscle-ups and other gymnastic elements. 

This is going to require some extra work on your behalf. Whilst we do these movements in the classes you will need to be attacking this goal several times a week.

A great tool you can use is called volume training. This targets movements using specific and repetitive training for a particular weakness. This method can be used for any movement, from practicing a backhand technique in tennis, shooting free throws in basketball, or pressing to handstand in gymnastics. The goal is to develop proprioception and endurance (the ability to reproduce something many times over and over) in that specific movement pattern.

We also have a much more encompassing approach, our six week course, Developing Gymnastics Strength: Pull-ups and Dips. This 6 week course will focus on pull-ups and push-ups/ring dips - designed to get your first ones or improve your capacity in the movements if you already have a few strict ones. The course includes elements of strength development, volume training and specific assistance exercises that are key to developing these movements. Sign up here or email for more info.


A) Every 2 minutes for 20 minutes - Alternate between:

A1) 5 Back squat
A2) 10 Plate face pulls + 40m Overhead walk

B) Assistance Supersets

For 15 minutes, cycle through:
10 Good mornings
15 Glute bridges
20 second chest to bar hold
25 second hollow hold, weighted
- Aim for 2-4 rounds