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 maria@crossfit1864.com 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

10 Aug 2015 – Got Goals? We want to know about them!

How are your Visions shaping up? Do you have your 1, 3, 6, 9, 12 month goals written down? Well, we want to know about them! 

Now that you've got your goals, the next step is to let your coaches and your fellow athletes know about them. 

What we want you to do is...

1) Write your 1 year goal on the final page of your goal setting pack in BIG, BOLD letters.

2) Bring your completed Goal Setting Pack and Goal Page in to the box and give it to one of the coaches OR email the completed pack to maria@crossfit1864.com.

3) We will take a picture of you with your goal to put up at the box or we will post the final page up on the wall.

4) We'll take note of your goals and follow up with you shortly with any suggestions we might have to help you out.

Looking forward to reading all about how you are going to smash the next 12 months!

PS If you don't yet have a Goal Setting Pack, let me know ASAP and we can get you a copy


A) General strength
A1) Push press: 15 minutes to establish a 1 rep max for the day
A2) Take 80%+ of A1 and perform 3 sets of:
3 Push press + 3 Push jerk

B) EMOM 5 Thrusters
With a continuously running clock complete 5 thrusters every minute:
From 0:00-5:00 use 30/20 kg
From 5:00-10:00 use 40/30 kg
From 10:00-15:00 use 50/35 kg

Continue adding 5-10kg every 5 minutes for as long as you are able. Post total number of reps completed.

05 Aug 2015 – Your Vision & Goals

Google “Goal Setting CrossFit Blog” and you will quickly find that every CrossFit box in the world has posted a blog on setting goals.

I. Hate. Goal Setting Blogs.

I hate that they always come out on 1 January (sooooo predictable), I hate that they always say the same things (Are your goals S.M.A.R.T? Have you thought about booking in a PT session to get you to your goals?) and the thing I hate most is that one month after the blog has gone up, everyone tends to completely forget about the goals they posted and the promises they made to themselves.

But, here I am, writing a blog about setting goals, because it's actually really damn important.

Why do we set goals?

Goals are important in every aspect of our life because they give us direction. With a goal in mind, we know what we're working towards. They also give us incentive. We want to achieve the goals we set, so we’re more likely to put in the time to be successful in reaching them. They also give us benchmarks so we can see how much we’ve progressed. As coaches, it’s imperative that your athletes have goals (and that you know what they are) so that you know how you can help them in their training.

So guess what? It’s time to set your 1 year goals!

Here’s the deal…

I have put together a goal setting pack for everyone at the gym. You can either take a printed copy from the box or download a word doc version from the email hitting your inboxes soon and fill it out on your computer (if you’re too technologically advanced to use a pen and paper…)

The Steps to Setting Your Goals…

We’re going to start with a vision….

A vision is your picture of where you see your health and fitness in one year. This vision creates a clear picture and will help lead you to your goals and make them powerful and meaningful to you. Revisit and re-read this vision regularly, it will keep you heading in the right direction!

Now it’s time to extrapolate some goals from that vision.

What are goals? They are specific, they are measurable, they are a challenge, yet attainable, they are time-bound, and when they are written, they use present language (had to get the S.M.A.R.T. acronym in there somewhere!).

Think about what goals you need to achieve in one year to make your vision a reality. Now write that down, these are your one year goals.

Now think about what goals you need to hit in 9 months to make that vision a reality. Write that down. These are your 9 month goals.

How about in 6 months…. What goals do you need to achieve in 6 months to make your 1 year vision materialise?

3 months? 1 month? Write it alllll down in your pack.

All done? Wicked! You’ve got a series of goals (1, 3, 6, 9 and 12 months) that you are working towards for the next year. Pat yourself on the back, give yourself a chest bump, put the pack away and forget it ever existed.

Wrong. Think again.

There's one trait a goal possesses that I didn't mention before.... A goal is an end sought after with integrity

What does this mean? Well, in our tight-knit community that we love and cherish deeply, this means that, by setting your goals, you are accountable to all of the other members at CF1864 who have also set 1 year goals. It is your responsibility to work hard towards your goals, to not sandbag your attempts, and to reach the benchmarks you set for yourself because your fellow athletes are depending on you, just as you are depending on them.

Whoa. That’s deep.

What Phil and I want you to do next is share your goal with your fellow athletes. The last page in the pack is left blank. Write your goal in BIG LETTERS. Take a picture of yourself with your goal and post it to Facebook or Instagram (#herestothecrazyones #goals2015 ), or give that paper to us and we’ll post it up at the box.

Need help with any of this? Let us know!

NB This is taken largely from lululemon’s goal setting strategy, which, following loads of research, was the best goal setting strategy I could find. I highly recommend you check out their website and explore your visions and goals beyond the health and fitness domains.


A) General Strength
A1) Overhead Party
EMOM perform 3 shoulder press. Men start with 30kg and women with 20kg pounds.
- Add 2.5-5 kg each minute until failure.
- When you cannot complete the shoulder press move on to performing 2 push press every minute.
- When you cannot complete the push presses move on to performing 1 push jerk every minute.
- When you fail on the push jerks, the workout is over.

B) Conditioning
3 rounds for time:
12 Front squats (60/40 kg)
12 Burpee pull-ups

*Compare with your results from 31 Jan 2015

01 May 2015 – Pause for Thought

I wanted to take a moment to ask you all a question....

As your coaches, our most important goal is to get you to your goals. However, as the old adage goes, you can lead a horse to water, but you can't make it drink. We can give you all the tools and knowledge we have, but it's up to you to actually use them.

So, your pause for thought for the weekend and our question for you...

Does your behaviour match your goals?

You want a strict pull-up, but do you spend time working on your pull-up strength outside of class?

You want to shed a few kilos, but do you keep a clean diet the entire week (not just the weekdays when it's easier)?

You want a 10 kg PB on your squat/deadlift/push press, but are you making sure you get in to class on squat/deadlift/push press days? In other words, are you training consistently?

You want to snatch 80 kg, but do you make it to the skills days to hone in on that technique?

You want to improve your overhead position/front rack position/tight shoulders, but are you doing the necessary mobility, and doing it regularly? 

If you answered a resounding "Yes" to these questions, Fan-flipping-tastic! I have no doubt in my mind that, in time, you will reach all of the goals you have set.

But if you answered "No" to any of these questions, or even a "Maybe... I mean, I do some of the times, but not this past week because it was my sister / cousin / brother / dog /hamster's birthday /anniversary / hen do / bar mitzvah", use this long weekend to re-visit and re-commit to your goals, and make a strategy to ensure that your behaviour EVERY DAY is putting you on track to hit them.

Not sure what to do or where to start? Ask your coaches, we're happy to help!


10 rounds of:
30 seconds : Max rep burpees
30 seconds : Rest
30 seconds : Max rep wall ball (9/6 kg)
30 seconds : Rest

*REMEMBER: We will be running a Bank Holiday Schedule on Monday 4 May, with classes at 10 and 11 am only.