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27 Oct 2017 – Announcing the Grand Re-Opening WOD & Party!

Join us on Sunday 5 November from 9 am for our Grand Re-Opening WOD and Party! 

It's hard to imagine how far this empty warehouse space has come in such a short amount of time. To celebrate, to thank you guys for your support and help during this busy time and to christen the new space in true CrossFit 1864 style, we'll be hosting a special WOD of BroSesh proportions (aka EPIC), followed by a pitch-in BBQ. 

Sign up via Team up here and keep an eye on Facebook, your email and the blog for more details.


WORKOUT OF THE DAY

A) Strength (Speed / Power Group)

Every 3 minutes, for 24 minutes alternate between A1 and A2:
A1) 2-3 Back squat @ 85% + 10 Jumping squats
A2) 2-3 Strict press @ 85% + 10 Dumbbell push press

A) Strength (Aerobic Capacity Group)

Every 3 minutes, for 24 minutes alternate between A1 and A2
A1) 9 Back squat + 250m Row
A2) 9 Push press + 250m Row

B) Accessory (All Athletes)

12 x 40 seconds on : 20 seconds off

Dumbbell bench press
Bent over barbell row
Good morning
Plank hold (weighted)

*Choose loads that allow for 12-15 reps
*Aim for quality, controlled movements

ENGINE WORK: AEROBIC CAPACITY

2km Training - Week 6

*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) General Speed

6 x 375m max effort sprints
– Rest 90 second between efforts –

11 Feb 2017 – WOD

WORKOUT OF THE DAY

A) Strength / Stability
3 sets to find max load
60m Single arm overhead carry, right arm
Every 10m perform 5 thrusters

- Rest 60 seconds -

60m Single arm overhead carry, left arm
Every 10 minutes perform 5 thrusters

*This is very challenging!
*Start lighter than you think, and build

B) 20 minute AMRAP for quality:
10 Scap pulls
10 Alternating arm kettlebell push press
10/10 Turkish sit-ups
10 Good mornings

Reminder: The Swolemate Throwdown is this Sunday! The first heat will kick off at 9 am, so make sure you arrive early enough to get yourself warmed up and ready to go!

MOBILITY DRILL OF THE WEEK

11 Jan 2017 – Our First Strength in Balance Session

WORKOUT OF THE DAY

A) Strength: Front Squat

3 @ 82%
1 @ 88%
3 @ 82%
1 @ 90%
3 @ 82%
1 @ 93%

B) Conditioning
For time:
21-18-15-12-9
Thrusters (42.5/30 kg)
Toes to bar
* Time cap: 15 minutes
 

Strength in Balance (6.30 – 7.30 pm)

The next 8 weeks will focus on common issues that lead to lower back pain. This includes hip stability, core strength and mobility.

MOBILITY DRILL OF THE WEEK

26 Oct 2016 – WOD

WORKOUT OF THE DAY

A) Strength / Conditioning

A1) Back Squat
For time:
20 reps @ 85/52.5 kg
15 reps @ 100/60 kg
10 reps @ 125/80 kg
Rest 1 minute after completing each weight

A2) Push Press
For time:
20 reps @ 50/35 kg
15 reps @ 60/40 kg
10 reps @ 70/45 kg
Rest 1 minute after completing each weight

A3) Hang power clean
For time:
20 reps @ 70/45 kg
15 reps @ 85/52 kg
10 reps @ 100/60 kg

B) Bonus Gainz: Posterior Chain Development
Good mornings: 3 x 15
*Focus on internal rotation at the hip

06 Sept 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning
8 minutes to get s far as possible up the ladder:
1, 2, 3....Deadlifts (140/90 kg)
3, 6, 9...Ring dips

B) Rowing Conditioning
With a partner, complete 4 x 500m each, resting while your partner rows
*Aim to keep each row 3-5 seconds faster your 2km PB pace
** Time cap: 15 minutes

C) Bonus Gainz

3 sets of:
20 Weighted sit-ups
40 Banded good mornings

24 August 2016 – WOD

WORKOUT OF THE DAY

A) Barbell Conditioning

A1) Every minute, for 8 minutes: 1 Clean at 80%

- Rest 2 minutes -

A2) Every minute, for 8 minutes: 1 Snatch at 80%

- Rest 2 minutes -

A3) 21-18-15-12-9-6-3
Unbroken overhead squats for time (42.5/30 kg)
- Rest as needed between sets -
*Time cap: 15 minutes

B) Bonus Gainz
2 sets of:
30 Banded good mornings
- Rest 30 seconds -
30 Banded hamstring curls
- Rest 30 seconds -

* Please make sure you watch the videos for these movements before you attempt them before/after class!

09 August 2016 – Thank you!

Thank you for the super thoughtful engagement present! You guys are the best and we can't wait to celebrate with you all at the Ball & Chain BroSesh! (more details on that soon!) x

Thank you for the super thoughtful engagement present! You guys are the best and we can't wait to celebrate with you all at the Ball & Chain BroSesh! (more details on that soon!) x

WORKOUT OF THE DAY

A) Strength: Back squat
A1) Every 90 seconds, for 12 minutes (8 sets): 2 reps @ 90% of 1RM
A2) 1 x max reps @ 75%

B) Gymnastics & Assistance
B1) Strict ring dip: 1 set for max reps
B2) Every minute, for 15 minutes, alternate between:

Minute 1: Strict ring dips @ 60% of above max
Minute 2: 8 Good mornings @ tempo 31X1
Minute 3: 45-60 second forearm plank (Add load as needed)

20 July 2016 – Introduce a Friend in August!

You love CrossFit. You love the banter with your fellow athletes before a WOD starts; you love the community; you love learning new skills; you love challenging yourself and pushing beyond your limits; you love the post-WOD endorphins; you love the progress you're making and the fact that you're now feeling healthier, fitter, and stronger than you have ever felt before. 

So why not share the love with your friends, family and co-workers?

Do you know someone you think would love CrossFit and being part of our community? Introduce them to us during the month of August and bring them in for a free taster session. If they sign up for any of our membership packages, you get a month’s free membership!* 

All you need to do is visit www.crossfit1864.com/friend and fill out the 'Introduce Us' online form. We'll be in touch shortly to set up a taster session for your friend. 

*T's & C's
- You must send your friend's details via e-mail or the online form BEFORE your friend comes in.
- Bring them in for a FREE taster class to show them why you love training at CrossFit 1864!
- If your friend signs up to one of our membership packages any time during the month of August, you will receive one month's membership, completely free.
- This offer expires on 31 August 2016
- There is no limit to how many people you can refer - for each friend that joins, you get a free month of training!
- E-mail Coach Maria with any questions


WORKOUT OF THE DAY

A) Strength

Every 3 minutes, for 12 minutes (4 sets) complete:
3 Hang power cleans
5 Front squats
3 Shoulder to overhead

*This must be performed without putting the bar down
*This is a de-load week, so no misses allowed today (i.e keep the load to a moderate weight)

B) Midline

B1) Good mornings
3-5 x 10 @ tempo 31X1

B2) For time:
5 x 10, unbroken toes to bar
*Only unbroken sets count, take as much/little rest as needed 

27 Oct 2015 – Weightlifting Development: Circle Training

Thanks to everyone who came down to Kilos for a Cure on Sunday! Good friends, good times, great cause! 

Thanks to everyone who came down to Kilos for a Cure on Sunday! Good friends, good times, great cause! 

WORKOUT OF THE DAY

Weightlifting Development: Circle Training

Perform 10 - 1 reps of the following exercises: 

A) Power clean & push jerk
 - Power clean and directly from the catch position into a push jerk
- Keep the load at a weight that allows you to perform the sets unbroken and you can keep the transition from clean into jerk
- You can increase the load as your progress
B) Strict toes to bar (or assisted T2B)
C) Good mornings
D) Strict chest to bar pull/chin-ups (or box chin-ups)