good mornings

29 Nov 2016 – WOD


A) Conditioning

3 x 5 minutes on : 5 minutes off

A1) Buy in: 50 Wall balls (9/6 kg)
Then, AMRAP:
12 Deadlifts (85/60 kg)
12 Burpees over the bar

A2) Buy in: 35 Wall balls (9/6 kg)
Then, AMRAP:
9 Deadlifts (100/70 kg)
9 Burpees over the bar

A3) Buy in: 20 Wall balls (9/6 kg)
Then, AMRAP:
6 Deadlifts (125/85 kg)
6 Burpees over the bar

This is our final week of this style of workout, go hard!

B) Bonus Gainz

Good morning: 3 x 10-15

04 Oct 2016 – WOD


A) Conditioning

For time:
21 Hang power cleans (60/40 kg)
21 Burpees over the bar
100 Double unders
15 Hang power cleans (60/40 kg)
15 Burpees over the bar
75 Double unders
9 Hang power cleans (60/40 kg)
9 Burpees over the bar
50 Double unders

B) Strength: Deadlift
Build to a heavy set of 5 reps, then complete 3 sets of 5 @ 85- 90%

C) Bonus Gainz
3 rounds:
20 Toes to bar
20 Hip extensions / Good mornings

15 May 2016 – Find your Snatch and Clean & Jerk 1RM


CrossFit (11 am - Noon)

A) Weightlifting

It's time to re-test your weightlifting! If you set a PB today, you will base the next few week's percentages off this number.

A1) Snatch: 15 minutes to establish a new 1 rep max

A2) Clean & Jerk: 15 minutes to establish a new 1 rep max

Competition Class (9.30 - 11 am)

A) Weightlifting: As Above

B) Strength: Deadlift
Set 1: 10 reps @ 50% of 1RM
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 70%
Set 4: 8 reps @ 75-80%
Set 5: 6 reps @ 80-85%

- Rest 2-3 minutes between sets
- Stick to your percentages!

C) Accessory Work
3 sets of:
5 Good mornings @ 3111
- Rest 60 seconds -
Chinese plank, prone x 45-60 seconds for max load
- Rest 60 seconds -
Chinese plank, supine x 45-60 seconds for max load
- Rest 60 seconds -

Engine Work (8.30 - 9.30 am)

A) Cardiac Output
Every 8 minutes for 40 minutes (6 rounds), alternate between A1 and A2

A1) 1000m Row
Then in the remaining time, complete 2 rounds:
10 Burpees
10 Kettlebell Swings (32/24 kg)

A2) 1000m Run
Then in the remaining time, complete:
2 rounds:
10 Wall balls (9/6 kg)
10 Box jumps (24/20 in)

16 Feb 2016 – Movement Standards for the Open Athlete

Judge Mo-Tron is always watching...

Judge Mo-Tron is always watching...

The Open is upon us! This means that you Crazy Ones will be taking on five workouts in five weeks that will test you physically AND mentally. The Open gives you an opportunity to experience what it’s like to participate in a CrossFit competition: from the intensity of the WOD and the atmosphere of the box to the movement standards and judging. We’ve already spoken about the atmosphere and intensity, now it’s time to go over the nitty gritty: the movement standards and judging. Every athlete registered for the Open will be assigned a judge to count their rounds and reps and make sure they are hitting the specified movement standards (and ‘No Rep’ them if they don’t!)

We’ll be discussing how to be the best judge you can in a future blog, but first we want to focus on the Athlete. For your reps to count in your workout, it is your responsibility as an athlete to ensure that you hit the standards for the movement you are performing.

What are Movement Standards?

Movement Standards are quite simply the standards you are expected to maintain for each movement of a workout, specifically the range of motion. You have seen your coaches demo movement standards before a WOD (when we tell you to get your chest and thighs to the ground for a push up or hit the target for a wall ball), and before each Open workout, CrossFit HQ will be releasing a video demo-ing the required movement standards for each WOD.

Why are Movement Standards important?

Movement standards are important because, in CrossFit, full range of motion is paramount. The human body is a complex and intricate piece of machinery, with joints that have been made to flex, extend and rotate through a wide range of motion. In every workout, we want you to work through that entire range of motion. Think about it... if you were only to ever open a door halfway, over time, the hinges on that door would get rusty. If you don’t go through full range of motion, your body will ‘get rusty’ and will be limited in its capabilities and more prone to injury and decreased performance.

So, that’s the fitness-side of why movement standards are important, now for the competitive side… Movement standards ‘level’ the playing field. They ensure that every athlete doing the workout is doing the same movement, whether they’re doing the WOD alongside you or in a box on the other side of the world. Similarly, movement standards make sure that each time you repeat a workout, you’re repeating the same movements. Imagine if you did ‘Karen’ (150 wall balls) last year and for 50 of those reps, you were a foot under your target and for 25 of the reps, you didn’t squat below parallel. And you got a bitchin’ time, 6:00 flat. Let’s say that you repeat ‘Karen’ this week, but this time you have a judge. This time all of your reps are to the movement standards and, when your reps don’t meet movement standards, they don’t count. Your time sky rockets up to 7:30; however, it’s impossible to say if your fitness improved or not because you have essentially done two, completely different workouts.  Now, if you would have performed to movement standards, you would have a solid metric of your physical improvement, instead of second guessing yourself and your time. 

In the weeks leading up to the Open, make sure you pay close attention to your coaches when they are demo-ing the movement standards they expect to see during a WOD and pay even closer attention that you are hitting these standards. If you hear a coach shout 'No Rep', re-do the rep. If you aren't quite sure if you hit the movement standards, but didn't hear a coach shout 'No Rep', re-do the rep... better safe than sorry! If you have any questions about the movement standards, ask! And if you don't yet have the ability to hit the standards, be sure to ask a coach how you can scale the movement so it is appropriate for you. 


A) Strength: Back squat

Saturday you will be re-testing your 1 Rep Max!

Use today as a de-load. Focus on quality reps and speed out of the bottom. Do not let the load climb to a point where this falters.

Perform 3-5 x 5, climbing
- Rest as needed between sets

B) Midline accessory work

3-5 rounds:
Max kipping toes to bar (as soon as you lose the kip, stop)
15 Good mornings
- Rest 90 seconds between rounds

Are you ready to see if you're better than you were last year? To test your limits? To exceed your expectations?  To smash 5 weeks of epic WODs with your fellow Crazy Ones?

There's only one way to find out... Sign up for the 2016 CrossFit Open and join Team CrossFit 1864!

Check our recent blog post for more details on the Open.

Register via the CrossFit Games page here and make sure you choose CrossFit 1864 as your affiliate!

19 Jan 2016 – The Open is coming....

It's that time of the year again, the time every CrossFitter dreams about... it's almost time for the 2016 CrossFit Games Open! Some of our older members might remember the CrossFit Open from last year, the bumpin' choonz, the shouts and cheers from your athletes, the thrusters. All. The. Thrusters. But for those of you newer to the sport, below is the blog we posted last year explaining the Open... read on to find out more and to see how we'll be taking on the Open at CrossFit 1864 this year!

Originally posted 22 January 2015...

There are a few different sides to CrossFit... there's the 'just come in and train' aspect, where you come to the box, do the WOD, cheer for people (and get cheered for!), high five and chest bump your fellow athletes on your way out the door and steadily improve your fitness. Next, there's the community side. You come to the box, do the WOD, cheer for people (and get cheered for!), high five and chest bump your fellow athletes on the way out, arrange for an outside-of-the box get together, join in on the BroSesh, comment on Facebook, and so on. There's also the competitive side of CrossFit: CrossFit as the Sport of Fitness. This is when you test your fitness against other CrossFit athletes in a competition. At times stressful, at times exhilarating, CrossFit competitions are always a great learning experience. 

Finally, there is the side of CrossFit that brings all of this – the fitness, the community, and the competition – together, The CrossFit Open


The CrossFit Open is a worldwide competition, open to everyone. Once a week, for five weeks, CrossFit HQ will publish a workout and all CrossFitters registered for the Open will have one week to do the workout and submit their scores. The top 10-30 male and female athletes and teams from each region (number of athletes depends on the region) will go on to compete at Regionals. The top 5 athletes from Regionals will go on to T.B.D.D. (The Big Damn Deal), The CrossFit Games. From a mere 26,000 athletes in the first CrossFit Open in 2011, the CrossFit Open has grown exponentially since it first started in 2011. There were over 200,000 athletes from all different backgrounds and fitness levels registered last year! 


Why the hell not?!

Seriously, the CrossFit Open is loads of fun. The workouts that CrossFit HQ come out with are a blast (you guys have already taken on a few... Thrusters and burpees anyone?!) and most importantly, this gives you a chance to test your fitness, not just against all of the other athletes signed up for the Open, but also against yourself. CrossFit is all about the measurable, observable and repeatable fitness, and every year of the Open, CrossFit HQ repeats one of their previous workouts (or a combination of the two). For example, Phil did CrossFit Open 13.2 (10min AMRAP: 5 STOH 52.5kg, 10 Deadlift 52.5kg, 15 Box jumps 24") back in 2013 and got 6 rounds and 2 reps. He repeated the workout towards the end of last year, in October, and this time got 8 rounds. That's an improvement of nearly 2 whole rounds, a 30% improvement in just under 2 years!


I can hear the questions already....

"What if I can't do a muscle up, link double unders, get 40 kg over my head, etc etc? I've seen the YouTube videos, and I'm nowhere near Annie Thorisdottir or Rich Froning!" 

Don't stress! The workouts released are programmed so that anyone can take them on, regardless of their ability, and anyone will find them challenging, whether you're a Games-ready athlete or a CrossFit newbie. Furthermore, there is nothing more exhilarating than hitting your first pull up or stringing together your first double unders during the Open. So why not have a go? In addition, this year, CrossFit HQ will be releasing scaled versions of the Open workout, yet another reason why you have no reason not to sign up!

Back to 19 Jan 2016...


The 2016 Open will run for five weeks from Thursday 25 February to Monday 28 March. We will be doing the first four Open workouts on Mondays in all morning and evening classes. Similar to the way we rocked the Christmas Crackers, we will be increasing the cap on classes and running the workouts in heats. The final Open workout will be our very own Big Damn Deal! We will be smashing Open 16.5 together on Sunday 27 March followed by a big end-of-the-Open Bash, details TBC. 

So what are you waiting for? Get signed up today and
make sure you choose CrossFit 1864 as your affiliate!


A) Strength: Back squat
Perform 5 x 10
- Rest as needed between sets

B) Strength: Conditioning & Gymnastics
3-5 rounds:
10 Good mornings
- Rest 30 seconds -
5-8 Strict chest to bar pull-ups
- Rest 30 seconds - 
5 High box jumps
- Rest 30 seconds -