gymnastics

27 Mar 2018 – Disco Friday: The Redeemed & The Dominant

It's time for our next Disco Friday!

Join us on Friday 30 March after the 11 am class (Bank Holiday Class Schedule) for our next Disco Friday! We'll be popping some popcorn and watching the 2017 CrossFit Games documentary, The Redeemed and the Dominant.


WORKOUT OF THE DAY

A) Gymnastics

In 15 minutes, accumulate as many unbroken sets (on the rings) as possible of:
2 Skin the cat + 2 Strict knees to elbows + 2 Strict toes to rings

B) Conditioning
5 rounds, each for time of:
300m Row
15 Wall balls (9/6 kg)
* Rest 90 seconds between rounds

ENGINE WORK: AEROBIC CAPACITY

A) For time:
1 mile assault bike
1 mile row
1 mile run

30 July 2017 – Bring on the Burpees...

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Gymnastics

28 x 15 seconds on : 20 seconds off, rotate between:
Ring support
Dip support
Chin over the bar hold
L-Sit
* Increased time & increase rounds on last week

B) Conditioning

"CrossFit Open 12.1"

7 minute AMRAP of:
Burpee to a 6" target

Competition Class (9.30 - 11 am)

A) Gymnastics

Alternating EMOM x 12:
Odd minutes: Muscle-ups @ 40% of max unbroken set
Even minute: 40 Double unders

B) Conditioning

12 minute AMRAP:
20 Power clean (60/40 kg)
15 Toes to bar
30 Double unders
-
15 Power clean (70/45 kg)
15 Toes to bar
30 Double unders
-
10 Power clean (80/50 kg)
15 Toes to bar
30 Double unders
-
5 Power clean (90/55 kg)
15 Toes to bar
30 Double unders

In remaining time AMRAP Power clean (90/55 kg)

Engine Work (8.30 - 9.30 am)

A) Conditioning

6 x 2 minutes on : 2 minutes off
15/12 Calorie Row
AMRAP in remaining time:
5 Thrusters (40/30 kg)
7 Burpees over the bar

MOBILITY DRILL OF THE WEEK

18 July 2017 – WOD

louieburpee1864.jpg

A) Gymnastics

Every minute, for 12 minutes alternate between:
10 Arch to hollow rolls
12 Low ring rows
30-45 seconds of handstand walking

B) Conditioning

21-15-9
Thrusters (60/40 kg)
Pull-ups
Burpees

* Time cap: 18 minutes

ENGINE WORK: AEROBIC CAPACITY

A) Aerobic Capacity: Run

5 sets:
3 minutes @ easy/moderate pace
3 minutes @ recovery
1 minute rest

Pacing
Easy/Moderate = 5km PB Pace
Recovery = Anything slower!

16 July 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Gymnastics

20 x 10 seconds on : 20 seconds off, rotate between:
Ring support
Dip support
Chin over the bar hold
L-Sit

B) 10 rounds for time of:
250m Row
– Rest 30 seconds –
2 Rope climbs, 15 ft
– Rest 1 minute –

* Time cap: 30 minutes

Competition Class (9.30 – 11 am)

A) Gymnastics: Muscle-ups

A1) Muscle-up skill development
A2) Benchmark, muscle-up: Establish a max unbroken set

B) Conditioning

2014 CrossFit Games Regional Event 6
For time:
50 Calorie row
50 Box jump overs (24/20 in)
50 Deadlifts (82.5/55 kg)
50 Wall balls (9/6 kg)
50 Ring dips
50 Wall balls (9/6 kg)
50 Deadlifts (82.5/55 kg)
50 Box jump overs (24/20 in)
50 Calorie row

Engine Work (8.30 – 9.30 am)

A) Conditioning

90 seconds on : 90 seconds off until completion

For time:
50 Calorie row
50 Box jump overs (24/20 in)
50 Deadlifts (82.5/55 kg)
50 Wall balls (9/6 kg)
50 Ring dips
50 Wall balls (9/6 kg)
50 Deadlifts (82.5/55 kg)
50 Box jump overs (24/20 in)
50 Calorie row

23 Apr 2017 – Good luck to Coach Salt and Gareth!

Good luck to Coach Salt and Gareth as they take on the London Marathon on Sunday! Smash it guys!

Speaking of the marathon, please be sure to check your travel before you leave for class. Some roads will be closed and public transport will be affected / busier than usual. 

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Gymnastics

A1) 15 minute AMRAP:
15 Ring rows
20 Hollow rocks
15 second wall facing handstand hold
20 Arch rocks

A2) 15 minute AMRAP:
2 Strict pull-ups
2 Strict knees to elbows
2 Strict toes to bar
*Not a challenge?  Add a weight vest!

Competition Class (9.30 – 11 am)

A) Gymnastics
30 Muscle-ups for time
*Use bar or rings

B) Conditioning
In teams of 2, complete 6 rounds (3 each):
250m Row
10 Kettlebell swings (32/24 kg)
10 Burpees
10 Kettlebell swings (32/24 kg)
10 Burpees
250m Row
*Alternate complete rounds

C) Midline
400m Sandbag carry, in as few sets as possible

Engine Work (8.30 – 9.30 am)

In teams of 3, 30 minute AMRAP

40/30 Cal row
30/20 Burpees
20 Dumbbell walking lunge

*This is performed relay style. Once partner one has completed the row and moved to the burpees, partner two may begin the row.

Partner two can only vacate the rower when partner one has finished the burpees. At which point, partner 3 may begin the row (partner 2 does burpees, partner 1 lunges)

When partner one finishes the lunges (that is 1 round) they must wait for partner 3 to vacate the rower (which is only allowed when partner two has moved off the burpees)...and so on.

*If partner 2 has finished rowing, but partner one is still on the burpees, partner 3 cannot row! Everyone must stay on their station until the one in front is cleared

23 Nov 2016 – Get Gymnasty

WORKOUT OF THE DAY

A) Gymnastics/Strength
Every minute on the minute for 16 minutes, alternate between:
Minute 1: 1 Tuck legless rope climb + 1 Regular rope climb
Minute 2: 2 Strict/deficit Handstand push-up
Minute 3: 3 Muscle ups (strict if possible)
Minute 4: 4 Weighted pistols, alternating legs

B) Gymnastics/Conditioning
Every 3 minutes, for 21 minutes (7 sets): 
400m Run
12 Toes to bar

05 Oct 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning
24 rounds of 20 seconds on : 10 seconds off, alternate between
Front squats (50/35 kg) 
Toes to bar
Shoulder to overhead (50/35 kg)

B) Gymnastics
5 rounds, for quality:
5 Ring dips
*Pause for 2 seconds at the bottom and top of each rep
30 second hollow hold
5 Strict Chest to bar pull-up (or chin-up)
* Pause for a full 2 seconds at the bottom and top of each repetition
30 second arch hold

27 Sept 2016 – Developing Advanced Gymnastics is Back!

We are excited to announce that Developing Advanced Gymnastics is back! Beginning Monday 24 October, this six week course is aimed at athletes looking to develop more complex gymnastic movements such as strict/kipping muscle-ups and strict/kipping/deficit Handstand Push-Ups.

Why should you do the course?

It gets results, fast! Whilst we do work on these movements occasionally during classes, some times we need extra work to get where we want to be. All it takes is a few days a week of dedicated progressions and strength work, along with some nutritional tweaks, to get you there.

What can I expect?

  • Two sessions per week over 6 weeks (12 sessions total), every Monday and Thursday from 7 to 8 pm.
  • Build strength & learn technique. Each session will focus on developing pushing and pulling strength, as well as technique work for complex gymnastics movements, specifically muscle-ups and handstand push-ups.
  • Individualised nutritional programs for each attendee so they can make the most out the course.
  • Weekly homework designed to improve your success on the course and build lasting results.

Who is this course for?

This is an advanced course and we are working on more advanced gymnastic movements. For this, we advise certain prerequisites. We won't prevent anyone from signing up, but to make the most out of the course we suggest that before you sign-up, you can perform the following:

  • 3+ strict chest to bar chin/pull-ups & 3 strict ring dips (for muscle-ups) 
  • 30 second wall-facing handstand hold with, chest to wall (for handstand push-ups)

If you are there or there-abouts, this course is for you! Even if you have a couple of handstand push-ups, or some shaky muscle-ups, this course can develop and hone those skills so that you can confidently hit these movements even under mid-WOD fatigue.

The course is limited to just 8 people

How much is it?

The course is £179. This works out to just £29 per week for x2 coached sessions, individualised nutritional programming and your specific homework!

Places are limited and will sell out fast! Sign up via Team-Up here, or email maria@crossfit1864.com with any questions.


WORKOUT OF THE DAY

A) Conditioning
"Christine"
3 Rounds for time:
500m Row
12 Deadlifts @ bodyweight
21 Box jump (24/20 in)
* Time cap: 15 minutes

B) Gymnastics Skill Work
Every minute, for 15 minutes, alternate between:
Minute 1: 30-45 seconds of freestanding handstand hold (or wall facing)
Minute 2: 8-12 Candlestick roll to pistol
Minute 3: 10 Arch to hollow rolls

04 Sept 2016 – Don't forget! Ball & Chain BroSesh Next Sunday

Our Ball & Chain BroSesh is just one week away! Come celebrate our engagement with us in the only way we know how... a beast of a WOD! The sesh is free and open to all CF1864 members. Make sure you've signed up via Team up here.


WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Conditioning
20 rounds of 30 seconds on : 30 seconds off
Row for max metres
*Your score is the total metres covered over the course of the 20 rounds

B) Gymnastics Skill Work
Every minute, on the minute, for 20 minutes (5 sets):

Minute 1: 2 Rope climbs
Minute 2: 30 Double unders + 10 Push-ups
Minute 3: 30 second Wall-facing handstand hold
Minute 4: 10 Pistols, alternating legs

Competition Class (9.30 - 11 am)

A) Weightlifting
Every minute, for 10 minutes:
1 Clean & Jerk @ 80-90%

B) Gymnastics
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1: 2 Legless rope climbs
Minute 2: 30 Double unders + 5 Strict HSPU
Minute 3: 10m Handstand walk
Minute 4: 10 Pistols, alternating legs

C) Conditioning: Rowing
9 x 1:40 on, 20 seconds off (2 minute rest after round 5)

 *This is a preset WOD on the Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

Engine Work (8.30 - 9.30 am)

Every 5 minutes, for 30 minutes (6 sets), complete:
Row 500m
20m Farmer's Carry Walking lunge
20 Sit-ups

27 June 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning

Cardiac Output (Gymnastic bias) - Wk 2/4
Every minute, on the minute for 42 minutes, alternate between:
Even minutes: 15/12+ Calorie row
Odd minutes: 30 seconds max rep of either C2B pull-up, ring dip or toes to bar

*Alternate the gymnastics movement each round
*This week, you can perform kipping variations, provided you have the strength to do strict.
*If you are still working on the strict strength, follow the same progressions as last week

11 June 2016 – GI Jane & Testing Week Program

We are approaching the end of our Strength Cycle, which means it's almost Testing Week Time! Our Strength Cycle Testing Week will begin on 13 June and finish on 17 June. To help you schedule your training and make sure that you are re-testing the workouts you did at the beginning of the cycle, here's the plan for our Testing Week:

Monday
Power clean: Establish 1 rep max
"Power Elizabeth"

Tuesday
Choose either front squat or back squat: Establish a 1 rep max (Choose whichever variation you did 10 weeks ago!)
Gymnastics: Choose either ring dips or push-ups: Perform 1 set for max reps, 
Gymnastics: Choose either strict pull-ups or chest to bar hold: Perform 1 set for max reps
Aerobic Capacity Test: 2000m Row time trial

Wednesday
"DT"

Thursday
Bench press: Establish a 1 rep max
"Lynne"

Friday
Anaerobic Power Test: 500m Row time trial
Deadlift: Establish a 1 rep max
CrossFit Games Open 14.3

*The "Other Tests" (such as the side plank and inline lunge test) will be spread throughout the week.

WORKOUT OF THE DAY

A) Gymnastics

Every minute on the minute for 18 minutes (6 sets per movement), alternate between
Minute 1: 40 seconds chinese plank, prone
Minute 2: 30 second wall facing handstand hold
Minute 3: 30 second ring support

B) Conditioning

"GI Jane"

For time:
100 Burpee pull-ups

*Modifications: Burpee jumping pull-up

(Time cap: 15 minutes)