handstand

30 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

"The Ghost"
6 rounds, 1 minute per station, of:
Calorie row
Burpee
Double under
1 minute rest


Specialist Sunday

A) Clean & Jerk

Power clean + front squat + clean + jerk: 5-7 x 1+1+1+1
*3 second pause in every receiving position

B) Accessory

Clean segment pull: 3 x 2
*Pause for 2 seconds at 1" off the floor, at the knee and in the power position


Barbelles’ Lifting Class

A) Strength: Bench Press

1 x 4 @ 80%
1 x 3 @ 87.5%
1 x 2 @ 95%

B) Accessory

3 Rounds (for quality)
10 Barbell Hip Thrusts
10/10 Staggered Stance RDL
10/10 Bulgarian Split Squats


C) Handstands

Skill Work

25 May 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 2 minutes for 10 rounds:
- 10 Toes-to-Bar
- 2 Power Snatches (climbing)
* Start around 50-60% and slowly build each round

B) Every 2 minutes for 10 rounds:
- 3-5 Muscle-ups
- 2 Power clean + Push jerk (climbing)
* Start around 50-60% and slowly build each round

C) Conditioning
3 rounds for time of:
500m Row
21 Burpees
400m Run
* Time cap: 17 minutes


Gymnastics Strength & Skill

A) Flexibility
3 rounds:
10 Bridge ups
30 second weighted forward fold

B) Strength
15 minutes of:
5-10 Ice cream scoops
10 Ring push-up
10 Box jump from seated

C) Skill
10-15 minutes to work on:
Lateral wall walks
Freestanding handstand
Handstand walking


CrossFit

A) Gymnastics: Toes to bar
4 sets of max reps
* Rest exactly 2 minutes between sets

B) Conditioning
3 rounds for time of:
500m Row
21 Burpees
400m Run
* Time cap: 20 minutes
* This is a "bodyweight" fitness level test on BtWB, get after it!

14 April 2019 - An Insight into CrossFit 1864's "Barbelles Lifting Class" with Coach Alice

Over the past few months, we have been amazed by the progress the ladies of CrossFit 1864 are making. From first pull-ups and toes to bar, to handstand walking and deadlift PBs, these girls are killin’ it!

To find out the secret behind their success, we asked Coach Alice to give us an insight into her programming and coaching of the Barbelles Lifting Class, CrossFit 1864’s women’s only session, held every Sunday at 11 am.

Tell us more, Coach Alice…

As a coach, my goal is to empower the people that I work with.

When I was asked to programme for CrossFit 1864’s Barbelles Lifting Class, I was honoured to say yes! I knew that playing such an active role in helping the women of CrossFit 1864 realise their full potential would be incredibly rewarding and I couldn’t wait to get started.

Looking back a couple of years ago, I couldn’t do a single gymnastics movement. Everything seemed so far away and I didn’t know where to start. I struggled with pull ups, consistently falling back to ring rows (my safety net), and laughed out loud when someone asked me to do toes to bar. Flash forward to today, and it makes perfect sense that my passion would lie in an area where I was once weak. I strongly believe that every woman should be able to perform the basic CrossFit gymnastic movements: pull ups, push ups and handstands, to name a few.

With the Barbelles programming, my aim is to share the knowledge I acquired from my training and from my coach, along with the insight I have gained over the years of my experience as a Personal Trainer.

In every Barbelles Lifting Class, there is a little bit of me.

I strive to help our members, because in every class I coach, I see myself in them. I have structured this class to not only empower participants to want more from their training sessions, but to also help them to be a more well-rounded athlete and assist with any weaknesses they may have.

The Barbelles Lifting Class isn’t just for beginners. It is for every female athlete who would like to work on their personal weaknesses. Every movement can be progressed and regressed and, during the sessions, I adjust rep schemes to cater to each individual’s needs. In addition, I also set homework that members can complete on their own. These sessions will complement your usual Classic CrossFit classes and get you well on your way to being the fittest and strongest version of yourself.

The Current Focus of the Barbelles Programming

At the moment, our Barbelles class is working on building muscle and increasing strength. Our current programming focus is back, chest and shoulders along with hamstrings and glute work. These are then broken down further into compound lifts that work across multiple joints and muscle groups, such as squats, deadlifts, bench press, bent over rows, pull ups, etc. We also supplement these movements with isolation exercises, such as lateral raises, dumbbell rows, hamstring curls, and glute bridges, which work to fix muscular imbalances and prevent injury.

Also in our sessions, we are honing in on the importance of strong ‘lats’, otherwise known as Latissimus Dorsi. The lats are the largest muscle in the upper body and have five connection points. They adduct, rotate, and extend. They stabilise our bodies during heavy compound lifts, are vital in shoulder and back health and play a huge part in nearly everything we do in the gym.

More specifically…

  • Strong lats help to minimise the strain on our shoulders during pull ups and chin ups, stabilise your spine during heavy squats, transfers force during the bench press and keeps you from rounding your back in deadlifts.

  • Lat strength helps with toes to bar! Our lats come into play during the back-swing of our kip. By actively pushing down on the bar, we are able to get behind the bar, shortening the distance in which our toes need to travel to touch the bar.

  • Strong lats also lead to higher Olympic Weightlifting numbers (think Clean and Snatch) as they are active during the entire movement.

It’s not just about lifting!

The women who attend Barbelles Lifting Class also gain a more in depth understanding of their bodies, how different muscle groups work, and how we can utilise these muscle groups to get the most benefit from the exercises we do, both in the Barbelles sessions and also in the regular CrossFit classes.

So, what are you waiting for? I’ll see you on Sunday at 11 am!

WORKOUT OF THE DAY

Engine Work

Every 8 minutes, for 40 minutes (5 rounds, each for time):
Row 500 m
15 Burpee box jump-overs (24/20 in)
Run 400m (or 0.8km bike)
* You want to be getting 90 seconds to 2 minutes of rest between rounds.
* The intent is consistent pacing and each set having a similar time
* Modify accordingly to hit the above aims


Specialist Sunday

A) Skill
3 sets of 3 tall push jerk + 3 Push jerk (BTN in split) + 3 split jerks

B) Jerk
Every 2 minutes, for 12 minutes ( 6 sets):
2 Pause push jerk + 1 split jerk
* Start at 70% of 1RM jerk and build
* Pause is in the dip


C) Accessory
3-4 sets:
5 Push press (BTN) @ 70%+ of push press
5/5 Single leg deadlift


Barbelles Lifting Class

A) Deadlift
3 x 5 with 2 second pause below knee @ 55% of 1RM

B) Accessory
B1) Staggered Stance Romanian Deadlift: 3 x 10
B2) Russian Kettlebell Swings: 3 x 10

C) Handstand and Headstand Practice

31 Mar 2019 - mumWOD

Wishing a very happy Mother’s Day to all the mums of CrossFit 1864!

WORKOUT OF THE DAY

Engine Work - the mumWOD Edition

With partner, alternate complete rounds to get as many rounds as possible in 30 minutes of:
300m Row or 0.6 km bike
21 Kettlebell swings (32/24 kg)
15 Goblet squats
9 Burpees
* Each round should be performed at a sprint pace (remember you get to rest when your partner works!)


Specialist Sundays

A) Skill Work
3 sets of 3 tall jerk + 3 Push jerk (Behind the neck, in split)

B) Olympic Lifting: Jerk

Every 90 seconds, for 6 minutes (4 sets): 2 Pause jerk + 1 Split Jerk
* Start at 70% of 1RM jerk and build
* Pause is in the dip


C) Olympic Lifting: Cleans

Every 2 minutes for 10 minutes, perform 3 reps (drop and re-set each rep)
* Start at 70% of 1RM clean and build

D) Accessory Work
Push press (Behind the Neck): 4 x 5 @ 70% of push press


Barbelles Lifting Class

A) Strength
Zercher Squat: 4 x 6

B) Accessory

B1) Bulgarian Split Squats: 3 x 10
B2) Ring Dip Negative (or Strict): 3 x 5

C) Handstand and Headstand Practice

30 Mar 2019 - Our First Gymnastics Strength & Skills Session

WORKOUT OF THE DAY

Competition Class

A) Skill & Technique

00:00 to 10:00: Practice freestanding handstand drills
10:00 to 20:00: EMOM x 10 perform 3 Snatch, touch & go
20:00 to 30:00: Practice handstand walking drills

B) Conditioning

20 minute AMRAP of:
400 m run
Max Strict Muscle-ups (or pull-ups)
* Wear a weight vest if you are feeling like a ninja
* Every time you come off the rings/bar run another 400 m


Gymnastics Strength & Skill

A) Flexibility

10 minutes of flexibility work:
5 Bridge-ups
30 seconds pancake
20 seconds bottom of a dip hang

B) Strength

20 minutes, for quality:
15 Push-up
10 Strict chin-up
5 High box jump (step down & reset)
* Scale up/down as required

C) Midline

10 minutes for quality:
20 Hollow rocks
20 Superman rocks
10 Broad jumps (Stick the landing on each rep)


CrossFit

A) “Strict Nicole”

20 minute AMRAP of:
400 m run
Max Strict pull-ups
* Wear a weight vest if you are feeling like a ninja
* Every time you come off the bar run another 400 m

13 Mar 2019 - Beyond the Workout is Wednesday!

Our second Beyond the Workout is this Wednesday at 7.30 pm!

During this session, which is open and free to all members, you will get to spend quality time with our coaches and interns, developing two skills of your choice in a small group alongside your fellow athletes. Beyond the Workout will be broken into two parts, Session A and Session B, each lasting 25 minutes, giving you the opportunity to work on each of your chosen skills in detail.

Here's how it will work...

First thing's first, make sure you sign up for the session on Team-up!

Once you’ve done that, it’s time to select your skill! We will be offering four different skill groups:

  • Handstands and Handstand Walking

  • Rope Climbs

  • Kipping and Butterfly Pull-ups

  • Pistols

All you need to do is choose the two skills that you would like to work on in Session A and Session B via this Google Sheet (make sure you choose a different skill for each session and please respect the 6 person group limit).

Questions? E-mail Coach Maria and she will do her best to help out!


WORKOUT OF THE DAY

A) Strength
Every 2 minutes, for 12 minutes (6 sets):
1 Sumo deadlift
* Start at 80% of 1RM and build

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

16 Feb 2019 - WOD

WORKOUT OF THE DAY

CrossFit

A) Weightlifting

Every 2 minutes, for 10 minutes:
7 Deadlifts
5 Hang power cleans
3 Push jerks

B) Conditioning

15-12-9 reps, for time of:
Clean & Jerk (60/40 kg)
Chest-to-bar pull-up

Competition Class

A) Warm-up

SuperHuman Games WOD 1 practice

B) Gymnastic Skills

B1) 10-15 minutes on handstand holds or handstand walking (or static holds)
10-15 minutes on pistol progressions

B2) EMOM x 10
40 seconds max distance handstand walk
40 seconds max pistols

C) Conditioning

15-12-9 reps, for time of:
Clean & Jerk (70/45 kg)
Chest-to-bar pull-up

08 Feb 2019 - WOD

WORKOUT OF THE DAY

A) Skill
3 rounds:
2 minutes: Turkish Get Up
2 minutes: Rope climbs
2 minutes: Handstands

B) Conditioning
In 10 minutes:
Shuttle sprints: 6-10x 5m-10m-15m
* Each sprint is 5m out and back, then 10m out and back, then 15m out and back (60m total).
* Split into teams of 3-4 people
* Take turns to complete the shuttle sprint

02 Feb 2019 - Why is Intern Lucas in the Open?

Lucas is in the Open, are you?

WORKOUT OF THE DAY

CrossFit

A) Gymnastics Skill: Toes to bar

B) Conditioning

14 minute AMRAP:
50 Calorie row
40 Wall ball (9/6 kg)
30 Toes to bar
20 Deadlift (102.5 / 70 kg)

Competition Class

A) Warm-up: SuperHuman Games WOD 3 practice

B) Gymnastic Skills

B1) 10-15 minutes on handstand holds or handstand walking (or static holds)

B2) 10-15 minutes on pistol progressions

B3) EMOM x 10
40 seconds max distance handstand walk
40 seconds max pistols

C) Conditioning

14 minute AMRAP:
50 Calorie row
40 Wall ball (9/6 kg)
30 Toes to bar
20 Deadlift (102.5 / 70 kg)

26 Jan 2019 - WOD

WORKOUT OF THE DAY

CrossFit

A) Conditioning

In pairs complete, for time:
2000m Row
-- then --
10 rounds of:
14 Pull-ups
7 Push jerks (60/40 kg)
* Split the row as needed
* Alternate complete round

Competition Class

A) Warm-up with SuperHuman Games WOD 1 Practice

B) Gymnastics Skills


B1) 10-15 minutes on handstand holds or handstand walkiing (or static holds)
Then 3-5 attempts at handstand walk obstacle course
B2) 10-15 minutes on bar muscle-up technique

C) Conditioning

For time:
1000m Row
-- then --
5 rounds of:
7 Bar muscle-ups (or 14 Chest to bar Pull-ups)
7 Push jerks (60/40 kg)

12 Jan 2019 - Member Appreciation Week: ZapSpace Trampoline Park

On Saturday 12 January, the penultimate day of our Member Appreciation Week, we'll be headed out for a Box Social at ZapSpace Trampoline Park in Stratford!

With 3 storeys of trampoline, and games such as Power Tower, Battle Beam and, of course, Dodgeball, there's no better way to spend your Saturday afternoon!

We will be meeting at ZapSpace at 3 pm and entry in to the park costs £12 for the first hour (+ sock hire) and £9 for an additional hour.

Have fun being a kid again!


WORKOUT OF THE DAY

CrossFit

A) Conditioning

For time:
2 rounds of:
10 Snatch (50/35 kg)
12 Burpees over the bar
Then, 2 rounds of:
10 Snatch (35/25 kg)
12 Burpees over the bar

* Time cap: 18 minutes

Competition Class

A) Gymnastics Skills

A1) 10-15 minutes on handstand walking, then 3-5 attempts at a max distance

A2) 10-15 minutes on bar muscle-up technique technique, then: 3-5 sets

* Work until technical failure


B) Conditioning

2018 Regionals Event 4

For time:
2 rounds of:
10 Snatch (80/55 kg)
12 Burpees over the bar
Then, 2 rounds of:
10 Snatch (50/35 kg)
12 Burpees over the bar