handstand walk

24 April 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Practice

15-20 minutes : Handstand holds & handstand walking practice

B) Conditioning

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:
2 minutes of rowing (for calories)
2 minutes of burpee box jump-overs (24/20 in)
2 minutes of assault bike (for calories) OR Double unders
400m Run

* If you want to work on double unders, switch the bike out.
* Nasal breathing only, gears 1-3
* You will have approximately 2 minutes rest every 10 minutes. Take this as complete rest, or continue to practice your gymnastics drills

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

04 Feb 2019 - Meet the Legends: Mike Trudeau

The UK has been blessed with a number of exports from Canada… there’s the music (Nickelback, Drake, Carly Rae Jepsen), there’s the food (maple syrup, poutine, peanut butter), and last, but certainly not least, there’s Mike Trudeau, who first graced our gym floor in July 2015.

One thing we know about Mike is that he is not loud. He’s the last one you’d expect to primal scream during a lift, to run around the box shouting in celebration after a PB workout, or to be in your face, yelling at you to go faster on the rower. On the flip side, you do know that he’ll be the first one to come up to you and congratulate you after a workout, or to ask you how your day was as you’re standing around waiting for class to start.

We have had such a blast getting to know Mike these past years, working with him and watching him go from strength to strength. And we also love knowing that, after the Thriller Throwdown, he is giving Coach David a run for his money in the “Who Wore the Black Tights Best” competition!

So now, it’s time to put your hat on backwards, pull up your stance socks and get ready to read more about the co-Captain of Team Canada, Mike Trudeau!


What do you do for a living? Portfolio Manager for an Investment Management company

How long have you been doing CrossFit, and what is your favourite thing about it? Just over 3 years. My favourite thing about CrossFit is the variety of physical tests.

What is your biggest achievement since starting CrossFit? The change in my mindset about incorporating physical exercise into my daily routine and working out consistently.

What are your present training goals? To train 4 days/week

What's the biggest pearl of wisdom you could offer to other CrossFitter's, or those thinking about starting? Show up, train consistently, with intensity (but listen to your body) and the results will come

What's the stupidest thing you have done as a dare? Prank call the police!

If you could do one job the rest of your life (and money was no issue) what would you do and why? Professional golfer, because I love playing and I would get to travel the world (win-win)

What is your favourite sports movie? Remember the Titans (obviously!)


WORKOUT OF THE DAY

A) Gymnastic Skill: Handstand push-ups & Handstand walking

B) Conditioning
”CrossFit Open 18.4”
For time (9 minute cap):
21 Deadlifts (102.5/ 70 kg)
21 Handstand Push-ups
15 Deadlifts
15 Handstand Push-ups
9 Deadlifts
9 Handstand Push-ups
21 Deadlifts (147.5/92.5 kg)
Handstand Walk, 50 ft
15 Deadlifts
Handstand Walk, 50 ft
9 Deadlifts
Handstand Walk, 50 ft

Scaled Division:
Weight 1 (60 / 42.5 kg)
Weight 2 (82.5 / 60 kg)
Handstand push-ups = Hand release push-ups
Handstand walk = Bear crawl

19 Jan 2019 - It's that time of year... the Open is Coming!

This is Coach Phil’s “Excited for the Open” Face!

Awwwwww yeahhhhhh it’s time to get psyched for the 2019 CrossFit Open!

The five weeks of the CrossFit Open is the most exciting time in the CrossFit calendar… the anticipation before the workout is announced, the camaraderie and suport from your fellow athletes, the challenge of each workout, the buzz you feel once you finish, the PBs hit, the milestones achieved and, we can’t forget to mention the Team competition we host (more on that soon!)

For a more detailed description of what the Open is, check out this video from last year:

As the video mentions, there is an Rx and a Scaled division, so whether you've been CrossFitting for over a year or just over a week, there's no reason why you can't take part!

We will be taking on the Open every Saturday from 23 February – 23 March.

Sign up for the Open here and don’t forget to list CrossFit 1864 as your affiliate!

HOW WE'RE DOING THE OPEN AT CROSSFIT 1864

On 2 February, all of our members registered for the Open will be divided up in to teams, led by one of the coaches and a co-captain. From 2 February, led by your coach and their co-captain, your team will come up with a team name, build up your team bants, fire shots at the other teams and also have a chance to recruit athletes to your team that have not yet registered for the Open!

The Leaderboard

To win the CrossFit 1864 Open, your team must have the most points at the end of the five weeks. Here's how teams can earn points:

  • Participation (1 point per person for each athlete that completes the WOD)

  • Top 3 Scaled Male / Female Athletes (scored 3 points for 1st place, 2 for 2nd place, 1 for 3rd place)

  • Top 3 Rx Male / Female Athletes (scored 3 points for 1st place, 2 for 2nd place, 1 for 3rd place)

  • Best Team Spirit (10 points for the winning team at the end of each week)

  • PBs or Milestones (2 points for each athlete that hits a PB or completes a movement for the first time)

  • Best Post-WOD Feels (5 points awarded at the end of the Open)

We will be posting more information about the Open and our team competition over the coming weeks, but in the meantime...

MAKE SURE YOU GET SIGNED UP!


WORKOUT OF THE DAY

CrossFit

A) Conditioning

In Teams of 3 - 25 minute AMRAP:

3 Rounds:
30 Handstand Push-ups
15 Bar Muscle-ups

Directly Into...

30 Power clean & Push jerk (42.5/30 kg)
30 Power clean & Push jerk (50/35 kg)
30 Power clean & Push jerk (60/40 kg)
30 Power clean & Push jerk (70/45 kg)
30 Power clean & Push jerk (80/55 kg)
30 Power clean & Push jerk (90/60 kg)

Competition Class

A) Gymnastics Skills

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

A2) 10-15 minutes on bar muscle-up technique

B) Conditioning

In Teams of 3 - 25 minute AMRAP
3 Rounds:
60 Handstand Push-ups
20 Bar Muscle-ups

Directly Into...

30 Power clean & Push jerk (50/35 kg)
30 Power clean & Push jerk (60/40 kg)
30 Power clean & Push jerk (70/45 kg)
30 Power clean & Push jerk (80/55 kg)
30 Power clean & Push jerk (90/60 kg)
30 Power clean & Push jerk (100/70 kg)

05 Jan 2019 - WOD

WORKOUT OF THE DAY

CrossFit

A) Conditioning
In teams of 2, complete 6 rounds (3 each) of:
4 minute AMRAP:
400m Run
15 Thrusters (42.5/30 kg)
Max reps of bar-facing burpees
* Score is the number of burpees completed as a pair

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 kipping/butterfly pull-up technique, then:
1, 2, 3, 4, 5....Chest to bar pull-ups
* Rest 15 seconds between each set
* Stop when you cannot complete the set unbroken


B) Conditioning

In teams of 2, complete 6 rounds (3 each) of:
4 minute AMRAP:
400m Run
15 Thrusters (60/40 kg)
Max reps of bar-facing burpees
* Score is the number of burpees completed as a pair

26 June 2018 – WOD

WORKOUT OF THE DAY

A) Gymnastics skill

Toes to bar & Handstand walk

B) Conditioning

20 minute AMRAP
With a partner, alternate complete rounds:
10m Handstand walk (3 Wall walks)
15 Toes to bar (20 Abmat sit-ups)
10m Handstand walk

ENGINE WORK: AEROBIC CAPACITY

A) Rowing Test

A1) 10 minutes at 22 spm

– Rest 10 minutes –

A2) 10 minutes at 24 spm

– Rest 10 minutes –

A3) 10 minute AMRAP
20 Calorie row @ A2 pace
10 Burpees 

19 June 2018 – Disco Friday this Friday!

At long last, our next Disco Friday is coming! On this Friday 23 June aka 'Disco Friday', each of our classes will take on a special team WOD and afterwards, we'll tuck in to some breakfast and coffee in the morning, sweets in the afternoon and pizza in the evening. Nom nom nom.

Get booked in today! 


WORKOUT OF THE DAY

A) Gymnastics skills: Toes to bar & HS Walk

B) Conditioning

17 minute AMRAP:
10 Toes to bar (or 15 Ab-mat sit-ups)
20 Dumbbell snatch, alternating arms (22.5/15 kg)
30ft Handstand walk (or double KB overhead carry)

ENGINE WORK: AEROBIC CAPACITY

A) Conditioning: Row

Last volume progression of this cycle, get after it!

8 minutes @ 20 spm
- Rest 1 minute -
8 minutes @ 22 spm
- Rest 1 minute -
6 minutes @ 20 spm
- Rest 1 minute -
6 minutes @ 22 spm
- Rest 1 minute -

* Start your 20 spm at your 5km pace + 8 seconds

05 May 2018 - WOD

WORKOUT OF THE DAY

CrossFit (8 – 9 am, 9 – 10 am, 11.30 – 12.30 pm)

A) Conditioning

In teams of 3, complete for time:
100/75 Calorie row
100 Box jump overs 24/20"
100 Power snatch 42.5/30kg
100 Thrusters 42.5/30kg
100 Chest to Bar Pull-ups
100 Thrusters 42.5/30kg
100 Power snatch 42.5/30kg
100 Box jump overs 24/20"
100/75 Calorie Row

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) 1 snatch + 2 touch and go snatch

A2) Hang clean: Build to a 1 rep max

B) Conditioning

At 00:00 complete
21-15-9 Thrusters 50/35kg
Chest to bar pull-up

When the clock hits 10:00 complete
42 Wall balls 9/6kg
21 Toes to bar
30 Wall balls 9/6kg
15 Toes to bar
18 Wall balls 9/6kg
9 Toes to bar

At 20:00 complete
5 rounds for time of:
200m Run
25ft Handstand walk

28 April 2018 - WOD

clean&jerk1864.jpg

WORKOUT OF THE DAY

CrossFit (8 – 9 am, 9 – 10 am, 11.30 – 12.30 pm)

Conditioning

A) Clean & Jerk: Establish a 1RM

B) "Grace": 30 Clean & Jerks 60/40kg, for time

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Snatch: 3 x 3 @ 80+%

A2) Power clean: 3 x 3, across

B) Conditioning

"Isabel" 30 Snatch 60/40kg, for time

C) Skill Work

Handstand walk practice

17 Mar 2018 – CrossFit Open 18.4

CrossFit Open 18.4 – Rx

For time:
21 deadlifts (102.5/70 kg)
21 handstand push-ups
15 deadlifts (102.5/70 kg)
15 handstand push-ups
9 deadlifts (102.5/70 kg)
9 handstand push-ups
21 deadlifts (143/115 kg)
50-ft. handstand walk
15 deadlifts, (143/115 kg)
50-ft. handstand walk
9 deadlifts (143/115 kg)
50-ft. handstand walk

Time cap: 9 min.

CrossFit Open 18.4 – Scaled

For time:
21 deadlifts (62.5/45 kg)
21 hand-release push-ups
15 deadlifts (62.5/45 kg)
15 hand-release push-ups
9 deadlifts (62.5/45 kg)
9 hand-release push-ups
21 deadlifts (83/62.5 kg)
50-ft. bear crawl
15 deadlifts (83/62.5 kg)
50-ft. bear crawl
9 deadlifts (83/62.5 kg)
50-ft. bear crawl

Time cap: 9 min.

Suggested warm-up:

2-3 rounds:
1 minute run / row / bike
10 mountain climbers
10 twisting bear

2-3 rounds:
10 banded good mornings
10 kettlebell swings
10 sumo inchworm push ups

Don't forget to wear green for St. Patrick's Day!

11 Oct 2017 – Gymnastic Skill Development: Handstands

WORKOUT OF THE DAY

A) Gymnastics Skill Development: Handstands & Handstand Walking
Every minute for 12 minutes, alternate between:
15-20 Wall facing shoulder taps
1-3 Handstand walk to wall
5-10m Handstand walk

B) Conditioning

Every 4 minutes for 28 minutes:
350m run
15 Burpees
* Perform each round as quickly as possible
* Wear a weight vest if you are a ninja

WEEKLY RECOVERY PROTOCOL

 Active Cool Down

The main aim of the cool-down is to promote recovery and return the body to its pre-workout state. During a high intensity training session, your body goes through a number of stressful processes: muscle fibers, tendons and ligaments get damaged, and waste products build up within your body. The cool-down, performed properly, will assist your body in its repair process. 

A simple structure for a cool down is as follows:

  1. 5-10 minutes of easy, steady state aerobic work (jog, walk, row, cycle) 
  2. 5-10 minutes of mobility work (simple yoga-esque movement sequences, just google '5 minute yoga')
  3. 5-10 minutes of foam rolling