hang power snatch

02 May 2019 - Improving your Mental Strength, Part 1: What is Mental Strength and Mindset?

What is Mental Strength?

Every one knows that when you get to top level athletics, the difference between winning and losing is a matter of only fractions of a second, one single rep, .5 more kilos lifted. Would you like to know what the top athletes are doing to gain that extra kilo, that additional rep, and that fraction of a second?

It's not the reps they're putting in at the gym. It's the work that's going on between their ears.

The difference between winning and losing is often decided by an athlete’s mental strength. This goes beyond their ability to push themselves harder on competition day; it is how they react to bad training days, their willingness to take risks, the way they take constructive criticism and feedback, and their ability to mentally and emotionally bounce back from failure.

Think the importance of mental strength is limited to the top athletes? Think again! This is just as true for elite CrossFit Games Athletes as it is for you and me. However, our mental strength might not be evidenced in beating our opponent by a fraction of a second, but in the way we keep trying when the barbell defeats us, when we keep laughing even though we're getting frustrated by a progression, or when we drag our asses to the gym when work gets stressful or when our friends are at the pub.

If your Mental Strength is akin to your 1 RM back squat, then (in this little analogy), your Mindset is the accessory work – the lunges, split squats, midline work and pause back squats – you do throughout the week to PB your 1RM back squat. Your mental strength is developed and improved upon (or weakened!) by the quality of your mindset.

What is Mindset?

A mindset is a set of beliefs or a way of thinking that determines one's behaviour, outlook or mental attitude.

An individual’s mindset can often be broken down into two separate categories: Fixed and Growth (if you’ve been training with us a little while, you will know ALL about Fixed and Growth Mindset!)

In a Fixed Mindset, people believe their basic qualities, like their intelligence or talent, are fixed traits. They spend their time documenting their intelligence or talent instead of developing them. They also believe that talent alone, without effort, creates success, and if you are bad at something, there is no changing that fact. Those with a fixed mindset have a desire to look and feel talented; therefore, they will only try if they know they will do well, and they will have a tendency to avoid challenges that may result in failure. These people give up easily or see effort as pointless (unless they feel they can win or succeed). They often feel threatened by the success of others and see feedback as a personal attack.

Conversely, in a Growth Mindset, people believe that their basic abilities can be developed through dedication and hard work. This view creates a love of learning and a resilience that is essential for great accomplishment. Those with a growth mindset have a desire to learn and as such, embrace a challenge and persist with that challenge, despite setbacks. Failures and mistakes are seen as an opportunity to learn and grow and they seek out feedback from others in order to improve.

You miss 100% of the shots you don’t take
— Wayne Gretzky

Do you have a Fixed or a Growth Mindset?

Read each of these 4 statements:

1: You have a certain amount of talent and you can't do much to change it
2: You can learn new things, but you can't really change how talented you are
3: No matter how much talent you have, you can always change it quite a bit
4: You can always substantially change how talented you are

Which do you agree with the most? Which do you think applies to you the least? Do your answers change if you focus these statements on your professional life and career? Your training, health and fitness? Your personal relationships?

If you agreed with statements 1 and 2, your mindset is most likely Fixed. If you agreed with statements 3 and 4, your mindset is most likely Growth.

Coming Up Next… How can you Improve your Mindset and Mental Strength?

In our next blog, we will be discussing how you can flip your mindset and improve your mental strength.

But first, some homework!

In all areas of our lives we have certain areas within our control: Our relationships, our career or the job we choose (yes, you have a choice!), what we eat and drink, etc.

We want you to decide… what does success look like in these areas for you?

With profound simplicity, Coach John Wooden redefines success and urges us all to pursue the best in ourselves.

For more information on the Fixed vs. Growth Mindset, read “Mindset” by Carol Dweck or check out this video:


Speaking of Mental Strength and Mindset…

A) Gymnastics & Weightlifting Conditioning

Death by…*

- Rest 5 minutes -

Death by…
Hang power snatch @ 0.5x bodyweight

* With a continuously running clock perform:
- 1 rep in the first minute…
- 2 reps in the second minute…
- 3 reps in the third minute…
- Continue until you can cannot complete the reps in the minute

10 Feb 2019 - 2019 CrossFit Open Teams Announced!


Engine Work

5 x 3 minutes on : 3 minutes off:
400m Run
15 Burpees
In remaining time, max rep dumbbell hang clusters

Specialist Sundays

A) Skill Focus

Every 90 seconds, for 12 minutes, alternate between:
3 Tall snatch
3 Snatch balance
* Focus on speed under the bar

B) In 15 minutes, establish a heavy single for the complex:
1 Hang power snatch + 1 hang snatch + 1 snatch balance

C) Every 30 seconds for 6 minutes:
1 snatch @ heaviest weight from A

Barbelles Lifting Class

A) Sumo Deadlift
5 x 3 @ 80%

B) Pull Up Variation
4 x 5

C) Gymnastics EMOM
Min 1: 20 Handstand Hold / 1-3 HSPU Negatives
Min 2: 5 Toes to Bar
Min 3: 12 Weighted Deadbug


There’s still time to get involved in the 2019 CrossFit Open!


11 Nov 2018 – WOD


Engine Work

In teams of 3, complete 4 rounds each of:
300m Row
– Rest –
20 Dumbbell hang squat cleans
– Rest –
10 Strict Pull-ups
– Rest –

* Teams will perform this in a pipeline fashion.
* Teammate A will start rowing, and once they are finished, they will move to a rest station while Partner B begins rowing.
* Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing.
* Teams will follow this sequence until all teammates have completed 4 full rounds.

Specialist Sundays

A) Hang power snatch: Build to a heavy double

B) Snatch: 5 x 2 (with 3 second pause in receiving position) @ the weight from A

Women’s Only

A) Sumo Deadlift:
5 x 3 @ 82.5-85%

B) Strict Ring Dips (or Negatives): 4 x 5

C) 15 minute AMRAP, for quality:
10 x Barbell Hip Thrusts
10 x Barbell Bentover Row
10x Dumbbell Rear Deltoid Fly

24 Nov 2016 – Vote for your Golden Kettlebell of the Year Awards


To celebrate the end of our Christmas Crackers and the culmination of yet another awesome year at CrossFit 1864, we will be presenting our annual Golden Kettlebell Awards at our Christmas party. 

There are six categories for the 2016 Golden Kettlebell Awards, and we would like you Crazy Ones to vote for a male and female athlete who you think has well and truly earned each Award…


Best Pain Face, Male & Female
Whether it’s the mobility pain face, the hitting a new PB pain face, the eek-ing out the last rep of a brutal WOD pain face... Andreea and Dutch have some serious competition this year!

Best Banter, Male & Female
The Best Banter Award goes beyond the casual ‘snatch’ joke. Who is the athlete that always has the best quip, at any part of the session? Who always makes you laugh, no matter how badly you want to cry during a WOD?

The Lost One, Male & Female
They might have been here for aaaaaages, but they still haven’t quite figured out how to count their reps, where they should do their wall balls, or when they should go out for a run. Bless their cotton socks.

Best WOD Wardrobe, Male & Female
You know when you see this athlete saunter in to the gym, they’ll be lookin’ the bizness. Dressed head-to-toe in the newest attire, or wearing one of their MANY pairs of trainers, you can always count on this guy and girl to be dressed for success.

Most Improved, Male & Female
This is the athlete that has put in the time, put in the effort, made the sacrifices, made the commitment and, as a result, has improved drastically since they started. It might be through weight loss, improved technique in their lifts and gymnastics, or simply smashing WODs that used to leave them in a ball on the floor. Who’s your pick?

Most Supportive, Male & Female
Who can you count on to shout for you during a WOD, to encourage you to go for that final lift, to be the first one to high five you after a session, or the first one to shake your hand and say hello when you walk in to the gym?

We will be sending out an email from Survey Monkey for you to vote for your favourites for each category, or you can also submit your ballot at the gym. We will need everyone's replies by 6 December! 


A) Weightlifting
Hang snatch pull + Hang snatch: 6 x 1+1

B) Conditioning
12 minute AMRAP:
20 Hang power snatch (42.5/30 kg)
25 Pull-Ups
30 Calorie row (or 400m run)*
35 Handstand push up

*If the rower is free you must use the rower, if not go for a 400m run

04 Nov 2016 – WOD


A) Strength / Conditioning: Death by Hang Power Snatch
With a continuously running clock perform:
1 Hang Power snatch @ 0.5 x bodyweight in the first minute,
2 Hang Power snatch @ 0.5 x bodyweight in the second minute
3 Hang Power snatch @ 0.5 x bodyweight in the third minute, etc... 

B) Gymnastics / Conditioning: Death by Ring Push-up
With a continuously running clock perform:
1 Ring push-up in the first 1 minute,
2 Ring push-up in the second minute
3 Ring push-up in the third minute, etc...

31 July 2016 – WOD


CrossFit (11 am - Noon)

A) Weightlifting: Power Snatch + Hang Power Snatch
A1) In 15 minutes, build to a daily max in the above complex
A2) Perform 5 sets of 2 Power snatch + 2 Hang power snatch at 80% of A1

Competition Class (9.30 - 11 am)

A) Gymnastics 
Every minute, for 15 minutes, alternate between:
Minute 1: 3-5 Strict deficit HSPU (4/2 in)
Minute 2: 10 Pistols, alternating legs
Minute 3: 40 Double unders

B) Weightlifting: As above
*Perform A2 as 'every 90 seconds'

C) Conditioning
2016 CrossFit Regional Event 3
For time: 104 Wall balls (10 ft) (9/6 kg)
52 Pull-ups

*Time cap: 8 minutes

Engine Work (8.30 - 9.30 am)

A) Cardiac Output
Every minute, for 32 minutes, alternate between:
Minute 1: 17/15 Calorie row
Minute 2: 10 Burpee box jumps (24/20 in)
Minute 3: 10 Double kettlebell thrusters
Minute 4: Rest

11 Jan 2016 – Gareth's Absolute Beginner's Guide to CrossFit

First on the left in the very front row is our buddy Gareth in his first weeks of CrossFit (c. June 2015).

The Absolute Beginner's Guide to CrossFit

A guest blog by Gareth Maddock

Google CrossFit and you’ll find a plethora of information; from vast swathes of images of unfathomably fit men and women lifting more than you could ever hope to, to critiques (and aggressive defences from CrossFitters) alleging a high risk of injury owing to its intense and competitive nature.

Perhaps unsurprisingly, misinformation makes up a considerable subset of the online guidance available to the prospective CrossFitter. As with any training method, there are arguments for and against; and, unfortunately, many easily accessible articles tend to focus on one or the other rather than presenting a balanced view of CrossFit’s relative merits and deficiencies.

To be frank, when I started CrossFit in May 2015, I was blissfully unaware of much of the debate between its proponents and detractors. After hearing positive feedback from friends, my girlfriend decided to join CrossFit 1864, and I came along in tow. At the time, after throwing myself into running for around 2 years culminating in a half marathon, I’d started to grow a little bored. I slowly replaced runs with spin classes, and eventually swapped those for Netflix and Chill back when it literally meant binge-watching Breaking Bad and being immobile. I couldn’t easily run more than half a mile, was eating pretty much whatever I wanted, and had never lifted a weight in my life. The only thing I knew about CrossFit was that it was probably going to hurt.

6 months later, I’ve lost more than 20kg in weight; I’m doing push-ups, pull-ups, handstands, and toes to bar; my fight to the death with burpees is going rather well; my snatch is looking fantastic; and my innuendo has never been better. To top it off, I was voted ‘Most Improved Male Athlete’ of the year by my fellow athletes. I’ve achieved more in the last 6 months than I thought possible with the help of some incredibly supportive coaches and athletes, and can say that taking up CrossFit has been one of the most overwhelmingly positive experiences of my life to date.

But, as with any hobby or lifestyle choice, each person’s experience is going to be different. Turning, again, to Google, you’ll find as many people claiming CrossFit changed their lives as fluffy columns from relatively inert journalists feigning surprise at how much it hurts to stand up after their first session, stark warnings about how ‘dangerous’ it is, or comparisons with religious cults. As I’ve said, the risk of being misinformed when researching CrossFit is significant.

You can’t learn everything there is to know about CrossFit from Google, so the hope is that this post will help the rookie CrossFitter by shining a light on some of my own experiences on the journey from dangerously inactive lump to barely competent athlete, giving an indication of what to expect if 2016 is the year you start.

You Are Probably Going to Suck

OK, not really... you may suffer from a lack of experience and conditioning. But you’ll tell yourself that you suck. You’re asking your body to do more work than it’s used to, and it’s going to argue back. You’ll be sore after your first few sessions - be prepared to need help getting off the toilet (speaking from experience) - but it won’t last. Pretty soon you’ll be easily capable of doing a few sessions a week without any bother, then you can push on and focus on what you want to achieve longer term.

On the subject of aspiration, without doubt you’ll start to look around at what people younger/older/shorter/taller/bigger/smaller than you are lifting and compare yourself to them, when, in fact, this is akin to comparing apples and oranges.

All the workouts can and are scaled to varying degrees, depending on experience. Every athlete is doing a slightly tailored version of the same workout, so everyone can work out together, but still get the degree of training that is best for their fitness level. You shouldn't get hung up on what you can’t do, since we’re talking about movements you can’t just think or will your way to achieving.

People who have been CrossFitting longer than you have had time to learn and adapt. They should be ahead of someone who hasn’t had the benefit of that experience. Looking around at what others are achieving shouldn’t dishearten you; every observation is an opportunity to set a goal. Upset that the new guy can deadlift more than you? Aim to get handstand push-ups before him, run a mile quicker than he can, or to close the gap between your heaviest deadlift and his.

C is for Community

Prepare yourself for enough woo hoos, high fives and cheers of support from other athletes to make socially awkward people feel socially awkward. A friend of mine actually expressed half-joking concern that I had joined a cult, and it’s certainly true that CrossFit shares the community aspect of a cult but little else (like a cult, you also have to pay, but you get more in return than empty promises of eternal life). Trying not to be the guy who talks about how much he enjoys CrossFit to people who have no interest whatsoever is difficult, and (as I was) you may need to be prepared to be called out on it!

I digress: but, in all seriousness, having a supportive network of coaches and training partners is one of the most rewarding aspects of CrossFit and is what sets it apart from a traditional gym. When anyone asks me to explain what CrossFit is, I say it’s like someone took lifting weights and made it a team sport. Everyone who has ever held a gym membership has, at one time or another, convinced themselves that it’s OK to skip a session (or that last mile, even if your jam comes on at the perfect moment) - and that’s mostly fine because you’re on a team of 1. You wouldn’t regularly do the same if you were starting left back for your local football team. At CrossFit, you feel like an important contributor to every session, and that provides a pretty good incentive not to skip a workout.

And once you’re at the session, your ‘teammates’ and coaches continue to provide the support a gym just can’t. Whilst it’s true that everyone has their eye on other members’ achievements in a semi-competitive way, at the same time everyone genuinely gets behind one another and shares in individual successes. You might frequently ignore supportive shouts of your name mid-workout whilst you focus on getting the job done; but it’s hard not to be affected when, being last to finish a workout, you find everyone else spontaneously encircling you, cheering you on or doing burpees until you finish.

You Are What You Eat

CrossFit is intense. Doing any intense activity a few times a week without fuelling up properly is going to have consequences inside and outside of training. I’ll leave you to decide what’s worse: falling asleep at your desk, or consistently missing out on a Personal Best (PB) because your body can only work with what it has been given. OK, in truth it’s probably the one that affects your career, but hitting a ceiling in your training can be extremely demoralising.

Before you go and buy 20kg of whey powder to prepare for your first session, you need to understand that it’s more than that. As I said, before I joined CrossFit I was eating whatever I wanted. Luckily for me, most of the foods I liked were healthy foods; a lot of the meals I ate consisted of lean meat (protein) and plenty of boiled or steamed vegetables. But, crucially, I was snacking profusely, and I wasn’t keeping an eye on how much added sugar I was eating; if I wanted cake, ice cream, or a chocolate bar, I had it.

For the ins and outs of nutrition, you should read one of Coach Maria’s blog posts on the subject. However, as a general rule, if you’re eating lean protein (e.g. chicken, turkey, or fish) and vegetables (carbohydrates) for every meal, some healthy fats (e.g. nuts and seeds) and steering clear of added sugar, you’re doing OK. Changing eating habits is perhaps one of the most difficult aspects of taking your goals seriously. It takes a lot of dedication because your brain is good at tricking you into acquiescing to cravings. The important thing is to focus on finding things you enjoy eating, and allowing yourself the occasional treat. And, it’s a good idea to tap up your coaches and fellow athletes for their nutritional knowledge, since (having seen them workout) they clearly know what they’re doing.

Gains and Pains

One of the great things about being new is that ALL your PBs are up for grabs. More experienced athletes might have insanely good PBs, but they won’t get to smash them week after week like you will. Progression is an essential component in maintaining the incentive to participate, and there is no more explicit an indication of progression as beating your own previous record. Unfortunately, as you become a more experienced athlete, you’ll join them in their pursuit of ever more elusive PBs. I found that they came in waves; that I’d hit multiple within a week, then none for weeks before the pattern repeated itself. In the meantime, rather than become dispirited at the lack of PBs, I focus on less explicit indicators of progress like improving handstand technique or increasing the weight I was lifting to something closer to the maximum recommended weight for each workout. Be patient, the PBs will be back.

In summary, if you plan to take up CrossFit this year: it’s hard, other people will be better than you, it might hurt a little to begin with, and you’ll need to be careful what you eat. Even better than that, with a lot of support from your coaches and athletes, if you’re prepared to work hard, you’ll almost certainly achieve your goal; whether it is to lose weight, gain weight, or improve your overall fitness.


A) Conditioning
3 Rounds for time:
75 Double unders
50 Air squats
25 Burpees

*Time cap: 10 minutes

B) Weightlifting: Snatch
B1) Snatch deadlift: 6 x 3
B2) Choose option based on present proficiency level

Op1) Hang muscle snatch + overhead squat: 7 x 1
Op2) Snatch balance + hang power snatch: 7 x 1
Op3) Snatch balance + hang snatch: 7 x 1