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08 Sept 2016 – Have you signed up for the BroSesh?

Have you signed up for this Sunday's Ball & Chain BroSesh yet? Register via Team up here, the session is free and open to all members and we want all of you there! 


WORKOUT OF THE DAY

"DVB"
For time:
Run 1 mile with a 9/6 kg medicine ball
Then, 8 rounds of:
10 Wall balls
1 Rope climb

Run 800 meters with a 9/6kg medicine ball
Then, 4 rounds of:
10 Wall balls
1 Rope climb

Run 400 meters with a 9/6kg medicine ball
Then, 2 rounds of:
10 Wall balls
1 Rope climb

*Time cap: 35 minutes

07 Feb 2016 - Your Open, Your Playlist

Brace yourselves, ladies and gentlemen... Your control freak of a coach is actually handing over the Spotify reins. And who do you think is the lucky athlete that gets to take control of our speakers? It's you Crazy Ones, of course!!

In honour of the 2016 CrossFit Open, I have started a new, collaborative playlist on Spotify, 'The Crazy Ones CrossFit Open 2016'. It's EMPTY and waiting for YOU to add as many of your favourite WOD jams as you like!

The Crazy Ones CrossFit Open 2016

Don't know what the Open is? Read more on our blog here. 

Haven't signed up yet? What are you waiting for! Get involved here and make sure to add CrossFit 1864 as your affiliate.

 

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) "Severin"
For time:
50 Pull Up (Strict)
100 Push-up (hand release)
Run 5 km

(Time cap: 42 minutes)

Competition Class (9.30 - 11 am)

A) Weightlifting: Clean

A1) 3×3 quick singles at 80%
A2) 3×2 quick singles at 85%
A3) 3×1 at 90%
A4) Work up to a heavy single

B) Conditioning: "JT meets Isabelle”
21-15-9 of:
Handstand Push up
Ring Dips
Push ups
10 Snatches at 60/40 kg after each round

(Time cap: 20 minutes)

Foundations of CrossFit (8.30 - 9.30 am)

A) Deadlift: 3-5 x 5

B) "Chipper"
50 Kettlebell swing
40 Wall ball
30 Sit-ups
20 Push-ups
10 Pull-ups

(Time cap: 12 minutes)

30 Dec 2015 – Introducing "Foundations of CrossFit" & "Luke"

We are excited to announce that, from Sunday 10 January, we will be offering a new Foundations of CrossFit membership. This membership is designed for anyone looking to join us at CrossFit 1864 and includes two group classes per week and one Beginner's-Focussed Foundations course on Sunday mornings from 8.30 - 9.30 am. For only £99, this membership is an excellent way to learn about the Foundational Movements of CrossFit while also getting to experience the group classes we offer at CrossFit 1864. 

Do you have a friend or family member who wants to try out CrossFit, or who you think would love it at CrossFit 1864? Did your Christmas presents to your significant other completely bomb (maybe they didn't ACTUALLY want a toaster that badly...) and you need to make up for it, fast?! Get them a Foundations of CrossFit membership - the best gift around! You can purchase the membership here or e-mail Coach Maria with any questions.

Now it's time to meet "Luke"...

WORKOUT OF THE DAY

"Luke"

For time:
400m Run
15 Clean & Jerks (70/45 kg)
400m Run
30 Toes to bar
400m Run
45 Wall Balls (9/6 kg)
400m Run
45 Kettlebell Swings (24/16 kg)
400m Run
30 Ring Dips
400m Run
15 Weighted Lunges (70/45 kg)
400m Run

REMINDER: There are no classes on 31 December 2015 & 1 January 2016. Have a great New Year!

23 Dec 2015 – You asked for it.....

So you GOT IT!

"Murph"

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

*Partition the reps as needed


Final Reminder of the Holiday Schedule!

Thursday 24 – Monday 28 December
No classes

Tuesday 29 December
No morning classes (evening classes as normal)

Wednesday 30 December
No 6.15am Class (all other classes as normal)

Thursday 31 December – Friday 1 January
No classes, Happy New Year!

From 2 January
Normal Schedule resumes

Have a great Christmas! xx

10 Dec 2015 – Holiday Schedule Reminder & The 11th Christmas Cracker: Bulger

REMINDER: HOLIDAY SCHEDULE CHANGES

During the holiday season, we will have a reduced class schedule:

Thursday 24 – Monday 28 December: No classes
Tuesday 29 December: No morning classes (evening classes as normal)
Wednesday 30 December: No 6.15am Class (all other classes as normal)
Thursday 31 December – Friday 1 January: No classes, Happy New Year!
From 2 January: Normal Schedule resumes

Also, please remember that there will be NO classes on Friday 11 December (rest up for the Big Ol' Christmas Cracker!) and NO lunch class on Friday 18 December (6.15 and 7.15 am classes will run as normal). 


WORKOUT OF THE DAY

The 11th Christmas Cracker: Bulger

10 rounds of:
Run 150 meters
7 Chest to bar pull-ups
7 Front squats (60/40 kg)
7 Handstand push-ups

*Time cap: 30 minutes

25 Nov 2015 – The Change Challenge, Step 2: Getting Personal

What makes The Change Challenge different from - and better than - other nutrition challenges you’ve seen in the past?? We make it personal.  Once you’ve successfully hit your metabolic re-set in the first 3 weeks, we take you the next step to individualising your nutrition to make sure you are getting the nutrients you need to hit your goals, whether they’re weight loss, weight gain, or performance-based.

Read on to find out what the final 3 weeks of The Change Challenge has in store for you…

The Change Challenge, Step 2: Getting Personal

Why?

When we think about improving our nutrition to benefit our health and fitness there are many areas we can look at: Food quality, calorie intake, macronutrient breakdown, meal timings, supplementation etc.

For the first 3 weeks of the Change Challenge we have you focus on the QUALITY of your food.

Food quality should always be the priority; it’s senseless to have a calorie target or macronutrient breakdown if you are getting your 2500 calories from pizza, cans of coke and sweets. As CrossFit Founder Greg Glassman so eloquently put it, ”If you want top fuel-type performance, you need top fuel; you can't just piss into the gas tank."

So, if you were successful maintaining 90%+ compliance during Step One, then we are going to progress you onto a calorie target and macronutrient breakdown. 

If you do not manage 90%+ compliance during the first three weeks, the Habits will remain your focus. You are going to get much more benefit (and less stress) from focusing on maintaining food quality.

What?

At the beginning of Step 2, you will be given four numbers:

Total Calories: Total amount of food you can eat in a day, based on your activity levels and goals
Protein (g): Total amount of your daily calories made up from protein (meat, fish etc)
Carbohydrates (g): Total amount of your daily calories made up from carbohydrates (veggies, fruit, rice etc)
Fat (g): Total amount of your daily calories made up from fat (oils, nuts, avocado etc)

Rules

1.      Stick within 5% calorie allowance
2.      Stick within 5% of your macronutrient targets
3.      Eat protein (meat/fish), source of carbohydrate (veggies/fruit), source of fat, everytime you eat

Why do I need a calorie target?

Simply because calories matter. If your goal is to gain weight/muscle you have to eat, a lot! This is usually a calorie number more than the calories you churn through in your day-to-day activities and training sessions. Conversely, if you want to lose weight/fat you need to eat less, and this generally has to be at a deficit of your maintenance level of calories. 

Be mindful that this must be a controlled increase/decrease in calories. As such overall calorie intake can change week to week depending on the results you are experiencing and your present goals.

Gorging on food and taking in too much will lead to 'bad' weight gain (read: fat), and a drastic calorie reduction will often lead to a stall in weight loss, poor performance in the gym and even metabolic dysfunction (read: bad news bears).

There is conflicting information out there regarding the importance of calories, but we know it is not as simple as 'calories in vs calories out'.

The human body is not a predictable machine and there are countless internal and external variables involved in how our bodies operate. This helps to explain why calories cannot be balanced like your bank account, and why people never seem to gain or lose weight precisely as calculated by calorie targets.

To further elaborate, let's say two people eat the exact same meal of 2 large slices of meat feast pizza with a mixed salad and washed back with a bottle of beer, followed by a slice of cheesecake. One is a 28 year old female who trains CrossFit 5 days a week CrossFit, has a body fat of 18% and eats 'clean' every day of the week (this meal is her 'cheat meal'). Our second person is a 55 year old male who is overweight, has a body fat of 35%, spends all day sat behind a desk, does little to no exercise and eats processed food every single day. These two individuals will process the same meal in two very different ways, despite it being the same number of calories and macronutrients.

…and here is where we loop back round to our food quality. When you are given your calorie targets we expect that you do your best to make these calories up from the same whole, healthy, real foods you have been getting used to over the last few weeks.

What is macronutrient breakdown, and why do I need it?

This refers to the breakdown of your daily calories into grams of protein, carbohydrate and fat. Altering these numbers can have a large impact on body composition and performance.

Protein is commonly referred to as 'the building block of muscle'. Protein is used to rebuild and repair muscle tissue during stages of recovery and to keep our bodies functioning. You mostly hear people talking about how much protein they have, or how many shakes they can smash down. In reality most of us only need around 1 g per lb of bodyweight. Even if you want to gain muscle, more protein is not really going to make a difference.

Carbohydrates are the fuel for higher intensity activities, and its intake helps replenish tough workouts and also helps signal to cells to use ingested protein to build/repair muscle tissue. As such, some experts say that carbohydrates actually play a more important role in the muscle-building process than protein. If you do lots of high intensity training (like CrossFit), you need more carbohydrates than those who do low level activities (walking etc), but the exact number can differ from person to person depending on their size, activity levels, tolerance etc.

Our last macronutrient is fat. Every single cell in our bodies is partly composed of fat and they are involved in many of the processes in our body. Thus, fat is vital for proper health and function of our hormones. For most of us we need between 60-120g per day, again differing depending on size, goals, training etc.

As mentioned before, when you sign up for The Change Challenge, you get access to tools and resources to track your progress and compliance so you can see exactly how you are performing. Are you hitting your calorie and macronutrient targets? Are you staying above 90% compliance? Let us handle that hard work for you! 

Sound amazing? Of course it does! Ready to get signed up? Click here to register via Team up or e-mail Coach Maria. Questions on The Change Challenge? E-mail Coach Maria: maria@crossfit1864.com.


WORKOUT OF THE DAY

Testing week, Day 3

"DT"
5 rounds for time of:
12 Deadlifts (70/47.5 kg)
9 Hang Power Cleans (70/47.5 kg)
6 Push Jerks (70/47.5 kg)