horizontal pull

05 Mar 2015 – Whole Life Challenge After-Party

THE WHOLE LIFE CHALLENGE AFTER-PARTY

We are fast approaching the last week of the Whole Life Challenge – it’s amazing to see the improvements Team CrossFit 1864 has made and also to read how much you have learned about yourselves and your nutrition. As mentioned earlier this week, we will re-test our Whole Life Challenge Baseline on Thursday 12 March in all the classes, but that’s not all….

After 8 weeks of keeping clean, it’s time to get dirty…

On Saturday 14 March, after our throwdown with CrossFit Hackney, we will head to Duke's Brew & Que in Dalston (by Haggerston station) to celebrate the end of the Whole Life Challenge! We will also be announcing the winners of the challenge (did someone say something about PRIZES?!)

E-mail maria@crossfit1864.com to let us know you’re coming!


WORKOUT OF THE DAY

A) Beginner
A1) Bench press: 4 x 8
* Add load as technique allows
A2) Horizontal pull

A) Intermediate & Advanced
A1) Bench press: 3-5 reps @ 70-80%, totalling 18-25 reps
A2) Horizontal pull

B) All Athletes
EMOM x 10
Odd: 3 Deadlifts @ 80%+
Even: 30 seconds max rep, gymnastics weakness of your choice, e.g. Ring dip / Pull-up / Push-up / HSPU etc

19 Feb 2015 – WOD

WORKOUT OF THE DAY

A) Beginner
A1) Push jerk: 6 x 3
* Add load as technique allows
A2) Horizontal pull

A) Intermediate & Advanced
A1) Push jerk: 1-2 reps @ 85-95%, totalling 8-12 reps
A2) Horizontal pull

B) All Athletes
In 6 minutes get as far as possible:
2, 4, 6, 8...Shoulder to Overhead (40/30 kg)
2, 4, 6, 8...Over the bar burpees

- Rest 2 minutes -

In 6 minutes get as far as possible:
1, 2, 3 Wall climbs
15 second hollow hold after each set


HAVE YOU SIGNED UP FOR THE 2015 CROSSFIT OPEN?
FIND OUT MORE HERE...
REGISTER HERE....

Be sure to put CrossFit 1864 as your affiliate!

14 Jan 15 – WOD

Comment if you've suffered from one, two, or all of the above in the name of the WOD!

WORKOUT OF THE DAY

A) Beginner
A1) Push press: 5 x 5
* Add load as technique allows
A2) Horizontal pull

A) Intermediate & Advanced
A1) Push press: 2-4 reps @ 80-90% totalling 15-20 reps
A2) Horizontal pull

B) All Athletes
12 x 30 seconds on : 15 seconds off, alternating rounds:
Ring dips
Shuttle sprints
Double kettlebell thrusters (24/16 kg)

15 Dec 14 – WOD

A) Beginner
A1) Back squat: 3 x 10
A2) Horizontal pull

A) Intermediate
A1) Back squat: 5-8 reps @ 70-75%. Totalling 12-18 reps
A2) Horizontal pull

B) Advanced Only
B1) Barbell squat jumps: 3 x 8 @ 30% 1RM.
Rest 60 second between sets

C) All Athletes
1 minute front rack lunges 50/35kg
1 minute plank hold
1 minute shoulder to overhead 50/35kg
2 minutes front rack lunges 50/35kg
2 minute plank hold
2 minutes shoulder to overhead 50/35kg

27 Nov 2014 – A CrossFit Road Map for the Intermediate Athlete and WOD

Wouldn't dream WODing shirtless when you first started, now couldn't imagine a torture greater than doing a 20 min AMRAP choking under the oppression of a cotton tee? Check out #9...

A few weeks ago, we published a blog for our new CrossFitters: A Beginner’s CrossFit Road Map. We hope this was helpful for all our new athletes, but if you think that as soon as you hit the 6 month to 1 year+ mark, things all click, you can do anything with a barbell you want and every day you set foot in the box, you have a positive mindset, realistic goals and, post-WOD, you know exactly what to do to help your body recover fully in one evening so you can attack the next day’s session… Oh boy, have you misunderstood.  

This blog is dedicated to our more seasoned CrossFitters, those who are beyond the CrossFit honeymoon phase, know their way around the box, and have the progressions and warm ups down pat. Don’t worry, we haven’t forgotten about you guys! 

Here is the road map to the second leg of your journey. The part where you’ve finally turned off of the rolling, curvy country roads, left behind the stops and starts of the city traffic and are now cruising down the motorway, easy, breezy, but wondering when you’ll hit the next speed camera, traffic jam or road construction (are you also wondering how much longer I can carry this road trip analogy? Answer: AS LONG AS I WANT.)

What happens when you have guzzled the proverbial CrossFit KoolAid and now the pitcher sits in front of you, completely empty…

A CrossFit Road Map for the Intermediate Athlete

1)     You will become a Mobility and Mashing expert (at least in your eyes). You will own more foam rollers and resistance bands than your physiotherapist and have more lacrosse balls rolling around your living room than the English Lacrosse Team has in all of their clubs.

2)     Whenever you plan a holiday, you will automatically check for a box nearby the hotel you’re staying at. Sometimes booking your drop-in session will come before booking your hotel room…

3)     You will have partitioned out a space on your kitchen counter where your protein mix, greens powder, fish oil, pre-WOD and other various supplements sit alongside no less than three shakers. You’ve read the blogs, you’ve tried the free samples, you’ve convinced yourself that the money is well-spent. Just don’t lose sight of your nutrition basics, because supplements are just that… Supplementary, not replacements!

4)   Similarly, you will have cleared a space in your bathroom cabinet next to your cotton buds and toothpaste, where sudocrem, climb-on, arnica cream, a callous shaver, icy hot and Epsom salt now take pride of place. In the experienced CrossFitter’s world, there is little more satisfying than an Epsom salt bath and sorting out your hands after a toes-to-bar-laden WOD.

5)     Your PBs will lessen in both degree and frequency. Gone are the days when you would hit a 10 kg PB on your back squat a week after you just hit a 5 kg PB. These days, PBs will start to be won and lost with change plates and over months instead of weeks. What does this mean? The ‘Novice Effect’ has worn off. That doesn’t mean that your progress has stalled! Speak to your coach about how you can vary your lifts with different methods. Most importantly, remember, a PB is a PB, whether it’s 10 kg or 1.0 kg. Often you’ll find that when the PB takes a bit longer to achieve, it will feel that much more amazing.

6)     You will share a cue that once worked for you with another athlete during a lifting session. This cue might just help them get a PB, they will be ecstatic and you will be elated that by sharing your experience, you helped someone hit their goal. This feeling is what Phil and I get to experience every day as coaches. Isn’t it flipping amazing?!

7)     You’ll forget where you started. Struggling to hit that sub-4 minute Fran? Keep failing your bodyweight snatch? Frustrated?! Well, let’s take a trip down memory lane to when a sub-8 minute Fran was a mere glimmer in your eye and you were lucky to get a 40 kg thruster over your head 5 times, let alone 45. Or when your attempts at snatch looked more like getting assaulted by a barbell than putting it overhead in one smooth lift. I’ve never been a massive fan of trending (#YOLO, #fitfam #WhatMakesMeHappy, #etc etc, I’m too old for that shit…), but I do like #ThrowBackThursday because, when things get frustrating and progress seems to be stagnating, I can remind myself how far I’ve come. And this isn’t just about your numbers! It’s about your knowledge, your community and your overall health. Remind yourself often where you began and how far you’ve come.

8)     You will get frustrated when a new joiner can’t seem to understand the order of the WOD. Re-visit #7. You were there once, so be patient and help where you can, just like an experienced CrossFitter helped you.

9) You will find yourself more willing to WOD shirtless than you ever would've dreamed of 6 months ago. Read this: http://www.tabatatimes.com/11-reasons-take-shirt-crossfit/

10)     You will find yourself in a clique. The ultimate mistake of the experienced CrossFitter, avoid this like the plague. I know that finding your perfect training buddy is like finding a four leaf clover and trying to train with someone you barely know sounds like an absolute nightmare. I also know that many people can only train in the morning or the evening, so you will inevitably end up working with the same group of people on most days, but when possible, try attending a different class. Try mixing up the group of people you lift with. Don’t wait for a face you don’t recognise to introduce themselves to you; instead, embrace the American origins of CrossFit, run up and high five them first! You never know when the clique you spend every day with will move to other cities and boxes or need to change their class time because of work, or when you end up working with someone new and actually find that they encourage you just as well, if not better, than your other training buddies. Be open to new experiences and new people. Because you Just. Never. Know.

So, what do you do when that first pitcher of CrossFit KoolAid is gone?? Well, you make a new batch and chug that down too, savouring every gulp and reminding yourself how good that first pitcher was, how great you’ve got it and why you drank the whole thing at the beginning.

WORKOUT OF THE DAY

A) Beginner
A1) Bench press: 6 x 3
A2) Horizontal pull

A) Intermediate & Advanced
A1) Bench press: 1-3 reps @ 85-90%. Totalling 12-15 reps
A2) Horizontal pull

B) All Athletes
For time:
12-9-6-3
Push press 50/35 kg
Squat jump to target 6"+ above reach

13 Nov 2014 – A Prelude to the BroSesh

Consider this WOD to be a spicy prelude to our upcoming BroSesh Sunday (Sunday 30 November from 11 am...hope to see you guys there!)

WORKOUT OF THE DAY

A) Beginner

A1) Bench Press: 5 x 5
A2) Horizontal Pull

A) Intermediate & Advanced

A1) Bench Press: 3-5 reps at 75-80%, totalling 21-25 reps
A2) Horizontal Pull

B) All Athletes

For time:
2-4-6-8-10-8-6-4-2
STOH (70/45 kg)
Strict chest-to-bar chin ups

11 Oct 2014 – Deadlift Day!

Coach Phil taking Alex, Rachelle and Matt through this week's mobility homework... how are the hips feeling guys?

WORKOUT OF THE DAY

A) Beginner

A1) Deadlift: 4 x 8
A2) Horizontal pull
- Rest up to 30 seconds between A1 and A2
- Rest up to 2 minutes after A2

A) Intermediate

A1) Deadlift : 5-8 reps @ 65-75%, totalling 24-30 reps
A2) Horizontal pull
- Rest up to 30 seconds between A1 and A2
- Rest up to 2 minutes after A2

B) All Athletes

30-20-10
Kettlebell swings
Goblet lunge

*The goal for all is heavy as form allows

02 Oct 2014 – 'Volkswagen'

No, no, not THAT type of Volkswagen! This type...

WORKOUT OF THE DAY

A) Beginner

A1) Front squat: 5 x 5
A2) Horizontal pull

A) Intermediate / Advanced

A1) Front squat: 5-8 x 65-75%, totalling 18-24 reps.
A2) Horizontal pull

B) Advanced only

B1) Tempo Method – Front squat
– 3-5 sets of 8-10 reps @ 50% 1RM
– Tempo 2020

C) All Athletes:

"Volkswagen"

21, 15, 9 reps of:
Bench Press @ bodyweight
Pull-ups
(12 min cap)

* Be sure to log your results in Beyond the Whiteboard!