jumping lunge

01 June 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 2 minutes for 10 rounds:
5-10 Handstand push ups
1 x 3-Position squat clean
* Start around 50-60% and slowly build each round

B) Every 2 minutes for 10 rounds:
10-15 Toes to bar
1 x 3-Position squat snatch
* Start around 50-60% and slowly build each round

C) Conditioning
In teams of 2:
1000m Row (Switch every 250m)
- 2 minute rest -
1000m Row (Switch every 250m)


Gymnastics Strength & Skill

A) Mobility
3 rounds for quality:
1 minute elevated pike stretch
10 Bridge-ups

B) Strength
10 rounds for quality:
5 Chin up @ tempo 31X2
10 Push up @ tempo 31X2
10 Jumping lunge

C) Midline
3-6 rounds for quality:
30 seconds L-sit
30 second frog stand


CrossFit

A) Conditioning
15 minute AMRAP:
30 Double-unders
15 Power cleans (50/35 kg)
30 Double unders
15 Toes to bar

B) Gymnastics
Weighted pull-ups: 5 x 3

09 Feb 2018 – Reminder: Sympathy Pains WOD this Saturday!

Reminder: This Saturday 10 February we will be hosting our special Sympathy Pains WOD, to celebrate the imminent arrival of Baby Coach and to give you guys a small taste of the joys of training with a big bump! The team workout will kick off from 9.30 am and the session is free and open to all members. Please register via Team-up here to help us get an idea of numbers.


WORKOUT OF THE DAY

A) Strength: Deadlift

Deadlift: 3 x 5, across

*Add 0 to 5 kg based on last week

B) Conditioning: Lactic Power

Every 2:30 for 23 minutes, alternate between movements, performing 30 seconds for max effort:
- Row or Assault bike
- Weighted jumping lunges
- Kettlebell swing (32/24 kg)

* Give 100% maximum effort/speed every single round, anything less will not do

ENGINE WORK: AEROBIC CAPACITY

A) Row

2 rounds, with 2 minutes rest between rounds:
1000m
– Rest 30 seconds –
250m
– Rest 30 seconds –
250m
– Rest 30 seconds –
250m
– Rest 30 seconds –
250m

* 1000m @ 2km PB pace
* 250m @ faster than 2km PB pace

02 Feb 2018 – Introducing Disco Fridays!

We had so much fun during our Member Appreciation Week, that we have decided to make it a regular thing, so.... 

Bring on Disco Fridays! 

Once a month, we'll be hosting Disco Fridays. 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. 

Mark your diaries for our first Disco Friday on 16 February.


WORKOUT OF THE DAY

A) Strength: Deadlift
3 x 5 @ 75%, across

B) Conditioning: Lactic Power

3 x 20 seconds work : 2 minutes rest
Max effort row or assault bike

- 5 minutes rest -

3 x 20 seconds work : 2 minutes rest
Max effort weighted jumping lunges

- 5 minutes rest -

3 x 20 seconds work : 2 minutes rest
Max effort kettlebell swing (32/24 kg)

* Give 100% maximum effort/speed every single round, anything less will not do

ENGINE WORK: AEROBIC CAPACITY

Run

2 x 400m, rest 60 seconds between each
- 4 minutes rest -
4 x 200m, rest 60 seconds between each
- 4 minutes rest -
2 x 400m, rest 60 seconds between each
- 4 minutes rest -
4 x 200m, rest 60 seconds between each

Pacing:
400m @ 1 mile PB pace
200m @ fast pace

The 2018 Open at CrossFit 1864 kicks off on Saturday 24 February!
Find out more about the Open on our recent blog and sign up for the Open here!

10 Oct 2017 – WOD

WORKOUT OF THE DAY

Strength: Complex Method (Aerobic Power Group)

A1) Front squat: 2 x 2-3 @ 90% 1RM, 3 minutes rest between sets

– Rest 3 minutes –

A2) Jumping lunges: 3 x 8 as explosively as possible, rest 90 seconds between sets

A3) Repeat A1 & A2

Stimulus
* Aimed to increase strength & explosive power
* Development of nervous system to recruit muscle fibres


Strength: Strength/Aerobic Method (Aerobic Capacity Group)

A1) Front squat: Take 20 minutes to build to a heavy set of 3 reps

A2) Front squat: 5 x 10 @ 55% 1RM, tempo 2020

Stimulus
* Fast and slow twitch fibre strength development
* Sustain repetitive high power output


B) Accessory (All Athletes)

4 sets:
20 Death march immediately into 20 walking lunges

ENGINE WORK: AEROBIC CAPACITY

2km Training, Week 4

*Sessions will be General Endurance, General Speed & Specific Training
*What is your present 2km PB split?
*What is your goal time (for the end of the cycle), 10-15 seconds faster is a solid goal


A) General Endurance

3 x 3500m @ target split + 22-25 seconds
Rest 3 minutes between rounds

NB There is no Engine Work class on Friday 13 October.

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