kilos for a cure

16 Oct 2016 – Kilos for a Cure

The day is finally here! We can't wait to see our PB board fill up with your new Grace times and 1RM clean & jerks!

A reminder of the day...

9:00 am – CrossFit 1864 will be open for athletes to check-in, collect t-shirts and begin warming up
9.30 - 9.45 am – Welcome and Athlete Briefing
From 10 am – The First Heat Begins! Heats will run every 20 minutes (more on that below)
1:00 pm – Awards Ceremony and Closing

Each heat will run as follows...

At the call of 3, 2, 1... GO!

Athletes will have 7 minutes to establish a 1 RM clean & jerk
Once 7 minutes have passed, athletes will have 2 minutes to change their bar to their "Grace" weights.
After the 2 minute transition time, athletes will complete "Grace", 30 clean & jerks for time. There will be a 7 minute cap on "Grace".

We will be asking athletes to judge the heat after theirs. We’ll also be asking anyone not lifting or judging to shout for the athletes as loudly as possible.

Bring your family, friends, pets and loved ones down to cheer you on! 

15 Oct 2016 – Open on Saturdays

OPEN ON SATURDAYS

CrossFit Open 14.3

8 Minute AMRAP:
10 Deadlifts (60/40 kg)
15 Box Jumps (24/20 in)
15 Deadlifts (85/60 kg)
15 Box Jumps
20 Deadlifts (102.5/70 kg)
15 Box Jumps
25 Deadlifts (125/85 kg)
15 Box Jumps
30 Deadlifts (142.5/92.5 kg)
15 Box Jumps
35 Deadlifts (165/102.5 kg)
15 Box Jumps

KILOS FOR A CURE IS THIS SUNDAY!

It's time to PB your "Grace" and lift some heavy metal, all for a great cause! Kilos for a Cure is this Sunday, with the first heat kicking off at 10 am (and athlete briefing starting at 9.30 am). There will be no regular classes. Bring your family, friends, pets and loved ones to the box and cheer on your fellow athletes!

13 Oct 2016 – Sign up for your Kilos for a Cure Heat

Have you signed up for your heat for Kilos for a Cure? 

We will be running heats every 20 minutes and each heat will have six athletes (male and female, all divisions). You will need to sign up for your heat via the Google Sheet, which you can access here: 

Heat Assignments

E-mail maria@crossfit1864.com with any questions!


WORKOUT OF THE DAY

A) Conditioning
In partners, 20 minute AMRAP:
5 Power Cleans (80/45 kg)
10 Burpees over the bar
20 Calorie row

P1 completes the power cleans
P2 completes the burpees
P1 completes the row - That's one round
P2 completes the power cleans....and so on

12 Oct 2016 – WOD

WORKOUT OF THE DAY

A) Strength / Conditioning
Alternating EMOM x 12
Odd minutes: 10 Front squats (70/45 kg)
Even minutes: 5-10 Handstand Push-ups

B) Conditioning
5 x 2 minutes on : 2 minutes off
Row 400/300m
Max rep thrusters (42.5/30 kg) in remaining time

Have you signed up for Kilos for a Cure?

25 August 2016 – Mark your Diaries: Kilos for a Cure is back!

After its massive success in 2015, Kilos for a Cure is back! Hosted at CrossFit 1864, the event will take place on Sunday 16 October from 9.30 am.

Did you know that breast cancer is the most common cancer in the UK, with over 50,000 individuals diagnosed per year? Although treatments are improving and fatality rates are decreasing, there is still no cure for the disease. So, we want you to contribute your efforts to support the efforts of others with Kilos for a Cure, a special WOD to raise money for the charity, Breast Cancer Now. 

We will be doing "Grace" (30 clean & jerks for time) and we'll also have a 1 RM clean & jerk competition, with prizes given out to the fastest "Grace" times for men and women in beginner, intermediate and advanced categories, the top 1 RM, and Best Dressed Athlete (think pink!).

The cost of the event is £10 to participate and all proceeds will be donated to Breast Cancer Now.

ATHLETE CATEGORIES

There are three Athlete Categories for the event: Beginner, Intermediate and Advanced. To be eligible for the prizes, athletes in the Beginner category will be using 35 kg (men) / 25 kg (women) for "Grace". Athletes in the Intermediate category will be using 50 kg (men) / 35 kg (women) and athletes in the Advanced category will be doing the workout as Rx, 60 kg (men) / 40 kg (women). The category you are in for "Grace" will be the same as the category you are in for the 1 RM Clean & Jerk.

Not quite at the beginner weights yet? Don't worry, you can still participate! It is completely fine and we encourage you to scale the weights according to your ability. 

How do I sign up?

It's easy! Visit the Kilos for a Cure website: www.crossfit1864.com/kilosforacure

From there, you'll be able to sign up to the Kilos for a Cure mailing list to keep updated with details on the event as they become available, such as how to register, exact timings, t-shirts, our sponsors and prizes!  

Any questions left unanswered?

E-mail maria@crossfit1864.com.

See you all there!


WORKOUT OF THE DAY

Conditioning

Every 2 minutes, for 20 minutes, alternate between A & B

A) 500/400m Row

B) 2 rounds of "Cindy"
5 Pull-up
10 Push-up
15 Air squat

*If your "Cindy" Score is 20 rounds+, consider using a weight vest for this workout

B) 5 rounds, not for time:
5 Strict pull-ups (or negatives)
5 Strict ring dips (or box dips)
- As load as required
- Rest as needed between movements/rounds

25 Oct 2015 – Kilos for a Cure

WORKOUT OF THE DAY

Clean & Jerk: In 6 minutes, establish a 1 RM

- Rest 2 minutes, then go straight into...

"Grace"
30 Clean & Jerks for time

Advanced: 60/40 kg
Intermediate: 40/30 kg
Beginner: 30/20 kg

* Time cap: 7 minutes

23 Oct 2015 – Kilos for a Cure THIS weekend: Final Updates

We're almost there... Kilos for a Cure is THIS weekend! Join us on Sunday 25 October from 9.30 am to noon for 'Grace' and a 1 RM clean & jerk, with prizes given out to the fastest "Grace" times for men and women in beginner, intermediate and advanced categories, the top 1 RM, and Best Dressed Athlete (think pink!).

We have had an amazing response from CrossFitters and Weightlifters across London and to make sure we have space for everyone, we will be starting our heats a little bit earlier than planned.

Here's the plan...*

8:45 am - Doors open and athletes start warming up (we will have a small warm-up area available)
9.15 am - Welcome and athlete briefing
9.30 - 11.45 am - Heats of 8 athletes (of all categories) will run every 15 minutes with a 5 minute change over
11.50 am - Noon - Awards & Thank Yous

* Timings are approximate and may change depending on the exact number of athletes participating. We'll try and stay as close to our plan as possible!

Remember...

- We are asking for a minimum £5 donation to participate and all money will be donated to Breast Cancer Now. You can make your donation via our Just Giving page: www.justgiving.com/kilosforacure or you can make a cash donation on the day. 
- Spaces in heats are available on a first come, first served basis, so arrive early to get the spot you'd like.
We will need judges for every athlete in every heat, so please make yourself available!
Bring cash! We will have food available to purchase – Battle Oats, Primal Pantry Bars, Naked Ape, bottled water, coffee at Bow Creek Café - and there will be also be raffles and friendly betting for some great stash, with all proceeds will going to charity. 

And don't forget about the swag!

The guys at Iron Elite Apparel have very generously designed us Limited Edition t-shirts for men and vests for women to commemorate the event. T-shirts and vests will be available to purchase on the day for £20 each with all proceeds going to Breast Cancer Now. 

Get involved on Social Media

Let us know how you're getting ready for Kilos for a Cure on Facebook, Twitter and Instagram:

@crossfit1864 @breastcancernow ‪#‎KilosforaCure‬

We want to see the pink kit you'll be rocking, hear about your target time for Grace, and see you practicing your clean & jerk for the 1 rep max!

Any questions left unanswered?

Check out our Nitty Gritty Titty Dittys or email maria@crossfit1864.com.

See you all there!


Weightlifting Skill Development

A) Overhead Squat

A1) In 15 minutes build to a heavy double.
- Power clean the weight, move it from shoulders to behind the neck, switch to snatch grip, split jerk it overhead and then do the two overhead squats. 
A2) Drop down to 80% of A1 and do one set for max reps
A3) EMOM x 6: 1 power clean + move the bar from shoulders to behind the neck, switch to snatch grip, PUSH PRESS it overhead. 
A4) EMOM x 6: 1 power clean, move the bar from shoulders to behind the neck, switch to snatch grip, PUSH JERK it overhead. 
A5) EMOM x 6: 1 power clean, move the bar from shoulders to behind the neck, switch to snatch grip, SPLIT JERK it overhead. Move straight from A3 to A4 to A5

10 Oct 2015 - Kilos for a Cure: The Nitty Gritty Titty Dittys (aka The Details...)

We have been absolutely blown away by the support we have received from the CrossFit community and the number of people we have coming down to take part in the first Kilos for a Cure. And the day is almost here! To help you get ready, here are some very important details on the event, timings, athlete categories and most importantly, how to donate!

The Basics

On Sunday 25 October from 9.30 am to noon, CrossFit 1864 will host Kilos for a Cure, a special WOD to raise money for the charity, Breast Cancer Now.

We'll be doing "Grace" (30 clean & jerks for time) and we'll also have a 1 RM clean & jerk competition, with prizes given out to the fastest "Grace" times for men and women in beginner, intermediate and advanced categories, the heaviest 1 RM, and Best Dressed Athlete (think pink!). 

We are asking for a minimum donation of £5 to participate and all money will be donated to Breast Cancer Now.

What if I want to participate, but I'm not a CF1864 member?

The more the merrier! We welcome any one from any box or weightlifting club to this event. If you're not a member of CF1864, you'll need to sign a waiver when you come in, that's it!

Timings and Heats

The box will be open for people to start warming up from 8.45 am. Our first heats will begin at approximately 9.30 am, with a new heat running every 20 minutes. Each athlete will need to sign up to their heat when they arrive on the day and spaces in heats will be available on a first come, first served basis. We will be asking athletes to volunteer to judge and anyone not lifting or judging to shout for the athletes as loud as possible! The prize ceremony will take place around 11.50 am with the day finishing off at noon. 

Times are approximate and may change depending on how many people we have turn up on the day!

Athlete Categories

There are three Athlete Categories for the event: Beginner, Intermediate and Advanced. To be eligible for the prizes, athletes in the Beginner category will be using 30 kg (men) / 20 kg (women) for "Grace". Athletes in the Intermediate category will be using 40 kg (men) / 30 kg (women) and athletes in the Advanced category will be doing the workout as Rx, 60 kg (men) / 40 kg (women). The category you are in for "Grace" will be the same as the category you are in for the 1 RM Clean & Jerk.

Not quite at the beginner weights yet? Don't worry, you can still participate! It is completely fine and we encourage you to scale the weights according to your ability. 

How do I get there?

CrossFit 1864 is located at:

The Parkour Academy, The Chainstore
Trinity Buoy Wharf
64 Orchard Place
London E14 0JY


Our closest DLR is East India, tube is Canning Town (Jubilee Line) and bus is the 277 (Oregano Drive stop). The gym is approximately 10-15 minute walk from each of these stations. Parking is available, but limited, so we encourage either public transport or car pooling. 

Most importantly, how can I donate?

We will be taking cash donations on the day and you can also donate via our Just Giving page: https://www.justgiving.com/kilosforacure/

And don't forget about our Kilos for Pounds initiative! Kilos for Pounds gives businesses and individuals the opportunity to sponsor an athlete, group of athletes, or the event as a whole by matching the number of kilos lifted with a cash donation (pounds!).

This is your chance to get creative and give as much as you like. For example, you could match the heaviest 1 rep max clean & jerk with a cash donation, match the kilos of all lifters in the beginners category, match the kilos lifted by that special athlete you have a crush on, or match the kilos of all lifters getting Grace done in less than 3 minutes (give us a challenge!).

Thanks to our Sponsors!

Our event wouldn't be half as great as it is without the help and generosity of our incredible sponsors and supporters. We would like to extend our thanks to:

Wolverson Fitness, Notes, Denbies Wine Estate, Sweaty Betty, KITBOX, Battle Oats, IronRocks, RAWnola, VitaCoCo, Whatever it Takes, SGF Speed Ropes, and Iron Elite Apparel.

And a massive thanks to Kirsty BerriganLaura Donnelly and the team at Breast Cancer Now for their help with this event and for all the hard work they do throughout the year in the fight to make the last one a reality.


WORKOUT OF THE DAY

"CrossFit Total"

- 15 minutes to establish 1 rep max back squat

- 15 minutes to establish 1 rep max shoulder press

- 15 minutes to establish 1 rep max deadlift

For those with less than 6 months training:

- 15 minutes to establish 5 rep max back squat

- 15 minutes to establish 3 rep max shoulder press

- 15 minutes to establish 5 rep max deadlift

29 Sept 2015 - Kilos for Pounds

On Sunday 25 October, members from CrossFit boxes and weightlifting clubs across London will join us at CrossFit 1864 for Kilos for a Cure, a special fundraising WOD in support of the charity, Breast Cancer Now.

We have been bowled over by the support we've received and the number of people who will be attending, but WE WANT MORE

So, alongside Kilos for a Cure, we are planning the Kilos for Pounds initiative.

Kilos for Pounds gives businesses and individuals the opportunity to sponsor an athlete, group of athletes, or the event as a whole by matching the number of kilos lifted with a cash donation (pounds!).

This is your chance to get creative and give as much as you like. For example, you could match the heaviest 1 rep max clean & jerk with a cash donation, match the kilos of all lifters in the beginners category, match the kilos lifted by that special athlete you have a crush on, or match the kilos of all lifters getting Grace done in less than 3 minutes (give us a challenge!).

The possibilities are endless, 100% of the donations go to our charity and every pound will bring us one step closer to finding a cure for breast cancer. 

Want to get involved or know someone who would?

E-mail Coach Maria (maria@crossfit1864.com) or call +44 771 784 2125.


WORKOUT OF THE DAY

A) General strength
Every 3 minutes for 5 rounds:
5 Strict press (Start at 70% of 1RM, if known, and climb)
10 Kettlebell swings (AHAP)

B) Conditioning
5 rounds for time of:
8 Bar-facing burpee
8 Deadlifts (100 / 70 kg)
8 Toes to bar

(Time cap: 12 minutes)