01 June 2019 - WOD


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


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

06 April 2019 - WOD


Competition Class

A) Lone Wolf Qualifier 1 (Standards can be found here)

Part A
6 minute AMRAP:
2, 4, 6, 8...
Power cleans
Burpee box jump overs (24/20 in)

- 2 minute rest + transition -

Part B, Starting at 8:00
For time: 500m Row

B) Skill & Technique

00:00 to 10:00: Practice freestanding handstands
10:00 to 25:00: EMOM x 15 perform 2 snatch
25:00 to 35:00: EMOM x 10 perform 2-5 Muscle-ups

Gymnastics Strength & Skill

A) Flexibility

3 sets of:
10 Bridge-ups
1 minute pancake stretch

B) Strength

4-6 Sets for quality of:
10 Strict handstand push up or 15 Feet elevated push-up
10 Ring row
10 V-Ups

C) Midline
4 Sets of:
1 minute Wall facing handstand hold
1 minute L-Sit hold


A) Weightlifting

Every minute for 15 minutes, perform 2 snatch
* Start at 70% of 1RM and build
* Sets must be touch and go

B) Conditioning

Snatch (35/25 kg)
* Treat this like "Fran"
* Go HAM

17 Feb 2019 - Congrats to Mr. & Mrs. Coach Alice!

Congrats to Coach Alice and Phil, they’re married! Sending all our best wishes for a lifetime together filled with joy, laughter, love and heavy squats!


Engine Work

Every 5 minutes, for 25 minutes:
400m Run
15 Burpees to target
10 Dumbbell box step overs

Specialist Sundays

A) Skill Focus
Every minute, for 10 minutes, alternate between:
3 Tall cleans
3 Tall jerks

B) In 15 minutes, establish a heavy single for the complex:
3 Power cleans + 2 Front squats + 1 Jerk

C) Every 30 seconds for 6 minutes:
1 clean & jerk @ weight from A

Barbelles Lifting Class

A) Barbell Reverse Lunges:
3 x 10

B1) Bentover Barbell Rows:
3 x 8
B2) Seated Barbell Press:
3 x 8

C) Gymnastics
3 x 5-8 Pull Up Variation
3 x 20 second L sit tuck hold

03 Feb 2019 - Reminder: "Will you be my Swolemate?" The Throwdown coming soon!

The "Will you be my Swolemate?" Throwdown is just around the corner... have you found your Swolemate?

The throwdown takes place on Saturday 9 February from 9 am. Make sure you put your name on the sign-up sheet by the whiteboard and don't forget to let us know your team name!


Engine Work

Every minute, for 30 minutes, alternate between:
15/12 Row Calories (12/9 Calorie assault bike)
15 Burpees

Specialist Sunday

A) Skill Focus

Every minute, for 10 minutes, alternate between:
3 Tall cleans
3 Tall jerks

B) In 15 minutes, establish a heavy single for the complex:
1 Hang power clean + 1 hang squat clean + 1 jerk

C) Every 30 seconds for 6 minutes:
1 clean & jerk @ 80% of A

Barbelles Lifting Class

A) Front Rack Kettlebell Step Ups: 3 x 8

B1) Bentover Barbell Rows: 3 x 8 @ AHAP
B2) Seated Z Press: 3 x 8

C1) 3 x 5-8 Toes to Bar Variation
C2) 3 x 20 second L-sit tuck hold

18 Dec 2018 - Meet the Legends: Gareth Maddock

The next member of the Legends of CrossFit 1864 leaves us speechless. I mean, what can you say about Gareth Maddock, an individual who started off barely able to do three burpees without resting (be sure to ask him about the first time he did ring rows…), to the athlete we see now, who has developed such a strong mental grit and determination that we’re certain there’s no obstacle that can hold him back. And that’s just his athletic abilities! Our O.G. Best Banter Award winner, Gareth always brings his good spirit and wit to every class he attends (and a bit of political commentary, if prompted…). And by the way, if it weren’t for this Legend, we wouldn’t have such kickass leaderboards for our Throwdowns!

What do you do for a living?

I investigate large energy insurance claims for insurance companies all over the world. If a power plant, oil rig, or pipeline goes bang, there’s a good chance it will come across my desk.

How long have you been doing CrossFit, and what is your favourite thing about it?

I started CrossFit in May 2015. The best thing about it is, since my brother (Stu Maddock) joined, I get to watch him cry after every workout.

What is your biggest achievement since starting CrossFit?

When I went under 7 minutes in a 2,000m time trial on the rower. I just missed out a year or so ago, and was gutted. In the months afterwards, we did loads of work on rowing, but I somehow managed to avoid every re-test. I assumed I would be able to do it, but the longer I had to wait, the more I got into my own head about it. I practically cried when I finally did it.

What are your present training goals?

Get back to full fitness after a herniated disc

What's the biggest pearl of wisdom you could offer to other CrossFitters, or those thinking about starting?

I’d say that (for those thinking about starting) don’t worry that it’ll be too “extreme” for you, even if you’re really out of shape. As long as you can get used to being humbled basically every day, you’ll improve so quickly.

What is your secret talent?

I am rather good a pub quizzes.

If you could do one job for the rest of your life (and money was no issue) what would you do and why?

I’d love to try to write short, funny stories. They wouldn’t be any good, of course, but they wouldn’t need to be.

Finally, what is your favourite sports movie?

Senna - the documentary about Ayrton Senna. I’m not a big F1 fan, but the film is visually amazing, and perfectly captures the drama of his rivalry with Alain Prost, showing what a true competitor he was.


A) Strength
5 Sets of:
3-4 Bench press
– Rest 60 seconds –
L-Sit hold, accumulate 45 seconds in as few sets as possible
– Rest 90 seconds –

B) Conditioning
3 rounds for time of:
400m Run
30 Kettlebell swings (24/16 kg)
20 Ring dips

22 Nov 2018 - The Importance of Nasal Breathing, Pt. 2

So, how can you tell if you have a problem with carbon dioxide tolerance? Read on to learn more and find out how you can test yourself!

In Part 1 (which you can find here) we discussed why the nose is so important in breathing and what the benefits are to nasal breathing.

In order to understand the relationship between oxygen and carbon dioxide, we need to understand the Bohr Effect, which describes how the pH of the blood impacts the affinity of oxygen to haemoglobin.

Let’s do a quick biology recap of what happens when we inhale:

Step 1: Air enters the lungs

Step 2: Oxygen passes into the blood stream via the alveoli

Step 3: Oxygen binds to haemoglobin (red blood cells) and is transported around the body

Step 4: Oxygen is released from haemoglobin where it is required at the cells

Back to the Bohr Effect…

When the pH of the blood drops (it becomes more acidic), oxygen is more readily released by haemoglobin (so our cells can use it). Conversely, as the pH rises (becomes more alkaline), haemoglobin will hold onto oxygen (so our cells cannot use it). Carbon dioxide is one such gas that makes the blood more acidic. The key point to take away here is that the more carbon dioxide there is in the blood, the more readily oxygen is released from haemoglobin for our cells to use.

The rate and volume of breathing is determined by receptors in the brain that are sensitive to levels of carbon dioxide, oxygen and blood pH level. When carbon dioxide rises and blood pH falls, we are stimulated to increase our rate of respiration to expel the carbon dioxide. Crucially, some carbon dioxide is retained in the body and correct breathing patterns rely on this.

Those who over-breathe (mouth breathers) have a habit of breathing more air than is required and importantly, too much carbon dioxide is expelled. When this habit lasts for weeks, months or years, it results in the body having chronically lowered levels of carbon dioxide. Due to this, the receptors in our brains develop an increased sensitivity to lower levels of carbon dioxide.

With this lowered limit of Carbon dioxide tolerance we are more regularly stimulated to increases in breathing rates (even though it is not required), and this is where it's impact on performance comes into focus.

Carbon dioxide is a by-product of metabolism; as our activity levels increase, so does the production of carbon dioxide. if we have a lower sensitivity to this, it means that lower levels of intensity will cause us to breathe heavily, pant, or struggle to breathe and ultimately "gas out" much earlier than we should.

You may be thinking that breathing more heavily gets us more oxygen, but this is not quite the case. Blood oxygen saturation is the percentage of oxygen-saturated haemoglobin relative to total haemoglobin in the blood. In normal folks, it sits between 95-99%. This normally stays the same at rest or at exercise - it is very carefully regulated. What this means is that even under increasing levels of intensity our blood does not carry more oxygen.

However if we have decreased sensitivity to carbon Dioxide (because we mouth breathe), haemoglobin has a harder time releasing oxygen for us to use.

To truly develop our aerobic system’s efficiency, we need to increase our tolerance to carbon dioxide and use breathing mechanics appropriate for the level of intensity. Unfortunately, just going HAM on any given workout is not going to fit the bill in these cases!

Whilst we will discuss breathing mechanics during exercise more in our next blog post, it is worth noting that breathing through the mouth is appropriate at certain times, but to be able to control our use of our energy systems, we need to learn to control our breathing.

So, how can you tell if you have a problem with carbon dioxide tolerance? You can perform the following test below, all you need is yourself and a stop watch…

Find a comfortable sitting position

Take 3 normal breaths in and out through the nose

After the 4th inhale (through the nose), start the timer and begin to exhale (again through the nose) as slowly as you can.

When you stop exhaling or need to take a breath in, stop the timer

Post your times to the comments section, and in the next blog post I will reveal what your score tells you about your carbon dioxide tolerance!


A) Gymnastics Tests

A1) L-Sit (or L-Tuck) hold: For max time

A2) Forearm plank hold: For max time

B) Conditioning
3 rounds for time:
25 Toes to bar (or Ab-mat sit-ups)
50 ft Double kettlebell overhead carry
50 ft Double kettlebell overhead walking lunge

15 Nov 2018 – The Importance of Nasal Breathing, Part 1

The mouth is for eating, the nose is for breathing
— Proverb

Breathing is a 24-7, unconscious act. It provides necessary oxygen to your body, without which the cells of your body would begin to die in a matter of minutes, when compared to water or food (also essential to life), which you can last days to weeks without.

The quality of how we breathe has the potential to impact your health and performance in all manner of ways, whether you are a casual CrossFitter, someone hoping to run their first 10km, or someone who is seeking to gain a competitive edge over their competition.

With something that is so innate, it’s surprising that we can make such a mess of it!

Over time, we have become mouth breathers, otherwise known as 'over-breathers' (yes, you can over-breathe!). Chronic stress, sedentary lifestyles, poor fitness, bad diets and more have contributed to poor breathing habits, and these poor habits have been linked to everything from lethargy and poor sleep, to weight gain and heart disease.

Let's begin this blog series by looking at the functions of the nose, the benefits of nasal breathing and what you miss by breathing through your mouth.

The nose (as boring as it may seem) has a variety of functions related to regulatory systems within our body. The nose is a very important gateway to our brain. In fact, the nose is lined with structures called olfactory bulbs, which have a direct line of communication to a part of the brain called the hypothalamus. The hypothalamus is responsible for many functions in our bodies, particularly those that are autonomic, such as heartbeat, blood pressure, thirst, appetite and sleep cycles. The hypothalamus is also responsible for generating chemicals that influence memory and emotion. So our nose is much more than just something you use to smell!

The air we breathe should begin its journey by passing through the nose. The nose has evolved to be the first line of defense of the immune system, with a filter system of tiny hairs called cilia. The role of the cilia is to filter, humidify and warm or cool the air (depending on the temperature) before it enters the lungs. Some estimate that cilia protect our bodies against about 20 billion particles of foreign matter on any given day.

Once air passes through the nose it travels through the windpipe towards the lungs. Our windpipe is covered in mucus, another way the body prevents unwanted particles reaching our wind bags. As the air enters the lungs and into tiny air sacks called alveoli, the red blood cells exchange carbon dioxide with oxygen and carry this to the cells of the body, while carbon dioxide is expelled as we exhale.

With that, oxygen is also extracted during exhalation. As our nostrils are smaller than our big ol' mouths we exhale more slowly through the nose giving the lungs more time to extract oxygen from the air we’ve already taken in. With this slow exhalation there is also a back flow of air (and therefore oxygen) into the lungs, all meaning we have a more efficient process for taking in oxygen.

Another very important feature of breathing through our noses is nitric oxide. Our sinuses produce this gas, which, when carried into the body through the breath, has numerous functions such as combating harmful bacteria and viruses and regulating blood pressure through causing vasodilation (more on this in Part 2!).

Hopefully you are beginning to see the importance of breathing correctly just for day to day health (never mind performance!), but what other goodies do we miss out on when we breathe through our mouth?

When there is proper oxygen-carbon dioxide exchange during respiration, the blood will maintain a balanced pH. If carbon dioxide is lost too quickly – as in mouth breathing – oxygen absorption is decreased, which can result in dizziness or even fainting.

A certain level of carbon dioxide is required in the blood and tissues to facilitate oxygen transfer, this is known as the Bohr Effect. If we breathe through our mouths we expel too much carbon dioxide making oxygen dissociation from red blood cells difficult, so even though we may breath in lots of oxygen, it has a hard time reaching the cells where it is required (more on this in Part 2)

Air that we inhale through the nose passes through the nasal mucosa, which stimulates the reflex nerves that control breathing. Mouth breathing bypasses these reflexes and makes regular breathing difficult, which can lead to snoring, breath irregularities and sleep apnea.

Mouth breathing accelerates water loss, contributing to dehydration.

These are just some of the benefits of breathing correctly and in the next part of this blog series on nasal breathing we will look into what "over-breathing" actually is and how this can impact your performance.

Before then, start to implement a simple change by breathing through your nose during everyday activities. This takes regular and focused attention at first, but if you keep your mouth shut it will quickly become a habit!...and remember the mouth is for eating, the nose is for breathing!


A) Strength / Barbell Cycling
Every 2 minutes, for 20 minutes:
9 Deadlift + 6 Hang power clean + 3 Push jerk, unbroken

B) Midline
L-Sit: Accumulate 2 minutes in as few sets as possible
* Rest 60-90 seconds between sets

Chinese planks, weighted: 3 x 60 seconds
*Rest as needed

Around the worlds: 3 x max reps
* Goal is to get your toes as high as possible, keeping the legs locked straight

30 Oct 2018 – WOD


A) Strength / Barbell Cycling

Every 2 minutes, for 20 minutes (10 sets) :
3 Deadlift + 3 Hang power clean + 3 Push jerk, unbroken

* Begin at a light to moderate load
* Increase load during sets 1 to 5 and aim to have a minimum of 5 'heavy' sets
* The aim is to cycle the reps! Try to avoid pauses at the hip (with the cleans) and the rack position (with the jerks)

B) Midline

B1) L-Sit: Accumulate 1 minute in as few sets as possible
*Rest 60-90 seconds between sets

B2) Chinese planks: 3 x 60 seconds
* Rest as needed

30 July 2017 – Bring on the Burpees...


CrossFit (11 am - Noon)

A) Gymnastics

28 x 15 seconds on : 20 seconds off, rotate between:
Ring support
Dip support
Chin over the bar hold
* Increased time & increase rounds on last week

B) Conditioning

"CrossFit Open 12.1"

7 minute AMRAP of:
Burpee to a 6" target

Competition Class (9.30 - 11 am)

A) Gymnastics

Alternating EMOM x 12:
Odd minutes: Muscle-ups @ 40% of max unbroken set
Even minute: 40 Double unders

B) Conditioning

12 minute AMRAP:
20 Power clean (60/40 kg)
15 Toes to bar
30 Double unders
15 Power clean (70/45 kg)
15 Toes to bar
30 Double unders
10 Power clean (80/50 kg)
15 Toes to bar
30 Double unders
5 Power clean (90/55 kg)
15 Toes to bar
30 Double unders

In remaining time AMRAP Power clean (90/55 kg)

Engine Work (8.30 - 9.30 am)

A) Conditioning

6 x 2 minutes on : 2 minutes off
15/12 Calorie Row
AMRAP in remaining time:
5 Thrusters (40/30 kg)
7 Burpees over the bar


23 July 2017 – WOD


Specialist Sundays (11 am - Noon)

A) Gymnastics

24 x 12 seconds on : 20 seconds off, rotate between:
Ring support
Dip support
Chin over the bar hold
*Increased time & increase rounds on last week

B) Conditioning

"Tabata Something else"
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
- Pull-up
- Push-up
- Sit-up
- Air Squat

Competition Class (9.30 – 11 am)

A) Strength in Depth Q.2

B) Gymnastics Conditioning

Every minute, for 14 minutes, alternate between:
Odd minutes: Muscle-ups @ 30% of max set
Even minute: Row/Bike @ easy to moderate pace

Engine Work (8.30 – 9.30 am)

A) Conditioning

Every 2 minutes for 20 minutes, alternate between:
500/400m Row
Dumbbell DT (12 Deadlift + 9 Hang power clean + 6 Shoulder to overhead)


22 June 2017 – London Box Battles: Round 2

It's time to get ready for the next round of the London Box Battles! Round 2 will be an individual competition and we will be travelling to Iron Phoenix CrossFit in Romford. The throwdown will take place on 22 July from 10.30 am. 

What are The London Box Battles?

The London Box Battles is a league-style CrossFit competition involving boxes in and around London.

With Beginner (Group C), Intermediate (Group B) and Advanced (Group A) divisions, this is a great competition for all levels of athlete, not to mention a great way to meet athletes from other boxes!

Check out the workouts for this round and register for the event here.

NB We will only be running our 8 am class on this day.


A) Gymnastics

4 sets of:
4-6 Weighted chin-ups
45 second L-Sit
(if you cannot do the L-Sit unbroken, accumulate the time)

B) Conditioning

B1) 5 minute AMRAP:
10 Pull-ups
10 Wall ball (9/6 kg)

– 5 minute rest –

B2) 5 minute AMRAP:
10 Toes to bar
10 Jumping lunges