l-sit hold

31 Jan 2019 - Why is Intern Aoife in the Open?

Aoife is in the Open, are you?

WORKOUT OF THE DAY

A) Strength
Back squat: 3 x 10
* Use your heavy set of 10 from 3rd Jan as a guide
* Each set wants to be challenging

B) Strength / Accessory
B1) 3 Supersets:
30 second double kettlebell wall sit hold
30 second max double kettlebell front rack reverse lunge
– 60 second rest –

B2) 3 Supersets:
30 second chest to ring hold
30 second max ring row
– 60 second rest –

B3) 3 Supersets:
30 second L-sit hold (or V-sit hold)
30 second max rep V-ups
– 60 second rest –

23 Oct 2018 – The Annual CF1864 Winter Coat Drive, & the L-Sit

Do you have any winter coats that you no longer want / need / fit (including children’s coats!)?

Bring them to the box and we’ll donate them to Wrap Up London. Wrap Up London is an organisation that collects unwanted coats and redistributes them to charities across London that support the homeless, refugees, children living in poverty and people fleeing domestic violence.

We’ll be collecting coats from 5 – 16 November. All you need to do is bring the coat in before class and we’ll take care of the rest!

Thank you for helping to keep others warm this winter!


The L-Sit

The L-sit is a foundational movement found in gymnastics that challenges the isometric strengths and control of a wide array of muscle groups throughout the body and it can be performed on the floor or using rings, blocks, paralletes, parallel bars, or other equipment.

There are several benefits to training this movements:

Midline Stability: The l-sit challenges and develops an individual’s ability to create midline tension and stability. This allows the individual to better stabilise the spine, support movement and resist unwanted forces that can impair body control, balance, and stability.

Isometric Strength: A isometric muscle contraction is when their is neither lengthening nor contracting (shortening), while producing force, which is beneficial for movements that require core stabilisation and strength under load (squats, deadlifts, presses). Additionally, increasing isometric strength can enhance strength and force production at various ranges of motion.

Over the next 6 week training cycle we will be focusing heavily in static midline development.

WORKOUT OF THE DAY

Gymnastics Tests
A1) L-Sit 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

11 Feb 2018 – WOD

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics Development


24 x 15 second on : 15 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

3 Supersets:
10 Sumo deadlift
15 Hip bridge

3 Supersets:
10 Supernated grip barbell row
15/15 Dumbbell row

C) Conditioning: Optional

Specialist Sundays (10 – 11 am)

A) Clean pull-under
2 x 3
2 x 2
2 x 1

B) 3 Position Clean + Jerk
5-7 sets, building in load

C) Clean pull
5 x 3

Engine Work (9 – 10 am)

5 Rounds:
1 minute: Row for Calories
1 minute: Wall balls (9/6 kg)
1 minute: 10x10m Shuttle runs
1 minute: Rest

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!

04 Feb 2018 – WOD

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics Development

24 x 15 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

20 minute AMRAP, for quality

10/10 Front foot elevated reverse lunge - Barbell in front rack
15 Hip bridge
10/10 Dumbbell row
15 Barbell bicep curls

C) Conditioning (Optional)

Specialist Sundays (10 – 11 am)

A) Snatch balance:
2 x 3
2 x 2
2 x 1

* You should be able to snatch balance more than your 1RM snatch, if not then we have found a area to develop!

B) 3 Position snatch
5-7 sets, building in load

C) Snatch pull
5 x 3

Engine Work (9 – 10 am)

4 x 3 minutes on : 3 minutes off:

20 Burpees to target
15/10 Calorie row (or 12/9 assault bike)
Max dumbbell snatch in the remaining time

28 Jan 2018 – Join us for Coach Maria's Sympathy Pains WOD!

In case you didn't notice, Coach Maria is preggo! Yup, in a few short months we will be welcoming Baby Coach into the CrossFit 1864 family.

To celebrate (and also to give you guys a small taste of the joys of training with a big bump!), on Saturday 10 February from 9.30 am, we will be hosting a Sympathy Pains team WOD!

The class 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

Women's Only Class (11 am – Noon)

A) Gymnastics Development

32 x 12 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

Every minute for 18-24 minutes, alternate between:
16 Back rack reverse lunge
10/10 Dumbbell reachbacks
Rest
8 Pendlay row
10 Dumbbell rear delt raise
Rest

C) Conditioning: TBA

Specialist Sundays (10 – 11 am)

A) Snatch

Establish a 1 rep max

B) Clean & Jerk

Establish a 1 rep max

Engine Work (9 – 10 am)

In teams of 4, complete 3 rounds each (12 total) of:
500m Row
30 Thrusters (42.5/30 kg)
20 Burpees

* Teams get only one work station per exercise and one “rest” station.
* Athletes may not advance to the next work station until teammate has moved on from the station in front of them.

27 June 2017 – Get Gymnasty

WORKOUT OF THE DAY

A) Gymnastics

Every 2 minutes, for 18 minutes:
Muscle-ups: Max in 60 seconds
Handstand walk: Max distance in 60 seconds
L-Sit hold: Accumulate max time in 60 seconds

B) Conditioning

For max reps:
1 minute of double-unders
1 minute of dumbbell snatch (22.5/15 kg)
2 minutes of double-unders
2 minutes of dumbbell snatch (22.5/15 kg)
3 minutes of double-unders
3 minutes of dumbbell snatch (22.5/15 kg)

ENGINE WORK: AEROBIC CAPACITY

A) Aerobic conditioning: Running
5 sets:
400m @ moderate pace
400m @ jog pace
200m @ fast pace
– 2 minutes rest –

* The fast pace should be at a faster pace than your 1 mile PB run

MOBILITY DRILL OF THE WEEK