london box battles

22 July 2017 – Box Battles is today!

It's time to do Battle! We'll be travelling to Iron Phoenix CrossFit in Romford on Saturday for Round 2 of the London Box Battles. We'll kick off at 10.30 am, so make sure you arrive in plenty of time to warm up! 

Travel Details:

Address: Unit 3 Detection House, Brooklands Approach, Romford, RM! 1DX.

In regards to parking, there is some free parking on the estate but it is limited and there are parking enforcement cameras in operation. We are close to the town centre where there is paid parking and more spaces;

Como street car park, which is about a 5 minute walk to the box - https://www.havering.gov.uk/directory_record/12/como_street_car_park

We are a 10 minute walk from Romford Station. TFL Rail goes from Stratford to Romford - please note this weekend, no TFL rail between Liverpool St and Stratford (in case any of your members were coming from Liverpool St/ City area).

Remember: We will only be running an 8 am class on Saturday


WORKOUT OF THE DAY

A) Conditioning
In teams of four, complete as many reps as possible of the following in 30 minutes:
500m Row or 1.1 mile assault bike
Dumbbell box step-overs
Burpee pull-ups
Wall climbs

* When the athlete on the rower/bike has finished, everyone switches to a new station

MOBILITY DRILL OF THE WEEK

19 July 2017 – Reminder: Box Battles this weekend!

Round 2 of the London Box Battles is this Saturday!

Have you signed up??

We'll be doing battle against Iron Phoenix CrossFit in Romford, at their box. The throwdown will start at 10.30 am. For more details and to register, check out our recent blog here

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


WORKOUT OF THE DAY

A) Strength

4 sets of:
6 Deadlift (Heavy)
- Rest 30 seconds -
15 Handstand Push-Ups (consecutive or accumulated in no more than 3 sets)
- Rest 2 minutes -

B) Conditioning

In teams of two, alternate full rounds to complete 5 each of:
10 Hang power cleans (70/45 kg)
250m Row
*Each round is for time, but we are looking for consistency

MOBILITY DRILL OF THE WEEK

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.


WORKOUT OF THE 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

MOBILITY DRILL OF THE WEEK

20 Mar 2017 – London Box Battles is Back!

Photo: Lance Hambly

Photo: Lance Hambly

London Box Battles is Back! The competition kicks off for us on Sunday 30 April from 9 am. We'll be doing battle against CrossFit SE11 on our home turf. 

What is 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!

Round 1 will be an individual competition. Check out LBB's blog for details on the WODs for the day and click here to register for the competition


WORKOUT OF THE DAY

A) Gymnastics
Make 2 attempts at each of the following:
A1) Max set strict pull-up
A2) Max set strict HSPU
A3) Max set toes to bar (kipping)

B) Conditioning
"Black and Blue"
5 Rounds for time:
10 Power Cleans (60/40 kg)
10 Burpees

01 Nov 2016 – Box Battles this Sunday!

Have you registered for The London Box Battles yet? The throwdown is this Sunday and for this round, we're taking the battle to our home turf! We will be going up against CrossFit Evolving at CrossFit 1864 on Sunday 6 November from 9 am. This round will be an Individual competition, with Beginner, Intermediate and Advanced divisions. To participate, you will need to register via the London Box Battles Registration page, here. Please email Coach Maria if you have any questions and see you all on the battlefield!


WORKOUT OF THE DAY

A) Conditioning
5 minutes on : 5 minutes off
A1) AMRAP:
15 Wall balls (9/6 kg)
10 Toes to bar
A2) AMRAP:
15 Wall balls (9/6 kg)
10 Kettllebell swings (32/24 kg)
A3) AMRAP:
15 Wall balls (9/6 kg)
10 Power clean (42.5/30 kg)

B) Bonus Gainz: Grip Development

3 sets: Max time hanging from rings or bar
– Every 20 seconds perform one chin/pull-up (or just hang!)
– Rest 2 minutes between sets

25 Oct 2016 – Get Involved in Box Battles!

Have you registered for the London Box Battles?

For Round 3 of the London Box Battles, we're taking the battle to our home turf! We will be going up against CrossFit Evolving at CrossFit 1864 on Sunday 6 November from 9 am. This round will be an Individual competition, with Beginner, Intermediate and Advanced divisions.

What is 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! 

What are the WODs?

The WODs for this round have just been announced on the London Box Battles Website, here

How do I register?

There is a registration fee of £15 per athlete. To participate, you will need to register via the London Box Battles Registration page, here. This fee goes towards the prizes for the overall division winners and food / snacks for participants.

Please email Coach Maria if you have any questions and see you all on the battlefield!


WORKOUT OF THE DAY

A) Conditioning

In pairs, 20 minute AMRAP:
15 Calorie row
15 Over the box jumps (24/20 in)
15 Sandbag (or heavy goblet) squat

P1 completes the calorie row
P2 completes the over the box jumps
P1 completes the sandbag squats (thats 1 round)
P2 completes the calorie row...and so on


B) Bonus Gainz: Grip & Oblique Development

Single arm farmer's carry, 200m left side
Single arm farmer's carry, 200m right side
*Stay upright and keep shoulders over the hips

10 July 2016 – Reminder: London Box Battles, Saturday 16 July

CrossFit 1864's first Box Battles is less than a week away! Have you signed up yet?!

Get a reminder of all the key details here and just let a coach know if you have any questions.

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

Weightlifting: Hang Snatch

A1) 15 minutes to establish a heavy double for the day
A2) 5 x 1 on the weight of the heaviest double
A3) 5 x 1 on the weight of the heaviest double, perform a full snatch

Competition Class (9.30 - 11 am)

A) Weightlifting: Hang Snatch as above
*Perform A1 & A2 as a 10 minute EMOM

B) Gymnastics: Handstand Push-Ups
B1) Perform 1 set for max reps
B2) Perform 5 sets at 70% of B1, rest 90 second between sets

C) Conditioning
21-15-9-6-3
Shoulder to Overhead (50/35 kg)
Pull-ups

*Every drop of the barbell results in 5 over the box jumps

Engine Work (8.30 - 9.30 am)

40 x 20 seconds on : 10 seconds off
Wall ball to high target
Row for calories
Double kettlebell push press
Kettlebell swing, heavy
Prowler sprint

*Perform 8 intervals on one movement, before moving to the next
*Focus on fast, explosive movement

14 June 2016 – It's time to Battle!

We are very excited to announce that we will be taking part in the London Box Battles! Our first battle is a team competition against CrossFit Central London on Saturday 16 July at 2.30 pm.

What is 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! 

What are the key details for our competition?

We will be going up against CrossFit Central London on Saturday 16 July at 2.30 pm. This round will be a same sex, partner competition, with a max of 15 teams from each box. Central London will be hosting the event, so any participating athletes will need to arrange travel to their gym. 

What are the WODs?

The WODs for this round have just been announced on the London Box Battles Website. You can find the WODs here. You and your partner must be participating in the same division. Not sure which division you should be in? Ask a coach for advice!

How do I register?

There is a registration fee of £30 per team. To participate, your team will need to register via the London Box Battles Registration page, here. This fee goes towards the prizes for the overall division winners and a BBQ after the event.

We will also have a sign-up sheet at the box - if you want to participate but don't have a partner, put your name down with the group you would like to compete in and we will match you up! NB putting your name on the sign-up sheet does not register you for the competition! You still need to register via the London Box Battles page.

Please email Coach Maria if you have any questions and see you all on the battlefield!


WORKOUT OF THE DAY: Testing Week, Day 2

A) The 'Other' Tests: Side Plank
Right side for max hold
- Rest 90 seconds –
Left side for max hold

B) Strength Testing
B1) Choose either front squat or back squat: Establish a 1 rep max

*Choose whichever variation did 10 weeks ago!

C) Gymnastics
C1) Choose either ring dips or push-ups: Perform 1 set for max reps
C2) Choose either strict pull-ups or chest to bar hold: Perform 1 set for max reps

D) Aerobic Capacity Test
2000m Row time trial