18 May 2019 - WOD


Competition Class

A) Partner Workout

In teams of 2, complete for time:
30 Muscle-ups
75 Handstand Push-ups
5km Run

* Rx+, wear a weight vest
* One person working at a time, pull-ups and push-ups can be split as needed
* The 5km must be split into intervals of 400m or 200m

Gymnastics Strength & Skill

A) Flexibility

3 Sets of:
20 PVC shoulder pass throughs
3-5 Skin the cat w/ 5 second hold

B) Strength

10 Push-up w/ rock forward (Planche Progression)
10 Tuck-up to inverted hang
20 Lunge with arms overhead

C) Strength

3 Sets of:
5-10 Chin up w/ Pike leg raise
10 Rock to headstand + Handstand Push Up


A) Partner Workout

In teams of 2, complete "Severin", for time:
50 Strict pull-ups
100 Hand release push-ups
5km Run

* Rx+, wear a weight vest
* One person working at a time, pull-ups and push-ups can be split as needed
* The 5km must be split into intervals of 400m or 200m

24 Oct 2017 – WOD


A) Strength (Speed / Power Group)

Every 3 minutes, for 24 minutes alternate between A1 and A2
A1) 2-3 Deadlift @ 85% + 10 Kettlebell swings
A2) 2-3 Bench press @ 85% + 10 Dynamic push-ups

A) Strength (Aerobic Capacity Group)

Every 3 minutes, for 24 minutes alternate between A1 and A2
A1) 9 Deadlift + 200m Run
A2) 9 Bench press + 200m Run

B) Accessory (All Athletes)

12 x 40 seconds on : 20 seconds off, alternate between
Weighted walking lunge
Single arm strict press, right arm
Single arm strict press, left arm
Ring row

*Choose loads that allow for 12-15 reps
*Aim for quality, controlled movements


2km Training - Week 6

*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) Specific Training

2 rounds: 2 x 1000m @ target split, 90 seconds rest
– 3 minutes rest between rounds –

29 Feb 2016 - Are you ready to judge?

It's time to take on 16.1! You've done all the prep you can do to ready yourself as an athlete, but are you ready to take on the Open as a judge? To help give you all the information you need, check out this blog from the archive!

Judging in CrossFit Competitions and the Open

In CrossFit competitions, every athlete is paired with a judge. The judge is there to count the athlete’s reps and rounds completed and make sure that their athlete hits the movement standards required in the workout (or calls 'No Rep' if they don’t). Just like any other CrossFit competition, everyone signed up for the Open will have a judge for Monday's Open WODs.

Things I have learned from being a judge

Know the workout, know the movements.

We will be demo-ing the movements before the workout begins and CrossFit HQ will also be posting a video detailing the standards for the workout.

Stand where you can easily see your athlete hitting movement standards and make sure your position is not in the way of other athletes.

You can’t see someone’s toes hitting the bar from across the room and you can’t tell if someone is hitting depth in their squat if you’re standing in front of them. Standing close and to the side is typically your best bet.

Be confident in calling No Reps and be sure to give a reason for the No Rep.

Speak loudly and clearly when you call a no rep and immediately after, state the reason. “No Rep. Depth.” “No Rep. Chin wasn’t over the bar.”

Sometimes you need to be cruel to be kind

Chances are high that you will be judging your friend. Chances are also high that, even though they're trying their hardest, you might need to No Rep them. I promise you, this doesn't mean that they'll never speak to you again! Rather, they're more likely to appreciate you doing your job and making sure they're doing the workout properly. 

Encourage your athlete, but make sure it doesn’t affect your ability to count accurately.

In the larger competitions, judges are limited to counting and timing and that’s it. For our smaller affair, we want you to cheer on your athlete, encourage them to get back on the bar and high five them once the workout is done, but only if you can manage to keep counting at the same time! Although any athlete will appreciate the encouragement, they won’t appreciate an incorrect score.

Things I have learned from being a competitor

Be respectful to your judge.

Judging is hard freaking work. I find it more stressful than competing! Be sure to thank your judge after the WOD. 

Demo the movements for your judge beforehand, so that you’re both clear on the movement standards expected, or if you’re scaling, what movements you’ll be doing.

Tell your judge beforehand if you have any preferences for counting reps and ask them politely if they can help with your request.

I personally prefer my double unders to be counted in multiples of 10 and for my rounds to be called out after I complete each one. Let your judge know if you have any similar preferences and thank them if they’re willing to help you out with these!

Never argue with a judge.

I have seen many times where a judge calls a no rep, and the athlete stops the workout to argue with the judge’s decision. The judge is VERY unlikely to change their decision and the time it took the athlete to stop and argue cost them five reps, instead of the measly one rep they were called on. Just keep moving. If you don't know WHY they no repped you, or if they keep no repping you without explaining, THEN you should stop and ask them what is going wrong.

Now bring on the lunge-a-thon!


CrossFit Open 16.1

Rx Division:

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge (43 / 30 kg)
8 burpees
25-ft. overhead walking lunge (43 / 30 kg)
8 chest-to-bar pull-ups

Scaled Division:

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge (20/15 kg)
8 burpees
25-ft. front rack walking lunge (20/15 kg)
8 jumping chin-over-bar pull-ups

09 Sept 2015 – Happy Birthday to Us!

Happy Birthday to Us!

1 Year,  loads of WODs, tons of steel, mountains of chalk, buckets of sweat and more wall balls and burpees than we would like to remember. 

The past 12 months would not have been possible without the support of Blane, Shirls, Dan, Kevin, Andy, James and all the guys at Parkour Generations, our good friends and of course, our members aka You Guys! A massive thanks to everyone who helped make this past year flipping awesome and here's to another year of great times and heavy lifting!

Enjoy this special Birthday WOD and be sure to stay/drop by for a small celebration after the 6 pm class!


A) Working in partners in an 'I go, you go' format,
18 minute AMRAP:

6 Front squat (60/40 kg)
4 Shoulder to overhead (60/40 kg)

* Every 4 minutes, teams will complete 9 synchronised barbell lunges

B) For time:
Eat birthday cake

15 Dec 14 – WOD

A) Beginner
A1) Back squat: 3 x 10
A2) Horizontal pull

A) Intermediate
A1) Back squat: 5-8 reps @ 70-75%. Totalling 12-18 reps
A2) Horizontal pull

B) Advanced Only
B1) Barbell squat jumps: 3 x 8 @ 30% 1RM.
Rest 60 second between sets

C) All Athletes
1 minute front rack lunges 50/35kg
1 minute plank hold
1 minute shoulder to overhead 50/35kg
2 minutes front rack lunges 50/35kg
2 minute plank hold
2 minutes shoulder to overhead 50/35kg

17 Nov 2014 - Zercher squats!


A) Strength: Squat + Horizontal pull


A1) Zercher squat: 3 x 10

A2) Horizontal pull


Intermediate / Advanced

A) Zercher squat: 5-8 reps @ 70-75% 1 RM (if known). Totalling 20-24 reps

A2) Horizontal pull


B) Advanced athletes only

6 x 15 seconds on : 45 seconds off

Front squat at 50% 1RM. Focus on fast and explosive reps


C) All Athletes

4 rounds:

1 minute : Max rep shoulder to overhead 50/40kg

30 seconds : Rest

1 minute : Max rep sit-ups

30 seconds : Rest

1 minute : Max rep back rack alternating lunge 50/40kg

30 seconds : Rest



12 Nov 2014 - Nutrition + Training = Awesomeness!

We all bust our humps in the gym, but no matter how hard you train if your nutrition does not reflect your goals then your efforts are potentially being wasted.

Various studies have shown that a good nutrition program (with no training regime) has more benefits than training (with no nutrition regime). Simply put, you cannot 'out-train' a bad diet. The same research also highlights that a good nutrition program matched with a good training program will produce results superior to either aspect on its own. 

At CrossFit 1864 we take nutrition seriously.  It shares the same importance as training itself, which is why we offer tailored nutrition programming. We approach nutrition with several ideas in mind:

Individualised: We are all unique with our own backgrounds, physiologies, goals and aspirations. As such, we all need some level of individualisation in our nutrition.

Lifestyle: We do not prescribe diets, we help you create a lifestyle. Nutrition has to be something that is sustainable and fits easily into your daily life. If this doesn't happen, you won't enjoy it and chances are you will give up quickly. 

Education: Whilst we are here to guide you through your training and nutrition we also endeavour to ensure you learn how to take control of your own nutrition. This way, when we cannot be there to help you, you will already have all the tools and knowledge you need to make the right decisions. 

Simplicity: We keep our nutrition programs simple, starting with solid foundations and building from there. Whilst we introduce you to a few key rules, we don't have a long list of do's and dont's.

So how should you begin to take control of your nutrition?

Get the data: The first thing to do is track your eating over at least a one week period. Write down EVERYTHING that passes your lips along with the time of day, and be honest. Otherwise, you are just cheating yourself.

Look at the data!: When looking back over the food diary, it should be pretty easy to identify some areas for improvement. Try asking yourself the following questions:

- Am I eating a balanced meal everytime I eat?

- Are my meals evenly spaced throughout the day?

- Am I getting enough variety in my foods?

- Am I actually eating more sugary foods than I thought?

- When do I tend to get the munchies?

...and so on. If you spot any potential issues then it's time to make some adjustments

Start basic: When we teach you a muscle-up, where do we start? We don't go straight for the main showpiece, we first look at your basic movement patterns and progress you through a series of progressions.  Our approach to nutrition is the same! We start with making sure our clients have the basics down first (balanced meals, good sources of protein/carbohydrates/fats etc), then we begin to layer on the more complex areas later when they are ready for it.

Knowing how to move forward with your nutrition so it matches your training goals can be tricky, and that's where we can help!

Below is an example from Sarah Hilton, one of the first folks on our nutrition programming...

"I went to Maria and Phil for nutrition programming as I had found that while I had my weight under control, I had plateaued somewhat with my training and performance.

My goal with them was to improve my CrossFit performance, and increase lean mass as opposed to just losing weight as I had done before.

The process was clear and straightforward, I kept a food diary for two weeks, and while I think I eat pretty well, Maria was able to pinpoint a couple of areas I could improve straight away, such as introducing more variety to my recipes, less fruit, more veg. I put these changes in place with Maria's support, and have been thrilled with my results in a short space of time. I'm typically having up to 500 more calories a day than I was, I'm enjoying food more. 

I've changed my body composition positively, and actually lost some weight too which I wasn't expecting. Best of all I'm experiencing a great period of strength gains and performing better than I ever have before at CrossFit. I would recommend their approach to everyone, not just because the results are evident, but they are friendly and easy to work with too."

Sarah's results (below) are just 4 weeks into her nutrition program! Just from introducing some basic concepts she's already smashing her way to her targets. 

If you are interested in finding out more or getting started with our nutrition programming just email us at

Workout of the day

A) Gymnastic skills: Handstand Push-Ups (HSPU)

B) 15 minute AMRAP:


8 Tyre jump 

12 Front rack lunge 60/40kg

3 Nov 14 – The Grand Opening is less than a week away! (And the WOD, of course)

CrossFit 1864's Grand Opening Party – This Sunday, 9 November

It's less than a week until our Grand Opening Party! We hope that you can join us on Sunday 9 November for the event. We'll have a Team WOD, surprise challenges and a pitch-in picnic.

The Plan

We'll be at the box from 11 am, and start warming people up for the WOD from 11:15 am. The WOD will start around 11.30 am and last for an undisclosed amount of time... (be prepared for the unknown and the unknowable, right?!)

We'll plan to put out the food around noon and the challenges will be on throughout the day. 

Bring your friends, family, loved ones and anyone you think would like to give CrossFit a try, WODs and challenges will be scalable for all levels of athlete.

The party is free, but please register here so we can get an idea of numbers or let us know that you're coming on our Facebook page.

Any questions? E-mail  

Hope to see you all there!


A) Beginner
A1) Front squat: 6 x 3
A2) Vertical push

A) Intermediate & Advanced
A1) Front squat: 1-3 @ 85%+. Totalling 12-15 reps
A2) Vertical Push

A) Advanced
A3) Front squat – Tempo method, 3-5 x 8-10 @50% 1RM

B) All Athletes

For time:
Front rack lunge 70/50kg
Ring dip