pistol

18 April 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning

With a partner, complete a 30 minute AMRAP of:
In teams of 2, complete as many rounds of as possible of:
5 Handstand push up (or 10 Dumbbell push press)
10 Pistols, alternating legs (or Dumbbell box step-ups)
15 Pull-ups (or ring rows)

* P1 runs 400m while partner 2 completes the AMRAP
* When P1 returns they continue from where P2 finished, and P2 goes for the 400m run
* Nasal breathing only, gears 1-2

13 Mar 2019 - Beyond the Workout is Wednesday!

Our second Beyond the Workout is this Wednesday at 7.30 pm!

During this session, which is open and free to all members, you will get to spend quality time with our coaches and interns, developing two skills of your choice in a small group alongside your fellow athletes. Beyond the Workout will be broken into two parts, Session A and Session B, each lasting 25 minutes, giving you the opportunity to work on each of your chosen skills in detail.

Here's how it will work...

First thing's first, make sure you sign up for the session on Team-up!

Once you’ve done that, it’s time to select your skill! We will be offering four different skill groups:

  • Handstands and Handstand Walking

  • Rope Climbs

  • Kipping and Butterfly Pull-ups

  • Pistols

All you need to do is choose the two skills that you would like to work on in Session A and Session B via this Google Sheet (make sure you choose a different skill for each session and please respect the 6 person group limit).

Questions? E-mail Coach Maria and she will do her best to help out!


WORKOUT OF THE DAY

A) Strength
Every 2 minutes, for 12 minutes (6 sets):
1 Sumo deadlift
* Start at 80% of 1RM and build

B) Conditioning
3 rounds for time of:
12 Front squats (60/40 kg)
12 Burpee pull-ups

16 Feb 2019 - WOD

WORKOUT OF THE DAY

CrossFit

A) Weightlifting

Every 2 minutes, for 10 minutes:
7 Deadlifts
5 Hang power cleans
3 Push jerks

B) Conditioning

15-12-9 reps, for time of:
Clean & Jerk (60/40 kg)
Chest-to-bar pull-up

Competition Class

A) Warm-up

SuperHuman Games WOD 1 practice

B) Gymnastic Skills

B1) 10-15 minutes on handstand holds or handstand walking (or static holds)
10-15 minutes on pistol progressions

B2) EMOM x 10
40 seconds max distance handstand walk
40 seconds max pistols

C) Conditioning

15-12-9 reps, for time of:
Clean & Jerk (70/45 kg)
Chest-to-bar pull-up

02 Feb 2019 - Why is Intern Lucas in the Open?

Lucas is in the Open, are you?

WORKOUT OF THE DAY

CrossFit

A) Gymnastics Skill: Toes to bar

B) Conditioning

14 minute AMRAP:
50 Calorie row
40 Wall ball (9/6 kg)
30 Toes to bar
20 Deadlift (102.5 / 70 kg)

Competition Class

A) Warm-up: SuperHuman Games WOD 3 practice

B) Gymnastic Skills

B1) 10-15 minutes on handstand holds or handstand walking (or static holds)

B2) 10-15 minutes on pistol progressions

B3) EMOM x 10
40 seconds max distance handstand walk
40 seconds max pistols

C) Conditioning

14 minute AMRAP:
50 Calorie row
40 Wall ball (9/6 kg)
30 Toes to bar
20 Deadlift (102.5 / 70 kg)

04 June 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Gymnastics Skill Development
15 minute AMRAP, for quality:
10 Candlestick pistol/squat
10 Paralette shoot throughs
10 Burpee pull-ups (jumping pull-ups)

B) Conditioning
5 x 2 minutes on : 3 minutes off:
3 Rope climbs
Row for calories in remaining time

Competition Class (9.30 – 11 am)

A) Strength In Depth Q.1 (30th June Submission):
21-15-9
Ground to Overhead (40/30 kg)
Burpees over the bar

- We will repeat this on Sun 25th June
- Q.2 announced 6th July (4th Aug Submission)
- Q.3 announced 10th Aug (8th Sept Submission)


B) Weightlifting: Clean & Jerk
Build to a heavy single: Hang power clean + Hang squat clean + Squat clean + Jerk

Engine Work (8.30 – 9.30 am)

A) Conditioning

20 x 30 seconds on : 30 seconds off, alternate between
Calorie assault bike
Dumbbell thrusters
Calorie row
Burpees

04 May 2017 – WOD

Congrats to everyone that competed in the London Box Battles this weekend!

WORKOUT OF THE DAY

A) Strength: Gymnastics
A1) Strict handstand push ups: 4 x 5-10
– Rest 1-2 minutes between sets

A2) In 15 minutes complete 3-5 sets of:
5 Pull-overs
10 Ring dips
15 Pistols, alternating legs

B) Conditioning
B1) 30 seconds for max calories on the assault bike

– Rest 4-6 minutes –

B2) Calories completed in B1, for time

*Each of these efforts should be 100% effort

MOBILITY DRILL OF THE WEEK

08 Jan 2017 – Welcome Salt to the CF1864 Coaching Team!

Welcome to Coach Salt!

Please join us in giving all the high gives and chest bumps to Salt... he has completed his internship and we are super stoked to announce that he will be joining the CF1864 Coaching Team! Salt will be teaching the Monday evening classes from Monday 9 January. 


WORKOUT OF THE DAY

Specialist Sundays: Olympic Lifting (11 am – Noon)

A) Weightlifting
A1) Snatch
2 x 3 @ 70%
3 x 2 @ 75%

*Drop and re-set each rep

A2) Clean & Jerk
2 x 3 @ 70%
3 x 2 @ 75%

*Drop and re-set each rep

A3) Push jerk
4 x 3 @ 70%

Competition Class (9.30 - 11 am)

A) Specialist Sundays: Olympic Lifting
As Above

B) Conditioning
10 minute AMRAP:
10 Deficit HSPU (6/3 in)
20 Calorie row
30 Pistols, alternating legs

Engine Work (8.30 - 9.30 am)

A) Every minute, for 9 minutes, alternate between:
Minute 1: 10 Goblet squats
Minute 2: 10 Dumbbell push press
Minute 3: 10 Kettlebell swings

B) 6 x 2 minutes on : 2 minutes off
300m Row
In remaining time, perform as many reps as possible of:
R 1 + 4: Push-ups
R 2 + 5: Ring rows
R 3 + 6: Wall balls

MOBILITY DRILL OF THE WEEK

04 Sept 2016 – Don't forget! Ball & Chain BroSesh Next Sunday

Our Ball & Chain BroSesh is just one week away! Come celebrate our engagement with us in the only way we know how... a beast of a WOD! The sesh is free and open to all CF1864 members. Make sure you've signed up via Team up here.


WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Conditioning
20 rounds of 30 seconds on : 30 seconds off
Row for max metres
*Your score is the total metres covered over the course of the 20 rounds

B) Gymnastics Skill Work
Every minute, on the minute, for 20 minutes (5 sets):

Minute 1: 2 Rope climbs
Minute 2: 30 Double unders + 10 Push-ups
Minute 3: 30 second Wall-facing handstand hold
Minute 4: 10 Pistols, alternating legs

Competition Class (9.30 - 11 am)

A) Weightlifting
Every minute, for 10 minutes:
1 Clean & Jerk @ 80-90%

B) Gymnastics
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1: 2 Legless rope climbs
Minute 2: 30 Double unders + 5 Strict HSPU
Minute 3: 10m Handstand walk
Minute 4: 10 Pistols, alternating legs

C) Conditioning: Rowing
9 x 1:40 on, 20 seconds off (2 minute rest after round 5)

 *This is a preset WOD on the Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

Engine Work (8.30 - 9.30 am)

Every 5 minutes, for 30 minutes (6 sets), complete:
Row 500m
20m Farmer's Carry Walking lunge
20 Sit-ups

31 July 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting: Power Snatch + Hang Power Snatch
A1) In 15 minutes, build to a daily max in the above complex
A2) Perform 5 sets of 2 Power snatch + 2 Hang power snatch at 80% of A1
 

Competition Class (9.30 - 11 am)

A) Gymnastics 
Every minute, for 15 minutes, alternate between:
Minute 1: 3-5 Strict deficit HSPU (4/2 in)
Minute 2: 10 Pistols, alternating legs
Minute 3: 40 Double unders

B) Weightlifting: As above
*Perform A2 as 'every 90 seconds'

C) Conditioning
2016 CrossFit Regional Event 3
For time: 104 Wall balls (10 ft) (9/6 kg)
52 Pull-ups

*Time cap: 8 minutes

Engine Work (8.30 - 9.30 am)

A) Cardiac Output
Every minute, for 32 minutes, alternate between:
Minute 1: 17/15 Calorie row
Minute 2: 10 Burpee box jumps (24/20 in)
Minute 3: 10 Double kettlebell thrusters
Minute 4: Rest

01 Jun 2016 – WOD

WORKOUT OF THE DAY

A) Strength / Stamina: Back squat

A1) 10 minutes to establish a heavy set of 4 reps

A2) Every 3 minutes complete a set of back squats:
10 reps @ 75%
3 reps @ 95%
15 reps @ 70%
3 reps @ 90%
20 reps @ 65%

B) Gymnastics

Every minute, on the minute for 15 minutes (5 sets per movement), alternate between
Minute 1: 40 seconds chinese plank, supine
Minute 2: 7/7 Pistol
Minute 3: 1-2 Legless rope climb

PS Did anyone see Spencer Hendel's legless rope climbs?? Holy Bejezus.