power snatch

02 July 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning: Barbell Cycling Test

For time:
15 Calorie row
15 Power snatch (42.5/30 kg)
12 Calorie row
12 Power snatch
9 Calorie row
9 Power snatch

--

9 Calorie row
9 Power clean & jerk (42.5/30 kg)
12 Calorie row
12 Power clean & jerk
15 Calorie row
15 Power clean & jerk

* Time cap: 15 minutes
* Rx+: 52.5/35kg & Assault bike
* Choose a load that allows you to cycle the barbell!

12 May 2019 - Reminder: Online Mobility Workshop on Sunday!

Don’t forget to tune in Sunday evening to Coach Phil’s Online Mobility Workshop! We will be focusing on assessing and improving your ankle mobility. The link to the workshop will be posted in Slack.


WORKOUT OF THE DAY

Engine Work

"Rabbits Delight V.2"

* Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to run 400m.
* The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles.
* After both partners have completed a run and the first movement, the cycle repeats for the next movement


Calorie row
Dumbbell thrusters
Calorie Assault bike
Burpee box jump overs (24/20 in)

* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties.
* One point will be subtracted from the team’s score for every 2 seconds they finish behind the first team that finishes


Specialist Sunday

A) Skill
Muscle snatch + Power snatch balance: 3 x 3+3 with empty barbell

B) Power snatch
Build to a 1 rep max

C) Snatch push press + Overhead squat
4-6 x 3+1 @ 90%+ of B


Barbelles’ Lifting Class

A) Snatch Grip RDL
4 x 6 @ 90-100% of Snatch

B) Accessory
B1) Banded Face Pulls: 3 x 15
B2) Seated Z Press: 3 x 8-10

C) Skill Work
Linking Toes to Bar

28 April 2019 - Announcing: Memorial Day Murph 2019

On Monday 27 May, we will take on "Murph" in honour of LT Murphy and all servicemen and women. This year, our efforts will go towards supporting the charity, Blind Veterans UK.

Memorial Day Murph is free to all members and non-members, all we ask is that you make a contribution to Blind Veterans UK by bringing your donation to the box on the day, or making a donation via the charity's website.

What is "Murph"?

Murph, a hero WOD, is one of the most well-known CrossFit workouts:

For time:
With a 20 lb. weight vest, complete:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*Partition the reps as necessary

Why is the workout called "Murph"?

In 2005, a team of 4 Navy SEALs led by LT. Michael P. Murphy found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, they were in desperate need of help, but due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Murphy moved to open ground to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously awarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

Originally named 'Body Armor', this workout was LT Murphy's favourite. The workout was renamed 'Murph' in his honour after his death.

Here's how we will be running Memorial Day Murph this year...

We will run the event in heats, very similarly to how we did the Open workouts (an email will be sent out a few days before the event for you to sign up for your heat). Each heat will begin with a brief warm-up and movement review. As with all of our special events, we encourage you to come early or stay late to cheer on your fellow athletes.

What about the weight vest??

We will have weight vests available if you choose to do Murph as Rx, HOWEVER, here are the rules...

  • If you have never done Murph before, you will be doing bodyweight only (no vest).

  • If you have done Murph before (without a vest) and your time was over 40 minutes, you will be doing bodyweight only.

  • The weight vests will be available on a first come, first serve basis. If you have your own weight vest at home, feel free to bring it in!

  • If you are wearing one of the box's weight vests, No Shirt is a No Go!

Sign up via Team up today!


WORKOUT OF THE DAY

Engine Work

A) Conditioning
6 x 3 minutes on : 3 minutes off, alternate between:

A1) 400m Run
Max rep dumbbell devil’s press

A2) 500/400m Row
Max rep wall balls (9/6 kg)


Specialist Sunday

A) Skill
Muscle snatch + Power snatch balance: 3 x 3+3 with empty barbell

B) Power snatch
5 x 3 @ 75%+
* Must be touch and go reps

C) Snatch push press + Overhead squat
4 x 5+1 @ 75%+ of overhead squat


Barbelle’s Lifting Class

A) Bench Press
4 x 5 with 2 second pause at bottom
* Increase 2.5kg from last time

B) 3 Rounds for quality
12 Barbell hip thrust
6 Medball hamstring curls

C) 12 min EMOM
Min 1: 10 x Straight arm pulldown
Min 2: 6-8 Kipping levers
Min 3: 6-8 Kipping high knees or knees to chest

26 April 2019 - Disco Friday!

Marco warming up his dance moves for Disco Friday…

It’s Disco Friday and this month, it's all about Oly! Do you know the best way to re-fuel after an olympic lifting session? An Ole & Steen Cinnamon Social, of course!

Get ready for some serious lifting, some serious choonz, and of course, some serious snacks!


WORKOUT OF THE DAY

A) Weightlifting
Every 90 seconds for 9 minutes (6 sets):
1 Power snatch
1 Overhead squat
1 Hang snatch
* Use this primarily as skill work, focus on speed under the bar
* Increase load but not at the expense of technique


Immediately into:

Every minute for 6 minutes:
1 Hang snatch, building to a heavy single

- 2 minute rest/transition -

For time:
30 Snatch @ 80% of the heavy single

20 April 2019 - On Friday 26 April, Disco Friday is back!

Disco Friday is back on the diary!

On Friday 26 April, get ready for some serious lifting, some serious choonz, and of course, some serious Cinnamon Social!

WORKOUT OF THE DAY

Competition Class

A) Gymnastics Skill Work
EMOM x 7:
1-5 bar muscle-ups

B) Conditioning
15 minute AMRAP of:
"Karabel"
3 Snatch (60/40 kg)
15 Wall balls

- 2 minute transition -

7 minutes to establish a 1 rep max for:
1 Power snatch + 1 Overhead squat + 1 Snatch


Gymnastics Strength & Skill

A) Skill & Flexibility Work

10 minute AMRAP, for quality:
5 Tri-Pod (or 20 second full headstand)
30 seconds bridge hold
10 Sit-up to pancake

B) Strength

4-6 Sets of:
10 False grip ring chin-ups
Max ring support
10 Hanging tuck-ups

4-6 Sets of:
10 Feet elevated ring push-ups
15 Superman rocks
20 Hollow rocks


CrossFit

A) Conditioning

With a partner, complete a 20 minute AMRAP of:
"Karabel"
3 Snatch (60/40 kg)
15 Wall balls (9/6 kg)
* Alternate complete rounds

07 April 2019 - Join us for Rock Climbing on Sunday!

rockclimbing1864.jpeg

Don’t forget!

On Sunday 7 April, we’re headed to Bermondsey for our next CF1864 Box Social! Join us from 2 pm for an afternoon of rock climbing at Building One+, Arch Climbing Wall, Bermondsey. Entry is £11 + shoe rental and friends and family are welcome!


WORKOUT OF THE DAY

Engine Work

A) Conditioning

“Row-meo & Juliet”

In teams of three, complete the following for time:
300 Wall ball
4000m Run
5000m Row

Teams get one rower and one ball, but may partition the work however they would like, and all should be working at all times.


Specialist Sunday

A) Skill
Muscle snatch + Power snatch balance: 3 x 3+3 with empty barbell

B) Power snatch
5 x 3 @ 70%+
* Must be touch an go reps

C) Snatch push press + Overhead squat
4 x 5+1 @ 70%+ of overhead squat


Barbelles Lifting Class

A) Paused Bench Press
4 x 5 with 2 second pause at bottom

B) Accessory
B1) Kettlebell Farmers Carry: 4 x 20m
B2) Kettlebell Overhead Carry: 4 x 20

C) 12 Minute EMOM
Minute 1: 5 Toes to Bar / Variation
Minute 2: 8-10 Push Ups
Minute 3: 3 Pull Ups / Variation
Minute 4: REST

14 Mar 2019 - The CrossFit Games Open Team Leaderboard after 19.3...

Congrats to our Top Team this week, Los Locos, and to our Top Athletes, Adam Fung, Victoria Mee, Paul Erler, and Catherine Geary!

WORKOUT OF THE DAY

A) Weightlifting & Conditioning

Every minute, for 10 minutes:
1 Power snatch + 1 Squat snatch (or overhead squat)

- 1 minute rest -

Every 2 minutes for 12 minutes:
30 Double unders
10 Power snatches (35/25 kg)
* The aim is to perform this unbroken
* You should be getting at least 30 seconds rest

28 Feb 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning

5 minute AMRAP:
100 Double unders
AMRAP in remaining time:
12 Power snatch (35/25 kg)
4 Burpee box jump overs (24/20 in)

- 5 minute rest -

5 minute AMRAP:
100 Double unders
AMRAP in remaining time:
8 Power snatch (42.5/30 kg)
4 Burpee box jump overs (24/20 in)

- 5 minute rest -

5 minute AMRAP:
100 Double unders
AMRAP in remaining time:
4 Power snatch (52.5/35 kg)
4 Burpee box jump overs (24/20 in)

* In the 5 minute rest, perform a 400-600m recovery jog with nasal breathing only

30 Jan 2019 - Why is Coach David in the Open?

David is in the Open, are you?

WORKOUT OF THE DAY

A) Weightlifting: Power snatch
15 minutes to build to a heavy single

B) Conditioning
5 x 2 minutes on : 2 minute off
20/15 Calorie row
Max rep power snatch in remaining time
* Round 1 @ 80-85%
* Round 2 @ 75-80%
* Round 3 @ 70-75%
* Round 4 @ 65-70%
* Round 5 @ 60-65%
* % based on heavy single from A1

* Up to G4 breathing (nose/mouth) allowed
* Recovery breathing sequence:

5 Breaths power mouth in / relaxed mouth out
7 Breaths power nose in / relaxed mouth out
9 Breaths power nose in / relaxed nose out
* Use this sequence during each 2 minute rest period

22 Jan 2019 - Join us for our Online Goal Setting Workshop

Got Goals?

Goals are instrumental to success in every area of your life. Goals give us direction. With a goal in mind, we know what we're working towards, we know our desired destination. In addition, they give us much-needed incentive. We want to achieve the goals we set, so we’re more likely to put in the time to be successful in reaching them.

But, setting goals (and sticking with them!) is HARD WORK and comes with plenty of questions!

How do I set a training goal?
How do I know what I need to do to hit my goal?
How long should I give myself to reach my target?
What happens if I don't achieve my goal in the timeframe I set??

To help you answer these questions, Coach Maria will be hosting an Online Goal Setting Workshop (via YouTube) on Sunday 27 January at 7.30 pm.

In the workshop, we’ll be discussing what goals are, working on exercises to help you pinpoint your goals, and then, we’ll work together to set your goals and put together an action plan to help you achieve them.

After the Goal Setting Workshop, we want to hear about the goals you have set! We will be sending out a link where you can sign up for one-to-one meetings to discuss your goals and your action plans.

Keep an eye on your email and Slack - we’ll be sending a link to the Goal Setting Workshop later this week.


WORKOUT OF THE DAY

A) Conditioning

”Prison Rules”

Every 15 seconds, for 4 minutes (16 rounds):
3 Power Snatch (42.5/30 kg)

- 1 minute rest -

Every 15 seconds, for 4 minutes (16 rounds):
3 Power Clean & Jerk (42.5/30 kg)

- 1 minute rest -

Every 15 seconds, for 4 minutes (16 rounds):
3 Thruster (42.5/30 kg)

B) Midline

24 x 20 seconds on : 10 seconds off, alternate between:

Forearm plank
Ab-mat sit-ups
Right side plank
Right side plank rotations
Left side plank
Left side plank rotations

14 Jan 2019 - Meet the Legends: Sarah 'Cuz' Maddock

On a crisp Saturday morning in the spring of 2015, CrossFit 1864 experienced two momentous events that would have a significant affect on the future of the box… The first was Josh Lah’s infamous calf cramp (and Coach Maria’s resulting fireman carry…), and the second was when Sarah Maddock (then, Forshaw), completed her first workout. We will never forget our chat with Sarah after that session, because what she said was by far and away one of the best things we have heard any new member say, and something that a coach will always want to hear from their athletes:

“This is something I know I want to get better at.”

And that is exactly what she did. Our dear Cuz puts in the work every time she comes in to the box and we are particularly impressed by the dedication she shows to working on her weaknesses, a dedication that has resulted in completing “Isabel” Rx!

By the way, are you planning on doing a 2km row any time soon? Then make sure you have Cuz nearby! Her Power 10’s are the stuff of Legend and are guaranteed to bring you at least a 10 second PB!

Now grab yourself a nice cup of tea, turn up your favourite Drake playlist, and let’s find out more about our next Legend of CrossFit 1864, Sarah ‘Cuz’ Maddock…

What do you do for a living? Reinsurance - essentially insurance of insurance companies. I know, wild right? But I do have some lovely views as I’m based in the Walkie Talkie. 

How long have you been doing CrossFit and what’s your favourite thing about it? I’ve been CrossFitting since 2015 along with my now husband Gareth and, even more recently, my brother-in-law Stuart and his wife Lauren. You weren’t going crazy… there are four Maddocks at the gym! My favourite thing about CrossFit are the great pals I’ve made. 

What is your biggest achievement since starting CrossFit? My biggest CrossFit achievement is being able to do more workouts at RX. I’m still working on my “Ship” time, but “Ship” and I have history. 

What are your present training goals? Present training goals are to remain injury-free, keep developing those nasty, yet vital, gymnastics skills, one day conquer Ship and carry on having fun with lovely people. I’m super competitive and love having some bants pre/post WOD. 

What’s the greatest pearl of wisdom you could offer to other CrossFitters, or those thinking about starting? Run your own race. Don’t get caught up on who’s doing what around you. It’s important to have bad workouts as well as the kick ass workouts. You can learn from your mistakes and set new goals for the next time you do it. 

What nickname did you have growing up, and why? My nickname growing up was Fo-Sho - my maiden name is Forshaw and well, it stuck even now I’m married!

Many people also refer to me as Cuz, but I’m NOT telling you why on here. You can ask Phil, Maria or Gareth at the next Box Social or in passing. Not my finest moment, put it that way. 

What is the weirdest thing you have seen in someone else’s home? A stuffed ferret. We were staying in our friend’s cabin for skiing one year in Norway. We noticed the ferret and his mum said that she kept noticing meat she had been leaving out to defrost go missing. After weeks of not understanding the mystery, one day they found a trail of meat which led to the ferret, who is now a permanent member of the household :-)

What is your favourite sports movie? My favourite sports film of all time has to be Cool Runnings - especially the Junior mirror scene. I think we all have those moments, or is that just me! However, Rocky IV is a close second. You need to find your inner Rocky when you’re sat on the Dyne of death and doing it on repeat! 


WORKOUT OF THE DAY

A) Conditioning
"Adderall"
From 00:00 to 10:00:
1 mile Run
Max reps in time remaining, Clean & Jerk (60/40 kg)

- Rest 3 minutes -

From 13:00 to 20:00 :
800m Run
Max reps in time remaining, Power Snatch (50/35 kg)

- Rest 3 minutes -

From 23:00 to 27:00
400m Run
Max reps in time remaining, Thruster (42.5/30 kg)