push jerk

16 June 2019 - dadWOD

Happy Father’s Day to all our dads and dads-to-be!

WORKOUT OF THE DAY

Engine Work

In teams of 2, complete as many reps as possible, as fast as possible of:
Movements:
Burpee to a target
Kettlebell swings (24/16 kg)
Wall ball (9/6 kg)
Dumbbell walking lunge
Calorie assault bike
* Partner 1 runs 400m while partner 2 completes burpees. When partner 1 returns they switch with partner 2 running 400m and partner 1 performing burpees.
* Partner 1 then runs 400m while partner 2 completes kettlebell swings, when partner 1 returns they switch with partner 2 running 400m and partner 1 performing kettlebell swings.
*...continue in this fashion until both partners have completed all the movements.

Scoring
* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. 1 point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish. E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 > For finishing 60 seconds behind team 1 they receive a 30 point penalty (1 rep for every 2 seconds)

Specialist Sundays

A) Tall clean + hang clean
5 x 1+1
* Focus on speed under the bar

B) Push jerk
5 x 3

C) Clean pulls
4 x 3 @ 95%+

Barbelles Lifting Class

A) Strength: Sumo Deadlifts
4 x 5 @ 8-9 RPE


B) Strength / Accessory
B1) DB Floor Press: 3 x 10
B2) T Bar Rows: 3 x 10

C) Strength / Accessory
3 Rounds for Quality
10 x Barbell Hip Thrusts
10 x 1.5 Walking Lunges

14 April 2019 - An Insight into CrossFit 1864's "Barbelles Lifting Class" with Coach Alice

Over the past few months, we have been amazed by the progress the ladies of CrossFit 1864 are making. From first pull-ups and toes to bar, to handstand walking and deadlift PBs, these girls are killin’ it!

To find out the secret behind their success, we asked Coach Alice to give us an insight into her programming and coaching of the Barbelles Lifting Class, CrossFit 1864’s women’s only session, held every Sunday at 11 am.

Tell us more, Coach Alice…

As a coach, my goal is to empower the people that I work with.

When I was asked to programme for CrossFit 1864’s Barbelles Lifting Class, I was honoured to say yes! I knew that playing such an active role in helping the women of CrossFit 1864 realise their full potential would be incredibly rewarding and I couldn’t wait to get started.

Looking back a couple of years ago, I couldn’t do a single gymnastics movement. Everything seemed so far away and I didn’t know where to start. I struggled with pull ups, consistently falling back to ring rows (my safety net), and laughed out loud when someone asked me to do toes to bar. Flash forward to today, and it makes perfect sense that my passion would lie in an area where I was once weak. I strongly believe that every woman should be able to perform the basic CrossFit gymnastic movements: pull ups, push ups and handstands, to name a few.

With the Barbelles programming, my aim is to share the knowledge I acquired from my training and from my coach, along with the insight I have gained over the years of my experience as a Personal Trainer.

In every Barbelles Lifting Class, there is a little bit of me.

I strive to help our members, because in every class I coach, I see myself in them. I have structured this class to not only empower participants to want more from their training sessions, but to also help them to be a more well-rounded athlete and assist with any weaknesses they may have.

The Barbelles Lifting Class isn’t just for beginners. It is for every female athlete who would like to work on their personal weaknesses. Every movement can be progressed and regressed and, during the sessions, I adjust rep schemes to cater to each individual’s needs. In addition, I also set homework that members can complete on their own. These sessions will complement your usual Classic CrossFit classes and get you well on your way to being the fittest and strongest version of yourself.

The Current Focus of the Barbelles Programming

At the moment, our Barbelles class is working on building muscle and increasing strength. Our current programming focus is back, chest and shoulders along with hamstrings and glute work. These are then broken down further into compound lifts that work across multiple joints and muscle groups, such as squats, deadlifts, bench press, bent over rows, pull ups, etc. We also supplement these movements with isolation exercises, such as lateral raises, dumbbell rows, hamstring curls, and glute bridges, which work to fix muscular imbalances and prevent injury.

Also in our sessions, we are honing in on the importance of strong ‘lats’, otherwise known as Latissimus Dorsi. The lats are the largest muscle in the upper body and have five connection points. They adduct, rotate, and extend. They stabilise our bodies during heavy compound lifts, are vital in shoulder and back health and play a huge part in nearly everything we do in the gym.

More specifically…

  • Strong lats help to minimise the strain on our shoulders during pull ups and chin ups, stabilise your spine during heavy squats, transfers force during the bench press and keeps you from rounding your back in deadlifts.

  • Lat strength helps with toes to bar! Our lats come into play during the back-swing of our kip. By actively pushing down on the bar, we are able to get behind the bar, shortening the distance in which our toes need to travel to touch the bar.

  • Strong lats also lead to higher Olympic Weightlifting numbers (think Clean and Snatch) as they are active during the entire movement.

It’s not just about lifting!

The women who attend Barbelles Lifting Class also gain a more in depth understanding of their bodies, how different muscle groups work, and how we can utilise these muscle groups to get the most benefit from the exercises we do, both in the Barbelles sessions and also in the regular CrossFit classes.

So, what are you waiting for? I’ll see you on Sunday at 11 am!

WORKOUT OF THE DAY

Engine Work

Every 8 minutes, for 40 minutes (5 rounds, each for time):
Row 500 m
15 Burpee box jump-overs (24/20 in)
Run 400m (or 0.8km bike)
* You want to be getting 90 seconds to 2 minutes of rest between rounds.
* The intent is consistent pacing and each set having a similar time
* Modify accordingly to hit the above aims


Specialist Sunday

A) Skill
3 sets of 3 tall push jerk + 3 Push jerk (BTN in split) + 3 split jerks

B) Jerk
Every 2 minutes, for 12 minutes ( 6 sets):
2 Pause push jerk + 1 split jerk
* Start at 70% of 1RM jerk and build
* Pause is in the dip


C) Accessory
3-4 sets:
5 Push press (BTN) @ 70%+ of push press
5/5 Single leg deadlift


Barbelles Lifting Class

A) Deadlift
3 x 5 with 2 second pause below knee @ 55% of 1RM

B) Accessory
B1) Staggered Stance Romanian Deadlift: 3 x 10
B2) Russian Kettlebell Swings: 3 x 10

C) Handstand and Headstand Practice

31 Mar 2019 - mumWOD

Wishing a very happy Mother’s Day to all the mums of CrossFit 1864!

WORKOUT OF THE DAY

Engine Work - the mumWOD Edition

With partner, alternate complete rounds to get as many rounds as possible in 30 minutes of:
300m Row or 0.6 km bike
21 Kettlebell swings (32/24 kg)
15 Goblet squats
9 Burpees
* Each round should be performed at a sprint pace (remember you get to rest when your partner works!)


Specialist Sundays

A) Skill Work
3 sets of 3 tall jerk + 3 Push jerk (Behind the neck, in split)

B) Olympic Lifting: Jerk

Every 90 seconds, for 6 minutes (4 sets): 2 Pause jerk + 1 Split Jerk
* Start at 70% of 1RM jerk and build
* Pause is in the dip


C) Olympic Lifting: Cleans

Every 2 minutes for 10 minutes, perform 3 reps (drop and re-set each rep)
* Start at 70% of 1RM clean and build

D) Accessory Work
Push press (Behind the Neck): 4 x 5 @ 70% of push press


Barbelles Lifting Class

A) Strength
Zercher Squat: 4 x 6

B) Accessory

B1) Bulgarian Split Squats: 3 x 10
B2) Ring Dip Negative (or Strict): 3 x 5

C) Handstand and Headstand Practice

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

26 Jan 2019 - WOD

WORKOUT OF THE DAY

CrossFit

A) Conditioning

In pairs complete, for time:
2000m Row
-- then --
10 rounds of:
14 Pull-ups
7 Push jerks (60/40 kg)
* Split the row as needed
* Alternate complete round

Competition Class

A) Warm-up with SuperHuman Games WOD 1 Practice

B) Gymnastics Skills


B1) 10-15 minutes on handstand holds or handstand walkiing (or static holds)
Then 3-5 attempts at handstand walk obstacle course
B2) 10-15 minutes on bar muscle-up technique

C) Conditioning

For time:
1000m Row
-- then --
5 rounds of:
7 Bar muscle-ups (or 14 Chest to bar Pull-ups)
7 Push jerks (60/40 kg)

20 Nov 2018 - Order your Limited Edition "'Hope' for the Holidays" T-Shirt!

Shout out to One Hand Lift for our t-shirt design!

Our "Hope" for the Holidays Limited Edition T-shirts are ready for pre-order!

It just doesn't get more awesomely festive than this kit!

The Christmas Crackers are just around the corner and, on Saturday 8 December, our 12th and final Christmas Cracker will be the CrossFit benchmark WOD, "Hope", as part of CrossFit 1864's "‘Hope’ for the Holidays”.

Our Christmas Crackers this year and "‘Hope’ for the Holidays" will be in support of Bart’s Charity, who supports our local NHS trust. Throughout November and December, we will be collecting toys to donate to Bart’s Charity. In exchange for donating a toy, you will be able to purchase a special "‘Hope’ for the Holidays" t-shirt for only £10!

To pre-order your t-shirt, click on the following link and fill in your details:

”’Hope’ for the Holidays T-Shirt Order Sheet

To get the shirts in time for "Hope", we need to have all orders in by Friday 23 November.

Can't bring in your toy donation that soon? No worries! Just select 'Bringing it in later' on the pre-order sheet, and you can donate your toy at any time during the Christmas Crackers.

We are so excited for this year's Christmas Crackers and even more excited to be able to give back to our community. Thank you all for taking part in our toy drive!


WORKOUT OF THE DAY


A) Conditioning
32 x 20 seconds on : 10 seconds off, alternate between:
Deadlift
Hang power clean
Push jerk
Row for calories
* Rx is 70/45 kg

15 Nov 2018 – The Importance of Nasal Breathing, Part 1

The mouth is for eating, the nose is for breathing
— Proverb

Breathing is a 24-7, unconscious act. It provides necessary oxygen to your body, without which the cells of your body would begin to die in a matter of minutes, when compared to water or food (also essential to life), which you can last days to weeks without.

The quality of how we breathe has the potential to impact your health and performance in all manner of ways, whether you are a casual CrossFitter, someone hoping to run their first 10km, or someone who is seeking to gain a competitive edge over their competition.

With something that is so innate, it’s surprising that we can make such a mess of it!

Over time, we have become mouth breathers, otherwise known as 'over-breathers' (yes, you can over-breathe!). Chronic stress, sedentary lifestyles, poor fitness, bad diets and more have contributed to poor breathing habits, and these poor habits have been linked to everything from lethargy and poor sleep, to weight gain and heart disease.

Let's begin this blog series by looking at the functions of the nose, the benefits of nasal breathing and what you miss by breathing through your mouth.

The nose (as boring as it may seem) has a variety of functions related to regulatory systems within our body. The nose is a very important gateway to our brain. In fact, the nose is lined with structures called olfactory bulbs, which have a direct line of communication to a part of the brain called the hypothalamus. The hypothalamus is responsible for many functions in our bodies, particularly those that are autonomic, such as heartbeat, blood pressure, thirst, appetite and sleep cycles. The hypothalamus is also responsible for generating chemicals that influence memory and emotion. So our nose is much more than just something you use to smell!

The air we breathe should begin its journey by passing through the nose. The nose has evolved to be the first line of defense of the immune system, with a filter system of tiny hairs called cilia. The role of the cilia is to filter, humidify and warm or cool the air (depending on the temperature) before it enters the lungs. Some estimate that cilia protect our bodies against about 20 billion particles of foreign matter on any given day.

Once air passes through the nose it travels through the windpipe towards the lungs. Our windpipe is covered in mucus, another way the body prevents unwanted particles reaching our wind bags. As the air enters the lungs and into tiny air sacks called alveoli, the red blood cells exchange carbon dioxide with oxygen and carry this to the cells of the body, while carbon dioxide is expelled as we exhale.

With that, oxygen is also extracted during exhalation. As our nostrils are smaller than our big ol' mouths we exhale more slowly through the nose giving the lungs more time to extract oxygen from the air we’ve already taken in. With this slow exhalation there is also a back flow of air (and therefore oxygen) into the lungs, all meaning we have a more efficient process for taking in oxygen.

Another very important feature of breathing through our noses is nitric oxide. Our sinuses produce this gas, which, when carried into the body through the breath, has numerous functions such as combating harmful bacteria and viruses and regulating blood pressure through causing vasodilation (more on this in Part 2!).

Hopefully you are beginning to see the importance of breathing correctly just for day to day health (never mind performance!), but what other goodies do we miss out on when we breathe through our mouth?

When there is proper oxygen-carbon dioxide exchange during respiration, the blood will maintain a balanced pH. If carbon dioxide is lost too quickly – as in mouth breathing – oxygen absorption is decreased, which can result in dizziness or even fainting.

A certain level of carbon dioxide is required in the blood and tissues to facilitate oxygen transfer, this is known as the Bohr Effect. If we breathe through our mouths we expel too much carbon dioxide making oxygen dissociation from red blood cells difficult, so even though we may breath in lots of oxygen, it has a hard time reaching the cells where it is required (more on this in Part 2)

Air that we inhale through the nose passes through the nasal mucosa, which stimulates the reflex nerves that control breathing. Mouth breathing bypasses these reflexes and makes regular breathing difficult, which can lead to snoring, breath irregularities and sleep apnea.

Mouth breathing accelerates water loss, contributing to dehydration.

These are just some of the benefits of breathing correctly and in the next part of this blog series on nasal breathing we will look into what "over-breathing" actually is and how this can impact your performance.

Before then, start to implement a simple change by breathing through your nose during everyday activities. This takes regular and focused attention at first, but if you keep your mouth shut it will quickly become a habit!...and remember the mouth is for eating, the nose is for breathing!


WORKOUT OF THE DAY

A) Strength / Barbell Cycling
Every 2 minutes, for 20 minutes:
9 Deadlift + 6 Hang power clean + 3 Push jerk, unbroken

B) Midline
L-Sit: Accumulate 2 minutes in as few sets as possible
* Rest 60-90 seconds between sets

Chinese planks, weighted: 3 x 60 seconds
*Rest as needed

Around the worlds: 3 x max reps
* Goal is to get your toes as high as possible, keeping the legs locked straight

30 Oct 2018 – WOD

WORKOUT OF THE DAY

A) Strength / Barbell Cycling

Every 2 minutes, for 20 minutes (10 sets) :
3 Deadlift + 3 Hang power clean + 3 Push jerk, unbroken

* Begin at a light to moderate load
* Increase load during sets 1 to 5 and aim to have a minimum of 5 'heavy' sets
* The aim is to cycle the reps! Try to avoid pauses at the hip (with the cleans) and the rack position (with the jerks)


B) Midline

B1) L-Sit: Accumulate 1 minute in as few sets as possible
*Rest 60-90 seconds between sets

B2) Chinese planks: 3 x 60 seconds
* Rest as needed