push press

09 July 2019 - WOD



A) Strength: Front squat
10-12 minutes to build to a heavy double
* Record your heaviest 3 sets in BtWB
- then -
Back squat: 1 x 20 @ +2.5 to 5kg on last time

B) Strength / Accessory
5 sets, resting 2 minutes between each:
10 Push press, heavy as possible Immediately into:
1 minute: Single arm dumbbell row, right arm
1 minute: Single arm dumbbell row, right arm

29 April 2019 - WOD


A) Strength / Conditioning
Every minute for 5 minutes:
5 Push press @ heavy as possible

- 2 minute rest -

Every minute for 10 minutes, alternate between:
45 seconds: Max calorie row (or bike)
45 seconds: Max burpee box jump over (24/20 in)

- 2 minute rest -

Every minute for 5 minutes:
5 Push press @ heavy as possible

B) Accessory
3-5 Sets of:
10/10 Single arm dumbbell row
10 Banded snow angels

11 April 2019 - Throwback Thursday: "The Myth Behind the Muscle, or What's the Beef with Bulky?"

It’s time once again for our Throwback Thursday blog. This time, we’re throwing it back just a couple years to 2017, when Coach Maria got angry, then she became rational, then she got all emotional.

Read on to learn “The Myth Behind the Muscle”, and to ask “What’s the Beef with Bulky?”, originally published on 15 April 2017.

This throwback is dedicated to Alice, Hilary, Daisy, Naama and Aoife, who motivate and inspire our athletes every day.

Coach Maria circa 1989 (left), circa 2011 (middle), circa 2017 (right). Coach Maria trains 1.5 - 2 hours a day, 5 days per week. She consumes at least 2600 calories per day (aka A LOT).

We are well in to our strength cycle now and our blogs and social media posts abound with jokes about "Making the Gainz". We’re asking you to lift heavy, we’re decreasing the volume of conditioning workouts, and we’re programming dumbbell bench press.

Ladies, I think it’s a pretty good time to address the elephant in the room…

What if you don’t want to get the gainz?? What if you don’t want to increase the circumference of your biceps? What if you just want to get a bit more toned?


This post is going to start off as a bit of a rant, but bear with me. It gets more motivational towards the end.

The first rant begins…

American gymnast and 2016 Olympic individual all-around, vault and floor gold medalist, Simone Biles (top); British Track and Field Athlete and 2012 Olympic Gold Medalist, Jessica Ennis (bottom left); 2015 CrossFit Games Athletes preparing for the Open Water swim event (right)

What is bulky?

Am I bulky? Is Simone Biles bulky? Is Jessica Ennis bulky? What about these CrossFit Games athletes?

What’s the difference between bulky and muscular? Muscular and lean? Lean and toned?

Why is it ok and acceptable for someone or something else to shape your opinion of what too bulky is for you, if you’re enjoying your training?

Followed quickly by the second rant…

Let’s say you consider any of the aforementioned women to be too bulky for your tastes - their body shape is not what you would desire for yourself. Fair enough, again, to each their own and who am I to shape your opinion of what too bulky is!

But take a minute to rationalise…

Do you believe that these athletes picked up a dumbbell one day and their biceps grew exponentially, immediately? Do you think they did three sets of 60 kg back squats and the next day their ass and quads were so large that none of their jeans fit anymore? Do you think that the volume and intensity of strength training the average woman does every day in her CrossFit box or gym is enough to make her body look like this? If you answered yes to any of these questions, that's straight up ignorant and naive. Furthermore, by thinking that, you have completely undermined the effort these women have put in to get to where they are today.

These athletes train at least 3-4 hours a day, 5 days a week. Not to mention the time (and money!) they spend on recovery. They are meticulous with their nutrition and eat A LOT to support that training. They miss out on social engagements and make more sacrifices than you could imagine to develop their bodies into finely tuned, highly trained machines, all in order to achieve the goals they set out for themselves. And it takes a long time.

::Deep Breath::

Calming down, most women I have spoken to choose not to lift, or are tentative to increase the weight that they’re lifting, because they do not want to get bulky, i.e. gain too much muscle. Again, what “too much muscle” means is entirely subjective to you, but know that it doesn’t happen over night, and you have to put in some serious hours and make some difficult choices and commitments to get as muscular as these athletes.

As explained by Molly Galbraith of Girls Gone Strong:

Because most of the studies done on hypertrophy have been on men, post-menopausal women, or women with health conditions, it’s impossible to state with certainty how much lean mass a woman can expect to gain when she starts strength training. What I can tell you is that not a single expert guessed that it was greater than .5 – 1 lb. a month for the first 6-12 months, and that it slows considerably the longer you’ve been training. And this is in women who are making a conscious effort to gain lean mass, and eating to support these goals.


Let’s start with the physical benefits…

Increase your lean mass

Often, when people say they want to tone their physique, what they’re actually saying is they want to gain lean mass, and for good reason! Increasing your lean mass (aka your muscle mass) not only helps to give the appearance of a toned physique, it also helps maintain a healthy body composition because muscle is a metabolically expensive tissue, i.e. it burns more calories than fat tissue.

Put yourself ahead of the game (Bone density and Sarcopenia)

Strength training will also put you ahead in the Age Game, helping you maintain your good health as you get older. Lifting weights and lifting heavy not only increases bone density, which will help to prevent the effects of osteoporosis; it also helps reduce the effects of sarcopenia – the loss of muscle mass, strength and mobility – as you age. You’ll be the kick-ass 80 year old Grandma forgoing the zimmer frame to go hiking with your grandkids!

Fat loss (oh wait, wasn’t that your goal to begin with??)

As mentioned above, an increase in lean mass means an accelerated metabolism, which in turn promotes fat loss (assuming you’re eating as you should do).

Now the mental benefits of lifting…

Because you should all know by now that training encompasses so much more than a 20 minute AMRAP to get you sweaty!

Set more rewarding goals

Weight training gives us the opportunity to set positive, performance-based goals instead of negative, aesthetics-based targets (“I want to gain speed by getting an 8 minute 2k row, gain strength by adding 10 kg to my back squat, improve my fitness by being able to complete Murph as Rx” as opposed to “I want to lose 5 kg, drop an inch around my waist, fit into those size 10 shorts”).

Whereas training for an arbitrary aesthetic goal can be demotivating, training for a physical, tangible goal is much more rewarding and more exciting to follow through.

Develop confidence in overcoming a challenge

You know that little internal monologue you have before you approach a heavy bar? “I got this, the last set felt easy, I’m feeling strong today”. That’s called confidence and the bar is your challenge. Think that that confidence leaves you as soon as you walk out of the gym? Think again. The confidence you develop in your training will transfer directly over to any challenges you face outside of the box. You’ll find an increased sense of confidence overcoming obstacles, regardless of if they are measured in kilos or as deadlines at work.

Learn to deal with failure and character building

I can’t sugarcoat everything. There will be days when your lifts won’t go as planned, or a goal you set for yourself might take longer to achieve than anticipated. Strength training is a great exercise in building character, in learning to deal with failure, in picking yourself up, in trying again when you fail, in sticking with it when you can’t quite see the light at the end of the tunnel. Just like your improved confidence, these skills from your training will transfer over and help in the way you deal with problems in your everyday life.

Become a positive role model

Although I questioned if there was such a thing as too muscular (determined by one’s personal taste and preference), I’m certain there is such a thing as too skinny, which comes down to health and wellness. In a world dominated by unattainable notions of beauty, why not be the woman that shows younger girls not what they should look like, but what they can do?

Let’s refer back to those women I mentioned before when I was ranting about what ‘too bulky’ actually means.

I selected their photos because I know that we all look up to them. We are awe-struck when we see them on television, we well up with patriotic pride when they stand on the podium, and if we saw them in the street, you better believe we’d stop them for their photo. However, I bet you that we don’t do this because of the way these women look in their Instagram selfies or the way they rock a bikini. These women are empowering to other people (both women and men) not for how they look, but for how they perform. Their bodies have a purpose and they are doing everything in their power to fulfil that purpose. That is inspiring.

Regardless of your training background, your goals, what you want your body to look like, or what other people think about you, know that you can be strong, you can be athletic and you can move well. Focus on these positives in your training, instead of focusing on how you should look, and in addition to being strong and healthy, you might also possess that one thing that makes you more attractive than anything else... Happiness :)


A) Conditioning: Interval Weight Training

4 rounds, rest 2 minutes between rounds:
10 Snatch @ 70-75% (doable in 1 to 2 sets) immediately into:
1 minute: Max calorie assault bike or row

- Rest 5 minutes -

4 rounds, rest 2 minutes between rounds:
1 minute: Max push press @ 60% of 1RM
1 minute: Max burpees

31 Mar 2019 - mumWOD

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


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

17 Jan 2019 - The "Will you be my Swolemate?" Throwdown is back for 2019!

After a brief hiatus, we are very excited to announce that the “Will you be my Swolemate?” Throwdown is back for 2019!

Tired of swiping left and right? Well, it's finally time to take your thumbs off your phone and wrap them around a barbell... that's the only way you'll ever find your true SWOLEMATE!

Taking place on Saturday 9 February, "Will you be my Swolemate?" is a mixed pairs throwdown. The day will consist of three partner WODs and one BIG. BAD. HEARTBREAKER of a final!

The Rules

  • Teams must be Girl/Boy (if we have an uneven number of interested athletes, your coaches will make sure you have a team)

  • We will have scalings for the WODs on the day, just as you would do for a class. You will be able to use different scalings from your partner (e.g. both athletes don't need to have pull-ups to be on a team together)

  • You CANNOT partner with your Significant Other

How to Sign Up

  • We will have a sheet on the whiteboard for you to sign up your team

  • If you don't have a partner yet, put your name on the sign up sheet and Coach Cupid will set you up on your first Swolemate Date

  • Once we confirm the participants, we'll be sending around an email asking for your team name (the most important part of the Throwdown!)


A) Strength / Conditioning
1 minute: Bench press @ 50-60% of 1RM
1 minute: Strict pull-ups
2 minute: Bench press
2 minute: Strict pull-ups
3 minute: Bench press
3 minute: Strict pull-ups

– Rest 3 minutes –

1 minute: Push press @ 50-60% of 1RM
1 minute: Burpee box jump over (24/20 in)
2 minute: Push press
2 minute: Burpee box jump over
3 minute: Push press
3 minute: Burpee box jump over

21 Dec 2018 - Reminder: Programming Talk this Sunday!

Our next programming cycle starts in the New Year and, if you've been with us for a little while, you'll know exactly what we're preparing for... the 2019 CrossFit Open! Coach Phil has been hard at work planning the aims and methods of this cycle and he can't wait to share them with you all in our upcoming programming talk.

We will be posting a link to the talk on Slack at 4 pm on Sunday 23 December. Prepare yourself for some serious knowledge bombs!


A) Strength
Push press: 6 x 3
* Start at 70% 1RM and build
* Rest 3 minutes between sets

B) Conditioning
3 rounds for time of:
30 Dumbbell snatch (22.5/15 kg)
30 Toes-to-bar

16 Sept 2018 – WOD


Engine Work

In 25 minutes, complete, with a partner:

3 rounds for time of:
25 Single arm dumbbell push jerks (22.5/15 kg)
50 Double Unders
25 Dumbbell box step-ups, (22.5/15 kg, 24/20 in) (using single DB)
50 Double Unders

Then in the remaining time, row for distance

* Both athletes complete the 3 rounds for time (at the same time) and get a individual score
* As soon as the first partner has finished their 3 rounds they can begin to row
* When the second partner finishes their 3 rounds, they can join them at the rower
* Alternate as often as you like on the rowerA) Every minute for 12 minutes

Specialist Sunday

Weightlifting: Clean & Jerk

A) Hang clean + Clean: 6 x 1+1
* Perform 1 set every 90 seconds

B) Push press + Split jerk: 6 x 1+1
* Perform 1 set every 90 seconds

C) Floating clean deadlift: 4 x 5 @ 80-90% of 1RM clean

Women’s Only

A) Gymnastics Conditioning
Minute 1: 5 negative ring dips
Minute 2: 10 kipping swings / 5 toes to bar
Minute 3: 20 hollow rocks

B) 15 minutes AMRAP for quality

3-5 strict chin ups / negative chin ups
10/10 front rack step ups
10/10 single leg deadlifts

C) 4 rounds for quality:

12 barbell hip thrusts @ AHAP
8-12 Russian kettlebell swings @ AHAP