push ups

01 Dec 2017 – Vote for your Golden Kettlebell Award Winners

The moment has finally arrived... it's time to vote for your 2017 Golden Kettlebell Award Winners!

To celebrate the end of our Christmas Crackers and the culmination of a pretty bangin’ (and ridiculously eventful!) year, we will be presenting a select group of athletes with our Golden Kettlebell Award, voted for by YOU! We've also introduced a brand new award for this year, CrossFit 1864's Rising Star!

Your coaches have shortlisted a group of nominees for each category, all you need to do is select the athlete that you think has earned the award this year.

Please complete your ballot no later than Monday 4 December. Didn't receive the email? Message Coach Maria and she can forward you the link to access the ballot.

So, what are you waiting for?! Get voting today!


THE FIFTH CHRISTMAS CRACKER

"Dallas 5"

5 minutes of: Burpees
5 minutes of: AMRAP 7 Deadlifts (70/45kg) + 7 box jumps
5 minutes of: Turkish get-ups (22.5/15 kg)
5 minutes of: AMRAP 7 Snatch (35/25 kg) + 7 push-ups
5 minutes of:  Rowing (calories)

24 Oct 2017 – WOD

WORKOUT OF THE DAY

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

ENGINE WORK: AEROBIC CAPACITY

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 –

18 August 2017 – Reminder: No Classes Friday Evening, Saturday and Sunday

Reminder: There is no Open Gym or Engine Work class on Friday, and also no classes on Saturday or Sunday (because Coach Phil and Coach Maria are getting married, again!).

Our class schedule goes back to normal on Monday morning. 

WORKOUT OF THE DAY

A) Conditioning

15 minute AMRAP:
250m Row / .5 mile assault bike
25 Push-ups

B) Strength

4 Supersets:
10/10 Single arm dumbbell row
10/10 Single arm upright row
10 Ring rows
*Rest 30 second between arms, and 60 seconds between movements

MOBILITY DRILL OF THE WEEK

10 Apr 2017 – WOD

WORKOUT OF THE DAY

A) Strength: Shoulder Press

1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x AMRep @ 95%

B) Strength Accessory & Gymnastics

4 rounds of:
1 minute: Max push-ups
– Rest 30 seconds –
1 minute: Max ring rows
– Rest 30 seconds –
1 minute: Back rack reverse lunge, alternating legs @ 30% 1RM back squat
– Rest 30 seconds –

C) Finisher

Tabata side plank with hip abduction, alternate sides each round

*Tabata is 8 x 20 seconds on : 10 seconds off
 

23 Sept 2016 – The Big Hundy

WORKOUT OF THE DAY

A) Conditioning

A1) For time:
100 Push-ups

- Rest 60 seconds -

A2) For time:
100 Sit-ups

- Rest 60 seconds -

A3) For time:
100 Air squats

- Rest 60 seconds -

A4) For time:
100 Double unders

- Rest 60 seconds -

A5) For time:
100 Burpees

*Record a time for each individual movement, but also for the total whole workout.

07 July 2016 – WOD

A) Strength/Aerobic Method: Shoulder press

A1) Every 2 minutes, for 12 minutes (6 sets), complete 3 reps.
A2) Push-up: 3-5 x 10 @ tempo 2020, rest exactly 60 seconds between sets

B) Conditioning

100 Double unders, then
3 rounds:
10 Kettlebell Snatch (24/16 kg)
20 Burpees

*For those of you signed up to London Box Battles, this is a great opportunity to practice a couple of the movements that will be included in the competition!

30 June 2016 – WOD

WORKOUT OF THE DAY

A) Strength/Aerobic Method: T-Bar Row

A1) Every 2 minutes, for 10 minutes (5 sets), complete 5 reps.
A2) 3-5 x 10 @ 60% of heaviest set from A1 @ tempo 2020, rest exactly 60 seconds between sets

B) Conditioning

Every 4 minutes, for 16 minutes (4 sets):
Run 400m
25 Push-ups
*If you have a weight vest, wear it

C) Finisher
3 rounds:
20 Band pull aparts
20 Face pulls with plates

26 May 2016 – "Diane"

WORKOUT OF THE DAY

A) Conditioning

"Diane"
21-15-9 reps of:
Deadlifts (100/70 kg)
Handstand Push-Ups

- If you have been attending Competition Class for the last 3 weeks (and thus following the deadlift cycle), consider:

"Heavy Diane"
21-15-9 reps of:
Deadlifts (125/82.5 kg)
Handstand Push-Ups

- Time cap for both: 12 minutes

A) Gymnastics Stamina

6 x 25 seconds on : 35 seconds off
Push-ups

- Rest 1 minute -

6 x 25 seconds on : 35 seconds off
Toes to bar or hollow hold to V-tuck

- Rest 1 minute -

6 x 25 seconds on : 35 seconds off
False grip ring rows
 

16 May 2016 – "Woehike"

The final stage of our strength cycle will see us developing our strength endurance (activities which require a relatively long duration of muscle tension with minimal decrease in efficiency) and stamina (the ability to sustain prolonged physical or mental effort) both at the muscular and cardiovascular level. During the next few weeks you will see lots of interval work, heavy loads during a 'met-con' enviroment and higher rep strict gymnastics. It will be a tough few weeks, but you will be more awesome for it!

 

WORKOUT OF THE DAY

"Woehike"
3 rounds, each round for time, of:
4 Jerks (85/60 kg)
5 Front Squats (85/60 kg)
6 Power Cleans (85/60 kg)
40 Pull-ups
50 Push-ups
60 Sit-ups

- Rest 3 minutes between rounds -

* Time cap: 35 minutes

Modifications
Reps: If a round is taking you more than 8 minutes, modify the reps of the gymnastics movements. Begin by dropping ALL gymnastic movements by 10 reps e.g. 30 Pull-ups, 40 Push-ups, 50 Sit-ups. If a round still takes longer than 8 minutes, drop each movement by another 10 reps and so on.
Load: If you need to modify the load keep it to around 80% of your 1RM clean & jerk.
Movements: Substitute rope rows for pull-ups and incline push-ups for strict push-ups.

08 May 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting

A1) Clean & Jerk: EMOM x 9
Minute 1: 2 reps @ 65%
Minute 2: 2 reps @ 70%
Minute 3: 1 rep @ 75%
Minute 3: 1 rep @ 80%
Minute 4-9: 1 rep at 80-85%

- Rest 2 minutes- 

A2) Repeat the above sets/reps/percentages with snatches

B) Conditioning / Accessory

Complete 3 sets of:
6/6 Bulgarian split squats with kettlebells held in front rack position
15 Hollow hold to V-Tuck , pause for 3 seconds in each hollow position

Competition Class (9.30 - 11 am)

A) Weightlifting: As above

B) Dynamic Effort
Clean pull: EMOM x 3, Perform 3 reps @ 90% 1RM

C) Strength: Deadlift
Set 1: 10 reps @ 50% of 1RM
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 65%
Set 4: 8 reps @ 75%
Set 5: 6-8 reps @ 80%
- Rest 2 minutes between sets -

D) Accessory
3 sets of:
6/6 Deficit bulgarian split squats
- Rest 30 seconds -
30 second Chinese plank for max load
- Rest as needed -

Engine Work (8.30 - 9.30 am)

A) Cardiac Output*
Alternating EMOM x 25 minutes (5 rounds):
Minute 1: 15/12 Calorie row
Minute 2: 10 m Single arm overhead kettlebell lunges, per arm (16/12 kg)
Minute 3: 15/12 Calorie row
Minute 4: 30m prowler push
Minute 5: 200m run

- Rest 5 minutes -

B) Gymnastics at tempo 2020
Alternating EMOM x 15 minutes (5 rounds)
Minute 1: 8-10 Push-ups
Minute 2: 8-10 Air squats
Minute 3: 8-10 Ring row

*Focus: The goal of the Cardiac Output sessions is to keep you moving at a steady pace, for extended periods. None of this should be a maximal effort, it should be a pace you can maintain and feel relatively comfortable at. 

27 Feb 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning

EMOM x 20
45 seconds work : 15 seconds rest
Minute 1: Max reps of row for calories
Minute 2: Max reps of double unders
Minute 3: Max reps of push ups
Minute 4: Max reps of kettlebell swings (24/16 kg)
Minute 5: Rest

Your score is total reps completed for each movement

Are you ready to see if you're better than you were last year? To test your limits? To exceed your expectations?  To smash 5 weeks of epic WODs with your fellow Crazy Ones?

There's only one way to find out... Sign up for the 2016 CrossFit Open and join Team CrossFit 1864!

Check our recent blog post for more details on the Open.

Register via the CrossFit Games page here and make sure you choose CrossFit 1864 as your affiliate! 

It's your Open, make sure you're WODing to your jam! Don't forget to add your favourite WOD tunes to our Crazy Ones CrossFit Open playlist!

The Crazy Ones CrossFit Open 2016

07 Feb 2016 - Your Open, Your Playlist

Brace yourselves, ladies and gentlemen... Your control freak of a coach is actually handing over the Spotify reins. And who do you think is the lucky athlete that gets to take control of our speakers? It's you Crazy Ones, of course!!

In honour of the 2016 CrossFit Open, I have started a new, collaborative playlist on Spotify, 'The Crazy Ones CrossFit Open 2016'. It's EMPTY and waiting for YOU to add as many of your favourite WOD jams as you like!

The Crazy Ones CrossFit Open 2016

Don't know what the Open is? Read more on our blog here. 

Haven't signed up yet? What are you waiting for! Get involved here and make sure to add CrossFit 1864 as your affiliate.

 

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) "Severin"
For time:
50 Pull Up (Strict)
100 Push-up (hand release)
Run 5 km

(Time cap: 42 minutes)

Competition Class (9.30 - 11 am)

A) Weightlifting: Clean

A1) 3×3 quick singles at 80%
A2) 3×2 quick singles at 85%
A3) 3×1 at 90%
A4) Work up to a heavy single

B) Conditioning: "JT meets Isabelle”
21-15-9 of:
Handstand Push up
Ring Dips
Push ups
10 Snatches at 60/40 kg after each round

(Time cap: 20 minutes)

Foundations of CrossFit (8.30 - 9.30 am)

A) Deadlift: 3-5 x 5

B) "Chipper"
50 Kettlebell swing
40 Wall ball
30 Sit-ups
20 Push-ups
10 Pull-ups

(Time cap: 12 minutes)