03 Mar 2018 – CrossFit Games Open 18.2 & The Importance of Recovery


CrossFit Games Open 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (Rx: 22.5/15 kg) (Scaled: 15/10 kg)
Bar-facing burpees

CrossFit Games Open 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Don't forget!

After Open 18.2, Coach Phil will be sharing the secret to smashing the Open and hitting PBs.... Recovery Days!

If you want to get the most out of your training and learn how to optimise your performance, then don't miss this!

06 September 2017 – Taking it to the Next Level

Your coaches have experienced the benefits of CrossFit well beyond the mere aesthetic of a toned body and the physiological improvements inherent in high intensity training. At CrossFit 1864, we aim to educate our members towards the benefits of CrossFit beyond the physiological: CrossFit and your experience here will also lead you towards a healthy mind and more positive approach to your personal life and surroundings.

In training there are a few essentials that are under our control: training, nutrition, sleep, recovery and mindset. If we can optimise these areas we will make continued improvements in the gym, as well as improve the quality of our lives in every way, from our careers to our relationships.

With the move to our new location, we are making some sweeping changes to our approach to further develop you as athletes within the box, and outside the walls of the gym.

Getting Individualised!

General group programming has a whole range of benefits including getting you fit and healthy, finding the motivation for that extra push, making new friends and building relationships.

However, as your coaches we must appreciate that you are all individuals and as such have particular areas you need to develop more than others. These areas may differ from those around you.

In order for you to get all the benefits of the group setting, but also receive some more tailored programming towards your needs, we will be introducing a hybrid program.

Several days a week, the daily programming will feature variations of the strength or conditioning workout based on the energy systems you need to develop. Whilst everyone will still be training together in a group, the actual variables of the workout will be modified to focus on you.

With that, for our next training cycle, we have to do some testing. On Saturday 16th September we are going to Mile End Track, we encourage EVERYONE to attend to make the most out of the next training cycle. The results from this phase of testing will determine which group you fall into for these hybrid days. We will meet at 9:45 am at reception for a 10:00 am start. 

We are extremely excited by the potential this new form of our programming will mean for your results and your progress.

Mindset Development

Mindset is more than just how you approach a workout. Mindset is an established set of attitudes held by someone.

These attitudes are how you approach everyday life. How you react to set-backs and success, how you fare in relationships. It is your outlook on the world and your life in it.

Our aim is to develop a mindset that frees you of restraint, unshackles you from negativity, and provides you with a platform for a long and happy life.

We do this through the medium of training, but the lessons we can learn are applicable across all aspects of your life away from the box.

We are going to be introducing an element to our classes of mindset training. Each week we will focus on a new aspect of developing a positive mindset, developing a growth mindset and learning how to kick ass both inside and outside the gym!

Recovery Protocols

Recovery is everything that happens after your training sessions that ensures your body recovers and adapts to the hard work and graft you just put in at the gym.

There are hundreds of ways we can improve our ability to recover and each week we are going to focus on a new method. This will be a chance for you to learn more about your bodies, but also to ensure you keep getting the results you train so hard for.

With these improvements to the program and services, our aim is to provide you with a more well-rounded approach to your health and fitness and one that covers all the areas within your control (outside of just training). Health and fitness is life!


A) Strength

5 sets of:
5 Back squat
– Rest 60 seconds –
10/10 Single-Arm dumbbell row
– Rest 2-3 minutes –

B) Conditioning

10 minute AMRAP: 
1 Deadlift (50/35 kg)
1 Hang power clean (50/35 kg)
1 Front squat (50/35 kg)
1 Push press (50/35 kg)

*5 Burpees every time the bar settles on the floor


11 Dec 2015 – Recovery Day


Rest & Recovery!

We want you to be as fresh as a daisy (or as close as possible...) for the 12th & Final Christmas Cracker on Saturday, so Friday is a mandatory rest and recovery day. Spend the time you would normally be at the gym sleeping, or doing some specific mobility work.

Not sure what you should do? Why not tackle the yoga sequence Coach Phil sent out at the beginning of the Crackers?

See you on Saturday!

20 Nov 2014 - Sex, sleep & supplements


It's time to open Pandora's box (make whatever witty comments you like given the title of the blog) and take a look at a few different types of supplements...

The Best Supplements for Better Sleep

ZMA: This is a blend of the essential minerals, Zinc and Magnesium with the goal of supporting recovery from exercise via improving the quality of your sleep. Zinc is thought to play a role in the regulation of normal DNA synthesis, cognitive (brain) function, normal fertility & reproduction along with the metabolism of macronutrients and synthesis of new proteins.

Magnesium is essential for the maintenance of electrolyte balance, healthy metabolism, functioning of the nervous system, cell division and protein synthesis. 

Studies have shown that supplementing with ZMA can help the body achieve deeper levels of REM sleep – the stage of sleep where all the magic happens! So the more/better quality REM sleep we can get, the better. (Read our previous blog on why you need to get better sleep, and more of it...)

Taurine: This is an amino acid that is thought to have several benefits: Lowering blood pressure, fighting inflammation, detoxifying the organs and protecting the heart. In some circles, Taurine is known as the amino acid of anxiety control and stress management as it helps lower the stress hormone, Cortisol. Taurine also elevates levels of GABA which is a chemical neurotransmitter that has soothing effects on the nervous system, hence its helpful effects on improving sleep.

The Best Supplements for Recovery

Sleep: Ok, so not a supplement, but better sleep improves your recovery and your ability to keep crushing it at the gym.

Fish oil: The list of potential benefits for taking regular doses of fish oil are endless: body composition, insulin sensitivity, cognitive function, fat oxidation, cardiovascular health, etc.

With regards to recovery, fish oil has been shown to reduce inflammation. Inflammation is a natural response that happens in response to a stressor on the body. Exercise is a stressor, but it is an acute (short-term) stressor that can be healthy as we adapt to it. Fish oil has been shown to reduce this inflammation which helps speed up our recovery and adaption from exercise.

A good fish oil supplement has a good EPA:DHA (fatty acid) profile. You can read all about that here if you like, but we recommend PurePharma's 03, or Genetic Supplements Fish Oil.

Protein: Protein is the building block of our muscles. During training, we break down these tissues through the stress of strenuous activity, so having a post-wod shake can help speed the process along.

Most protein shakes these days have a variety of other ingredients designed to reduce stress hormones, decrease inflammation, etc etc. It can be a minefield to know what to choose.

We have tried many a products in our time, and we stand behind Genetic Supplements Matrix Recover.

Best Supplements for Sex (what you were REALLY reading this blog to find out...)

Exercise: A good sex life and a strong sex drive has been linked on hundreds of occasions to fitness levels. Not only are our bodies 'fitter' and 'healthier' so everything is working as it should, but we feel more confident about ourselves and we appeal more to potential partners...thus increasing the likelihood of getting some!

Remove household toxins: There are various forms of harmful toxins that haunt our homes and can be putting a damper on testosterone production. From household cleaning detergents to pesky moulds.

Healthy fats: Our body is made up of a huge portion of (good) fats, every single cell in your body has a fatty phospholipid layer, this includes the sex cells. Healthy fats are also thought to boost production of sex hormones like testosterone.

These healthy fats include olive oil, coconut oil, avocado, nuts/seeds and fish oils.

All the above supplements are great and we use them all from time to time, but is there something else we can use? An 'all-in-one' perhaps? Funny you should ask...

The Best All-in-One Supplement to help you get leaner, stronger, fitter, recover faster and stay healthy and happy for the rest of your life.

Yes a long title for this supplement, but we feel one as such as this deserves a title of great length....

Our secret supplement is this: Optimal Nutrition.

I can almost hear your sighs of dismay now. If only there were a magical pill that would make everything right with the world. There's not. Sorry to disappoint you.

If you have an optimal diet, one that fits your needs and your lifestyle, you won't need to spend an extra penny on numerous supplements. You can get all the protein, healthy fats, vitamins and minerals from your daily chow. (Read our thoughts on nutrition here and also here).

"Failing to plan is planning to fail". If you do not address your nutrition, then you are doing yourself a disservice. If you want to back up all the hard work in the gym and get the results you want and, most importantly, live a long and happy life, you need to eat to reflect that.

It's that simple.


Run 500m
50 Over the tyre jumps
50 Deadlifts 60/40kg
50 Wall balls 9/6kg
50 Ring dips
50 Wall balls
50 Deadlifts 
50 Over the tyre jumps
Run 500m
(Time cap: 22 minutes)

16 Nov 2014 – Skills and Drills


Sunday is all about the skills (a nice recovery from Saturday's 'Sham'!) We'll be introducing you guys to some new drills to help improve your snatch tekkers...

A) Overhead squat w/ 3 second pause: 5 x 3

B) Heaving snatch balance + hip snatch: 5 x 1+2

C) 12 min EMOM
Odd: 5 Hang snatch
Even: 15 kettlebell swings (24/16 kg)

*Add load as needed, as long as good form and positions can be maintained

11 Sept 2014: WOD and Why More Zzzzz’s = More Gainz

Workout of the Day

A) Skill Work: Hang Power Clean
B) 3 Rounds for Time:
Run 600 m
15 hang power cleans
15 over the bar burpees

Rx for Beginners: 40/30 kg
Rx for Intermediate: 50/35 kg
Rx for Advanced: 60/40 kg

Why More Zzzzz’s = More Gainz

Lately Phil and I have noticed something slightly amiss with our training. We haven’t felt as prepared going in to our WODs, or felt like we could lift as heavy during our strength sessions. We even seemed to be taking longer to recover from our training than we normally would do.

Any guesses on why this is?

It’s because, for the past couple of weeks, we haven’t gotten enough of that beautiful, magical elixir, SLEEP.

I have been reading up on sleep, how much you should get, the different stages, how to give yourself the best sleep, and, most importantly, why you need it. The website, Mark’s Daily Apple, and CrossFit Journal, have proven to be the most informative, giving me tons of reasons why you need more of those Zzzs (or Zeddddss, if you're Phil).

First and foremost, the main reason why you need more sleep is that no one likes hanging out with a Grumpy Gus. The less sleep you have, the grumpier you are = Zero Friends (this equation I figured out on my own, no need for Mark’s Daily Apple).

Then there are the more scientific reasons…

A chronic lack of sleep (getting 6 or less hours of quality sleep for multiple weeks, which is an all too common scenario in our hectic worlds) means that in the long term, you are more prone to diabetes, heart disease and other metabolic issues. Check out this article for a breakdown as to why - Damn that lazy rev-erb!

Getting even more specific, a chronic lack of sleep will also have a significant, much more externally observable, affect on your athletic performance. 

In our experience, what the vast majority of people want to achieve from their training is an increase in lean muscle mass. Why, you ask? Lean muscle mass typically goes hand in hand with improved strength, fat loss, and in general makes us feel good because we look good. 

 Mark’s Daily Apple cites many different studies and reports, all pointing to one common denominator: Lack of Sleep is Bad for Gainz.

If you are regularly getting 6 or less hours of sleep per night, your body is being subjected to increased level of cortisol aka the ‘Stress Hormone’ (not bad in small doses, very bad in regular, large doses!) and decreased level of testosterone, which is an integral hormone for muscle development.

Furthermore, and potentially one of the reasons why Phil and I were finding it difficult to recover after training, when you enter ‘slow wave sleep’ (the sleep cycle before REM which happens about 15 minutes after falling asleep), your body begins to secrete hormones such as prolactin, gonadotropin (I mean seriously, who comes up with these names?!) and the all-important Growth Hormone. Together, these hormones aid in tissue repair, which is absolutely necessary if you are going to aim to hit another WOD the next morning.

So, my apologies for potentially just preaching to the choir with this blog (with a few big, science-y words added in). Even though you may not have known why EXACTLY sleep is important to your health and athletic performance, we all know that we should get more sleep. And better quality sleep at that. So HOW do we do this??

Below are a few tips that have worked for me in the past... 

1) Stop using your phone or any other electronic gadget as an alarm clock. 
Having your phone close by keeps you connected to the stress of the real world when you're meant to be sleeping. I’ve even been known to wake up in the middle of the night and, without even thinking about it, check my phone for messages! Keeping your phone in another room will help you get a more relaxed, deeper sleep.

2) For one week, aim to go to sleep 15 minutes earlier.
Think of what you can accomplish in 15 minutes... not a whole lot! So why not sleep during this time?? 15 minutes doesn't seem like long, but in one week, that adds up to just less than 2 additional hours of sleep. If 15 minutes seemed doable, the following week, try getting to sleep 30 minutes earlier than normal.

3) Cut down on your coffee intake (this worked better for Phil than it did for me...).
Don't go cold turkey, but try limiting yourself to 1 cup per day and not having any later than mid-afternoon. Similarly to not using your phone as an alarm clock, this will lend itself to a more relaxing, deeper sleep. 

Have any other suggestions that worked for you? Let us know in comments!