26 Feb 2016 – WOD


A) Conditioning

"CrossFit Games Open 13.2"
10 minute AMRAP
5 Shoulder-to-Overhead (52.5/35 kg)
10 Deadlifts (52.5/35 kg)
15 Box Jumps (24/20 in)

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

18 Jan 2016 – WOD

Do you remember the 10 General Physical Skills of CrossFit? Refresh your memory here...

Then get ready to take on Grace!


A) Conditioning
For time:
30 Clean & Jerks (60/40 kg)
- Time cap: 7 minutes

B) Weightlifting: Barbell Complex
3-5 Complexes of:
5 Push press
5 Front squat
5 Thrusters

- Rest 2-3 minutes between sets
- You choose the weight
- No dropping the bar till all 15 reps are complete

23 Dec 2015 – You asked for it.....

So you GOT IT!


1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

*Partition the reps as needed

Final Reminder of the Holiday Schedule!

Thursday 24 – Monday 28 December
No classes

Tuesday 29 December
No morning classes (evening classes as normal)

Wednesday 30 December
No 6.15am Class (all other classes as normal)

Thursday 31 December – Friday 1 January
No classes, Happy New Year!

From 2 January
Normal Schedule resumes

Have a great Christmas! xx

22 Dec 2015 – Fight Gone Bad


3 rounds, 1 minute per station, of:
Wall Ball (9/6 kg) (10/9 ft)
Sumo Deadlift High Pull (35/25 kg) 
Box Jump (20 in)
Push Press (35/25 kg)
Row or Airdyne (calories)
– REST –

* Rotate immediately to the next station every minute, the clock does not stop or reset between stations.

16 Dec 2015 – Deadlifts & 'Annie'


A) Strength - Deadlift

A1) 15 minutes to establish a *heavy set of 3 reps
*There is a difference between “heavy” and ”max”. Max is everything you have – if it’s a little ugly, it’s ok. 'Heavy' means that it is the highest load we can get without loosing technique or positions. 
A2) Drop to 90% of A1 and perform 3-5 more sets of 3 

B) "Annie"
Double Unders
*Time cap: 10 minutes

25 Nov 2015 – The Change Challenge, Step 2: Getting Personal

What makes The Change Challenge different from - and better than - other nutrition challenges you’ve seen in the past?? We make it personal.  Once you’ve successfully hit your metabolic re-set in the first 3 weeks, we take you the next step to individualising your nutrition to make sure you are getting the nutrients you need to hit your goals, whether they’re weight loss, weight gain, or performance-based.

Read on to find out what the final 3 weeks of The Change Challenge has in store for you…

The Change Challenge, Step 2: Getting Personal


When we think about improving our nutrition to benefit our health and fitness there are many areas we can look at: Food quality, calorie intake, macronutrient breakdown, meal timings, supplementation etc.

For the first 3 weeks of the Change Challenge we have you focus on the QUALITY of your food.

Food quality should always be the priority; it’s senseless to have a calorie target or macronutrient breakdown if you are getting your 2500 calories from pizza, cans of coke and sweets. As CrossFit Founder Greg Glassman so eloquently put it, ”If you want top fuel-type performance, you need top fuel; you can't just piss into the gas tank."

So, if you were successful maintaining 90%+ compliance during Step One, then we are going to progress you onto a calorie target and macronutrient breakdown. 

If you do not manage 90%+ compliance during the first three weeks, the Habits will remain your focus. You are going to get much more benefit (and less stress) from focusing on maintaining food quality.


At the beginning of Step 2, you will be given four numbers:

Total Calories: Total amount of food you can eat in a day, based on your activity levels and goals
Protein (g): Total amount of your daily calories made up from protein (meat, fish etc)
Carbohydrates (g): Total amount of your daily calories made up from carbohydrates (veggies, fruit, rice etc)
Fat (g): Total amount of your daily calories made up from fat (oils, nuts, avocado etc)


1.      Stick within 5% calorie allowance
2.      Stick within 5% of your macronutrient targets
3.      Eat protein (meat/fish), source of carbohydrate (veggies/fruit), source of fat, everytime you eat

Why do I need a calorie target?

Simply because calories matter. If your goal is to gain weight/muscle you have to eat, a lot! This is usually a calorie number more than the calories you churn through in your day-to-day activities and training sessions. Conversely, if you want to lose weight/fat you need to eat less, and this generally has to be at a deficit of your maintenance level of calories. 

Be mindful that this must be a controlled increase/decrease in calories. As such overall calorie intake can change week to week depending on the results you are experiencing and your present goals.

Gorging on food and taking in too much will lead to 'bad' weight gain (read: fat), and a drastic calorie reduction will often lead to a stall in weight loss, poor performance in the gym and even metabolic dysfunction (read: bad news bears).

There is conflicting information out there regarding the importance of calories, but we know it is not as simple as 'calories in vs calories out'.

The human body is not a predictable machine and there are countless internal and external variables involved in how our bodies operate. This helps to explain why calories cannot be balanced like your bank account, and why people never seem to gain or lose weight precisely as calculated by calorie targets.

To further elaborate, let's say two people eat the exact same meal of 2 large slices of meat feast pizza with a mixed salad and washed back with a bottle of beer, followed by a slice of cheesecake. One is a 28 year old female who trains CrossFit 5 days a week CrossFit, has a body fat of 18% and eats 'clean' every day of the week (this meal is her 'cheat meal'). Our second person is a 55 year old male who is overweight, has a body fat of 35%, spends all day sat behind a desk, does little to no exercise and eats processed food every single day. These two individuals will process the same meal in two very different ways, despite it being the same number of calories and macronutrients.

…and here is where we loop back round to our food quality. When you are given your calorie targets we expect that you do your best to make these calories up from the same whole, healthy, real foods you have been getting used to over the last few weeks.

What is macronutrient breakdown, and why do I need it?

This refers to the breakdown of your daily calories into grams of protein, carbohydrate and fat. Altering these numbers can have a large impact on body composition and performance.

Protein is commonly referred to as 'the building block of muscle'. Protein is used to rebuild and repair muscle tissue during stages of recovery and to keep our bodies functioning. You mostly hear people talking about how much protein they have, or how many shakes they can smash down. In reality most of us only need around 1 g per lb of bodyweight. Even if you want to gain muscle, more protein is not really going to make a difference.

Carbohydrates are the fuel for higher intensity activities, and its intake helps replenish tough workouts and also helps signal to cells to use ingested protein to build/repair muscle tissue. As such, some experts say that carbohydrates actually play a more important role in the muscle-building process than protein. If you do lots of high intensity training (like CrossFit), you need more carbohydrates than those who do low level activities (walking etc), but the exact number can differ from person to person depending on their size, activity levels, tolerance etc.

Our last macronutrient is fat. Every single cell in our bodies is partly composed of fat and they are involved in many of the processes in our body. Thus, fat is vital for proper health and function of our hormones. For most of us we need between 60-120g per day, again differing depending on size, goals, training etc.

As mentioned before, when you sign up for The Change Challenge, you get access to tools and resources to track your progress and compliance so you can see exactly how you are performing. Are you hitting your calorie and macronutrient targets? Are you staying above 90% compliance? Let us handle that hard work for you! 

Sound amazing? Of course it does! Ready to get signed up? Click here to register via Team up or e-mail Coach Maria. Questions on The Change Challenge? E-mail Coach Maria:


Testing week, Day 3

5 rounds for time of:
12 Deadlifts (70/47.5 kg)
9 Hang Power Cleans (70/47.5 kg)
6 Push Jerks (70/47.5 kg)

11 Sept 2015 – Weightlifting Strength Development

A massive thank you to everyone who came out for our Birthday Party! 


A) Weightlifting Strength Development

A1) Snatch grip push press: EMOM x 7, Perform 2 reps
A2) Muscle snatch: EMOM x 7, Perform 2 reps

B) Conditioning

"CrossFit Games Open 11.1 / 14.1"
10 minute AMRAP:
30 Double Unders
15 Power Snatches (35/25 kg)

25 Aug 2015 – WOD

Before you read any further, check Beyond the Whiteboard for your previous 3RM back squat (or 1 RM or 2 RM back squat....)

A) General strength
A1) Back squat: 15 minutes to establish a 3 rep max
Do you know what number you're aiming for??
A2) Back squat ladder – At % of above 3 rep max

Perform 10 reps at 75%
Perform 3 reps at 95%
Perform 15 reps at 70%
Perform 3 reps at 90%
Perform 20 reps at 65%
– Rest 2-3 minutes between sets

22 Aug 2015 – CrossFit-isms and Fran

Time to brush up on your CrossFit-isms!

In CrossFit, we present you with loads of challenges… learning complex Olympic lifts and gymnastics movements, pushing your body (and mind) to its limits with every beastly workout, and the greatest challenge… knowing what the hell we’re talking about! To help you, today's blog defines our CrossFit-isms: the acronyms, abbreviations and completely foreign lingo you will hear during each session.

CF1864: CrossFit 1864, obvs!
WOD: Workout of the Day
CrossFit Mainsite: The CrossFit website ( When CrossFit first began, workouts were originally (and still are) posted to this website daily and athletes would comment with their scores.
Box: The standard name for a CrossFit gym (‘I’m headed to the box for the 6 pm WOD’)
Tekkers: Short for ‘Technique’ for a lift or gymnastics movement
Mob: Pronounced ‘mobe’ and referring to Mobility and stretching
PB: Personal Best Lift
Rep: Repetition. One performance of an exercise.
Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat. 
Rx: As prescribed. WOD done without any adjustments in weight and/or movement as it is programmed.
Scaling/Scaled: Adjusting the Rx weight or movement to suit an athlete's level of fitness. i.e. Pull ups scale to ring rows
RM: Repetition Maximum. Your 1RM is your max lift for one rep.

AMRAP: Perform As Many Rounds (or reps) as Possible in a given amount of time
EMOM: Every Minute on the Minute. Read more about EMOMs and Alternating EMOMs here.
RFT: Rounds for Time
Tabata: 20 seconds of work followed by 10 seconds of rest. The classic Tabata is 8 rounds of 20 seconds work and 10 seconds rest for a total of 4 minutes.

C&J: Clean & Jerk
GTOH: Ground to Overhead (Move an object, most often a barbell, from the ground to overhead in one or two movements).
STOH: Shoulder to Overhead (Move an object, most often a barbell, from your shoulders to overhead, in one movement)
HSPU: Handstand Push up

Benchmark WOD: A workout originally programmed by CrossFit Mainsite that athletes use to track their current level of fitness and progression. These include Open workouts, Hero WODs and The Girls.
The Girls: Several classic CrossFit benchmark workouts that are given female names. The names of these workouts are arbitrary and not named after actual girls.
Hero WODs: Several CrossFit benchmark workouts that are named after actual military, law enforcement and firefighters that have died in the line of duty. 

Now get ready for our most well-known Girl....


A) Skill Development: Fran Prep!

B) Conditioning
Thrusters (42.5/30 kg)
Pull-ups (Jumping pull ups)

0 to 1.30 - Round of 21 Thrusters
1:30 - 3.00 - Round of 21 Pull-ups
3:00 - 4:00 - Round of 15 Thrusters
4:00 - 5:00 - Round of 15 Pull-ups
5:00 - 5:30 - Round of 9 Thrusters
5:30 - 6:00 - Round of 9 Pull-ups

10 Aug 2015 – Got Goals? We want to know about them!

How are your Visions shaping up? Do you have your 1, 3, 6, 9, 12 month goals written down? Well, we want to know about them! 

Now that you've got your goals, the next step is to let your coaches and your fellow athletes know about them. 

What we want you to do is...

1) Write your 1 year goal on the final page of your goal setting pack in BIG, BOLD letters.

2) Bring your completed Goal Setting Pack and Goal Page in to the box and give it to one of the coaches OR email the completed pack to

3) We will take a picture of you with your goal to put up at the box or we will post the final page up on the wall.

4) We'll take note of your goals and follow up with you shortly with any suggestions we might have to help you out.

Looking forward to reading all about how you are going to smash the next 12 months!

PS If you don't yet have a Goal Setting Pack, let me know ASAP and we can get you a copy


A) General strength
A1) Push press: 15 minutes to establish a 1 rep max for the day
A2) Take 80%+ of A1 and perform 3 sets of:
3 Push press + 3 Push jerk

B) EMOM 5 Thrusters
With a continuously running clock complete 5 thrusters every minute:
From 0:00-5:00 use 30/20 kg
From 5:00-10:00 use 40/30 kg
From 10:00-15:00 use 50/35 kg

Continue adding 5-10kg every 5 minutes for as long as you are able. Post total number of reps completed.

05 Aug 2015 – Your Vision & Goals

Google “Goal Setting CrossFit Blog” and you will quickly find that every CrossFit box in the world has posted a blog on setting goals.

I. Hate. Goal Setting Blogs.

I hate that they always come out on 1 January (sooooo predictable), I hate that they always say the same things (Are your goals S.M.A.R.T? Have you thought about booking in a PT session to get you to your goals?) and the thing I hate most is that one month after the blog has gone up, everyone tends to completely forget about the goals they posted and the promises they made to themselves.

But, here I am, writing a blog about setting goals, because it's actually really damn important.

Why do we set goals?

Goals are important in every aspect of our life because they give us direction. With a goal in mind, we know what we're working towards. They also give us 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. They also give us benchmarks so we can see how much we’ve progressed. As coaches, it’s imperative that your athletes have goals (and that you know what they are) so that you know how you can help them in their training.

So guess what? It’s time to set your 1 year goals!

Here’s the deal…

I have put together a goal setting pack for everyone at the gym. You can either take a printed copy from the box or download a word doc version from the email hitting your inboxes soon and fill it out on your computer (if you’re too technologically advanced to use a pen and paper…)

The Steps to Setting Your Goals…

We’re going to start with a vision….

A vision is your picture of where you see your health and fitness in one year. This vision creates a clear picture and will help lead you to your goals and make them powerful and meaningful to you. Revisit and re-read this vision regularly, it will keep you heading in the right direction!

Now it’s time to extrapolate some goals from that vision.

What are goals? They are specific, they are measurable, they are a challenge, yet attainable, they are time-bound, and when they are written, they use present language (had to get the S.M.A.R.T. acronym in there somewhere!).

Think about what goals you need to achieve in one year to make your vision a reality. Now write that down, these are your one year goals.

Now think about what goals you need to hit in 9 months to make that vision a reality. Write that down. These are your 9 month goals.

How about in 6 months…. What goals do you need to achieve in 6 months to make your 1 year vision materialise?

3 months? 1 month? Write it alllll down in your pack.

All done? Wicked! You’ve got a series of goals (1, 3, 6, 9 and 12 months) that you are working towards for the next year. Pat yourself on the back, give yourself a chest bump, put the pack away and forget it ever existed.

Wrong. Think again.

There's one trait a goal possesses that I didn't mention before.... A goal is an end sought after with integrity

What does this mean? Well, in our tight-knit community that we love and cherish deeply, this means that, by setting your goals, you are accountable to all of the other members at CF1864 who have also set 1 year goals. It is your responsibility to work hard towards your goals, to not sandbag your attempts, and to reach the benchmarks you set for yourself because your fellow athletes are depending on you, just as you are depending on them.

Whoa. That’s deep.

What Phil and I want you to do next is share your goal with your fellow athletes. The last page in the pack is left blank. Write your goal in BIG LETTERS. Take a picture of yourself with your goal and post it to Facebook or Instagram (#herestothecrazyones #goals2015 ), or give that paper to us and we’ll post it up at the box.

Need help with any of this? Let us know!

NB This is taken largely from lululemon’s goal setting strategy, which, following loads of research, was the best goal setting strategy I could find. I highly recommend you check out their website and explore your visions and goals beyond the health and fitness domains.


A) General Strength
A1) Overhead Party
EMOM perform 3 shoulder press. Men start with 30kg and women with 20kg pounds.
- Add 2.5-5 kg each minute until failure.
- When you cannot complete the shoulder press move on to performing 2 push press every minute.
- When you cannot complete the push presses move on to performing 1 push jerk every minute.
- When you fail on the push jerks, the workout is over.

B) Conditioning
3 rounds for time:
12 Front squats (60/40 kg)
12 Burpee pull-ups

*Compare with your results from 31 Jan 2015