ring dips

05 Oct 2016 – WOD


A) Conditioning
24 rounds of 20 seconds on : 10 seconds off, alternate between
Front squats (50/35 kg) 
Toes to bar
Shoulder to overhead (50/35 kg)

B) Gymnastics
5 rounds, for quality:
5 Ring dips
*Pause for 2 seconds at the bottom and top of each rep
30 second hollow hold
5 Strict Chest to bar pull-up (or chin-up)
* Pause for a full 2 seconds at the bottom and top of each repetition
30 second arch hold

25 Sept 2016 – WOD


CrossFit (11 am - Noon)

A) Conditioning
5 Rounds, each for time:
30 Calorie row
30 Box jumps (24/20 in) 
30 Wall balls (9/6 kg)
- Rest 2 minutes between rounds

Competition Class (9.30 - 11 am)

A) Weightlifting
In 15-20 minutes, build to a heavy complex of:
1 Power Clean + 1 Hang (squat) clean + 1 Push jerk + 1 split jerk

B) Gymnastics
Ring dips, unbroken: 6 x 10-12
 - Rest 2-3 minutes between sets

C) Conditioning
5 Rounds, each for time:
30 Calorie row
30 Box jumps (24/20 in)
30 Wall balls (9/6 kg)
- Rest 2 minutes between rounds

Engine Work (8.30 - 9.30 am)

5 minutes
Buy in with 750/650m Row
In remaining time AMRAP:
10 Kettlebell push press
10 Burpees

5 minutes rest

5 minutes
Buy in with 500/400m Row
In remaining time AMRAP:
10 Kettlebell front squat
10 Burpees

5 minutes rest

5 minutes
Buy in with 250/200m Row
In remaining time AMRAP:
10 Kettlebell thrusters
10 Burpees

01 Sept 2016 – "Jerry" & the Importance of Monostructural Training

The Importance of Monostructural Training

How many of you see a running workout programmed on the blog and then promptly cancel out?

Do you see a rowing workout and then suddenly “fall ill”?

Well, if you are missing these sessions, you are missing one of the most important aspects of your training!

You know that feeling you get when you’re in the middle of a workout like you’re about to pass out? What about when it feels like you’re sucking on fumes and you cannot catch your breath? Or what about that feeling you start a workout way too fast and then crash and burn in spectacular fashion halfway through?


That's actually called breathing, it's called pacing and its called your aerobic capacity. Did you know that one of the best ways to train these elements is with monostructural work?

We have talked about the aerobic system before, but to re-cap, its pretty damn important. The aerobic system forms the foundation for the anaerobic and the ATP systems. If you want to be good at higher intensities, you first have to have a strong aerobic base.

The better developed our aerobic system, the longer we can keep fatigue at bay during exercises of higher intensities and the quicker we can recover during periods of rest.

Apart from helping you survive in CrossFit workouts, giving you the ability to perform at higher intensities and helping you recover faster, did you know that a strong aerobic system can actually make you stronger?! Yup, you can increase your lifting with aerobic training.

Do we have your attention now?….

One way we can effectively develop the aerobic system, and also teach you how to pace yourself and also to breathe effectively is via monostructural work.

Last week we programmed the following workout…

B1) 400m time trial

- Rest 7-10 minutes -

B2) Every 2 minutes, for 20 minutes:

Run 400m @ 80-85% of your pace from A1

*Your aim is to be consistent

In this session, this is what we trained (and what you missed if you were one of the many people that cancelled out when the workout was posted!):

1. We tested a max effort 400m sprint, which gives us a great insight into your anaerobic power.

2. In B2, we trained your ability to recover between intense efforts (a great sign of a strong aerobic system is good recovery).

3. We trained your ability to effectively pace your repeat efforts – could you maintain the times?

4. …and you definitely worked on how to breathe during periods of work and periods of rest!

Can’t we practice this in other workouts?

Sure you can try, but when you're performing power cleans, wall balls and toes to bar, do you think you can also concentrate on your ability to pace the workout and control your breathing? Probably not! Technique, strength and ability in performing these movements is going to be a huge limiter before your pacing comes into play. In contrast, running and rowing are relatively low skill (in comparison) which allows you to concentrate on these other importance aspects.

Can’t I do my monostructural work outside of CrossFit sessions?

Of course you can! But will you? Will you seek out a structured running/rowing/cycling/swimming programme and go out and do it on your own at six in the morning, seven at night, or first thing on a Saturday? And when you're running/rowing/cycling/swimming, will you be pacing yourself appropriately, pushing yourself to maintain the desired intensity and recovering when you need to recover? And, most importantly, will it be as much fun doing it on your own as it would be with your fellow Crazy Ones? Pretty sure the answer to all these questions is a resounding "No."

In summary, don't be a Cherry Picker. Every workout we program – whether it's a Hero WOD, a gymnastics EMOM, a chipper, a benchmark Lady, or rowing intervals – has a purpose and ultimately brings you one step closer to the Goal (with a capital "G") of being a more awesome human being. And who doesn't want that?!


A) "Jerry"

For time:
Run 1 mile
Row 2000 m
Run 1 mile

B) Bonus Gainz

5 rounds, not for time:
5 Strict pull-ups
5 Strict ring dips
- Add load as required
- Rest as needed between movements/rounds

25 August 2016 – Mark your Diaries: Kilos for a Cure is back!

After its massive success in 2015, Kilos for a Cure is back! Hosted at CrossFit 1864, the event will take place on Sunday 16 October from 9.30 am.

Did you know that breast cancer is the most common cancer in the UK, with over 50,000 individuals diagnosed per year? Although treatments are improving and fatality rates are decreasing, there is still no cure for the disease. So, we want you to contribute your efforts to support the efforts of others with Kilos for a Cure, a special WOD to raise money for the charity, Breast Cancer Now. 

We will be doing "Grace" (30 clean & jerks for time) and we'll also have a 1 RM clean & jerk competition, with prizes given out to the fastest "Grace" times for men and women in beginner, intermediate and advanced categories, the top 1 RM, and Best Dressed Athlete (think pink!).

The cost of the event is £10 to participate and all proceeds will be donated to Breast Cancer Now.


There are three Athlete Categories for the event: Beginner, Intermediate and Advanced. To be eligible for the prizes, athletes in the Beginner category will be using 35 kg (men) / 25 kg (women) for "Grace". Athletes in the Intermediate category will be using 50 kg (men) / 35 kg (women) and athletes in the Advanced category will be doing the workout as Rx, 60 kg (men) / 40 kg (women). The category you are in for "Grace" will be the same as the category you are in for the 1 RM Clean & Jerk.

Not quite at the beginner weights yet? Don't worry, you can still participate! It is completely fine and we encourage you to scale the weights according to your ability. 

How do I sign up?

It's easy! Visit the Kilos for a Cure website: www.crossfit1864.com/kilosforacure

From there, you'll be able to sign up to the Kilos for a Cure mailing list to keep updated with details on the event as they become available, such as how to register, exact timings, t-shirts, our sponsors and prizes!  

Any questions left unanswered?

E-mail maria@crossfit1864.com.

See you all there!



Every 2 minutes, for 20 minutes, alternate between A & B

A) 500/400m Row

B) 2 rounds of "Cindy"
5 Pull-up
10 Push-up
15 Air squat

*If your "Cindy" Score is 20 rounds+, consider using a weight vest for this workout

B) 5 rounds, not for time:
5 Strict pull-ups (or negatives)
5 Strict ring dips (or box dips)
- As load as required
- Rest as needed between movements/rounds

09 August 2016 – Thank you!

Thank you for the super thoughtful engagement present! You guys are the best and we can't wait to celebrate with you all at the Ball & Chain BroSesh! (more details on that soon!) x

Thank you for the super thoughtful engagement present! You guys are the best and we can't wait to celebrate with you all at the Ball & Chain BroSesh! (more details on that soon!) x


A) Strength: Back squat
A1) Every 90 seconds, for 12 minutes (8 sets): 2 reps @ 90% of 1RM
A2) 1 x max reps @ 75%

B) Gymnastics & Assistance
B1) Strict ring dip: 1 set for max reps
B2) Every minute, for 15 minutes, alternate between:

Minute 1: Strict ring dips @ 60% of above max
Minute 2: 8 Good mornings @ tempo 31X1
Minute 3: 45-60 second forearm plank (Add load as needed)

04 August 2016 – WOD


A) Strength: Split Jerk & Push press

A1) Every 90 seconds, for 12 minutes (8 sets)
3 reps @ 75% of 1RM
*Pause for 1-2 seconds in receiving position

A2) Push press: 1 x 8 reps @ 75% of push press 1RM

B) Conditioning

5 rounds for max reps of:
1.5 body-weight deadlifts
Ring dips

*As soon as you drop the bar on the deadlifts, move to the rings.
*As soon as you drop off the rings, move back to the deadlifts.
*Record your reps each round

04 July 2016 – WOD


A) Conditioning: Cardiac Output (Gymnastic bias) - Wk 3/4

12 x 3 minutes on : 1 minute rest, alternate between A1, A2 and A3:

A1) 400m Run
10 Box jumps (24/20 in) 
Max chest to bar pull-ups, in remaining time

A2) 100 Double-unders (or 90 seconds of skipping)
10 Burpees
Max ring dips, in remaining time

A3) 15/12 Calorie row
20 Wall balls (9/6 kg)
Max toes to bar, in remaining time

20 June 2016 – Let the Strength/Aerobic Cycle Begin!

In a flurry of deadlifts and box jumps, the strength cycle has ended.... So. Many. Gainz!!

Now, it's time to get in some serious Engine Work! (Don't worry, I'm not going into that car analogy again!) Our next cycle, beginning today, will be a Strength/Aerobic Cycle, focusing on developing your aerobic capacity with a secondary focus on both gymnastics and barbell strength. 

Time for Coach Phil to take the floor and get his geek on to explain what exactly this cycle is and why it's important to you....

To say I am happy with the results from Testing Week is an understatement, the progress made by everyone in the previous training cycle has been fantastic! Whilst some results were to be expected, such as the increases in 1 rep max lifts, I have to admit to being surprised to see quite so many PBs in some of the more conditioning based workouts, such as the 2000m row!

Our next training cycle is going to focus on the conditioning side of the spectrum. Now you have these new levels of strength, it is time to get you to apply it efficiently. 

What is the Aerobic System?

As the name suggests, the aerobic system produces energy (ATP) using oxygen and either fats or sugars. As such, it has a vast capacity for energy production. Provided we have fuel (oxygen, sugar or fat) we can go on producing energy indefinitely. During any low intensity efforts, this system provides the majority of our energy.

However, as this pathway requires oxygen it has limitations with regards to power. When levels of exercise intensity increase to a point at which energy is used up faster than oxygen can be supplied, we require our anaerobic systems to pick up the slack. The anaerobic systems are far more powerful and can generate ATP very quickly, but they also fatigue quickly.

Why is the Aerobic System Important?

Whilst the three energy systems (Creatine Phosphate, Glycolytic and Aerobic) are all active at the same time, the intensity and duration of the activity will dictate which pathway contributes the most energy. Generally, for any high intensity effort longer than 90 seconds to 2 minutes, we rely on the aerobic system for the majority of our energy.

So if you play any sport of moderate to high intensity that lasts longer than 90 seconds, then a strong and well-developed aerobic system is a must!

Not only is the aerobic system responsible for vast amounts of energy production, it has another vital (and often overlooked) role during activities of higher intensities...

The aerobic system serves the role of “refuelling” the anaerobic systems. The more we use our anaerobic systems the more metabolic byproducts are produced which leads to fatigue. Your body relies on the aerobic system to clear out the byproducts and restock the mechanism of anaerobic metabolism. This means you can recover faster and keep working at higher intensity.

For CrossFitters, the faster and more efficiently our aerobic systems can produce ATP, the less we rely on the anaerobic systems (which fatigue quickly), but also the faster you can recover from bouts of high intensity efforts. This includes recovering between sets, reps, breaks in a workout, etc., as well as recovery between training sessions.

What are we improving in the next cycle?

For our aerobic cycle we are looking at developing three main areas:

Oxygen Supply: This is the ability of your heart and lungs to get oxygen to your working muscles. We want to increase this supply line which means looking at building your cardiac output (ability/efficiency of your heart to pump blood), peripheral vascular network (these are the pipelines that carry your oxygenated blood, we want more!) and your respiratory system (the ability/efficiency of your lungs to bring oxygen into the system).

The more oxygen we can get into the system, the longer we can stay aerobic even as intensity creeps up. If we can stay aerobic, we won’t fatigue or “gas out”.

Oxygen utilisation: This is the ability of your tissues and cells to actually use the oxygen efficiently when it is supplied. To improve this we need to look at making changes in the muscle fibres themselves. Whilst our ratio of slow to fast twitch fibres is determined largely by genetics, we can alter their metabolic properties in favour of increased endurance in addition to making them bigger, stronger and more powerful. Here, the aim is to increase the amount of mitochondria (the power plants of the cells) and increase the concentration of enzymes used in aerobic metabolism.

Substrate availability: Substrates are the chemicals and components used within reactions; the more substrates we have that are involved in aerobic metabolism the better our aerobic system can function. Through regular aerobic training we can increase intra-cellular storage of fats/sugar and other substrates. This makes our cells more efficient at aerobic metabolism.

All together, this training cycle will develop your aerobic power (the highest amount of power we can generate aerobically) along with aerobic capacity (duration and efficiency of the system).

So what does this look like for your training?

The first stage of this cycle will focus on cardiovascular development and will feature some lower intensity methods. This is where we look to build your vascular network and the stroke volume of the heart.

The lower intensity workouts provide fantastic opportunities to work on both strength and skill of barbell (barbell cycling) and gymnastics movements (strict and kipping variations) and building your ability to handle increased volume.

Weeks 1-4: Weekly Layout

Monday: Cardiac Output w/ Gymnastics bias
Tuesday: Strength/Aerobic
Wednesday: Cardiac Output w/ Barbell bias
Thursday: Strength/Aerobic
Friday: General skill, strength & conditioning
Saturday: CrossFit Open WOD Saturdays!*
Sunday: High Intensity Continuous Training and/or High Resistance Intervals (Engine Work); Weightlifting (CrossFit); Weightlifting + Technical Skill + Conditioning (Competition Class)

*Every Saturday we are going to be working our way through the backlog of CrossFit Open workouts! Why? Because it's bloody good fun! And it gives you a ton of benchmarks going forward.

As we progress, during weeks 6-10 (week 5 will be a de-load) the intensity will begin to increase as we move towards muscular endurance side of the equation.

If I want to focus on my conditioning, which days should I prioritise?

The Cardiac Output sessions (Mondays and Wednesdays) are going to be crucial to this next cycle, so while we recommend everyone gets to these sessions, if conditioning is your top priority then make sure you attend these sessions. Engine Work on Sundays would be a great third conditioning session of the week.

If I want to focus on my strength, which days should I prioritise?

On Tuesdays and Thursdays, we will take advantage of the Strength/Aerobic Method, which makes these two days obvious ones to attend. If you stick to the Sunday Weightlifting sessions, you have three solid strength days each week.

With that said, the cardiac output days could also make great additions: one day focuses on gymnastics and one on barbell movements, both at higher volumes.

Well, there you have it gang... ALL the knowledge bombs! If you have any questions on our current cycle, e-mail Coach Phil, who will be more than happy to show you LOADS of graphics of the process of ATP synthesis!


Conditioning - Cardiac Output (Gymnastic bias)

Every minute, on the minute, for 36 minutes (6 sets per movement), alternate between:

Minute 1: 12/10 Calorie row
Minute 2: 20 seconds of chest to bar pull-ups
Minute 3: 150m Run
Minute 4: 20 seconds of ring dips
Minute 5: 15 Wall balls (9/6 kg)
Minute 6: 20 seconds of toes to bar

Gymnastics Movements & Modifications: You need to be able to keep moving for the full 20 second interval, so choose movements appropriately.

This week, perform strict gymnastics movements: 
- C2B > Pull-up > Partner assisted
- Ring dip > Box dips > Push-up
- Toes to bar > Toes to rings > Hollow hold to V-tuck

14 June 2016 – It's time to Battle!

We are very excited to announce that we will be taking part in the London Box Battles! Our first battle is a team competition against CrossFit Central London on Saturday 16 July at 2.30 pm.

What is the London Box Battles?

The London Box Battles is a league-style CrossFit competition involving boxes in and around London. With Beginner (Group C), Intermediate (Group B) and Advanced (Group A) divisions, this is a great competition for all levels of athlete, not to mention a great way to meet athletes from other boxes! 

What are the key details for our competition?

We will be going up against CrossFit Central London on Saturday 16 July at 2.30 pm. This round will be a same sex, partner competition, with a max of 15 teams from each box. Central London will be hosting the event, so any participating athletes will need to arrange travel to their gym. 

What are the WODs?

The WODs for this round have just been announced on the London Box Battles Website. You can find the WODs here. You and your partner must be participating in the same division. Not sure which division you should be in? Ask a coach for advice!

How do I register?

There is a registration fee of £30 per team. To participate, your team will need to register via the London Box Battles Registration page, here. This fee goes towards the prizes for the overall division winners and a BBQ after the event.

We will also have a sign-up sheet at the box - if you want to participate but don't have a partner, put your name down with the group you would like to compete in and we will match you up! NB putting your name on the sign-up sheet does not register you for the competition! You still need to register via the London Box Battles page.

Please email Coach Maria if you have any questions and see you all on the battlefield!

WORKOUT OF THE DAY: Testing Week, Day 2

A) The 'Other' Tests: Side Plank
Right side for max hold
- Rest 90 seconds –
Left side for max hold

B) Strength Testing
B1) Choose either front squat or back squat: Establish a 1 rep max

*Choose whichever variation did 10 weeks ago!

C) Gymnastics
C1) Choose either ring dips or push-ups: Perform 1 set for max reps
C2) Choose either strict pull-ups or chest to bar hold: Perform 1 set for max reps

D) Aerobic Capacity Test
2000m Row time trial


30 Mar 2016 – Testing Week, Day 2


A) Strength Testing

A1) Choose either front squat or back squat: Establish a 1 rep max

B) Gymnastics

B1) Choose either ring dips or push-ups: Perform 1 set for max reps
B2) Choose either strict pull-ups or chest to bar hold: Perform 1 set for max reps

C) Aerobic Capacity Test

Time trial: 2000 m Row