rowing

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 Sept 2017 – Summing up this week's Recovery Protocol

The Value of Foam Rolling(ANY DAY)

Foam rolling is a self-myofascial release (SMR) technique that is used to inhibit overactive muscles. In simple terms, foam rolling is a self-massage to relieve muscle tension and release trigger points.

The body’s soft tissue is comprised of not only muscles, tendons, and ligaments, but also a very thick and large web of connective tissue called fascia. This soft tissue can sometimes get irritated and adhere together, either from direct trauma, repetitive stress, or even postural imbalance.

Once an area stiffens up from these adhesions, your body’s range of motion will start to diminish. Not only can you feel stiff, sore and achy, but this stress and stiffness can increase the risk of injuries.

By foam rolling regularly, you can work out these adhesions to help improve the quality of your tissues. This improved tissue quality can increase your performance in athletic endeavors, help reduce pain from any bad postural habits and reduce injury risk.

Foam rollers are a quick and easy tool that can be used on a daily basis. Rolling out major muscle groups is a great way to start a workout because it helps warm up the tissues, or it can be effective at the end of your workout because it will help increase flexibility of an area that’s already warm from exercise.

The simple how-to of foam rolling

  • To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight.
  • You should roll slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much as possible. These painful spots are the areas that require the most attention.
  • You should slowly start to feel if an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area.
  • The goal is to restore healthy muscles – it is not a pain tolerance test.
  • You should spend anywhere from 30 seconds to 2 minutes on each muscle group you roll out, depending on how tight and restricted the tissue is in that area.

    The more often you use the roller, the easier it will get.

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting

A1) Snatch
Performed as singles:
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 x 3 @ 80%

A2) Snatch Pull
4 x 3 @ 85%

Competition Class (9.30 – 11 am)

A) Gymnastics
For time:
15 Strict Handstand Push-ups
– Rest 1 min –
12 Strict Handstand Push-ups
– Rest 45 secs –
9 Strict Handstand Push-ups
– Rest 30 secs –
6 Strict Handstand Push-ups

B) Weightlifting

B1) Snatch
Performed as singles:
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 x 3 @ 80%

B2) Snatch Pull
4 x 3 @ 85%

C) Conditioning
21-15-9
Squat snatch (42.5/30 kg)
Chest to bar pull-up

Engine Work (8.30 – 9.30 am)

A) Conditioning
5 rounds for reps of:
1 minute: Sumo deadlift high pull (35/25 kg)
1 minute: Push press (35/25 kg)
1 minute: Rowing
1 minute: Rest

WEEKLY MINDSET FOCUS

WEEKLY RECOVERY PROTOCOL

- Foam roll for 5-10 minutes before or after class.
- Do this with intent i.e. No phones or social media!
- If you have a foam roller or mobility balls at home, foam roll before bed and make it part of your nighttime routine

05 July 2017 – WOD

WORKOUT OF THE DAY

A) Strength

4 sets of:
8/8 Bulgarian split squat
60 second wall facing handstand hold
8/8 Single arm high pull

B) Conditioning

In teams of two, with only one partner working at a time…

Complete a 5 minute AMRAP of:
Rowing or Assault bike for calories

Immediately into...

a 5 minute AMRAP of:
Wall ball (9/6 kg)

Immediately into...

a 5 minute AMRAP of:
Rowing or Assault bike for calories

MOBILITY DRILL OF THE WEEK

10 Jan 2017 – Our Pre-Whole Life Challenge Huddle and the Baseline

The Whole Life Challenge is fast approaching and we want to make sure Team CrossFit 1864 is fully prepped, thoroughly briefed and ready to smash this 8 week challenge!

Our Pre-Whole Life Challenge Huddle

To help explain more about the Whole Life Challenge, and share our tips and advice, as well as answer any questions you might have, we will be hosting a Pre-Whole life Challenge Huddle at the box on Friday 13 January at 6.30 pm (after Open Gym). Can't make it to the gym that day / time? Don't worry, we'll be Live Streaming the huddle via YouTube! Can't make it to the gym and won't be near a computer? Again, we've got you covered! We'll be sending the video around to the members of Team CrossFit 1864 so you can watch it whenever you have time and e-mail us if any of the questions you have weren't answered during the huddle. 

The Whole Life Challenge Baseline

Before our Challenge begins, we need to set up a baseline, something that you will be able to look back on in 8 weeks and chart your progress...

On Saturday 21 January, all of our class WODs will serve as our Whole Life Challenge baseline WOD, which we will re-do at the end of the Challenge (these classes are still open to all members, regardless of if you have signed up for the Challenge or not). This workout is part of your “Body and Fitness Inventory,” and it is an important event because it establishes your starting point. On Saturday, we will also be taking a few numbers: weight and waist and hips measurements. 

If for any reason, you can't make it to any of the classes on Saturday, please let us know and we will plan another session to establish your baseline.

There's still time!

Haven't signed up for the Whole Life Challenge yet, but want to get involved? There's still time!

Simply click here to register and make sure you join Team CrossFit 1864!


WORKOUT OF THE DAY

A) Strength / Conditioning
Every minute for 12 minutes, alternate between:
Minute 1: 10 Romanian deadlift
Minute 2: 10 HSPU
Minute 3: 50 Double unders

B) Conditioning: Rowing
4 x 2 minutes on : 2 minutes off
*Aim for sub 2km PB pace
 

MOBILITY DRILL OF THE WEEK

28 May 2016 – Meet "Jackie"

WORKOUT OF THE DAY

A) Conditioning

"Jackie"
For time:
Row 1000m
50 Thrusters (20/15 kg)
30 Pull-ups

B) Gymnastics

Every minute, on the minute for 12 minutes (4 sets per movement), alternate between:

Minute 1: 30 seconds chinese plank, prone
Minute 2: 20 second wall facing handstand hold
Minute 3: 20 second ring support

And remember....