sandbag carry

19 Sept 2018 – WOD

WORKOUT OF THE DAY

A) Strength: Deadlift
3 x 2.2.2 @ 80% 1RM
* 25 seconds rest between doubles
* 4 minutes rest between sets

B) Accessory
Every 60 seconds, for 16 minutes:
10 Single leg deadlifts, left leg @ 3011
10 Single leg deadlifts, right leg @ 3011
8 Barbell glute bridge
45-60 second plank hold
* Add load if needed

Followed by
With a partner complete:
800m Heavy bearhug sandbag carry, performed with as few breaks as possible
* Switch with partner once you have to drop the sandbag

14 July 2017 – WOD

WORKOUT OF THE DAY

A) Conditioning
6 sets, each for time:
500m Row
* Rest 90 seconds between efforts

B) 3-5 rounds:
10 GHD Hip extension
50m Single arm farmers carry, per arm
100m Sandbag carry, unbroken

ENGINE WORK: AEROBIC CAPACITY

A) Warm-up
4 x 300m
* Rest 1 minute between sets

B) Lactate Threshold: Row
5 sets of:
500m @ Fast pace
250m@ Easy pace
250m @ Fast pace
250m @ easy pace
* Rest 2 minutes

Pacing
Fast: Slightly faster than 2km PB pace
Easy: Average pace from warm-up

MOBILITY DRILL OF THE WEEK

09 Apr 2017 – WOD

WORKOUT OF THE DAY

Specialist Sundays: Gymnastics (11 am – Noon)

A) Gymnastics Skill: Front Lever Tuck
10 x 1/1 Pull to inversion to single leg lever descent

B) Gymnastics Strength
5 x 2 minutes on : 1 minutes off, each movement for max reps:
Strict Chest to Bar Pull-up
Hollow hold
Strict Pull-up
Strict Knees to Elbows
Strict Toes to Bar

Competition Class (9.30 – 11 am)

A) Gymnastics
3-5 Sets:
3 Strict chest to bar pull-ups
3 Kipping chest to bar pull-ups
1-2 Bar muscle-ups
* Rest as needed between sets
*The goal is to complete the set without coming off the bar

B) Conditioning
18 minute AMRAP in teams of 2:
12/9 Calorie row
9 Box jump overs (24/20 in)
6 Dumbbell hang squat cleans (22.5/15 kg)

C) Midline
Every minute, for 12 minutes, alternate between:
15-20 second L-Sit
1 minute sandbag carry

Engine Work (8.30 – 9.30 am)

A) Conditioning
Working with a partner, complete 2 rounds each
P1: Run 1 mile

P2: AMRAP until partner 1 returns:
15 Calorie row
15 Sandbag squats

06 Apr 2017 – Announcing the Hens vs. Stags WOD!

Announcing the Hens vs. Stags WOD

Did you know that we have a whopping EIGHT engaged (or very newly married, ahem Mr and Mrs Strongside) couples at the gym? To celebrate their forthcoming marriages and to kick off the 2017 CrossFit 1864 Wedding Season in style we're hosting the Hens vs Stags WOD. Join Team Hench Hens (Coach Maria, Gabs, Liv, Sarah, Lis, Luce, Alanna and Zeynep) or Team Swole Stags (Coach Phil, Ben, Lance, Gareth, Rob, Mike, Simon and Ritchie) on Saturday 6 May from 9 am for a Battle of the Sexes to see who really rules this roost!

We'll be posting more details soon, but be sure to sign up via Team up here.

*This session is free to all CF1864 Members
** As with any Hen or Stag Do, fancy dress is strongly encouraged!


WORKOUT OF THE DAY

A) Shoulder Pre-hab: Bulletproof Shoulders

B) Conditioning
In teams of 2, for time:
40 Sandbag squats
20 m Weighted crawl, each
40 Sandbag ground to over the shoulder
20m Weighted crawl, each
40 Sandbag step-ups (20 in)
20 m Weighted crawl, each
400m Sandbag carry, bear hug hold
20m Weighted crawl, each

02 Apr 2017 – Specialist Sundays, Engine Work & Competition Classes are back!

WORKOUT OF THE DAY

Specialist Sundays: Gymnastics (11 am - Noon)

A) Gymnastics Skill: Front Lever Tuck
10 x 1 with 1-5 second hold, with slow negative

B) 12 minute AMRAP
2 Strict Pullups + 2 Strict Knees to Elbows + 2 Strict Toes to Bar

*Only complete complexes count

C) Midline
4 Rounds:
25 Hollow rocks
25 Arch rocks

Competition Class (9.30 - 11 am)

A) Gymnastics
3-5 Sets:
3 Strict chest to bar pull-ups
2 Kipping chest to bar pull-ups
1 Bar muscle-up

* Rest as needed between sets
* The goal is to complete the set without coming off the bar

B) Conditioning
Work with a partner, alternate complete rounds of "Nate", for quality:
2 Muscle-ups
4 Handstand push-up
8 Kettlebell swings (32/24 kg)

C) Midline
Every minute, for 10 minutes, alternate between:
10-15 second L-Sit
1 minute sandbag carry

Engine Work (8.30 - 9.30 am)

A) Skill Development
Alternating EMOM x 12 minutes
Minute 1: 10 Squats (wall, to medball, goblet)
Minute 2: 10 Kettlebell deadlift
Minute 3: 30-40 second hollow hold

B) Conditioning
30 minute AMRAP - Work with a partner
One partner rows 500m

In this time the other partner must complete:
8 Waiters squats, left arm
40m Single arm farmers carry, left arm
8 Waiters squats, right arm
40m Single arm farmers carry, right arm

*Your 500m times should be sustainable, repeatable and paced efforts.

30 Mar 2017 – Take your Hanging Challenge Progress Photos

The "Hanging Out with the Crazy Ones" Challenge starts next week! 

From 1 - 30 April, the coaches at CrossFit 1864 are challenging you to accumulate seven minutes of hanging time every day for 30 days as part of our "Hanging Out with the Crazy Ones" Challenge. Hanging every day will give you loads of benefits, from developing your straight arm strength to improving your overhead range of motion. And what's the best way to see how much you improve over the next 30 days? Test and re-test!

Before you begin the Challenge, we want you to take some 'Before' photos...

The first 'Before' photo should be a shot of you laying on the ground with your elbows straight, shoulders relaxed, arms overhead with thumbs pointed towards the ground (do not force them overhead!). Your knees should be bent with your feet flat on the floor.

The second 'Before' photo will be very similar, except you will be lying flat on the ground with straight legs. 

These photos show your overhead range of motion. As you work through our hanging challenge and your range of motion improves, you should be able to get your hands closer to the ground. So, be prepared to take these photos again at the end of the Hanging Challenge to see how much progress you've made!

Read more on our "Hanging Out with the Crazy Ones" Challenge here and let your coaches know if you have any questions!


WORKOUT OF THE DAY

A) Conditioning: "Hold, Carry, Row"
In Teams of 3:
Row 400 calories
One partner rows
One partner holds a sandbag with bear hug hold (heavy)
One partner performs a 50m Farmer's carry with two kettlebells (32/24 kg)

*When the farmer's carry is complete, each team member rotates
*Team members can only row or carry when the sandbag is held in the bear hug position

MOBILITY DRILL OF THE WEEK

08 Nov 2016 – Watch the Clock

Congrats to everyone who competed in the London Box Battles over the weekend!

WORKOUT OF THE DAY

A) Conditioning: Watch the Clock
*The aim is to complete each individual workout as fast as possible, maximising the rest period.

At the 0:00, complete:
3 Rounds for time:
10 Power snatch (42.5 / 30 kg)
10 Over the bar burpees

When the clock hits 10:00, complete:
2 rounds for time
15 Power snatch (50/35 kg)
15 Over the bar burpees

When the clock hits 20:00, complete:
1 Round for time
30 Power snatch (60/40 kg)
30 Over the bar burpees
(Time cap: 10 minutes)

B) Bonus Gainz: Lat/Midline Development

Sandbag carry wth bearhug hold: 2-4 x 50m

03 Nov 2016 – London Calling Coat Drive

We're collecting coats for the Calling London Coat Drive!

Have your guns gotten so big you can no longer fit them in the sleeves of your winter coat? Are your lats now so broad, there's no way you can zip up your puffa jacket? Or do you just have a collection of coats you no longer want / need? Give them to us! For the second year, we will be collecting winter coats for the Calling London Coat Drive. Calling London collects unwanted winter coats and redistributes them to charities across London. We will be collecting coats from today until 28 November. All you need to do is bring your coats to the box when you come in for your next WOD – we'll take care of the rest!


WORKOUT OF THE DAY

A) Conditioning

For time:
10, 8, 6, 4, 2 Squat cleans (70/45 kg)
100, 80, 60, 40, 20 Double unders
* Time cap: 15 minutes

B) Strength

5 rounds, resting 2-3 minute between rounds:
5 Sandbag squats
20m Sandbag carry
5 Sandbag squats
20m Sandbag carry
* Carry the sandbag with a bearhug hold

C) Bonus Gainz: Lat Development

Landmine row: 3 x 5-8 reps, slow and controlled