shoulder press

29 September 2017 – Fixed vs Growth Mindset, Part 3

We are beginning to understand the characteristics of a fixed and growth mindset.

Those with a fixed mindset have a desire to look/feel talented, therefore they will only try if they know they will do well, and they will have a tendency to avoid challenges that may result in failure. These people give up easily or see effort as pointless (unless they feel they can win or succeed), they often feel threatened by the success of others and see feedback as a personal attack.

Those with a growth mindset have a desire to learn and as such embrace a challenge and persist despite setbacks. Failures and mistakes are seen as an opportunity to learn and grow and they seek out feedback from others in order to improve.

I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.
— Michael Jordan

Our mindsets can shift, we can have a growth mindset for training but a fixed mindset about our jobs. Spend some time noting down when you catch yourself in the throws of a fixed mindset and try and reframe your situation to that of a growth mindset. Not only will bad situations suddenly not seem that bad at all, but there is always a positive that can be taken or a lesson to be learnt


Strength: Complex Method (Speed / Power Group)

A1) Shoulder press: 2 x 2-3 @ 85% 1RM, 3 minutes rest between sets

– Rest 3 minutes –

A2) Medicine ball toss: 3 x 6 as explosively as possible, rest 90 seconds between sets

A3) Repeat A1 & A2

*Aimed to increase strength & explosive power
*Development of nervous system to recruit muscle fibres


Strength: Strength/Aerobic Method (Capacity Group)

A1) Shoulder press: Take 20 minutes to build to a heavy set of 5 reps

A2) Seated shoulder press: 3 x 10 @ 45% 1RM tempo 2020, rest 60 seconds between sets

* Fast and slow twitch fibre strength development
* Sustain repetitive high power output

B) Accessory (All Athletes)

B1) 3-5 Supersets
8/8 Single arm neutral grip dumbbell bench press
8/8 Single arm dumbbell row
20 Banded 'W' face pulls

B2) Isolation

3 Supersets
20 Alternating arm hammer curls
10 Tate presses


- Where the progress from your training takes place. Poor sleep = Poor progress
- 8 hours minimum > This is under your control!
- Create a sleep routine, 30 minutes before bed e.g. no tv, read a book, stretch, meditate

Remember: There is no Open Gym or Engine Work Friday evening. The morning and lunch classes will run as normal.

25 July 2017 – WOD


A) Strength: Shoulder press

6 x 2

B) Conditioning

8 minute AMRAP:
10 Pull-ups
20 Alternating arm dumbbell snatch (22.5/15 kg)
30 Double unders


A) Lactate Threshold: Run

3 sets:
500m @ moderate pace
90 seconds rest
400m @ moderate pace
75 seconds rest
300m @ moderate pace
60 seconds rest
200m @ moderate pace
45 seconds rest
100m @ moderate pace
4 minutes rest

- Pacing
Moderate pace = 1 mile PB pace


21 June 2017 – WOD

Our crew getting all the knowledge bombs from Coach Phil at our Goal Setting Workshop. Have you set your goals yet? And have you shared them with your fellow Crazy Ones??


A) Strength: Shoulder Press
Every 2 minutes, for 16 minutes, perform:
2-3 Shoulder press

*Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps.

B) Conditioning

5 rounds for time of:
10 Push press (50/35 kg)
30 Double unders


10 Apr 2017 – WOD


A) Strength: Shoulder Press

1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x AMRep @ 95%

B) Strength Accessory & Gymnastics

4 rounds of:
1 minute: Max push-ups
– Rest 30 seconds –
1 minute: Max ring rows
– Rest 30 seconds –
1 minute: Back rack reverse lunge, alternating legs @ 30% 1RM back squat
– Rest 30 seconds –

C) Finisher

Tabata side plank with hip abduction, alternate sides each round

*Tabata is 8 x 20 seconds on : 10 seconds off

03 Apr 2017 – WOD


A) Strength: Shoulder Press

1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x AMRep @ 90%

B) Strength Accessory & Gymnastics

Every minute for 15 minutes, alternate between:
45 seconds: Max push-ups
45 seconds: Max ring rows
45 seconds: Max dumbbell walking lunge (at shoulder level)
30 seconds per side: Side plank with hip abduction

27 Mar 2017 – Congrats to Liv, Dre and Luce, our Whole Life Challenge Top Finishers!

The results are in, the final numbers logged, and we would like to give a big congrats to the top finishers of our Whole Life Challenge, Olivia Simpson, Lucia Sansone and Andreea Caua!

Awesome work ladies!


A) Strength: Shoulder Press

1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
1 x AMRep @ 85%

B) Strength Accessory & Gymnastics

Every minute for 12 minutes, alternate between:
30 seconds: Max push-ups
30 seconds: Max ring rows
30 seconds: Max sandbag walking lunge
30 seconds per side: Side plank with hip abduction


This will be our last Mobility Drill of the Week until May. For the month of April, we want everyone to focus on the Hanging Challenge for their mobility work.

07 July 2016 – WOD

A) Strength/Aerobic Method: Shoulder press

A1) Every 2 minutes, for 12 minutes (6 sets), complete 3 reps.
A2) Push-up: 3-5 x 10 @ tempo 2020, rest exactly 60 seconds between sets

B) Conditioning

100 Double unders, then
3 rounds:
10 Kettlebell Snatch (24/16 kg)
20 Burpees

*For those of you signed up to London Box Battles, this is a great opportunity to practice a couple of the movements that will be included in the competition!

28 Nov 2015 - Vote for your Golden Kettlebell of the Year Awards!

It's just soooo sparkly!

It’s time to vote for your favourites for the Golden Kettlebell of the Year Awards!

To celebrate the end of our Christmas Crackers and the culmination of a pretty bangin’ year, we will be presenting a select group of athletes with a Golden Kettlebell of the Year Award, voted for by YOU!

There are six categories for the 2015 Golden Kettlebell of the Year award, and we would like you to vote for a male and female athlete who you think has well and truly earned each Award…

The categories are:

Best Pain Face, Male & Female
Whether it’s the mobility pain face, the Hitting a new PB pain face, the eek-ing out the last rep of a brutal WOD pain face, we’ve got quite a few solid contenders!

Best Banter, Male & Female
The Best Banter Award goes beyond the casual ‘snatch’ joke. Who is the athlete that always has the best quip, at any part of the session? Who always makes you laugh, no matter how badly you want to cry during a WOD?

The Lost One, Male & Female
They might have been here for a year, but they still haven’t quite figured out how to count their reps, where they should do their wall balls, or when they should go out for a run. Bless their cotton socks.

Best WOD Wardrobe, Male & Female
You know when you see this athlete saunter in to the gym, they’ll be lookin’ the bizness. Dressed head-to-toe in the newest Reebok, Lululemon and Sweaty Betty attire, or rocking the Nike metcons that have only just been released, you can always count on this guy and girl to be dressed for success.

Most Improved, Male & Female
This is the athlete that has put in the time, put in the effort, made the sacrifices, made the commitment and, as a result, has improved drastically since they started. It might be through weight loss, improved technique in their lfits and gymnastics, or simply smashing WODs that used to leave them in a ball on the floor. Who’s your pick?

Most Supportive, Male & Female
Who can you count on to shout for you during a WOD, to encourage you to go for that final lift, to be the first one to high five you after a session, or the first one to shake your hand and say hello when you walk in to the gym?

We will be sending out an email from Survey Monkey for you to vote for your favourites for each category, or you can also submit your ballot at the gym.

Get your awards speeches ready!


Testing Week, Day 6

"CrossFit Total"

A) Back Squat: 15 minutes to establish a 1 rep max

B) Shoulder Press: 15 minutes to establish a 1 rep max

C) Deadlift: 15 minutes to establish a 1 rep max

10 Oct 2015 - Kilos for a Cure: The Nitty Gritty Titty Dittys (aka The Details...)

We have been absolutely blown away by the support we have received from the CrossFit community and the number of people we have coming down to take part in the first Kilos for a Cure. And the day is almost here! To help you get ready, here are some very important details on the event, timings, athlete categories and most importantly, how to donate!

The Basics

On Sunday 25 October from 9.30 am to noon, CrossFit 1864 will host Kilos for a Cure, a special WOD to raise money for the charity, Breast Cancer Now.

We'll 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 heaviest 1 RM, and Best Dressed Athlete (think pink!). 

We are asking for a minimum donation of £5 to participate and all money will be donated to Breast Cancer Now.

What if I want to participate, but I'm not a CF1864 member?

The more the merrier! We welcome any one from any box or weightlifting club to this event. If you're not a member of CF1864, you'll need to sign a waiver when you come in, that's it!

Timings and Heats

The box will be open for people to start warming up from 8.45 am. Our first heats will begin at approximately 9.30 am, with a new heat running every 20 minutes. Each athlete will need to sign up to their heat when they arrive on the day and spaces in heats will be available on a first come, first served basis. We will be asking athletes to volunteer to judge and anyone not lifting or judging to shout for the athletes as loud as possible! The prize ceremony will take place around 11.50 am with the day finishing off at noon. 

Times are approximate and may change depending on how many people we have turn up on the day!

Athlete Categories

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 30 kg (men) / 20 kg (women) for "Grace". Athletes in the Intermediate category will be using 40 kg (men) / 30 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 get there?

CrossFit 1864 is located at:

The Parkour Academy, The Chainstore
Trinity Buoy Wharf
64 Orchard Place
London E14 0JY

Our closest DLR is East India, tube is Canning Town (Jubilee Line) and bus is the 277 (Oregano Drive stop). The gym is approximately 10-15 minute walk from each of these stations. Parking is available, but limited, so we encourage either public transport or car pooling. 

Most importantly, how can I donate?

We will be taking cash donations on the day and you can also donate via our Just Giving page:

And don't forget about our Kilos for Pounds initiative! Kilos for Pounds gives businesses and individuals the opportunity to sponsor an athlete, group of athletes, or the event as a whole by matching the number of kilos lifted with a cash donation (pounds!).

This is your chance to get creative and give as much as you like. For example, you could match the heaviest 1 rep max clean & jerk with a cash donation, match the kilos of all lifters in the beginners category, match the kilos lifted by that special athlete you have a crush on, or match the kilos of all lifters getting Grace done in less than 3 minutes (give us a challenge!).

Thanks to our Sponsors!

Our event wouldn't be half as great as it is without the help and generosity of our incredible sponsors and supporters. We would like to extend our thanks to:

Wolverson Fitness, Notes, Denbies Wine Estate, Sweaty Betty, KITBOX, Battle Oats, IronRocks, RAWnola, VitaCoCo, Whatever it Takes, SGF Speed Ropes, and Iron Elite Apparel.

And a massive thanks to Kirsty BerriganLaura Donnelly and the team at Breast Cancer Now for their help with this event and for all the hard work they do throughout the year in the fight to make the last one a reality.


"CrossFit Total"

- 15 minutes to establish 1 rep max back squat

- 15 minutes to establish 1 rep max shoulder press

- 15 minutes to establish 1 rep max deadlift

For those with less than 6 months training:

- 15 minutes to establish 5 rep max back squat

- 15 minutes to establish 3 rep max shoulder press

- 15 minutes to establish 5 rep max deadlift

09 Aug 2015 – Reminder: BroSesh on Sunday 16 August!

Time to lift some heavy stuff! Don't forget, our next BroSesh is on Sunday 16 August from 10.30 am - noon. Post-WOD re-fuel location TBC

Due to space constraints, this sesh is open to CF1864 members only


A) Burpee + Back-squat ladder (80/50 kg)

- Rest 3 minutes -

B) Burpee + Shoulder-press ladder (50/35 kg)

- Rest 3 minutes-

C) Burpee + Power clean ladder (60/40 kg)

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

06 June 2015 - Saturday Swole Session


Today is the last in our bench and cleans cycle, but don't worry, it will not be the last time we visit our most favourite of couplets.

To finish off the cycle we are adding in a Saturday Swole Session, enjoy gang!


A) Alternating EMOM x 12

Even: 5 Bench press
Odd: 5 Power cleans
- Aim to add 2.5-5kg from the previous week

B) Swole SuperSet

In 12 minutes, aim to complete 2-4 rounds. Move at a comfortable pace and choose loads that allow you to complete the reps unbroken

15 Deficit push-ups
15 Kettlebell shoulder press
15 Ring rows
15 Kettlebell swings

28 May 2015 – Find your 3 Rep Max Back Squat


A) Back squat: In 20 minutes, establish a new 3 rep max

In teams of 3 with 1 athlete working at a time...

B) In 6 minutes, complete:
40 Back squats (50/35 kg)
40 Back squats (70/45 kg)
AMRAP Back squats (90/55 kg) in remaining time
*Back squats can be taken from a rack

– Rest 2 minutes –

C) In 6 minutes, complete:
40 Shoulder press (40/30 kg)
40 Shoulder press (50/35 kg)
AMRAP Shoulder press (60/40 kg) in remaining time

– Rest 2 minutes –

D) In 6 minutes, complete:
40 Strict chin-ups
40 Kipping chin-ups
AMRAP Chest to bar chin-ups in remaining time