single arm ring row

18 Dec 2017 – Reminder: Holiday Class Changes


Over the holiday period, we will be closed from Saturday 23 December - Wednesday 27 December and Monday 1 January. Enjoy the time off with family and friends!


A) Strength Endurance
"Strict Lynne"
5 rounds for max reps of:
Max rep bench press @ bodyweight
Max rep strict pull-ups

* Move straight from the bench press to the pull-ups
* Rest 3-5 minutes between rounds

B) Accessory
2-4 rounds:
10/10 Single arm strict press
10/10 Single arm ring row
30-40 second weighted hollow hold (plate overhead)

06 Oct 2017 – Your Journey

Success is a journey, not a destination. The doing is often more important than the outcome.
— Arthur Ashe

As we progress in our training journey, it's easy for us to focus on where we are presently at and often we think about all the things we still want to achieve.

Rarely do we take the time to look back at just how far we have progressed, what we have learned, what we have achieved and what we have overcome.

Take 15 minutes to plot your fitness journey since you began training with us at CrossFit 1864:

Take a look at some pictures prior to when you began training.
What was your diet like then?
How much did you weigh?
What were you able to lift?
What complex movements could you do?
How did you feel day-to-day (mood, energy etc)?

Here is where I began…

In 2009 when I started CrossFit, I was 22 years old and weighed all of 59 kg (I came from an endurance sports background), I could not front squat my own (meagre) bodyweight and anything that required high intensity would leave me feeling violated. I was very much an introvert and was socially pretty awkward….

Fast forward to today. I weigh 75 kg (a healthy bodyweight for my height), I can front squat 150 kg (that's over 100 kg added from my first attempt), I have more energy than ever before and I feel like I can tackle any task that's put in front of me. I have grown so much in confidence that I can stand in front of classes of 30 people and be comfortable as the centre of attention (unthinkable in the early days).

My life then to now is different in almost every single way and I could not be happier.

Thinking of where I started and how much I have grown physically and mentally really puts the day-to-day disappointments of missing a PB or a crappy workout into perspective …I am in this for the long game and I plan to enjoy every second of it.


Strength: Complex Method (Aerobic Power Group)

A1) Bench press: 2 x 2-3 @ 90% 1RM, 3 minutes rest between sets

– Rest 3 minutes –

A2) Dynamic push-up: 3 x 8 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 (Aerobic Capacity)

A1) Bench press: Take 20 minutes to build to a heavy set of 3 reps

A2) Bench press: 4 x 10 @ 50% 1RM, tempo 2020

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

B) Accessory (All Athletes)

B1) 3-5 Supersets:
10 Unsupported seated dumbbell press @ 2111
10/10 Single arm ring row
20 Banded 'W' face pulls

B2) Isolation
3 Supersets
10 Barbell bicep curls @ 3111
10 Barbell skull crushers @ 3111


2km Training, Week 3

*Sessions will be General Endurance, General Speed & Specific Training
*What is your present 2km PB split?
*What is your goal time (for the end of the cycle), 10-15 seconds faster is a solid goal

A) Specific Training

2 rounds of : 5 x 400m @ target split, rest 35 seconds between each
- Rest 3 minutes between rounds -


It's time to get chilly!

Here are two ways to introduce cold water therapy into your recovery methods.

Cold water immersion: This is exactly what it says and it’s what is being done by athletes when you see them up to their neck in ice baths. Fill your bath tub with cold water and add a bag or two of ice. Start small and aim for 1-3 minutes with the goal of building to 15 minutes.

Contrast therapy: Stand in the shower and alternate between 30-60 seconds of warm/hot water and 30-60 seconds of cold water. Aim for 5-15 sets


13 September 2017 – Recovery Day

Today is a day low on volume and intensity to allow you to recovery from the previous two days of testing and get you ready for the next two days. 


A) Movement, Mobility & Restoration
A1) 12 minute AMRAP for quality:
10 Mountain climbers with 3 second hold
20 Banded step overs
10m Samson lunge

Immediately into...

A2) 12 minute AMRAP for quality
5/5 Single arm ring rows
10 Push-up shoulder taps
20 Second chin-up grip hang

B) 3-5 sets for max load
50m Single arm overhead carry
*Every 10m perform 5 single arm thrusters

C) 3-5 sets for max load
50m Single arm farmers carry
*Every 10m perform 5 single arm deadlifts


18 May 2016 – WOD


A) Lower Body & Upper Body Max Effort

A1) Back Squat: Max reps in 1 minute at 1.5x bodyweight
A2) Bench Press: Max reps in 1 minute at at 1.25x bodyweight
A3) Back Squat: Max reps in 45 seconds at 1.25x bodyweight
A4) Bench Press: Max reps in 45 seconds bodyweight
A5) Back Squat: Max reps in 30 seconds at bodyweight
A6) Bench Press: Max reps in 30 seconds .75x bodyweight

- Rest 2-3 minutes between all sets

B) Assistance Work

3-5 rounds:
6/6 Single arm ring row @ 21X1
6/6 Bulgarian split squat @ 31X1
20 Band pull aparts