sit ups

11 Dec 2016 – The Seventh Christmas Cracker: Annie and...

The Seventh Christmas Cracker's

"Annie"

50-40-30-20-10
Double unders
Sit-ups

Bring on the Monkey Butt!

Rest until the clock 15 minutes, then complete

"Sisson"

20 minute AMRAP:
1 Rope climb15 ft
5 Burpees
200m Run

If you've got a 20-lb. vest or body armor, wear it.

*All classes (including Engine Work and Competition Class) will be doing this workout

23 Sept 2016 – The Big Hundy

WORKOUT OF THE DAY

A) Conditioning

A1) For time:
100 Push-ups

- Rest 60 seconds -

A2) For time:
100 Sit-ups

- Rest 60 seconds -

A3) For time:
100 Air squats

- Rest 60 seconds -

A4) For time:
100 Double unders

- Rest 60 seconds -

A5) For time:
100 Burpees

*Record a time for each individual movement, but also for the total whole workout.

04 Sept 2016 – Don't forget! Ball & Chain BroSesh Next Sunday

Our Ball & Chain BroSesh is just one week away! Come celebrate our engagement with us in the only way we know how... a beast of a WOD! The sesh is free and open to all CF1864 members. Make sure you've signed up via Team up here.


WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Conditioning
20 rounds of 30 seconds on : 30 seconds off
Row for max metres
*Your score is the total metres covered over the course of the 20 rounds

B) Gymnastics Skill Work
Every minute, on the minute, for 20 minutes (5 sets):

Minute 1: 2 Rope climbs
Minute 2: 30 Double unders + 10 Push-ups
Minute 3: 30 second Wall-facing handstand hold
Minute 4: 10 Pistols, alternating legs

Competition Class (9.30 - 11 am)

A) Weightlifting
Every minute, for 10 minutes:
1 Clean & Jerk @ 80-90%

B) Gymnastics
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1: 2 Legless rope climbs
Minute 2: 30 Double unders + 5 Strict HSPU
Minute 3: 10m Handstand walk
Minute 4: 10 Pistols, alternating legs

C) Conditioning: Rowing
9 x 1:40 on, 20 seconds off (2 minute rest after round 5)

 *This is a preset WOD on the Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

Engine Work (8.30 - 9.30 am)

Every 5 minutes, for 30 minutes (6 sets), complete:
Row 500m
20m Farmer's Carry Walking lunge
20 Sit-ups

16 May 2016 – "Woehike"

The final stage of our strength cycle will see us developing our strength endurance (activities which require a relatively long duration of muscle tension with minimal decrease in efficiency) and stamina (the ability to sustain prolonged physical or mental effort) both at the muscular and cardiovascular level. During the next few weeks you will see lots of interval work, heavy loads during a 'met-con' enviroment and higher rep strict gymnastics. It will be a tough few weeks, but you will be more awesome for it!

 

WORKOUT OF THE DAY

"Woehike"
3 rounds, each round for time, of:
4 Jerks (85/60 kg)
5 Front Squats (85/60 kg)
6 Power Cleans (85/60 kg)
40 Pull-ups
50 Push-ups
60 Sit-ups

- Rest 3 minutes between rounds -

* Time cap: 35 minutes

Modifications
Reps: If a round is taking you more than 8 minutes, modify the reps of the gymnastics movements. Begin by dropping ALL gymnastic movements by 10 reps e.g. 30 Pull-ups, 40 Push-ups, 50 Sit-ups. If a round still takes longer than 8 minutes, drop each movement by another 10 reps and so on.
Load: If you need to modify the load keep it to around 80% of your 1RM clean & jerk.
Movements: Substitute rope rows for pull-ups and incline push-ups for strict push-ups.

24 Apr 2016 - Good luck to Kunal & Liv!

Best of luck to Kunal and Liv! They are both tackling marathons on Sunday... but on different sides of the world! Liv is in the U.S. of A. winding her way through 26.2 miles of beautiful Californian coastline for the Big Sur Marathon, while Kunal will be running his 26.2 miles in the Big Smoke, for the London Marathon. Good luck guys, smash it!  

Speaking of the marathon... please check your route to the box before Sunday! With the marathon on, some public transport will be affected and roads may be closed off.


WORKOUT OF THE DAY

CrossFit (11 am - noon)

A) Weightlifting, Week 2

A1) EMOM x 6: 2 Clean & jerk @ 65% 1RM
A2) EMOM x 6: 2 Snatch @ 65% 1RM

B) Conditioning / Accessory

B1) 3 rounds for time of:
Run, 400 m
12 Deadlifts (1x bodyweight)
21 Box Jumps (24/20 in)

* Time cap: 16 minutes

When you finish 'B1', rest 30 seconds then complete:


B2) For time: 100 Sit-ups (feet in butterfly position)

Competition Class (9.30 - 11 am)

A) Weightlifting, Week 2
A1) EMOM x 6: 2 Clean & jerk @ 65% 1RM
A2) EMOM x 6: 2 Snatch @ 65% 1RM

B) Dynamic Effort
B1) Clean pull: EMOM x 6, perform 2 reps @ 90% 1RM
B2) Snatch pull: EMOM x 6, perform 2 reps @ 90% 1RM

C) Conditioning / Accessory

C1) 3 rounds for time of:
Run, 400 m
12 Deadlifts (1x bodyweight)
21 Box Jumps (24/20 in)

* Time cap: 16 minutes

When you finish 'C1', rest 30 seconds then complete:


C2) For time: 100 Toes to bar

 

D) Gymnastics: Handstands & Handstand Walking
D1) Wall facing handstand hold: 3 x 45-60 seconds
D2) Wall facing handstand hold with shoulder/hip taps: 3 x 10-20 taps
D3) Wall facing handstand hold to handstand walk

Engine Work (8.30 - 9.30 am)

A) Lactic Capacity: Introducing the Wattbike!

9 x 2 minutes on : 1 minutes off
Complete 3 full rounds on one circuit before moving to the next circuit

Circuit 1
Minute 1: 45 seconds wattbike @ 65+/60+ RPM
Minute 2: 60 seconds row @ sub 2km PB 500m/split

Circuit 2
Minute 1: 45 seconds prowler push, light load
Minute 2: 60 seconds row @ sub 2km PB 500m/split

Circuit 3
Minute 1: 45 second battle ropes
Minute 2: 60 seconds row @ sub 2km PB 500m/split

Circuit 4
Minute 1: 15/12 burpees
Minute 2: 60 seconds row @ sub 2km PB 500m/split

 

21 Feb 2016 – Looking back on The Change Challenge

The Change Challenge Crew at our Mid-Challenge Huddle

Saturday 13 February marked the end of CrossFit 1864's first ever Change Challenge and we can't say it enough... we are so proud of everything our crew achieved! And we're not just talking about the weight lost (loads), the centimetres dropped (so many), or the Gymnastics and Barbell PBs hit (all over the place!)! 

In addition to accomplishing all these things, our crew developed their mental strength and willpower, their confidence, and their knowledge of what they're eating and what their body needs to perform at its very best. They tried new things, fought through when they were struggling, and, most importantly, supported each other with funny photos, advice and recipe suggestions. 

We would like to give a special shout-out to a few of our Change Challenge Crew who went above and beyond....

The Best Food Photographer: Olivia Simpson

No one took to food paparazzi faster than Liv! Her instagram account is now chock-a-block with photos of her wicked scrummy, colourful, perfectly balanced meals. These photos not only showcase Liv's cookery skills, they also document the incredible change in attitude towards food and nutrition that she accomplished in just 6 weeks.

The Most Supportive: Matt Craig

Matt started the Challenge with a little bit more experience with clean eating and he was always happy to help when others had questions or concerns by sharing his advice and encouragement to his fellow Change Challenge Crew on everything from how to deal with mid-afternoon hunger pangs, to how to get the most out of your Compliance Tracking sheet (a proper Excel-whizz!)

The Most Improved: Arnie Bankhardt and Beth Massey

Our final shout outs go to our two Most Improved Athletes: Arnie and Beth. These two maintained an average of above 95% compliance during the entire Challenge, and their results show! Beth dropped 10% on her hip measurements and achieved her goal weight of 56 kg and Arnie lost a whopping 12% of his body weight, and over 8% on both his hip and waist measurements.

Check out their Before and After Photos!

Arnie's Before & After Photos

Beth before and after The Change Challenge

Congrats to all of our athletes on their accomplishments, keep up the good work!


WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Conditioning
3 rounds for time:
50 Double Unders
25 Toes to bar
10 Snatch (50/35 kg)

* Time cap: 18 minutes

Competition Class (9.30 - 11.00 am)

A) Gymnastics
A
1) Muscle-ups: 1 set for max reps
- Rest 3-5 minutes -
A2) Perform 5 sets at 60% of A1

B) Conditioning
3 rounds for time:
50 Double Unders
25 Toes to bar
10 Snatch (60/40 kg)

* Time cap: 18 minutes

Foundations of CrossFit (8.30 - 9.30 am)

A) Strength
Strict press: 3-5 x 5

B) Conditioning
10 minute AMRAP:
5 Pull-ups (or x 10 Jumping)
10 Push press
15 Sit-ups

Are you ready to see if you're better than you were last year? To test your limits? To exceed your expectations?  To smash 5 weeks of epic WODs with your fellow Crazy Ones?

There's only one way to find out... Sign up for the 2016 CrossFit Open and join Team CrossFit 1864!

Check our recent blog post for more details on the Open.

Register via the CrossFit Games page here and make sure you choose CrossFit 1864 as your affiliate! 

It's your Open, make sure you're WODing to your jam! Don't forget to add your favourite WOD tunes to our Crazy Ones CrossFit Open playlist!

The Crazy Ones CrossFit Open 2016

07 Feb 2016 - Your Open, Your Playlist

Brace yourselves, ladies and gentlemen... Your control freak of a coach is actually handing over the Spotify reins. And who do you think is the lucky athlete that gets to take control of our speakers? It's you Crazy Ones, of course!!

In honour of the 2016 CrossFit Open, I have started a new, collaborative playlist on Spotify, 'The Crazy Ones CrossFit Open 2016'. It's EMPTY and waiting for YOU to add as many of your favourite WOD jams as you like!

The Crazy Ones CrossFit Open 2016

Don't know what the Open is? Read more on our blog here. 

Haven't signed up yet? What are you waiting for! Get involved here and make sure to add CrossFit 1864 as your affiliate.

 

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) "Severin"
For time:
50 Pull Up (Strict)
100 Push-up (hand release)
Run 5 km

(Time cap: 42 minutes)

Competition Class (9.30 - 11 am)

A) Weightlifting: Clean

A1) 3×3 quick singles at 80%
A2) 3×2 quick singles at 85%
A3) 3×1 at 90%
A4) Work up to a heavy single

B) Conditioning: "JT meets Isabelle”
21-15-9 of:
Handstand Push up
Ring Dips
Push ups
10 Snatches at 60/40 kg after each round

(Time cap: 20 minutes)

Foundations of CrossFit (8.30 - 9.30 am)

A) Deadlift: 3-5 x 5

B) "Chipper"
50 Kettlebell swing
40 Wall ball
30 Sit-ups
20 Push-ups
10 Pull-ups

(Time cap: 12 minutes)

24 Jan 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Conditioning: "Hope"

3 rounds, 1 minute per station, of:
Burpee
Power Snatch (35/25 kg)
Box Jump (24/20 in)
Thruster (35/25 kg)
Chest-to-bar pull-up
Rest 1 minute

- Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 minute.
- The clock does not stop or reset between stations.

Competition Class (9.30 - 11 am)

A) Weightlifting
A1) Snatch
Every 30 seconds for 20 minutes:
1 Snatch, start at 50% and climbing
Focus on technically sound reps, do not let weight become a reason you miss a lift.

B) Conditioning : "Hope"

Foundations (8.30 - 9.30 am)

A) Strength

Deadlift: 3-5 x 5

B) Conditioning

"Chipper"
50 Kettlebell swings
40 Wall balls
30 Sit-ups
20 Push-ups
10 Pull-ups

- Time cap: 12 minutes


Are you ready to see if you're better than you were last year? To test your limits? To exceed your expectations?  To smash 5 weeks of epic WODs with your fellow Crazy Ones?

There's only one way to find out... Sign up for the 2016 CrossFit Open and join Team CrossFit 1864!

Check our recent blog post for more details on the Open.

Register via the CrossFit Games page here and make sure you choose CrossFit 1864 as your affiliate!

08 Oct 2015 – Testing Week, Day 4

If you have a heart rate monitor, please bring it to class!

WORKOUT OF THE DAY

A) Airdyne Ramp Test (This test will determine Maximal Aerobic Power (MAP))

- Males start at 50 RPM, Females start at 44 RPM
- EMOM increase RPM by 2
- Keep increasing every minute until you cannot hold the desired RPM. 
- Once the number drops for 3 seconds or more the test is over
- Record average heart rate, max heart rate, and heart rate after 1 minute recovery 

B) 3 sets of max rep push-ups

- Rest exactly 1 minute between sets

C) 3 sets of max rep chin-ups

- Rest exactly 1 minute between sets

D) Max sit-ups in 2 minutes