skull crusher

28 Feb 2018 - Want to know the secret to smashing the Open and hitting PBs?

Join us on Saturday 3 March after Open 18.3 to learn the secret (that's not actually that secret) to smashing the Open and hitting PBs... and guess what? It's pretty easy too! 

Coach Phil talks 'Recovery'

After the success of the 'Programming' talk, Coach Phil has prepared one on the 'controversial' topic of recovery.

If you want to slay some huge PBs, get the most out of your training and learn how to optimise your performance, then don't miss this!


WORKOUT OF THE DAY

A) Strength
Every 90 seconds for 15 minutes, alternate between:
5 Bench press
5 Power cleans, touch and go

* Choose a load you will be confident of completing all the rounds with
* A guide is 70-80% 1RM
* We will be increasing from here next week


B) Accessory
3-5 rounds:
10-12 Dumbbell rows, per side
10-12 Half kneeling strict press, per side
12-15 Barbell skull crushers
12-15 Barbell bicep curl

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.


WORKOUT OF THE DAY

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

Stimulus
* 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

Stimulus
* 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

ENGINE WORK: AEROBIC CAPACITY

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 -

WEEKLY RECOVERY PROTOCOL

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

 

22 September 2017 – The Difference Between Winning & Succeeding, Part 2

This past week we have looked at what we define as success in training.

In all areas of our lives we have certain areas within our control: Our relationships, our career or the job we choose (yes, you have a choice!), what we eat and drink etc.

What does success look like in these areas for you?

With our mindset focus this week, hopefully you came to understand that your success should be defined by the effort you put in to the elements under your control, regardless of whether you get that promotion or buy that big new house.

"Full effort is full victory"


WORKOUT OF THE DAY

Strength: Complex Method (Aerobic Power Group)

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

– Rest 3 minutes –

A2) Dynamic push-up: 3 x 6 as explosively as possible, rest 90 seconds between sets

A3) Repeat A1 & A2

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


Strength: Strength/Aerobic Method (Aerobic Capacity Group)

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

A2) Bench press: 3 x 10 @ 40% 1RM, tempo 2020

Stimulus
* 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 overhead dumbbell press @ 3111
10 Bent over barbell row @ 3111
8/8 Single arm high pull @ 3111

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

ENGINE WORK: AEROBIC CAPACITY

2km Training, Week 1 - General Endurance

15 minute row @ target split + 30-35 seconds

– Rest 5 minutes –

10 minute row @ target split + 30-35 seconds

– Rest 5 minutes –

5 minute row @ target split + 30-35 seconds

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