11 Sept 2018 – "Nate" & "Angie"


A) Cycle 5 - Gymnastics Tests: Pull-up
1-2 attempts at a max rep set (kipping/butterlfy)

B) Cycle 5 - Gymnastics / Conditioning Test
20 minute AMRAP:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (32/24 kg)


For time:
100 Pull-ups
100 Push-ups
100 AbMat sit-ups
100 Air squats

* Time cap: 20 minutes

02 Oct 2017 – Fixed vs Growth Mindset, Part 4

Think about a time when you behaved with a fixed mindset. Think about what happened and how you felt about the situation. Would you do anything differently if you found yourself in the same situation again?

Think about a time you behaved with a growth mindset. Think about what happened and how you felt about the situation. Would you do anything differently if you found yourself in the same situation again?

In our health and fitness, all aspects can be improved. From the physiological aspects like strength, speed, power, accuracy, co-ordination, mobility, weight, body fat etc, to psychological elements like confidence, performance under pressure, determination, motivation, etc.

None of these traits are talents you are born with. Whilst you might find some come easier than others, all aspects of our health and fitness can be changed and improved over time. Some may take longer than others to develop…but develop them we can.

Think about your training. Are there any areas you have a fixed mindset about? "I'll never be able to run fast, I'm just not built for it", "I'll never get pull-ups, I just can't do it'"

 If so, it's time to take the growth mindset approach. "Running is a real challenge for me, I'm going to go to Engine Class and work on my speed!", "I can't do pull-ups, yet. Perhaps I should ask the coach what I can do to work on them outside of class time".

Watch this video: Creating a community with a growth mindset: Jeremy Frith & Rachel Sykes at TEDxStPeterPort


Cardiac Power / V02 Max (Aerobic Power Group)

A) 12 x 1 minute on : 2 minutes off, alternate between A1 and A2

A1) AMRAP of "The Chief" (60/40 kg)
A2) Assault bike for max calories

Lactate Threshold (Aerobic Capacity Group)

A) 3 x 6 minutes on : 6 minutes off

A1) Perform 7 rounds of “The Chief” (40/30 kg)
In the remaining time perform a max calorie row

A2) Perform 6 rounds of “The Chief” (50/35 kg)
In the remaining time perform a max calorie row

A3) Perform 5 rounds of “The Chief” (60/40 kg)
In the remaining time perform a max calorie row

"The Chief" is:
3 Power cleans
6 Push-ups
9 Squats


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

Check out Tuesday's blog for the science behind cold water therapy.

28 May 2017 – Memorial Day Murph


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Please be sure to donate to our chosen charity, Help 4 Homeless Veterans by visiting the charity's justgiving page or bringing your contribution to the box on Sunday. 

Reminder: There are no classes on Bank Holiday Monday, 29 May.

21 August 2016 - Save the Date for our Ball & Chain BroSesh

It's time for our next BroSesh Sunday! But this time, we're not just hosting any ol' BroSesh… this is the Ball & Chain BroSesh! Join us on Sunday 11 September at 10.30 am to celebrate our engagement in the only way we know how… with a WOD! 

Please be sure to sign up for the event via Team up so we can get an idea of numbers.


CrossFit (11 am - Noon)

A) Overhead squat
A1) In 12-15 minutes, build to a heavy double
A2) 3 x 2 @ 90% of A1

B) Hang snatch
B1) In 12-15 minutes, build to a heavy double
B2) 3 x 2 @ 90% of A1

Competition Class (9.30 - 11 am)

Battle of the Beasts Qualifier 3

Engine Work (8.30 - 9.30 am)

A) Conditioning
Rowing "Cindy"
20 minute AMRAP:
5 Pull ups
10 Push ups
15 Air squats
20 Calorie row

30 May 2016 – Memorial Day Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005 and in honour of all servicemen and women.



For time, with a 20/14 lb. weight vest, complete:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*Partition the reps as necessary

Important Reminders

  • If you haven't signed up for a heat yet, sign up here
  • You will need to show up 15 minutes before your heat begins to warm up (there will be a warm-up written on the whiteboard for you to do).
  • Heats begin at 9, 10 and 11 am and you will have 60 minutes to complete the workout. 
  • We encourage everyone to come early and stay late to cheer on athletes taking on Murph!
  • Memorial Day Murph is free to all members and non-members, all we ask is that you make a donation to our chosen charity, Deptherapy via their JustGiving page or by bringing your donation to the box on Monday. 
  • Want more details? Check out our recent blog with all the important info.

30 Apr 2016 – Tabata This


A) Repetition

"Tabata This!"

Tabata Row (calories)
Rest 1 minute
Tabata Air Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata AbMat Sit-up (feet must be in butterfly position)

B) Assistance Work

15 minutes to complete 3-5 rounds, all movements at tempo 21X1
10/10 Single arm strict press
10 Bent over barbell rows, supinated grip
10 Rolling tricep extensions

28 Feb 2016 – WOD & Pound for Pound Qualifier


CrossFit (11 am - Noon)

A) Weightlifting: Snatch

A1) Snatch Push Press: Quickly work up to a heavy double
A2) Overhead squat: 5×1 with 10 second hold in the bottom
A3) Snatch balance: Quickly work up to a heavy 1-rep snatch balance
A4) Hang snatch: Work up to a single heavy squat snatch from the hang.

Our competition class will be taking on their first qualifier and will appreciate all the shouts and encouragement they can get, so feel free to come to class early to cheer these guys and gals on!

Competition Class (9.30 - 11 am)

A) Pound for Pound Qualifier WOD 1
For time:
30 Hang snatch @ 75% BW (male) / 65% BW (female)
- Every time you drop the bar, perform 5 down-ups


Foundations of CrossFit (8.30 - 9.30 am)

A) Back squat: 3-5 x 5

B) 7 minute AMRAP:
10 Front squat
10 Down-ups
10 Ring rows

23 Dec 2015 – You asked for it.....

So you GOT IT!


1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

*Partition the reps as needed

Final Reminder of the Holiday Schedule!

Thursday 24 – Monday 28 December
No classes

Tuesday 29 December
No morning classes (evening classes as normal)

Wednesday 30 December
No 6.15am Class (all other classes as normal)

Thursday 31 December – Friday 1 January
No classes, Happy New Year!

From 2 January
Normal Schedule resumes

Have a great Christmas! xx

03 June 2015 – Honesty is the best policy: Counting Reps & Hitting Movement Standards

Think they got to the Games by cheating their reps? I think not.

Cheating your reps (by miscounting or not doing all of the reps programmed) or not hitting movement standards during a workout is the Big Elephant in the CrossFit room and, unfortunately, it’s time we have that conversation.

Do your reps. Do ALL your reps. And do them properly.

Let me tell you why…

1)     Do what your coaches tell you to do

Believe it or not, there is a method to our madness and, whenever we programme a workout for you, we have a desired stimulus and a certain total power output we want you to achieve. We would never programme a 21-15-9 workout if we only wanted you to do 18-13-7 reps! Unless you are injured or have discussed with your coach your need to scale for another reason, you need to do the workout as it is written, not as it is easier to do. Listen to your coaches and do all your reps.

2)     Your improvement and development as an athlete

Following on from point 1, think you’ll become a top athlete if you only do half of the work programmed? Or think you’ll get stronger in your pull ups by counting your reps, even when you don’t get your chin above the bar?? Think again. You won’t. You will only improve your fitness if you put in the hard work. Cheating your reps slashes your potential for gains. Nobody wants that.

3)     Tracking your progress

CrossFit is unique in that it is a measurable, observable and repeatable fitness. This is one of the reasons we ask you to keep track of your WOD results on Beyond the Whiteboard. In 6 months’ time, when you redo a benchmark WOD or test your lifts, you can look back and see how much you’ve improved! But how are you going to know that you’ve actually improved if you only did a portion of the required reps? Or did the reps, but not to the movement standards? Don’t cheat yourself out of being able to celebrate your progress because you let your ego take over the workout.

4)     Check your ego at the door and leave the drama at home

Speaking of ego, we have a set of Box Rules and Rule 7 is: Check your ego at the door and leave the drama at home. I’m as competitive as the next CrossFitter and I’m a strong believer that friendly competition is healthy and makes training more enjoyable by giving you that extra push in a workout. However, fudging your reps in an attempt to get a top score and boost your ego is not friendly OR healthy. In all honesty, it just makes you look like a dick. Don’t be a dick.

5)     RESPECT

Aretha let us know how important it is and I’m certain that you all work hard in your jobs and daily life to attain the respect of your co-workers, bosses, friends, family and significant others. Why should your time in the gym be any different? In my humble opinion, you can win all the medals, trophies and podium finishes you like, but if you don’t have the respect of the athletes around you, you have nothing. I would rather finish last in a workout and retain the respect of my fellow athletes, than finish first knowing that people thought that I didn’t put in the work.

I have spent most of this blog talking about how cheating reps and movement standards affects you personally, but guess what? It’s not just about you. A loss of respect doesn’t just hurt you individually, it hurts the entire gym. It ruins the relationships we work hard to build, it tarnishes our image as a dedicated, passionate, and quality group (which Phil and I know you all are!), and it breaks down the sense of trust built through the feeling that we are all in it together as a community. And as you know, community is the most important part of CrossFit. It’s the glue that holds it all in place.

Phil and I are your coaches and not your parents. We cannot (and will not) stand by your side and count every rep for you as it’s not fair to the other athletes that need our feedback and encouragement. We are relying on you to be diligent and honest. We know that, as you get fatigued in a workout, the basic act of counting is pretty damn challenging and sometimes miscounted reps are a genuine mistake. If you need a whiteboard to count your reps and rounds, grab one before the workout begins. Think you’ve only done 8 reps, but maybe you did 10? Do 2 more, just in case. Unsure of what the movement standards are or if you’ll be able to hit them for the entire workout? Get advice from your coach. IT WILL ONLY MAKE YOU A STRONGER ATHLETE IN THE LONG RUN.

I am proud of the group of athletes we have at CrossFit 1864, impressed and humbled by the work you all put in, and love watching our community grow stronger with every day. Let’s keep that going by being honest with yourself and being honest with others.

Now go forth and smash it!


A) Alternating EMOM x 10
Even minutes: 5 Zercher squat
Odd minutes: 20 second planche hold into 20 seconds max sit-ups

But what IS a Zercher Squat?? Watch here and Read more here.

B) 6 minute AMRAP:
10, 20, 30 m... Farmer's carry (32/24 kg)
10 Goblet lunges (32/24 kg)

- Rest 2 minutes -

6 minute AMRAP:
10, 20, 30 m... Shuttle sprints
10 Knees to elbows