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25 August 2016 – Mark your Diaries: Kilos for a Cure is back!

After its massive success in 2015, Kilos for a Cure is back! Hosted at CrossFit 1864, the event will take place on Sunday 16 October from 9.30 am.

Did you know that breast cancer is the most common cancer in the UK, with over 50,000 individuals diagnosed per year? Although treatments are improving and fatality rates are decreasing, there is still no cure for the disease. So, we want you to contribute your efforts to support the efforts of others with Kilos for a Cure, a special WOD to raise money for the charity, Breast Cancer Now. 

We will 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 top 1 RM, and Best Dressed Athlete (think pink!).

The cost of the event is £10 to participate and all proceeds will be donated to Breast Cancer Now.

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 35 kg (men) / 25 kg (women) for "Grace". Athletes in the Intermediate category will be using 50 kg (men) / 35 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 sign up?

It's easy! Visit the Kilos for a Cure website: www.crossfit1864.com/kilosforacure

From there, you'll be able to sign up to the Kilos for a Cure mailing list to keep updated with details on the event as they become available, such as how to register, exact timings, t-shirts, our sponsors and prizes!  

Any questions left unanswered?

E-mail maria@crossfit1864.com.

See you all there!


WORKOUT OF THE DAY

Conditioning

Every 2 minutes, for 20 minutes, alternate between A & B

A) 500/400m Row

B) 2 rounds of "Cindy"
5 Pull-up
10 Push-up
15 Air squat

*If your "Cindy" Score is 20 rounds+, consider using a weight vest for this workout

B) 5 rounds, not for time:
5 Strict pull-ups (or negatives)
5 Strict ring dips (or box dips)
- As load as required
- Rest as needed between movements/rounds

19 May 2016 – Let's Get Gymnasty

WORKOUT OF THE DAY

A) Gymnastics* 
21-18-15-12-9-6-3 reps, for time of:
Pull-up
Strict Handstand Push Up
(Time cap: 30 minutes)

*Modifications for today's workout:
Pull-up: 7-6-5-4-3-2-1 x 3-5 second negative chin-ups
HSPU: 7-6-5-4-3-2-1 Wall climbs

B) Midline
5 rounds:
10 Strict straight leg raise + 10 Strict single leg raise, alternating legs

21 Apr 2016 – "Murph" is coming...

You saw it in the 2015 CrossFit Games, you took it on yourself right before Christmas and some of you were lucky enough to take it on the first time we did Memorial Day Murph at CrossFit 1864...

"Murph" is coming...

One of the most well-known CrossFit workouts is the hero WOD, Murph: 

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

WHY IS THE WORKOUT CALLED MURPH?

In 2005, a team of 4 Navy SEALs led by LT. Michael P. Murphy found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, they were in desperate need of help, but due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Murphy moved to open ground to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. 

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously awarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

Originally named 'Body Armor', this workout was LT Murphy's favourite. The workout was renamed 'Murph' in his honour after his death. 

JOIN US FOR MEMORIAL DAY 'MURPH'

On Monday 30 May 2016 (Bank Holiday Monday in the UK, Memorial Day in the US), we will take on "Murph" in honour of LT Murphy and all servicemen and women. This year, as requested by our members in the Service, our efforts will go towards supporting the charity, Deptherapy. Deptherapy is a small charity based in Berkshire. From their website:

We run specially adapted scuba diving programmes for seriously injured UK armed service people. Our programmes are especially beneficial to those suffering Post Traumatic Stress Disorder and is supported by senior doctors and has provided startling results.
...Those with physical injuries who have been on our programmes reported that the weightlessness that scuba diving provides allows them to be pain free. For many the first time since their injury. For those with PTSD it provides a calming environment as one programme member describes the aquatic realm, “When I put my head under the water the demons disappear.” 

Memorial Day Murph is free to all members and non-members, all we ask is that you make a contribution to Deptherapy by bringing your donation to the box on the day, or making a donation via the charity's JustGiving site.

Here's how it will work...

We will be running the event in three heats...

Heat 1 Warm-up will start at 9 am and the workout will begin at 9.15 am.
Heat 2 Warm-up will start at 10 am and the workout will begin at 10.15 am.
Heat 3 Warm-up will start at 11 am and the workout will begin at 11.15 am.

There will be a 45 minute time cap. To be eligible to join a heat, you must show up in time for that heat's scheduled warm-up. As with all of our special events, we encourage you to come early or stay late to cheer on your fellow athletes

What about the weight vest??

We will have a few weight vests available if you choose to do Murph as Rx, HOWEVER, here are the rules...

  • If you have never done Murph before, you will be doing bodyweight only (no vest).
  • If you have done Murph before (without a vest) and your time was over 40 minutes, you will be doing bodyweight only.
  • The weight vests will be available on a first come, first serve basis. If you have your own weight vest at home, feel free to bring it in! 

Sign up for Memorial Day Murph via Team up and let us know your target time on our Memorial Day Murph Facebook page!


WORKOUT OF THE DAY

A) Gymnastics Strength / Conditioning
3 rounds for time of:
20 Strict ring dips
20 Strict chest-to-bar pull-ups
10 Barbell turkish get-ups (20/15 kg)

* Adjust your gymnastics movement to make this workout as challenging as possible. Add weight, take your feet off the floor / lower yourself down if you're scaling the pull ups, etc. Your coach will be able to give you suggestions on what you should be doing.

09 Feb 2016 - WOD

WORKOUT OF THE DAY

A) Strength: Back squat
Perform 5 x 10
- Rest as needed between sets

B) Strength: Gymnastics
B1) 3×3 Strict deficit HSPU
B2) 3×6 Kipping deficit HSPU
B3) 3×9 Strict HSPU
B4) 3×12 Kipping HSPU

*Scaling:
Strict deficit HSPU : Stepped wall walk with 10 second HS hold
Kipping deficit HSPU : KB Push Press
Strict HSPU : Wall walk with 10 second HS hold
Kipping HSPU : KB Push Press
 

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 Jan 2016 - There's nothing quite like that First Muscle Up Feeling

The day you finally decide Today is The Day.

Adjusting the rings millimetre by millimetre until they are just the right height... The thoughts going through your head as you chalk your hands for the millionth time... Toes THEN hips to rings... BIG hips to rings, BIG pull... The anticipation as you jump on to the rings and adjust your false grip... the swings that are more there to convince yourself you can do it then to actually help you gain momentum, 3...2...1... you're on top of the rings! A crowd of people gathers around you... kick and press, kick and press, press, press... LOCK OUT! You just did a muscle up and the crowd ROOOOAAARSSSSS!

There is nothing quite like the feeling of elation and accomplishment you get when you hit your first muscle up. So, why not sign up for CrossFit 1864's Developing Advanced Gymnastics course so you can get that feeling as well?! The 6-week course includes 2, 1-hour sessions per week specifically programmed to get you the strength and skill you need to get you on top of those rings. In addition, during the course, you get personalised nutrition advice and mobility homework to make sure you have all your bases covered in your pursuit of Gymnastics Ninja Status!

What are you waiting for?! Sign up today!

WORKOUT OF THE DAY

A) Strength: Press & Lunge

Alternating EMOM x 10
Even minute: 5 Strict press (Athletes choose load)
Odd minute: 10 Front rack lunges (Athletes choose load)

B) Gymnastics: Muscle-up

Op1) Toenail box dips: 7 x 3
Op2) Muscle-up negative: 7 x 1
Op3) Strict muscle-up: 7 x 1 (Add load as needed)

29 Aug 2015 – WOD

Gareth's 1 Year Goal.... Bring on the Burpees!

A) General Strength

A1) For time:
3 Strict Chin-Ups alternated with
3-9-12-15-12-9-6-3 Strict dips

A2) Bent over rows (supinated grip): 5 x 5
– Rest 60 seconds between sets –

B) 3 rounds for time:

Run 400 m
21 Burpees

Want to improve your Gymnastics Pulling and Pushing strength? Sign up for our Developing Gymnastics Strength Course here! Or learn more about the course here.