strict press

22 June 2018 – It's Disco Friday!

Join us for a Partner WOD and hang out after class for post-WOD noms!

WORKOUT OF THE DAY

A) Strength

Perform 6 supersets of:
3 Strict press
3 Strict/Weighted pull-up

* Move immediately from movement to movement
* Rest 3 minutes between sets
* Add 0-5kg based on how last week felt


Finish with 50 bent over lateral raises

B) Conditioning

In a pair, alternating every rep, complete 60 Cleans (100/70kg) for time.

Time cap: 15 minutes

ENGINE WORK: AEROBIC CAPACITY

A) Conditioning: Row

2 minutes @ 20 spm
1 minute @ 22 spm
1 minute @ 24 spm
1 minute @ 26 spm

- Rest 3 minutes -

2 minutes @ 22 spm
1 minute @ 24 spm
1 minute @ 26 spm
1 minute @ 28 spm

- Rest 3 minutes -

2 minutes @ 24 spm
1 minute @ 26 spm
1 minute @ 28 spm
1 minute @ max rate

* Start your first block's 2 minutes @ 20 spm at your 5km pace + 6 seconds
* Every increase in 2 spm needs an increase in split by 2 seconds
* Start your second block's 2 minutes @ 22 spm at your 5km pace + 4 seconds
* Start your third block's 2 minutes @ 24 spm at your 5km pace + 2 seconds

08 June 2018 – WOD

WORKOUT OF THE DAY

A) Strength

Perform 5 supersets of:
5 Strict press @ 80% of 1RM
5 Strict/Weighted pull-up

* Move immediately from movement to movement
* Rest 3 minutes between sets


Finish with 40 bent over lateral raises

B) Conditioning

7 minute AMRAP:
5 Box jumps (30/24 in) 
3 Cleans (100/70 kg)

ENGINE WORK: AEROBIC CAPACITY

A) Conditioning: Row

8 minutes @ 20 spm
- Rest 1 minute -
7 minutes @ 22 spm
- Rest 1 minute –
6 minutes @ 20 spm
- Rest 1 minute -
5 minutes @ 22 spm

07 May 2018 - WOD

WORKOUT OF THE DAY

A) Strength

A1) Back squat: 3 x 6

*Add 0-5kg based on how last week felt

B) Strength / Conditioning

15 x 40 seconds on : 20 seconds off, alternate between:
Shoulder to Overhead @ 70% 1RM strict press
Double kettlebell front rack walking lunges
T-bar row

*STOH - Strict press for as long as possble, then push press when needed

03 Nov 2017 – WOD

WORKOUT OF THE DAY

A) Strength (Speed / Power Group)

Every 02:30, for 20 minutes alternate between A1 and A2
A1) 2-3 Back squat @ 90% + 10 Jumping squats
A2) 2-3 Strict press @ 90% + 10 Dumbbell push press

A) Strength (Aerobic Capacity Group)

Every 02:30, for 20 minutes alternate between A1 and A2
A1) 12 Back squat + 250m Row
A2) 12 Push press + 250m Row

B) Accessory (All Athletes)

12 x 40 seconds on : 20 seconds off, alternate between
Skater squat, left leg
Skater squat, right leg
Dumbbell bench press
Barbell row

ENGINE WORK: AEROBIC CAPACITY

2km Training - Week 7

A) Specific Training

2 rounds: 2 x 1000m @ target split, 90 seconds seconds rest
3 minutes rest between rounds

* This is a repeat of last week

WEEKLY MINDSET FOCUS

Spend 10 minutes EVERYDAY practicing something you want to master. You won't be an expert by the end of the week, but you will have had 70 minutes dedicated practice time. Perhaps it's practicing double-unders, learning Spanish, kipping progressions or riding a bike.

It doesn't matter what it is, find something you want to master and get to it!

WEEKLY RECOVERY PROTOCOL: Active Recovery, Part II: The Skills Edition

A couple of weeks ago we asked you to spend 5-10 minutes on a active cool down.

We want you to do the same this week but with our Mindset Focus of skill practice at its core.

Spend 10 minutes after class doing some light skill work on a movement of choice.

My recommendation is snatch work (we all want to snatch better, right?!). Check out this video of the Burgener Warm-Up. Perform 3 reps of each exercise using a dowel rod and cycle through for 10 minutes.

27 Oct 2017 – Announcing the Grand Re-Opening WOD & Party!

Join us on Sunday 5 November from 9 am for our Grand Re-Opening WOD and Party! 

It's hard to imagine how far this empty warehouse space has come in such a short amount of time. To celebrate, to thank you guys for your support and help during this busy time and to christen the new space in true CrossFit 1864 style, we'll be hosting a special WOD of BroSesh proportions (aka EPIC), followed by a pitch-in BBQ. 

Sign up via Team up here and keep an eye on Facebook, your email and the blog for more details.


WORKOUT OF THE DAY

A) Strength (Speed / Power Group)

Every 3 minutes, for 24 minutes alternate between A1 and A2:
A1) 2-3 Back squat @ 85% + 10 Jumping squats
A2) 2-3 Strict press @ 85% + 10 Dumbbell push press

A) Strength (Aerobic Capacity Group)

Every 3 minutes, for 24 minutes alternate between A1 and A2
A1) 9 Back squat + 250m Row
A2) 9 Push press + 250m Row

B) Accessory (All Athletes)

12 x 40 seconds on : 20 seconds off

Dumbbell bench press
Bent over barbell row
Good morning
Plank hold (weighted)

*Choose loads that allow for 12-15 reps
*Aim for quality, controlled movements

ENGINE WORK: AEROBIC CAPACITY

2km Training - Week 6

*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) General Speed

6 x 375m max effort sprints
– Rest 90 second between efforts –

13 Oct 2017 – WOD

WORKOUT OF THE DAY

Strength: Complex Method (Aerobic Power Group)

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

– Rest 3 minutes –

A2) Medicine ball toss: 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 Group)

A1) Strict press: Build to a heavy set of 3 reps

A2) Seated dumbbell strict press: 5 x 10, tempo 2020

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


B) Accessory (All Athletes)

B1) 3-5 Supersets
10 Dumbell hex press @ 2111
10 Bent over barbell row @ 2111
10/10 Single arm high pull @ 2111

B2) Isolation
3 Supersets
20 Alternating arm hammer curls
10 Tate presses

12 September 2017 – The CrossFit Total

WORKOUT OF THE DAY

*Today is a re-test from 13th June

A) CrossFIt Total
Establish a 1 rep max for each of the following lifts:
Back squat
Strict press
Deadlift

* For each lift use the following loading sequence:
2 @ 60%
2 @ 70%
1-2 @ 80%
1 @ 85%
1 @ 90-95%
1-2 attempts @ 100%+


B) Back Squat

Take 85% of 1RM back squat and perform 1 set for max reps using the tempo 20X1.

MOBILITY DRILL OF THE WEEK