19 Aug 2015 – Your top 3 goals & how to hit them!


So your goals have been set, let the good times roll! You can just carry on with your day to day lives and your goals will be brought to you by a leprechaun riding a unicorn, that farts rainbows (ahh, if only!). 

Writing down your goals is just the first step. Unless you change something about what you are currently doing then ain't nothin' gonna change and your goals and visions will stay as just that. 

So, I have put together some information to get you started based on the most popular goals we've seen so far..

Goal 1: Mobility

Mobility has formed a huge part of your goals, from tight ankles to stiff upper backs. This makes us happy because it shows us that you all understand how important good mobility is to achieving better movement! 

There are 3 areas you need to address to make your mobility gains stick.

Mobilise: Think mashing (lacrosse ball, barbell, a Super Friend's foot!) and stretching drills. You need to do a minimum of 1-3 drills per day, spending at least 2 minutes per side on your problem areas. To help with this head over to Youtube, type in MWOD and whatever body part you are working on e.g. MWOD shoulder or MWOD ankle. Reams of resources right there.

Activate: Chances are that if something is 'tight' or 'short' that something else is not doing its job properly (often the opposing muscles). For example, when the chest is tight and the shoulders are rounded then the muscles of the upper back are elongated and in a 'weakened' position. This can impact your shoulder function. 

The majority of the population who are desk-bound will fall into this category, so here is a great shoulder protocol called Iron Symmetry. Mobilise the tight bits around the shoulder (chest, triceps, lats, serratus) then hit these drills. This is a great protocol for those of you who suffer with shoulder pain.

If you mobilise your lower half (hips and ankles) then simple bodyweight squats and lunges, focusing on correct movement is a great way to re-enforce your new mobility gains. Mobilise then perform 30-50 of your best reps.

Strengthen: You will get at the gym. Learning to move correctly and using your new ranges of motion will help you to develop strength in the right areas.

Goal 2: Body Composition

Our next most popular goal was related to body composition, in particular fat loss. 

Nutrition is the basis of any successful training program, you cannot out-train a bad diet, it just won't happen. So we advise that you stick to Greg Glassman's (Founder of CrossFit) words of wisdom "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat."  Basically cut out the processed crap and added sugar and replace it with whole, natural real foods. 

Here are 3 top resources to get you going:

1) Not sure how much to eat, but don't want to count weigh and measure food? Precision Nutrition has a great portion guide which is super easy to use.
2) Clueless on what foods you should be eating and what needs to be binned? Check out this guide to good food choices. 
3) Wondering whether you have to eat like this alllll the time? We encourage you to enjoy favourite foods, just in moderation. In general you want to aim to eat 80%+ of your meals following the food guidelines. In 20% of meals you can have a little leeway and enjoy your favourite foods (just don't go crazy). If you follow this '80/20 rule' you can still get the results you are after while maintaining a social life. Here is a great guide to Nutritional Off-Roading.

If you need more of a helping hand with your nutrition then you could also consider using the CrossFit 1864 Nutrition Program!

Goal 3: Gymnastics

Pull-ups dominated your goals, along with push-ups, muscle-ups and other gymnastic elements. 

This is going to require some extra work on your behalf. Whilst we do these movements in the classes you will need to be attacking this goal several times a week.

A great tool you can use is called volume training. This targets movements using specific and repetitive training for a particular weakness. This method can be used for any movement, from practicing a backhand technique in tennis, shooting free throws in basketball, or pressing to handstand in gymnastics. The goal is to develop proprioception and endurance (the ability to reproduce something many times over and over) in that specific movement pattern.

We also have a much more encompassing approach, our six week course, Developing Gymnastics Strength: Pull-ups and Dips. This 6 week course will focus on pull-ups and push-ups/ring dips - designed to get your first ones or improve your capacity in the movements if you already have a few strict ones. The course includes elements of strength development, volume training and specific assistance exercises that are key to developing these movements. Sign up here or email for more info.


A) Every 2 minutes for 20 minutes - Alternate between:

A1) 5 Back squat
A2) 10 Plate face pulls + 40m Overhead walk

B) Assistance Supersets

For 15 minutes, cycle through:
10 Good mornings
15 Glute bridges
20 second chest to bar hold
25 second hollow hold, weighted
- Aim for 2-4 rounds

08 July 2015 – Nutrition: The Basics

Lately, Phil and I have been receiving a lot of questions from you about nutrition… what to eat, how much to eat, what supplements to take, when to eat dense carbs, what are dense carbs, what Phil and I do for our nutrition, etc. etc.

With these questions in mind, we thought it would be a good idea to give you a Nutrition 101 blog, a quick summary of the basic nutrition guidelines that we follow...

And it goes a little something like this…

In general, we advocate a Paleo framework for nutrition. Now, before people go all crazy about having to go hunting in London for their dinner and the impossibility of living like a Caveman in today’s world, PALEO DOES NOT MEAN PRIMAL EATING. And I kinda hate the person that decided to name this whole thing Paleo, because everyone gets this idea in their heads! Paleo is a nutritional guideline that simply advocates a return to eating Real Foods and staying away from processed and chemically enhanced food (ready meals and fast food), food with added sugar (such as candy or soda), and gluten (such as bread, pasta, and cereal). In many of my recipe blog posts, you will also see me refer to this as ‘Clean Eating’.

I can hear you cry out…. Why would you take away my sugar, my chicken nuggets, my Pret Baguettes?!? Let me tell you why…

Why no sugar…

“Added sugars are one of the quickest and easiest foods to provoke an unhealthy hormonal response, causing disruptions in leptin and insulin levels, primarily reliance on sugar as fuel, and accumulation of lipids in the liver, bloodstream and on the body (as body fat!). This drives systemic inflammation, a major risk factor for many lifestyle diseases and conditions. In addition, these sugars are calorie-dense but nutritionally barren – the very definition of empty calories.” – Whole 9

Why no gluten…

There are different protein structures in grain foods that have been found to cause dam­age to our gut and result in increases in gut permeability. These beasties are tough and are somewhat resistant to the body’s normal processes of digestion, which means they arrive in the gut largely intact. As such when they cross the gut barrier they cause dam­age to the gut lining and this damage may allow other substances like incompletely-digested food particles, bacteria, or viruses through the gut and into the body.

As these various particles enter the bloodstream there is an interaction between the for­eign particles and immune cells. This triggers an immune response and systemic inflam­mation results. Depending on the individual, the level of inflammation varies greatly by severity.

Why no processed foods…

Although our bodies are constantly developing, improving and evolving, unfortunately we haven’t been able to adapt quickly enough to be able to break down the chemically processed convenience foods that have become such a dominant presence in our world today.  Think it’s a coincidence that modern diseases such as autoimmune disorders, cardiovascular disease, type 2 diabetes and rampant obesity happened to increase alongside the global spread of industrialised food? Think again.

A few things to bring to your attention before you ceremonially burn your Weetabix and Haribos in your back garden….

  • We won’t tell you that you have to be 100% Paleo, 24 hours a day, 7 days a week. Your coaches are not 100% 'clean'. We are human and like to go out with our friends. We love enjoying a craft beer, a few squares of dark chocolate, and if we go to our favourite pub, you better believe we are going to demolish a lamb burger. But these detours away ‘clean’ eating are rare occurrences and special occasions. We aim to keep our nutrition clean 90% of the time, so approximately 3-4 deviations from clean eating per week (1 beer = 1 deviation)
  • Each of you is a unique, which means that each of you has different nutritional needs and backgrounds. That’s why we say that Paleo is a ‘framework’, not a hard and fast set of rules. Some people can be Paleo and eat some dairy, some people can’t. Some people can handle rice in their diets, some people can’t. Some people can cut out gluten, processed foods and sugar straight away, and some people need to take it a bit slower, starting out with just eliminating sugar from their diets, then cutting out gluten, etc.

In summary, aim to eat Real Food: a protein, fruit or vegetable, and healthy fat with every meal. Stay away from sugar, gluten, and processed foods, but don’t forget to let yourself live a little too!

Want more info? Check out Nom Nom Paleo for a more in depth description of Paleo basics (and a cartoon!).

Check out She Cooks, She Cleans for clean eating recipe ideas.

Check out our past blogs on Nutrition and Nutrition Programming at CrossFit 1864.

Have questions about supplements? Read this blog.

Have additional questions about nutrition or want to try this whole Paleo thing out? Let us know in comments or speak to one of your coaches before or after class (or email!)

And keep an eye out for Coach Phil's next blog on What Matters Most in your Nutrition to get Results!


A) Alternating EMOM x 10
Even minutes: 3 Front squat
Odd minutes: 10 Push-ups @ tempo 2020

B) Assistance superset
15 minutes to get through 2-4 rounds
10 Good mornings
10 Back rack lunges
10 Ring rows
10 Strict toes to bar