tempo

01 June 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 2 minutes for 10 rounds:
5-10 Handstand push ups
1 x 3-Position squat clean
* Start around 50-60% and slowly build each round

B) Every 2 minutes for 10 rounds:
10-15 Toes to bar
1 x 3-Position squat snatch
* Start around 50-60% and slowly build each round

C) Conditioning
In teams of 2:
1000m Row (Switch every 250m)
- 2 minute rest -
1000m Row (Switch every 250m)


Gymnastics Strength & Skill

A) Mobility
3 rounds for quality:
1 minute elevated pike stretch
10 Bridge-ups

B) Strength
10 rounds for quality:
5 Chin up @ tempo 31X2
10 Push up @ tempo 31X2
10 Jumping lunge

C) Midline
3-6 rounds for quality:
30 seconds L-sit
30 second frog stand


CrossFit

A) Conditioning
15 minute AMRAP:
30 Double-unders
15 Power cleans (50/35 kg)
30 Double unders
15 Toes to bar

B) Gymnastics
Weighted pull-ups: 5 x 3

08 May 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting

A1) Clean & Jerk: EMOM x 9
Minute 1: 2 reps @ 65%
Minute 2: 2 reps @ 70%
Minute 3: 1 rep @ 75%
Minute 3: 1 rep @ 80%
Minute 4-9: 1 rep at 80-85%

- Rest 2 minutes- 

A2) Repeat the above sets/reps/percentages with snatches

B) Conditioning / Accessory

Complete 3 sets of:
6/6 Bulgarian split squats with kettlebells held in front rack position
15 Hollow hold to V-Tuck , pause for 3 seconds in each hollow position

Competition Class (9.30 - 11 am)

A) Weightlifting: As above

B) Dynamic Effort
Clean pull: EMOM x 3, Perform 3 reps @ 90% 1RM

C) Strength: Deadlift
Set 1: 10 reps @ 50% of 1RM
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 65%
Set 4: 8 reps @ 75%
Set 5: 6-8 reps @ 80%
- Rest 2 minutes between sets -

D) Accessory
3 sets of:
6/6 Deficit bulgarian split squats
- Rest 30 seconds -
30 second Chinese plank for max load
- Rest as needed -

Engine Work (8.30 - 9.30 am)

A) Cardiac Output*
Alternating EMOM x 25 minutes (5 rounds):
Minute 1: 15/12 Calorie row
Minute 2: 10 m Single arm overhead kettlebell lunges, per arm (16/12 kg)
Minute 3: 15/12 Calorie row
Minute 4: 30m prowler push
Minute 5: 200m run

- Rest 5 minutes -

B) Gymnastics at tempo 2020
Alternating EMOM x 15 minutes (5 rounds)
Minute 1: 8-10 Push-ups
Minute 2: 8-10 Air squats
Minute 3: 8-10 Ring row

*Focus: The goal of the Cardiac Output sessions is to keep you moving at a steady pace, for extended periods. None of this should be a maximal effort, it should be a pace you can maintain and feel relatively comfortable at. 

10 Nov 2015 – Strength Aerobic Method

WORKOUT OF THE DAY

Strength Aerobic Method

A) Front squat: 20 minutes to establish a heavy set of 4 reps

B) 4 rounds of:
10 Bench press @ 50% 1RM, tempo 2020
- Rest 30 seconds -
10 Ring row, tempo 2020
- Rest 30 seconds -
10 Front squat @ 50% 1RM, tempo 2020
- Rest 30 seconds -

* If you performed this last week, add 2.5 to 5kg on the barbell lifts

03 Nov 2015 – Christmas is Coming... Bring on the Christmas Crackers!

If you were with us in December of last year, you’ll remember CrossFit 1864’s First Christmas Cracker, a '12 Days of Christmas’-inspired WOD that took you through thrusters, pull ups, tyre jumps and so much more.

As we get bigger, so do our Christmas Celebrations… This year, we are excited to bring you not just one, but A WHOLE BOX of Christmas Crackers (we’ll even throw in some crappy jokes and a useless screwdriver)!

Beginning Monday 30 November, we will kick off our 12 Christmas Crackers, 2 weeks of benchmark WODs for you to take on, leading up to one MASSIVE Christmas Cracker on Saturday 12 December. Special prizes will be given to those athletes that make it through all 12 Crackers.

As our Christmas present to you, all members will be able to attend every day, regardless of what membership you’re on. (Don’t worry if you’re already on Unlimited, a special present is coming your way too!)

Mark your diaries and keep your eye on the blog and Facebook for more details!

Christmas Schedule

During the holiday season, we will have a reduced class 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


WORKOUT OF THE DAY

Strength Aerobic Method

A) Front squat: 20 minutes to establish a heavy set of 6 reps

B) 4 rounds of:
10 Bench press @ 50% 1RM, tempo 2020
- Rest 30 seconds
10 Ring row, tempo 2020
- Rest 30 seconds
10 Front squat @ 50% 1RM, tempo 2020
- Rest 30 seconds

30 Oct 2015 – WOD

WORKOUT OF THE DAY: Strength Aerobic Method

A) Back squat

A1) 15 minutes to establish a heavy set of 2
A2) 3 x 10 @ 50-60% 1 rep-max with tempo 2020. 
- Rest 1 minute between sets
- If you made all 3x10 last week at 55%, progress to 60% 

B) Gymnastics Tempo

3 rounds of:
15 Deficit push-up @ tempo 2020
- Rest 30 seconds
15 Ring row @ tempo 2020
- Rest 30 seconds

C) Midline accessory

2 rounds, for quality:
10 Toes to bar
12 Kettlebell swings (AHAP)
10 Toes to bar
12 Overhead lunges (50/35 kg)

20 Oct 2015 – Strength Aerobic Method

WORKOUT OF THE DAY: Strength Aerobic Method

A) Back squat

A1) 15 minutes to establish a heavy set of 3
A2) 3 x 10 @ 50% 1 rep-max with tempo 2020.
* Rest 1 minute between sets
* If you made all 3x10 last week, progress to 55%

B) Gymnastics Tempo

4 rounds of
10 Deficit push-up @ tempo 2020
- Rest 30 seconds -
10 Ring row @ tempo 2020
- Rest 1 minute -

C) Conditioning

Complete as many rounds as possible in 8 mins of:
Run 800m
In remaining time AMRAP: Goblet walking lunges (32/24 kg)

22 July 2015 – Find your Front Squat 3 Rep Max & Other Goodies

WORKOUT OF THE DAY

A) Front squat: Establish a 3 rep max

B) Gymnastics Development
5 rounds:
10 Deficit Push-ups, tempo 2020
- Rest 20 seconds -
10 Ring rows, tempo 2020
- Rest 1 minute -

C) Tabata
Kettlebell swings (24/16 kg)
- Rest 90 seconds -
Burpees

* Score is total reps of kettlebell swings over 8 intervals and total reps of burpees over 8 intervals

16 July 2015 – Measuring Progress on Beyond the Whiteboard

In this post we are going to look at how you can chart your progress on Beyond the Whiteboard (BtWB).

BtWB is set up so you can easily see how your progress is going. Some of the more obvious places to look (which I won't cover in great detail) are...

Fitness Level: Your overall 'Fitness Level' gives you a good gauge of your progress, by clicking on your fitness level number you can see its increase/decrease over time and also quickly identify areas of strength/weakness.

Individual Movements: By typing a movement into the search bar e.g. 'back squat' you quickly pull up your history with that movement such as rep maxes (the heaviest load you can lift for a given number of reps e.g. 3 rep max), when and what previous workouts you completed containing the movement etc.

What about individual workouts? How can you see if you have improved if you repeat a workout a few months apart? This comes down to power output, measured in foot pounds per minute. If you want to see improvement, this has to increase.

If you search for the workout in question using the search bar (in this case, 'Grace'), and then click on 'History' you can see all your past results for the workout, and also a graph which plots your results against your power output.

From my examples above, my last 3 attempts at 'Grace' were all at 60kg, but the time increased from (1) 2mins 52secs, to (2) 2 mins 38secs, to (3) 2mins and 9secs. As the graph shows, this is an obvious increase in power output. So I have made definite progress....#GAINZ!

What about if you repeat a workout but use a different weight or a more complex movement? For example the first time you did 'Grace' it was at 50kg and was finished in 5mins 24secs, but the second time you used 60kg but completed it in 6mins 47secs. Well, the same thing applies, it comes down to your power output.

Below is an example of an athlete who completed Grace at 50kg in their first attempt, and then a few months later at 60kg. We can see from the pictures below that at the heavier load and a slightly longer workout time, the power output actually dropped 9.4 (ft*lb)/sec.

Before you look in horror at this athlete's decrease in fitness.....

Things to consider...

1) Have you made progress or not? When repeating workouts, our ultimate aim should be for higher power outputs. That being said, a decrease in power output (when using heavier loads or harder movements) does not mean you got worse! You have done a workout with a load/movement that you could not manage before. So herein lies your improvement.

2) Off days: We all have off days and you will not feel like a 100% WOD-Killer every time you step into the gym. Not every session is going to be laden with PBs! Check back on our blog, A CrossFitters Road Map for the Intermediates Athlete.

3) What is the trend in your results: This is most important... are your results, fitness level and power outputs trending upwards? If they are then you are making progress!

Beyond the Whiteboard provides a very valuable tool for your training, provided you are consistently (and accurately) logging your results. 

So get logging!


WORKOUT OF THE DAY

A) Alternating EMOM x 20:
Minute 1: 2 Front squat (Heavy as form allows)
Minute 2: 10 Push-ups @ tempo 2020
Minute 3: 10 Ring rows @ tempo 2020
Minute 4: Rest

B) Front squat finisher
Drop the weight by 15% and perform 2 sets for max reps, rest 2 minutes between sets.