25 Aug 2015 – WOD

Before you read any further, check Beyond the Whiteboard for your previous 3RM back squat (or 1 RM or 2 RM back squat....)

A) General strength
A1) Back squat: 15 minutes to establish a 3 rep max
Do you know what number you're aiming for??
A2) Back squat ladder – At % of above 3 rep max

Perform 10 reps at 75%
Perform 3 reps at 95%
Perform 15 reps at 70%
Perform 3 reps at 90%
Perform 20 reps at 65%
– Rest 2-3 minutes between sets

22 Aug 2015 – CrossFit-isms and Fran

Time to brush up on your CrossFit-isms!

In CrossFit, we present you with loads of challenges… learning complex Olympic lifts and gymnastics movements, pushing your body (and mind) to its limits with every beastly workout, and the greatest challenge… knowing what the hell we’re talking about! To help you, today's blog defines our CrossFit-isms: the acronyms, abbreviations and completely foreign lingo you will hear during each session.

CF1864: CrossFit 1864, obvs!
WOD: Workout of the Day
CrossFit Mainsite: The CrossFit website (www.crossfit.com). When CrossFit first began, workouts were originally (and still are) posted to this website daily and athletes would comment with their scores.
Box: The standard name for a CrossFit gym (‘I’m headed to the box for the 6 pm WOD’)
Tekkers: Short for ‘Technique’ for a lift or gymnastics movement
Mob: Pronounced ‘mobe’ and referring to Mobility and stretching
PB: Personal Best Lift
Rep: Repetition. One performance of an exercise.
Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat. 
Rx: As prescribed. WOD done without any adjustments in weight and/or movement as it is programmed.
Scaling/Scaled: Adjusting the Rx weight or movement to suit an athlete's level of fitness. i.e. Pull ups scale to ring rows
RM: Repetition Maximum. Your 1RM is your max lift for one rep.

AMRAP: Perform As Many Rounds (or reps) as Possible in a given amount of time
EMOM: Every Minute on the Minute. Read more about EMOMs and Alternating EMOMs here.
RFT: Rounds for Time
Tabata: 20 seconds of work followed by 10 seconds of rest. The classic Tabata is 8 rounds of 20 seconds work and 10 seconds rest for a total of 4 minutes.

C&J: Clean & Jerk
GTOH: Ground to Overhead (Move an object, most often a barbell, from the ground to overhead in one or two movements).
STOH: Shoulder to Overhead (Move an object, most often a barbell, from your shoulders to overhead, in one movement)
HSPU: Handstand Push up

Benchmark WOD: A workout originally programmed by CrossFit Mainsite that athletes use to track their current level of fitness and progression. These include Open workouts, Hero WODs and The Girls.
The Girls: Several classic CrossFit benchmark workouts that are given female names. The names of these workouts are arbitrary and not named after actual girls.
Hero WODs: Several CrossFit benchmark workouts that are named after actual military, law enforcement and firefighters that have died in the line of duty. 

Now get ready for our most well-known Girl....


A) Skill Development: Fran Prep!

B) Conditioning
Thrusters (42.5/30 kg)
Pull-ups (Jumping pull ups)

0 to 1.30 - Round of 21 Thrusters
1:30 - 3.00 - Round of 21 Pull-ups
3:00 - 4:00 - Round of 15 Thrusters
4:00 - 5:00 - Round of 15 Pull-ups
5:00 - 5:30 - Round of 9 Thrusters
5:30 - 6:00 - Round of 9 Pull-ups

10 Aug 2015 – Got Goals? We want to know about them!

How are your Visions shaping up? Do you have your 1, 3, 6, 9, 12 month goals written down? Well, we want to know about them! 

Now that you've got your goals, the next step is to let your coaches and your fellow athletes know about them. 

What we want you to do is...

1) Write your 1 year goal on the final page of your goal setting pack in BIG, BOLD letters.

2) Bring your completed Goal Setting Pack and Goal Page in to the box and give it to one of the coaches OR email the completed pack to maria@crossfit1864.com.

3) We will take a picture of you with your goal to put up at the box or we will post the final page up on the wall.

4) We'll take note of your goals and follow up with you shortly with any suggestions we might have to help you out.

Looking forward to reading all about how you are going to smash the next 12 months!

PS If you don't yet have a Goal Setting Pack, let me know ASAP and we can get you a copy


A) General strength
A1) Push press: 15 minutes to establish a 1 rep max for the day
A2) Take 80%+ of A1 and perform 3 sets of:
3 Push press + 3 Push jerk

B) EMOM 5 Thrusters
With a continuously running clock complete 5 thrusters every minute:
From 0:00-5:00 use 30/20 kg
From 5:00-10:00 use 40/30 kg
From 10:00-15:00 use 50/35 kg

Continue adding 5-10kg every 5 minutes for as long as you are able. Post total number of reps completed.

05 Aug 2015 – Your Vision & Goals

Google “Goal Setting CrossFit Blog” and you will quickly find that every CrossFit box in the world has posted a blog on setting goals.

I. Hate. Goal Setting Blogs.

I hate that they always come out on 1 January (sooooo predictable), I hate that they always say the same things (Are your goals S.M.A.R.T? Have you thought about booking in a PT session to get you to your goals?) and the thing I hate most is that one month after the blog has gone up, everyone tends to completely forget about the goals they posted and the promises they made to themselves.

But, here I am, writing a blog about setting goals, because it's actually really damn important.

Why do we set goals?

Goals are important in every aspect of our life because they give us direction. With a goal in mind, we know what we're working towards. They also give us incentive. We want to achieve the goals we set, so we’re more likely to put in the time to be successful in reaching them. They also give us benchmarks so we can see how much we’ve progressed. As coaches, it’s imperative that your athletes have goals (and that you know what they are) so that you know how you can help them in their training.

So guess what? It’s time to set your 1 year goals!

Here’s the deal…

I have put together a goal setting pack for everyone at the gym. You can either take a printed copy from the box or download a word doc version from the email hitting your inboxes soon and fill it out on your computer (if you’re too technologically advanced to use a pen and paper…)

The Steps to Setting Your Goals…

We’re going to start with a vision….

A vision is your picture of where you see your health and fitness in one year. This vision creates a clear picture and will help lead you to your goals and make them powerful and meaningful to you. Revisit and re-read this vision regularly, it will keep you heading in the right direction!

Now it’s time to extrapolate some goals from that vision.

What are goals? They are specific, they are measurable, they are a challenge, yet attainable, they are time-bound, and when they are written, they use present language (had to get the S.M.A.R.T. acronym in there somewhere!).

Think about what goals you need to achieve in one year to make your vision a reality. Now write that down, these are your one year goals.

Now think about what goals you need to hit in 9 months to make that vision a reality. Write that down. These are your 9 month goals.

How about in 6 months…. What goals do you need to achieve in 6 months to make your 1 year vision materialise?

3 months? 1 month? Write it alllll down in your pack.

All done? Wicked! You’ve got a series of goals (1, 3, 6, 9 and 12 months) that you are working towards for the next year. Pat yourself on the back, give yourself a chest bump, put the pack away and forget it ever existed.

Wrong. Think again.

There's one trait a goal possesses that I didn't mention before.... A goal is an end sought after with integrity

What does this mean? Well, in our tight-knit community that we love and cherish deeply, this means that, by setting your goals, you are accountable to all of the other members at CF1864 who have also set 1 year goals. It is your responsibility to work hard towards your goals, to not sandbag your attempts, and to reach the benchmarks you set for yourself because your fellow athletes are depending on you, just as you are depending on them.

Whoa. That’s deep.

What Phil and I want you to do next is share your goal with your fellow athletes. The last page in the pack is left blank. Write your goal in BIG LETTERS. Take a picture of yourself with your goal and post it to Facebook or Instagram (#herestothecrazyones #goals2015 ), or give that paper to us and we’ll post it up at the box.

Need help with any of this? Let us know!

NB This is taken largely from lululemon’s goal setting strategy, which, following loads of research, was the best goal setting strategy I could find. I highly recommend you check out their website and explore your visions and goals beyond the health and fitness domains.


A) General Strength
A1) Overhead Party
EMOM perform 3 shoulder press. Men start with 30kg and women with 20kg pounds.
- Add 2.5-5 kg each minute until failure.
- When you cannot complete the shoulder press move on to performing 2 push press every minute.
- When you cannot complete the push presses move on to performing 1 push jerk every minute.
- When you fail on the push jerks, the workout is over.

B) Conditioning
3 rounds for time:
12 Front squats (60/40 kg)
12 Burpee pull-ups

*Compare with your results from 31 Jan 2015

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


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 -

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

18 July 2015 – Fight Gone Bad and our next BroSesh!

Action shot from our last BroSesh

Feel like you've been neglecting chest day lately? Craving a leg day? In dire need of shifting some serious metal?! Fear not, Bros! It's time for our next BroSesh Sunday: The Swole Edition!

Join us on Sunday 16 August from 10.30 am - Noon for our next BroSesh Sunday. Will we be doing 'The CrossFit Total'? 'The CrossFit Total II'? 'The CrossFit Football Total'? An 'Olympic Weightlifting Total'? Or some crazy hybrid of all of these?! You'll have to join in to find out!!

After the sesh, we'll all head out for a post-WOD re-fuel (location and details TBC)

*This is a free session and is only available to CrossFit 1864 members.

How you might feel on the third round of rowing....


"Fight Gone Bad"

3 rounds of:
Wall ball (9/6 kg)
Sumo deadlift high pull (35/25 kg)
Box jump (20 in)
Push press (35/25 kg)
Row or Assault bike (Calories)

07 July 2015 – 'Nutts' & 800 m Time Trial

The CF1864 crew after the Battle of the Gods... Thanks to everyone who came down to support your coaches!

Coach's Note: This week's programming will feature loads of Beyond the Whiteboard Fitness Level Tests, including: 
- Mono-structural max effort 
- Gymnastic max effort
- Long met-con
- Heavy met-con
- Light met-con

So, make sure you log your workouts, bring your A-game and get ready to smash it!


A) For time: Run 800 m

B) "Nutts"
For time:
10 Handstand Push Ups
15 Deadlifts (115/80 kg)
25 Box Jumps (30/24 in)
50 Pull-ups
100 Wall Balls (9/6 kg)
200 Double Unders
400m Run with 20/15 kg plate

04 July 2015 – Find your Deadlift 3RM

Coach Phil's 201 kg deadlift... time to get started on those July PBs!


A) Deadlift: 20 minutes to establish a 3 rep max

B) CrossFit Open 13.2
10 minute AMRAP
5 Shoulder-to-Overhead (52.5/35 kg)
10 Deadlifts (52.5/35 kg)
15 Box Jumps (24/20 in)

REMINDER: There will be no class on Sunday 5 July. Cheer on your coaches as they compete at the Battle of the Gods in Colchester! Follow updates on Battle of the Gods' Facebook page
or keep an eye on our Facebook for updates!