testing week

23 Nov 2017 – Reasons why we can't wait for Christmas at CrossFit 1864

Thanks for the bauble, Gareth!

With all of CrossFit 1864's holiday festivities just around the corner, we decided to ask a few of our veteran athletes, coaches and interns what they are most looking forward to during the CrossFit Christmas season....


Talisa Legon
Christmas Cracker-ing since 2016

The thing I'm most looking forward to is completing the Christmas Crackers challenge and that feeling on the last day after having finished the last WOD. Last year, I earned that Christmas dinner and the second helping!


Graeme Booth
Christmas Cracker-ing since 2015

I'm looking forward to being proud of all the PBs that are going to rain down during the Crackers. Everyone has been working super hard and I think the benchmarks will give people a great chance to see their gains.

Andreea Caua
Christmas Cracker-ing since 2015

The thing I look forward to the most is the amazing atmosphere during those two weeks. It truly marks the start of the Christmas season as far as I am concerned. All the classes are busier than usual and I get to see everyone! 

There’s also the anticipation and debate on which heroes or girls we’ll be doing during the Crackers. Last year, there was a running joke that "Murph" would make an appearance and we would all die, but Santa Phil was kind (until the week after the Crackers!). Everyone is buzzing, hoping that their favourites will show up, that they’ll get a chance to test a benchmark we rarely ever do, and that a weakness might be conquered.

Lastly, I am looking forward to the Golden Kettlebell Awards. As undefeated Best Pain Face champion, I am keen to see if anyone comes anywhere near to taking that crown away from me! 

Josh Lah
Christmas Cracker-ing since 2015

I would personally love to do "Murph" for the Christmas Crackers! I won't be doing the first half though (out on holiday till 3 December) so please if you do plan it, schedule it for the second week haha (sure thing Josh, we'll keep that in mind!)

Not really Christmas specific, but I'm looking forward to the newer members coming to the party and everyone mingling and getting to know each other. Like old times! 


David Caetano
Christmas Cracker-ing since 2015

The Christmas Crackers are the perfect opportunity to make a small goal and hit it! I personally want to make the 12 days, but it could be to make 8 of the days or to do 4 of the days in a row. I remember my first Christmas Crackers; it was the first time I trained 5 days in a row!

I'm also looking forward to the atmosphere. I believe this is what makes the Christmas Crackers feel so special. It has the same atmosphere as the Open WODs or one of the throwdowns. Everyone is around and supporting each other! Laughs and chest bumps!

With so many awesome things in store over the coming weeks, what are you waiting for?! Sign up for your Christmas Cracker sessions today and get ready to take on the most epic Challenge on the CrossFit calendar and earn your Christmas pudding!


Testing Week, Day 3

A) Power clean
A1) Establish a 1 rep max
A2) 8 minute AMRAP @ 85% of A1

21 Nov 2017 – The Crackers are Coming!

CrossFit 1864's Christmas Crackers are just one week away! I can barely contain my excitement! Getting to see all of you crazy ones smash twelve benchmark workouts, announcing the winners of the Golden Kettlebell Awards, putting up CrossFit 1864's very first Christmas tree... it's almost too much to take in!

What are the Christmas Crackers?

The Christmas Crackers is CrossFit 1864's annual Christmas Challenge for our members. We will be programming twelve consecutive benchmark workouts for you to tackle, from the ladies, to heroes, to Open workouts, to a few mash-ups of all of the above! 

As mentioned in our earlier e-mail, we want all members, regardless of what membership they’re on, to be able to take part in all twelve workouts. If you are on the Kickstarter membership, you should now have a 'Christmas Crackers' Unlimited membership on your Team up account. This membership is active from 27 November until 8 December, please use it to book in to any classes during this time. If you do not have this membership, please let Coach Maria know ASAP. This membership will expire on 8 December, so be sure to use your Kickstarter Membership for any class bookings after that.

Classes during these 12 days will run SLIGHTLY differently than a normal session. We will be running each WOD in heats so you can cheer your fellow athletes on (and you don't have to worry about counting your reps!). Depending on the workout, warm-ups might be brief, so if you are one of those who needs extra time to get ready for a workout, feel free to come in early and get in some extra mobility / rowing time.

‘I Cracked the CF1864 Christmas Crackers!’

Members that complete all twelve benchmark workouts will receive a special prize presented at our Christmas Party at the end of the Christmas Crackers! To be eligible for this prize, you need to log a result for EVERY benchmark workout on Beyond the Whiteboard. If you don’t log it, you didn’t do it! If you have any difficulties logging your results on BtWB, please let a coach know ASAP.

We have more information on the Christmas Crackers and why you should get involved coming up this week, as well as details for our Christmas party, so keep your eyes on the blog!


Testing Week, Day 2

A) Aerobic Threshold Test
5 x 3 minutes on : 3 minutes off
12 Deadlifts
9 Hang power cleans
6 Push jerks
35 Double unders
Max calories in the remaining time

Rx = 70/45 kg & Assault bike
S1 = 50/35 kg & Row
S2 = 35/20 kg & Row
Inconsistent (or no) double unders? = Sub for 35 plate hops to 10 kg plate

Engine Work

A) 500m Repeatability Test

Row 500m
Rest 90 seconds
Row 500m
*Each row should be maximum effort

15 September 2017 – The Other Total


A) The Other Total
Establish a 1 rep max for each of the following lifts:
Power clean
Bench press
Front squat

B) Bench Press
Take 85% of 1RM bench press and perform 1 set for max reps @ tempo 20X1

*Reminder: Tomorrow's session will start at 9.45 am at Mile End Track, don't be late!


14 September 2017 – Back to the Grind!

*Today is a re-test from 17th June


Alternating EMOM for as long as possible (40 minute cap):
Even minutes: 20/17 Calorie row
Odd minutes: 1 round of "Cindy"

Repeating the workout?
- If you scaled last time and lasted 25 minutes+, make the workout harder
- If you scaled last time and lasted less than 25 minutes, keep the same scale
- If you Rx'd/scaled last time and lasted less than 5 minutes, scale further from last time
- Rx last time and lasted longer than 5 minutes, then stay Rx and push harder this time

First time?
- Choose targets for the row and Cindy that would allow you to maintain for a minimum of 15 rounds

When you fail to complete a round you have two options: 
1) End the workout, cheer on those still working and save yourself for tomorrow's tests (heavy lifting)
2) Rest for 2 minutes, then re-join with lower row / "Cindy" targets


16 June 2017 – Testing Week, Day 5


A) Conditioning
For time:
1000m Row
100 Double unders
50 Kettlebell swings (24/16 kg)
40 Wall balls (9/6 kg)
30 Burpees
20 Pull-ups
10 Power cleans @ 80% of yesterday's 1RM

Engine Work : Aerobic Capacity

A) VO2 Max - Row

4 rounds, each for time:
250m Fast
200m Easy
250m Fast
200m Easy
Rest 4 minutes

Fast = 500m PB pace or faster

Reminder: Our Goal Setting Workshop is this Sunday! The workshop will start at 9.30 am and finish at 11 am (there will be no Competition Class this weekend). The workshop is free to all members. Sign up via Team-up here.