thrusters

12 Feb 2019 - WOD

WORKOUT OF THE DAY

A) Breath holds & Pulmonary Warm-up

10 minutes, for quality:
3 Breaths
5 Thrusters w/ empty barbell, nasal breathing only
3 Breaths
Max mountain climbers on exhale breath hold

B) Conditioning

3 x 5 minutes on : 5 minutes off:
15 Barbell facing burpees
21 Thrusters
27/21 Calorie row

* Up to G4 allowed

Round 1: 60/40 kg
Round 2: 50/35 kg
Round 3: 42.5/30 kg

ARE YOU IN?

There’s still time to get involved in the 2019 CrossFit Open!

SIGN UP FOR THE OPEN HERE AND DON’T FORGET TO LIST CROSSFIT 1864 AS YOUR AFFILIATE!

24 Jan 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning & Breath Holds

4 x 6 minutes on : 2 minutes off, alternate between A1 and A2:

A1) Row, bike or run for distance
*Nasal breathing only

A2) AMRAP:
4, 6, 8...
Thrusters (42.5/30 kg)
4.6.8...
Bar facing burpees
*Nasal breathing only

* At the end of each 4 minute interval perform 5 normal breaths followed by a max inhale hold.
*Time the length of each of these holds

12 May 2018 - WOD

WORKOUT OF THE DAY

CrossFit (8 – 9 am, 9 – 10 am, 11.30 – 12.30 pm)

A) Indian Relay

B) Team Workout

In a team of 2 or 4
Every minute for 16 minutes, alternate between:
Synchro thrusters
Syncro toes to bar (or ab-mat sit-ups)

*Score is total thrusters + total toes to bar completed
*If in a team of 4, 2 work on the thrusters and 2 on the toes, then they pairs switch each minute
*In a a pair alternate movements each minute

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) Snatch: Heavy double

A2) 2 Cleans + Jerk

B) P4P Qualifier 1

For time:
12 Cleans
100 Double Unders
12 Front Squats
100 Double Unders
12 Shoulder to Overhead
100 Double Unders
12 Overhead Squats
100 Double Unders

Rx Male = 80% bodyweight
Rx Female = 65% bodyweight
Masters Male = 70% bodyweight
Masters Female = 55% bodyweight

05 May 2018 - WOD

WORKOUT OF THE DAY

CrossFit (8 – 9 am, 9 – 10 am, 11.30 – 12.30 pm)

A) Conditioning

In teams of 3, complete for time:
100/75 Calorie row
100 Box jump overs 24/20"
100 Power snatch 42.5/30kg
100 Thrusters 42.5/30kg
100 Chest to Bar Pull-ups
100 Thrusters 42.5/30kg
100 Power snatch 42.5/30kg
100 Box jump overs 24/20"
100/75 Calorie Row

Competition Class (10 – 11.30 am)

A) Weightlifting

A1) 1 snatch + 2 touch and go snatch

A2) Hang clean: Build to a 1 rep max

B) Conditioning

At 00:00 complete
21-15-9 Thrusters 50/35kg
Chest to bar pull-up

When the clock hits 10:00 complete
42 Wall balls 9/6kg
21 Toes to bar
30 Wall balls 9/6kg
15 Toes to bar
18 Wall balls 9/6kg
9 Toes to bar

At 20:00 complete
5 rounds for time of:
200m Run
25ft Handstand walk

28 Jan 2018 – Join us for Coach Maria's Sympathy Pains WOD!

In case you didn't notice, Coach Maria is preggo! Yup, in a few short months we will be welcoming Baby Coach into the CrossFit 1864 family.

To celebrate (and also to give you guys a small taste of the joys of training with a big bump!), on Saturday 10 February from 9.30 am, we will be hosting a Sympathy Pains team WOD!

The class is free and open to all members. Please register via Team-up here to help us get an idea of numbers.


WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics Development

32 x 12 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

Every minute for 18-24 minutes, alternate between:
16 Back rack reverse lunge
10/10 Dumbbell reachbacks
Rest
8 Pendlay row
10 Dumbbell rear delt raise
Rest

C) Conditioning: TBA

Specialist Sundays (10 – 11 am)

A) Snatch

Establish a 1 rep max

B) Clean & Jerk

Establish a 1 rep max

Engine Work (9 – 10 am)

In teams of 4, complete 3 rounds each (12 total) of:
500m Row
30 Thrusters (42.5/30 kg)
20 Burpees

* Teams get only one work station per exercise and one “rest” station.
* Athletes may not advance to the next work station until teammate has moved on from the station in front of them.

25 Jan 2018 – WOD

Less than one month until we kick off the 2018 CrossFit Open at CrossFit 1864! Find out more about the Open on our recent blog and sign up for the Open here!


WORKOUT OF THE DAY

A) Conditioning: Threshold

In 10 minutes:
Run 1 mile
In remaining time, perform an AMRAP of:
3-6-9-12
Thrusters (42.5/30 kg)
Burpees over the bar

– Rest 3 minutes – 

In 7 minutes:
Run 800 m
In remaining time perform an AMRAP of:
3-6-9-12
Shoulder to overhead (60/40 kg)
Burpees over the bar

– Rest 3 minutes –

In 4 minutes:
Run 400m
In remaining time perform an AMRAP of:
3-6-9-12
Front squat (80/50 kg)
Burpees over the bar

18 September 2017 – Introducing our Weekly Mindset Focus

Welcome to the beginning of our new programming cycle!

In addition to introducing a new approach to help us better individualise your programming, we are also adding a Weekly Mindset Focus to our programming. Every week we will be posting a video or posing a question (or both!) that we want you to consider for the week. The coaches will include this mindset focus in their whiteboard huddle.

Our aim with these exercises is to develop a mindset that frees you of restraint, unshackles you from negativity, and provides you with a platform for a long and happy life. Although, we will be focusing these exercises on your training, the lessons we will learn are applicable across all aspects of your life away from the box.

Allow us to introduce you to John Wooden...

WEEKLY MINDSET FOCUS

Watch the TED talk below by John Wooden and consider the points he makes.

How do you define success in training, career and relationships?

This week we will be focusing on what we (your coaches) see as success during your training sessions. Here's a big clue, it has nothing to do with times on the leader board or beating your fellow classmates.

We want you to begin thinking about why you come to class and what you focus on each session

WORKOUT OF THE DAY

* For today's session, at the beginning of class, you will be split in to two different groups, based on your results from testing week. 

Cardiac Power / VO2 Max (Speed/Power)

A) 8 rounds of 1 minute on : 2 minutes off, alternate between A1 and A2

A1) 5 Thrusters (60/40 kg)
- In remaining time perform a max calorie row/assault bike

A2) 10 Burpees over the rower
- In remaining time perform a max calorie row/assault bike

Stimulus
- Short intervals at very high intensity
- Longer rest periods to allow for recovery and thus repeated high intensities
- Go as hard as possible on each round

 

Lactate Threshold (Capacity)

A) 3 x 5 minutes on : 5 minutes off

A1) 18/12 Calorie row
18 Burpees over the rower
Max rep thrusters (42.5/30 kg) in remaining time

A2) 15/10 Calorie row
15 Burpees over the rower
Max rep thrusters (50/35 kg) in remaining time

A3) 12/8 Calorie row
12 Burpees over the rower
Max rep thrusters (60/40 kg) in remaining time

Stimulus
- Longer intervals at threshold intensities
- Lower work:rest ratio results in incomplete recovery
- Work a hard but sustainable pace

WEEKLY RECOVERY PROTOCOL

- Foam roll for 5-10 minutes before or after class.
- Do this with intent i.e. No phones or social media!
- If you have a foam roller or mobility balls at home, foam roll before bed and make it part of your nighttime routine

25 August 2017 – Reminder: Bank Holiday Class Schedule

It's Bank Holiday this Monday 28 August! As per usual, we will be running our Bank Holiday Class Schedule on this day.

Our class schedule will be:

8 am - 9 am
9 am - 10 am
10 am - 11 am

The schedule returns to normal on Tuesday 29 August. 

These classes have been updated on Zenplanner. Please let us know if you have any questions!


WORKOUT OF THE DAY

In teams of 3, complete 5 rounds for max reps/calories of:
60 seconds of rowing for calories
60 seconds of dumbbell burpee box step overs (20")
60 seconds of thrusters (35/25 kg)
Rest 60 seconds

*Team members rotate through the three work stations at 60 second intervals
*All members rest at the same time

ENGINE WORK: AEROBIC CAPACITY

A) Lactic Capacity: Rowing

1000m @ moderate pace
– Rest 2 minutes –
8 x 200m @ hard pace with 20 seconds rest between each

800m @ moderate pace
– Rest 2 minutes –
6 x 200m @ hard pace with 20 seconds rest between each

600m @ moderate pace
– Rest 2 minutes –
4 x 200m @ hard pace with 20 seconds rest between each

400m @ moderate pace
– Rest 2 minutes –
2 x 200m @ hard pace with 20 seconds rest between each

Pacing
Hard = 2km PB pace
Moderate = 2km PB pace + 10-13 seconds/500m

MOBILITY DRILL OF THE WEEK

30 July 2017 – Bring on the Burpees...

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Gymnastics

28 x 15 seconds on : 20 seconds off, rotate between:
Ring support
Dip support
Chin over the bar hold
L-Sit
* Increased time & increase rounds on last week

B) Conditioning

"CrossFit Open 12.1"

7 minute AMRAP of:
Burpee to a 6" target

Competition Class (9.30 - 11 am)

A) Gymnastics

Alternating EMOM x 12:
Odd minutes: Muscle-ups @ 40% of max unbroken set
Even minute: 40 Double unders

B) Conditioning

12 minute AMRAP:
20 Power clean (60/40 kg)
15 Toes to bar
30 Double unders
-
15 Power clean (70/45 kg)
15 Toes to bar
30 Double unders
-
10 Power clean (80/50 kg)
15 Toes to bar
30 Double unders
-
5 Power clean (90/55 kg)
15 Toes to bar
30 Double unders

In remaining time AMRAP Power clean (90/55 kg)

Engine Work (8.30 - 9.30 am)

A) Conditioning

6 x 2 minutes on : 2 minutes off
15/12 Calorie Row
AMRAP in remaining time:
5 Thrusters (40/30 kg)
7 Burpees over the bar

MOBILITY DRILL OF THE WEEK

15 July 2017 – WOD

WORKOUT OF THE DAY

A) Strength: Front squat

A1) Every 90 seconds for 5 sets:
3 reps @ 65% of 1RM
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 90-95%

A2) 3 sets of:
2-3 Front squats @ 85-90% of heaviest single from A1
- Rest 20 seconds -
Max rep strict pull-ups
- Rest 3 minutes -

B) Conditioning
For time:
1000m Row
30 Burpee box jump overs (24/20 in)
30 Thrusters (42.5/30 kg)

MOBILITY DRILL OF THE WEEK

19 May 2017 – Team WOD

WORKOUT OF THE DAY

Teams of 3, for time:
100 Row calories
100 Box jump overs (24/20 in) 
100 Thrusters (42.5/30 kg)
100 Toes-to-bars
100 Thrusters (42.5/30 kg)
100 Box jump overs (24/20 in) 
100 Row calories

Engine Work: Aerobic Capacity (6.00 – 6.45 pm)

A) Conditioning: Aerobic
1000m Easy
200m Moderate
300m Fast
100m Easy
(1600m total)
– 90 seconds rest –
800m Easy
200m Moderate
300m Fast
100m Easy
(1400m total)
– 90 seconds rest –
600m Easy
200m Moderate
300m Fast
100m Easy
(1200m total)
– 90 seconds rest –
400m Easy
200m Moderate
300m Fast
100m Easy
(1000m total)
– 90 seconds rest –
200m Easy
200m Moderate
300m Fast
100m Easy
(800m total)
Pacing
Easy = 2km PB pace + 10-15 seconds
Moderate = 2km PB pace + 5 seconds
Fast = 2km PB pace

 

MOBILITY DRILL OF THE WEEK