watch the clock

12 April 2019 - WOD


“Watch the Clock”

00:00 to 05:00
400m Run
400m Row

05:00 to 10:00
10 Dumbbell bench press (22.5/15 kg)
12 Double kettlebell deadlifts (32/24 kg)

10:00 to 15:00
400m Run
400m Row

15:00 to 12:00
10 Dumbbell bench press (22.5/15 kg)
12 Double kettlebell deadlifts (32/24 kg)

20:00 to 25:00
400m Run
400m Row

25:00 to 30:00
10 Dumbbell bench press (22.5/15 kg)
12 Double kettlebell deadlifts (32/24 kg)

* Start each AMRAP from where you finished
* Score for run/row is slowest round

B) Accessory
10 Scorpion stretch
20 Ring rows
1 minute: Table top stretch
20 Ring rows
1 minute per side: chest stretch
20 Ring rows

27 July 2017 – CrossFit 1864 does the CrossFit Games (but not officially...)

The photoshop is bad on purpose, ok guys?1

::Imagine this is being read in a super dramatic sports announcer-type voice...::

In the first week of August, in Madison, Wisconsin, the best CrossFit athletes in the world will take on a week's worth of challenges, testing their physical and mental capacity to find out who is truly the Fittest on Earth. On the weekend of 4, 5 and 6 August, we're going to do something REALLY similar (but different...). 

To celebrate the CrossFit Games, and for just a bit of fun, on Friday 4 August, Saturday 5 August and Sunday 6 August, we will take on some of the CrossFit Games workouts, but in the comfort of our own box! In true CrossFit Games fashion, we will only be releasing the details of each event closer to the weekend, but in the meantime, mark your diaries for the following dates:

Event 1: Friday 4 August, 6 - 6.45 pm
Event 2: Saturday 5 August, 8 - 10 am
Event 3: Saturday 5 August, From Noon (this will take place outside of the box)
Event 4 & 5 (and maybe 6 & 7?): Sunday 6 August, 8.30 am – Noon

There will be scaled options for all of the days and we will be awarding prizes to the winner of each event, as well as overall winners.

Not sure what the CrossFit Games are? Check out the CrossFit Games website for more info and to watch previous Games footage.

* Zenplanner will be updated with these events by Thursday morning.


A) Conditioning: Watch the Clock
At 00:00, for time:
30 Snatch (60/40 kg)

At 10:00, for time:
50 Calorie row

At 20:00, for time:
75 Wall balls (9/6 kg)

* Doing Isabel Rx, but taking 8 minutes is missing the workout stimulus. Train smart!


08 Nov 2016 – Watch the Clock

Congrats to everyone who competed in the London Box Battles over the weekend!


A) Conditioning: Watch the Clock
*The aim is to complete each individual workout as fast as possible, maximising the rest period.

At the 0:00, complete:
3 Rounds for time:
10 Power snatch (42.5 / 30 kg)
10 Over the bar burpees

When the clock hits 10:00, complete:
2 rounds for time
15 Power snatch (50/35 kg)
15 Over the bar burpees

When the clock hits 20:00, complete:
1 Round for time
30 Power snatch (60/40 kg)
30 Over the bar burpees
(Time cap: 10 minutes)

B) Bonus Gainz: Lat/Midline Development

Sandbag carry wth bearhug hold: 2-4 x 50m

01 Feb 2016 - The Window of GAINZ: Part 2


The 'Window of Gainz', the 'Anabolic Window’ the 'Window of Opportunity’ (always the window?!)...

Supposedly, the Window of Gainz is a period of time after your training session when your body and muscles are particularly primed to accept food and shuttle it towards conversion into lean muscle mass. Bro-science traditionally puts this window somewhere between thirty minutes to two hours after your workout.

In Part 1 we looked at the REAL window of GAINZ, so make sure you check it out!

So, surely now it’s time to look at that post-workout window?! Time to tell you the magic ingredients to stick in your protein shake? Weeeellllll, not quite.

Before we look at post-workout nutrition, it makes sense to first look at pre-workout nutrition!

What are you fuelling yourself with BEFORE your training session, and how will this help towards your long term goals?

Training Intensity

The intensity of your training is what gives you results. We have used this quote time and time again:

“Intensity is the independent variable most commonly associated with maximizing the rate of return of favourable adaptation” - Greg Glassman

Intensity is equal to average power (or Phil's gurn face). The higher the power output in your training session the higher the intensity. This can be boiled down to lifting more weight, doing more work and moving faster than last time. 

(Caveat: Intensity must be pursued relative to the physical and psychological tolerance of the individual.)

So how do we train with intensity? Well in order to do this we need to have the fuel that allows us to operate to our maximum capacity. 

Enter, pre-workout nutrition….

Pre-workout nutrition

When it comes to building muscle, losing fat, becoming stronger and faster, recovering better, WHEN you eat is as important as WHAT you eat. If we are properly fuelled we can train with maximum intensity to ensure we continue to develop. 

So what does this look like?

CrossFit is a high-intensity exercise program, and high intensity exercise needs certain macro-nutrients if we want to perform at our best.

Glucose: This is the main fuel source for high intensity exercise, and we ingest this when we eat carbohydrates. Without adequate carbohydrate consumption to fuel intense exercise we will not be able to generate maximum power. Without adequate carbohydrates your energy levels will be low and you will sandbag that met-con you were so looking forward to. 

Sandbagging = lack of effort (intensity!)
Decreased intensity = decreased results

To compound matters, if we are in a state of glucose/glycogen depletion our levels of the hormone insulin will be low. As a result it is thought that glucagon (another hormone) steals amino acids from our muscles so it can convert them to glucose to provide energy. 

Low insulin makes it possible for catabolic hormones to "steal" your gains! 

So carbohydrates are important for exercise, especially for high intensity exercise! But our bodies need more than just carbohydrates, they also need protein.

Protein: Protein is the building block of muscles and it is used to rebuild and repair muscle tissue during stages of recovery and to keep our bodies functioning.

By ingesting protein before a workout you will spare muscle protein, negate protein degradation, and set the muscle up for regeneration and remodelling (aka recovery).

So we need protein and carbohydrates before we train, but how much and when?!

This is hugely variable depending on your weight, body composition, goals, length of training session, what’s involved in the training session etc etc. But we can provide some general guidelines....

How much?

Generally you want a 2:1 ratio of carbs to protein

  • Trying to lose or gain weight: Protein wants to be around 0.44g/kg of target bodyweight
  • To maintain weight: Protein wants to be around 0.44g/kg of present bodyweight 

So if I am looking to maintain by present bodyweight of 75kg, my pre workout protein would be 33g (75 x .44). For carbohydrates I know I need a 2:1 ratio, in this case it would be 66g (33 x 2).

When & What?

  • <60 minutes prior to a workout: This will probably need to be in the form of a shake or smoothie as it takes less time to digest and enters your system faster.
  • 60-90 minutes: Eat real food where possible 

So that's your lot for today! Still no closer to the post-workout window yet...but hopefully you are beginning to understand that there is more to this than simply a post-wod shake!

Stay tuned for Part 3...and just maybe we will address post workout nutrition ;)


A) Conditioning: Watch the Clock

A1) 21-15-9
Deadlifts (125/82.5 kg)
Box Jumps (30/24 in) 
* Time cap: 8 minutes

When the clock hits 10:00

A2) 4 Rounds for time
12 Pull-Ups
12 Burpees
200m Run
*Time cap: 14 minutes

Are you ready to see if you're better than you were last year? To test your limits? To exceed your expectations?  To smash 5 weeks of epic WODs with your fellow Crazy Ones?

There's only one way to find out... Sign up for the 2016 CrossFit Open and join Team CrossFit 1864!

Check our recent blog post for more details on the Open.

Register via the CrossFit Games page here and make sure you choose CrossFit 1864 as your affiliate!

01 Dec 2015 – The Second Christmas Cracker: Watch the Clock: 'Grace' & 'Isabel'

Because Grace and Isabel are ALWAYS on time...


The Second Christmas Cracker: Watch the Clock: 'Grace' & 'Isabel':

At 00:00 begin "Isabel":
For time: 30 Snatch (60/40 kg)

When the clock hits 15 minutes, begin "Grace":
For time: 30 Clean & Jerks (60/40 kg)

*Both of these workouts should be completed in sub 5 minutes. Consider scaling accordingly to give you plenty of rest
** Did you PB Grace or Isabel? What's your strategy for these workouts? We want to know about it! Post a video or photo to Facebook / Instagram / Twitter @crossfit1864 #christmascrackers #watchtheclock

01 Oct 2015 – Watch the Clock

Congrats to Chambers, Em, Kunal, Jules and Olivia on their half marathons this month! 


'Watch the Clock'

Run 1 mile
20 Thruster (40/30 kg) 
15 Thrusters (50/35 kg)
AMRAP Thrusters (60/40 kg)

When the clock hits 10 minutes:
Run 1 mile
20 Power clean (60/40 kg)
15 Power clean (70/45 kg)
AMRAP Power (80/50 kg)

When the clock hits 20 minutes, 10 minutes to get as far as possible:
Run 1 mile
20 STOH (60/40 kg)
15 STOH (70/45 kg)
AMRAP STOH (80/50 kg)

24 Apr 2015 – Watch the Clock



A) Gymnastics Skills: Pistols

B) Barbell Skills: Power Snatch

C) 'Watch the Clock'

With a continuously running clock...

30 Power snatch (40/30 kg)
*5 Down-ups each time you put the bar down

When the clock hits 5 minutes, begin...

3 rounds:
5 Power snatch (40/30 kg)
10 Pistols, alternating legs

When the clock hits 10 minutes, begin...

3 rounds:
5 Power snatch (40/30 kg)
10 Pistol, alternating legs
15 Toes to bar


Which means transport is going to be a bit crazy and many roads around the box will be closed. Please check your route before you leave and give yourself plenty of time to get to class!

19 Mar 2015 – Our Next Guest Day: Saturday 28 March

CrossFit 1864's Guest Day

Do you have any friends, family or co-workers that have asked what you do to stay in shape? Or do you know anyone that you think would enjoy CrossFit?? Well, bring them down to train with you! 

On Saturday 28 March (in both the 9 am and 12.30 pm classes), we will be hosting our next Guest Day, where you can bring a friend or family member down to the box for free and hit a workout with them. This is a great chance to show folks what it is you have been doing at the gym that is making you feel (and look!) amazing! 

What do you need to do?

Email with the name and email address of the person you would like to come train with you so she can get them set up with an account and sign a waiver. That's it!


Watch the Clock - Partner Edition

Complete 6 total rounds each:
21 Box jumps (24/20")
15 Burpees
9 Power cleans (60/40 kg)

When the clock hits 15 minutes, complete 6 total rounds:
200m Med-ball run (9/6 kg)

When the clock hits 25 minutes:
2 minute AMRAP:
"I go, you go"
10 Bottom-to-bottom air squats

26 Feb 2015 – CrossFit Open 15.1 Announced Thursday Night!

The moment we've all been waiting for has arrived!

CrossFit Open WOD 15.1 will be announced Thursday night at 5 pm PT (loooooong after we've all gone to sleep!)

As mentioned, we will be doing the Open WOD in all of Monday's classes. Keep an eye out for our blog this weekend explaining more on how we will run the first Open workout. 

Still don't know what the CrossFit Open is?! Read this blog.

Not sure how the CrossFit Open is going down at CrossFit 1864? Read this blog.

Haven't signed up yet? You've still got time! Get registered here and be sure to select CrossFit 1864 as your affiliate. 

We have an incredible 15 athletes already signed up, and we would love to see 15 more on our team roster, so get involved guys! 


A) Skill: Barbell Cycling

B) "Watch the Clock"

Begin with:
21 Power cleans (40/30 kg)
21 Toes to bar

When the clock hits 3 minutes, begin:
21 Push press (40/30 kg)
21 Box jumps (24/20")

When the clock hits 6 minutes, begin:
15 Power cleans (40/30 kg)
15 Toes to bar

When the clock hits 8 minutes, begin:
15 Push press (40/30 kg)
15 Box jumps (24/20")

When the clock hits 10 minutes, begin:
9 Power cleans (40/30 kg)
9 Toes to bar

When the clock hits 11 minutes, begin:
9 Push press (40/30 kg)
9 Box jumps (24/20")

*Once you finish the reps, you rest for the remainder of the 3 minute interval.
** Your score will be the total number of reps complete. In other words, if you finish all of the reps in each interval, your total score will be 180 reps.