whole life challenge

18 Mar 2017 – Re-testing the WLC Baseline & 17.4 Skills

Photo: Milo Thomas Photography

WORKOUT OF THE DAY

A) Warm-up & Mobility
1 minute stiff leg row
3 minute row

2 rounds:
5 Sumo inchworm to push-up
5 Dumbbell squat with press out
3 Wall climbs, each with 5 second hold

B) Deadlift Prep
B1) Mobility
B2) Deadlift progressions

C) Handstand Push-up Skill Work

D) Whole Life Challenge Baseline
"Jackie-esque"
In 10 minutes:
Row, 1000m
In remaining time AMRAP:
50 Thrusters (20/15 kg) 
30 Pull-ups
15 Burpees

21 Jan 2017 – 1 RM Back Squat and Whole Life Challenge Baseline

WORKOUT OF THE DAY

A) Strength: Back squat
1x5 @ 50%
1x3 @ 60%
1x2 @ 70%
1x1 @ 80-85%
1x1 @ 90-95%
1-3 attempts @ PB Lift!

B) Whole Life Challenge Baseline
"Jackie-esque"
In 10 minutes:
Row, 1000m
In remaining time AMRAP:
50 Thrusters (20/15 kg) 
30 Pull-ups
15 Burpees

MOBILITY DRILL OF THE WEEK

13 Jan 2017 – Pre-Whole Life Challenge Huddle, this Friday Night!

The fun will be kicking off at the gym from 6.30 pm (as soon as Open Gym finishes). During this huddle, we'll be reviewing the rules of the Challenge and what you need to do to get started, showing you how to use the WLC website and app, discussing the Nutrition Levels, and sharing a few of our own tips and tricks to get the most out of the next eight weeks!

Do your homework before our Huddle

A big portion of this huddle is dedicated to answering your questions and making sure you're clear on all the rules of the Challenge. So, before the Challenge, you need to make sure you've done your homework! You can read the full rules of the Whole Life Challenge here or if you're strapped for time, read the Quick Start Guide here.

Also, make sure you review the different nutrition requirements of the three levels: Kickstarter, Lifestyle, Performance. You don't have to select your level before the huddle, but, just like with the rules, it will help you prepare any questions you might have for the huddle if you've read up on the different levels in advance!

Can't make it to the gym tomorrow evening?

We've got you covered! We will be streaming the huddle via Facebook Live in our Member's Only Banter Group. Even if you can't make it in to the gym, you will be able to ask any questions by commenting on the video. If you can't make it to the gym and won't have your phone or computer to watch the Facebook Live video, you can always watch it whenever you're available, then e-mail us any questions you have.

If you are not in the Member's Only Banter Group, please e-mail Coach Maria as soon as possible so I can get you added.

Want to join in the fun and register for the Whole Life Challenge?

There's still time! Simply click here to sign up and make sure you join Team CrossFit 1864!


WORKOUT OF THE DAY

A) Conditioning
Every minute, for 18 minutes, alternate between:
Minute 1: 20/16 Calorie row
Minute 2: 20 Wall Balls (9/6 kg)
Minute 3: 40 Double unders

MOBILITY DRILL OF THE WEEK

10 Jan 2017 – Our Pre-Whole Life Challenge Huddle and the Baseline

The Whole Life Challenge is fast approaching and we want to make sure Team CrossFit 1864 is fully prepped, thoroughly briefed and ready to smash this 8 week challenge!

Our Pre-Whole Life Challenge Huddle

To help explain more about the Whole Life Challenge, and share our tips and advice, as well as answer any questions you might have, we will be hosting a Pre-Whole life Challenge Huddle at the box on Friday 13 January at 6.30 pm (after Open Gym). Can't make it to the gym that day / time? Don't worry, we'll be Live Streaming the huddle via YouTube! Can't make it to the gym and won't be near a computer? Again, we've got you covered! We'll be sending the video around to the members of Team CrossFit 1864 so you can watch it whenever you have time and e-mail us if any of the questions you have weren't answered during the huddle. 

The Whole Life Challenge Baseline

Before our Challenge begins, we need to set up a baseline, something that you will be able to look back on in 8 weeks and chart your progress...

On Saturday 21 January, all of our class WODs will serve as our Whole Life Challenge baseline WOD, which we will re-do at the end of the Challenge (these classes are still open to all members, regardless of if you have signed up for the Challenge or not). This workout is part of your “Body and Fitness Inventory,” and it is an important event because it establishes your starting point. On Saturday, we will also be taking a few numbers: weight and waist and hips measurements. 

If for any reason, you can't make it to any of the classes on Saturday, please let us know and we will plan another session to establish your baseline.

There's still time!

Haven't signed up for the Whole Life Challenge yet, but want to get involved? There's still time!

Simply click here to register and make sure you join Team CrossFit 1864!


WORKOUT OF THE DAY

A) Strength / Conditioning
Every minute for 12 minutes, alternate between:
Minute 1: 10 Romanian deadlift
Minute 2: 10 HSPU
Minute 3: 50 Double unders

B) Conditioning: Rowing
4 x 2 minutes on : 2 minutes off
*Aim for sub 2km PB pace
 

MOBILITY DRILL OF THE WEEK

04 Jan 2017 – Whole Life Challenge: Last Day for the Early Registration Discount!


Tomorrow is the last day to get the Whole Life Challenge's Early Registration Discount!

Sign up for the Whole Life Challenge by Wednesday 4 January and pay only $39 for this awesome 8-week Lifestyle Challenge!

What is the Whole Life Challenge?

"While everyone wants to look and feel better, it can be a challenge to know how or where to start. The Whole Life Challenge focuses you on the key areas of your life that produce real, life-long changes. Taking on this challenge together with your friends and family in a fun and motivating daily game, you'll create new healthy habits that last long after the Whole Life Challenge comes to an end."

"The Whole Life Challenge works by identifying the areas that almost everyone wants to change, and then making a daily game out of creating new habits in each of those areas. The game is designed around the five key areas that every person can identify with."


When you sign up for the Whole Life Challenge, you join Team CrossFit 1864. For these eight weeks, we'll be working together, encouraging each other just like we do during workouts and holding each other accountable in all the areas of the game (like nutrition, stretching, training, water, meditation, reading, reflecting etc). Our goal is to get you closer to being the best, healthiest and happiest version of yourself!

Ready to sign up? 

Awesome stuff! All you need to do is click here to register – make sure you join Team CrossFit 1864!

Still have questions? Check out the Whole Life Challenge's FAQ page or speak with a coach before or after class – we'll be happy to help answer any questions you have!

We can't wait to take on this challenge with you!
 


WORKOUT OF THE DAY

A) 3 Rounds each arm, for quality:
5 Single arm kettlebell push press
5 Single arm kettlebell front rack squats
5 Single arm kettlebell thrusters
5 Single arm kettlebell overhead squats
5 Single arm kettlebell Sots press

* Complete all reps on one arm before moving to the other arm  

B) Strength: Front Squat
3 @ 80%
1 @ 85%
3 @ 80%
1 @ 87%
3 @ 80%
1 @ 90%

C) Gymnastics: Double unders
Choose one of the following:
5 x 75 Unbroken double-unders, 15 seconds rest between sets
6 x 50 Unbroken double-unders, 30 seconds rest between sets
7 x 35 Unbroken double-unders, 45 seconds rest between sets
8 x 20 Unbroken double-unders, 1 minute rest between sets

MOBILITY DRILL OF THE WEEK

07 Dec 2016 – The Whole Life Challenge is Back!

For 2017, we're bringing back The Whole Life Challenge!

This is a great way to kickstart your new year, develop great habits in your nutrition, training and mobility and improve aspects of your lifestyle such as sleep and mindfulness. AND you get to take on this challenge alongside an awesome and supportive community: your fellow athletes at CrossFit 1864! 

What is the Whole Life Challenge?

No one can explain it better than The Whole Life Challenge themselves.... from their website:

"While everyone wants to look and feel better, it can be a challenge to know how or where to start. The Whole Life Challenge focuses you on the key areas of your life that produce real, life-long changes. Taking on this challenge together with your friends and family in a fun and motivating daily game, you’ll create new healthy habits that last long after the Whole Life Challenge comes to an end."

"The Whole Life Challenge works by identifying the areas that almost everyone wants to change, and then making a daily game out of creating new habits in each of those areas. The game is designed around the five key areas that every person can identify with."

Working together as Team CrossFit 1864, the Whole Life Challenge is basically a points-based game that challenges us to “try on” a whole life of health and fitness for eight weeks. 

With its three levels of participation – Performance, Lifestyle, and Kick-start – any one can find a way to make the The Whole Life Challenge work for them and see massive improvements in their health and fitness.

Register for the Challenge before 5 January to get the Early Registration Discount! The Whole Life Challenge costs only $39 (about £30) for new players.

We'll be posting updates with all the great things we'll be doing during the Whole Life Challenge, so keep your eyes on the blog and get signed up today!

Register for the Whole Life Challenge here and make sure to join Team CrossFit 1864!

O'Shea and James after last year's Isabel

The Third Christmas Cracker

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

12 Mar 2015 – Whole Life Challenge Baseline: Re-Test

A massive congrats to all of our members who took that first step towards a better, healthier lifestyle and completed the Whole Life Challenge! 

WORKOUT OF THE DAY

"Whole Life Challenge Baseline: Re-test"
In 12 minutes, get as far as possible through the following:
800 m run
50 Thrusters (20/15 kg)
40 Burpees over the bar
30 Kettlebell swings (24/16 kg)
20 Toes to bar

In remaining time, complete as many rounds as possible of:
"Cindy"
5 Pull ups
10 Push ups
15 Air squats

Compare your score to 15 January 2015.

03 Mar 2015 – Whole Life Challenge Baseline Re-Test Next Week

Members from CrossFit 1864's Whole Life Challenge Team enjoy a WLC-friendly brunch at Ozone Coffee this weekend! Wicked scrummy.

The Whole Life Challenge Baseline – Re-Test

It's hard to believe that our Whole Life Challenge is nearly over – 8 weeks just flew by! We will be re-testing our baseline workout and measurements we did in January on Thursday 12 March in all of the morning and evening classes. 

WORKOUT OF THE DAY

A) Back squat: Find your 1 rep ma

B) 10 Minute AMRAP:
Run 200m
10 Back squats @ 70% of above 1RM

11 Dec 14 – The Whole Life Challenge: What can you achieve in just 8 weeks?

wholelifechallenge1864.jpg

Take a minute to consider something…

If you were at the very top of your health and well-being, how would you feel? What would your family members and friends say about you? How much energy would you have? Would your day-to-day tasks be easier to handle?

Imagine how you want to feel and who you want to be in 8 weeks' time... Does that picture look good??

That’s what joining CrossFit 1864's team for the Whole Life Challenge will help you achieve. Together with the people that you get to train and have fun with every day, you will make a commitment to replace a few negative lifestyle habits with many more positive lifestyle habits. 

The Whole Life Challenge is basically a game that challenges us to “try on” a whole life of health and fitness for eight weeks. As a team, we can win points and lose points (hopefully we’ll win more than we lose!). And the prize for completing the challenge?? Well, it’s who you are and how great you'll feel on 13 March! 

For eight weeks, starting on Saturday 17 January 2015 until Friday 13 March 2015, we’ll work on all the areas of our well-being, such as nutrition, mobility, and of course, exercise, through the Whole Life Challenge. We'll also be putting on special events, additional challenges and posting extra blogs to help you throughout the 8 weeks. 

You can learn more about the Whole Life Challenge by watching the two videos on this page of our website.

Once you watch the videos, join Team CrossFit 1864 here. 

Register before 31 December, for the discounted price of $39 (approx £23).

Small plates, massive gainz. Bring on the shoulder press!

WORKOUT OF THE DAY

A) Beginner
A1) Shoulder press: 3 x 10
A2) Midline

A) Intermediate
A1) Shoulder press: 5-8 reps @ 75-80%. Totalling 25-30 reps
A2) Midline

B) All Athletes
3 rounds for time:
5 Shoulder to Overhead 60/40kg
10 Front squat 60/40kg
15 Burpees over the bar

*Time cap: 10 minutes

Cool things for 2015!

Can you believe that January is just one month away?! 2014 has brought us loads of great things: new barbells, bumper plates, kettlebells and a wall timer, BroSesh Sundays, an awesome community, a new appreciation for dressing in layers for the early morning classes, and... oh yeah, the opening of CrossFit 1864! 2015 promises to be just as amazing, if not more so, and we are happy to announce a few exciting developments and events coming up in the New Year...

Be warned, this is a LOOOOONG blog post, but please read it to the very end!

Programming Update for 2015

In the New Year we will be improving our programming to better accomodate the needs of our growing community. Beginning in January, we will have two similar strands of programming:  "Fitness Focus" and "Skill Focus".

Fitness Focus programming is designed for all members with less than 6 months experience training at CrossFit 1864, as well as intermediate athletes who find the Fitness Focus workouts to be better in line with their needs and goals. 

Skill Focus workouts are designed for those who have developed a solid foundation of the functional movements over time and are now interested in pushing the boundaries of their performance and capacity within CrossFit.

Let's put this into some context... 

“Beth" is completely new to CrossFit and, aside from a few 10k runs and spinning classes, is pretty new to training in general. We would most likely recommend Beth start her training with our Fitness Focus programming. Similarly, veteran member "Jacob”, who is just coming back from a short term injury he received in a pick-up football game and who is also more interested in keeping up with his kids than training like CrossFit Games Champion Rich Froning, chooses to do the Fitness Focus programming as it relates better to his goals.

On the other hand, Beth's good friends, "Jack" and "Jill" (creative, eh?!) have been CrossFitting for just over a year. They both usually follow the Skills Focus programming as it provides more exposure to specific advanced movements during workouts (handstand push-ups, full snatches etc), and is appropriate for athletes like them who are close to Rx-ing or can Rx most workouts. However, sometimes Jack feels a little tired, so on these days, he will do the Fitness Focus workout. Likewise, Jill hasn't quite mastered her bar muscle ups yet, so if she sees a WOD with high rep bar muscle ups in the Skills Focus track, she will stick to Fitness Focus. Jack, Jill and Beth will all still get to do their WODs together regardless of whether they are doing Fitness or Skills Focus, they just might be doing slightly different movements. 

Make sense?

Of course, you won't fit neatly into either category in every way and we will not force you into one workout over another, but as your coaches we will help guide your decision. Having defined levels will allow you to decide which workout you want to do on any given day. Somedays you may feel up for the challenge of having overhead squats or muscle-ups in a workout, while other days you may just want to come in, feel like you smashed a workout and go home, without worrying about the nuances of the muscle up transition whilst trying to catch your breath from the 125 kg deadlifts and over the bar burpees.

With that being said, we won't always provide both a "Fitness Focus" and a "Skills Focus" option. Depending on the workout, often some simple scaling can be applied and work easily for all levels (for example, we lessen weights or suggest ring rows instead of pull ups, etc). Other times, it might be more appropriate to designate the levels, especially if we want to simplify the scaling options and include a very complex gymnastics or barbell movement. For example:

3 Rounds for Time of:

"Skills Focus"
Run 400m
5 Muscle-Ups
10 Deadlifts 125/90 kg

"Fitness Focus"
Run 400m
15 Burpees
10 Deadlifts

The burpees aren’t meant to develop the skill components that go into a muscle-up, but many people will not be able to perform a muscle-up (or have any desire to!) and won't get much out of doing an over-scaled version of one. Instead, by programming burpees for our Fitness Focus athletes, we preserve the metabolic stimulus that the workout demands, ensuring all our athletes get the results they want.

Speaking of results...

The Whole Life Challenge

Speaking to our members, we have noticed that many, if not ALL of you, have the same question.... how do I improve my nutrition / lose weight / gain muscle / look and feel better? To help you out with this question, CrossFit 1864 is excited to announce that we will be taking on The Whole Life Challenge (WLC) from 17 January!

What is it?

No one can explain it better than The Whole Life Challenge themselves.... from their website:

"While everyone wants to look and feel better, it can be a challenge to know how or where to start. The Whole Life Challenge focuses you on the key areas of your life that produce real, life-long changes. Taking on this challenge together with your friends and family in a fun and motivating daily game, you’ll create new healthy habits that last long after the Whole Life Challenge comes to an end."

"The Whole Life Challenge works by identifying the areas that almost everyone wants to change, and then making a daily game out of creating new habits in each of those areas. The game is designed around the five key areas that every person can identify with."

With its three levels of participation – Performance, Lifestyle, and Kick-start – any one can find a way to make the The Whole Life Challenge work for them and see massive improvements in their health and fitness.

What happens during the Challenge?

The WLC is a points-based challenge. Every day you follow the WLC rules, you earn points....

  • Eat by the WLC guidelines you choose at the level that is right for you. Earn up to 5 points daily for nutrition.
  • Exercise for at least 10 minutes each day. We recommend 3-5 “workouts” each week. On days you're not at the box, you can earn your points by simply being active. Play with your kids, catch up with your friends in the park for a game of touch rugby, go for a walk by the river with a loved one, ride your bike, hike, dance around your flat like a crazy person (this is what Coach Maria plans to do...) whatever gets you moving! You earn 2 points for exercise.
  • Mobilise for at least 10 minutes each day. You earn 2 points for mobility work. Handy that we send out mobility homework for you, right?!
  • Drink water. You will need to drink one third of your body weight in oz. of water each day (20 ml per kg). You earn 1 point for water.
  • Supplement with a dietary supplement that would make a difference for your body if you took it every day. You earn one point for your supplement.
  • Participate in the WLC weekly lifestyle practice – things like sleep, introspective thought, & supporting others. You earn 1 point each day you complete the weekly lifestyle task.
  • Reflect at the end of each day and check in with how it went and how you’re doing. Just like you can look back at your training progress on Beyond the Whiteboard, your daily reflection helps you see how the challenge is really going. You earn 1 point daily for your reflection.

We will begin the challenge with a baseline workout to establish where you are and we also recommend that you take a 'Before' snapshot of yourself and take any measurements that you would like to keep track of, such as body weight, body fat percentage, girth measurements, etc.  At the end of the Challenge, we will repeat the baseline workout and encourage you to re-take your measurements and take an 'After' photo to see how far you've come in 8 weeks!

How do I do it?

With the help of everyone else, obvs! When you sign up for The Whole Life Challenge, you will join Team CrossFit 1864 and benefit from all the support our awesome community has to offer. 

When is it? and how do I sign-up?

  • The Challenge starts 17 January 2015 and runs for 56 days (8 weeks). Perfect after the holiday indulgences!
  • Sign up as part of Team CrossFit 1864 by registering using this link.
  • If you register before 31 December, you are eligible for the discounted price of $39 (approx £23)
  • Anybody can do this. So get your friends, family members and work colleagues to sign-up, they too can be part of Team CrossFit 1864!

We will be sending out more information about how the Challenge will run, when we will do a baseline workout, take measurements and update you with all the wicked stuff we will put on during the challenge, but in the meantime, you can check out the Whole Life Challenge website and get all the information there. Don't forget, when you sign up, be sure to register as part of Team CrossFit 1864 HERE.

Regularly Learn and Play New Sports Day

The fitness we develop at the box helps us to take on challenges that we might have never thought possible. Applying our strength and skill to new sports forms part of CrossFit's 'functional fitness’ model, as well as helping you to lead a happy and rewarding life.

Explosive strength, agility, balance, coordination, power... sound like your last CrossFit session? Close, but not quite! We'll be using all of these skills for our first 'Regularly Learn and Play New Sports' Day in January when we learn Parkour with our good friends, Parkour Generations! Led by the lovely Shirley Darlington, this is a great opportunity to not only test your fitness, but also to spend a fun day out learning something new with a great group of people. Specific details to follow soon, but mark your calendars now for Sunday 18 January! 

Questions and Feedback

Have feedback, questions or concerns about these changes? Or simply want to comment on our amazing sense of humour and quality photography skills? E-mail Maria (maria@crossfit1864.com). We want to know what you think!

'Helen' is Coach Maria's all-time favourite benchmark WOD!

WORKOUT OF THE DAY

A) Gymnastics skills: Pull-ups & Kipping

B) "Helen"

3 rounds for time:
Run 400m
21 Kettlebell swings 24/16 kg
12 Pull-ups (Scale: Ring rows)

Who knew we could cram SO MUCH STUFF into one blog post?!