will you be my swolemate

03 Feb 2019 - Reminder: "Will you be my Swolemate?" The Throwdown coming soon!

The "Will you be my Swolemate?" Throwdown is just around the corner... have you found your Swolemate?

The throwdown takes place on Saturday 9 February from 9 am. Make sure you put your name on the sign-up sheet by the whiteboard and don't forget to let us know your team name!


WORKOUT OF THE DAY

Engine Work

"Fortitude"
Every minute, for 30 minutes, alternate between:
15/12 Row Calories (12/9 Calorie assault bike)
15 Burpees

Specialist Sunday

A) Skill Focus

Every minute, for 10 minutes, alternate between:
3 Tall cleans
3 Tall jerks

B) In 15 minutes, establish a heavy single for the complex:
1 Hang power clean + 1 hang squat clean + 1 jerk

C) Every 30 seconds for 6 minutes:
1 clean & jerk @ 80% of A

Barbelles Lifting Class

A) Front Rack Kettlebell Step Ups: 3 x 8

B1) Bentover Barbell Rows: 3 x 8 @ AHAP
B2) Seated Z Press: 3 x 8

C1) 3 x 5-8 Toes to Bar Variation
C2) 3 x 20 second L-sit tuck hold

17 Jan 2019 - The "Will you be my Swolemate?" Throwdown is back for 2019!

After a brief hiatus, we are very excited to announce that the “Will you be my Swolemate?” Throwdown is back for 2019!

Tired of swiping left and right? Well, it's finally time to take your thumbs off your phone and wrap them around a barbell... that's the only way you'll ever find your true SWOLEMATE!

Taking place on Saturday 9 February, "Will you be my Swolemate?" is a mixed pairs throwdown. The day will consist of three partner WODs and one BIG. BAD. HEARTBREAKER of a final!

The Rules

  • Teams must be Girl/Boy (if we have an uneven number of interested athletes, your coaches will make sure you have a team)

  • We will have scalings for the WODs on the day, just as you would do for a class. You will be able to use different scalings from your partner (e.g. both athletes don't need to have pull-ups to be on a team together)

  • You CANNOT partner with your Significant Other

How to Sign Up

  • We will have a sheet on the whiteboard for you to sign up your team

  • If you don't have a partner yet, put your name on the sign up sheet and Coach Cupid will set you up on your first Swolemate Date

  • Once we confirm the participants, we'll be sending around an email asking for your team name (the most important part of the Throwdown!)


WORKOUT OF THE DAY

A) Strength / Conditioning
1 minute: Bench press @ 50-60% of 1RM
1 minute: Strict pull-ups
2 minute: Bench press
2 minute: Strict pull-ups
3 minute: Bench press
3 minute: Strict pull-ups

– Rest 3 minutes –

1 minute: Push press @ 50-60% of 1RM
1 minute: Burpee box jump over (24/20 in)
2 minute: Push press
2 minute: Burpee box jump over
3 minute: Push press
3 minute: Burpee box jump over

13 Feb 2016 – The Swolemate Throwdown is this Sunday!

Sunday's the big day... it's our Will you be my Swolemate Throwdown!

To remind you of the key details...

The Throwdown takes place on Sunday 14 February, from 9.30 am to noon. Doors will be open from 9 am, if you’d like to do any additional warm up (But please note, there will be a class going on at this time and they will take priority of equipment and space).

You and your Swolemate will take on three WODs, with one epic Final at the end of the day to decide once and for all who are the strongest Swolemates at CrossFit 1864.

Entry is FREE and friends, family and significant others are more than welcome to come and cheer you on!


WORKOUT OF THE DAY

A) Strength: Back Squat

Every Minute On the Minute (EMOM) x 10:
1 Back squat - Across @ 100% 1RM (or increase 2.5-5kg from last week)
* If you fail, drop to 80-90% 1RM and perform doubles every minute
** If you succeed....we need to re-test that 1RM!
 

B) Conditioning

"The Change Challenge Baseline"

In 12 minutes:
Run 800 m
50 Air squats
40 Sit-ups
30 Kettlebell swings (24/16 kg)
20 Burpees

In remaining time, AMRAP "Cindy":
5 pull-ups
10 push ups
15 air squats

*Score is total reps completed
** Compare to your result from 3 Jan 2016

09 Jan 2016 - Will you be my Swolemate?

Do you believe in Cupid's Arrow? Perhaps a bit juvenile... How about Love at First Sight? No? Ok.... do you believe in Swolemates?? Of course you do! Find yours and get ready to THROWDOWN. 

Will you be my Swolemate? is a mixed pairs throwdown at CrossFit 1864 taking place on Sunday 14 February (of course) from 9 am - noon. The day will consist of 3 partner WODs and one BIG. BAD. HEARTBREAKER of a final! 

The Rules

  • Teams must be Girl/Boy (if we have an uneven number of interested athletes, your coaches will make sure you have a team) 
  • We will have scalings for the WODs on the day, just as you would do for a class. You will be able to use different scalings from your partner (e.g. both athletes don't need to have pull-ups to be on a team together)
  • You CANNOT partner with your Significant Other

How to Sign Up

  • We will have a sheet on the whiteboard for you to sign up your team
  • If you don't have a partner yet, put your name on the sign up sheet and Coach Cupid will set you up on your first Swolemate Date
  • The Throwdown is free of charge to all CF1864 members

As always, friends, family and real life Significant Others are more than welcome to come down and cheer you on!

Any questions? Send them to maria@crossfit1864.com


WORKOUT OF THE DAY

A) Strength: Back Squat

A1) Every Minute On the Minute (EMOM) x 10
1 Back squat (Across @ 87% 1RM)

B) Strength / Conditioning Gymnastics

4 rounds, not for time:
9 Good mornings
12 Back rack walking lunges
15 Toes to bar
Rest 1 minute