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25 Jan 2019 - The 2019 CrossFit Open: What are the Post-WOD Feels?

Marco rocking the “Rich Froning Appreciation Day” Post-WOD Feels in last' year’s Open.

If you were to ask any CrossFit athlete what Post-WOD feels are, they might tell you that it’s exhaustion or elation. It’s the adrenaline rush and the Fran cough. It’s being laid out on the floor, rolling over to fist bump your training buddy, or it’s jumping up in the air to celebrate your achievement.

However, if you ask a CrossFit 1864 athlete what Post-WOD Feels are, they’ll tell you that it’s face paint on St. Patrick’s Day, a Smoothie Bar with the best Coffee Chocolate Peanut Butter Smoothie you’ve ever had, a Paper Airplane Competition, Rich Froning Appreciation Day, an International Picnic, and a Cornhole Tournament.

Say what?!

For our Open Team Competition, every week during the Open, one team will be given the responsibility of organising their very own Post-WOD Feels (PWF) to share with the other teams. With the PWF, you are limited only by your imagination. It can be an extra activity at the box while the heats are going on, a post-WOD meet up somewhere in the City, or some snacks to re-fuel the hungry troops served in between heats. We want to see what your team can put together to keep the buzz of that day's Open WOD going for as long as possible!

The winner of the Best Post-WOD Feels will be decided on Wednesday 20 March, by a vote and, if your team wins the best Post-WOD Feels, you score five valuable points!

Remind me again… what is the Open Team Competition?

Not sure what the CrossFit Open is, or what Team Competition we’re talking about? Check out our recent blog here for all the details.


WORKOUT OF THE DAY

A) Strength
Deadlift: 15 minutes to establish a heavy set of 3

B) Strength / Endurance
Deadlift ladder – At % of above 3 rep max:
Perform 10 reps at 75%
Perform 3 reps at 95%
Perform 15 reps at 70%
Perform 3 reps at 90%
Perform 20 reps at 65%
– Rest 2-3 minutes between sets –

14 Jan 2019 - Meet the Legends: Sarah 'Cuz' Maddock

On a crisp Saturday morning in the spring of 2015, CrossFit 1864 experienced two momentous events that would have a significant affect on the future of the box… The first was Josh Lah’s infamous calf cramp (and Coach Maria’s resulting fireman carry…), and the second was when Sarah Maddock (then, Forshaw), completed her first workout. We will never forget our chat with Sarah after that session, because what she said was by far and away one of the best things we have heard any new member say, and something that a coach will always want to hear from their athletes:

“This is something I know I want to get better at.”

And that is exactly what she did. Our dear Cuz puts in the work every time she comes in to the box and we are particularly impressed by the dedication she shows to working on her weaknesses, a dedication that has resulted in completing “Isabel” Rx!

By the way, are you planning on doing a 2km row any time soon? Then make sure you have Cuz nearby! Her Power 10’s are the stuff of Legend and are guaranteed to bring you at least a 10 second PB!

Now grab yourself a nice cup of tea, turn up your favourite Drake playlist, and let’s find out more about our next Legend of CrossFit 1864, Sarah ‘Cuz’ Maddock…

What do you do for a living? Reinsurance - essentially insurance of insurance companies. I know, wild right? But I do have some lovely views as I’m based in the Walkie Talkie. 

How long have you been doing CrossFit and what’s your favourite thing about it? I’ve been CrossFitting since 2015 along with my now husband Gareth and, even more recently, my brother-in-law Stuart and his wife Lauren. You weren’t going crazy… there are four Maddocks at the gym! My favourite thing about CrossFit are the great pals I’ve made. 

What is your biggest achievement since starting CrossFit? My biggest CrossFit achievement is being able to do more workouts at RX. I’m still working on my “Ship” time, but “Ship” and I have history. 

What are your present training goals? Present training goals are to remain injury-free, keep developing those nasty, yet vital, gymnastics skills, one day conquer Ship and carry on having fun with lovely people. I’m super competitive and love having some bants pre/post WOD. 

What’s the greatest pearl of wisdom you could offer to other CrossFitters, or those thinking about starting? Run your own race. Don’t get caught up on who’s doing what around you. It’s important to have bad workouts as well as the kick ass workouts. You can learn from your mistakes and set new goals for the next time you do it. 

What nickname did you have growing up, and why? My nickname growing up was Fo-Sho - my maiden name is Forshaw and well, it stuck even now I’m married!

Many people also refer to me as Cuz, but I’m NOT telling you why on here. You can ask Phil, Maria or Gareth at the next Box Social or in passing. Not my finest moment, put it that way. 

What is the weirdest thing you have seen in someone else’s home? A stuffed ferret. We were staying in our friend’s cabin for skiing one year in Norway. We noticed the ferret and his mum said that she kept noticing meat she had been leaving out to defrost go missing. After weeks of not understanding the mystery, one day they found a trail of meat which led to the ferret, who is now a permanent member of the household :-)

What is your favourite sports movie? My favourite sports film of all time has to be Cool Runnings - especially the Junior mirror scene. I think we all have those moments, or is that just me! However, Rocky IV is a close second. You need to find your inner Rocky when you’re sat on the Dyne of death and doing it on repeat! 


WORKOUT OF THE DAY

A) Conditioning
"Adderall"
From 00:00 to 10:00:
1 mile Run
Max reps in time remaining, Clean & Jerk (60/40 kg)

- Rest 3 minutes -

From 13:00 to 20:00 :
800m Run
Max reps in time remaining, Power Snatch (50/35 kg)

- Rest 3 minutes -

From 23:00 to 27:00
400m Run
Max reps in time remaining, Thruster (42.5/30 kg)

09 Jan 2019 - Member Appreciation Week: Beyond the Workout

For our third day of Member Appreciation Week, we are excited to host a new event, Beyond the Workout!

Taking place on Wednesday at 7.30 pm, you will get to spend quality time with our coaches and interns, developing two skills of your choice in a small group alongside your fellow athletes.

Beyond the Workout will be broken in to two parts, Session A and Session B, each lasting 25 minutes, giving you the opportunity to work on each of your chosen skills in detail.


WORKOUT OF THE DAY

A) Gymnastics Conditioning & Breath work
Every 3 minutes for 36 minutes:

First 12 minutes:
60 seconds of strict handstand push up & row in remaining time

Second 12 minutes:
60 seconds of strict muscle-up & 400m run

Third 12 minutes:
60 seconds of strict toes to bar & Row/Assault bike in remaining time

*Aim to stay breathing in G1 for the monostructural movements
*No higher than breathing in G3 for the gymnastics

08 Jan 2019 - Your Daily Breath Practice

We have discussed the importance of nasal breathing in various blogs (Part 1, Part 2, Part 3) and Coach Phil's Programming Talk (The Main Show, The Summary), so we won't flog a dead horse….but it is important, so if you haven’t read these blogs, or watched the programming talk, make sure you do so!

For many of us, mouth breathing is a habit, caused by factors such as poor posture, and high (chronic) stress work and life environments.

To begin to reverse this and to take full advantage of our current (and future) training cycles, we recommend a daily breathing practice.

What a formal breath practice or protocol looks like (out of the many, many options) doesn’t matter. What matters is that you put something in place that you can do daily, and slowly turn into a habit. Whether it is morning or evening, before or after training, between the office and home, doesn’t matter.

It matters that you do it.

Your daily breath practice doesn’t have to be complex or long, just do something. This will give you insight and awareness into how practices or protocols affect you, and also begin to develop your breathing capacity to aid in your overall health and your performance in training.

We recommend 5-10 minutes of breathing practice, 1-3 times everyday.

Our first step should be to bring awareness to how we are breathing. Are we breathing through the mouth or the nose, are we chest breathing or using our diaphragm, do we have short, shallow breaths or a long slow respiration rate? Most importantly, how does how we breathe (and how we change our breathing mechanics) influence our state and how we feel? As we know, how you breathe has a huge influence on our central nervous system.

Below are three examples of daily breathing practice you can implement, starting with the most basic and easiest to implement, as well as some more advanced methods.

Remember, what is important in the beginning is that you bring awareness to how you are breathing, how that makes you feels and how it affects your state.

Awareness Breathing

When you wake up, take 5-10 minutes to sit and focus on your breath. Make a mental note of:

How are you feeling physically today?

How are you feeling mentally?

Are you feeling stressed or at ease, tense or relaxed?

Are you taking short, shallow breaths or long slow breaths?

Don't worry about what is 'right' and 'wrong', just be aware of your present state.

During this time, focus on having a slow rate of respiration (think 4-5 seconds inhale, 4-5 second exhale), long slow breaths in through the nose and long slow breaths out through the nose. During the 5-10 minutes of awareness breathing, how do your answers to the questions above change, if at all?

Cadence Breathing (1121)

This is very much like tempo training, with a prescribed time (in seconds) for each stage of your breathing (inhale, hold, exhale, hold). This particular cadence is a good “warm-up” for the respiratory system and can be mildly up-regulating and mentally stimulating, a great method for morning practice!

In the 1121 cadence, the numbers given are the multipliers. For example, if I was using 5 seconds, my cadence would be 5-5-10-5. If I was using 10 seconds, my cadence would be 10-10-20-10.

A good starting point is 5 seconds: 5 second inhale + 5 second hold + 10 second exhale + 5 second hold

Repeat this breathing cadence for 5-10 minutes, 1-3 times every day. Once this becomes comfortable increase your multiplier to 6 seconds (6-6-12-6), and continue in this fashion as your breathing mechanics improve.

Box Breathing Protocol

This is a technique that takes a method called superventilation (see here) and mixes it with taking slow, deep breaths. It can heighten performance and concentration while also being a powerful stress reliever.

Perform 3-5 total rounds, where one round is:

5 x

Inhale for X seconds

Exhale for X seconds

….into…

20 Super ventilation breaths (full nasal inhale, partial nasal exhale)

After the last breath, perform a full exhale and hold for as long as possible

* In round 2, increase your inhale and exhale by 1 second (and increase again in round 3)
*Perform 25 Superventilation breaths (30 breaths in round 3)
*Try to increase your exhale breath hold each round

For example, one total session may be:

5 x 5 seconds inhale + 5 second exhale

….into…

20 Super ventilation breaths + max exhale breath hold

5 x 6 seconds inhale + 6 second exhale

….into…

25 Super ventilation breaths + max exhale breath hold

5 x 7 seconds inhale + 7 second exhale

….into…

30 Super ventilation breaths + max exhale breath hold

If you finish the whole breathing practice with no real issues, the next time you practice this, add 1 second to your starting inhale/exhale time.

A daily breath practice is a must for anyone seeking to improve their overall health and those wanting to maximise their performance.

When you first begin your journey into the art of breath, do not worry about what method you should be using, it's more important to become aware of how your breath affects your state and to build the habit of a daily breathing practice.

You wanted it, you got it!

WORKOUT OF THE DAY

A) Conditioning

”CrossFit Open 16.4 - RX”
As many reps as possible in 13 mins of:
55 Deadlifts (102.5/70 kg)
55 Wall balls (9/6 kg)
55 Calorie row
55 Handstand Push-ups

“CrossFit Open 16.4 - Scaled”
55 Deadlifts (60 / 42.5 kg)
55 Wall balls (9/6 kg)
55 Calorie row
55 Hand Release Push-ups

18 Dec 2018 - Meet the Legends: Gareth Maddock

The next member of the Legends of CrossFit 1864 leaves us speechless. I mean, what can you say about Gareth Maddock, an individual who started off barely able to do three burpees without resting (be sure to ask him about the first time he did ring rows…), to the athlete we see now, who has developed such a strong mental grit and determination that we’re certain there’s no obstacle that can hold him back. And that’s just his athletic abilities! Our O.G. Best Banter Award winner, Gareth always brings his good spirit and wit to every class he attends (and a bit of political commentary, if prompted…). And by the way, if it weren’t for this Legend, we wouldn’t have such kickass leaderboards for our Throwdowns!


What do you do for a living?

I investigate large energy insurance claims for insurance companies all over the world. If a power plant, oil rig, or pipeline goes bang, there’s a good chance it will come across my desk.


How long have you been doing CrossFit, and what is your favourite thing about it?

I started CrossFit in May 2015. The best thing about it is, since my brother (Stu Maddock) joined, I get to watch him cry after every workout.


What is your biggest achievement since starting CrossFit?

When I went under 7 minutes in a 2,000m time trial on the rower. I just missed out a year or so ago, and was gutted. In the months afterwards, we did loads of work on rowing, but I somehow managed to avoid every re-test. I assumed I would be able to do it, but the longer I had to wait, the more I got into my own head about it. I practically cried when I finally did it.


What are your present training goals?

Get back to full fitness after a herniated disc

What's the biggest pearl of wisdom you could offer to other CrossFitters, or those thinking about starting?

I’d say that (for those thinking about starting) don’t worry that it’ll be too “extreme” for you, even if you’re really out of shape. As long as you can get used to being humbled basically every day, you’ll improve so quickly.

What is your secret talent?

I am rather good a pub quizzes.

If you could do one job for the rest of your life (and money was no issue) what would you do and why?

I’d love to try to write short, funny stories. They wouldn’t be any good, of course, but they wouldn’t need to be.

Finally, what is your favourite sports movie?

Senna - the documentary about Ayrton Senna. I’m not a big F1 fan, but the film is visually amazing, and perfectly captures the drama of his rivalry with Alain Prost, showing what a true competitor he was.


WORKOUT OF THE DAY

A) Strength
5 Sets of:
3-4 Bench press
– Rest 60 seconds –
L-Sit hold, accumulate 45 seconds in as few sets as possible
– Rest 90 seconds –

B) Conditioning
3 rounds for time of:
400m Run
30 Kettlebell swings (24/16 kg)
20 Ring dips

09 Dec 2018 - Congrats to our 2018 Golden Kettlebell Award Winners!

Best Pain Face Award: Panagis Melas & Giuliana Bonnet

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Best Banter Award: Ollie Hunter & Natalie Haverstock

Best WOD Wardrobe: Marco Ervalho & Danielle Marley

Most Supportive Athlete: Varun Lalwani & Julie Hartley

Most Improved Athlete: It’s a Tie! Giorgio Annecchini & Mark McDonald

Most Improved Athlete: It’s Another Tie! Aoife Woulfe & Danielle Marley

CF1864’s Rising Star Award: Thomas McDine

Massive congrats also go to our members that completed all 12 Crackers:

Aoife Woulfe, Bjorn Hanger, Catherine Geary, Courtney Wood, Daisy Peck, Eline Folkestadas, Felipe Palmeira, Giorgio Annecchini, Giuliana Bonnet, Katie Lorenz, Lewis Porter, Lisa Reeves, Marco Zanotto, Mark McDonald, Nelson Matias, Vivianne Maynard, Ollie Hunter, Rob Klecha, Sarah Forshaw, Sasha Krunic, Stuart Maddock, Johnny McDermott, Tom Solman and Victoria Mee

Amazing work team!

Now, enjoy your mandatory rest day!

04 Dec 2018 - Meet the Legends: Daisy Peck

Introducing our next Legend, Daisy Peck aka Daisy, Dais, or Miss Peck if you haven’t finished your homework on time! Daisy joined us in the summer of 2016, and we have yet to meet someone more willing to push themselves outside of their comfort zone. Whether it’s with a barbell in hand, 1000 m repeats on the rower, or hanging from the rig, the Kettlebell Queen of CrossFit 1864 doesn’t know the meaning of the word “quit”. And that’s one of the many reasons why we are proud to have her as one of our Legends! That, and her amazing Assault Bike Hairstyles ;)


What do you do for a living? I’m a Primary School Teacher! Which means I can switch on my ‘teacher voice’ and ‘teacher stare’ pretty much on cue. It also means I’m a massive kid - being a bit silly and having fun with learning is what I love about it.

How long have you been doing CrossFit, and what is your favourite thing about it? I’ve been doing CrossFit for just over two years now. It’s difficult to pick one thing that I love... I’ve made my closest friends through CrossFit and it’s a family. In regards to the training, I love the variance and how there’s always something to improve on.

What is your biggest achievement since starting CrossFit? My biggest achievement since starting CrossFit has probably been an improvement in my mindset. I can talk about how proud I was to get my first handstand push ups or pulls ups, but I think the achievement rests in me having the confidence to keep going, even when it got tough or frustrating. I’ve become more confident and outgoing in my everyday life as well. Is that a bit cringey? It might be, but it’s true!

What are you present training goals? My present training goals are to come back from injury! I’ve had a niggly knee and funny ankle which has meant that I’ve had plenty of time to work on my weaknesses. I do miss a lot of movements though and want to get fighting fit and ready to tackle the Open which is my favourite time of year.

What's the biggest pearl of wisdom you could offer to other CrossFitters, or those thinking about starting? My biggest pearl of wisdom for anyone just starting out, or those who are thinking of starting is probably to have faith in the process. You won’t see massive changes overnight, but you are improving by small amounts all the time. Invest the time and trust the programming and you will see results. Oh, and say hello to everyone! People are really friendly and want to get to know you! More friends means more motivation to come and train.

What part of a kids movie really scarred me? I’ve got to go with Disney on this one - either Dumbo and the scene with his mother in the cell which still makes me an emotional wreck... or Bambi. As an adult, I still find it hard to watch any movies with too much tension or sadness!

If your five-year-old self suddenly found themselves inhabiting your current body, what would your five-year-old self do first? If my 5 year old self found herself in my adult body - she’d probably wonder what on Earth I was doing as a teacher and why wasn’t I a vet... on that same level, she’d probably go out and buy another dog or something (whoops #sorrynotsorry)

What is your favourite sports movie? Is it bad that I genuinely could not think of a sports movie and had to look them up? I grew up watching Chariots of Fire which will always be a classic in my eyes. I’m old school!



THE NINTH CHRISTMAS CRACKER

“CrossFit Open 18.1”

20 minute AMRAP:
8 Toes to bar
10 Dumbbell hang clean & jerk (22.5/15 kg)
14/12 Calorie row

02 Dec 2018 - Last Day to vote for the Golden Kettlebell Awards!

Today is the VERY LAST DAY to vote for this year’s Golden Kettlebell Award winners! We will be closing the ballot at 10 am on Sunday 02 December, so make sure you get your selections in by then! Cast your vote here.


THE SEVENTH CHRISTMAS CRACKER

"Moore"
20 minute AMRAP:
1 Rope climb
400m Run
Max rep handstand push-ups

* As soon as you come off the wall on the handstand push ups, begin your next round
* Score is handstand push-ups completed

01 Dec 2018 - The Whizzards of WOD G-Force Throwdown

The Christmas Cracker we were least looking forward to… it’s time to say Bon Voyage to our beloved Coach Whizz!

Thank you Whizz for everything you have done for all of us these past years! You have been an amazing coach, an epic athlete, and even more, a great friend and we will miss your chill funk playlists, putting your black t-shirts in lost & found, your weird variations of twisting bear, but most of all, we will miss you!

The Whizzards of WOD G-Force Throwdown will kick off at 9 am (we had to start a little earlier than planned to get all of our heats in!) with heats running every 10 minutes. Don’t forget to sign up for your heat for this workout via the Google Sheet.

Be sure to come in early and stay late to cheer your fellow athletes on!

This one’s a doozy….


THE SIXTH CHRISTMAS CRACKER

"Death Race"
5 Rounds for time:
15/10 Calorie assault bike (or row)
10 Burpees

30 Nov 2018 - Join us for our Festive Shindig!

On Saturday 8 December from 6 pm, we’ll be partying the night away at Filthy Fanny's in The Crown and Shuttle! Join us for some drinks and nibbles to celebrate the holidays, the completion of the Christmas Crackers and everything we've achieved this past year. We'll also be presenting our Golden Kettlebell Awards! We are asking for a £12 contribution to go towards food. Please let us know you're coming (and make your contribution) by registering via Team-up here. Family and friends are welcome, but please make sure they sign up via Team-up as well, so we can make sure there's enough food to go around.

There will be no classes on Sunday 9 December, so you can take some time away from the gym to recover from the Christmas Crackers, and maybe also the Christmas Party...


THE FIFTH CHRISTMAS CRACKER

"Randy"

For time:
75 Snatches (35/25 kg)

29 Nov 2018 - The Importance of Nasal Breathing, Pt. 3

The brain has an area dedicated solely for monitoring of the respiratory responses. This area has many connections to stress sensors in the body as well as modulators of behaviour. The feedback loops that control our response to the environmental stimuli are vast. In essence, breathing patterns control much of the physiological responses in the body.

In our prior blog posts (Part 1 and Part 2) we discussed how we should be breathing, the Bohr Effect and carbon dioxide tolerance.

A quick re-cap:

How you breathe can impact health and performance.

The nose is for breathing, the mouth is for eating.

A certain level of carbon dioxide is required in the blood to facilitate oxygen transfer (Bohr Effect).

Those who breathe through the mouth (the majority of us) "over breathe" and expel too much carbon dioxide.

As a result receptors in our brain have a lower tolerance to carbon dioxide (not good!).

To truly develop our aerobic system’s efficiency, we need to increase our tolerance to carbon dioxide and use breathing mechanics appropriately for our specific level of intensity.

We also suggested you try the following test (all you need is yourself and a stop watch!):

Find a comfortable sitting position

Take 3 normal* breaths in and out through the nose

After the 4th inhale (through the nose), start the timer and begin to exhale** (again through the nose) as slowly as you can.

When you stop exhaling or need to take a breath in, stop the timer

*Normal = Do not take large, deep breathes. Just whatever is normal and natural.

** This is a timed continuous exhale, as soon as you pause or need to breathe in, you stop the timer

What we would like to see is 40+ seconds, if you are getting over 1 minute, then that is a strong score! Anything under 20 seconds is, well, not so good…

This test gives us some insight into how your body and your brain react as carbon dioxide begins to build up in the blood. Receptors in the brain are what monitor levels of carbon dioxide and they trigger your respiratory muscles to breathe.

Research has shown that those who over-breathe actually expel too much carbon dioxide (as discussed in Parts 1 and 2), which has been linked to a number of health issues including heat diseases, sleep apnea, hyperthyroidism, stress & anxiety disorders and asthma and, of course it leads to a decrease in performance, training and competition.

So, how do we improve our breathing?


In Part 1, we gave our first tip: breathe through your nose during normal everyday activities, unless you are talking or about to put food in your mouth, keep it closed.


If you want to take it a step further you can spend 5-10 minutes, a few times a day working on your breathing (all nasal breathing of course!).


A simple method is to take the time from your timed exhale from the Carbon Dioxide Tolerance test and divide it by six, this will form the rate (in seconds) of your inhale and exhale. For example if you scored 30 seconds on the carbon dioxide test you would divide this by 6, which is 5 seconds, you could then practice the following:


5 second inhale + 5 second exhale.


Once comfortable with this, you can add in a hold after the inhale:


5 second inhale + 5 second hold + 5 second exhale.


Again, once comfortable, you can add in a hold after the inhale AND the exhale:


5 second inhale + 5 second hold + 5 second exhale + 5 second hold.


As you progress, you can begin to increase the times of your breathing and your holds.


This is just scratching the surface of developing your breathing for performance. In order to understand how we can train our breathing and develop our energy systems, we need to use an analogy…


Think of the different stages of breathing during exercise as 'gears' (like on a bike or a car), as we require more from our engine and we put our foot on the gas pedal, we need to move up through the gears.


Whilst we all have these gears, they are not all the same. Imagine a banged up old car, in first gear this can maybe hit 15-20 mph before you have to change up to gear 2. Now imagine a Porsche, this can probably hit 50-60+ mph in first gear.


If we want to perform at our best we have to be able to optimise our output at each 'gear', with gear 1 being completely aerobic (nasal in, nasal out) and gear 5 (our top gear) as fully anaerobic (mouth in, mouth out). Of course, there are gears in-between and it's not as clear cut as we have made it sound…but it's a pretty nice analogy!


When we learn about and develop our gears, we can control the energy systems we use in a workout. We can push hard when we need to and tap into our anaerobic systems at the appropriate times, we can hold back at other times and rely on aerobic systems, and we can use our breathing to actually recover and bring our heart rate down whilst still working.


This is where the 'go so hard' mentality starts to break down. It will develop us to a certain point, but there is a ceiling we will hit when progress at certain levels of intensity stalls. Whilst we can control intensity by controlling how hard we push, if we are not breathing correctly for the intensity we are at, we are leaving a lot of potential progress behind.


What these gears are, how we breathe to access each gear and optimally use our energy systems, and the methods we use to develop these could run on for many more blog posts. So if you want to get into details and explore this yourself, you just have to wait until Cycle 6+7 of our training program, beginning in January!


THE FOURTH CHRISTMAS CRACKER

“CrossFit Open 14.5 / 16.5”
21-18-15-12-9-6-3
Thruster (42.5/30 kg)
Bar facing burpee

25 Nov 2018 - Christmas Crackers start on Monday! Let's talk about Logistics...

Just one day to go until we announce the very first of our Christmas Crackers!

A quick reminder of some logistics…

  • First of all, if you are on our Kickstarter membership, please make sure you sign in to classes for the next two weeks using your Christmas Crackers membership.

  • For these two weeks, we have extended our class cap to 12 people. This means that, depending on the class, some workouts will need to be run in heats, so the warm-ups might be shorter than normal. If you want extra time to get ready before taking on your benchmark, please arrive to class early so you can get in some extra warm up time.

  • Going for our “I Cracked the Christmas Crackers” prize? Make sure you log every WOD in Beyond the Whiteboard! If you didn’t log it, it didn’t happen!

  • The Christmas Crackers are all about community, so feel free to come in early or stay late to cheer your fellow athletes on!

Don’t forget to…

Sign up for our Whizzards of WOD G-Force Throwdown on Saturday 1 December

Vote for your Golden Kettlebell Award Winners

Read our Top 12 Tips on Surviving the Christmas Crackers blog. Yep, it’s ancient, but the advice still rings true!

And finally, don’t forget to have fun! This is, without a doubt, the most wonderful time of the year, so enjoy it!


WORKOUT OF THE DAY

Engine Work

1000m Row
50 Thrusters (20/15 kg)
30 Burpees over the bar

- Rest 3 minutes -

30 Burpees over the bar
50 Thrusters (20/15 kg)
1000m Row

Specialist Sundays

A) Power snatch: Build to a heavy single

B) Snatch: 5 x 2 (with 3 second pause in recieving positon) @ the weight from AFor time:

Women’s Only

A) Bench Press: 4 x 3 @ 75%

B) Snatch Grip Romanian Deadlift: 3 x 8

C) Gymnastics
EMOM for 16 Minutes
Min 1: 10-20 second Handstand Hold
Min 2: 10 Kipping Swings
Min 3: Max Chin Over Bar Hold
Min 4: Rest