30 August 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Conditioning

2 rounds, where 1 round is:
8 minute AMRAP:
40 Double unders
Toes to bar @ 15% of 5 minute test


Immediately into...

8 minute AMRAP:
15/12 Calorie row
HSPU @ 15% of 5 minute test

* Rest 2 minutes between rounds
* Gymnastics: For example if I got 60 total reps on the 5 minute test, each round I do 9 reps (15%)
* Breathing in gears 1-4

28 August 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Skill
Kipping / Butterfly pull-ups

B) Strength / Conditioning
* This is your final session of this progression
Every 90 seconds for 15 minutes alternate between:
10 Push press @ 85% of 10RM
5-10 Pull-up
*Add 1-2 reps to each round from the last session
*Rx+: Chest to bar pull-ups - If you are focused on the Open, do this!


C) Accessory
2-4 Sets:
10 Single arm dumbbell thrusters (right side)
30ft Single arm overhead walking lunge (right side)
10 Single arm dumbbell thrusters (left side)
30ft Single arm overhead walking lunge (left side)

27 August 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning

8 x 1 minute : 90 seconds off
Row for calories (Or assault bike)

*If you did this last week, aim to add 1-2 calories to your average
*This should be a near maximal effort each minute
*Breathing gears 1-5 (all gears!)

Your reward for the rowing intervals...

B) Swole Session

In 15-20 minutes:
Establish a 7 rep max bench press

then, in the remaining time

AMRAP for quality:
10/10 Single arm dumbbell bench press
20 Dumbbell hammer curls, alternating arms
30 Bent over reverse flys


26 August 2019 - WOD

The Whole Life Challenge is a game that you play with your friends and family that has you focus on your daily habits for six weeks specifically in the areas of nutrition, fitness, and well-being. The purpose of the game is to help you create long-term, sustainable habit improvements that translate to changes in your body, confidence, outlook on life, health, and general well-being. It starts on September 28th just in time for the CrossFit Open!

So just for a minute consider something…

Knowing where you are today, what would have to happen in six-weeks for you to feel happy with your progress? 

What would a win be for you? Is it just getting unstuck? Or is it reclaiming your body, life, health, certainty, confidence - any or all of the above? How would that feel? What impact might that have on your life? 

Imagine your body after six weeks of daily focus in the WLC? How would it feel to have lost 10 lbs, reduced pants or dress sizes? 

That’s a serious possibility that's available to you by participating in the Whole Life Challenge. We’ll be on a team together, holding each other accountable in all the areas of the game (like nutrition, exercise, mobilization, hydration, wellness practices, for examples).

We have a sign-up sheet at the gym so you can put your name down and see all the other folks taking part, but for now, REGISTER HERE so you can officially join our team, CrossFit 1864.

You can also head over to the Whole Life Challenge website to find out more about the challenge.

WORKOUT OF THE DAY

A) Strength: Back Squat
Every 3 minutes for 15 minutes (5 sets) perform 4 reps

*Start at a moderate load and build each set


B) Conditioning

1 minute: Muscle-ups (or dips)
1 minute: Dumbbell box step up (24/20 in) (30/22.5 kg)*
2 minutes: Muscle-ups (or dips)
2 minutes: Dumbbell box step up
3 minutes: Muscle-ups (or dips)
3 minutes: Dumbbell box step up

* Open standard: A single dumbbell held at shoulder height

25 August 2019 - WOD

WORKOUT OF THE DAY

Engine Work

In teams of 2, complete

00:00 to 10:00: 1.5 Mile run (*Switch every 400m)
10:00 to 20:00: 50 Dumbbell devil’s press
20:00 to 30:00: 2000m Row (Switch every 200m)
30:00 to 40:00: 50 Dumbbell devil’s press
40:00 to 50:00: 1.5 Mile run*

* Every work interval should be a hard effort!
* 1.5 miles is 2400m (6x400m total)


Specialist Sunday

A) Hang Power Clean & Jerk

6 x 3 + 1
* Start at 50% of 1RM power clean & jerk and build

B) Clean pulls
4 x 3 @ 80% of 1RM snatch

C) Accessory
Pick one exercise below based on your weakness:
Weak back > Good mornings: 3-4 x 10
Weights crashing > Power clean + Front squat : 3-4 x 1+1
Weak overhead > BTN push press: 3-4 x 3


Barbelles Lifting Class

A) Pull Up Strength
3-4 sets of ONE of the following:
1. 10-20 second chin over bar hold
2. 5 negative chin ups / pull ups
3. 5 bodyweight chin ups / pull ups

B) Toes to Bar Skill
10 Minute EMOM
Even: 10 beat swings with band
Odd: 10 Kipping Levers

C) Accessory

12 Barbell Bentover Rows
12 Banded Lat Pulldowns
12 Bicep Curls

24 August 2019 - WOD

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GYMNASTICS CLASS

A) Flexibility

10 minutes of work on
Wrist push-ups
Walk hands down wall to thoracic bridge
Pike stretch

B) Strength

10 x Tuck planche extend to straddle planche

then, 4-6 sets of:
10 L-Pull-up
15 Ring push-ups

then, 4-6 sets:
5 Handstand sideways walk, left
5 Handstand sideways walk, right
10 Strict toes to bar

COMPETITION CLASS

A) Weightlifting

Ai) Snatch

Every 30 seconds for 10 minutes: 1 rep @ +2.5 to 5kg on last week

Aii) Power clean & Push jerk
Every 30 seconds for 10 minutes: 1 rep @ +2.5 to 5kg on last week

B) Conditioning
In teams of 2, complete for time:
Row 1000m (partition as required)
3 rounds for time:
20 Synchronised thrusters 60/40kg
20 Synchronised burpees to a 20kg plate
then, Row 1000m (partition as required)

CROSSFIT CLASS

A) Conditioning
In teams of 2, complete for time:
Row 1000m
3 rounds for time:
30 Thrusters 42.5/30kg
30 Burpee box jump overs 24/20"
then, Row 1000m
*One person working at a time
*Split work as needed

23 August 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Skill
Kipping / Butterfly pull-ups

B) Strength / Conditioning
Every 90 seconds for 18 minutes alternate between:
10 Push press @ 80% of 10RM
5-10 Pull-up

*Add 1-2 reps to each round from the last session
*Rx+: Chest to bar pull-ups - If you are focused on the Open, do this!

C) Accessory
2-4 sets:
30 second side plank (right)
30 second weighted side bends (hold weight left hand)
30 seconds single arm overhead carry (hold weight left hand)
Repeat on the opposite side


22 August 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Conditioning

3 rounds, where 1 round is:

5 minute AMRAP:
30 Double unders
Toes to bar @ 10% of 5 minute test

Immediately into…

5 minute AMRAP:
15/10 Calorie row
Handstand push up @ 10% of 5 minute test

*Rest 2 minutes between rounds
*Gymnastics: For example if I got 50 total reps on the 5 minute test, each round I do 5 reps (10%)
*Breathing in gears 1-4

20 August 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Skill
Kipping / Butterfly pull-ups

B) Strength / Conditioning

Every 90 seconds for 15 minutes alternate between:
10 Push press @ 75% of 10RM
5-10 Pull-up

* Add 1-2 reps to each round from the last session
*Rx+: Chest to bar pull-ups - If you are focused on the Open, do this!

C) Accessory

2-4 sets:
10-15 Dumbbell snatch (right)
10-15 Overhead walking lunge (right)
10-15 Dumbbell snatch (left)
10-15 Overhead walking lunge (left)

*Aim is to perform the complex unbroken on each side


19 August 2019 - Join us on the Whole Life Challenge

Join us for the Whole Life Challenge, a 6 week challenge beginning on the 28th September to improve your life. Take a look at the video below to find out more about the 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 (nutrition, exercise, mobility, sleep, hydration, well-being, reflection) 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 now to get the Early Registration Discount ($29), the challenge begins on the 28th September.

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

WORKOUT OF THE DAY

A) Conditioning

6 x 1 minute : 2 minutes off
Row for calories (Or assault bike)
- This should be a near maximal effort each minute
- Breathing gears 1-5 (all gears!)

B) Gymnastics funzies

4-7 rounds for time of:
20ft Lunge, as fast as possible
-
After each round, perform for each step taken: 5 second L-Sit & 10 Double-unders