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5 Steps to muscle-ups – Coach Jonny

Muscle Ups

The muscle up is probably the sexiest move in CrossFit, which is why it’s probably also seen as somewhat of a Holy Grail of movements. It was a movement that used to be seen very rarely and only in the most difficult of WODs. However, with the progression of CrossFit we now see muscle ups far more often. So much so that we saw them at the start of an open WOD last year, when usually they were seen at the end as a separator movement.

With this being the case the muscle up is now becoming a movement that must be in your wheel house if you want to take part in CrossFit competitions (both casually and seriously).

On an athletic standpoint, it is a movement that requires and develops incredible levels of strength and coordination, so is well worth the effort in learning in order to become well rounded and fitter individuals.

Taking the above into account, I thought I would detail out 5 steps to getting your muscle ups dialled in. These steps will benefit you even if you already have muscle ups, as you can never be too strong or too good at the basics, and re visiting these often will only improve your efficiency and ability in this movement.

1. Know your strength (or lack of it)

How many chest to bar pull-ups can you do? Can you do a strict chest to bar pull-up/chin-
up? Are you comfortable doing ring dips and skin the cats? If the answer to any of these questions is no, then this is where you need to start.

Doing both kipping and strict muscle ups require the strength and flexibility to perform extremely deep pull ups and extremely deep dips, so if you’re lacking here then spend time developing it. This needn’t take long not be over complicated. Doing a short EMOM of strict pull ups and dips (or any push/pull progression of your choice) will help you improve your strength and can easily fit around class time.

2. Learn the progressions (especially the ones right for you)

What part of the muscle up do you struggle on? Pulling to your chest? The transition? Or catching the rings in the right position? Can you do kipping but not strict? Or vice versa?

There are numerous progressions out there for the muscle up and they develop different aspects of the movement (usually). The toenail muscle up drill is my favourite for strict development as it forces you into a false grip and teaches you the tension needed in each position by doing the movement backwards. There are several with a green band that help develop the appropriate kip swing for navigating your bodyweight over the rings properly etc.

You’re no good using a progression you’ve nailed. Identify the part of the movement you struggle with most and use the most appropriate progression for it (if in doubt ask a coach!)

3. Proper purposeful practise makes perfect

You read that right. Once you’ve identified an area of strength/progression you need to work on. Make sure you do it properly and with purpose. If you’re continually missing steps or cutting corners then the improvement won’t happen as the muscles have not learned the proper pattern. If you’re unsure, again, ask a coach!

This is why I rarely recommend the jumping muscle up as a progression or modification, it is far too easy to rely too much on the jump and to pull directly in to the armpits, as opposed to pulling down toward the bottom of the chest and letting the rings slide into the armpits as a consequence of the body’s movement.

4. Focus on the process rather than the end result

Too often I see athletes attempt muscle ups and rush by pulling the rings into the armpits as they know the conclusion of the movement is a ring dip. However to get in this position you need to pull low enough to then manipulate your bodyweight around the rings from being in a position underneath them.

If you focus and trust in the process of the movement by learning the progressions and then following them, you will achieve the end result. This could be as simple as focusing on the first part of the movement and executing that with perfect precision, as opposed to thinking about managing the dip before you’ve even got there.

5. Practise, practise, practise. Or as Rihanna would say: work work work work work

At the end of the day there’s no magic pill that will bring you a muscle up. If you have followed the steps above, you know the area that needs work and how to work on it, the last piece of the puzzle is to put the time in in order to make a change.

As I wrote above, gymnastics work doesn’t need to take a lot of time or effort, 10 minutes before class 2/3 times a week will quickly see you make improvements in strength and positional work if you’re consistent and trust in the process.

I’ve seen you all be so successful with the magic of EMOM on our dynamic Friday’s with your Olympic lifting work development so in the next programming wave we will utilise more of this method in terms of skill development as well. More to come of that soon!

Now get working on those muscle ups!


CLASSIC CROSSFIT

Workout of the Day:

A) Strength: Back Squat

In 25 minutes establish a 2RM

B) Strength Assistance

6 minute alternating EMOM:
Odd – 5/5 Bulgarian Split Squats
Even – 10 Banded Good Mornings

C) Conditioning

AMRAP 7:

10 Burpee box jump (24/20)
10 Toes to Bar

Met-Con Class

A) Conditioning

4 Rounds For Time:

500m row
25 Hollow Rocks
1:00 Left Side Plank
400m run
25 Hollow Rocks
1:00 Right Side Plank

The CrossFit Open Starts on Friday!

registered open

For the next 5 weeks we will be taking part in the CrossFit Open.

5 workouts over 5 weeks, every Friday, in all classes!

  • Starting: Friday 26th February 2016
  • Finishing: Friday 25th March 2016
  • Even if you haven’t registered for “The Open”, we will be programming the workouts so that everyone gets the opportunity do them.

If you have registered you will get to enter your score onto the online leaderboard and add points to the CrossFit Thames Team, and more importantly as part of your inter-gym team lead by the Coaches!

This is a massive event to be a part of and possibly the biggest damn deal in the CrossFit calendar!

This year we are making it about OUR box and OUR community, we would love to see as many people as possible taking part.

If you would still like to register you still have time; check out the CrossFit Games website. There are many different categories including scaled, masters etc. CLICK HERE

Please read our Schedule below and see how the next 5 Friday’s will go….

  • The classes will run as they always do but will be dedicated to the open workout, we may need to organise into heats depending on the workout and for those needing judged. (If you have registered – you will need a judge)
  • Expect Fridays classes to be busy!
  • If you are regisreted for the Open you will be in a Coaches team, this is a chance to earn some points for your tribe! You can read about the points system in detail here
  • For those that have entered but can’t make a Friday, please organise a time with one of your team mates or your Team Leader (to act as your judge) to complete the workout during an Open Gym session over the weekend.

khalipa

  • Open 16.5 Special Event: On the last Weekend of the Open – EASTER WEEKEND FRIDAY 25th MARCH – We are organising a super special event with Reebok. Whilst we cannot give away the details just yet, it’s going to be AWESOME! On this day (Bank Holiday) we will be opening the gym at 9am (TBC) and running our final event through the morning.

  • Workout of the Day:

    A) Conditioning

    9 minute AMRAP:
    2, 4, 6, 8… Power clean 60/40kg
    5, 10 ,15….Wall balls 9/6kg

    B) Gymnastics – Open Skills Practice

    B1) Kipping chest to bar pull-ups
    3-5 sets of max reps

    B2) Kipping handstand push-ups
    3-5 sets of max reps

    – Focus on quality of movement, when you lose the kip the set is over

    Modifications
    C2B Pull-ups: Regular pull-ups or chest to bar hold
    HSPU: Push press 40/30kg


    Oly Lifting Club

    A) Power Snatch

    A1) 15 minutes to build to a daily max in triples.
    A2) 12 minutes to build to a daily max in doubles.
    A3) 9 minutes to build to a daily max in singles.

    B) Overhead squat
    5 x 1 with a 10 second hold in the bottom position

    CrossFit Thames Team Open – Coach Phil

    OPEN COLLAGE


    The CrossFit Open is edging ever closer, you can check all the information on the Open from our last blog post.

    This is THE MOST FUN time of the year – Ask any of our members who have participated in the Open and they will tell you the same.

    What could possible make the CrossFit Open even more fun?…

    The CrossFit Thames Open

    For this years Open we are turning it into a huge gym team competition.

    5 weeks, 5 workouts, 5 chances to help your team to the podium!

    All those who register for the CrossFit Open will be split into one of four teams, lead by the Thames staff. The teams are lead by….
    1. Coaches Phil & Julie
    2. Coaches Jonny, Hannah & Lisa
    3. Coaches Milo & Markus
    4. Coaches Jos & Alan

    …The smack talk amongst the Team has already begun.

    Athletes have until Monday 2nd February to register for the Open to be part of the initial draft. On the 3rd February those registered will be randomly drafted into one of the four Coaches Teams.

    After this initial draft has been completed each team will have until 24th February to recruit as many additional members to their gang as possible! These recruits must be registered for the Open to be part of a team.

    The Open begins on Thursday 25th February and runs for 5 weeks. Each week a new workout is released on Thursday by CrossFit HQ and we will be scheduling this workout into ALL CLASSES on Fridays.

    Each week teams will be awarded points for five categories (see below). At the end of the Open the team with the most points is the winner!

    Points System

    • 1 point: For each team member that completes and submits a score for a Open workout
    • 2 points: For each team member that finishes in top 3 in the gym for men/women, Scaled and Rx’d divisions
    • 5 points: For a weekly ‘Thames Spirit’ award, by coaches nomination.
    • 10 points: For a weekly ‘Team Spirit’ award (best costume, best team dance, team performance etc)
    • 10 points: If you entire team completes each Open workout

    *Workout may be completed at time outside of Friday’s if needed. However CrossFit Open submission deadlines still apply

    Important Dates for your diary!

    • Monday 2nd February: Register for the Open and have CrossFit Thames as your affiliate to be included in the initial team draft
    • Tuesday 3rd February: Registered athletes will be drafted at random into one of the four coaches teams
    • Tuesday 3rd to Wednesday 24th February: Each team can recruit as many members as possible to their team. These members must be registered for the CrossFit Open and have CrossFit Thames as the affiliate
    • Thursdays (25th Feb, 3rd/10th/17th Mar): Open Workouts released by CrossFit HQ
    • Fridays (26th Feb 4th/11th/18th Mar): Open Workouts will be scheduled into all classes on these Friday’s
    • Friday 18th March: Final Open workouts and a PARRRTYYYYYY
    • So they only thing left to do GET SIGNED UP!


    Workout of the Day:

    A) Strength – Push jerk

    A1) In 15 minutes build to a *heavy set of 5 reps
    A2) Perform 3 more sets at 90% of A1

    There is a difference between “heavy” and ”max”. Heavy means that it is the highest load we can lift without loosing technique or positions, and you should never miss a lift due to load. Max is everything you have – if it’s a little ugly, it’s ok.

    B) Gymnastics
    EMOM x 14:
    Odd: 3-6 Muscle ups
    Even: 3-6 Strict HSPU

    Muscle-up scale: Choose either strict dips or strict pull-ups
    HSPU scale: Behind the neck strict press

    Opinion Poll

    6:30pm – Class Registrations

    In recent weeks the 6:30pm classes have become increasingly busy.

    In order to offer a better Coach to Athlete ratio we are thinking of introducing a class cap of 15 attendees. You would be required to register for the 6:30pm class ahead of time using Front Desk.

    We feel this will allow the attendees to benefit from more space/equipment and importantly receive more of the coaches attention. We feel this will improve your class experience and development during your training.

    The details
    – You can book into these classes through Front Desk
    – Max of 15 participants, with waitlist

    Cancellation Policy
    Any cancellations must be made at least 2 hours BEFORE class starts. This allows somebody on the waitlist to be notified of the available place.

    Cancellations must be made with 2+ hours before class begins
    3x/Week membership: If a cancellation is made LESS than 2 hours before class starts you will be deducted a visit from your membership.
    Unlimited membership: If a cancellation is made LESS than 2 hours before class starts you will be subject to the rule “If you no show, next class is a no-go” and you will be removed from the next 6:30pm class you are booked to attend.

    Please let us know your view via the facebook opinion poll.

    Many thanks

    The Hopper Model – Part 2

    In part one we looked at the 10 Skill to Master you Fitness.

    As a brief re-cap; As an individual you are as fit as you are competent in each of the 10 General Physical skills. A fitness program like CrossFit will seek to develop fitness to the extent that it improves each of these ten skills, thus making you a well rounded and balanced athlete.

    This week we look at the Hopper Model, and how these skills can be applied in a theoretical scenario.

    Picture a hopper containing hundreds of bingo balls, each of these bingo balls has a different physical challenge written on it. This could be anything — a 5k run, a 1RM back squat, trekking up a mountain to pushing a broken down car up a hill — it’s unknown and unknowable what might come out.

    Let’s say we pull out 10 balls at random from the hopper. CrossFit aims to produce an athlete who on average will do the best across those 10 events.

    Take a look at this short video of CrossFit Founder Greg Glassman talking about the model, you will see how being a well rounded athlete makes you a more competent athlete across a range of disciplines…

    Whilst this a theoretical model of fitness, the principles are sound. The more well-rounded you become as an athlete, the more capable you are of taking on whatever life throws in your direction.


    Workout of the Day

    A) Conditioning

    For time:
    100 Thrusters 35/25kg
    1000m Row

    (Time cap: 12 minutes)

    B) Weightlifting Skill – Snatch

    EMOM x 15
    First 5 minutes: 2 Snatch grip push press
    Second 5 minutes: 2 Overhead squats
    Third 5 minutes: 2 High hang power snatch (or high hang muscle snatch)
    – Add load as needed

    Events & Weekends WOD’s

    Power Endurance (1)

    Power Endurance Course

    From Tues 19th of Jan till Sat 27th of Feb

    • Finding it hard to hit top speed in workouts?
    • Do you struggle to to maintain a high level of work?
    • Do high rep workout always turn into small sets of singles and doubles?
    • Want to crush an upcoming competition or the CrossFit Open?

    Well this course is for you! Read more about the course contents here.


    Sign up here!


    Jonny Gymnastic course

    Beginner Gymnastics Course

    Mon 18th Jan till Thursday 25th Feb

    • Have you just nailed that first strict pull-up? Or that first ring-dip?
    • Are you tired of doing ring rows in workouts? Or jumping pull-ups?
    • Maybe you have a few pull-ups here and there, but as soon as you add intensity in a workout they disappear?

    Our Beginner Gymnastics Course is designed to develop strength for the two basic movements: the pull-up, and the ring-dip.

    Read more about the course here


    Sign up here!


    No Excuses Challenge

    • Has Christmas left you feeling a little podgy?
    • Are you struggling to lose those extra few pounds?
    • Are you looking to improve your performance in the gym and your recovery outside of it?
    • Or perhaps you just want to learn about what good nutrition actual entails!

    The CrossFit Thames “No Excuses Challenge” we will teach you about good nutrition and help you implement simple habits that will change your entire relationship with food and get you back on track with your health and fitness goals for 2016!

    These habits are proven to work and make healthy eating easy! Once you have completed the challenge these habits will become second nature, and you will never struggle with nutrition again.

    Alongside these eating habits, we will also hold you accountable for your workouts, your movement, and your sleep. By taking control of all of these factors, you will crush your goals and feel better than ever!

    Get all cool information on the Challenge here or sign-up using the button below.

    Sign up here!


    The Blind Date Throwdown

    Screen Shot 2016-01-06 at 15.02.40Roses are red;
    violets are blue.
    Yesterday’s WOD was terrible,
    and today’s looks bad too.

    Yes, Valentines day is approaching!

    So it’s time to have a Valentines Day themed Throwdown, the ‘Blind Date Throwdown‘, which will be on 20th February and will run from 11am – 4pm.

    This is a mixed pairs Throwdown which will consist of 3 workouts with the top 5 pairs going through to the final event.

    This event is FREE to everyone, and it is open to all levels of ability and experience.

    All you have to do to get involved is register via the big button below! Teams will be decided on the day as we pick you blind date out of a hat.

    Sign up here!


    CLASSIC CROSSFIT & Competition Class – Friday

    A) Conditioning
    20-15-10 reps of:
    Power Snatch 42.5 / 30kg
    Burpee
    Thruster 42.5 / 30kg
    Toes to bar
    (Time cap: 18 minutes)

    B) Mobility – Shoulder Range of Motion

    B1, B2 and B3 are working shoulder extension
    B1) 90 seconds of table rocks
    B2) 2 minutes shoulder extension stretch
    B3) 90 seconds of twisting bear

    B4, B5 and B6 are working shoulder flexion
    B4) 2 minutes of cat stretch
    B5) 10 Scap pulls
    B6) 2 minutes of inverted cat stretch
    B7) 10 Scap pulls

    Competition Class, 7pm.

    A) Conditioning – As above

    B) Strength
    Overhead Squats: 5×5

    C) EMOM x10
    Odd: 10 Overhead Squats 42.5 / 30kg
    Even: 50 Double unders


    CLASSIC CROSSFIT & Competition Class – Saturday

    A) Strength – Deadlift
    A1) In 15 minutes build to a heavy set of 2 reps
    A2) Perform 6 more sets at 90% of A1

    B) Strength – Conditioning / Gymnastics
    4 Rounds, not for time:
    10 Good mornings – Athletes choose load
    5 Strict Pull-ups
    10 Walking lunges with x2 KB’s in front rack – Athletes choose load
    5 Strict ring dips
    – Try to move with purpose from movement to movement, rest 30-60 seconds between rounds

    Competition Class, 12pm

    A) Conditioning – “Team Power Drill”

    In teams of two, 5 rounds each of:
    5 HSPU
    10 Power Clean 60/40kg
    15 Burpees
    20 Kettlebell swings 24/16kg
    25 Wall Balls 9/6kg

    – One athlete completes a full round while the other rests, then switch.
    – Get a time for each of your individual rounds

    B) Strength – Deadlift, as above

    C) Strength – Conditioning / Gymnastics, as above


    Weightlifting Club – Sunday

    A) Back squat
    A1) 20 minutes to establish a daily 4RM.
    A2) Do 5 x 2 on the weight of the 4RM.

    B) TNG push-press
    B1) 15 minutes to establish a daily 5RM.
    B2) Do 3 x 5 @ 90% above 5RM

    C) 10-1 in TNG Push-press and Pull-ups

    – The weight for push-press is 60% of the previously established 5RM.
    – The pull-ups must be performed strict.
    – Good form and not a good time is important in this workout.

    D) For quality:
    Complete 20-30 reps of:
    Snatch Deadlift + Hang power snatch + Overhead squat + Snatch balance
    – The goal here is to focus on positions, and technique
    – Use an empty barbell or very light load.
    – Don’t not race through this, take you time and concentrate
    – This can be used as a cool-down!

    Events, Upcoming Courses & Weekend WOD’s

    Power Endurance (1)

    Power Endurance Course – Tues 19th of Jan till Sat 27th of Feb

    So what is this course about and how will this make me perform better AND Crush the CrossFit Open?

    The Benefits of developing your Power Endurance

    • Operate at a near maximal power output for longer durations
    • Generate meaningful power and speed with intensity
    • Reduced heart rate at higher intensities (aka go harder for longer!)
    • Improve your motor skills and cognitive function under stress and fatigue
    • Faster recovery

    What is included with the course?

    • 2 x 60 minute coached sessions a week
    • Nutritional Programming for the duration of the course
    • Individualised “homework” to maximise the results from the course
    • Weekly tips and videos
    • Pre & Post course fitness assessment
    • A great group of people going through the WODs with you!

    • Sign up here!

      Read more about it here if you are still unsure!


      Jonny Gymnastic course

      Master Strict Pull-ups in just 6 weeks – Starts Jan 18th

      Have you just nailed that first strict pull-up? Or that first ring-dip?

      Or are you still waiting?

      Are you tired of doing ring rows in workouts? Or jumping pull-ups?

      Maybe you have a few pull-ups here and there, but as soon as you add intensity in a workout they disappear?

      Where do they go!?

      I was the same way, in separate practise I thought my gymnastic skills were ‘good’, but as soon as I had to do them in a WOD I would struggle.

      I then decided to implement a focused plan to develop my gymnastic strength, and I’ve never looked back, gymnastic movements no longer slow me down in workouts.

      Does this sound familiar!?

      Here’s how our 6-week gymnastic course will help you master the basics:

      • Develop gymnastic strength for the two basic movements: the pull-up, and the ring-dip
      • Use accessory movements to maximise results
      • Follow a proven programme utilising progression
      • Nutrition coaching and advice
      • Learn a method you can apply yourself!


      Sign up here!

      Read more about it here if you are still unsure!


      Grilled steak and vegetables

      No Excuses Challenge

      The CrossFit Thames No Excuses Challenge we will teach you about good nutrition and help you implement simple habits that will change your entire relationship with food and get you back on track with your health and fitness goals for 2016!

      These habits are proven to work and make healthy eating easy! Once you have completed the challenge these habits will become second nature, and you will never struggle with nutrition again.

      Alongside these eating habits, we will also hold you accountable for your workouts, your movement, and your sleep. By taking control of all of these factors, you will crush your goals and feel better than ever!

      Get all the info here or sign-up using the button below.

      Sign up here!


      Normal Schedule Resumes!

      Normal class hours resume from Saturday 2nd, which means 9am Open gym, 10am & 11am CrossFit and 12pm Competition Class.

      Remember from Monday we begin our updated schedule. The updates include:

      • Mon-Fri 11am Class: We will be running a daily 11am-12pm class Monday to Friday
      • Weightlifting Club: One of our most popular sessions! We will be moving the Tuesday Weightlifting Club to Wednesday evenings 6:30pm to 8:00pm in the main gym, there will be no 6:30pm CrossFit class at this time, but there will be a 7pm CrossFit class in the workshop. This will also open up a window for Open Gym 8:00pm to 8:30pm on these Wednesday evenings.
      • On Wednesday’s the 11am (to 12:30) class will also be Weightlifting Club.
      • Mon-Fri 5pm Class: This will be removed from the schedule due to poor attendance.
      • Mon-Fri 5:30pm Class:This will be returned to the schedule due to demand.

      • Read more about the changes on the blog post.


        CLASSIC CROSSFIT – Saturday

        Workout of the Day:
        A: Deadlift – Establish 3 rep max

        B: 5 rounds of:
        1 minute of deadlifts @ 70% of A
        1 minute of push-ups

        – No rest between rounds


        Weightlifting Club – Sunday

        A: Clean & Jerk (squat clean + split jerk)
        A1: 15 minutes to establish a daily max in singles.

        B: Power clean + clean + power jerk + split jerk
        B1: 15 minutes to establish a daily max.
        B2: Drop down to 90% and do three additional sets.
        B3: Drop down to 80% and do one additional set but double up in reps.
        2 Power clean + 2 clean + 2 power jerk + 2 split jerk

        B4: Drop down to 70% and do one additional set but triple up in reps.
        3 Power clean + 3 clean + 3 power jerk + 3 split jerk

    28, 29, 30 Dec 2015 – WOD’s

    blog

    Remember classes today are at 10:00 and 11:00 with open gym at 9:00.

    Classes on Tuesday are 17:30 and 18:30!

    Classes on Wednesday are 07:00, 12:30, 17:30 and 18:30


    Thursday 31st Dec and Friday 1st Jan we are closed.

    CLASSIC CROSSFIT – Monday 28th December
    Workout of the Day:
    A: 10-1
    Power clean
    Front squat

    – Perform 10 power cleans + 10 front squats
    – …then 9 power cleans + 9 front squats…and so on
    – Each set of cleans must be unbroken, and each set of front squats must also be unbroken
    – Rest 30 seconds between cleans & front squats
    – Rest 60 seconds between rounds
    – Increase load each round as required

    CLASSIC CROSSFIT – Tuesday 29th December
    Workout of the Day:
    A: 5 rounds for time:
    Run 200m
    10 Push jerks 70/45kg
    10 Toes to bar
    10 Burpees

    CLASSIC CROSSFIT – Wednesday 30th December
    Workout of the Day:
    A: Alternating EMOM x 20:
    Even minute: Row 17/15 cals
    Odd minute: 1 round of “Nate”
    2 Muscle-ups
    4 Handstand Push Ups
    8 Kettlebell swings 32/24kg

    New Year, New Updates Pt 4 – Athlete Levels Update

    DSCF2888
    The effectiveness of any fitness programme is only as good as it’s measurable results. We look for results in all of the ten components of fitness (cardiorespiratory endurance, strength, stamina, flexibility, coordination, agility, balance, accuracy, power and speed).

    We have already introduced one tool into your fitness arsenal, Beyond The Whiteboard, a fantastic way to log your workouts and track your progress.

    Here we have our second tool, the Athlete Levels. The Athlete Skill Levels document will give you tools for goal setting and finding your strengths and weaknesses. Most importantly, it will help answer the question “How fit are you?

    Our Athlete Skill Levels document gives you a specific measure for how effective you are in a wide variety of disciplines from strength, endurance to power. Only a constantly varied fitness programme like CrossFit, based on functional movements and executed at a high intensity, will give you the tools you need to improve in all areas of fitness over time.

    These levels are intended as A GUIDE for evaluating your fitness and setting intelligent goals. This is not intended to be a picture of the end-all of fitness, but rather a measuring stick to determine your strengths and weaknesses.

    Don’t beat yourself up if you are not at the level you desire or where you think you should be. A strong commitment, good diet, and consistent, focused training will get you there soon enough.

    What’s New?

    The Levels: We have two main levels and also a separate competition specific standard level

    Health & Wellness: This level represents a strong baseline level of fitness and a capacity which is above the average population. Basically this means you are fitter than the average joe on the street
    Athletic: This is our second standard and represents a very strong level fitness. The standards here are hard to not only achieve but also to maintain.
    CrossFit Athlete Standard: This is separate from the two previous levels and this is for those of you who are interested in competing in CrossFit. This level has specific standards of lifts and workouts based on the average Regionals competitors.

    I want to re-iterate the statement above that all these levels are intended as a guide for evaluating your fitness and setting intelligent goals. This is not intended to be a picture of the end-all of fitness, but rather a measuring stick to determine your strengths and weaknesses.

    Power-to-weight ratio: In our past iterations of the athlete levels we have given you a specific target for your lifts (e.g. 150kg x 1 back squat), whilst this is a good measure of your ability it does not take into account individual variance.

    Power-to-weight ratio is a measurement of actual performance (power output) of any engine or power source.” If you remeber back to my previous blog post The Magic of Intensity, intensity can be defined as equal to average power (force x distance / time). In other words, how much work did you do and in what time period. The greater the average power, the greater the intensity. This is observable, measurable fact.

    In our opinion this is a more accurate assessment for most athletes. What we want to see is bigger engines in lighter frames. Obviously there are a few exceptions where absolute power trumps relative power, for example American football lineman, strongmen, etc. However for most mixed-model or tactical disciplines, athletes with more power with less weight is ideal.

    With that being said, for those of you interested in CrossFit Competitions then specific targets do matter, which is why we have included the CrossFit Athlete Standard.

    BtWB & Athlete Levels: As we have introduced these two tools to you as a way to measure your health and fitness, it makes sense that we integrate them together. What you will see is the workout standards for our Health & Wellness Standard complies with being in the 60th percentile in BtWB, while our Athletic Standard complies with the being in the 90th percentile.

    Thames Check-In: Our next Thames Check in will be held during the first week of February. Our last Check-In was held in the beginning of the Summer so it’s time to re-assess where we are at. We will slightly be altering the structure of the Check-In to coincide with both the new Athlete Levels and also your assessing/improving your Fitness Level on Beyond the Whiteboard.

    With our previous athlete levels we have printed them out in postcard size and handed them out to everyone. What begin’s with some initial enthusiasm usually gives way to lost or forgotten cards, cards ruined through being crushed in bags or the victim or protein shaker spillages – Basically, they were never on hand when you really could have used them!

    Well how handy that we are now using a working tracking system that you can find on your phone, Beyond the Whiteboard (BtWB)! Everything on the new Athlete Levels is trackable from BtWB, and as we mentioned the workout targets are based off the results of millions of other users.

    We will have a downloadable/printable copy available for you in the New Year.

    Gym Leaderboard: We will also be transforming the Leaderboard that you can see above the mobility area in the main gym. On here we will have all the aspects of our new Athlete Levels together with the top results in the gym along with some of CrossFit’s popular benchmark workouts.

    We think that together, our new Athlete Levels and the use of Beyond the Whiteboard can give you the most accurate picture yet of your present level of fitness as well as your areas of strength and weakness!

    Read back on all our New Year Updates via these blog posts:
    Part 1 – Beyond the Whiteboard
    Part 2 – Speciality Courses
    Part 3 – Schedule Updates


    Workout of the Day:

    Chest-to-bar pull-up ladder

    Rest 5 minutes

    Overhead squat ladder @ 1/2 Bodyweight

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.”

    On The 9th Day Of CrossFit My Trainers Gave To Me..!

    New Year, New Updates Pt.3 – Schedule Updates

    We have been trialling a few changes to the timetable recently and after monitoring the results and the feedback we are making some minor adjustments. These changes will take place from Monday 4th January

    • Mon-Fri 11am Class: We will be running a daily 11am-12pm class Monday to Friday
    • Weightlifting Club: One of our most popular sessions! We will be moving the Tuesday Weightlifting Club to Wednesday evenings 6:30pm to 8:00pm in the main gym, there will be no 6:30pm CrossFit class at this time, but there will be a 7pm CrossFit class in the workshop. This will also open up a window for Open Gym 8:00pm to 8:30pm on these Wednesday evenings.
    • On Wednesday’s the 11am (to 12:30) class will also be Weightlifting Club.
    • Mon-Fri 5pm Class: This will be removed from the schedule due to poor attendance.
    • Mon-Fri 5:30pm Class:This will be returned to the schedule due to demand.
    • Open Gym: Open gym times and rules we be slightly relaxed during certain times of the day.

    • During the day (8am through to 18:30) members will be permitted to make use of the gym space for all their Open Gym needs as usual.

      During class times at 11am, 12:30pm and 17:30pm – Members will be permitted to make use of the space for barbell, gymnastics and other training needs – provided the classes do not need the space or equipment.

      If training at this time please remain considerate of the class. For barbell work please remain on the far side of the gym (the mobility, rower area) and stay clear of the main floor space. We also ask that you do not move back and forth through the class to the rig causing disruption to the class.

      If the coach asks you to cease barbell work or other training at this time due to a busy class please respect the request.

      • From 6:30pm there will no Open Gym permitted. As per the current rules you can perform mobility and/or use the pull-up rig for basic gymnastic work.


      You can find a full downloadable/printable copy of 2016 schedule here.

      You can read the details about our other New Year updates in our previous blogs, we are super excited about the possibilities these will open up for everyone.


      Screen Shot 2015-11-27 at 12.16.17
      On the 9th day of CrossFit my trainers gave to me..!

      “Barraza”
      As Many Rounds as Possible (AMRAP) in 18 minutes
      200m Run
      9 Deadlift 125 / 85kg
      6 Burpee Bar Muscle-Ups (Scale: Burpee pull-ups)