All posts by Dan Thomas

Recovery – Further Listening!

Following on up from this Sunday’s blog on recovery, here’s a really fun and interesting Podcast Episode of the Mind Muscle Project on Sleep and Recovery! In this episode the guys interview Allison Brager – a CrossFit Games Athlete, Neuroscientist, and now US Military Researcher that has recently been doing some work on how to optimise sleep for soldiers that are managing the stress of being in a combat zone.

You can find more from the Mind Muscle Project on Stitcher, Itunes and at their main website HERE.


Oly Lifting

Wednesday

A) Clean pull + Clean
6 x 1+1@75-80%
B) Back squats
3 x 3@77.5-82.5%
C) Jerk dip + Split jerk
5 x 1+2 @72.5-77.5%

Assistance work
Bent over reverse grip barbell rows
3 x 8
or
Weighted chin ups
3 x 6

Sunday

A) Snatch + Hang snatch + Snatch balance
6 x 1+1+1@70-75%
B) Back squats
3 x 3@ 77.5-82.5%
C) Push press + Split jerk
5 x 1+1 @ 75-80%

Assistance work
Reverse flys
3 x 8
or
Weighted pull ups
3 x 6

Events and Updates!

OLY Update from Coach Alan

So, following on from the two stream approach of the previous cycle which enabled many of you to focus your energy on either the oly bias or the squat bias, this block we’ll be focussing a lot more on the split jerk and overhead presses which it seems a lot of you still struggle with technically and strength wise, so these will be a staple in both sessions. Squats will always be in both sessions alongside the main lift as a mainstay. With regards to the accessory work I’m going to give people two options. I’m going to include a pull up stream for those that haven’t yet acquired that movement or want to focus on it. There will also be the more mainstream accessory work that you’re familiar with and again that will change depending on the individual needs. This block will last for 6 weeks, so 3 weeks building, 1 week deload, 2 weeks peaking and then testing.

I would just like add that for some of you, the class times don’t always fit in with you
finishing work e.g. Class starts at 5.30 and you finish at 6 but don’t want to wait around for next class at 7.00. Because Oly is 90 mins long, even if you start 30 mins late, you still have ample time to at least get some lifting in, therefore I’m completely ok with you joining in. Consistency is king when it comes to getting results, so I’d rather you come and train than go home and miss a session.


Competition Time – Strength in Depth!

We are about a week and a half away from the first submission of our scores for this qualifier! If you’re thinking of attempting this one again, make sure you make the most of the time you have left to get it done – and hopefully rope in another few people to do it with you!

Remember guys we have until the submission cut off for the first qualifier to get you registered as a part of the team if you’re interested, and there’s no real pressure as to whether you go on to the finals until we get that far.

Key info:
1. Qualifier 1- Individual event: is announced 1 June and submission cut off is 27 June.
2. Qualifier 2- Pairs: announced 5 July, have till 5 Aug to submit
3. Qualifier 3- Teams of 4: Announced 9 Aug and have till 9 Sep
4. Final if we get in :-): 3rd and 4th of November in Bath.

If you’re interested in signing up or need to submit your qualifier WoD 1 score, just shoot Misty an Email at Misty@crossfitthames.com. More details about Strength in Depth can be found HERE!


Yoga this Saturday!

Weekly yoga practice to complement your training, designed to improve flexibility and boost recovery. Suitable for all levels, complete beginners welcome. This Saturday will continue with last week’s theme of practising standing postures and exercises to improve ankle mobility. Poor mobility leads to compensation, and you’ll learn more about how this may manifest in your lifting, running and rowing. You will be practising a number of exercises to loosen up those tight joints – simple things you can add to your own stretching routine before or after a workout.

For further info about yoga at Thames, click here.


Affiliate Solutions Seminar – Saturday 23rd June – Sunday 24th June

Please remember crew that this weekend in June there is a seminar on at the box so there wont be any classes on Saturday or Sunday. We’re currently in the process of planning an event for Sunday, so watch this space for more info to come!


Run, Swim, Run @ Hyde Park Lido – 23rd June, 10:00am

Time for some outdoor fitness!

Come and join us in the summer sunshine for a taste of the CrossFit Games event “run, swim, run” (1.5 mile run, 800m swim, 1.5 mile run). All you need to bring is your usual training gear, your swimming costume, a towel and £1 coin for the lockers.

Don’t worry if your swimming is not up to scratch, the lido has a shallow lane so you can plant your feet on the floor whenever you need!


What events would you like to see? Email james@crossfitthames.com with any ideas you have!

Backbends and Deadlifts – Further Reading

Source: Women’s Health and Fitness

Following on from Sunday’s blog, let’s take a closer look at how adding backbends to your mobility regime will benefit your training, whether it be gymnastics or lifting.
The different parts of the spine possess different ranges of motion (ROM), depending on their
anatomy, namely the shape of the vertebrae and the joints that connect them.
The lower back (lumbar spine) does a good job bending forward and backwards, but doesn’t do so
well at rotating.

The upper back (thoracic spine) has greater mobility in terms of rotation (and effectively that’s what we are moving when practising twists in yoga). For many of us, the opposite is the case though – stiff upper back, mobile lower back (the curve of the lower back might either be too pronounced, or flattened) plus tight shoulders. A sedentary lifestyle is the main culprit, poor posture maintained over extended periods of time, such as hunching over a desk, shoulders rounded, or even just sitting in general are extremely detrimental to spinal mobility and disc health. Movement restrictions can also result from (strength) training however, making it even more important to keep on top of your stretching, to help keep those muscles supple and maintain length as they grow.

A strong overhead position requires thoracic extension – in other words, bending from the upper
back, as opposed to overarching the lower spine, as this compresses and causes strain to the lumbar.The locust pose is a mild backbend and makes for a good primer for more advanced variations, such as the bridge or the wheel, which stretch the entire anterior chain as well as the hip flexors. The wheel is also a great way to stretch out the lats.

For more info on the subject, check out this article by Tony Gentilcore – Mastering the Backbend for Greater Strength


Oly club

Wednesday

A) Snatch + Hang snatch+ Snatch balance
6 x 1+1+1@70-75%
B) Back squats
4 x 3@ 75-80%
C) Jerk dip + Split jerk
4 x 1+2

Assistance work
Reverse flys
3 x 8
or
Weighted pull ups
3 x 5

Sunday

A) Clean + High hang clean
6 x 1+1@70-75%
B) Back squats
3 x 3@75-80%
C) Jerk dip + Split jerk
5 x 1+1 @70-75%

Assistance work
Bent over barbell rows
3 x 8
or
Weighted chin ups
3 x 5

Backbends and Deadlifts: How the Locust Pose Connects your Lifts – Yoga Instructor Christine

You’ll likely know the locust pose (salabhasana) as ‘superman’ as part of your warm-up, arch to hollow for example. Did you know that this pose is also a brilliant way to build strength in the back with a view to preparing the body for the deadlift, one of the fundamental lifts of CrossFit? At first glance, the pose looks quite simple, but don’t be fooled – correct alignment and muscular engagement is key, and this takes practice. Locust pose opens the chest, shoulders and neck while also working the abs and promoting mobility in the lumbar spine, the lower back.

Source: Healthlogus.com

Now, back to the deadlift – in this lift, the spine has to extend under load, and to achieve this, the spinal erectors and the quadratus lumborum (among others) have to get to work. To perform this movement safely, the curve of the lumbar spine needs to be maintained. This action of lifting the upper back without creating strain in the lower back is intense, and a common reason for injury resulting from deadlifts if performed incorrectly.

Practising the locust pose will help lengthen and strengthen the muscles involved in this movement and also improve your awareness of targeted muscular engagement in these areas. Throughout the cycle of our yoga class programming, we explore different variations of the locust pose including some that will also help promote overhead mobility – something most of us struggle with!

**Yoga at Thames is suitable for all levels – complete beginners are welcome! This class is also open to non-members – there are no pre-requisites for attendance, bring a friend! Visitors are welcome to drop in at a charge of £10, simply select the Yoga Visitor pass on Pike13.**

Week 4: Deload Week on the weights

We have a bit of a delaod on the weights this week but the WODs will be staying true to fashion so buckle up 🙂 If however you are feeling crushed with the increase in intensity of recent weeks then please please please – take it easy or slightly slower through your WODs this week. It will be better for you in the long run!

Monday

A) Front Squat or Overhead Squat
3 x 5 @ 65% (50% Front Squat)
Superset with:
3 x ME pull ups,
2 min rest

B) 12 min. AMRAP
20 Power Cleans 50/35kg
20 T2B

Tuesday

A) Push Press
3 x 5 @ 65%
Superset with:
Ring Dips, 3 x AMRAP @ 30X1 Tempo,
2 min rest

B) 5 sets, each in a 3 min window:
100m Sprint
12 Front Squats 70/50kg
AMRAP HSPU
*Score = total HSPU

Wednesday

35 min. AMRAP
20/18 cal row
25 Ab Mat Sit Ups
20/18 cal AB
25 Ab Mat Sit Ups
400m Run
25 Ab Mat Sit Ups

Thursday

A) Back Squat
3 x 3 @ 65%
Superset with:
Sumo Good Mornings 3 x 8

B) 20 min. EMOM
6 KB Snatch (each) 24/16kg
8 Box Jumps 24/20

Friday

A) Deadlift
3 x 5 @ 65%
3 x 15 KB Teapots (each side)

B) For time:
1k Row
50 thruster 20/15kg
750m row
40 thrusters
500m row
30 thrusters
250m row
20 thrusters

Saturday

A) 10 Minute window:
100 Wall Balls 9/6kg
100 Double Unders
Max HSPU
*Your score is HSPU so Scale accordingly to get make sure you get there or to your selected scale !

7 Minutes Rest

B) 10 Minute Window
50 Box Jumps 24/20″”
30 Hang Snactch @40/30kg
Max Rep Burpees over the bar

*Score is Burpees over the bar ! 🙂

Events!

Competition Time – Strength in Depth!

By now most of you will have either forcibly or willingly entered yourself into these qualifiers and taken on the first workout in Thursday’s Classsic CrossFit classs. For those of you that are still on the fence you still have time to join in on the fun and take on qualifier WoD 1!

We can have as many people as possible competing and getting scores for the qualifiers.

Key info:
1. Qualifier 1- Individual event: is announced 1 June and submission cut off is 27 June.
2. Qualifier 2- Pairs: announced 5 July, have till 5 Aug to submit
3. Qualifier 3- Teams of 4: Announced 9 Aug and have till 9 Sep
4. Final if we get in :-): 3rd and 4th of November in Bath.

We have until the submission cut off for the first qualifier to get you registered as a part of the team if you’re interested, and there’s no real pressure as to whether you go on to the finals until we get that far. If you’re interested in signing up or need to submit your qualifier WoD 1 score, just shoot Misty an Email at Misty@crossfitthames.com. More details about Strength in Depth can be found HERE!

Yoga this Saturday!

Weekly yoga practice to complement your training, designed to improve flexibility and boost recovery. Suitable for all levels, complete beginners welcome.

Over the next 2 weeks, we’ll be focussing on lunges, standing postures and ankle mobility. A solid foundation is essential not only for your squats and Oly lifts – tightness or imbalances in the ankles for instance will have an impact on your knees, and therefore on the hips, the lower back…you see where this is going! Your feet are what connects you to the ground, which in return means that whatever goes on at that level, will dictate the alignment of other body parts, and therefore standing movement patterns. Poor mobility leads to compensation, and you’ll learn more about how this may manifest in your lifting, running and rowing. We will be practising a number of exercises to loosen up those tight joints – simple things you can add to your own stretching routine before or after a workout.

For further info about yoga at Thames, click here.

Affiliate Solutions Seminar – Saturday 23rd June – Sunday 24th June

Please remember crew that this weekend in June there is a seminar on at the box so there wont be any classes on Saturday or Sunday. We’re currently in the process of planning an event for Sunday, so watch this space for more info to come!

Run, Swim, Run @ Hyde Park Lido – 23rd June, 10:00am

Time for some outdoor fitness!

Come and join us in the summer sunshine for a taste of the CrossFit Games event “run, swim, run” (1.5 mile run, 800m swim, 1.5 mile run). All you need to bring is your usual training gear, your swimming costume, a towel and £1 coin for the lockers.

Don’t worry if your swimming is not up to scratch, the lido has a shallow lane so you can plant your feet on the floor whenever you need!


What events would you like to see? Email james@crossfitthames.com with any ideas you have!

Events!

Competition Time – Strength in Depth!

For anyone that missed the post on our Facebook group, we have been putting together a team for this years’ Strength in Depth competition!

For the qualifiers guys we can have as maaaaannnny people as possible competing and getting scores.

Key info:
1. Qualifier 1- Individual event: is announced 1 June and submission cut off is 27 June.
2. Qualifier 2- Pairs: announced 5 July, have till 5 Aug to submit
3. Qualifier 3- Teams of 4: Announced 9 Aug and have till 9 Sep
4. Final if we get in :-): 3rd and 4th of November in Bath.

We have until the submission cut off for the first qualifier to get you registered as a part of the team if you’re interested, and there’s no real pressure as to whether you go on to the finals until we get that far. If you’re interested in signing up just shoot Misty an Email at Misty@crossfitthames.com or follow the current thread on the Facebook group. More details about Strength in Depth can be found HERE!

Yoga this Saturday!

Weekly yoga practice to complement your training, designed to improve flexibility and boost recovery. Suitable for all levels, complete beginners welcome.

Every 4 weeks, yoga at Thames includes a form of guided relaxation. This Saturday
Christine will take you through a practice of yoga nidra, also known as ‘yogic sleep’. Yoga nidra can be described as the state of consciousness that lies between wakefulness and sleeping. The practice usually begins with a body scan and specific breathing in order to trigger the body’s relaxation response, which is key for optimum recovery. Yoga nidra also includes imagery and/or visualisation to tap into the feeling state of the mind. As you drop more and more deeply into a state of ‘lucid sleeping’, your brainwaves begin to change. Brain activity and thought frequency slow down, giving both the body and the mind an opportunity to recharge – a perfect opportunity to finish your training week and set you up for the week ahead!

For further info about yoga at Thames, click here.

Affiliate Solutions Seminar – Saturday 23rd June – Sunday 24th June

Please remember crew that this weekend in June there is a seminar on at the box so there wont be any classes on Saturday or Sunday. We’re currently in the process of planning an event for Sunday, so watch this space for more info to come!

Run, Swim, Run @ Hyde Park Lido – 23rd June, 10:00am

Time for some outdoor fitness!

Come and join us in the summer sunshine for a taste of the CrossFit Games event “run, swim, run” (1.5 mile run, 800m swim, 1.5 mile run). All you need to bring is your usual training gear, your swimming costume, a towel and £1 coin for the lockers.

Don’t worry if your swimming is not up to scratch, the lido has a shallow lane so you can plant your feet on the floor whenever you need!


What events would you like to see? Email james@crossfitthames.com with any ideas you have!

Oly Program for the Week and Bonus Content!

Here is a Ted Talk by Roger Frampton on how sitting down slowly “destroys” you. This is some general food for thought crew, but if you missed Sunday’s blog post about how to undo and mitigate some of the damage sitting can do to you, make sure you check it out HERE!

Stabilising Week

Wednesday

A) Snatch
Build to a heavy single for the day
then drop to 80% of above and perform
3 x 2
B) Back squats
4 x 2 @80-90%
C) Chin ups (weighted)
3 x 5
Superset with
Reverse grip bent over barbell row
3 x 5@RPE 8-9″

Sunday

A)Clean and Jerk
Build to heavy single for day
Drop to 80% of above and perform
3 x 2
B)RDLs
4 x 8@RPE 8
C)Reverse Flys
4 x 8 @ RPE 8″

Topic and Training for Week 2 of the Cycle!

Corporate Wellness: Don’t Sit the Gains Away! – By Coach Dan

Source: Medical Daily

I’m sure the majority of you reading this article are avid fitness goers, or at least manage to make it into the gym a few times a week, but how many of you are doing all you can to maintain your gains throughout your working day? Our modern society has us spending a large chunk of our day sat down in a chair, whether it be in a corporate work setting or something that keeps us up on our feet a bit more. At the end of the day we still find ourselves reaching and yearning for a seat. Even when we get home after a long and exhausting day, the first thing that comes to mind (for me at least) is to crash down on the sofa and sit for a bit, but just how much of our good work are we putting to waste by spending so much time in a seat?

Believe it or not, sedentary activity has been ranked the fourth biggest preventable killer – ranked under heart disease, stroke and HIV/AIDS by the World Health Organisation. Researchers from the Mayo Clinic have concluded that sitting for 10 hours in a day can cancel out the positive effects of a 60 minute workout! Surprisingly it seems that the typical seated office worker tends to develop more musculoskeletal injuries than any other industry, including metal and construction workers.

Seated work settings are not going anyway anytime soon, so here’s a few things we can do to minimise the impact of sedentary life:

1. Reduce Optional Sitting in Your life
In Transit – Hold yourself back from sitting, even if there are free seats on the tube!
At Work – Try standing with your laptop with some stacked boxes to make your own standing workstation.
At Home – Instead of sitting in a chair, sit on the floor in varying positions while watching TV or eating dinner.

2. Take a Break! – For every 30 mins walk for 2
Introduce regular walk breaks and posture breaks into your daily routine. Try setting a timer on your computer or phone to remind you until it becomes a habit. For a walk break, simply get up and walk a loop around your office, or climb a set or two of stairs. Drinking lots of water is a great way to make sure you have to keep moving all day through your bathroom breaks

3. Prioritise Posture & Mechanics when possible
We tend to adopt positions that don’t utilize the critical muscles and connective tissues that stabilize and support our trunk and spine. This puts pressure on isolated segments of the spine resulting in diaphragm dysfunction, neck pain and headaches/migraines, lower back pain, and jaw pain. Set a post-it on your desk as a constant reminder to check in to reset your posture when you can!

4. Daily Maintenance on your body (shoulders, hips, wrists)
Make sure you prioritise mobility work to help open your shoulders, spine, hips and wrists. Sometimes it’s as simple as stretching off the edge of your desk or chair at work. Here’s a few mobility videos to check out some key moves to perform.

Useful Links and Readings:

Deskbound: Standing Up to a Sitting World, Book by Juliet Starrett and Kelly Starrett

Fix your Computer Desk Shoulders

Additional Shoulder Mobility Work

Wrist Mobility Drills

Tips for Sitting on the Floor

Training Week 2, 28th May – 3rd June

Monday

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 9kg weight vest, wear it.

Tuesday

A) Deadlift
3@ 60%
3@70%
3+@80%
Max rep @60%
Superset with: 3 x 12 BB Or Banded Hip Thrusts

B) 25 AMRAP @ 80%
3 Wall Walks
20m Single Arm OH KB Carry (each arm, you choose load)
400m run

Wednesday

A) Gymnastcis Complex

4 AMRAP sets of:
1 Strict Chest to bar
2 Strict toes to bar
3 Strict pull ups
*All movements count towards “1 Round”*

B) 2 – 3 Rounds of:
12 Calorie Row
3-8 Strict Pull Ups
9 Calorie Row
6-12 Ring Push Ups
400m Run
6-12 Ring Rows
200m Run
10-15 Weighted Hollow Rocks

Thursday

A) Overhead Squat
3@ 60%
3@70%
3+@80%
Max rep @60%
Superset with: Max Rep Strict Pull Up each set

B) Chipper For Time:
5 Muscle Ups (MU)
10 Deadlift 120/90kg
5 MU
15 Deadlift 110/80kg
5 MU
20 Deadlift 100/70kg
5 MU
25 Deadlift 90/60kg
5 MU

Friday

A)Shoulder Press
3@ 60%
3@70%
3+@80%

AMRAP Bench Press @ 60/40kg

B) 5 rounds:
20 Toes to bar
30 Push Ups
40 Walking lunge steps
*60 Sec. rest*

Saturday

4×10 Minute Windows

With a partner complete as fast as possible and rest in the remaining time

Window 1:
1km Row
50 Goblet Squats 32/24kg

Window 2:
1km Row
50 Burpees over the box

Window 3:
1Km Row
50 HSPU (Scale Option: Z-press)

Window 4:
1km Row
50 Ring Dips (Scale Option: Push Ups)

Events!

The Bank Holiday weekend is upon us!

Murph – Monday 28th May

Join us on the 28th May (Bank Holiday Monday) for your yearly dose of Murph! The gym will be running weekend hours with classes at 10am and 11am.

After the last class we will be having a BBQ, hopefully in the Sun!

Yoga this Saturday!

Weekly yoga practice to complement your training, designed to improve flexibility and boost recovery. Suitable for all levels, complete beginners welcome.

Tomorrow’s focus will be exploring different types of backbends. Backbends can be performed standing, seated or lying down and increase flexibility in the spine through back extension. By practicing backbends without load, we can not only prime the body by learning the correct movement pattern, but also increase range of motion over time by lengthening and strengthening
the muscles involved.

For further info about yoga at Thames, click here.

Affiliate Solutions Seminar – Saturday 23rd June – Sunday 24th June

Please remember crew that this weekend in June there is a seminar on at the box so there wont be any classes on Saturday or Sunday. We’re currently in the process of planning an event for Sunday, so watch this space for more info to come!

Run, Swim, Run @ Hyde Park Lido – 23rd June, 10:00am

Time for some outdoor fitness!

Come and join us in the summer sunshine for a taste of the CrossFit Games event “run, swim, run” (1.5 mile run, 800m swim, 1.5 mile run). All you need to bring is your usual training gear, your swimming costume, a towel and £1 coin for the lockers.

Don’t worry if your swimming is not up to scratch, the lido has a shallow lane so you can plant your feet on the floor whenever you need!


What events would you like to see? Email james@crossfitthames.com with any ideas you have!

Olympic Lifting Program for the Week!

Wednesday

Oly Program
A) Cleans
Build to a heavy single for the day

B) Split jerk
Build to a heavy single for the day

C) Bent over rows
3 x 5 @ RPE9

SQUAT PROGRAM
A) Front squat
Build to a heavy single for the day

B) Split jerk
Build to a heavy single for the day

C) Bent over rows
3 x 5@RPE 9

Sunday

Oly Program
A) Snatch
Build to a heavy single for the day.

B) Back squats
2 x 2@80-85%
2 x 1@85+

C) Pull ups or Dips (weighted)
4 x 5

SQUAT PROGRAM
A) Back squat
Build to a heavy single for the day

B) Snatch
2 x 2@80%
2 x 1@80%+

C) Pull ups or Dips(weighted)
4 x 5