All posts by Dan Thomas

Upcoming Events and Updates!

Quick Updates

Yoga For Athletes

Christine is embarking on a new journey to further develop her yoga knowledge and skills for the wider athletic population, and so Yoga will be cancelled for the following dates across 2019:

Feb 23rd
Mar 23rd
May 4th
Jun 1st
Sep 21st


 

CrossFit Open 2019: Feb 21st – March 25th

For those of you that missed out on Coach Misty’s Blog about how the CrossFit Open will work this year, and how we run it at Thames, Check it Out Here! This is a great opportunity for you to put your hard work to the test. If you’re keen to see where you stand worldwide, hit the link below to register.

Click Here to Register For the Open!

 



We have an entry to the Rainhill teams competition on the 25th and 26th of May. Its up in Manchester and is an awesome team comp 🙂 2 males, 2 females RX comp. Details are below (for movement standards and location etc). If you are keen for one of the spots, comment on Coach Misty’s post in the Private Members group on Facebook, or shoot her an email via the link below. Pending the interest we can do some sort of throw down for who takes them 🙂

Email Misty@Crossfitthames.com for Your Interest

Movement Standards For Rainhill Teams


Strength in Depth has officially been announced as one of the CrossFit Games sanctioned events, and it’s just around the corner from us here in London at the ExCeL Centre! For those of you that are interested in checking out some Professional CrossFit Games competitive athleticism, you can get your spectator tickets via the link below!

Strength in Depth have released their early bird spectator tickets, if anyone wants to go watch some fitness at one of the CrossFit games sanctioned events 🙂

Buy Spectator Tickets for Strength in Depth!


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

 

OLY Program for the Week!


Wednesday

A) Halting snatch + Snatch
6 x 1
B) Back squats
3 x 3
C) Split Jerks
4 x 2
D) Med ball hamstring curls
3 x 8

Sunday

A) Halting Clean + Clean
6 x 1+1
B) Clean deadlift
4 x 2
C) Split jerk
4 x 2
D) Med ball hamstring curls
3 x 8

Eating Through the Day in a Busy Life – by Sinead

 

In the last blog, I highlighted some practical strategies to help you optimise your nutrition when life is hectic. In this blog I want to dive a little more into some of the science behind each meal of the day, and highlight some things you can think about as you make food choices through the day.

Starting with breakfast …

So, you wake up. Get ready. How many of you eat breakfast? I am going to try and convince you
why eating breakfast can be important if you need to maintain focus and concentration from the start to end of your day, as well as training volume and intensity!

Most cells in our body want to use glucose as their primary source of energy. In particular the brain. So, our bodies try to maintain our blood sugar levels within a narrow range that means a constant supply of glucose can be provided to all the cells of the body. When we are in this range, we have sustained energy and we can do work. If our blood sugar gets lower than this range, we are fatigued, we can’t concentrate, we are hungry. Energy is low. You may not always consciously register this.Particularly if you are in the habit of running on empty.

In the morning, when we haven’t eaten since the evening before, our body has to work to maintain blood sugar levels. Our body is breaking down the glycogen and fat (and muscles, if we are really in energy deficit) to keep the blood sugar up. So, if you need to be mentally alert and focussed, you might want to take this stress off your body (particularly if it is already fighting fatigue, a cold, work induced stress, injury etc) and eat!

Okay, so assuming I have convinced you (if you were skeptical) that breakfast is the bomb, what should you eat?

In terms of sustained energy, not all foods are created equal!! The main rule: avoid foods that are essentially all sugar. Why? Sugar is sugar. It does not need to be digested, it is already small enough to pass straight through our gut and into the blood and around the body. So it moves rapidly into the blood. Blood sugar levels spike – high and fast. Yep, this will give you an energy surge. But the body keeps blood sugar within a range because high blood sugar is dangerous. So the body reacts quickly and aggressively to strip the excess sugar from the blood. In its haste, we overshoot. Blood sugar levels crash below the ideal range. You feel an energy crash … you get hungry quickly, and moreover crave the food that will quickly raise blood sugar and increase your energy. i.e. more sugar. You’re on a blood sugar roller coaster, and it’s hard to get off it. So – choose foods that also contains a mix of starchy carbohydrates, proteins and fats, with fibre. This gives you a steady release of blood sugar over time … giving you sustained energy across the morning.

Common challenges – you don’t have time, or you don’t like eating first thing. A coffee with full fat milk plus a banana will do. Or a handful of nuts with berries. Takes two minutes. And you can eat them on the go (although preferably sitting down for the benefit of digestion … a topic for another time!).


Monday

A) Back Squat
3 @ 70%
3 @ 80%
90% x max reps

B) EMOM x 7min.
7 Pull-Ups
7 DB Power Cleans 22/16kg

*Rest 4min.*

EMOM x 7min.
7 Burpees
7 DB Push Press 22/16kg”

Tuesday

Classic CrossFit

A) Snatch
Every 3min. x 5 Rounds:
15/12 Cal Bike/Ski/Row
3 Heavy Snatches (Climbing)
*Score is your last snatch set

B) Every 3min. x 5 Rounds:
200m Run
10 Deadlifts 100/70kg
10 Wall Balls 9/6kg

MetCon

EMOM x 10min. (Same min.)
8 Alt. DB Snatches 22/16kg
8 Wall Balls 9/6kg

EMOM x 10min.
Odd: 15/12 Cal Row
Even: 15 Box Jumps 24/20″”

For Time: (CAP: 10min.)
100 DB Push Press
*EMOM 5 burpees

Wednesday

A) Clean and Jerk
20min. AMRAP:
15/12 Cal Row/Ski/AD
3 Clean and Jerks (choose a starting weight and add each round)

B) 10min. AMRAP:
30 Power Cleans 40/30kg
30 Toes to bar

Thursday

Classic CrossFit

Bench Press
25min. Gainz Window:
4-5 Rounds (depends on time)
5 Heavy Bench Press
5 Strict or Weighted Pull-Ups
10 DB Bent Over Rows Ea. Arm

EMOM x 10min.
15 American KB Swings 24/16kg
Max H.R. Push-ups
Score is Push-Ups only

MetCon

A) Build to a heavy 5 KB Front Squat
(Take about 3-5 working sets building each time and between each set complete 20-40 Russian Twists)

B) 16 Min Alt EMOM
1: 16 Wall Balls
2: 16 DB alt Snatches 22/16kg

Friday

A) Back Rack Lunge (5 sets by 1min. Max Effort )
5 Working sets that have you lunging non-stop for a minute straight. Score is your highest weight for max reps.

B) 12min. running clock…
1 minute of double-unders
1 minute of Dumbbell snatches 22/16kg
2 minutes of double-unders
2 minutes of Dumbbell snatches 22/16kg
3 minutes of double-unders
3 minutes of Dumbbell snatches 22/16kg

Saturday

For time with a partner:

60 Cal Row
50 Pull Ups
40 KBS 32/24kg
30 HSPU
20 Power Clean and Jerk 90/57.5kg
30 HSPU
40 KBS
50 Pull Ups
60 Cal Row

Upcoming Events and Announcements!

Quick Updates

All Classes Cancelled – Feb 9th

Due to the Valentine’s Day Throwdown, all classes will be replaced by the throwdown and run over all specialty classes across the day. This means that CrossFit Kids, and Yoga for Athletes are cancelled for this Saturday.

Yoga For Athletes

Christine is embarking on a new journey to further develop her yoga knowledge and skills for the wider athletic population, and so Yoga will be cancelled for the following dates across 2019:

Feb 23rd
Mar 23rd
May 4th
Jun 1st
Sep 21st


Congratulations to our Rainhill Trials Athletes!

CrossFit Thames made a huge showing this past weekend at the Rainhill Trials in Manchester. Every single one of our members improved upon their seeding spots – some of them winning their workouts and some taking a podium finish!

To explain briefly how the Rainhill Trials works, each athlete enters into a ballot system, and those that are selected must complete and submit scores for a number of workouts, max lifts and max reps of gymnastic movements to be seeded across 4 categories. In order of complexity of movement requirements: Rocket, Kennedy, Rastrick, and Wood.

Here’s how our athletes did:

Sinead – Finished in 37th after seeding 44th out of 56 (Kennedy)
Misty – Placed 7th overall in her category (Rocket)
Dan – Placed 9th overall in his Category (Kennedy)
Bridget – Placed 2nd Overall in her Category (Rastrick)
Steph – Placed 14th Overall in her Category (Rocket)

On top of these results – it was Sinead’s and Bridget’s first time competing at an individual competition!

Here’s massive congratulations to the crew for all of their hard work and effort! If you want to see how they placed across each workout individually you can look them up via the link below!

Check out the Leaderboard!


 

CrossFit Open 2019: Feb 21st – March 25th

For those of you that missed out on Coach Misty’s Blog about how the CrossFit Open will work this year, and how we run it at Thames, Check it Out Here! This is a great opportunity for you to put your hard work to the test. If you’re keen to see where you stand worldwide, hit the link below to register.

Click Here to Register For the Open!

 



We have an entry to the Rainhill teams competition on the 25th and 26th of May. Its up in Manchester and is an awesome team comp 🙂 2 males, 2 females RX comp. Details are below (for movement standards and location etc). If you are keen for one of the spots, comment on Coach Misty’s post in the Private Members group on Facebook, or shoot her an email via the link below. Pending the interest we can do some sort of throw down for who takes them 🙂

Email Misty@Crossfitthames.com for Your Interest

Movement Standards For Rainhill Teams


Strength in Depth has officially been announced as one of the CrossFit Games sanctioned events, and it’s just around the corner from us here in London at the ExCeL Centre! For those of you that are interested in checking out some Professional CrossFit Games competitive athleticism, you can get your spectator tickets via the link below!

Strength in Depth have released their early bird spectator tickets, if anyone wants to go watch some fitness at one of the CrossFit games sanctioned events 🙂

Buy Spectator Tickets for Strength in Depth!


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

 

The Valentines Throwdown is Almost Here!!

 

For the love of fitness, we will be running a Valentine’s Day Throwdown just before the CrossFit Open season kicks off!

When: Saturday 9th February 9:30am arrival with First WOD at 10am
What: 2 WODs with a Final for Scaled and RX’d Divisions
Who: You and your training Partner! Mixed or same sex pairs allowed – ideally dressed up as an Iconic couple of your choosing!

Prizes will be awarded for the winning pairs of the RX’d and Scaled divisions, as well as the best dressed couple!

Pizza and drinks will be provided at the end! Make sure you’ve got yourself registered on Pike13 for us to make sure we’ve got enough for you all!

Register for The Valentines Day Throwdown!


Wednesday

A1) High hang clean
3 x 2@<80%

A2)Clean
Build to a heavy single for the day

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

C) Alternating Deadbugs
3 x 6/6

Sunday

A) Snatch
Build to a heavy single for the day

B) Back squat
4 x 2@80-85%

C) Split jerk
3 x 1

D) Medball hamstring curls
3 x 8-12

Upcoming Events and Announcements!

Quick Updates

CrossFit Teens Cancelled – Feb 9th

There will be no CrossFit Teens classes on Saturday February 9th.

Yoga For Athletes

Christine is embarking on a new journey to further develop her yoga knowledge and skills for the wider athletic population, and so Yoga will be cancelled for the following dates across 2019:

Feb 23rd
Mar 23rd
May 4th
Jun 1st
Sep 21st


Rainhill Trials – Winter Trials Competitors

Here’s a quick shout out to some of our crew that will be competing at the Rainhill Trials in Manchester on this weekendFor those of you that are up in the area, and/or keen to support you can grab a spectator ticket via the link below!

Spectator Tickets to Rainhill Trials


The Valentines Day Throwdown – Saturday February 9th

For the love of fitness, we will be running a Valentine’s Day Throwdown just before the CrossFit Open season kicks off!

When: Saturday 9th February 9:30am arrival with First WOD at 10am
What: 2 WODs with a Final for Scaled and RX’d Divisions
Who: You and your training Partner! Mixed or same sex pairs allowed – ideally dressed up as an Iconic couple of your choosing!

Prizes will be awarded for the winning pairs of the RX’d and Scaled divisions, as well as the best dressed couple!

Pizza and drinks will be provided at the end!

Register for The Valentines Day Throwdown!


CrossFit Open 2019: Feb 21st – March 25th

For those of you that missed out on Coach Misty’s Blog about how the CrossFit Open will work this year, and how we run it at Thames, Check it Out Here! This is a great opportunity for you to put your hard work to the test. If you’re keen to see where you stand worldwide, hit the link below to register.

Click Here to Register For the Open!

 



We have an entry to the Rainhill teams competition on the 25th and 26th of May. Its up in Manchester and is an awesome team comp 🙂 2 males, 2 females RX comp. Details are below (for movement standards and location etc). If you are keen for one of the spots, comment on Coach Misty’s post in the Private Members group on Facebook, or shoot her an email via the link below. Pending the interest we can do some sort of throw down for who takes them 🙂

Email Misty@Crossfitthames.com for Your Interest

Movement Standards For Rainhill Teams


Strength in Depth has officially been announced as one of the CrossFit Games sanctioned events, and it’s just around the corner from us here in London at the ExCeL Centre! For those of you that are interested in checking out some Professional CrossFit Games competitive athleticism, you can get your spectator tickets via the link below!

Strength in Depth have released their early bird spectator tickets, if anyone wants to go watch some fitness at one of the CrossFit games sanctioned events 🙂

Buy Spectator Tickets for Strength in Depth!


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

 

OLY Programming for the Week!

Wednesday

A) Snatch
2 x 2@80-85%
2 x 1@90-95%
B) Back squat
4 x 1@90%
C) Split jerk
2 x 3
1 x 2
1 x 1
D) Medball hamstring curls
3 x 8-12

Sunday

A1) High hang clean
3 x 2@<80%
A2) Clean
3 x 1@90-95%
B) Split Jerk
3 x 2@80-85%
2 x 1@90%+
C) Bent over barbell rows
3 x 6-8

The CrossFit Open 2019: How Does it All Work? – By Coach Misty

Hey Guys!

Soooo the Open is swiftly getting closer, Feb 21st – March 25th to be exact 🙂
Below are the details you need for it if you’re a first timer or a veteran of how it will work at Thames.

What is the CrossFit Open?

For the newbies out there, this is a 5 week worldwide competition, and it is one of the ways to “Get to the Games”.

This competition is broken down into age categories as well as RX or Scale divisions. You can register for it online (in order to be able to record your score) or just do it for fun. A workout is released every week, you take on the challenge, kick ass, record your score and get ranked accordingly.

Ooh and you have one of your peeps judge you too 🙂 You will hopefully never feel the annoyance of being “No Rep’d” 🙂 After this, the National Champions and the top 20 from the Open go to compete at the CrossFit games and try earn the title of “Fittest on Earth”.

If you feel like some more info, please see below 🙂 Annnd at the bottom of this blog is a link to register if you are keen

Click More Info About the Open!

How it will work at Thames?

Every Friday we will have the CrossFit open as the main class programming. The workout is only released in the early hours of Friday morning, so its a “wake up and be surprised kinda thing” for both you and all the coaches 🙂

The workout will always have a RX and scaled version, as well as a teens and masters version of the WOD.

The morning and lunchtime classes will run as normal, you will do the workout in heats and judge each other. All the coaches will have taken the “Judging Course” and will assist in ensuring correct movement standards are adhered to.

The evening will run in rolling heats from 17:30 onwards. So there will be no “Set Class”. Just come sometime between 17:30 and 19:30 to get your wod in and scored 🙂

If you have registered, you will have “CrossFit Thames” as your affiliate and you will record your score online, with either Dan, James, Milo or Misty as your judge.

Then you wait until the submission deadline closes (Monday eve) and see how you rank in the world 🙂

Can you redo the workout?

Of course you can redo it. This will not be programmed again in class however, so you will need to do it in open gym and get someone to judge you

As a warning, Monday nights can get quite busy with class, fundies and people re-doing the open, so try to go for a “Once and Done” approach. Buuut we will always try our best to get that second attempt in for you.

The Last Friday (22 March):

The last Friday we will be having a final Open Friday night lights kinda party too. So definitely try make the evening sessions for this one:-) Or just come and cheer people on and eat all the food you deserve for kicking ass earlier that day 🙂

Other questions that have come my way:

1. You don’t have to register in order to do the Friday Open workouts. Just come and do them anyway 🙂
2. Registration is $20
3. Link below for the site to register
4. We are named “CrossFit Thames” under affiliate when you register (no Reebok in front)
5. You have until the Monday evening to submit your score
6. Don’t worry if your score isn’t verified straight away, we will go online and verify all on Monday night.
7. Doesn’t matter if you don’t think you have all the movements, there is a scaled division aaaaand this will be a great benchmark to see how you have improved when you do it again 🙂

Any other questions or concerns let me know 🙂
misty@crossfitthames.com

Click Here to Register For the Open!

 


Monday

A) Power Snatch
Build to a heavy 3 Touch and go for the day

B) 50-40-30-20-10
Alt. DB Snatch 22/16kg

*Between each set complete:
10 Jumping Lunges
50 Double Unders
CAP: 20min.

Tuesday

Classic CrossFit

A) Push Jerk
Build up to a heavy 5 of the day

B) EMOM x 10min. (both in the same min.)
7 TTB
2 Hang Power Cleans (Climbing)

*Start at about 60% and build a little each round or every other round. Your weight is your score.

C) 6min AMRAP:
8 Hang Power Cleans 50/35kg
8 Front Squats

MetCon

EMOM x 10min.
10 Barbell Thrusters
Max Double Unders in remaining time

EMOM x 10min.
5 Push-Ups on your DBs
5 Renegade Rows (ea. arm)
5 Push Press
*If this is easy try 6+

2 Rounds For Time: (12min. CAP)
400m Run
5 Wall Climbs
10 Cal Bike
15 KB Hang Squat Cleans 24/16kg
*Rest 3min. Between Each Section

Wednesday

0-10min.
5 Rounds:
9 OHS 40/30kg
11 CTB Pull-Ups

13-20min
Max Meters on the rower (partners of 2)
*Break it up however you like

25-35min. AMRAP
10 Deadlifts 115kg/80kg
10 HSPU’s

Thursday

Classic CrossFit

A) Clean and Jerk
Spend about 10-12min. working up to a heavy touch and go (2 reps).

There is not enough time here to get a PB, so don’t worry about that. Just need a good warm up to make part B feel light. Do not let go of the bar. Fast and efficient.

B) Every 7min. x 4 Rounds:
10 Clean and Jerks 60/40kg
400m Run
2 Rope Climbs
25 Burpees

MetCon

15min. to finish…
50-40-30-20-10
DB Alternating Side Lunges (hold in front rack)
Push-Ups

Rest 3min.

10min. EMOM (both in the same min.)
12 Alt. DB Hang Snatch
12 Air Squats
*Go up in reps if this is easy for you. Some of you may get up to 16 or 18.

Rest 3min.

6min. EMOM:
5 Burpees
Mar Rep Goblet squats in remaining time.

Friday

A) Back Rack Lunge
Build to a heavy 10 (5 per side) across 3-5 sets

B) EMOM x 15min.
min. 1) 15/12 Cal Row
min. 2) 20 Wall Balls 9/6kg
min. 3) Max American KB Swings 24/16kg
*Score is KB Swings only*

Saturday

35min. to get as far as possible… 1 partner works at a time.

Murph “buy in”
1mile run (in 200 or 400m intervals)
100 Pull-Ups
200 Push-Ups
300 Air Squats
1mile run

Then;

clean and jerk OR snatch ladder in remaining time…
10 reps at 60%
10 reps at 70%
10 reps at 80%
Max reps at 90%

Upcoming Events and Announcements!

Quick Updates

CrossFit Teens Cancelled – Feb 9th

There will be no CrossFit Teens classes on Saturday February 9th.

Yoga For Athletes

Christine is embarking on a new journey to further develop her yoga knowledge and skills for the wider athletic population, and so Yoga will be cancelled for the following dates across 2019:

Feb 23rd
Mar 23rd
May 4th
Jun 1st
Sep 21st


Rainhill Trials – Winter Trials Competitors

Here’s a quick shout out to some of our crew that will be competing at the Rainhill Trials in Manchester on February 2nd and February 3rd! For those of you that are up in the area, and/or keen to support you can grab a spectator ticket via the link below!

 

Spectator Tickets to Rainhill Trials


The Valentines Day Throwdown – Saturday February 9th

For the love of fitness, we will be running a Valentine’s Day Throwdown just before the CrossFit Open season kicks off!

When: Saturday 9th February 9:30am arrival with First WOD at 10am
What: 2 WODs with a Final for Scaled and RX’d Divisions
Who: You and your training Partner! Mixed or same sex pairs allowed – ideally dressed up as an Iconic couple of your choosing!

Prizes will be awarded for the winning pairs of the RX’d and Scaled divisions, as well as the best dressed couple!

Pizza and drinks will be provided at the end!

Register for The Valentines Day Throwdown!



We have an entry to the Rainhill teams competition on the 25th and 26th of May. Its up in Manchester and is an awesome team comp 🙂 2 males, 2 females RX comp. Details are below (for movement standards and location etc). If you are keen for one of the spots, comment on Coach Misty’s post in the Private Members group on Facebook, or shoot her an email via the link below. Pending the interest we can do some sort of throw down for who takes them 🙂

Email Misty@Crossfitthames.com for Your Interest

Movement Standards For Rainhill Teams


Strength in Depth has officially been announced as one of the CrossFit Games sanctioned events, and it’s just around the corner from us here in London at the ExCeL Centre! For those of you that are interested in checking out some Professional CrossFit Games competitive athleticism, you can get your spectator tickets via the link below!

Strength in Depth have released their early bird spectator tickets, if anyone wants to go watch some fitness at one of the CrossFit games sanctioned events 🙂

Buy Spectator Tickets for Strength in Depth!


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

 

OLY Program for the Week!

Wednesday

A1) High hang clean
3 x 2@<80%
A2) Clean
3 x 2@82.5-87.5%
B) Front squats
4 x 1@85-90%
C) Split Jerk
3 x 2@80-85%

Sunday

A) Hang snatch doubles
4 x 2@80-85%
B) Back squat
4 x 2@85-90%
Tempo 2010
C) Split jerk
4 x 3@75-80%
D) Wall press deadbug
3 x 8/8