All posts by Dan Thomas

OLY Lifting Programming – Deload Week

Programming August 15th and August 19th

Wednesday

A) Power cleans
5 x 2@75-80%
B) Back squats
3 x 2@80%
C) Push press
3 x 2@75-80%

Assistance work
Bent over barbell rows
3 x 8

or

Pull ups
3 x 5-8

Sunday

A) Snatch + Hang snatch + Snatch balance
4 x 1+1+1@65-75%
B) Back squat
3 x 3@75-80%
C)Split jerk triples
4 x 3@70%

Assistance Work
Weighted planks
3 x 30-40secs

or

Dips
3 x 5-8

Hips Don’t Lie: Hip Mobility Exercises by Christine

Following on from last Sunday, here are a few simple exercises to mobilise the hip joint. Depending on how much time you have (or don’t have!), you can string them together as a little sequence, modify the amount of time for which you hold a position, and so on. Remember to breathe deeply, and to maintain a natural breathing pattern – use your breath to modify the intensity of the stretch. And, most importantly – listen to what your body is telling you. It can be difficult to differentiate between

“ow this hurts, because I am in the process of acquiring a new range of motion”

AND…

“ow this hurts, because I am forcing myself into a range of motion I do not (yet) have and setting myself up for injury”

If you would like any individual pointers or have any questions, please grab me when you see me at the gym, or message me on Facebook or my Instagram which is @yogishapes.

Seated figure 4

1. Sit down, bend your knees, feet parallel and hip distance apart.
2. Lift your right leg, flex your right foot (important to protect your right knee – do not let the foot sickle or flop) and place your right ankle on top of your left knee. You should feel a stretch on the outside of your right hip in this position.
3. The more upright you are seated, i.e. the closer your torso to your thighs, the more intense the stretch – so if it gets too much, walk your hands back a little, or prop yourself up on your forearms.
4. You can make this a bit more dynamic (recommended if you are doing this to warm up, as opposed to cool down), by moving your left leg out to the side and back in – do not move your foot as such, although you’ll likely have to lift it a bit – think of it as a small side-to-side rocking motion.
*repeat on the other side, so left ankle onto right knee*

Pinwheel


1. Sit down, bend your knees and stagger your right leg in front of the left, keeping a little bit of space between your right foot and your left knee.
2. As above, keep your feet flexed.
3. Sit up tall keeping your spine long, then rotate your upper body towards your right thigh and lie down on top of it, propping yourself up on your forearms.
4. Once you are in the position, see if you can lengthen your spine even more, drawing your ribcage away from your pelvis.
*repeat on the left side*

Flank


1. Lie on your back, extend your arms out to either side at shoulder height, palms facing up.
2. Bend your knees, place your feet further than hip distance apart, feet are parallel. Drop your knees over towards your right, and keep your feet flexed throughout this exercise.
3. Put your right foot on top of the left thigh. By applying that weight, you’ll encourage further rotation in your left thigh. Let the left thigh drop towards the floor, reaching forwards.
4. If keeping your right foot on top of your left thigh is too hard, or if either knee is uncomfortable, simply rest your right foot on the floor.
*repeat on the other side*

Shoelace


1. Lie down on your back and bend your knees. Lift your legs up, and cross your right knee over the left.
2. Grab whatever you can reach, ankles or shins, to hug your legs into your chest.
3. Make sure your butt stays as level as possible against the floor and keep your feet flexed.
4. Pull your shins apart to increase thigh rotation and deepen the stretch, however if you feel it in your knees or if it’s a struggle in general, back off and try a reclined version of the figure 4 shape instead.
*repeat on the other side*


Testing Week 1!! – August 13th to August 18th

Time to put all of your hard work to the test! For those of you that missed the start of this 12 week cycle, take on this opportunity over the next two weeks to get an idea of where your benchmarks are so you can work on them going forward!

Monday

A) Find 1RM Deadlift

B) Find a max single set strict HSPU or Push Ups

C)”Baseline”
500m Row
40 Air Squats
30 Abmat Sit ups
20 Push Ups
10 Pull Ups

Tuesday

A) Find 1RM Overhead Squat

B) Max strict pull ups

C) 6 Minute AMRAP
1 Power Snatch 50/30kg
1 Chest-to-Bar Pull Up
2 Power Snatch
2 C2B
3 PS
3 C2B
4 …

Wednesday

A) Catch up day on any lifts/WODs from the week if you have missed out

Or

“Jerry”
1 Mile Run
2km Row
1 Mile Run

Thursday

A) Find 10RM Bench Press

B) Max single set T2B

C) AMRAP Waterfall

5 min. AMRAP
5 clean and jerk 60/40kg
8 HSPU
-2 min rest

4 min. AMRAP
5 clean and jerk
7 HSPU
-2 min rest

3 min. AMRAP
5 clean and jerk
6 HSPU
-2 min rest

2 min. AMRAP
5 clean and jerk
5 HSPU

Friday

A) Find 1RM Back Squat

B) Max single set ring dips

C) 500m Row For time!

Saturday

7 Minutes of Max Effort Burpees to target
– 7 minute rest
5 Minute Max Effort Wall balls 9/6kg
-7 Minute rest
3 Minutes Max Effort Muscle ups

Events and Updates!

The Interclass Throwdown – Saturday September 8th

For those of you that missed the initial post about the how it all works you can go back and read it!

The event is FREE to attend for all members – and you can sign up HERE for the event on Pike.

**Note: For those of you that are not on an Unlimited Membership, you will be allowed to attend all 6 sessions during this period for FREE so you can fully support your team!**

There will be a vote for the first workout in the upcoming weeks, so keep an eye on all our social media channels for more info!


Nutrition Drop-In Clinics

Sinead is still offering up some time slots for you guys to drop in and ask some of those burning nutrition questions you’ve been dying to ask someone. No need to come in with a food diary, and no pressure to signup to a plan afterwards. This is just so you can get to grips with some of your nutrition struggles. Dates are up on the poster next to the whiteboard, and also as follows for the next two months:

August:
Thurs 16th 4-6pm

September:
Tues 11th 5-7pm
Thurs 20th 4-6pm


No Classes on August 25th and August 26th

We are going to be hosting the CrossFit Gymnastics Course later on in August and as a result there will be no classes on schedule for the weekend (this includes Yoga, CrossFit Kids, and OLY).


Competition Time – Strength in Depth!

Hey guys! So SID Q3 is up! Coach Misty is already on the case and looking to set us all up into teams of 4 that can work the best together for this chipper.

We have till the 9th of September, and unlike the previous few qualifiers this one has to be filmed! Keep an eye out on the Private Members Facebook group for more updates on team pairings!


Thames Touch Rugby Tournament

Even though the gym is due to be closed for this weekend in August, we’re not letting that prevent you from getting in your dose of fitness! Coach Conor will be leading you through some Touch Rugby skills, followed by a tournament style event for the day! After the tournament is over the plan is to head out to the nearby market, pub or restaurant for some food and drinks. If you have a group in mind get them together and put down your names on the sign up sheet at the whiteboard. If you’re riding solo, we’ll make sure you get put in with a solid grouping!


Yoga for Athletes, Saturday 12.30-1.30pm

This week’s Focus: Midline Strength

This week’s yoga practice will focus on improving and further developing midline strength, to help stabilise the spine. You’ll learn more about the muscles involved, and how core strength, or lack thereof, relates to postural problems and lower back pain.

For further info about yoga at Thames, click here.


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

The Interclass Throwdown is Back!

When: Monday 3rd September to Saturday 8th September

What is it?
It’s that time of year again! Time to see which class will win this year’s battle between the classes of CrossFit Thames!

Some of you may be wondering what I’m on about, so before we get into the details, a little back-story:

The Inter-Class Throwdown began 5 years ago when the coaches thought it would be a good idea to see if classes could back up their smack talk with their performances on the floor.
Since then it has grown into the most popular time of the year (next to the Open of course) with teams planning their outfits well in advance!

Our present Champions are the 6am Crew!

The classes will be split into the following groups:
The “6am Crew”
The “7am Club”
11am and 12:30 – The “LTC”
5:30pm – The “Early Work Brigade”
6:30pm – Team “Strength In Depth”
7:30pm – The “Late Night Gang”

From the 3rd September (Mon to Thurs) each class will perform the workout of the day. All of the scores from each class will then be logged and an average taken. The averages taken from each class over the 4 days will subsequently begin to form the leaderboard.

Friday 7th September we will schedule an active recovery workout so you can still train, but there will be no scores logged this day.

The challenge will end with a Throwdown on Saturday 8th September from 0830 till 1300. A last chance to change the leaderboard!

The event is FREE to attend for all members – and you can sign up HERE for the event on Pike.

**Note: For those of you that are not on an Unlimited Membership, you will be allowed to attend all 6 sessions during this period for FREE so you can fully support your team!**

There will be a vote for the first workout in the upcoming weeks, so keep an eye on all our social media channels for more info!


Oly Programming for Aug. 8th and Aug. 12th

Wednesday

A) Snatch
4 x 1@85-90%
B) Back squats
4x 1@ 80-85%
C) Split jerk
4 x1 @ 85-90%

Assistance work
Snatch pulls
3 x 2@100%
or

Weighted pull ups
3 x 5

Sunday

A) Clean
4 x 1@85-90%
B) Front squats
4 x 1@80-85%
C) Split jerk
4 x 1@85-90%

Assistance work
Clean Pulls@100%
3 x 2
or

Weighted chin ups
3 x 5

Hips Don’t Lie – By Christine

As an athlete you’re probably aware of the importance of hip mobility, and chances are your coaches will have pointed out restrictions in your hip hinge/extension on more than one occasion. Too tight, too weak, maybe a combination of both even?! Why is that, and what can you do about it?

Well, the why is a pretty simple one – we primarily move forwards – walking, running, cycling and so on, meaning we move the hips predominantly in one plane of alignment – forwards and backwards (flexing and extending) that is. The hip however is a ball and socket joint, and is therefore capable of a dynamic range of motion including rotation, and moving the legs out to the side and back in (abduction / adduction).

If the associated muscles controlling these ranges of motion are not put to work, they’re going into hibernation. In other words, they become weak, and tight. Add to that the fact that we spend way too much time sat on our behinds and you have – a perfect recipe for imbalance between key muscles for hip function such as the psoas and the glutes, as well as the muscles that support them like the adductors (those are the muscles you use when you squeeze your legs together).

Good hip function is vital to athletic success in any sport, and any small imbalance can trigger a string of reactions ranging from back pain to IT band issues to name but a few. Coming up in part 2 – a few simple exercises to stay on top of your hip mobility which you can do before or after class, first thing in the morning or before you go to bed at night. Stay tuned!


Programming for Week 12 – August 6th to August 11th

Here we are at the final week of the cycle crew! This week is a deload week, so use this time to recharge for the next two weeks of re-testing!

Monday

A) Deadlift
3 x 5 @ 65%

B) :40 on, :20 rest, until the work is finished, for total time:
50 wall balls 9/6kg
40 toes to bar
30 ground to overhead 40/30kg
20 burpee over the bar
10 BMU

Tuesday

A) OHS
3 x 5 @ 65%

B) 4 x 5 Minute AMRAP
250m row
12 OHS 40/30kg
30 DU

*3 min rest between sets

Wednesday

“The Ghost”
6 rounds of 1 minute per station (FGB style):

Row Calories
Burpees
Double Unders

Thursday

A) Shoulder Press
3 x 5 @ 65%

B) Weighted chin up
3 x 5, AHAP

C) 15 Min AMRAP
20m single arm OH KB carry (each)
50m single arm KB farmers carry (each)
20m single arm front rack KB lunge (each)

Rx’d @ 24/16kg

Friday

A) Back Squat
3 x 3 @ 65%

B) 21-15-9
HSPU
C2B
then:
21-15-9
shoulder to overhead 60/40kg
burpee box jumps

Saturday

Partner WOD – 1 partner works, 1 rests
20 Minute AMRAP

60 Thrusters 50/35kg
30 Burpees
60 Deadlift 60/40kg
30 Burpees
60 Box jump overs 32/24”
30 Burpees

Remaining time: Row for calories

Events and Updates!

Nutrition Drop-In Clinics

If you missed a trick and haven’t seen that we have a new In-House Nutrition Coach, head on back to Sunday’s blog and give it a read! Sinead is offering up some time slots for you guys to drop in and ask some of those burning nutrition questions you’ve been dying to ask someone. No need to come in with a food diary, and no pressure to signup to a plan afterwards. This is just so you can get to grips with some of your nutrition struggles. Dates are up on the poster next to the whiteboard, and also as follows for the next two months:

August:
Tues 7th 5-7pm
Thurs 16th 4-6pm

September:
Tues 11th 5-7pm
Thurs 20th 4-6pm

No Classes on August 25th and August 26th

We are going to be hosting the CrossFit Gymnastics Course later on in August and as a result there will be no classes on schedule for the weekend (this includes Yoga, CrossFit Kids, and OLY).

Competition Time – Strength in Depth!

The deadline is fast approaching to get those scores in team! If you missed the chance to throw down with your partner or if you’re chasing another attempt you still have until the 5th of August to get it done!


Weekend Events

CrossFit Games Screening – Saturday August 4th, 14:30 to 17:30


A note from Coach Milo:

Hey All!

First off we want to say sorry for missing the ball a little on this one. We will be hosting a games viewing if you want to come down and watch the CF games on a big screen here at the box and we will be doing some WODs from the individual events and from the team events if you can grab a posse together or make one from people down here already !

At the moment we are looking to do the CF total as we know you lot love to bang weights 😛 , however we can put to a group vote on the day pending on what gets released in the coming week for events.

We will also have chilled beer and cider for after cause its hot as fu… outside. 🙂 If you don’t fancy doing the WODs then feel free to come down and watch the carnage on screen and in the gym with beer in hand ! Hope to see you there 🙂 – Milo

Thames Touch Rugby Tournament

Even though the gym is due to be closed for this weekend in August, we’re not letting that prevent you from getting in your dose of fitness! Coach Conor will be leading you through some Touch Rugby skills, followed by a tournament style event for the day! After the tournament is over the plan is to head out to the nearby market, pub or restaurant for some food and drinks. If you have a group in mind get them together and put down your names on the sign up sheet at the whiteboard. If you’re riding solo, we’ll make sure you get put in with a solid grouping!

Yoga for Athletes, Saturday 12.30-1.30pm

This week’s Focus: Overhead Mobility

Stand up nice and tall. Take a deep breath in, and as you breathe out, lift your arms up and overhead, keeping them straight, as far as you can, palms facing each other. Are you excessively arching your lower back as you do this? Not being able to keep your arms straight, or reach all the way up?

It’s quite likely that your overhead range of motion (ROM) is limited – whether that’s due to lifestyle factors (bad posture, or also simply not making use of your full range of motion – how often do you need to lift your arms overhead in daily life?), or resulting from training even. Many of the fundamental CrossFit movements require us to lift our arms overhead – kipping gymnastics movements, and lifts such as the snatch or the overhead squat as well as any kind of pressing movement, to name but a few of the more ubiquitous ones.

Once you run out of range, i.e. hit maximum shoulder flexion (lifting your arms up), you’re going to start compensating (as per the above test) in order to reach further.

In Saturday’s yoga class, you’ll learn more about which muscles are involved in overhead movements, and how to lengthen and strengthen them, to help you increase and restore your overhead ROM.

For further info about yoga at Thames, click here.


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

The Basic Building Blocks of Nutrition – by Sinead

“Exercise is king. Nutrition is queen. Together you have a kingdom”
Jack LaLanne

In the last blog we talked about why the ‘right’ nutrition is important, and that what is ‘right’ is different for different people at different points in the life.

“Oh wonderful” I hear you say (perhaps with an eye roll) “… if that is the case, how on earth do I know what I need to eat?”. I promise it isn’t as tricky as it sounds. There are basic principles we can all follow – and then fine tune until we find what is ‘right’ for our own individual needs and lifestyles. The amount we eat is important. But so is what we eat.

The amount …
In other words, the calories!! Eat too much, you gain weight. Eat too little, you lose weight. People typically focus on whether they are eating too much, but you might be surprised to know that sometimes your ideal calorie intake to maintain optimum weight and performance may be greater than you currently eat!! If you are under-eating you may not be able to train and perform as hard, thus reducing your energy output compared to what you are capable of, and you may be experiencing what is colloquially called ‘metabolic adaptation’, where the body conserves energy by reducing energy output in non-exercise activity and metabolism – including simply fidgeting less!!

The macronutrients …
Beyond total calories, how you split your total calories across protein, fats and carbohydrates (the macronutrients) is also important. The body uses these to release energy in different ways, and the role they have as the building blocks of our body also differs. Carbs typically fuel high intensity activity, and fats typically fuel lower intensity exercise. We typically avoid using protein for energy, as we need it to maintain, repair and grow our body tissue – it is an energy source when we exhaust our other fuel supplies.

To fuel effectively, you typically need a mix of all three. No macronutrient should be demonized … but there are of course more and less nutritious options for each!!

The rest of it …
As well as calories and macros, optimal health requires appropriate hydration, vitamins and minerals, and other stuff that promotes gut health.
Water, vitamins and minerals are needed for, well, pretty much everything. They are needed to release the energy from food, turn food into the building blocks for our body, keep our immune system functioning, carry oxygen … the list goes on!

And then there is the other stuff that promotes gut health. Fibre, to ensure our food passes along our digestive system smoothly and with limited harm to our gut lining, and the prebiotics and probiotics that help support a healthy gut biome (the bacteria that live in our gut and play a role in digestion, and also immunity, hunger and potentially much more).

I thought you said it wasn’t tricky …
Yes, if you get to the science there is a lot to think about. But if you follow the old adage of eating a varied diet rich in unprocessed foods, including a variety of proteins, fats, and carbohydrates (with fruits and veg of every colour under the sun!) you will be well on your way to eating well!

Prove it …
A 5 minute to prep and 20 minute to cook healthy crispy battered fish (yes, really!) recipe, rich in micronutrients and unprocessed macros, for you HERE.


OLY Program for Aug. 1st and Aug. 5th

Wednesday

A) Clean
4 x 1@82.5-87.5%
B) Front squats
3 x 2@80-85%
C) Jerk dip +Split jerk
4 x 1+1 @82.5-87.5%

Assistance work
Clean Pulls@100%
3 x 2
or
Weighted chin ups
3 x 5

Sunday

A) Snatch
4 x 1@82.5-87.5%
B) Back squats
3 x 2@ 80-85%
C) Split jerk
4 x1 @ 82.5-87.5%
Assistance work
Snatch pulls
3 x 2
or
Weighted pull ups
3 x 5

Introducing Feed.Fuel.Perform Nutrition!

Hey there, Sinead here! 🙂 As a member of Thames for almost two years (typically found lurking in the depths of the 6am class), I am SUPER excited to be writing this blog and to be linking up as the new nutrition coach with CrossFit Thames.

Before we get to the interesting stuff, a whistle-stop intro to me … a scientist by trade I earned my doctorate researching metabolism (looking at the control of cell growth and fat metabolism). After a detour into the corporate world, I returned to science and nutrition to found Feed.Fuel.Perform, a sports nutrition coaching business that works with individuals to optimise their nutrition to maximise health and performance – inside and outside of the gym.

I am lucky enough to be working with some of you awesome people already, and I am really looking forward to being able to offer more to everyone at Thames, to help you reach your nutrition goals!

Nutrition, does it really matter?
Eating is second nature (and something to be enjoyed!). We know we wouldn’t last long if we didn’t eat or drink. Equally, we know eating and drinking too much is bad for us. But how often do we think about what food is really for?

Food is the energy we need to do work (move, talk, think, breathe, etc.), and the building blocks to make and maintain our bodies (and grow muscle!). Without appropriate foods, eaten in appropriate quantities, humans cannot reach their full potential. The ‘right’ nutrition is essential for getting the most out of your training, healthy career longevity, and functional fitness into old age.

But no one size fits all in nutrition. Indeed, no one size fits one. Every body is different, and the needs of every body changes over time. What your body needs now is not just driven by your training and lifestyle, it is also dependent on your age, gender, genetic background, stress and physiological state. And it is of course influenced by your goals – be they aesthetic, performance or otherwise!

So, what can I do for you?
I am offering 15 minute chats with all existing members across the month of August – sign up by getting in touch with me at sinead@feedfuelperform.com. Bring along a 3-7 day food diary and we can talk about your nutrition goals and look at how your current eating and drinking habits are supporting those goals.

I will also be running drop in clinics at CrossFit Thames, to address any nutrition questions you may have. These will be between 5-7pm on the first Tuesday of every month, and 4-6pm on the third Thursday of every month – dates will be up on a poster in the gym.

Beyond this I offer a range of nutrition coaching services, from in depth food diary analysis and consultations through to detailed daily menu planning. Check out the services on offer at www.feedfuelperform.com. I have been working with Coach Dan for the last 6 months, and now also started with Coach Misty and Coach Milo, so please do catch them to find out more!

As well as email, catch me on my website, via Instagram @Sinead.FeedFuelPerform and, of course, at the gym! I am looking forward to hitting up some lunchtime and evening classes over the coming weeks to get to know you all, so if you see me please come say hey! 🙂

Speak to you all soon!


Programming for Week 11 – July 30th to August 4th

Monday

A) Overhead Squat
5 @ 75%
3 @ 85%
1+ @ 95%

B) “Annie”
50-40-30-20-10
Double Unders
Sit Ups

Tuesday

A) Shoulder Press
5 @ 75%
3 @ 85%
1+ @ 95%
Superset with: 8-12 Single arm DB row (Per side)

B)For Time:
21 DB Floor Press (Heavy for you!)
21 Toes to bar
500m row
15 floor press
15 Toes to bar
500m row
9 floor press
9 Toes to bar
500m Row

Wednesday

A) 20 Min Alternating EMOM
Min 1: 12/10 Cal Row
Min 2: Skill Of Choice (Strength Element)
Min 3: 45 Seconds Double Unders
Min 4: Skill Of Choice (Skill Element)

B) 10-15 Minutes Skill Work

C) 5-10 Minutes Mobility/Mashing Work

Thursday

A) Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%

Death By Squat Clean Thrusters 60/40kg
(min 1: 1 SCT, min 2: 2 SCT, min 3: 3 SCT, etc. until failure)
*These don’t need to be unbroken sets
-3 Min. Rest

THEN

Death By Hang Power Clean 70/47.5kg
*These don’t need to be unbroken sets

Friday

A) Deadlfit
5 @ 75%
3 @ 85%
1+ @ 95%

Superset with:
ME L-sit

B) “”Diane””
21-15-9
Deadlift
HSPU

Saturday

With a partner, for time:
Buy in: 0.75 Bw for the team bodyweight in calories on either Airdyne or Row 🙂

2 rope climbs
100 wall balls 20/16
2 rope climbs
100 Abmat sit ups
2 rope climbs
75 wall balls
2 rope climbs
50 Abmat Sit Ups
2 rope climbs
50 wall balls

Buy out: 0.75 Bw for the team bodyweight in calories on either Airdyne or Row 🙂

Events and Updates!

Updates and Announcements

From Weekly to Monthly

If you missed the note in the previous weekly email, we have decided to discontinue the weekly email to make it a monthly newsletter! We wan’t to give you much more content and also we have a few cool ideas that will involve our members more like highlighting how you use your fitness and outside of the gym. Expect to receive the first Email on the 31st July!

For all things programming and training you can still find everything you need on our Blog!

New T-Shirts Are Finally In!


After a few issues with the printing of the new T-Shirts they are finally in and on sale at the Pro-Shop. They are selling quite quickly so make sure you make your way into the gym and get one fast! If you miss out on the opportunity this time around we are expecting more in the next 2 to 3 weeks.

Clean up After Yourself!

The mobility area is for everyone to use and share, but recently there have been quite a few days where there are spare foam rollers, lacrosse balls and resistance bands that are being left out. We want to keep our gym clean and safe, so if you take something out make sure you get it back away after!

Bike Storage

As there has been an increased number in the amount of bikes that are piling up in the gym, we are asking all of our cyclists to please lock up their bikes outside of the gym. There are poles for bike storage near the Tune hotel that are free for parking. This is more for your safety and the safety of your bikes as well!

Nocco Fridge

We have noticed some of you have started to use the Nocco fridge for storing your food and to chill your protein shakes. The Fridge is only to be used for storing the Drinks and snacks that we have on sale for you and nothing else. Please refrain from putting anything in there.


Weekend Events

Ladies That Lift – Clothes Swap on Sunday 29th July from 1pm to 3pm

Calling all ladies! Coach Miller is organising a little event for you to get rid of some of your old gear in exchange for some slightly used new gear! Dig into your closets and bring all those items you know you’ll never wear, and while you’re at it bring some nibbles and treats to make a chill event out of it!

CrossFit Games Screening – Saturday August 4th, 14:30 to 17:30


A note from Coach Milo:

Hey All!

First off we want to say sorry for missing the ball a little on this one. We will be hosting a games viewing if you want to come down and watch the CF games on a big screen here at the box and we will be doing some WODs from the individual events and from the team events if you can grab a posse together or make one from people down here already !

At the moment we are looking to do the CF total as we know you lot love to bang weights 😛 , however we can put to a group vote on the day pending on what gets released in the coming week for events.

We will also have chilled beer and cider for after cause its hot as fu… outside. 🙂 If you don’t fancy doing the WODs then feel free to come down and watch the carnage on screen and in the gym with beer in hand ! Hope to see you there 🙂 – Milo

Competition Time – Strength in Depth!

How are your legs feeling after giving this workout a go in this past Thursday’s class team? If you missed the chance to throw down with your partner in class you still have until the 5th of August to get it done!

Yoga for Athletes, Saturday 12.30-1.30pm

This week’s Focus: Progressive Muscle Relaxation

This Saturday will be a restorative practice including a progressive muscle relaxation (PMR) – a favourite among members, this technique is ideal to fully reset your system in preparation for your training week ahead. Christine has written about the benefits of PMR previously, check out her blog post HERE:

For further info about yoga at Thames, click here.

No Classes on August 25th and August 26th

We are going to be hosting the CrossFit Gymnastics Course later on in August and as a result there will be no classes on schedule for the weekend (this includes Yoga, CrossFit Kids, and OLY). Keep an eye out on the blog for an update on some out of the gym activities that should be on in place of classes for that weekend ahead!


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

Turning Injuries into Opportunities – Further Reading

If you missed Sunday’s blog post on turning an injury into an opportunity, go back HERE and check it out!

Though it touches upon what you can do for your training and your mental state while you’re injured, I bet it left you thinking “That’s great but what do I do about my actual injury?”

Check out this great article that Coach JJ wrote up during the 2017 CrossFit Open. In it he digs down into the phases for recovery of typical injuries, and how you can best get yourself on the quick road to recovery. Make sure you give it a good read!

How to Deal with an Injury


OLY Deload Week – July25th and July 29th

Monday

A) Snatch + Hang snatch below the knee
4 x 1+1@70-75%
B) Back squats
3 x 2@ 75-80%
C) Split jerk w/2 sec pause at finish
4 x 2 @ 75-80%

Assistance work
Snatch deadlifts
3 x 2
or
Weighted pull ups
4 x 6

Sunday

A) Clean + Hang clean
4 x 1+1@70-75%
B) Front squats w/2 sec pause at the bottom
3 x 2@75-80%
C) Jerk dip + Split jerk w/2 sec pause at finish
5 x 1+2 @70-75%

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