All posts by Dan Thomas

Upcoming Events and Announcements!

Beyond the Workout – Friday April 26th

Welcome back the return of the Beyond the Workout seminars!

This is an opportunity to work with us coaches in a bit of a workshop setting. During this session we’ll take the time to focus on some of the more complex movements that we may not get the most time to dig into during a class time, followed by an informational chat on a topic of choice towards improving your performance in and outside of the gym.

The last time we ran this session we ran through Pistols, Rope Climbs, and Handstands / Handstand Push Ups.

More details to come but for now, block your calendars for the evening of Friday April 26th.

If you have any questions, or would like to give us an idea of a movement you would like to dig into a bit more, shoot Coach Milo an email at Milo@CrossFitThames.com.


Class Schedule Reminders

No CrossFit Kids / Teens – March 22nd to 24th

Just a heads up that this weekend in March there will be no classes for Kids or Teens.

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:

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


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

OLY Programming For the Week!


Wednesday

A) Snatch
4 x 2
B) Back squat
4 x 3
C)Split jerk
4 x 1
D) Weighted pull ups
3 x 5

Sunday

A) Clean
5 x 1
B) Clean Pulls
3 x 3
C) Split jerks
4 x 3
D1) Bent over barbell row
3 x 8
D2) Deadbug
3 x 16

What & The How Of The Next Cycle ! – Head Coach Milo

Hey Thamesians! 



So as promised we are following our plan that I laid out back in December for the year to give you the best possible training year yet. By planning out what we are focusing on each part of the year means you can get really focussed on hitting your goals and making the adjustments you might need to have the most successful training year yet.

Something that gets neglected by most is foundation work. Believing you are past this or don’t need this is ridiculous and naive. Again , I’m not here to stroke your ego I’m here to tell you what you need to hear not what you want to hear. To ensure we have the best training year yet we need to ensure we are not over working certain muscles or setting ourselves up for injury.

So for this part of the cycle we will be doing strength work but more focused on getting you as functional as possible with some set focuses on time under tension (both tempo and or higher rep schemes) and control of the movements. We will be doing plenty of lunges and unilateral work to build you up and make you as bulletproof as possible. This will also prep you and get your body ready for the cycle we will be hitting next which I’m sure most of you are already excited for. The Strength cycle. First though let’s earn those positions before we overload them and stress it.

There will be gymnastic strength as well so expect strict pull up work , all kinds of variations skill work and some complex movements for you to practice , figure out ways to get there or fine tune if you already have them. For those of you who are working towards pull ups (or insert movement here) each of these days will have a separate piece made FOR YOU which I suggest you do to help you on your road towards your first pull ups or Chin ups ! Don’t avoid this day “Because you don’t have a pull up”. This is the day you NEED to come in.
We will also have set Conditioning days and or IWT days. For those of you that remember, IWT is Interval weight training and they are horrendously good. Expect to die slightly but you’ll be a better human for it 🙂
Of course Team Saturdays will also sticking around as they are great and a good bit of fun to boot! Embrace the it and make sure you bring your bestie 😛

Below is an example week:

Monday

Intervals Day
High intensity with some weightlifting movements thrown in to keep us happy 😛

Tuesday

Gymnastics Focus Day
A) Skill Work

B) WOD with skills above and some other movements to practice in a workout with a bit more stress. These can vary in degree pending on your abilities.

Wednesday


A) Back Squat
Heavy reps with which to ensure you are MOVING CORRECTLY. If you are finding an imbalance side to side then Part B would be for you!

B) unilateral work to correct imbalances in your movement and strengths/weakness in the system. (If you have been squatting for a while and will take longer to get through Part A and don’t have as many limiting factors IGNORE this section and focus your time on the Lift above to make sure you are moving right and not rushing it. You probably wont need this as much as others.

C) Midline Work/ Mobility Work


Thursday

A) Strict Press
As above with these days.
Heavy reps with which to ensure you are MOVING CORRECTLY. If you are finding an imbalance side to side then Part B would be for you!

B) unilateral work to correct imbalances in your movement and strengths/weakness in the system. (If you have been squatting for a while and will take longer to get through Part A and don’t have as many limiting factors IGNORE this section and focus your time on the Lift above to make sure you are moving right and not rushing it. You probably wont need this as much as others.

C) Short WODs!

Friday

A) Deadlift
Building to heavy loads of varying reps each week. Get ready!

B) Sprint Work or intensity WODs

Saturday

Team Days!
Saturdays will stay as Team WOD fun days so fear not! This is another perfect day to come in and get that CF fix and have some fun with people you may not train with during the week! Enjoy!

There will be plenty of chances to get sweaty and get everything you love in so fear not just two days of the week we are going to slow things down a little for the weights and ensure you are moving as efficiently and as effectively as possible to set you up for the strengh cycle and the rest of yer going forward to ensure you hit your goals. This by no means is going to be easy so strap up and prep yourselves !

Hit me up with any and all questions (regarding programming or the gym haha not the answer to life… the answer to that is obviously 42.. 😛 )

Have a great Week all! See you soon!

– Head Coach Milo


Monday

A) Back Squats
Build to 5 Rep Max

B) Find a heavy
10/10 Bulgarian Split Squat

C) 3 Rounds of:
20 Box Step Ups 22/16kg
100m Farmers Carry 22/16kg
200m Run

-10 Minute Cap

Tuesday

Classic CrossFit

A) Strict Press
Build to a 5 rep max

B) Accessory Work
Build to a heavy 12/12 Reps Single Arm Bench
Max Ring Dips or Ring Support Hold between sets

C) 50 Rep DB Push Press 22/16kg
Each time you put DBs down you owe 5 Push ups
10 Minute Cap

MetCon

10min. EMOM: (In the same minute)
10/8/6 KB Swings
10/8/6 Burpees

10min. EMOM:
Odd:
200m Run
Even: 10/7 Cal Bike

10min. Ladder:
5 Slam Balls
5 Weighted Sit ups
5 Single Arm DB Push Press (per arm)
…Then 10… Then 15.. And so on…

3min. between stations
With the first EMOM pick a number you can push for and hang on to it throughout

Wednesday

A) Hang Snatch
20 Minutes to build to a heavy single

B) Hang Power Clean
20 Minutes to build to a heavy single

Thursday

Classic CrossFit

A) Deadlift
Build to a 5 Rep Max

B) Max Strict Pull Ups
Or
Heaviest Barbell Row for 3-5 Reps

C) Longest Plank

MetCon

12min. EMOM: (45sec. of work)
Odd:
Max Double Unders or Singles
Even: Max DB Step Ups 16/10kg (20″box for all)

12min. to get as far as possible…
40-30-20-10

Wall Balls
400m Run w/ the ball

8min. EMOM:
Odd:
15/12 Cal Bike
Even: 25 Air Squats

3 min. Rest between each section

Friday

A) Bench Press
Build to a 5 Rep Max

B) 2 Minutes Max Reps of on each:
Strict Pull Ups
Strict HSPU
Pull Ups
HSPU
– Rest 3 Minutes between each station

Saturday

Team WOD:
3 Rounds:

42 Wall Balls 20/14
30 Toes-to-bar
18 Clean & Jerks 60/40kg

4 Rounds:
50 Push-ups
2 Legless Rope Climbs

5 Rounds:
20 Calories, Assault Bike
30 Russian Kettlebell Swings 32/24kg

35 Min Cap

Beyond the Workout – Friday April 26th

Welcome back the return of the Beyond the Workout seminars!

This is an opportunity to work with us coaches in a bit of a workshop setting. During this session we’ll take the time to focus on some of the more complex movements that we may not get the most time to dig into during a class time, followed by an informational chat on a topic of choice towards improving your performance in and outside of the gym.

The last time we ran this session we ran through Pistols, Rope Climbs, and Handstands / Handstand Push Ups.

More details to come but for now, block your calendars for the evening of Friday April 26th.

If you have any questions, or would like to give us an idea of a movement you would like to dig into a bit more, shoot Coach Milo an email at Milo@CrossFitThames.com.


Class Schedule Reminders

No CrossFit Kids / Teens – March 22nd to 24th

Just a heads up that this weekend in March there will be no classes for Kids or Teens.

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:

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


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

Open WoD 19.5 Friday Night Lights – Friday Mar. 22nd

Just  final reminder that we will be having Friday night lights for the last and final serving of fitness from CrossFit HQ !

As per usual we reckon its going to be something dicey and painful! So to make it more fun and enjoyable we would love it for as many of you as possible to join us and complete it with us under some fancy lights at the Gym in rolling heats. We want to close this Open out with a bang and watch the final moments of any mini rivalries get put to bed for another year for some of the older hands and for some of you to finish off your first CrossFit Open in style and with the support team we know you deserve!

We will have some drinks on hand for post WOD nutrition along with all our favourite treats! Expect Donuts, Raspberry Slices and other coach’s favourites!

If you are hoping to join us then please let us know by registering your name here!

Register For the CrossFit Open Party!

 


Wednesday

A) High Hang Clean
3 x 1
B) Clean
3 x 2
C) Split jerks
3 x 2
D1) Bent over barbell row
3 x 8
D2) Deadbug
3 x 16

Sunday

A) Snatch
4 x 3
B) Back squat
3 x 3
C)Jerk dip +Split jerk
4 x 1+1
D) Med ball ham curls
3 x 8

Structure, Positional Work, and Gymnastics – by Coach Milo

I can already hear the “but we don’t need that” arguments.

Well, again I’m not here to stroke your egos and I’m telling you that you DO need this.

In the upcoming 6 week cycle we will slow some days down a little (not as much as last year fear not haha) but enough that we can get some solid work in and lay a great foundation to build on for the year to keep you injury free and to maximise the gain train wave that we will be making you ride as the year goes on.

The key here is to not be lazy so you can set yourself a solid foundation. This way at the end of the year you will be the badass you want to be. 🙂


Monday

A) Front Squat 3 x 3,
33X1 Tempo on first rep of each set,
2 min rest

B) 5 Rounds:
250m row
30 WB 9/6kg
12 C2B

C) 2 x AMRAP Strict Pull Ups
2 min rest between Sets

Tuesday

Classic CrossFit

8 Minute EMOM:
3 Tng Push Press, climbing to AHAP

-3 min rest

8 Minute EMOM:
5 Hang Power Snatch (Climbing if able) + 5 – 7 Toes to bar

-3 min rest

8 Minute EMOM:
5 Hang Power Clean (Climbing if able) + 7 Box Jump Overs 24/20

MetCon

EMOM x 12min.
Odd: 15/12 Cal Row
Even: 10 Wall Balls + 10 Box Jumps
right into;

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest

—rest 2 min.—

EMOM x 12min.
Odd: 15/12 Cal Bike
Even: 15 Hang SDHP’s 40/30kg
right into;

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest

You can have 2min. rest after the planks but not before.

Wednesday

A) Every 3min. x 7 Rounds:
6 Bench Press (Climbing)
3 Deadlifts (Climbing)
*Score is total weight
*This is only as hard you make it.

B) Annie
50-40-30-20-10
Double unders
Ab Mat Sit-Ups

*8 Minute Cap

Thursday

Classic CrossFit

A) 3×3 thrusters, heavy

B) 20 min AMRAP @ 80%
50 single unders
Add skill of choice for 3-5 reps
10 walking lunge
5 burpee
10 walking lunge
Add skill of choice for 3-5 reps

MetCon

EMOM x 6min.
10/7 Cal Row/Ski/AD

Rest 2min.

EMOM x 6min. (in the same min)
4 Devil Press 16/10kg
8 Box Jumps 24/20

Rest 2min.

EMOM x 6min.
10/7 Cal Bike/Row/Ski

Rest 2min.

EMOM x 6min. (in the same min)
4 Devil Press 16/10kg
8 Box Jumps 24/20

Friday

CF Open WoD 19.5

Saturday

TBC

Upcoming Events And Announcements!

Quick Updates

No CrossFit Kids / Teens – March 22nd to 24th

Just a heads up that this weekend in March there will be no classes for Kids or Teens.

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:

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


Open Wod 19.5 Friday Night Lights: Friday Mar 22nd

As we are hitting over that halfway mark for the CrossFit Open for 2019 we are due a reminder that we will be having Friday night lights for the last and final serving of fitness from CrossFit HQ !

As per usual we reckon its going to be something dicey and painful! So to make it more fun and enjoyable we would love it for as many of you as possible to join us and complete it with us under some fancy lights at the Gym in rolling heats. We want to close this Open out with a bang and watch the final moments of any mini rivalries get put to bed for another year for some of the older hands and for some of you to finish off your first CrossFit Open in style and with the support team we know you deserve!

We will have some drinks on hand for post WOD nutrition along with all our favourite treats! Expect Donuts, Raspberry Slices and other coach’s favourites!

If you are hoping to join us then please let us know by registering your name here!

Register For the CrossFit Open Party!


Beyond the Workout – Friday April 26th

Welcome back the return of the Beyond the Workout seminars!

This is an opportunity to work with us coaches in a bit of a workshop setting. During this session we’ll take the time to focus on some of the more complex movements that we may not get the most time to dig into during a class time, followed by an informational chat on a topic of choice towards improving your performance in and outside of the gym.

The last time we ran this session we ran through Pistols, Rope Climbs, and Handstands / Handstand Push Ups.

More details to come but for now, block your calendars for the evening of Friday April 26th.

If you have any questions, or would like to give us an idea of a movement you would like to dig into a bit more, shoot Coach Milo an email at Milo@CrossFitThames.com.


 

CrossFit Open 2019: Feb 21st – March 25th

Here are the answers to your frequently asked questions:

If you are registered for the open you must submit your score on the CrossFit Games website – logging them on Beyond the Whiteboard does not sync them through.

Regardless of who judges you in class, you can put down Coach James, Coach Misty, Coach Dan or Coach Milo down as your judge when you submit your score on the CrossFit Games Website.

Your scores will not show up in the leaderboard immediately so please be patient when waiting for your score to validated. Coach James will be validating them once on Saturday morning and also on Monday night, Please make sure all scores are submitted by 5pm Monday at the latest or they won’t be counted.

For all you Re-do people there will only be open gym between 8am and 5:30pm on Mondays and also you’ll need to arrange for someone to judge you as our coaches may not have time to judge you.

There will be no Re-do’s in class hours!

If you want to tape the pull up bars you must remove the tape after you’ve finished your workout!


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

 

 

 

OLY Programming for the Week

 


Wednesday

A) Hang Snatch
5 x 2
B) Back squat
3 x 3
C)Jerk dip +Split jerk
4 x 1+1
D) Med ball ham curls
3 x 8

Sunday

A) Power clean + Split jerk
6 x 1+1
B) Front squat
3 x 2
C) RDLs
3 x 8
D) Deadbug
3 x 16

CrossFit Open 19.5 Friday Night Lights!

As we are hitting over that halfway mark for the CrossFit Open for 2019 we are due a reminder that we will be having Friday night lights for the last and final serving of fitness from CrossFit HQ !

As per usual we reckon its going to be something dicey and painful! So to make it more fun and enjoyable we would love it for as many of you as possible to join us and complete it with us under some fancy lights at the Gym in rolling heats. We want to close this Open out with a bang and watch the final moments of any mini rivalries get put to bed for another year for some of the older hands and for some of you finish off your first CrossFit Open in style and with the support team we know you deserve!

We will have some drinks on hand for a post WOD nutrition along with all our favourite treats! Expect Donuts , Raspberry slice and other coach Favourites!

If you are hoping to join us then please let us know by registering your name here!


Monday

A) 3 x 5/5 front rack lunge,
climb to AHAP, 2 min rest

B) 21-15-9
Thrusters 40/30kg
Handstand Push Up
Box Jump Overs 24/20

Tuesday

Classic CrossFit

Front Squat
Hit a heavy 3 Rep. If you want to work on form because you are not proficient on the movement yet, then do sets of 8-10 instead.

2 Rounds:
3min. AMRAP:
30/24 Cal Row
Max OHS in remaining time 40/30kg

Rest 2min.

3min. AMRAP:
30 Cal Row
Max TTB in remaining time

Rest 2min.

MetCon

AMRAP 7:
10/7 Cal Bike
10 DB Bench Press 20/16kg

AMRAP 7:
10/7 Cal Row
10 Bent over Rows (DB or KB)

AMRAP 7:
10/7 Cal Bike
10 KB Deadlifts 32/24kg

AMRAP 7:
10/7 Cal Row
10 Russian Twists with 20/16kg DB

*REST 3min. after each section. You should need it if you go hard.

Wednesday

A) Complex Skill Work
3 Sets of:
4-6 Chest to bar
2-4 Muscle Ups (Ring or bar)
8-10 Handstand Push Ups

B) 20 Minutes AMRAP:
100m front rack KB carry 24/16kg (50m each side)
20 Cal AD/Row
1 Skill Of choice from above for similar reps

Thursday

Classic CrossFit

A) 3 x 10 SA KB or DB shoulder press (each side),
:60 rest between sets

B) 25 min AMRAP @ 70-80%
200m run
20m SA OH walking lunge 16/12kg (10m each arm)
200m row
20m SA OH walking lunge 16/12kg (10m each arm)

MetCon

Every 4min. x 5 Rounds:
20 Alt. DB Snatches 22/16kg
10/7 Cal Assault Bike
10 DB Power Cleans 22/16kg
10/7 Cal Assault Row

Rest 5min.

10min. AMRAP:
10 DB Lunges 22/16kg (Left + Right = 1)
30 Double Unders
*Every other round do front squats

If the time domain on part 1 is too easy, do 12/9 Cals or even 15/12 Cals if you think you’ve got it in you! 🙂

Friday

CrossFit Open Wod 19.4

Saturday

TBC

Upcoming Events and Announcements!

Quick Updates

No CrossFit Kids / Teens – March 22nd to 24th

Just a heads up that this weekend in March there will be no classes for Kids or Teens.

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:

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


 

CrossFit Open 2019: Feb 21st – March 25th

Here are the answers to your frequently asked questions:

If you are registered for the open you must submit your score on the CrossFit Games website – logging them on Beyond the Whiteboard does not sync them through.

Regardless of who judges you in class, you can put down Coach James, Coach Misty, Coach Dan or Coach Milo down as your judge when you submit your score on the CrossFit Games Website.

Your scores will not show up in the leaderboard immediately so please be patient when waiting for your score to validated. Coach James will be validating them once on Saturday morning and also on Monday night, Please make sure all scores are submitted by 5pm Monday at the latest or they won’t be counted.

For all you Re-do people there will only be open gym between 8am and 5:30pm on Mondays and also you’ll need to arrange for someone to judge you as our coaches may not have time to judge you.

There will be no Re-do’s in class hours!

If you want to tape the pull up bars you must remove the tape after you’ve finished your workout!

On the final Friday evening of the CrossFit Open we will be hosting a Post WoD Party! We will be supplying all the much needed and fully deserved carbs for all your hard work across the 5 weeks!

Register For the CrossFit Open Party!



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


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