All posts by Milo

Odd Object Day, Metcon and Gymnastics


Workout of the Day

Active Recovery and Odd Object Day

A) 20 mins to establish heaviest Yoke Walk
Yoke walk

B) Prowler/Sled Push and Drag
You, Go, I Go

20mins to estanblish heaviest load

OR

B) Partner WOD – You Go, I Go
8 rounds between two
4 Sand bag over the shoulder
50m Sandbag Carry


Met-Con Class

8 Sprint Sets:
6 Sets:
8 DB Thrusters 24/20kg
30 DU
8 C2B
*:60 rest


Gymnastics Class

Workout of the Day
Hollow Hold 10s
Hollow Rocks 10 reps
Arch Hold 10s
Arch Rocks 10s

Turkish Get Up 5 x 3 each arm

Shoulder taps (feet against wall) 3 x 10

Kick up Balance Game
20 Attempts

Handstand Walk attempts
with spotter

Classic CF, Oly Club and Structural Strength


Workout of the Day

5 Rounds For Time:
200m DB Farmers Carry 28/18kg
20 Deficit Press Ups on DB
10 DB Push Jerks 28/18kg


Oly Lifting Club

Workout of the Day
A) Snatch Balance + OHS
build to a heavy complex

B) Snatch
3-2-1-3-2-1

C) Snatch Grip Behind the Neck Press
5-5-5-5
superset
Wide Grip Pull Up

5-5-5-5


Structural Strength – Workout of the Day

Our new cycle for Structural Strength is focused on Olympic Lifting and it’s aim is to improve you strength and positions in the Snatch and Clean & Jerk.

This will be done by focusing on elements around shoulder health/strength such as scapula rotation and rotator cuff strength, improving and strengthening overhead position, hip strength/mobility and core strength.

Running or Rowing….. ?


Workout of the Day

2 Rounds
800m run
25 Chest to Bar
25 OHS 50/30kg
25 Toes to Bar


Met-Con Class

Workout of the Day
1k row
50 DB Push Press
50 Wall Ball Sit Up
50 Sandbag Squats
2k row

Coaches Spotlight award goes to … Coach Anke!


Diligent, meticulous and highly dependable, Anke is an exemplary member of the Reebok CrossFit Thames Team. Despite being one of the newest additions to the coaching team, she is involved in abundance of internal and external commitments in support of Reebok CrossFit Thames.
Her organisation was the driving force behind getting the team to and from the Tribal Clash event in Portugal. The logistical nightmare involved in ensuring the 5 competing members from the box made it home safely was down to her superb leadership. Utilising her german efficiency (naturally) resulted in all the team turning up in the right place, at the right time with right equipment; passports, wrist wraps, knees sleeves, lifting shoes, goggles and whatever else the travelling CrossFitter requires.

During the final stages of her internship I was delighted to witness the level of preparation she puts into each and every class that she delivers. A consummate professional she continues to spend time behind the scenes meticulously formulating her lesson plans. Eager to continue developing her coaching she is constantly seeking ways to hone her craft. This is supported by the great feedback she regular receives from her No Excuses and Fundamentals participants.

Her selfless personality is admirable. She can be seen at all social events quietly going about her business to facilitate a good experience to be had by everyone else. While many of us are enjoying a cold one or a slice of pizza, Anke is clearing away the equipment, emptying bins or (perhaps most importantly) replenishing the beer fridge! Always on hand to seek out opportunity to assist where required there is never a job too big or small. From assigning judges during the Open, judging and tallying up the scoreboard during the Inter Class Throwdown.

Now, I’m not saying that the constant supply of Elvis Juice or Punk IPA to the coaches will earn you the Spotlight Award, (although it will certainly be welcome), what I am saying is…. There is nothing quite as potent as the silent influence of a great example.

Anke can always be relied upon to put others needs ahead of her own. She does all of the above without seeking praise or recognition. This is fantastic quality to have and is exactly why she is the worthy winner of the Spotlight Award. Keep up the great work Anke, and continue to do the right things, for the right people for the right reasons.

Coach McCoy


Workout of the Day

Strength and Met Con
A)
Work up to unbroken 3 Curtis P AHAP

B) AMRAP for 15 minutes:
30 Cal Row
20 KB Goblet Rack Lunge 32/20kg
10 HSPU

StrongFit Seminar , Summer Slam , Bank Holidays and Weekend WODs !


The mixed pairs SummerSlam Throwdown returns on Saturday 9th September.

The idea is simple. Find a partner of the opposite sex, dress up as your favorite wrestler and come down to battle it out to become Tag Team Champions (you can even win some legit wrestling belts!).

The throwdown will run from 09:00 to 13:00 with each team completing at least 3 workouts before a semi-final and a final.

So, find a partner and get ready to take to the ring!

Join our SummerSlam Facebook Events page, a great way to stay up to date and also find a partner.

Bank Holiday – 28th August

With a bank holiday means a Saturday Schedule. Classes will be at 1000-1100 and 1100-1200. Open gym will be from 0800 till 1230.

StrongFit Seminar At Reebok CrossFit Thames

StrongFit ARE making another visit to Reebok CrossFit Thames ! This is amazing news and we are super excited about it!
The information on both is below.

SEMINARS – Saturday 16th, Sunday 17th of September

The StrongFit 2-day seminar is the first step in learning our principles and how you can begin to apply them to yourself and those you coach. The seminar is for both athletes and coaches and begins to explain such concepts as analyzing weaknesses, finding your keylog and training for both general health to elite performance.

COACHES WEEK – Monday 18th till Friday 22nd Of September

Coaches Week expands on the concepts, principles and theories first presented in the seminar. It is an intensive, interactive educational experience focused on assessments, theories, methods and exercises of the Movement Specialist Field. You must first attend a seminar to be eligible for Coaches Week. Coaches Week is an intensive, interactive educational experience focused on assessments, theories, methods and exercises of the Movement Specialist Field. You will work directly with Julien Pineau for five days in an intimate setting to learn educational concepts unique to StrongFit as well as how to conduct an evaluation and recommend next steps to positively affect their issues and injuries.

PREREQUISITES: StrongFit Seminar

Weekend Seminar registration here!

Coaches week registration here!


CrossFit – Friday Workout of the Day

Heavy Day
A) Back Squat
5-5-5

B1) Romanian Deadlift 8-8-8
B2) Press 8-8-8

C) AMRAP 3 Walking Lunge

D) Durante Abs Challenge

CrossFit – Saturday Workout of the Day

Alternating EMOM for 16 minutes:
1) 4 Bar Muscle Ups
2) 2 Cleans
Ascending weight
Male 65-72.5-80-85-90-95-100-105kg
Female 30-35-40-45-60-65-70-75

Weightlifting Club – Sunday

A) Hang Squat Clean 2-2-2-2-2

B) Pause Front Squat 3-3-3-3-3

C) Split Jerk 5-4-3-2-1

D) Partner Nordic Curls 10-10-10

More StrongMan Funzzies , Met-Con and Gymnastics


Workout of the Day

Active Recovery and Odd Object Day

A) 20 mins to establish heaviest Yoke Walk
Yoke walk*

*When resting complete 1 rounds of each
OH SIngle arm KB walk
Single Arm KB Farmers Carry

B) Partner WOD – You Go, I Go
8 rounds between two
4 Sand bag over the shoulder
50m Sandbag Carry


Met-Con Class

8 Sprint Sets:
150m row
5 DB Shoulder to Overhead (Heavy!)
30 DU
*:90 rest


Gymnastics Class

Workout of the Day

Strength Complex, Met-con and Oly Club

Workout of the Day

Strength & Met Con
A) Build to heaviest complex:

1 Press
2 Push Press
3 Push Jerk

B) 27-21-15-9
Box Jump
Shoulder to Overhead 45/30kg


Oly Lifting Club

Workout of the Day
A) Snatch Balance + OHS
build to a heavy complex

B) Snatch Pull
2-2-2-2-2

C) Hang Snatch + Snatch
1-1-1-1-1-1-1


Structural Strength – Workout of the Day

Our new cycle for Structural Strength is focused on Olympic Lifting and it’s aim is to improve you strength and positions in the Snatch and Clean & Jerk.

This will be done by focusing on elements around shoulder health/strength such as scapula rotation and rotator cuff strength, improving and strengthening overhead position, hip strength/mobility and core strength.

Summer Slam Throwdown!


The mixed pairs SummerSlam Throwdown returns on Saturday 9th September.

The idea is simple. Find a partner of the opposite sex, dress up as your favorite wrestler and come down to battle it out to become Tag Team Champions (you can even win some legit wrestling belts!).

The throwdown will run from 09:00 to 13:00 with each team completing at least 3 workouts before a semi-final and a final.

So, find a partner and get ready to take to the ring!

Join our SummerSlam Facebook Events page, a great way to stay up to date and also find a partner.


CrossFit – Friday Workout of the Day

3 Rounds For Time:
60 Cal Row
40 Wall Ball
20 Chest to bar pull ups

CrossFit – Saturday Workout of the Day

Strength and Metcon
A)EMOM for 6 Minutes
1)
1 Power Cleans, 2 Squat Cleans, 3 Front Squats

B)200m sprint
2-4-6-8-10 STOH 60/40kg

Rest 5 mins

Repeat in reverse
200m Sprint
10-8-6-4-2 STOH 60/40kg

Weightlifting Club – Sunday

A) Squat Clean 2-2-2-2-2

B) Pause Front Squat 3-3-3-3-3

C) Single Arm DB Split Jerk 2-2-2-2-2

D) Partner Nordic Curls 10-10-10