All posts by Milo

Muscle Ups – Skill Video with Coach Milo & Coach Phil

Here is a video with coach Milo and Coach Phil on how to get your muscle ups.

If you are trying to get your muscle ups then there can be so many things that can be holding you back. We tried to break a few of the bigger stopping points down for the majority. Such as the false grip , skill in the transition , wrist strength and pulling strength. Coach Phil and Milo address these in the video so after that if you are still struggling then you know where we are and what you need to do!

See you soon!

Testing Week 2 !


Another week of testing before getting into the meat of the upcoming cycle crew ! Make sure you get that sleep in tonight before kicking off tomorrow. You are going to need it. 🙂

Week 2 , 14th – 19th May

Monday

A) 1RM Squat Clean

B) Every 2 min for 20 mins:
8 cal row
5 thrusters 60/40kg
5 Burpees

*Score is your slowest round

Tuesday

A) Find 1RM Weighted Pull up

“Helen”
B) 3 Rounds:
400m run
21 KBS 24/16kg
12 pull ups

Wednesday

Make Up sessions if you haven’t done any of the other tests and want to catch up.
If you are all up to date then we have the following:
A) Build to a heavy length on the Yoke.

B) 10-1
Push Ups
Sit Ups
Air Squats (20-10)
Heavy carry of any variation 🙂

Oly Club

OLY BIAS
A) Snatch

2 x 2@80%
2 x 1@85%
2 x 1@90%
B) Snatch pulls
3 x 2@105%
C) Back squats
4 x 2@80-90%
D) Bent over barbell rows
3 x 8@ by feel

SQUAT BIAS
A) Back squat

1 x 2@82.5%
1 x 2@85%
1 x 2@87.5%
1 x 2@90%
B)Snatch
4 x 2@75-80%
C)Snatch Deadlift
3 x 2 @heavy
D)Pull ups or dips(weighted)
3 x 5

Thursday

A) Find 1RM Shoulder Press

B) Find 3 RM Ring Dip

C)For Time:
30 cal row
30 shoulder to overhead 60/40kg
30 burpees over the bar

Friday

A) Pick One: 1RM Power Snatch or 1RM Snatch

B) 8 Sets:
20 WB 9/6kg
8 C2B
5 Shoulder to overhead
*:60 rest

Saturday

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

Sunday

Oly Club

OLY BIAS
A) Cleans

1 x 2@82.5%
1 x 2@85%
1 x 2@87.5%
2 x 1@90%
B) Front squats
2 x 2 @80%
2 x 1 @85-90%
C) Split jerk
3 x 2 @75-80%
2 x 1 @80-85%
D) Heavy front rack hold
3 x 10-12 sec@ AHAP

SQUAT BIAS
A) Front squat

1 x 2@82.5%
1 x 2@85%
1 x 2@87.5%
1 x 2@90%
B) Cleans
2 x 2@75-80%
1 x 1@80-85%
C) Split jerk
2 x 2@ 75-80%
2 x 1@ 80-85%
D) Heavy front rack hold
3 x 15 sec @ AHAP”””

No Classes This Weekend!

Reminder – No Classes this weekend

Due to the level 2 (read below) this is the last reminder that there will be NO CLASSES on Saturday OR Sunday. Its been a rough week with all the testing and another week to go so catch up on some rest and get plenty of food on board. Next week will be fun! If you want to get moving and get your fitness on outside of the gym then Coach Miller is doing a park WOD free for all to attend.

Hey guys, come on down and train with me from 10.30-11.30am in Greenwich Park, we’ll kick things off on the grass in front of the Observatory at 10.30am.
If you want to come down at 10am for 30 mins of dynamic yoga then arrive at Gate C (pictured below) at 10am sharp. I’ll be there at 10.15am should anyone be late and will walk over to the workout point at 10.25am.
Basically, get there before the workout time!

See you tomorrow! I’ll be there rain or shine. So come on down and get a fun workout in!
-Coach Miller

Yoga this Saturday at Greenwich Park!

The gym is closed for a seminar this weekend, so we’re going to take our practice outside this Saturday morning. The class will be split into two 30min sessions.
We’ll meet at the entrance to Greenwich park St Mary’s Gate C, which is at the end of King William Walk, a short walk from Cutty Sark DLR, at 10am sharp, and walk over to the workout location, at the bottom of the hill in front of the Observatory.

We’ll kick off with a short dynamic yoga practice prior to coach Miller’s park workout. You are then invited to round off your workout of the day with a restorative yoga practice from 11.30 to 12 noon, stretching out those tired muscles and soaking up the sunshine (hopefully!) in the park.
Yoga at Thames is suitable for all levels, complete beginners welcome and no, you do not need to be able to touch your toes! Just as in CrossFit, scaling options and appropriate modifications will be given. For further information about the weekly yoga session here at Thames please check out our Yoga for Athletes page.

Reminder

CrossFit Level 2 – Saturday 12th- Sunday 13th May

Please remember crew that this weekend there is a seminar on at the box so there wont be any classes on Saturday or Sunday. Please check above and or Facebook group as Coach Miller and Yoga Ninja Christine will be doing outdoor classes at Greenwich on Saturday.

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!

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!

Testing Week 1!


Here we go crew!
Testing week is upon us. Go hard and push yourself harder than you think. Find that extra gear and lets smash this!

Monday is a bank Holiday so remember classes are as per Saturday Schedule (1000 and 1100! 🙂 )

Monday

A) Find 1RM Deadlift

B) Find a max single set strict HSPU or Push Ups
Some may want to test your Kipping HSPU , do it after the strict set.

C) 3 Rounds:
30 Goblet Squat 24/16kg
15 T2B
200m run
30 KBS 24/16kg
15 T2B

Tuesday

A)Find 1RM Overhead Squat

B)Max strict pull ups
Again some may want to test max set of kipping pull ups , do so after

C) 6 Minute AMRAP
1 Power Snatch 50/30kg
1 Chest to bar
2 Power Snatch
2 C2B
3 Power Snatch
3 C2B
etc etc to get as far as you can in the ladder

Wednesday

Make Up sessions if you haven’t done any of the other tests and want to catch up.

There will also be another WOD on this day but wont be a testing session.

Thursday

A) Find 10RM Bench Press

B) Max single set T2B

C) 5 Minute AMRAP
5 clean and jerk 60/40kg
8 HSPU
-2 min rest
4 Minute AMRAP
5 clean and jerk
7 HSPU
-2 min rest
3 Minute AMRAP
5 clean and jerk
6 HSPU
-2 min rest
2 Minute 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

A) Power Clean 1 Rep Max

B) Partner AMRAP for 15 Minutes :
10 Power Cleans 70/50kg
100m Sprint
30 Double Unders
I go you go for complete rounds !

Events !


Bring on the summer months and fitness in the sunshine!

Yoga this Saturday!

Once a month, your weekly yoga practice here at Thames consists of a guided relaxation, such as yoga nidra (yogic sleep) or a progressive muscle relaxation (PMR), a technique increasingly applied in sports psychology to aid recovery and boost performance. This Saturday coming, your teacher Christine will guide you through a short restorative practice, i.e. a sequence featuring fewer postures, moving at a slower pace in order to prepare the body and mind for a progressive muscle relaxation. PMR includes a guided body scan, whereby you’ll contract and release specific muscles or muscle groups as you hear them named, while resting in a comfortable supine position with your eyes closed. Not only is it super relaxing, and you might well drift in and out of sleep, it's also a brilliant way to improve proprioception – that’s the awareness of body positioning in space. Our weekly yoga class runs on Saturdays from 12.30 to 1.30pm, for further information click here.

Reminder

– Dont forget this weekend is also Bank Holiday so classes on Monday will be as per a saturday Schedule , so 1000 and 1100 :). See you there for the start of testing! (If you are travelling/ away again dont worry we have Wednesday as a make up session for those that might miss out. )
We also have some events planned for being outside in store too!

CrossFit Level 2 – Saturday 12th- Sunday 13th May

Please remember crew that this weekend there is a seminar on at the box so there wont be any classes on Saturday or Sunday. Please check facebook as Coach Miller and Yoga Ninja Christine will be doing outdoor classes at Greenwich on Saturday.

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!

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!

Testing week 1 & 2!


Hey Crew !

As most of you know we have testing week coming up for the cycle we have just completed and are about to embark upon coming up! Yup , you heard right. Its 2 Weeks!

The reason for the 2 weeks is we want to get as much out of the tests as possible so some days we can just focus on a lift and test it as best we can on the day, hit some PBs and throw some high fives around. For other days we may focus more on the WOD more intensely and the lift may be secondary on the list. This will also be dictated by yourself and your goals however. The cycle we are going into is more general and has a lot of various skills and strength work which is why it is longer but also means we have more to test. So go hard where you need and want to with the tests and then strap in for the cycle itself and get ready to put the work in. Its going to be tough. It will also get you to where you want to go if you embrace it.

I’m going to put up the next two weeks of programming now so you can make your plan of attack. CrossFit wants us to be awesome at everything which is something we would all love. However it doesn’t fit everyone depending on where you are on your fitness journey and chances are if you are chasing everything you wont make as much progress as you would like whereas if you really focus on certain things you are going to hit your goals. If you are only training 3x a week for an hour then you are limited to what you can do so I want you to be able to use the time as best you can. Use it to get your goals and everything else is a bonus.

So for the next two weeks make sure you come to the days that line up with your goals and get ready to put the work in with the gain train ahead !

During the whole cycle I will continue to post the WODs on Sundays for the week so again if you are chasing something specific you know what days you should be coming in. 🙂

As ever crew comments and queries are welcome! Email me Milo@crossfitthames.com

Week 1 , 7th – 12th May

Monday

A) Find 1RM Deadlift

B) Find a max single set strict HSPU or Push Ups
Some may want to test your Kipping HSPU , do it after the strict set.

C) 3 Rounds:
30 Goblet Squat 24/16kg
15 T2B
200m run
30 KBS 24/16kg
15 T2B

Tuesday

A)Find 1RM Overhead Squat

B)Max strict pull ups
Again some may want to test max set of kipping pull ups , do so after

C) 6 Minute AMRAP
1 Power Snatch 50/30kg
1 Chest to bar
2 Power Snatch
2 C2B
3 Power Snatch
3 C2B
etc etc to get as far as you can in the ladder

Wednesday

Make Up sessions if you haven’t done any of the other tests and want to catch up.

There will also be another WOD on this day but wont be a testing session.

Thursday

A) Find 10RM Bench Press

B) Max single set T2B

C) 5 Minute AMRAP
5 clean and jerk 60/40kg
8 HSPU
-2 min rest
4 Minute AMRAP
5 clean and jerk
7 HSPU
-2 min rest
3 Minute AMRAP
5 clean and jerk
6 HSPU
-2 min rest
2 Minute 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

A) Power Clean 1 Rep Max

B) Partner AMRAP for 15 Minutes :
10 Power Cleans 70/50kg
100m Sprint
30 Double Unders
I go you go for complete rounds !

Week 2 , 14th – 19th May

Monday

A) 1RM Squat Clean

B) Every 2 min for 20 mins:
8 cal row
5 thrusters 60/40kg
5 Burpees

*Score is your slowest round

Tuesday

A) Find 1RM Weighted Pull up

“Helen”
B) 3 Rounds:
400m run
21 KBS 24/16kg
12 pull ups

Wednesday

Make Up sessions if you haven’t done any of the other tests and want to catch up.

There will also be another WOD on this day but wont be a testing session.

Thursday

A) Find 1RM Shoulder Press

B) Find 3 RM Ring Dip

C)For Time:
30 cal row
30 shoulder to overhead 60/40kg
30 burpees over the bar

Friday

A) Pick One: 1RM Power Snatch or 1RM Snatch

B) 8 Sets:
20 WB 9/6kg
8 C2B
5 Shoulder to overhead
*:60 rest

Saturday

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

This weeks training !


Hey Crew! 🙂

Last week on the cycle!

Monday is the last day for the tempo work on the squats so stick with it one last time. Next week we will be going into a two week testing phase with some more CrossFit-y WODs to get you breathing a bit more and get you some numbers for what we have in store going forward.

We have addressed a lot of issues a lot of you have been having and done a lot of work on balancing you out to curb stop those pesky niggly injuries and get you moving as well as possible. Now to use it ! The cycle coming your way is not easy. If you thought IWT was hard then we have some treats coming your way ! Looking forward to seeing you all have a “great” time in classes 😛

Lets get it!

Coach Milo


Workout of the Day – Monday

CrossFit

A) Back squat: 3,2,1,2,3 @ tempo 20X1
* Rest 3 minutes between sets

B) 3 sets of:
12-9-6

Wall balls – Either heavier, or higher, than usual target
Kettlebell swing 32/24kg
30 Double unders
Rest 2 minutess between sets

Extra Credit: 4 sets, not for time
10 Alternating weighted pistols (choose a challenging load – or scale back to DB Reverse Lunges)
10 Strict C2B pull-ups
30sec Weighted hollow rock (hold a plate in your arms and light DB between your feet)


Workout of the Day – Tuesday

CrossFit

A) Deadlifts: 12 minutes to build to a heavy 3 for the day

B) 3 Rounds for Time
400m Run
12 Deadlifts @ 1x/0.75 Bodyweight
21 Box jump – Challenging height but rebound!

MetCon Class

2 Rounds for time:
800m Run
30 Kettlebell deadlifts 32/24kg
50/45 Calorie assault bike/row
30 HSPU


Workout of the Day – Wednesday

CrossFit

A) 10-9-8-7-6-5-4-3-2-1
Ring push up (with feet elevated for added challenge)
Farmers carry 2 lengths after each set (32/24kg)

Rest 3-5mins before

B) 10-9-8-7-6-5-4-3-2-1
Ring rows (feet elevated onto a box)
Dumbbell bench press 28/20kg (U.B)

* Rest 3-5 minutes before…

D) 15 minute – Grinder pace
10m Handstand walk (scale back to 20m DB bear crawl with 20/15lbs dumbbells)
20m Walking lunge
30 Russian twists (15/side with medball)
40m Reverse sled pull – Heavy weight

Weightlifting Club

A) Snatch triples: 6 x 2 @ 80-85%
B) Snatch pulls: 3 x 2 @ 105%
C) Back squats
2 x 2 @ 85%
2 x 2 @ 87.5%
D) Bent over barbell rows
3 x 8 @ by feel

Strength bias
A) Back squat
1 x 2 @ 80%
1 x 2 @ 82.5%
1 x 2 @ 85%
1 x 2 @ 87.5%
B)Snatch: 4 x 2 @ 75-80%
C)Snatch Deadlift: 3 x 2 @ heavy
D)Pull ups or dips(weighted): 3 x 5


Workout of the Day – Thursday

CrossFit

A) Back Squat:8 x 2 reps @ 55% every 60 seconds

There will be a 25 minute cap for B and C just move through it at your own pace. This is not a crush yourself WOD unless you can competently do all the movements unbroken with ease. If not move well and get as far as you can and work on the things you need to.

B) For Time
10-9-8-7-6-5-4-3-2-1

Strict HSPU (scale back to Hand Release Push Ups)
Strict Pull ups

Rest 2-4 minutes before

C) For Time
1-2-3-4-5-6-7-8-9-10
Strict toes to rings
2 Length off set carry at a heavy weight

MetCon Class

1k Run
30 Dumbbell thrusters 22/16kg
1 mile assaut bike
30 Dumbbell thrusters 22/16kg
1k Row


Workout of the Day – Friday

A) Power snatch + 2 Hang power snatch: Every 2 minutes, for 16 minutes (8 sets)
*Building load throughout sets

B) Push press: 4, 4, 3, 3
* Hold for 2 seconds overhead on each rep
* Rest 2 minutes between sets

C) 4 sets, not for time
10 Single arm dumbbell push press/arm
15 Banded face pulls
10 Renegade rows


Workout of the Day – Saturday

CrossFit

For time:
100/80 Calorie row / assault bike
100 Wall balls 9/6kg
50 Weighted sit up (dumbbell if possible)
100/80 Calorie row / assault bike

Swap Row and Airdyne if possible.


Workout of the Day – Sunday, Weightlifting Club

Technique bias
A) Cleans : 6 x 2 @ 80-85%
B) Front squats: 5 x 1 @ 85%
C) Jerk dip +Split jerk : 5 x 1+2 @ 77.5-82.5%
D) Heavy front rack hold: 3 x 10-12 seconds @ As heavy as possible

Strength bias
A) Front squat
1 x 2 @ 80%
1 x 2 @ 82.5%
1 x 2 @ 85%
1 x 2 @ 87.5%

B) Cleans: 4 x 2 @ 75-80%
C) Split jerk: 4 x 2 @ 77.5-82.5%
D) Heavy front rack hold: 3 x 15 seconds @ As heavy as possible

Programming Update


Hey Gang!

Programming update for you below.

We are going into a absolute strength cycle with some conditioning and high level skill work thrown in. Strap up and get ready for this cause the gainz will be real! The last cycle you are just finishing up has been leading into this one as a prep and to make sure you are good to go. We have built on and improved upon your positions and made sure you are moving better than you were before so we can really focus on moving weight and getting stronger and faster. Learn new skills and really push the envelope.

If you want to know more watch the video below and if not then make sure you get loads of sleep next week ready for testing going into the new cycle.

Dates: 2 week of Testing starts on the 7th of May
I will post up the full two week testing so you can hit the days you want and need to the most if you are limited on visits etc.
Cycle kicks off 21st of May !

As ever gang if I missed something or you want some questions answered then you can find me here : Milo@crossfitthames.com .. or at the gym every day except Sunday…. 😛

Cycle Aims and Whats next ? – Coach Milo


So we are in the final 2 weeks of the current cycle so not long left to go gang!

What’s next I hear you asking. Please don’t say more tempo work… 😛 haha

With the cycle we are on now we have been working on positions a lot to help you build that foundation and shown you were you can still improve upon your movement even if you have been rocking this CrossFit thing for a while now. And if your new then this program would have been great for you to build on that foundation going forward to limit those imbalances.

Now we are going into a slightly longer cycle with a 12 week cycle. That may seem a long time but its something most of you are probably a bit more used to in terms of programming. We will be hitting the big lifts to build some raw strength now that we have improved your positions to get you lifting even more. And we will be hitting some horrible classic CrossFit WODs, some challenging intervals, some heavy WODs and then some complex high level gymnastic WODs to really challenge you no matter what level you are at.

Lifts we will be working on as the main focus will be the Back Squat again for obvious strength gainz , the Overhead Squat so we can start building upon all the positional work we have been doing, Deadlift (because its by far the best lift ) and strict press because we all know we suck at it and if we can get better at that so can we at push press and push jerk. We will be doing plenty of the later in WODs along with Front squats so don’t worry about “missing” out on them but the main strength focus in terms of movements will be those 4.

I will still be pushing for focus sessions where you can really hammer a skill you may not have done in a WOD before and we wont care about the clock too much and then there will be some where we will be ego checking you and getting you to go light so you can set yourself on fire and hammer that intensity that we know to be so incredibly effective. Each week the WODs will be posted with the aims from each by my self for you to hit. If some are interested in targets to chase most if not all these WODs will have been tested by myself and Coach Dan (aka Mr Fitness) so we can post up our times so you can get after us 🙂

Video with more info on Wednesday Blog ! Hit me if you have specific questions now so I can address there if needed. Have a great Sunday evening crew and start getting pumped for the week ! See you tomorrow 🙂


Workout of the Day – Monday

CrossFit

A) 4 Sets of :
2 Hang muscle snatch above the knee + 2 Hang muscle snatch below the knee

B) Seated behind the neck press
4 x4-6 @ tempo 31X1
*Rest 2 minutess

C) 3 Rounds of:
608 Dumbbell bench press @ tempo 20X1
* Rest 45 seconds
Ring push-ups, 20 second AMRAP
* Rest 45 seconds
Ring row hold, 30-45 second
* Rest 90 seconds


Workout of the Day – Tuesday

CrossFit

A) Back squat
2+2 @ tempo 31X1, rest 15 seconds between
(these are clusters – you perform 2 reps and then re-rack the bar for the specified number of seconds before completing 2 more reps to finish out the set – 4 reps per set)
* Build weight with each cluster for a total of 4 sets

B) Superset work, 4 rounds of:
6-8 Bulgarian split squat, per leg @ tempo 30X1 (Dumbbells loaded in front rack position)
Strict pull-up, 30 second AMRAP
4-6 Seated single arm Arnold press @ tempo 2112
* Rest 90 seconds

Extra Credit Work 12mins AMRAP:
10 Kettlebell deadbugs
10 Ring rows (hold 1 second at the top of each rep)
10 Strict toes to rings
1 Length 2-arm kettlebell overhead Carry (choose a moderate weight for you)

MetCon Class

5 Minute AMRAP:
5 Clean and jerk
8 HSPU
* 2 min rest
4 Minute AMRAP:
5 Clean and jerk
7 HSPU
* 2 min rest
3 Minute AMRAP:
5 Clean and jerk
6 HSPU
* 2 min rest
2 Minute AMRAP:
5 Clean and jerk
5 HSPU


Workout of the Day – Wednesday

CrossFit

A1) Gymnastic skill work
Work on skills with HSPU and rope climbs

A2) 10 minute AMRAP:
1 Rope climb
15 Air squats
7 Strict HSPU
15 Air squats

Choose either B or C as the second part of class and move well throughout
B) Superset work for 3 rounds:

8-10 Ring row @ tempo 21X1
* Rest 30 seconds
Weighted plank (elevate your feet on a low box) 45-60 seconds (plate loaded on your back)
* Rest 60 seconds

C) 3 sets not for time
30sec One-leg wall sit per leg
AMRAP Russian twists in 30 seconds
10 Dumbbell power Cleans
* rest as needed between sets
* Pushing you a bit more this week with long wall sits. Try for the full time unbroken.

Weightlifting Club

Technique bias

A) Cleans: 6 x 2 @ 77.5-82.5%

B) Front squats: 5 x 1 @85%

D) Jerk dip + Split jerk: 5 x 1+2 @ 75-80%

Strength bias
A) Front squat
1 x 3 @ 77.5%
1 x 3 @ 80%
1 x 3 @ 82.5%
1 x 3 @ 85%

B) Cleans: 4 x 2 @ 75-80%

C) Split jerk: 4 x 2 @ 77.5-82.5%


Workout of the Day – Thursday

CrossFit

A) Power clean
2,2,2,2,2 @ tempo 3113
* Rest 2-3 minutes between sets
(This week the 3 second pause at the top is to be performed at the hang just above the knee. Build a strong power position and keep your back muscle turned on)

B) 5 Rounds
15 Kettlebell swings
20 second Tuck L-Sit / 20 second hollow rocks
10 Burpees over the rower
200m Row (increase your row pace each round)
* Rest 90 seconds between rounds

MetCon Class

60 total reps of each movement, for total time:
Single arm dumbbell push press 22/16kg (even work each side)
Abmat sit ups
Double unders
Single arm dumbbell thrusters 22/16kg (even work each side)
Abmat sit ups
Double unders
*EMOM 3 burpees until you finish


Workout of the Day – Friday

CrossFit

A) Back squat
2,2,2,2,2 @ tempo 20X1
* Rest 3mins between sets
(Try to build weight a little with each set – make the last two sets very tough)

B) Superset work for 4 rounds:
4-6 Reverse lunges, per leg (kettlebells front rack loaded)
* Rest 45 seconds
Kettlebell deadbug 45-60 seconds continuous slow reps
* Rest 45 seconds

C) Side plank
1 set for max seconds on each side – take plenty of rest between sides.


Workout of the Day – Saturday

CrossFit

A) Deadlift
5 x 4

B) 4 Rounds of:
20/16 Calorie row
16 KBS 32/24kg
12 Single arm dumbbell push press 28/20kg
6 HSPU
* Rest 90 seconds between sets
* If you cannot meet the suggested loads for today then scale back accordingly. Get faster with every round.


Workout of the Day – Sunday, Weightlifting Club

Technique bias
A) Snatch triples: 6 x 2 @ 75-80%

B) Snatch pulls: 3 x 2 @ 100%

C) Back squats: 4 x 1 @ 85%

D) Bent over barbell rows: 3 x 8 @ by feel

Strength bias
A) Back squat
1 x 4 @ 77.5%
1 x 4 @ 80%
1 x 4 @ 82.5%
1 x 3 @ 85%

B)Snatch: 4 x 2 @ 75-80%

C)Snatch RDLs: 3 x 8 @ RPE 8-9

D)Pull ups or dips (weighted): 3 x 5

Workout of the day for Thurs 22nd Feb – Arm Balances or the Art of Flight

We’re in week 6/8 of the current cycle, which means the focus this week will be on arms & upper body again. During Saturday’s yoga practice, we’ll be flowing our way through a few progressions towards bakasana, the crow pose. Arm balances are of course an excellent – and ninja – way to build strength in the arms and wrists, but also to improve your proprioception and fine motor skills.

To allow us humans to walk upright and support much of our weight on our two legs, the hip joints are designed to be robust and stable. The shoulder on the other hand is extremely mobile, and therefore requires support from the surrounding soft tissues – muscles, tendons and ligaments. Because the joint is so unstable, shoulders are prone to pain and injury. This needs to be considered when practising any arm balance, as it’s easy to just collapse into the pose, without considering the necessity of having to lift up through the midline.  Abdominal strength is required in order to stabilise the torso and allow the pelvis and legs to come off the ground to achieve this type of posture. In other words, you’re equally going to have to work those abs in order to take flight.

Muscles are strengthened in the range of motion in which you work them, and in true CrossFit spirit, we want to keep things constantly varied – it’s good to mix things up and move in different ways, so come on down and channel your inner ninja.

Our weekly yoga class runs every Saturday, you can find further information about it here.

Non-members of Thames are welcome to drop in at a cost of £10, which can be paid either cash on the day, or online by purchasing a Yoga Pass.


Workout of the Day – CrossFit

A) Recovery

20 Minutes: Row/Skip/Airdyne at a easy pace

B)Skill work

Pick a skill you want to practice and spend some time on it

C) Mobility & Mashing

Get supple ready for the Open workout tomorrow!

Workout of the Day – Met-Con

For time with a partner. You Must share work equally 🙂
100 Caloire row
100 Dumbbell burpees 16/10kg
100 Dumbbell thrusters 22/16kg
100 Airdyne