All posts by Milo

Events and Weekend WODs

StrongFit Seminar At Reebok CrossFit Thames

We have had a lot of interest. We are confirming dates and will roll out the sign up information for you all soon! Thanks for all the emails ,DM’s and messages. We are super stoked to meet you all and to host this amazing seminar again.

SEMINARS

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

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


The June Challenge – Yay Burpees!

50 Burpees for time

When:All of June to test that ‘Fitness Level’….Just grab a friend and a timer!
Here are some targets:
To make the 90th percentile males need sub 2 minutes 7 seconds, females need sub 2 minutes 36 seconds
To make the 75th percentile males need sub 2 minutes 30 seconds, females need sub 2 minutes 59 seconds
To make the 50th percentile males need sub 3 minutes 1 seconds, females need sub 3 minutes 33 seconds

James Jowsey comes to Thames


Movement Specialist James Jowsey is back at CrossFit Thames for 2 days to run a injury clinic on the 29/30th June

More info: If you are suffering from persistent niggles and injuries we highly recommend getting some time with James. Coach Phil has been a client himself in the past and continues to utilise James’s knowledge, he has also watched James piece together his wife following a lis franc injury (re: pretty horrendous broken foot).

Sessions contain a thorough 90 minute movement based assessment, after which James provides you with all the homework you need to solve your issues.

You can read more about James through his website

You can book in to see James on the 29/30th June HERE.

Mindset RX’d – Seminar


What this workshop will deliver is a method for overcoming the mental hurdles in between you and where you want to be.

If you’re inconsistent in your training, nutrition or mobility, if you find your mind prevents you from pushing hard enough in WODs, we will teach you our process for fixing that.

If you are someone who struggles with selfdoubt, feeling overwhelmed or just want to get a grip on your thoughts, it will show you how to take a step back and see the situation for what it is – meaning you can choose the action that will help you most.

The seminar will cover the four mindset models and why one size never fits all when it comes down to mindset. Everyone needs a unique approach and the workshop will show you how to find that.

The workshop will be on Saturday 29th July 12:00 to 15:00

More info: Check out the blog Tom wrote for us, or get more information on the registration page here!


CrossFit – Friday Workout of the Day

A) 1 Round of Classic CF warm up

B) 4 Rounds For Time:
10 Deadlift 100/70kg
20 Wall Ball 9/6kg

C) 1 Round of Classic CF warm up

Structural Strength – Workout of the Day

Our next cycle in Structural Strength is going to to focus on single leg bias. The aim of this cycle is to fix common strength and mobility imbalances found in the hip and lower limbs that impede your athletic performance and put you at increased risk of injury.

CrossFit – Saturday Workout of the Day

A) Strength
Overhead Squat
5-4-3-2-1

B) MetCon
9 Snatch Grip Deadlift
6 Hang Power Snatch
3 OHS

Weightlifting Club – Sunday

A) Clean Segment Pull (1″, knee, hip, finish) + Clean Pull 7 x 2 reps

B) Squat Clean, Front Squat, Split Jerk
10 x 1 reps (This does not need to be happy)

C) Pause Split Jerk 3-3-3-3-3 (This should’nt be heavy, hold the recieve position for 2-3s)

Classic CF, Met-Con Class and Gymnastics


Workout of the Day

800m-600m-400m Run
80-60-40 Double Unders
8-6-4 Rope Climb


Met-Con Class

Workout of the Day
20 Minute AMRAP :
30 Zercher Sandbag Squats
100M SPRINT


Gymnastics Class

A) 5-4-3-2-1 Hollow to Arch Roll

B) Snap to Hollow

C) EMOM x21
1) 2 Kip swings + 1 Pull to Hip
2) MU Box Drill
3) Candlestick

D) AMRAP for 12 Minutes
2 Pull Up
2 KTE
2 T2B
*must be unbroken for the set to count.

A Heavy Day To Make All Other Days Jealous!


Workout of the Day

HEAVY DAY
A) Back Squat
5-5-5
B) Sumo Deadlift 8-8-8

C) 100 Bench Press 60kg/40kg
Every time you break 10 strict T2B


Oly Lifting Club

Workout of the Day
A) Burgener Warm Up

B) Skill Transfer Movements
Snatch Push Press
Overhead Squat
Heaving Snatch Balance
Snatch Drop
Snatch Balance

C) Power Snatch 3-3-3-3

D) Squat Snatch 1 rep every 30s x 20 reps total


Structural Strength – Workout of the Day

Our next cycle in Structural Strength is going to to focus on single leg bias. The aim of this cycle is to fix common strength and mobility imbalances found in the hip and lower limbs that impede your athletic performance and put you at increased risk of injury.

AMRAPS on AMRAPS


Workout of the Day

AMRAP for 3 minutes:
9 Power Cleans 60/40kg
9 T2B
3mins Rest

AMRAP for 3 minutes:
7 Power Cleans 70/40kg
7 T2B
Rest 3 mins

AMRAP for 3 minutes:
5 Power Cleans 80/40kg
5 T2B


Met-Con Class

Workout of the Day
Fight Gone Bad Style
Min 1:
DB Hang Power Cleans
Min 2: Slam Balls
Min 3: Sandbag Push Press
Min 4: Dynamic Step Ups
Min 5: Calories on the Rower

1 Minute Rest and repeat for 3 total rounds

Congratulation Anke ! From Intern to Coach


We would like to congratulate Anke on passing through the Thames Internship. Anke has shown true dedication to the program and has spent much of her free time furthering her development as a Coach.

Anke completed her last round of exams just over a week ago, and we are excited to have her join the Team here at Thames!

Anke was first drawn to CrossFit by the variety of the training, the vast potential it offers for athletic development, and the opportunity to compete. She has been training at Reebok CrossFit Thames for 2+ years working hard both as an athlete, as an intern and now as a coach. Anke is a Level 1 CF coach and is looking to further develop herself to be a better version of herself and to better help coach us all.

Congratulations Anke !


Workout of the Day

21-15-9
Handstand Push Up
Power Snatch 35/20kg
Wall Ball

StrongFit Seminar!

StrongFit Seminar At Reebok CrossFit Thames

StrongFit are hoping to make another visit to Reebok CrossFit Thames ! This is amazing news and we are super excited about it! However to ensure we have enough interest can you please either email us or comment on facebook with your email address to let us know you are interested. If we get over 20 names then we can get it confirmed. The aim will be to hold the seminar 16-17th and Coaches week 18th-22nd of September !

The information on both is below.

SEMINARS

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

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


The June Challenge – Yay Burpees!

50 Burpees for time

When: All month!

How: This is a fitness level workout on Beyond the Whiteboard under the ‘Bodyweight’ section, so this is a chance to nudge up that ‘Fitness Level’….Just grab a friend and a timer!

Here are some targets:
To make the 90th percentile males need sub 2 minutes 7 seconds, females need sub 2 minutes 36 seconds
To make the 75th percentile males need sub 2 minutes 30 seconds, females need sub 2 minutes 59 seconds
To make the 50th percentile males need sub 3 minutes 1 seconds, females need sub 3 minutes 33 seconds

James Jowsey comes to Thames


Movement Specialist James Jowsey is back at CrossFit Thames for 2 days to run a injury clinic on the 29/30th June

More info: If you are suffering from persistent niggles and injuries we highly recommend getting some time with James. Coach Phil has been a client himself in the past and continues to utilise James’s knowledge, he has also watched James piece together his wife following a lis franc injury (re: pretty horrendous broken foot).

Sessions contain a thorough 90 minute movement based assessment, after which James provides you with all the homework you need to solve your issues.

You can read more about James through his website

You can book in to see James on the 29/30th June HERE.

Mindset RX’d – Seminar


What this workshop will deliver is a method for overcoming the mental hurdles in between you and where you want to be.

If you’re inconsistent in your training, nutrition or mobility, if you find your mind prevents you from pushing hard enough in WODs, we will teach you our process for fixing that.

If you are someone who struggles with selfdoubt, feeling overwhelmed or just want to get a grip on your thoughts, it will show you how to take a step back and see the situation for what it is – meaning you can choose the action that will help you most.

The seminar will cover the four mindset models and why one size never fits all when it comes down to mindset. Everyone needs a unique approach and the workshop will show you how to find that.

The workshop will be on Saturday 29th July 12:00 to 15:00

More info: Check out the blog Tom wrote for us, or get more information on the registration page here!


CrossFit – Friday Workout of the Day

Strength
A) Thruster
3-3-3

MetCon
B) 21-15-9

Thruster 50kg/30kg
Power Clean 50/30kg

Structural Strength – Workout of the Day

Our next cycle in Structural Strength is going to to focus on single leg bias. The aim of this cycle is to fix common strength and mobility imbalances found in the hip and lower limbs that impede your athletic performance and put you at increased risk of injury.

CrossFit – Saturday Workout of the Day

Old School – Speal vs Khalipa
1-10 Ground to Overhead 70kg/45kg
1 Round of Cindy

Weightlifting Club – Sunday

Macho Man
Every Minute On the Minute x20

3 Clean
3 Front Squat
3 Jerk

The Spotlight Award Goes To Coach McCoy!


Coach McCoy has won our first ever ‘Spotlight Award!’. This is our new monthly award that goes to somebody on the Thames team who best embodies what CrossFit Thames stands for, our values.

During the CrossFit Open McCoy was the driver of our Friday night lights. His attitude, presence and kick ass mentality was the highlight of the week. McCoy made the Friday nights about the gym community and he created a positive and passionate vibe in the evening sessions.

McCoy has also been spending a lot of time re-vamped the Internship Program and he has some fantastic plans he is putting together regarding the Coaching Staff’s continuing development. Again, McCoy’s passion for CrossFit and for helping others be better versions of themselves really shines through.

Well done McCoy!


Workout of the Day

A) 3 Rounds
3 Rope climbs
60 Alt Single Unders

B) 2 Rounds
800m run
3 Rounds of….
1 Lap around a box Pike HS Walk
10 DB Box Step Ups


Met-Con Class

Workout of the Day
21-15-9
Sandbag Thrusters
Slam Balls
Calories on Airdyne


Gymnastics Class

A) 5-4-3-2-1 Hollow to Arch Roll

B) Snap to Hollow

C) EMOM21
1) 2 Kip swings + 1 Pull to Hip
2) MU Box Drill
3) Candlestick

D) AMRAP12
2 Pull Up
2 KTE
2 T2B
*must be unbroken for the set to count.

5Km Row with a twist , Oly Club and Structural Strength


Workout of the Day

Long
Row 5km
Every 5 mins 50 Double Unders and everytime you break 2 burpees.


Oly Lifting Club

Workout of the Day
A) Burgener Warm Up

B) Skill Transfer Movements

Snatch Push Press
Overhead Squat
Heaving Snatch Balance
Snatch Drop
Snatch Balance

C) Hang Snatch Pull + 2 Hang Snatch
1-1-1-1-1


Structural Strength – Workout of the Day

Our next cycle in Structural Strength is going to to focus on single leg bias. The aim of this cycle is to fix common strength and mobility imbalances found in the hip and lower limbs that impede your athletic performance and put you at increased risk of injury.

Heavy Day!


Workout of the Day

HEAVY DAY
A) Deadlift
5-5-5
B) Front Squat 8-8-8

Alt EMOM 12
1:
8 Ring Dip
2: 8 Rope Pull Ups
3: 16 V-Ups


Met-Con Class

Workout of the Day
5 rounds for time:
250m row
10 burpee over the rower
10 DB hang power clean 22/16kg