All posts by Milo

Weekend WODs & Events

Yoga for Athletes, Saturday 1-2pm

This week we’re going to work on mobilising the spine through all sorts of twists, as well as a couple of backbends to release the lower part of the spine. Be prepared to get those obliques to work and challenge your balance crew!

October Challenge


This months challenge is set ! Max Rep Push Ups for one set. As soon as anything other than your chest hits the floor your set is done. Full lock out at the top of the movement and midline engaged. No sagging of those hips! You CANNOT rest in the down ward dog position.The only rest you can take in in the top plank position. Grab a judge and get pushing!


Kilos for a Cure – Saturday 21 October, from 9am


Every October for the past two years, CrossFit 1864 has hosted Kilos for a Cure, a charity event to raise money for Breast Cancer Now. For the event, the participating athletes (both from our box, other boxes in London and also a few weightlifting gyms), took on “Grace” and found their one rep max clean and jerk.

Prizes from our sponsors, including Kitbox, SGF speed ropes, Built up North, Whatever it Takes and Icon Nutrition, were awarded to the fastest Grace and the heaviest clean & jerk in beginner, intermediate and advanced divisions, as well as prizes for the best dressed athlete and the spirit of the event. In total, we have raised well over £4000 for the charity!

We have recently confirmed the date for the event this year, and I have dreams of making it bigger and better – the more athletes we have involved, the more money we can raise for charity.

To find out more and get registered please check out this page!


Halloween partner workout with MANDATORY FANCY DRESS


Friday 27th October
We will be having beers, Halloween games, treats and maybe a monster mash after some ‘pumpkin juice’😉

We’ll get the beers in so you just need to bring some Halloween themed treats/dishes for the Halloween buffet!!!

People can arrive for 6pm we’ll aim to start for 6:30pm


CrossFit – Friday Workout of the Day

A) 5×3 Power Clean

B) 15 Minute AMRAP:
30 Russian KB Swings
15/15 KB Russian Twists
30 Push Ups

CrossFit – Saturday Workout of the Day

Fight Gone bad Style WOD , 3 Rounds Of:

Min 1: Wall Balls
Min 2: Rebounding Box Jumps
Min 3: Sandbag Push Press
Min 4: Sandbag Over the shoulder
Min 5: Pull Up
Min 6: Rest

Weightlifting Club – Sunday

WEEK 3

A) Clean
6 x 2@ 80-85%

B) Clean pulls
5 x 2@ 100-105%

C) Split jerk doubles
6 x 2@80-85%

D) RDLs
3 x 5@ by feel

Back Squat and Bench

Workout of the Day

A) 3×5 Back Squat

B) Bench Press
40 Reps, break up as you want.

C) For Time!
50 Calorie Row or Airdyne
50 Burpee Box Jumps
50 Calorie Row or Airdyne


Met-Con Class

4 Rounds each for time:
30 Kb swings 32/24kg
25 Burpees
30 Ab Mat sit ups

* Rest 90 Seconds between rounds


Structural Strength – Workout of the Day

A) Lower Body Accessory

3 Supersets
A1) Dumbbell box step-up: 10 per side, 3 second controlled decent each rep
A2) Glute bridge with band at knees: 20 with 2 second hold at the top
A3) Strict knees to elbows: 15 reps in as few sets as possible
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

B) Upper Body Accessory

3 Supersets
B1) Single arm dumbbell strict press: 10 per side
B2) Batwing row: 6 reps with 6 second hold at the top
B3) Banded pull aparts: 20
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

C) Finisher
Every 3 minutes for 12 minutes
20 Death march immediatley into 20 Dumbbell walking lunges

Yoga for Athletes

The number 1 reason I hear people give for not doing yoga is…’I’m not flexible enough‘.

A common misconception, yet hardly a surprise if you consider how yoga is often portrayed on social media – part-time contortionists wearing overpriced gym gear (soz, activewear) throwing seemingly impossible shapes to a stunning backdrop underpinned by some deeply meaningful caption…and all you need to do to get there is radiate from the heart space and breathe into dem ribs while lifting your right kneecap…Um, what the hell?! Exactly.

So firstly – scrap that. All you need to bring to my classes is an open mind (as you might just surprise yourself), and a willingness to work on yourself – which you already have, clearly, by coming in to get the work done at the gym day in, day out. Awesome!

The Sanskrit word yoga means to yoke, or to unite. In other words, we’re working on establishing, and strengthening the connection between mind and body through the practice of asana (the postures), as well as a number of breathing techniques (pranayama) I will introduce you to.

What can you expect from my classes? I aim to create a space where every body feels welcome, and where you leave feeling better than you were when you came through the door. Just as in CrossFit, modifications for the individual poses are available – except in yoga we don’t call that scaling, we refer to it as kramas, or stepping stones.

While yoga certainly is a spiritual practice, it is not affiliated to any religion, and it is entirely up to you what that does – or doesn’t – mean to you or how you define it for yourself. Perhaps you’re simply coming in for a good mobility sesh or because you want to become more ninja in general (because improved proprioception – see below). That’s absolutely fine, however I guarantee you that if you stick with your practice, you will notice some profound changes in yourself on several levels. Don’t knock it till you’ve tried it!

I plan my classes around specific muscle groups, with a strong emphasis on correct alignment, offering you hands-on adjustments where indicated to ensure you get the most out of your practice.

‘Okay fine, but how’s it going to help me in the gym?‘ I hear you ask. Over the coming weeks, I’ll be addressing this in terms of proprioception (i.e. joint position and motion in space), breathing strategies, movement efficiency, injury prevention & recovery. So keep an eye on the blog for further info on all that – if you have any specific questions in the mean time, please feel free to throw them at me via my website, which you can find at www.yogishapes.com, or come have a chat when you see me at the gym.

What?: 1h Yoga for Athletes
When?: Saturdays, 1-2pm
How much?: Included in your membership, £10 drop-in for non-members, bring your friends!


Today will be a strongman WOD, however it is can also double as an active recovery day.

If you are going to miss (or have missed) one of the other strength days this week then this is the great opportunity to stress your body in a different and extremely effective way. Done correctly, going heavy on a yoke carry is perfectly safe and a great overload to get your body used moving large loads.

If you are on a active rest day then you can lower the loads and prioritise the skill of the movements and keeping your midline engaged.


Workout of the Day

A) Yoke Fun
Build up to a heavy 2 lengths

B) In groups
10 Rounds of:

50ft Heavy Yoke/Sandbag Carry
50ft Heavy Farmers Carry


Oly Lifting Club

Workout of the Day
WEEK 3

A) Snatch
6 x 2@80-85%

B) Snatch pulls
5 x 2@ 105%

C) Back squat
5 x 2@80-85%

D) Bent over rows
3 x 8@ by feel

Deadlifts and Pull Up Strength Work


Hey Crew !

Day 2 is in!
Deadlift is exactly the same as the Squat however the aim will be to add 5kg each time. Same principle, if you race too much at the beginning then you wont get the full bang for your buck at the end of the cycle.

Recommended starting weights , for people under 115kg for 5 then start around 70-75%. For those over we recommend you start around 75-85%. Reason being 5 kilos is a much smaller increment for you than it is for those under the 115kg. For those under 115kg getting rubbed the wrong way because you want to start at 85% “cause you’re a badass” just don’t. Its coming ! Put in the work and you’ll get there if you want to.


Workout of the Day

A) 3×5 Deadlifts
Superset with 3x max effort Pull Up*

*If you havent got Pull Ups you are doing the following for 3 rounds:
8/8 DB Row
Max Chin Over the hold
No rest between movements, go as heavy as you can on the DB Rows

B) 8 Rounds of :
5 Behind the neck press (U.B)
10 Ring Rows
10 Wall Ball Sit Ups


Met-Con Class

Workout of the Day
3 Rounds
800m run
20 Single arm DB clean and jerk 22/16kg (10 each arm)
25 wall ball shots 9/6kg

Then:
1 min max effort push ups
1 min rest
1 min max effort ab mat sit ups
1 min rest
1 min max effort kipping pull ups


Structural Strength – Workout of the Day

New Cycle kicks off today! Somebody building type movements and accessory work that will help you and compliment everything you are doing in the main gain train classes!

Gain Train Has Arrived !


Hey Crew !

Day one today of the new Strength cycle. This will be a very straight forward program to get us started. I’m very excited to be working with you all on your fitness journey. If you have any questions about the programming now or later don’t hesitate to get in touch with me and we can talk shop.

With this program much like with any other you get what you put in. I just want to reiterate the point one last time on the importance of following the program especially at the beginning when it may feel easy with some of the weights. Instead in the early weeks of the programming focus on moving the barbell as well and as fast as you can. Don’t rush adding on weight and keep the steady increase over time which will give you much better gains down the line rather than hitting a wall because you want to be stronger “right now”. Save the cookie today and have two tomorrow 😉


Workout of the Day

A) 3×5 Back Squat
B) 3×5 Seated DB Press

C) 12 Minute Amrap
10 KB Swings 24/16kg
10/10 Bulgarian Split Squats Goblet hold (Same Weight as above)

Saturday Yoga , Halloween WOD and Fancy Dress!

Swole & Flexy – Yoga for Athletes at CrossFit Thames

In this week’s yoga class, we will focus on hip openers, to complement the new programming cycle which kicks off with heavy backsquats on Monday – ass to grass crew! If you haven’t heard of the double pigeon pose before, you’ll be making friends with it on Saturday, oh yeah! The class runs from 1-2pm, please sign up here via Frontdesk! Bring your own mat, or get down on the gym floor – see you there!

October Challenge


This months challenge is set ! Max Rep Push Ups for one set. As soon as anything other than your chest hits the floor your set is done. Full lock out at the top of the movement and midline engaged. No sagging of those hips! You CANNOT rest in the down ward dog position.The only rest you can take in in the top plank position. Grab a judge and get pushing!


Kilos for a Cure – Saturday 21 October, from 9am


Every October for the past two years, CrossFit 1864 has hosted Kilos for a Cure, a charity event to raise money for Breast Cancer Now. For the event, the participating athletes (both from our box, other boxes in London and also a few weightlifting gyms), took on “Grace” and found their one rep max clean and jerk.

Prizes from our sponsors, including Kitbox, SGF speed ropes, Built up North, Whatever it Takes and Icon Nutrition, were awarded to the fastest Grace and the heaviest clean & jerk in beginner, intermediate and advanced divisions, as well as prizes for the best dressed athlete and the spirit of the event. In total, we have raised well over £4000 for the charity!

We have recently confirmed the date for the event this year, and I have dreams of making it bigger and better – the more athletes we have involved, the more money we can raise for charity.

To find out more and get registered please check out this page!


Halloween partner workout with MANDATORY FANCY DRESS


Friday 27th October
We will be having beers, Halloween games, treats and maybe a monster mash after some ‘pumpkin juice’😉

We’ll get the beers in so you just need to bring some Halloween themed treats/dishes for the Halloween buffet!!!

People can arrive for 6pm we’ll aim to start for 6:30pm


CrossFit – Friday Workout of the Day

“Nate”
AMRAP for 20 Minutes:

2 MU
4 HSPU
8 KB Swing

CrossFit – Saturday Workout of the Day

A) 3 Rep Max Power Clean

Or A make up session from the week with the lifts for the cycle. Aka Backsquat or Deadlift instead of Power Clean.

B) 30 Second Max Calorie Airdyne

Weightlifting Club – Sunday

WEEK 2

A) Snatch + Hang Snatch
6 x 1+1@75-80%

B) Snatch pulls
5 x 2@ 100%

C) Back squat
5 x 3@75-80%

D) Bent over rows
3 x 8@ by feel

Testing Day 4: 5 Rep Max DeadLift & Max Pull Ups

Workout of the Day

A) Deadlift 5 Rep Max

B) Max Rep Pull and or Chin Up


Met-Con Class

3 Sets:
30/25 Cal Row
30 box jump overs 32/24
30 Sandbag Squats
*3 min rest between sets


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.

Testing Day 3: Recovery Day Or Make Up Session


Workout of the Day

Active Recovery
Alt EMOM 30 Minutes:

10/8 Cal Row
10 Burpee
35 Double Under
8 DB Snatch 22/15kg
10/8 Bike
8 Wall ball Sit ups


Oly Lifting Club

Workout of the Day
WEEK 2

A) Clean
6 x 1@ 75-80%

B) Clean pulls
5 x 2@ 100%

C) Split jerk doubles
6 x 2@75-80%

D) RDLs
3 x 8@ by feel

Testing Day 2 : 2km Row


Testing day 2 is upon us ! Embrace the suck and get those cardio gainz! 😛

Share your tips for the WOD in the comments section for those following you!


Workout of the Day

Row 2km
with Death by burpees


Met-Con Class

Workout of the Day
4 Rounds For Time:
400m run
16 DB STOH 22/16kg
16 burpees


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.

Testing Week!

Testing Week Day 1 !

Testing week is upon us crew. Time to set yourselves ready for the next cycle which if you still havent heard about what we are doing then you can check our YouTube video for the aims of the cycle for each class with Coach Phil, Milo and Alan here!

And you can also check the blog on some more specifics and training day template with Coach Milo’s Blog here!

For the testing week we have slightly altered it so we can get some new and usable numbers for you for the cycle and as we do with mobility so we can test and the re-test to ensure you are making the gainz you want to. Here is what we are testing:

Monday
5 Rep Max Back Squat

Tuesday
Row 2km
with Death by burpee

Wednesday
A make up day if you missed Monday/ Wednesday Or “Active Recovery”
Alt EMOM30
10/8 Cal Row
10 Burpee
35 Double Under
8 DB Snatch 22/15kg
10/8 Bike
8 Wall ball Sit ups

Thursday
A) Deadlift 5 Rep Max

B) Max Rep Pull and or Chin Up

Friday
“Nate”
AMRAP20
2 MU
4 HSPU
8 KB Swing

Saturday
A) 3 Rep Max Power Clean

B) 30 Second Max Calorie Airdyne

Or A make up session from the week with the lifts


Workout of the Day

5 Rep Max Back Squat