All posts by Milo

On The Tenth Day Of CrossFit My Coaches Gave To Me…!

A 12 Days of CrossFit Thames Classic peeps! Get in and get it done ! We are nearly there ๐Ÿ™‚

Day 12 is the grand finale, this means after the final workout we will have a Christmas Party at the gym. If you know you’ll be able to attend on the final day in the evening then get yourself registered on Pike13 via the link below!

Register for Our Christmas Party Finisher!!



“Glen”

For time:
30 Clean and jerk 60/40kg
Run 1 mile
10 Rope climb
Run 1 mile
100 Burpees

On The Ninth Day Of CrossFit My Coaches Gave To Me…!

This is the day I’m sure many of you will hate me haha It’s ok I dont mind. Please forward all hate mail to milo@crossfitthames.com



For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters 40/30kg
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters 40/30kg
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters 40/30kg

On The Eighth Day Of CrossFit My Coaches Gave To Me…!

Hey Crew! Before we get into the nitty gritty of the 12 day’s WoD for the day, we asked one of our long-term members to tell us a little bit more about why they do what they do at Thames and here’s what she had to say about it all!

Member Profile – Katha Schaps: National Dragon Boat Racing Competitor

Hi all!

I’m Katha and I’m German by nationality but grew up in Brussels and have been living in London for 3 years. I’m a physiotherapist working in the city and Canary Wharf.

My main sport is Dragon Boat racing which most people only know as something you’d do as a charity event (it’s a real sport, I promise!). I started Dragon Boating in 2011 while living in Singapore and since moving back to the UK I’ve been part of the GB national team.

I picked up Crossfit to get stronger on the boat and the results showed in my time trials, I got so much faster! Last year I travelled to Kunming, China for the Dragon Boat World Champs and it was hands down the best sporting experience I’ve ever been through! Our ladies crew exceeded all expectations and we won a Bronze medal over 200m against some fierce competition.

Since this year I have been assistant coach at my local Dragon Boat club ‘Raging Dragons’, which is based at Dockland Sailing and Watersports Centre (just around the corner!). The team has had a fantastic season and we won the mixed league and came third in the ladies league. We are always recruiting for new team members so if you’re interested in giving it a go please get in touch with me or the club. The potential to make it to GB level is very high for anyone who is strong!

Find out More about The Raging Dragons!


I can hear the burst of excitement from some of you already! As pumped up as some of you may be for this one remember you have been through a lot already with the 12 days so don’t be afraid to take it a little easier if needed. DO NOT HURT YOURSELVES chasing a PB or something cray today. Enjoy it and have fun ! ๐Ÿ™‚

Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. A failed rep counts as an attempt.

On The Seventh Day Of CrossFit My Coaches Gave To Me….!

Sunday today gang so take the time to hit up some mobility at home or wherever you are today and get to bed early for the last 5 days going forward !

Some ideas for mobility work check out:
Hips Don’t Lie with Christine the box yogi ninja

Overhead Mobility work with Coach James!

The Pigeon pose with Christine !



“The Ghost”
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

On The Sixth Day Of CrossFit My Coaches Gave To Meeee…..!

Todays piece is going to be Spicy! But once you get over this hurdle you are going to be at your half way mark ! Woohoo!

With that said take this weekend to get some work in with that mobility and recovery work that you neglected because work was busy.



Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans 82.5/55kg

On The Fourth Day Of CrossFit My Coaches Gave To Meeeee…..!

Day four of the 12 days gang and things may be getting a little bit sore ! Remember not every day has to a 100% if things are feeling spicy for you , dont be afraid to scale something or take it a little slower on some days to get through all 12 days. You simply cant complete this going 100 every day! The 12 days is a CHALLENGE ! Dont be afraid to take a rest day if you need it. Again we are all on different journeys guys and some are further along than others. Ego at the door.



Complete as many rounds as possible in 28 minutes of:
9 Overhead Squats 52.5/35kg
1 Legless rope climb beginning from seated position
12 Bench Press 52.2/25kg

On The Second Day Of CrossFit My Coaches Gave To Meee…!

Make sure you are hitting up some good mobility throughout the day especially if you are looking at getting through the challenge completely! Even if not and you are pushing yourself more than usual then its going to be important to keep you in your best state and increase your chances of success! You don’t cut corners on the WOD , don’t try to cut corners on the recovery! Get it done!

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32/24kg

On The First Day Of CrossFit My Coaches Gave To Me..!


Ok gang time is here for the 12 Days of CrossFit to start !

Final things you should know!

1. As ever it is a bit of a challenge to do all 12 Days so to give you a little incentive we are offering you a free 30 Minute PT if YOU finish all 12 days.
2. With it being the 12 Days of CrossFit it means that there will be NO Oly Club again until 16th of December.
We will have Met-Con classes ON Still but they will be “MetCon” Esq versions of the WOD.
3. The WODs will be posted individually each evening at 2030 when the last class of the day ends on both the blog and on Instagram ๐Ÿ™‚
4. The 12 Days is a challenge. If you need a rest day then take it! Or take a day a little slower if you really want to finish it. We are all on different journeys and at different levels of fitness. Push yourself but don’t break yourself!


Workout of the Day

“Bert”
For Time

50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees

Changes in Ownership at Reebok CrossFit Thames – Coach Misty !


Hi everyone,

Iโ€™m not sure how fast the rumour mill has worked this time round, but as everything is official now, I can finally share exciting news:-)

As you may be aware to varying degrees, Phil has left for the US to start a new adventure with Maria and his tiny human. I know they have kept 1864, but fortunate for me, Phil was looking to sell his stake in Thames.

So I have decided to take a leap and call a tiny part of London my own. Yes the gym really is my home now, and Im so happy to announce that Iโ€™m a new owner in Thames.

Iโ€™m thrilled to be more apart of a team and community that I value so much already. Also super excited and really looking forward to being able to continue to add value to our awesome Gym and hopefully just make it better and better.

If you have any questions or concerns, please donโ€™t hesitate to message me or chat to me at the gym. ( misty@crossfitthames.com)

Xx Misty


Programming for Week 2 of 5

Monday

A) Split jerk
20 Minutes to build to a heavy double

B) Metcon
2 Rounds:

400m Run
50 Push Press 35/25kg
10 Lateral Burpees Over The Bar

Tuesday

Classic CrossFit

A) Every 2min. x 8 Rounds:
10/7 Cal Bike/Row Sprint
5 Deadlifts (climbing)
Start at about 50-60% and build up to 80-90%

B) 10min. AMRAP:
10 DB Front Rack reverse lunges
10 Pull-Ups

C) Midline Work:
2-4 Rounds:

30 Sec. L-Sit
1min. Plank with 20/10kg Plate
Rest 1min.

Metcon

(0-15min.)
50-40-30-20-10
Wall Balls 9/6kg
*15/12 Cal Row after each set

(17-36min.)
10-20-20-40-50
Cossack Squats with a 16/12kg in goblet hold
Push-Ups
* Max Sit-Ups in remaining time

Wednesday

A) Power Clean
12 Mins to hit a heavy power clean for the day

B) For TIME!
40 Cal Airdyne/Row
30 Toes to bar
20 Wall Balls 20/14
10 Power Cleans 70/50kg
5 Muscle Ups
10 Power Cleans 70/50kg
20 Wall Balls 20/14
30 Toes to bar
40 Cal Airdyne/Row

20 Minute Cap
(This is a gift for everyone who chose the red WOD for the first interclass throwdown WOD ๐Ÿ˜› , you’re welcome – Coach Milo ๐Ÿ˜› )

Thursday

Classic CrossFit

A) Front Squat
5 reps @75%
3 reps @85%
1 rep @95%

B) 15min. EMOM:
Min. 1)
200m Run
Min. 2) 15 Toes to bar
Min. 3) 5 Front Squats (off the ground 80/60kg)

MetCon

EMOM x 24min. (6 Rounds)
Min. 1)
15 DB Bench Press 45/25
Min. 2) 50 Double unders
Min. 3) 15 Weighted Sit ups
Min. 4) 10/7 Cal Bike Sprint!

Rest 4min.

For Time: (CAP: 10min.)
40-30-20-10
American KB Swings 53/35
Push-Ups

Friday

A) Snatch
Spend 15-20minutes today really working the snatch. If you are advanced then try and hit a heavy 3 rep, “Touch and Go.” I want newer athletes working on 3 position snatches at lighter weights. (above the knee, below the knee, and from the floor) While doing 3 positions, be sure to take your time at each position and concentrate on a good sweep. Lats tight!

B) 5 Rounds:
10 Cal Row
10 Bench Press 60/35kg

immediately into;
5 Rounds:

10 DB Push Press 22/16kg
10 DB Hang Power Cleans 22/16kg

immediately into;
100 Double Unders

Time CAP: 15min.

Saturday

Partner WOD Fun is back!

For time:
10 rounds of:

15 Wall Balls 20/14
9 HSPU’s
3 Power Cleans 100/70kg

then,

50 Cal Bike/Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
50 Cal Bike/Row

then,

400m Farmers Carry with 2×32/24kg KB