All posts by Milo

Changes in Ownership at Reebok CrossFit Thames – Coach Misty !


Hi everyone,

I’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 I’m a new owner in Thames.

I’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 don’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 😛 , you’re welcome – Coach Milo 😛 )

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

Next Cycle Focus – Coach Milo


Hey Thamesians !

Well done to everyone for all your hard work on the last cycle and so many PBs it was amazing to see!

For the next cycle as we previously discussed we will be hitting some of the Oly Lifts a bit more. We have set the foundation on the previous cycle. Hence all the overhead squats to help you prepare for this cycle coming in now. If you missed the last cycle then fear not we have still got you covered and if needed we can reign things in a bit for you.

Going forward we will be snatching , power cleaning , and or clean and jerking on the regular along with some set percentage work on Front squats !

For the other lifts now that we have some bigger numbers set in (Congratulations again on all those PBs !!!). Now we need to work on repeatability with those new numbers and getting used to moving them regularly and sometimes under some stress. Remember the golden rule! We need to stress to progress! 

So you will now see some extra work in on some of the lifting days such as deadlifts , presses , push press etc. As an example on Deadlift day we may have an every 3 minutes do a 200m hard run straight into a set of 3 deadlifts at a low percentage. On round two you would add weight to the deadlift and build as you go.
Again the reason behind this is to stress you a little while still maintaining that good posture and position but not so much so as just throwing a really heavy weight it a workout where we know eventually you’ll just break down and form will disappear.

For the Snatch , Clean and Jerk Days we wont be doing that however so we can really build some good technique work in and focus on positions. If you are ninja then you will have the chance to go heavy as long as form maintains.

Also be prepared for some burner workouts coming your way. I have added in a lot of midline work too this cycle round for you to get stuck into. Some may be more challenging that you think so make sure you don’t skip over it !

Due to nature of this cycle it wont be as long as the last one , this cycle will last 5 weeks.

For those of you who asked for some more benchmark WODs during the week and not just the weekend then keep your eyes peeled! I think you are going to enjoy some of the ones we have picked out for you and a few that you know well with our little spin on it 😛 #HowBadCanItBe?

As ever gang if you want to get geeky over the programming then you can find me on all the social media channels or email me at milo@crossfitthames.com !

Enjoy! 🙂


Monday

A) Every 4min. x 5 Rounds:
200m Run
5 Snatches (Climbing)
Remember that this is sets of 5, so it’s not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine.

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

Strict Pull-Ups
Strict HSPUs

*Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be:
1.) kip all of it
2.) 10 Rounds of just 3 reps each to keep you moving
3.) Only kip 1 movement

Tuesday

A) Front Squat
5 x 65%
5 x 75%
Max reps at 85%
*try to get more than 5

B) Teams of 2
5Km Row !

Metcon

EMOM x 5min
10/7 Cal Bike
EMOM x 5min
20/15 Push Ups
EMOM x 5min
12/9 Cal Row
EMOM x 5min
15 KB Swings 32/24kg

-Rest 5min then;

10min. to finish:
40-30-20-10
DB Bent Over Row
80-60-40-20
Russian Twists with 10kg plate

Wednesday

…at the 0:00
AMRAP 8:

400m Run
30 Russian KB Swings 32/24kg

…at the 10:00
AMRAP 8:

20 Cal Assault Bike/ Row
30 DB Shoulder to overhead 22/16kg

…at the 20:00
AMRAP 8:

400m Run
20 KB Front Rack Lunges 24/16kg (or use sandbags for the lolz 🙂 )

…at the 30:00
AMRAP 8:

30 Cal row/AD
20 Bench Press 50/35kg

Thursday

A) Power Clean
10 Minute EMOM

3 Minutes of 3 reps
3 Minutes of 2 Reps
4 Minutes of 1 Rep

The sets of 3 and 2 are touch and go. Hold onto that bar! We want solid reps , so if you look like an octopus on acid its too heavy!

B) Alternating EMOM for 16 minutes
Min 1)
16 Wall balls 9/6kg
Min 2) 16 Alt DB Snatches 22/16kg

Metcon

EMOM x 35min: (5 Rounds)
Min 1:
12/10 Cal Row
Min 2: 15 DB Bench Press 20/10kg
Min 3: 12/10 Cal Bike
Min 4: Max DB Skull Crushers
Min 5: 60 Double Unders
Min 6: Max Bicep Curls with 20/16kg bar
Min 7: Rest

Friday

A) Bench Press
5 x 5 Bench @75-85% of 1RM

B) For Time: (10min. CAP)
30 Muscle Ups
*5 DB Thrusters 22/16kg EMOM until time CAP.

If you havent got Muscle ups yet we are focusing on the pull element so we want either 100 pull ups or 50 Chest to bars or 100 Strict as possible ring rows.

Saturday

Partner WOD for Time:

2 Rounds:
50 Cal Row/ AD
25 Snatches 50/35kg

2 Rounds:
400m Run (100m intervals)
25 Handstand Push Ups

2 Rounds:
50 Cal AD/Row
25 Thrusters 60/40kg

Recovery – Coach Milo

Last time we went over how sleep is the number one performance enhancing activity we can do. So if you haven’t read that then go do so here before continuing on. If you don’t have time to read both then read that! 🙂

Ever feel like you’ve been totally beat? No drive, wanting to just say “f*ck it” and stay home, or just walk your dog and call it a workout? Quite often, when you consistently train hard, you will have days when hitting the gym sounds like the worst idea ever. But, is that to be expected? Or, is there a way for you to train “smarter AND harder” without feeling like crap?

If you are hitting this wall then instead of thinking this program isn’t right for me or that blaming it on some external stressor, instead look at your recovery. The programming and training that we do here is tough and you all “get after” it non stop but very few of you are willing to recover as hard as you want to work. Which leaves you feeling like crap either a day in or 2 weeks. But at some point it will hit you.

If you want to sustain training for the long term you need to hit that balance right for you. We all have different stressors in our day to day lives which can make it difficult. Some good some bad but all will be affecting you in different ways which if not managed can lead to hitting plateaus or worse yet, injuries.

So how do we manage the recovery process ?

Each of these elements deserve a blog of their own so I’ll get working on that but in the mean time I’d say you should focus on 4 things:
1. Sleep (read the blog!)
2. Nutrition
3. Rest
4. Stress

1 Sleep
Simple. Go read the blog and go get some sleep! 🙂

2. Nutrition
Proper nutrition can be a hard thing but it doesn’t need to be complicated. Eat enough calories to fuel the work , base intake on ability to recover and body composition.

3. Rest
Don’t mistake activity for achievement. Just because you feel ok or you want to do another WOD or redo another qualifier again doesn’t mean you should or that its a sustainable training plan for you.
The rest is actually a training means which is just as important as muscular work, so that it should be employed skillfully” – Verkhoshansky, Yuri, and Mel Cunningham Siff. Supertraining. Verkhoshansky, 2009.

4. Stress
Address it. Do what you need to to reduce stress , whether at work or at home or even self imposed. Again not easy but first you need to recognise it to address it.

Whether you are working towards getting stronger, jacked, or increasing speed, your guiding light should be recovering from your training right. We can do a lot for you but it’s on you to apply the intended rest that supports the desired adaptations of these programs. Ask yourselves what are your goals and what are you willing to put into it both in and OUT of the gym.


Week 5 – June 18th – June 23rd

Monday

A) Deadlift
5 @ 65%
5 @ 75%
5+ @ 85%
AMRAP @ 65%
Superset with:
4 x 10 BB or Banded Glute Bridge

B) 21-15-9
Muscle Ups
SA DB OHS 22/16kg

Tuesday

A) Overhead Squat
5 @ 65%
5 @ 75%
5+ @ 85%

B) 5 Rounds:
400m run
30 Box Jumps 24/20
30 Wall Balls 20/14

Wednesday

Strong Man Work

A) Build to a heavy Yoke Carry

B)3-5 Sets Of a Lunge complex
4 Reverse Lunges Per Leg
4 Forward Per leg
4 Step Ups Per leg on a Knee height box

*Between each set complete
10/10 Heel Elevated Heel Bulgarian Split Squat
20 Sec L’sit/Tuck Hold
15 Hamstring Curls
Heavy carry of Choice

Thursday

A) Shoulder Press
5 @ 65%
5 @ 75%
5+ @ 85
AMRAP @ 65%
superset with
5 strict toes to bar

B) 8 Sets:
:30 AMRAP Floor Press DB/KB
:30 rest
:30 AMRAP Ring Row
:30 rest
:30 AMRAP Cal Row
:30 rest

Friday

A) Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%
AMRAP @ 65%

B) 4 Sets:
3 Min AMRAP
8 Burpee
6 Power Clean 70/50kg
*3 min rest

*Note – The gym is closed on Saturday and Sunday due to the Affiliate Solutions Seminar, but if you have access to a facility and want to get after something, here it is!

Saturday

1km Row
750m Row
500m Row
250m Row

Between each effort complete :
20 Ring Dips
20 Sit Ups
50 Double Unders

Sleep articles for further reading!

How Does Poor Sleep Affect Our Ability To Learn?

1. A study conducted by a team of researchers from the University of Zurich examined the effect of disturbed deep sleep on the brain’s ability to learn new things.
2. The motor cortex of the brain is responsible for developing and controlling motor skills and deep sleep (SWS) is key for memory formation and processing, as well as restoring the brain after a day of activity.
3. The researchers found that after a night of perturbed deep sleep, participants best performance on a learning motor task was equivalent to their worst performance after a night of normal sleep.
4. The researchers concluded that, when deep sleep is manipulated, neuron synapses do not rest as they normally would, which inhibits neuroplasticity. Meaning, the brain is unable to cement the memory of any learned skill from the day.
5. This is the first time that a study has proven the causal connection between deep sleep and learning efficiency.

Read full article here!


How To Wake Up To Your Creativity

1. During REM sleep, heart rate and respiration accelerate, and brain activity, as measured by EEGs, increases too–a function of dreaming.
2. Most REM sleep comes in the last 4 hours of sleep.
3. If you have an idea about a simpler solution and it’s been working itself out in your head, you still tend to use familiar logic. When you sleep, the better answer has a chance to emerge.
4. In the waking and NREM states, information travels mainly from left to right, consistent with the idea that the left brain controls the right. During REM sleep, however, there is no preferred direction.
5. The hormone cortisol rises during REM, which is thought to encourage the unbinding and rebinding of images that can define dreams. The brain dislikes fragmentation, so it weaves in narratives. This gives rise to novel thinking.

Strategies for boosting creativity from sleep:
1.
Keep a journal by your bed to log dreams
2. Avoid alcohol and caffeine, since they scramble the NREM and REM cycles
3. Pre-bedtime priming — ie. contemplating a problem you’d like to solve — increases the likelihood that sleep will bring some answers

Read the full article here!


The Shorter You Sleep, The Shorter Your Life: The New Sleep Science

1. Matthew Walker, the director of the Center for Human Sleep Science at the University of California Berkeley, believes that we are in the midst of a “catastrophic sleep-loss epidemic.”
2. Why are we so sleep deprived?
– Lights 24/7 in big cities
– Work demands and commuter times
– Alcohol and caffeine
– Sleep is synonymous with laziness
3. Advice for successful sleep habits: Go to bed and wake up at the same time everyday.
4. Adults 45 years or older, who sleep less than 6 hours a night, are 200% more likely to have a heart attack or stroke in their lifetime compared to those sleeping 7-8 hours a night.
5. One night of modest sleep reduction will speed the rate of the heart, hence increasing blood pressure.
Sleep has a powerful effect on the immune system which can affect our cancer-fighting immune cells. Too little sleep can also significantly raise your risk of developing Alzheimer’s.

Read the full article here!


Oly club – Deload Week

Wednesday

A) 6 sets of the complex @ RPE 7:
1 x Power clean
1 x Front squat
1 x Split jerk
B)Pause Back squats
5 x 2@60-70%
C)RDLs
3 x 8
D)Chin ups(weighted)
3 x 5

Sunday

A) 6 sets of the complex @ RPE7
Snatch + Hang snatch+ High hang snatch
B) Back squats
5 x 3@70-75%
C) Behind the neck split jerks
4 x 2@ 70-75%

Winning desired so sleep is required – Coach Milo

Sleep

Let’s be clear out the gate. Sleep is the Number 1 performance enhancing activity that we can do for EVERYTHING we do. Regardless of your training program or how hard you push yourself, if you aren’t recovering as well as you could then you simply aren’t going to perform to your max potential.

Now, I hear you already saying either “I work fine on 5-6 hours so don’t tell me to get 8” or “I’m too busy to get 8 hours”.

Ok, let’s deal with the I am fine with “Insert number” hours gang first. The best description of this I’ve heard is “that is a testament to the human resiliency and determination than it is to human performance”. No question, you WILL perform BETTER on more and better quality sleep. Guaranteed.

Now for the “I don’t have time” crew. Ok, I reckon there may be a few of you out there who this MAY apply to, but for most you’re lying to yourself. Stop watching TV and go to bed. Whatever it is that you are filling your evenings with you are making a CHOICE to not get 8 hours of sleep. IF you are that very very small minority (I’m talking newborn baby, or work a million jobs minority) who genuinely cannot get 8 hours then let’s make the 6 hours you do get the best possible quality.

“Quality over quantity”

So, whichever camp you fall into I would suggest making changes over a longer period of time rather than reading this and thinking “F**k yea!”, making a ton of changes and two days later saying “F**k this!”.

I’ll hit you with the top 4 that will give you the most bang for your buck.

1. Create a routine
2. Be consistent
3. Blue light (aka stop scrolling instagram and Facebook in bed before sleeping!)
4. Environment clean up

Create a routine

Creating a routine may seem like an odd one to be at the top of the list but it’s what will create that Pavlovian response, i.e. a specific response (sleep) to a specific stimulus (the routine). If I drink my protein shake, have a warm shower, brush my teeth and get into bed and read an easy book, I get sleepy. By repeating that routine day in and day out, I have conditioned my body to automatically know that routine means sleep and it gets straight to it. A conditioned routine will also help your brain start to drown out the white noise of the day from work, or whatever might be stressing you.

Be consistent

This kinda falls into a similar category as the routine, but focusses on TIMING. For some of you working different shift patterns day to day or week to week or who have young children, consistency may be difficult. However, where possible try to go to bed at set times and wake up at set times regardless of what you have on the next day. If you are travelling then try to stick to said routine above. Just because you are travelling doesn’t mean it all goes out the window. The environment may have changed but the pre-bed routine doesn’t need to. Be consistent and keep control of what you can.

Blue light

You all knew this one was coming as soon as you saw an article about sleep. Apple aren’t stupid and neither is Instagram/Facebook. Why do you think your phone is filled with the same blue lights that you can find at slot machines in Vegas? Because it’s proven to make you want to look at it for longer and crave it. That light messes with your brain waves and therefore your sleep patterns. Make sure that before you start your pre bed time routine you put your phone aside and out of reach from your bed. If you have an iPhone you can get it to automatically “warm” up the temperature of the screen for you when the sun goes down, which helps limit the addiction to a degree – but still, better to get it out of sight to get it out of mind. If it’s your alarm, double win! Now you have to get up to turn it off in the morning, so reduced risk of hitting snooze!!

Environment clean up

This is where most people get lost. There’s so much research out there that says if you sleep in a cool dark room with zero noise you will sleep better. And that’s 100% true. However humans being humans when we look at the changes we need to make and the list gets extensive, we and instead you do nothing and then forget about it all together.

This time look at the list and make one dedicated change.

Get some black out curtains. To completely cut out any ambient light, or at least dramatically reduce.

Cool temperature. There will be some individual preference here but studies show between 16-20 degrees celsius is optimal room temp for sleeping.

Noise. If you live anywhere near us then chances are high that you have cars driving by and we can’t change that – but that background noise you will adapt to. Any other noise should be in your control. If your other half is watching TV then ask them to turn it down etc.

You are spending a lot of time and money working out, trying to be the best version of yourself, chasing goals at work and so on … basically trying to be an awesome human at everything and anything you do. Don’t cut yourself short on the best performance enhancer there is for all of the above with not getting enough sleep.

Monday

A) Shoulder Press
5 @ 65%
3 @ 75%
1+ @ 85%
AMRAP @ 65%

B) Tabata: 8 x :20 on, :10 rest at each exercise
1)
Ring Dips/Push Ups
2) DB Z press
3) Burpee
4) Hollow Rocks
*:60 rest between each of the 4 sets.

Tuesday

A) Back Squat
5 @ 65%
3 @ 75%
1+ @ 85%
AMRAP @ 65%

B) 22 AMRAP
20m OH walking lunge KB/DB
:20 L-sit accumulation
15 T2B
*EMOM 3 burpee

Wednesday

A) 20 Min Alternating EMOM
Min 1:
12/10 Cal Row
Min 2: Skill Of Choice (Strength Element)
Min 3: 45 Seconds Double Unders
Min 4: Skill Of Choice (Skill Element)

B) 10-15 Minutes Skill Work

C) 5-10 Minutes Mobility/Mashing Work

Thursday

A) Deadlift
5 @ 65%
3 @ 75%
1+ @ 85%
AMRAP @ 65%
Superset with:
3 x 10 Single Leg Bulgarian Deadlift, light weight, rest as required

If you have signed up (or been signed up by Coach Misty… 😛 ) then you can do it here in classes. We will only program it once however so if re-dos are wanted then it will have to be in Open gym 🙂 ! Good luck peeps and go smash it !
B) SiD18 QUALIFIER 1
Individual WOD
FOR TIME:

30 Shoulder to overhead 35KG/25KG
15 Over the bar burpees
30 Front Squats 35KG/25KG
15Over the bar burpees
30 Thrusters 35KG/25KG
15 Over the bar burpees

Friday

A)Overhead Squat
5 @ 65%
3 @ 75%
1+ @ 85%
AMRAP @ 65%

B) Every 5 min for 5 sets:
500m Row
10 hang power clean 85/55kg
50 DU

Saturday

A) EMOM x10 Mins
3 Weighted Pull Ups

B) 21-15-9-15-21
Calorie Row/ Aridyne
– 5 Muscle Ups after each set

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!