All posts by Milo

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 🙂
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,

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%