All posts by Phil Morton

Weekend Workouts

Yoga for Athletes, Saturday 1-2pm

Yoga is on this weekend, come on down for some end of year mobility funsies. Let’s be honest, we could all do more in that respect and as with everything, consistency is key. So don’t wait until January, or any specific date, to start forming new habits or get into a new routine – the time is now!

Workout of the Day – Friday

A) Every 30 seconds for 8 minutes:
1 Power snatch – As heavy as form allows

B) 10 x 30 seconds on : 30 seconds off:
Max rep burpee

C) 3 Rounds of:
60 seconds plank
30 second right side plank
30 seconds left side plank

Workout of the Day – Saturday

A) Gymnastic Strength:
A1) Strict pull-ups: 4 x 4
A2) Strict dips: 4 x 4
A3) GHD sit-ups: 4 x 4
* Conduct all t the tempo 2 seconds up, 1 second hold, 2 seconds down tempo.
*Add weight as needed

B) For time:
Buy-in with 50 double unders
Then, 3 rounds:
6 Squat clean 70/50kg
6 Strict dips
6 Strict pull up
Then, buy-out with 50 double unders

Last Workout Before Christmas – Murph!

Join Coach Alice at 10am on Sunday 24th December for a special Christmas Eve Murph!

This is your last chance to earn that Christmas Dinner!…

Workout of the Day – CrossFit

For time:
1 mile run
100 Pull-ups
200 Push-ups
300 Air squats
1 mile run

*If you have a 20lb weight vest, wear it.
*Start and end with a 1 mile run, partition the pull-ups, push-us and air squats as desired.

Christmas Survival Tips & Weekend Workouts

Ever wonder how you will cope when the gym is closed over Christmas?

Yeah we thought most of you might say ‘No, it’s Christmas?!‘, but for those few die-hards who want to make sure training stays on track, we have a few helpful tips.

#1 Go Nutritional Off-Roading

Eating for health and wellbeing is not complicated, it really isn’t. It whole, natural, real foods, get plenty of veggies and chuck in some good fat. We have written many a blog on this before (check out this).

What gets really difficult is eating the unhealthy food.

Wait? What?! It sound’s stupid right! Well it’s not…After you start eating right and you start caring about the food you put in your body, eating clean is now far easier.

But how do you eat dirty and importantly not let it derail your hard earned gains!

This great chart from Whole 9 walks yourself through a series of checkpoints that all lead to one of three conclusions
1) Don’t eat it
2) Eat the “less bad” option,
3) or, eat the real deal.

It provides you with structure, a forum for intelligent self-reasoning, a map of “guidelines” to follow in previously uncharted territory.

It lets you enjoy the good stuff without overdoing it on the ‘meh’ stuff.

#2 Get Your Workouts In

Working out is pretty darn good for us, we all know it.

Training over the Christmas period can help deal with hangovers, re-inforce good eating habits, keep us in a jolly mood and overall make us feel better about ourselves.

Just because it’s Christmas does not mean you need to stop training, but it also does not have to be long or complicated to get all the benefits of a workout.

Most of us don’t have access to a gym at Christmas, but there are plenty of workouts that can be done sans-equipment, here are but a few examples.

– Run for 20-30 minutes, perform 10 burpees (or any other movement) every 5 minutes
– 3-6 rounds: Run 400m, 30 Walking lunges, 30 Push-ups, 30 Sit-ups
– Death by burpees: Perform 1 burpee on minute 2, 2 reps on minute 2, 3 on minute 3…and so on until you cannot complete the work within the minute.

None of those float your boat? Then check out this ultimate guide on bodyweight workouts! Your choice is endless

#3 Get Your Friends Involved

Ok, this is a tough one.

CrossFit can be a hard sell at the best of times, after all how many people want to join your crazy cult?! But getting friends or family to do a workout with you at Christmas?!

However it can be done (I got my Mum to join in one year!), but I find it works best to do the following.

1) Don’t call it “CrossFit” or a “WOD” – If you want to entice your friends to joining you in a session don’t try and bait them with these terms. Most people associate CrossFit with crazy ass workouts that only fit people can do, so instead just ask if they want to do a little workout to get them moving and have a little fun.
2) Don’t try and have them do snatches – You want them to have fun, not break themselves. Keep it simple and keep it basic. Running, squats, push-ups, sit-ups, burpees, broad jumps are all effective (and non threatening!)
3) Make it a partner workout – They are always way more fun, and if they are working out with you and not against you they are more likely to enjoy it
4) Don’t make it race against the clock – Just have fun and do some fitness!

If all else fails just use the line ‘all I want for Christmas is to do a workout with you‘ and employ the puppy dog eyes…it might work, who knows!

Bonus Tip

It’s Christmas…

…You are with your friends and family…

…You can forget about the gym for a couple of days and enjoy a few days break!

We’ll miss you of course, but we will be right here waiting when you get back.

Have a very merry Christmas!

Workout of the Day – Saturday

30 Thrusters 50/35kg
20 Chest-to-bar pull-ups
1200m Run

– 5 minute rest –

3 minute for max burpee muscle-up
Immediately into
2km Row @ 80%

Workout of the Day – Sunday

Join Coach Alice at 10am on Sunday 24th December for a special Christmas Eve Murph!

This is your last chance to earn that Christmas Dinner!…

For time:
1 mile run
100 Pull-ups
200 Push-ups
300 Air squats
1 mile run

*If you have a 20lb weight vest, wear it.
*Start and end with a 1 mile run, partition the pull-ups, push-us and air squats as desired.

Member Appreciation Week – Day 5

Food, coffee…pizza! BOOM!

To end Member Appreciation Week we are providing some tasty treats for all the classes today.

The morning crew will be met with a breakfast snack of coffee and pastries, midday classes will have a refreshing smoothie to kick start their afternoons and the evening classes get a pizza feast!

Come on down and celebrate! You guys and gals are AWESOME! Thank for you a fantastic year, and bring on 2018!

Yoga for Athletes, Saturday 1-2pm

Christmas schedule info – this class is running on Saturday 23/12 and 30/12, come in for a bit of
downtime during the holidays!

This week we are going to focus on the shoulder, the most mobile joint in the body.

Overhead mobility is a limiting factor in CrossFit movements such as handstands, muscle-ups, overhead squats & snatches…most things really!

Restrictions can result from a number of factors including lifestyle and posture, as well as compensatory movement patterns due to injury, to name but a few.

We’re going to mobilise the shoulder joint with a view to lengthening and strengthening the surrounding soft tissues that give it stability – why not take some of these exercises and integrate them into your warm-up or cool-down at the gym?

A yoga practice should be well-rounded, as such we’ll be sure to also engage the usual major muscle groups, and move the spine in its various directions. Christmas jumpers optional.

See you there, and if I don’t – happy Christmas!

Workout of the Day – CrossFit

A) 8 minute EMOM
2 Push press + 1 Split jerk
*Warm-up to a challenging weight to use throughout the EMOM

B) 8 x 30 seconds on : 1 minute off
Row/Airdyne max effort
*Score is total calories over the 8 intervals

C) 3 rounds for quality:
10 Full GHD raises or Nordic curls
45 second plank
25 Ab-mat sit ups
45 second plank

Member Appreciation Week – Day 4

Ok, it’s not the Wheel of Misfortune again, it’s a little kinder than that. Today you get to choose your own workout!

Each class will vote on one of the three workouts below, the one with the most votes is the one your class will do!

We are have included three of the most popular workouts we have programmed in the past, so hopefully there is something in there you like the look of.

Workout of the Day – CrossFit

Each class will vote for one of the three workout options below

A) “Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

B) “DT”
12 Deadlifts 70/50kg
9 Hang cleans 70/50kg
6 Push jerks 70/50kg

C) Partner Double Glen
60 Clean and jerks 60/40kg
1 Mile run (togerther)
20 Rope climbs
1 Mile run (together)
200 Burpees
*Complete the mile runs together
*Split the other reps between the pair as needed with only one person working at a time

Workout of the Day – MetCon

5 Rounds, rest 60 seconds between rounds:
30 Double unders
5 Sandbag squats (heavy)
20 Wall ball sit-ups
5 Sandbag squats (heavy)
10 Burpee

Member Appreciation Week – Day 3

Today is your chance to get your aches, pains and niggles address by our Physiotherapist Emerson. Today Emerson will be offering free 15 minutes appointments sessions (email him to book in, ) and if you come to class you will enter a raffle to win a free 1 hours session with the man with the magic hands.

Workout of the Day – CrossFit

A1) Front Squat: 5-5-5
*4 second negative

A2) 80% of heaviest weight from A1 for max rep (no tempo)

B) 5 Rounds, with 90 seconds rest between rounds:
5 Power clean, touch and go @ 75%
400m Run as fast as possible

Workout of the Day – Weightlifting Club

A) Cleans
2 x 3 @ 70-75%
2 x 2 @ 75-80%
2 x 1 @ 80-85%

B) Push press
3 x 3 @ 75-80%

C) Push jerk
3 x 2 @ same weight as above

D) Bent over rows
4 x 8 @ by feel

Member Appreciation Week – Day 2

It’s Day 2 of Member Appreciation Week and today you get a chance to re-pay the coaches for the last year of training.

For every one of those assault bike calories, every rep of wall ball that hit you square in the face, for every time you were made to run in the rain or do another god damn burpee…It’s payback time!

If you come to class today you will be allowed to cast you vote for one of three workouts that the Coaching Team will have to complete.

…Did we mention how much we love you guys?

Workout of the Day – CrossFit

A) Partner WOD, 4 Rounds for time!
400m Sandbag run (Share Sandbag)
20 Kettlebell swings 24/16 (each athlete)
20 Slam balls (each athlete)

B) Rope climbs
5 Minutes AMRAP
*This is practice, so focus on quality of movement

Workout of the Day – MetCon

A) 30 Kettlebell Turkish get ups, alternating arms 1.5/1 pood

B) 10 Rounds
10m Walking lunge (KB/DB in front rack)
60 Second plank
20 Mountain climbers

Member Appreciation Week – Day 1!

This week all of the Team at CrossFit Thames would like to show our appreciation to all of you, our members, for being part of the Thames community, for being amazing people and for all your hard work and support.

All of this week we will have a little treat for you each day, just a small token of our appreciation for you guys.

Today, Hester will be giving our free 15 minute massage sessions to anyone of you lucky enough to be at the gym between the hours of 12:15 and 16:30.

Email her at to book in or just turn up and try your luck!

Workout of the Day – CrossFit

A) Deadlift: 3-3-3-3-3
*Conduct all as explosive pull drops
*All should be technically sound! No deviation in form

B) 5 Rounds:
500m Row
20 Unbroken wall balls 9/6kg
*Rest 2 minutes between rounds
*All 500m rows should be at same pace.