Next Level Chillin’, Events & Weekend Workouts

Progressive Muscle Relaxation – Next level chillin’

High intensity training regimes such as CrossFit are very taxing on the central nervous system, even more so if you do not allow your body (and therefore ultimately your mind) to recover sufficiently in between workouts. Remember how you felt after, or even part-way through the 12 days of CrossFit after grinding through some savage benchmarks back-to- back with zero rest days? Body =wrecked, brain = frazzled.

If you want to get max. gains out of the current programming cycle, you need to make adequate provisions for rest. Not that you don't know this already!

In Saturday’s Yoga Class, I'll be taking you through a restorative practice and we'll move through the postures a little more slowly than usual, before I introduce you to progressive muscle relaxation. Think of it as a guided body scan, whereby you'll be consciously contracting and releasing specific muscles or muscle groups. Not only is it super relaxing – and you may well drift in and out of sleep – it's also a nice way to improve your proprioception, i.e. the awareness of body positioning in space. You'll also practice sharpening your focus by drawing your attention to a specific body part for a brief moment in time, and linking that to your breath – sound familiar?

Proper breathing is an often under-estimated tool you can use to aid your performance in the gym. As with everything else, it's something that you improve through regular practice – all it takes is a little conscious effort and in due course you’ll learn a few techniques that may save you from breathing out of your arse by the end of a savage workout.

Mindful breath control is a fundamental part of the practice of yoga, and this week
we'll be drawing on this specifically to aid your recovery and general relaxation.

It's starting to get a bit chilly now, so please bring adequate clothing and layers to
make sure you stay nice and warm throughout. Take a pair of warm socks, perhaps
even a thin blanket and/or an eye mask, if you have one.

Remember, you can bring along your homies – perhaps you've got a friend who's not into CrossFit (who are they?!) but would settle on something a little more chill on a Saturday afternoon.

Non-members of Thames are welcome to drop-in at a cost of £10. See ya there!


Upcoming Events

November Challenge

After the months and months of our Monthly Challenges we have tested strength, power, speed, endurance…but for a true test of all round fitness we have missed the BEST test.

Get your pre-wod ready…

Bring your knee sleeves, belts and best lifters….

It’s time to take on…THE FISH GAME!

This game is found of the Concept 2 Rower and the the object of this game is to rack up as many points as possible by eating the tasty fish while avoiding the large, toothy beasts that will send your score plummeting!

On the rower monitor, you’re the fish facing the onslaught of fellow ocean-dwellers, both good and not-so-good. Alter your intensity to move your fish up and down the left-hand side of the screen. When an edible “good” fish comes your way, try and gobble it up to get points and avoid the large predators, as they’ll take points off your score.

Each game lasts four minutes, with a play again option at the end.

Whilst this is a game, there is a point to this fishy madness. The Fish Game teaches you how to modulate intensity and it records all your workout information (time, distance, pace per 500 metres, and so on).

Time to go fishin’

Flip Out Trampoline – Saturday 25th November @ 10:00am

It’s like a playground for adults!…

We have organised a 2 hour session at Flip Out Trampoline where there is a ton of fun to be had. Trampolines, climbing, 100M caving experience, 30ft Drop Slide (Slide O’ death), Laser maze and more.

The cost is £15 per person for 2 hours, email james@crossfitthames.com to register your interest. Let’s get bouncy!

We have a CrossFit Level 1 on this weekend, so the gym will be closed on Saturday and Sunday.

12 Days of CrossFit & Christmas Bake-Off

Our annual Christmas WODGANZA is nearly here!

We challenge you to complete 12 days of CrossFit Benchmark workouts, back to back. Day 1 begins on Monday 4th December through to Day 12 Friday 15th December.

The last day is our grand finale and to celebrate in style we are having our Christmas Party with a CrossFit Bake-Off.. Bake your best Christmas goodies and bring it along to our Christmas Party. As members sample the delights they cast their vote for the favourite dish before our Bake of Champion is crowned.

The winner will receive a place on a Cookery and Baking Class at Little Portland Street Cookery School to futher hone their skills


Workout of the Day for Friday 3rd November – CrossFit

A) Deadlift: 3 x 5, across
Superset with 3x max rep chin-up*
(Weighted of any kind, if you are carrying around your protein shake in your pocket for after this absolute gainz WOD then that is weighted.)

*If you working towards chin-ups you are doing the following for 3 rounds:
6-8 Supinated-grip barbell row
12-15 Dumbbell bicep curls

B) 50-40-30-20-10
Ring rows
Double unders

Workout of the Day for Saturday 4th November – CrossFit

A) In a Team of 3, complete for time

3 mile run
3Km Row
300 Calories airdyne
*Split work as needed with one athlete working at a time

Workout of the Day for Sunday 5th November – Weightlifting Club

Week 5

A) Clean doubles: 5 x 2 @ 82.5-87.5%

B) Clean pulls: 5 x 2 @ 105%

C) Split jerk doubles: 5 x 2 @ 80-85%

D) RDL’s: 3 x 5 @ by feel