Sun Salutation!

The sun salutation (surya namaskar) is a set sequence of about a dozen asanas (yoga postures), performed in the same order and usually at the beginning of a yoga practice. There are different variations, e.g. the classical sun salutation, surya namaskar A & B – you’ll be coming across them all in my classes. Now, let’s look at why you should integrate them into your training regime to complement your programming.

1. It’s super versatile
The sun salutation involves approximately 140 muscles in the body, using nothing but your own bodyweight. How’s that for a well-rounded workout? It makes for a great warm-up, cool-down or a full-on workout in its own right. It all depends on how you pace it, how long you hold the postures for, and how many rounds you complete.

2. It mobilises the spine
The practice of yoga asana aims to move the spine in all directions by means of forward folds, backbends and twists. The sun salutation incorporates a number of poses that repeatedly flex and extend the spine, particularly the lumbar. This promotes spinal disc health as the biochemical process controlling disc hydration is stimulated through on and off pressure. The spinal discs already have very poor blood supply – now add to that gravity from walking upright, lack of movement due to a sedentary lifestyle, natural degeneration through ageing, as well as compression under load from weightlifting and you have…less than ideal conditions for your discs to stay happy and healthy!

3. It keeps your hammies happy
Struggling to keep a neutral spine when deadlifting? Tight hamstrings are a common plight, and not only among athletes. As they attach to the sitbones and the back of the thigh, tightness in these muscles may manifest as a tilt in the pelvis. This, in return, may compromise the integrity of the spine in CrossFit movements such as the deadlift. The standing forward fold (uttanasana) is an effective way to lengthen the hamstrings, particularly since is repeated several times throughout each round.

4. It requires no equipment
The sun salutation is a type of bodyweight exercise you can do anywhere, and with minimal space requirements. Get to it!

This class is also open to non-members of Thames, visitors are welcome to drop in at a cost of £10.


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 further hone their skills


Workout of the Day – Friday

A) Back squat: 3 x 5, across
*Aim to add 2.5 to 5kg from the last session

B) Seated DB Press: 3 x 2

C) Cycle through for 10 minutes,for quality:
3 High box jumps
10/10 Bulgarian split squats
200m Run

Workout of the Day – Saturday

Odd object WOD

In a pair, complete for time:
40 Sandbag Clean and Jerks (Heavy!)
1 Mile run (together)
20 Rope climbs
1 Mile run
800m Farmers Carry