Tag Archives: 12 days of crossfit

On the 12 day of CrossFit, my coaches gave to me…


Yoga for Athletes, Saturday 1-2pm

You’ve made it through the 12 days, nice one team! Make sure you give your body and mind a chance to recover properly now. Before you know it it’ll be time to start thinking about The CrossFit Open!

To really recover means more than having an Epsom salt bath, taking a few days off and waiting for the DOMS to subside. Your nervous system plays a key role in recovery, however this aspect is still often overlooked.

The human body is pretty damn clever. Our autonomic (i.e., we cannot consciously control it) nervous system is made up of the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).

The SNS mobilises the body’s resources in a fight or flight situation, whereas the PNS regulates the bodily functions needed to repair and recover. The body is designed to spend the majority of its time directed by the PNS, with the SNS response only triggering in case of a life-threatening emergency. However, the body interprets all stress, be it mental or physical, as a reason to activate the SNS.

Physical exercise is a stressor on the system.

What does this mean for your training, especially after a killer 2 weeks of back-to-back benchmark workouts?

The key to improving your recovery is to activate the PNS, which is exactly what we are doing through the practice of yoga. Linking movement with breath through a series of postures (asanas) as well as practising breathing techniques (pranayama) to calm down the system.

Following on from last week, we’ll be taking it nice and easy this Saturday, take this opportunity to reboot after the 12 days of CrossFit, ready for what’s to come in the week leading up to Christmas.


Christmas Party – Tonight

After the last barbell has been dropped, it’s time for our Christmas Party!

We will be hanging out at the gym after class to eat, drink and be merry.

This year we are having a fun Christmas 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.

Not interested in the Bake-Off? That’s cool, but still feel free to bring a long a tasty treat to share with your fellow classmates.

See you all tonight!


Workout of the Day

Day 12 – Chosen by our male Fish Game Winner, Head Coach Milo

“Team Power Linda”

10-1 reps, for time:
Deadlift @ 1.5 BW
Bench @ 1.0 BW
Power clean 0.75 @ BW

On the ninth day of CrossFit, my coaches gave to me…

Conor ‘Captain Levers’ Ryan chose today’s workout, enjoy it gang!


More Sports Massage Services


We would like to welcome Sue Spelling to Thames!

Sue will be offering her services (alongside Hester and Emerson) to members of the gym. Let’s find our a little more about Sue…

I have been in the Health and Fitness Industry for over 15 years, starting out as a Spinning Instructor, then PT and now CrossFit Coach, CrossFit Kids Coach. Together with my hubby, Paul we have owned various health clubs and are now proud owners of our own CrossFit Box.

I started practicing Reiki (healing) and Indian Head Massage over 15 years ago and more recently Sports Massage. I treat a range of people from Triathletes, Ironmen, office workers and of course CrossFitters! As a Coach and a Crossfitter I have a knack for finding all those niggly problems you may be putting up with. My style is very ‘hands-on/old school’. I believe in treating the cause of the problem, to try to prevent reoccurrence.

On a personal note I am mum to 3 crazy kids-2 girls ages 21 & 18 and our son aged 7 –plus mum to all our members at our box!! We also have 3 nutty Jug dogs, 2 of which are puppies aged 5 months and 6 months named Princess Leia, Chewie and Luke.

I believe life is short and we should squeeze it to death every day!! I look forward to meeting you all soon either for a treatment, a consultation or a coffee, did I mention I was also a trained chef?

Check out my Instagram @suescave, you can contact through the Thames members only Facebook Group or through my email.

Contact info for the Thames Specialists:
– Emerson Fernandez (Physiotherapist): fernandez.emerson@gmail.com
– Hester McDonald Thomas (Sports Massage): hmtsportsmassage@gmail.com
– Sue Spelling (Sports Massage): susanspelling@hotmail.co.uk


Workout of the Day

Day 9 – Chosen by Conor

“Heavy Mini Badger”

3 Rounds for time:
15 Squat cleans 60/40kg
15 Pull ups
400m Run

On the eighth day of crossfit, my coaches gave to me…


Box Notices

– No MetCon, Structural Strength or Weightlifting Club during the 12 days
– Christmas Party on Friday 15th, in the evening!
– No Open Gym on Tuesday 12th December due to photo shoot, no classes affected.


Workout of the Day – CrossFit

Day 8 – Chosen by Coach Tom for carrying sandbags like a boss –

“Dallas 5”

5 minute AMRAP of: Burpees
1 minute: Rest
5 minute AMRAP of: 7 Deadlifts 70/50kg + 7 Burpees
1 minute: Rest
5 minute AMRAP of: Turkish Get Up 18/12kg (Alternating arms)
1 minute: Rest
5 minute AMRAP of: 7 Snatches 35/25kg + 7 Push Ups
1 minute: Rest
5 minute AMRAP of:: Calorie Row

On the seventh day of crossfit, my coaches gave to me…

High Fives! – After today you pass the halfway mark of the 12 Days of CrossFit!


*Remember, No Weightlifting Club today, we have regular classes at 10am and 11am!*

Workout of the Day

Day 7 – Chosen by Hannah Borel

“Regionals Event 1 , 2017”

For time:
1,200m Run
Then 12 Rounds:
4 Strict HSPU
8 Chest to bar pull-ups
12 Air squats

Super RX is with a weight vest!