Tag Archives: bench press

Workout of the day for Wednesday 10th January – Strongman Day

So these guys are pretty strong…

Why do we incorporate yoke carries into our training? Well, if you have ever got under a heavy yoke you will almost instantly get an idea of the benefits.

Squats and deadlifts are usually the most popular lifts in gym and often it’s because those two movements allow you to lift the most weight, and lifting up heavy stuff makes you feel awesome!

Whilst squats and deadlifts are certainly full-body movements, they don’t quite compare to picking up a heavy yoke and taking it for a walk in terms of head-to-toe muscle recruitment.

Given the fact that you’re putting your body under a much heavier load than it is used to (much heavier than a squat or deadlift!), a heavy yoke walk elicits an awesome physical response in the body. Benefits include strengthening the upper back, glutes, hamstrings, lower back and hips

Given the extreme load placed on the body super heavy carries should be performed occasionally as part of your training routine, even just a couple of times a month can give you great benefits.

In terms of standards to aim for Strength Education recommends 2 x bodyweight as a realistic and achievable weight for men and women who strength train. 2.5 x bodyweight is a marker of good progress, but the next big landmark is 3 x bodyweight, and that’s a pretty advanced standard. For women, 3 x bodyweight is a superb standard…Get yourself to 4 x bodyweight and you are in the top one percent in the world.


Workout of the Day – CrossFit

A) Build to a heavy yoke carry

B) Every 90 seconds for 15 Minutes :

5 Bench press (Heavy)
5/5 Dumbbell rows (Heavy)
AMRAP Row for calories in remaining time

Workout of the Day – Weightlifting Club

A) Snatch pull + Snatch
2 x 1+1 @ 70%
2 x 1+1 @ 72.5%
2 x 1+1 @ 75%
B) Push press
4 x 4 @ 70-75%
C) Back squat
4 x 3 @ 70-75%

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

Tuesday 28th November – Testing Week, Day 2


Workout of the Day – CrossFit

A) CrossFit Open 15.5

27-21-15-9 reps, for time:
Row for calories
Thrusters 42.5/30kg

An amazing, albeit sucky, test of fitness. A great test for the upcoming training cycle in the New Year. Set yourself on fire and get it.” – Milo, Head Coach

Workout of the Day – Structural Strength

A) 20-18-16-14-12-10-8-6-4-2 reps for time:
Dumbbell deadlift (Heavy load)
Dumbbell bench press (Moderate load)
Dumbbell hang squat clean (Light load)

Upcoming Events and Friday 24th November Workout of the Day

Upcoming Events

November Challenge

Just a few days left in November to get on the leaderboard for 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 little fish while avoiding the large, dark fish.

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


Box Notices

The gym is closed this weekend for a CrossFit Level 1 Seminar, but on Saturday we are going to Flip Out Trampoline! Contact james@crossfitthames.com for more info.

– Next week is testing week! Time to see the progress from the strength cycle

– A reminder that if didn’t fetch your shoes from the shoe rack they are in the cubby hole bag storage. They will remain there for the rest of this week. On Friday the 24th they will be shipped off and donated to a new home!


Workout of the Day – CrossFit

A) Bench press: 50 reps for time
*Add weight from first time you did this

B) 5 sets of:
100m Carry (Sandbag, KB , Yoke, anything that is heavy and odd for you)
30/30 Side plank
Rest as needed to stay Unbroken

Thursday 16th November – Workout of the Day


Workout of the Day – CrossFit

A) Back squat: 3 x 5, across
*Aim to add 2-5kg from your last squat session

B) Bench Press: 40 reps for time
*Add weight from first time

C) 5 Rounds
5/5 Dumbbell push press
Max rep ring dip / push-up
*When you break on the dips/push-ups head back to the dummbell

Workout of the Day – Structural Strength

A) 4 Supersets of:
10/10 Single arm dumbbell press
30 seconds rest
10/10 Single arm dumbbell rows
30 seconds rest
20 Bent-over dumbbell raises
*60 seconds between rounds

B) 2 sets of:
20 Barbell Bulgarian split squats @ 2010
*Barbell in back rack position with rear foot raised and then
*Perform 20 reps at the tempo – don’t pause at the top or bottom, just constant movement
Rest 60 seconds, then switch legs

C) 8 minute sandbag carry (bear-hug hold) for max distance

Workout of the Day – MetCon

5 Rounds for time of:
800m Run
20 Walking lunge
15 Push ups
*Wear a weight vest if you are feeling like a ninja

Tuesday 7th November – Workout of the day

What the hell is a Zercher Squat?

This odd looking squat variation is named after a Mr Ed Zercher, a All-Around Weightlifter in the 1930’s, best known for this style of squatting.

Ow yeah, he also had a reported deadlift of 3.45x bodyweight. Yes thats 243kg / 536lbs at a bodyweight of 79kg / 156lb!

The Zercher squat’s bar placement (held in the crook of the elbows, see picture above) offers considerable benefits over a front squat or back squat, mainly in the development of upper back and spinal erector strength.

Those who struggle during deadlifts and back/front squats due to spinal and/or upper back rounding can greatly benefit from this exercise.

Whilst a barbell is one tool of choice, odd objects like sandbags (used today) can make this movement even more of a challenge and punishing on the midline.

Remember…Strong People Are Harder To Kill.


Workout of the Day – CrossFit

A) Back Squat: 3 x 5, across

B) Bench Press: 3 x 3, build to a heavy 3

C) 10 down to 1 reps of:
Sandbag zercher squat or double kettlebell front rack squat
Between each set 10 Russian kettlebell swings 32/24kg

Workout of the Day – Structural Strength

2 Supersets
A1) Incline dumbbell flys x 10-15 reps
A2) Bent over dumbbell raise x 10-15 reps

2 Supersets
B1) Weighted ring dips x 10-12
B2) Bent over barbell rows x 10-12

2 Supersets
C1) Front squat x 8-12
C2) Sumo-deadlift x 8-12

*Rest 30 seconds between movements, and 2 minutes between sets
*All movements to be performed with the tempo 31X1 (3 seconds eccentric, 1 second pause, fast concentric, 1 second pause)

D) Midline
3-5 sets, rest as needed
Side plank with rotations x 10 per side
Single arm overhead carry, 50m per side

Workout of the Day – MetCon

For time:
800m Run
15 Sandbag to shoulder
800m Run
15 Sandbag shoulder to overhead
800m Run
15 Sandbag clean & jerks

A big thank you to this ‘cool as ice’ coach…

We want to take a moment to thank Dan.

Apart from being one of the coolest mofo’s out there (he really needs to be a model for aviators), Dan is a top notch Gent and a valuable member of our team.

Dan has an amazingly calm and optimistic attitude which he applies to everything he does. He has a relentless drive to improve himself, be that training, or helping people, or studying movement and nutrition. He seems to be constantly at work, which is infectious to the people around him and makes him a rockstar of a colleague to work with.

Dan works a lot with our beginners in the No Excuses Challenge and a large part of them making the transition from CrossFit newbies to regular class participants, who immediately integrate themselves into the community, is down to this man. We get regular feedback than Dan is doing a stellar job, always going the extra mile to make sure people are having fun and learn as much as they can.

Dan has also done a lot of work representing the gym at competitions such as Rainhill Trials and Tribal Clash. He has become known for being the calming influence on those around him and someone to rely on to keep you motivated!

So, we want to give a massive THANK YOU to Mr Fitness being a bloody great guy!

We would be remiss for also not offering a even bigger CONGRATULATIONS to Dan and Jorge for tying the knot this weekend!

Box Brief

  • 8am Classes – We are trialling some 8am CrossFit class times on Tuesday’s (31st Oct, 7th Nov, 14th Nov) and Friday’s for the next 3 weeks (3nd Nov, 10th Nov, 17th Nov)

Workout of the Day – CrossFit

A) Back Squat: 3 x 5, across
Add 2.5 to 5kg from your last squat session

B) Bench Press: 3 x 3

C) In 10 minute complete as many rounds and reps as possible of:
20 *Wall Balls 9/6kg
100m SPRINT!
*Must be performed unbroken
*If you drop or rest then the set starts from 0 reps

Events & Weekend Workouts

It’s nearly the weekend…

Happiest of Birthday’s to Coach Markus!


October Challenge

Just a few days left to try and get on the leaderboard for this months challenge!…

Halloween Party – Friday 27th October @ 18:00

It’s time for all the ghouls and monsters to get themselves to the gym to look good for their special time of year!

The evening will consist of a partner workout, some fun Halloween games and also prizes for the best costumes.

We’ll get the beers in but bring your favourite halloween treats for our spooky buffet! Join our Facebook Event page for the event!

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


Workout of the Day for Friday – CrossFit

A) Back Squat: 3×5, across
*Aim to add 2.5 to 5kg from your last squat session

B) Bench Press: 50 reps for time
Use the same weight as last weeks 40 reps for time

C) 4 Rounds of:
7/7 Dynamic push-ups
15/15 Dynamic step-ups
5 High box jumps

Workout of the Day for Saturday – CrossFit

A) Complete 12-9-6 reps for time of:
Deadlift 125kg/100kg
Muscle-up (Bar or Ring)

Workout of the Day for Sunday – Weightlifting Club

Week 4 – DeLoad

A) Snatch + Snatch balance: 6 x 1+1 @ 75-80%

B) Snatch pulls: 5 x 2 @ 95-100%

C) Back squat: 5 x 2 @ 75-82.5%

D) Bent over rows: 3 x 8 @ by feel

Party this Saturday!

The party is this Saturday!

Don’t forget, our Grand opening celebration is this Saturday October 1st at 11:30am! Events kick off at 12:00pm, Food and drink officially kicks off around 2pm. Join us for fun, food, physical challenges, games, and of course, a workout. Friends and family are welcome, and it’s free to attend.

A quick note, several of you have offered to bring your favorite paleo and no paleo dishes, so we’ve decided to make it a potluck! TCF will provide the meat and drink, but we need help with sides, snacks, and desserts. Sign up for your dish on FB or at the gym on the message board.

Most importantly, don’t forget to RSVP here so we can ensure we have enough vittles for all!


Workout of the day

A. Bench press – 5 sets of 5

B. Tabata (20 seconds on : 10 seconds off)
Push ups
Squats