Coach Alice made some killer smoothies at last weeks 18.2 Open workout. If you want to make your own we have three recipes you can try out.
Just grab the ingredients and wack it in a blender!
Recipe 1 – Chocolate & Peanut Butter Protein Smoothie
Ingredients for 1-2 smoothies:
1 large banana (sliced and frozen is great!)
3 tbsp cocoa powder (unsweetened)
170g Greek Yogurt (flavored or unflavored)
¾ cup skim milk (or your favorite kind of milk or milk substitute)
1 tbsp honey, maple syrup, or agave
1 tbsp peanut butter
1 scoop chocolate protein powder
Recipe 2 – Peach & Peanut Butter
Ingredients for 2-3 smoothies:
4 ripe bananas (small, frozen, chopped)
1 cup peaches (chopped, frozen)
2–3 ice cubes (chopped)
¼ cup + 2 tbsp peanut butter
1 ½ tsp vanilla
1 dash cinnamon
1 dash nutmeg
Recipe 3 – Ultimate Peanut Butter Smoothie
Ingredients for 1 smoothies:
½ cup almond milk or other milk alternative (unsweetened)
1 scoop of protein powder (chocolate or vanilla flavored)
2 tbsp of peanut butter
1 handful of fresh baby spinach
1 medium sized ripened banana
¼ cup water
½ cup ice cubes
Workout of the Day – CrossFit
A) In 15 minutes complete 50 reps of bench press
*You choose the load
B) 8 Rounds of:
8 Dumbbell hang power cleans (Unbroken!)
8 Toes to bar
30 seconds rest
If you are not sure what the CrossFit Open is, take 1 minute and 40 seconds and watch the video above!
…It’s ok, we can wait….
The CrossFit Open is for EVERYONE and with both RX’d and Scaled versions of the workouts even the newest of CrossFitter’s can get involved.
Here are just some reasons EVERYONE should do the CrossFit Open!
Reason #1 – CrossFit is for everyone!
If you are doing CrossFit then you know that absolutely anyone can do it. The Open workouts are programmed so that anyone can take them on regardless of their ability, and anyone will find them challenging, whether you’re fresh from Fundamentals or a seasoned Thames athlete.
CrossFit HQ also release scaled versions of the Open workouts to better suit the needs of the fresh faced CrossFitters out there.
So you can’t use the ‘I’m not ready‘ excuse, in all reality none of us are ever ready for the minds of Dave Castro and his workouts!
Reason #2 – It’s fun!
The Open always brings out the best of people, whether its during the workouts or when you are on the sidelines showing your support.
It doesn’t get much better than going head to head with your friends and blasting through a workout being cheered on by those around you. The energy at the gym often inspires people to get some big PB’s, get their first muscle-ups or finally manage some double unders, so what have you got to lose?
Reason #3 – You might meet some new cool people!
If you are tempted to skip the CrossFit Open workouts and stay at home, you aren’t likely to find any new cool friends. Nope, the cool kids are hanging out at the gym on a Friday night.
Reason #4 – It’s a chance to test yourself and your fitness!
The CrossFit Open workouts give everyone an extra push into the realms on intensity, and we often find we all have another level or two when it comes to pushing ourselves in a workout. Not only do you get to test yourself, but you can see how you stack up to CrossFitters around the world and who knows,you might surprise yourself.
Reason #5 – …because it’s THE CROSSFIT OPEN!
If you do CrossFit, then joining in the CrossFit Open is a rite of passage, this is the ultimate way to experience what the wonderful world of CrossFit is all about.
The Open at Reebok CrossFit Thames
We like to shake things up a little and this year we doing these a little differently.
For us, the Open is about getting together with you best training bud’s, crushing a workout and having a good time (whether you register for the Open or not!).
Each week we will have a theme which you can choose to get involved in and we will be holding a post-wod party after the morning, afternoon and evening classes.
So whether you train with your girl squad at 6am or enjoy a late evening bro-sesh everyone can get involved and enjoy the Open.
This year the Open kicks off on February 22nd with the following schedule:
Workout 18.1 – Feb 22-26
Workout date: Friday 23rd Feb (all classes) Theme of the workout: Pretty in Pink
“Pink is not a colour, it’s a culture”…said somebody famous at some point in time.
Even better than that the colour pink plays a huge role in psychology. Pink is a sign of hope, it calms and reassures our emotional energies, alleviating feelings of anger, aggression, resentment, abandonment and neglect. So if we see a sea of pink at the gym it can make us all feel a little more jolly.
Studies have also confirmed that exposure to large amounts of pink can have a calming effect on the nerves and create physical weakness in people…so if you want to beat your buddy in the Open workout distract them with all the pink you have!
Workout 18.2 – March 1-5
Workout date: Friday 2nd March (all classes) Theme of the workout: Smoothie Bar
Anyone who is evenly vaguely health conscious loves a Smoothie bar. So if you need a pre-wod energy boost or a post-wod protein refuel we have your back.
Smoothies are all the rage right now and there are loads of benefits to smashing a fruit and veg filled glass of good stuff.
Firstly they are a easy way to boost your fruit and vegetable intake and are great for getting a variety of produce into your diet. They are high in fiber and a smoothie can deliver an extra boost of vitamins, minerals and phyto-chemicals (if you includes the fruit skins and pith). Add some yogurt or milk and you can get a great calcium kick too!
Workout 18.3 – March 8-12
Workout date: Friday 9th March (all classes) Theme of the workout: Total Blackout
Workout in the DARK!
Well that’s what we thought, but Coach Hannah’s idea had NOTHING to do with potentially causing a mass casualty incident with by trying to do thrusters and pull-ups in the pitch black.
It’s simple, the theme is black, do with it what you will.
Whilst we may not be working out in the dark…we may have some disco lights?!
Workout 18.4 – March 15-19
Workout date: Friday 9th March (all classes) Theme of the workout: Be your own Superhero
We all have our heroes, whether it’s Thor, Superwomen, your favourite CrossFit Games athlete or the teacher from school who inspired you into the career you have right now. This week we want you to honor your Super-hero!
Workout 18.5 – March 22-26
Workout date: Friday 21st March (all classes) Theme of the workout: End of Open Party
The last workout of the Open Season means it’s just a straight up party. Wack on the disco tunes (Taylor Swift, obvs), hit the final Open workout (full throttle, don’t hold back!) and then sit back with a beer or two and celebrate the end of Dave Castro’s 5 workouts from hell.
We’re in week 3 of our current 8 week cycle, which means it’s time to get to work on that midline strength. When we talk about core strength, we don’t typically mention the diaphragm, the primary muscle of respiration – yet it is located right at the centre of the abdomen.
The diaphragm is a dome-shaped sheet of muscle and tendon and separates the chest (or thorax) from the belly. In very simple terms – the diaphragm contracts during inhalation, which causes air to be drawn into the lungs, and relaxes during the outbreath which forces the air back out again.
Now, what does the diaphragm have to do with core strength? For starters, it attaches to a number of stabilisers, such as the ribs, sternum and (lumbar) spine. In terms of surrounding muscles, imagine your abdomen like a pressurised container – with the pelvic floor being the bottom, the deep abdominals and back muscles forming the sides, and the diaphragm acting as the lid on top. If any of these components don’t work optimally, the container will start to lose pressure and weaken the base – your core.
The diaphragm also connects to the thoracic and lumbar erectors, the QL (the ‘back muscle’) as well as the psoas (main hip flexor) – all of these are involved in moving the spine, and giving it stability. Conversely, this means that impaired function of any of these muscles will lead to a knock-on effect. Our pranayama (control of breath) practice in this week’s class will be bhastrika, which strengthens the diaphragm through the forceful in- and exhalation through the nose. This will generate a little bit of heat in the body to prepare you for the main sequence, which as the theme suggests will feature
a bunch of postures working those abs.
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%
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
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 email@example.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
– The gym is closed this weekend for a CrossFit Level 1 Seminar, but on Saturday we are going to Flip Out Trampoline! Contact firstname.lastname@example.org 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
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:
20 Walking lunge
15 Push ups
*Wear a weight vest if you are feeling like a ninja