Tag Archives: burpee

Workout of the day for Tuesday 9th January – Interval Weight Training

Interval Weight Training (IWT) was developed by Pat O’Shea in 1969 and has been made popular by Gym Jones.

A IWT workout is a very intense type of interval work utilising a combination of athletic lifts and free aerobic exercise.

The cross training of athletic type lifting for full range strength and free exercise for anaerobic power, has a major impact on developing explosive power endurance (and can also be great for torching some unwanted body fat!). This type of work utilises a greater percentage of the body’s muscle mass, both slow and fast twitch fibres.

With IWT’s we can manipulate the rep ranges, loads and length of the free aerobic exercise depending on what stimulus we are aiming to achieve.

To get the most out of these kinds of workouts requires you to give you max effort on each and every round. When you hop on the rower (or bike) be prepared to push yourself. These workouts are tough (what workouts are easy?!) but the rewards for your efforts are tremendous.

Workout of the Day – CrossFit

A) Interval Weight Training (IWT)

A1) 3 rounds, with a 2 minute between each:
10 Power cleans 40/30kg
2 minutes ALL OUT max distance row

– 5 Minute Rest –

A2) 3 rounds, with a 2 minute between each:
10 Hang power cleans 40/30kg
1 minute for max burpees
1 minute for max calorie Airdyne/Row

B) 5 Minutes of skill work under fatigue.
Choose something complex for you and practice whilst tired. HSPU , Muscle Ups, Barbell cycling (Keep it light etc)

Workout of the Day – MetCon Class

A) Burpee Sandbag Grace

For time:
30 Burpees
30 Sandbag cleans and presses
30 Burpees

Workout of the day – Wednesday 3rd January

Workout of the Day – CrossFit

A) Shoulder Press
5 x 5
*3 second hold at top of each rep

B) 8 Rounds for time:
12 Burpee box jumps 24/20″
50m Sprint
60 seconds rest

C) 50 Strict knees to elbows

Workout of the Day – Weightlifting Club

A) 3 Position snatch pull: 6 sets @ moderate weight.

B) Snatch + Hang snatch: 6 x 1 + 1 @ 75-80%

C) Pause Back squats: 6 x 2 @ 60-70% with 2 second pause at the bottom.
*Focus is on starting strength/speed out of the bottom position.

Weekend Workouts

Yoga for Athletes, Saturday 1-2pm

Yoga is on this weekend, come on down for some end of year mobility funsies. Let’s be honest, we could all do more in that respect and as with everything, consistency is key. So don’t wait until January, or any specific date, to start forming new habits or get into a new routine – the time is now!

Workout of the Day – Friday

A) Every 30 seconds for 8 minutes:
1 Power snatch – As heavy as form allows

B) 10 x 30 seconds on : 30 seconds off:
Max rep burpee

C) 3 Rounds of:
60 seconds plank
30 second right side plank
30 seconds left side plank

Workout of the Day – Saturday

A) Gymnastic Strength:
A1) Strict pull-ups: 4 x 4
A2) Strict dips: 4 x 4
A3) GHD sit-ups: 4 x 4
* Conduct all t the tempo 2 seconds up, 1 second hold, 2 seconds down tempo.
*Add weight as needed

B) For time:
Buy-in with 50 double unders
Then, 3 rounds:
6 Squat clean 70/50kg
6 Strict dips
6 Strict pull up
Then, buy-out with 50 double unders

Member Appreciation Week – Day 4

Ok, it’s not the Wheel of Misfortune again, it’s a little kinder than that. Today you get to choose your own workout!

Each class will vote on one of the three workouts below, the one with the most votes is the one your class will do!

We are have included three of the most popular workouts we have programmed in the past, so hopefully there is something in there you like the look of.

Workout of the Day – CrossFit

Each class will vote for one of the three workout options below

A) “Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

B) “DT”
12 Deadlifts 70/50kg
9 Hang cleans 70/50kg
6 Push jerks 70/50kg

C) Partner Double Glen
60 Clean and jerks 60/40kg
1 Mile run (togerther)
20 Rope climbs
1 Mile run (together)
200 Burpees
*Complete the mile runs together
*Split the other reps between the pair as needed with only one person working at a time

Workout of the Day – MetCon

5 Rounds, rest 60 seconds between rounds:
30 Double unders
5 Sandbag squats (heavy)
20 Wall ball sit-ups
5 Sandbag squats (heavy)
10 Burpee

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

Weekend WOD’s, Yoga & Upcoming Events

Yoga for Athletes

This week we’re going to learn a new type of pranayama (control of breath).

Bhastrika (pronounced bha-STRI-kaah) is a type of abdominal breathing, drawing air in and out of the lungs through forceful movement of the abdominals and the diaphragm. It will set you up nicely for this week’s practice, which is going to involve…a fair amount of core work, plus the usual funsies – be prepared to work those abs crew!

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) Hang power clean: 5 x 3, scross
Superset with :
3 High box jumps! Landing in a power position not a squat.

B) 21-15-9
Thrusters 40/30kg
Calories of choice (Airdyne or Row)

Workout of the Day – Saturday

A) For time
10 down to 1 reps of strict Pull Ups
Perform a 100m SPRINT between sets

Workout of the Day – Sunday – Weightlifting Club

Week 6
A) Clean & Jerk: 7 x 1 @ 85-90%

B) Clean pulls: 5 x 2 @ 105%

C)Front rack barbell holds: 3 x 10 secs

D) RDLs: 3 x 5 @ by feel

Healthy Habits Challenge – Everyones a winner

Last week saw the end of our Healthy Habits Challenge. Whilst the challenge was not about winning or losing (although the healthy competition amongst the group definitely provided motivation!) our top 3 finishers were;

1st – JoJo Ginn
2nd – Javier Borda
3rd – Mike Nunan

A huge congratulations goes out to not only these guys, but everyone else who took part, the results were beyond what I could have anticipated. There are some even learner, stronger, faster and healthier lookin’ folks strutting around the gym now!

Over the course of 35 days our participants were aiming to stick to several daily habits. They were;
– No grains, or grain containing foods
– No legume, or legume containing foods
– No dairy, or dairy containing foods
– No sugar, real or artificial
– Workout everyday for a minimum of 10mins
– Mobilise everyday for minimum of 10mins
– Sleep 7.5 hours every day
– Drink 3 litres of water every day
– Post workout results and reflections to the group

Did we also mention their baseline workout was Open Wod 14.5!..the thrusters and burpees!

You may be asking why anyone would have wanted to sign up for the challenge?! Especially having to do that workout twice! For some its about being pushed, and being held accountable…

I signed up for the challenge because I wanted the extra push to get stronger and leaner. I love structure and I’m pretty competitive so it seemed like the perfect opportunity to start really eating right and getting a stronger routine in my life.” – JoJo

For others, its a chance to measure progress….

I thought it was a good idea to measure in work capacity what a those simple habits could do. Also, I wanted to try the paleo diet and this was a good motivation to stick to it.” – Javier

The goal of the challenge was to have people focus on small areas of their lives, and make tiny adjustments which by themselves are no big deal. When you accumulate all these little changes they make a huge difference. Like the other participants, Javier soon noticed a big improvement in his workouts and his recovery…

I could feel the engine, the rhythm in the workouts. I was actually blown away by my workout improvement. Repeating a WOD has always the advantage of experience but a 1:5 ratio improvement in just 5 weeks was undoubtedly because of the challenge and the training.’

Mike, noticed the community that began to develop amongst his fellow challengers, from both far and wide.

The group postings on Facebook were awesome – there was great feeling of camaraderie there and loved the way it was so inclusive of participants who were away or don’t train at the box

Lets take a look at some of their achievements…

Jo-Jos results
Hips; 37″ down to 31.5
Waist; 30″ to 29″
Thigh; 25 down to 24″
Arm; 12 down to 11
Result; JoJo lost nearly 10 inches total! A massive drop in body-fat, well done JoJo!
I’m super happy with the results. Above how I look and feel. Now I know what I’m capable of. I changed bad habits and I know I can do more than I thought I could before.

Javiers results
Hips; 44″ down to 42′
Waist; 39″ down to 35″
Thigh; 26″ down to 23
Biceps; 12.5 up to 13″
Result; A huge loss of inches here too! With the increase in biceps size we are seeing some muscle growth…gainz!
It clearly worked for me so it was easy to naturally talk about it. For some people the competitive aspect can motivate them, for others it might be the support from other participants. The key is that you know you’re not doing it by yourself.”

Mikes Results
Mike went into the challenge with some slighty different aims, he set is own goals and had his own measurements to track. The results till speak for themselves.

Having started the challenge intent on getting down to sub-10% body fat, I changed tack half way through and refocused on performance instead. So only lost 1kg, but added 5kg to the bar for “Grace” (at 7.5mins) and feel much stronger in glycolytic WODs with weights generally

Challenges like this are a great chance to gain insight into what works and what doesn’t. It’s just as interesting to eliminate a food item for a few weeks and realise that you’d like it back, as it is to eliminate a different one and realise you’re better off without it. In my case, I’ll be keeping some dairy but I think this has been a “paleo turning point” for me when it comes to grains.

The other lifestyle commitments such as getting enough sleep and daily training/ mobing really recalibrate your expectations of yourself, and tend to stick after the challenge is over.”

So join us in congratulating the Healthy Habits Challenge participants, they smashed it! Well done guys!

Workout of the Day:
A) Gymnastics conditioning
10mins to cycle through, for quality;
20 Hollow rocks
20 Superman rocks
1min Headstand / Handstand practice


B) 21-15-9-6-3
Wall climbs (10-7-4-3-2)
Front squat 50/35kg
Bar facing burpee

(Time cap; 20mins)

Workout of the Day:
A) Gymnastics conditioning
10mins to cycle through, for quality;
20 Hollow rocks
20 Superman rocks
1min Handstand practice (Freestanding / Wall-Facing / L-position)


Gwen is off to Copenhagen today to compete at the CrossFit Regionals. So we thought we would give you guys a taste of what she is in for, this is just ONE of the events she faces. Go get em’ Sona!!

B) 2014 Regionals Event 4
Strict HSPU
Front squat 92.5/55kg
Bar facing burpee

(Time cap; 30mins. Gwen will have a 16min time cap, we are being kind!)

Bad Science

I have been reading a lot recently about bad science and the more I look out for it the more I see it. Here is one study which was written up in the Daily Mail, the headline read ‘Potato diet for lower blood pressure…and no weight gain‘. The article begins  ‘Potatoes could be the latest super-food. For eating a portion twice a day can lower blood pressure, researchers say. What is more there is no weight gain involved. In a study 18 men and women were asked to eat six to eight golf ball sized potatoes with their lunch and dinner, as part of their normal diet.’ Sounds pretty good right? From that most people would make 2 main assumptions;

1) Eating potatoes lowers blood pressure

2) Eating potatoes doesn’t make you gain weight

Unfortunately most people do not read a full article on research, they take in the headline and a short paragraph or two and go away with a misunderstanding of the information. If you read further on, the article says ‘Most of those taking part were overweight or obese and on pills to lower blood pressure‘. Hmmm although I cannot be sure, I would say blood pressure drugs seems a far more likely reason that the participants had a reduction in their blood pressure, not the potatoes.

Next up, ‘Potatoes are thought to have a satiating effect but it is also likely that those taking part in the study cut back on other foods.’ If obese/overweight people cut back on foods (particularly if it was sugary goods or refined carbohydrates) then yes they are likely to not put on weight.

Read on still and it says ‘Those (potatoes) used in the study were purple and so small that they contained as few as 12 calories each, but the researchers believe that ordinary potatoes should also benefit health’. So the participants are being fed some form of small calorie light potato (another reason for lack of weight gain?) yet the researchers are then assuming it must be the same for other kinds of potato. Never, ever, assume.

The main problem with this is that the researchers have spotted a link between A and B (eating potatoes….lower blood pressure/no weight gain) therefore A must cause B right? No, that’s wrong, correlation does not mean causality folks! From the same information the researchers could have established the link that participants who were on blood pressure pills didn’t gain weight, therefore we should take blood pressure pills for weight control…silly yes?!

How scientists can make these assumptions is quite outstanding, attributing the results to potato consumption and ignoring the other variables and (more likely) causative factors such as the blood pressure pills and dietary changes is just bad science. It could very well turn out that potatoes do have said effects, but this study does little to contribute to proving or disproving that hypothesis.

Last but not least, have a guess who funded the study, the US Department of Agriculture, surprised by this? You shouldn’t be; there are many studies out there funded by companies that would benefit from the ‘right’ results, everyone from Coca Cola to Kellogs fund research that paints their products in a good light. I find it scandalous that this stuff is put in front of the public, those who don’t know better get the wrong, incomplete and often harmful information and all in the name of bigger revenues.

Whether it’s the researchers doing a poor job or journalists mis-representing the information, watch out for the bad science folks! Speaking of such, here are two more talks from the Ancestral Health Symposium on the subject. The first video is Tom Naugton, the man behind the documentary ‘Fat-Head’. He provides a very funny insight into bad science and how the media and researchers can twist results to make them sound better than they really are. The second video is by Matt Lalonde and it’s a slightly more serious look into poor science and how it risks derailing the ‘paleo movement’. Our science needs to be thorough, accurate and we need to draw correct conclusions if we want to change peoples dietary outlook.

Toms speech here is from another venue but is exactly the same (and it has his slides on it!)

My Paleo Challenge update:

Well it’s the end of week 2 and all is well so far. I have no issues with keeping my food clean and even the absence of coffee has not been as bad as I thought (give it another couple of weeks and I’ll be scratching at the walls!). In terms of how I feel, well pretty darn good really. I have definitely noticed that I don’t suffer from the occasional slump for which coffee usually provided the pick me up. My energy levels are generally pretty good and that’s with lots of cycling too and from the gym as well as getting in my workouts.

Next week marks my halfway point into the challenge so I will be taking some new measurements of bodyweight, fat % and so on, hopefully things will be heading in the right direction.

Workout of the day

For time:
10 to 1 DB/KB Thruster 45/35lbs
1 to 10 Burpee


Workout of the Day:
Overhead squat – 10 minutes to find maximum set of 3 repetitions

21 – 15 – 9
Overhead squat (50/35 kg)
Toes to bar