Tag Archives: burpees

Workout of the day for Tues 23rd Jan – Sprint Intervals

Workout of the Day – CrossFit

A) 4 SPRINT Sets:
250m Row
10 Thrusters 40/30kg
10 Chest to bar pull-ups
10 Over the box jumps 24/20″
– Rest for 2 Minutes –

Rest 5-10 Minutes

B) 6 Rounds for time:
10 Kettlebell Swings
10 Push-ups
10 Push press
10 Burpees

Workout of the Day – MetCon

1 to 10, back to 1 reps of:
Sandbag squats
Perform a 1 length carry between sets

Upcoming Events & Fridays Workout – AMRAP Fun!

Open Weekend – Saturday 20th & Sunday 21st January

Are you friends always asking you about CrossFit but yet to try it? Or are you tired of being the only one in your group to talk about ‘the gains’ and take pride in barbell bruises?…Well now is your chance to get a friend involved.

On Saturday (08:30 and 13:45) and Sunday (13:30) we are holding some free taster sessions for those wanting to give CrossFit a shot.

You can register your friends here.

Docklands Throwdown – Saturday 3rd February

We are joining up with our neighbouring CrossFitter’s for a Throwdown.

The Throwdown is a same sex pairs event and athletes of all abilities are welcome, and there will be both RX and scaled divisions.

To sign-up just find a team-mate and add your name to the list on the whiteboard at gym!

The Throwdown runs from 9am to 12pm, with food and drinks afterwards!

*A reminder this gym is closed this weekend for a CrossFit Level 1 Seminar, we apologise for how annoying this is! However, this is the last Seminar we are hosting until July!*

Workout of the Day – CrossFit

AMRAP Funzzies

A) 10 Minute AMRAP:
200m Row
15 Unbroken wall balls 9/6kg
10 Pull-ups

– Rest for 3 Minutes –

B) 8 Minute AMRAP:
100m Sprint
15 Unbroken Kettlebell swings 24/16kg
10 Pull-ups

– Rest for 3 minutes –

C) 6 Minute AMRAP:
15 Burpees
30 Double unders

Its all new!

This week see’s the beginning of our new schedule which comes complete with new classes, new structure and new programing!

Please remember these classes are based on the Athletic Levels Cards that you all should have, whilst all classes will follow the same programming posted daily on the blog, there will be slight variations in the different classes. Here is a reminder of those classes:

Monday, Tuesday, Thursday
07:00 & 12:30 – All levels
17:30 Intermediate/Advanced
18:30 Beginners
19:30 Beginners/Intermediate

07:00, 12:30, 18:30 – All levels
17:30 – Intermediate/Advanced
19:30 – Endurance
**Foundations Mon, Weds & Thurs at 19:30

07:00, 12:30, 17:30 & 18:30 All levels

09:00 Advanced lifting
10:00 & 11:00 All levels

Pull-up Workshop 14th April 12:00-13:30
Did you struggle with chest-to-bar pull-ups during Open workout 12.5? What about during Murph this weekend?….If you could use some help sign up for our Pull-up workshop!

Crossfit drop-box at Canary Wharf
There will be a big Reebok CrossFit dropbox in Canary Wharf this Monday and Tuesday!

We’ll be there running workouts and showing new people what CrossFit is all about. Perfect opportunity to get your WOD on outside in the beautiful weather or show your mates what Crossfit is about. For more info and to sign up for a workout check out the facebook page

Workout of the day
A: Push jerk 5×2, 60 seconds rest between sets

B: 5 rounds for time:
5 Shoulder to overhead 60/40kg
10 Burpees

News & Announcements

Crossfit Open

So workout 12.1 is done and dusted. Once of the central themes around the CF Open is that anybody, anywhere should be able to give it a shot and what better way than to begin 7 minutes of burpees! A simple (yet brutal) bodyweight movement that really tests your capacity…a great way to start the Games Season! We got some brilliant scores with Sam sitting in joint 17th place in the whole of Europe with an epic 135 reps!

Seriously…I am this tall!” – Philly trying to steal an extra few feet during the Open WOD

You all did us coaches very proud and the turn-out to do the workout was better than we expected. Not only that but the atmosphere on Thursday evening was fantastic! Finally a thanks to all those who helped with the judging, its great to get you involved on the other side of the workout and everyone did a great job of upholding the standards. Lets make sure we keep this going during the next 4 Open workouts!

Nicola post-burpess: You know you gave it everything when all you can do is stare at the ceiling!

Building works

You cant have failed to notice that there have been some building works going on right next door to the gym. Unfortunately a side effect of this is a very dusty gym, we are doing our best to keep things clean but we apologise for the recent state of the general area. The construction works will continue for another couple of weeks (all things going well) so bear with us a little longer. It will be worth it in the end when we have a bigger, better gym!

**No 19:30 Endurance class this Wednesday  29th Feb**

Unfortunately we will have to cancel the Endurance class this Wednesday, everything will run as normal the following week.

Workout of the day
A: Cluster
– 5 sets of 2 reps with 90 second recoveries
– Build to 2 RM

B:5 Rounds for time
10 Push press 50/35kg
10 Front squat 50/35kg

Open Wod 1

They day has come, its time for the first workout of the 2012 Reebok Crossfit Games…Open Wod 1. Please  watch the video below for an explanation of the workout along with the all important movement standards.

How the classes will run:

– Warm-up & mobility
– Set-up for the workout
– Explanation/demo of movements & standards
– Workout; These will be split into heats as each athlete needs to have a judge.

* Please be on time for the class you wish attend, if you are late will cannot wait around for you to catch-up. The classes will move at a fast pace and your co-operation throughout will be greatly appreciated.

If you entered the Open last year this is your chance to see just how much you have progressed, if this is the first time you have competed in Crossfit its a opportunity to get a taste of the action….Whether its your first time or you a seasoned veteren, today is about giving your all, and then some! Good luck to everyone taking part, lets crush it!

Workout of the day

Open Wod 1
Complete as many reps as possible in 7 minutes of:

Athlete begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Meet Nicole!


Its time to meet one of our members who joined us from across the pond, Nicole! Nicole is originally from Boston which is one of the oldest cities in the United States (thanks wiki for that ‘fact’). She joined Thames Crossfit back in the middle of 2011 and since then she has always shown a unwavering drive to improve, this has been evident recently from how she has dealt with a injury through which she has stayed positive and used her time wisely to come to the gym to work on her recovery, say hi to her friends and watch with glee as others sweat and suffer. Nicole brings her positive attitude to each and every workout and our gym would be worse off without her in its ranks….UK 1, USA 0! So lets meet todays athlete…..

Age: 35

Height: 5’7″

Weight: 68 kg

What do you do all day? Conspire with the evil bankers of the world…I manage Marketing for a financial services firm. Advertising, media relations, investment writing, that sort of thrilling stuff.

Can you give us some of your benchmark stats?
Karen – 9:59 Rx , Annie – 10:50 Rx , Backsquat – 65kg

What is your athletic history?
I played basketball in school then turned to running after university. I got bored of running after I completed the Boston Marathon and the months of training that came with it – so turned to yoga and went head first into that for years. I always belonged to a gym and dabbled in weight training classes, interval circuits, boot camps – whatever it took not to get bored, to stay motivated and fit. When I moved to London, I joined some posh gym fully equipped with posers putting on lip gloss before heading to the gym floor and had to get out fast. I started Crossfit and think I finally found something that won’t bore me, doesn’t require matching hot pants & sports bra and I don’t get looks of disgust when I sweat like an animal.

Biggest Strength in the gym?
Wall balls, squats….flexibility if that counts

Biggest Weakness?
Pull ups and snatch for shiz.

What’s your drink?
Bloody Mary or Bloody Maria – both extra spicy

What is your biggest fitness goal?
I think I will be the happiest gal at the box once I get damn kips. But overall, I just want to get more fit, more toned, more awesome.

What do you enjoy most about Thames Crossfit?
I like the fact that there is always someone around pushing you to pick up the bar, to go faster, or to be better. It’s motivating and always makes you check yourself and perhaps go a bit further than you thought you could. I also really like that there’s a group of strong women who just get on with it. No zumba or step class – we’re all lifting heavy and kicking ass.

What are some improvements you have made since joining Thames CrossFit?
I’ve cleaned up my diet by introducing MEAT back to my body and am pretty much a converted Paleo-er (aside from the coffee addiction and wine consumption). That has made a world of difference to how I feel generally. And overall I just feel stronger and more confident to try things that I never thought I could do in the gym.

Any advice for those new to Crossfit?
As they say…just show up. It IS really that simple. And don’t be intimidated by the incredibly fit athletes – everyone is there to support you, cheer you on and help you get more fit.

Most importantly, what is the greatest sport movie of all time?
Not quite a happy ending, but I have to say most definitely – Million Dollar Baby.

”…Its the magic of risking everything for a dream that nobody see’s but you…”

Any film that has Morgan Freeman narrating is a winner for me!

Workout of the day

A: Clean & Jerk
– 4-6 sets of 3 reps
– Use 70-80% 1RM

B: 21-15-9

Meet Chris….I think?

You may know him as Chris, Tom, Dave, Jasper or perhaps (rather worryingly) Britney. Whatever name you know him by you are sure to know his face, Chris has been with Thames Crossfit for nearly 6 months and rarely a evening goes by that he does not grace the gym with his presence. Chris has taken to Crossfit with real enthusiasm and determination and the results he is getting show just how what a little dedication and effort can achieve. Not only that but his bright coloured vests are sure to liven you up during any wod! Lets me todays athlete…..

DSC_3695.JPGAge: 29

Height: 5’11”

Weight: 77kg

What do you do all day?
I write code to calculate how much trader’s lending positions are making, and then get to hear why I must be wrong.

Can you give us some of your benchmark stats?
70kg front squat, 132kg deadlift, 65kg bench press, 8kg weighted pull ups

What is your athletic history?
Triathlon, running, cycling, 10 years of snowboarding and related pain.

Biggest Strength in the gym?
I turn up a lot.

Biggest Weakness?
Anything involving a front-rack position.

What’s your drink?
A (paleo) Guinness  or a martini

What is your biggest fitness goal?
Complete an Ironman before im 35 and then make it to 36.

What do you enjoy most about Thames Crossfit?
The enthusiasm shown by everyone that pushes you to smash that killer WOD when all you want to do is bail. And listening to Wolfmother.

What are some improvements you have made since joining Thames CrossFit?
Before quitting London and going traveling, I subscribed to a special training regime I like to call “Chrisfit”. However, with limited advertising and no actual gym space I was the only member, and so being very boring it tended to have its peaks and troughs of effectiveness.

After 12 months of travel I had successfully cultivated a 37” waist and a 95kg temple based on pizza and beer, thus succeeding in creating the perfect “before” photo for my future Men’s Health cover shoot (pencilled in for September 2015 edition). But despite the obvious potential in a new “ChrisFit” poster campaign, I couldn’t be bothered to dust off the old membership card and instead looked at alternative ways of again glimpsing my toes. Crossfit was the obvious choice at the time as it shared a lot of the same letters as the old place, but given how much my attitude to training and nutrition have changed in the last 6 months I recommend CrossFit to everyone I meet. I now weigh a lot less (and not in a malnourished kind of way), and have leaned out to an Adonis like 32” waist, but it’s the new love of weights, stretching, and eating chickens that has really shocked me. I have a completely changed outlook on what fitness is and how it fits into my life, and that’s kind of more important than the cover shoot.

Any advice for those new to Crossfit?
Turn up and get involved as much as you can… its only going to help.

Most importantly, what is the greatest sport movie of all time?
Tough, but either “Thats it, Thats all” or “The Art of Flight” for inspiration or “Raging Bull”.

Workout of the day
5 Rounds for time:
10 Burpees over a KB
10 KB swing 32/24kg
10 C2B pull ups

Christmas WOD

We loved the ’12 Days of Crossfit’ so much we thought we would do a workout to commemorate the event, it is Christmas after all!…This is our present to you!


Christmas Workout
– Perform the following in the style of ’12 Days of Christmas’ song e.g. 1 Thruster…2 Front squats, 1 Thruster…3 Power cleans, 2 Front squats, 1 Thrusters etc

1 Thruster 60/40kg
2 Front squats 60/40kg
3 Power Cleans 60/40kg
4 Over-the-bar burpees
5 Chest-to-bar Pull-ups
6 Push-ups
7 Toes to bar
8 Box jumps 24/18”
9 KB Sumo-deadlift-high-pulls 24/16kg
10 KB Swings 24/16kg
11 Wall-ball 9/6kg
1-200m run

Back to it…

For those of you signed up for the London Throwdown qualifiers, tonight is the last opportunity to crush those workouts! We need to submit all your scores by 8pm so if you still have a workout (or two) to do, please come in early enough to get them done in time.

Well the pain and torture of the 12 Days of Crossfit is over! You have had the weekend to recover and recuperate so we’re hitting you with a Hero WOD….with a twist!

The 12 Days 
After last years 12 Days of Crossfit I was left wondering ‘how the hell can we improve this for next year?!‘. Our first attempt at this event was a huge success and besting it looked like it would be a tough task. However (as I should have known!) this years 12 Days supased my lofty expectations and its down to all of you!

In the past couple of weeks we have seen a crazy amount of PB’s ( I think I can still hear the PB bell ringing), people have been nailing pull-ups, Rx’ing their first named workouts and generally doing things that they would have thought impossible only a short while ago. Best of all you have demonstrated what Thames Crossfit is all about, we believe we are building the best community with the most productive place to workout and achieve your goals, and you proved us right. The supportive atmosphere was evident from day 1 and grew and grew to the very final workout! We hope you enjoyed the experience and have learnt just what you capable of when you put your mind to it…well done everyone!

We capped off in style on Friday with our Christmas Party, their were some moments that evening that will be etched in my mind for a long time to come, namely the human pyramid and of corse Arto (still in his suit) with the slosh pipe.

Motion is lotion

Just thought I would share this clever video with you on how movement is medicine.

Randy and burpees
75 power snatch 35/25kg
– Every minute on the minute 5 burpees

Day 6 – Air Force Workout

Today’s workout will take some determination to get through. You will do best to finish as many reps as possible in the first 2-3 minutes before the oxygen debt begins to build.


Workout of the Day:

“Air Force WOD”

-Start with 4 burpees and perform 4 burpees every minute on the minute.

With a 40/30 kg barbell.

20 Thrusters
20 Sumo deadlift high pulls
20 Push press or Push jerk
20 Overhead squats
20 Front squats

Note that today’s class will be at 10am and Sunday’s class will be at 5pm due to the mobility seminar running from 9-5 on Sunday.