Tag Archives: calories

Workout of the day for Mon 12th February – Testing Week Day 1


Workout of the Day – CrossFit

This is where all your hard work during the IWT days should pay off. You have put in the work now it’s time to reap the rewards.

A) CrossFit Open 15.5

27-21-15-9
Row for calories
Thrusters 42.5/30kg

Think about an appropriate pace for this workout. Setting off on the first 27 calories at your maximum pace is going to end badly.

Think back to your most recent IWT workout, what was the pace you were holding on the rower during the last 1-2 rounds? Use this pace from the very beginning of this workout, it may feel ‘slow’ or ‘easy’ in the beginning but chances are this is your max, sustainable pace.

Working at the highest level you can maintain will result in a faster time than if you go max effort at the beginning and die off.

Nutrition video collection

Have you seen our nutrition video collection? Above video is an example of some of the treasures in that collection. Gary Taubes is a science journalist and the author of “Good calories, bad calories” and “Why we get fat”. The above lecture summarizes the key points from his books.


Workout of the day
A. Deadlift – 5 sets of 5

B. 8 min AMRAP:
10 KB snatch 24/16kg
Run 200m
10 Burpees

The Fight Gone Bad Challenge is here


“Fight Gone Bad” – Challenge

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will do 3 rounds

The stations are:

Wall-ball: 9/6 kg ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 35/25 kg (Reps)
Box Jump: 24/18″ box (Reps)
Push-press: 35/25 kg (Reps)
Row: Calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

**THIS CHALLENGE IS OPEN TO ATHLETES OF ALL LEVELS**

Challenge Prelims: Saturday Jan 15th, 10am
Challenge Finals: Saturday, Feb 26th, 10am

Entry Fee: £20 (£15 goes for prize money)
Prize Purse: £15 x the number of participants
Prize Categories: Most Improved, Fastest Times

Men’s Categories
Scaled – 6kg ball, 20 kg press/Sdhp, 18″ jump or step up
Unscaled – As RX’ed

Women’s Categories
Scaled – 3kg ball, 10 kg press/sdhp, 12″ jump or step up
Unscaled – As Rx’ed

TO SIGN UP EMAIL info@thamescrossfit.com, at the gym, or call 0207 099 9218

How the Challenge Works

1. GET REGISTERED –The sign-up sheet is located on the upcoming events board. Please indicate how you will pay your “FGB” Challenge entrance fee of £20 (and remember that £15 goes into the “kitty” for prize money).

2. CHALLENGE PRELIMS – Saturday Jan 15th. Set your preliminary “FGB” score. This will be the score from which we calculate your improvement.

3. TRAIN – CrossFit for 6 weeks with the intention of improving your “FGB” score.

4. SHOW UP for the FINALS – Saturday, Feb 26th at TCF. Join your fellow CrossFitters in an event intended to blow you away as everybody attempts to set a new PR!

PRIZES

1. Most Overall Improvement – the prize pool for most improved will be 4-7 places deep.

2. Highest score – top scores in mens and women’s divisions

Rules:

– You must choose the category you are going to compete in and STAY in that category for the finals

– Rankings for IMPROVEMENT:

o There will be one master list ranking participants on percentage improvement.

o This list is NOT categorized. Your category has no bearing on where you finish on this list.

o For example, if you compete in the scaled category, and you have the highest percentage of overall improvement, you will be ranked #1.

– Rankings for TOTAL SCORE:

o There will be one master list ranking participants based on total score

o Your TOTAL SCORE rank will be based on your performance within your category.

o Categories will be listed in the order Unscaled, Scaled. This means that all Unscaled category finishers will be ranked above ALL the scaled category finishers,.

o For example, if you compete in the scaled category, the best ranking you can have is one below the lowest in the unscaled category. So if there are 6 people in the unscaled category, your ranking, if you are the fastest scaled, is #7 overall

Give Her Some Tea and Julz Will Bring it On!

(Friday’s Fight Gone Bad WOD is at the bottom of this post)
This week we’re getting to know Julie who, like Griff, is one of our original members and a reliable source of positive energy and motivation at the gym!
P1030254.JPG

Age: 28
Height: 165cm
Weight: 58kg
What do you do all day?
Analyse funds and fund managers.

What is your athletic history?
I started off doing jazz ballet as a kid, then aerobics classes at the gym and waterpolo as a teenager, in my late teens I started running and then got into karate and football. A couple of years of light kickboxing training and general gymming followed but I was frustrated at not getting the kind of results I’d had from karate. Ran a half marathon last year and joined CrossFit in February.

What is your biggest strength in the gym?
Leg work, and running to an extent.

Biggest weakness?
Pull-ups!

What’s your drink?
Herbal tea, gallons of it. Generally I prefer chamomile, peppermint, green tea or jasmine.

What’s your biggest fitness goal?
To never have to use a rubber band for pull-ups again!

What do you enjoy most about Thames CrossFit?
Working out with friends in a supportive and challenging environment where everyone’s behind you but we all come to train hard.

What has been your favourite workout so far?
My favourite? Hm. Every week I have a new favourite as Jami dreams up new ways to torture – I mean train – us. Improving all the time means I enjoy some parts much more now, like the kettlebells. I really enjoyed the one with kettlebells and dead lifts we did last Friday, what was it called? (We called it OPT)
Mostly because I did part RX with a 24kg kettlebell and my male training partner was using the same weight kettlebell hehe 🙂

Have any advice for our new members or potential CrossFitters?
Just come along and meet the crew. The worst thing would be to assume we’re elitist because we can actually all can scale our workouts to our ability. So many guys are scared to come along, but you’ve got to start somewhere and there’s only one way to get better/stronger/more buff – practise! Train harder! Don’t avoid it because soon you’ll have a six pack to die for and will be fighting off the ladies. Surely a goal worth fighting for.

Most importantly: What is the greatest sports movie of all time?
Well it’s a bit cheesy but I love “Bring It On” the cheerleading is awesome!

********
WOD:

“Fight Gone Bad”

In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed
before repeating. We will do 3 rounds
The stations are:
Wall-ball: 9/6 kg ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 35/25 kg (Reps)
Box Jump: 24/18″ box (Reps)
Push-press: 35/25 kg (Reps)
Row: Calories (Calories)

The clock does not reset or stop between exercises. On call of
“rotate,” the athlete/s must move to next station immediately for good
score. One point is given for each rep, except on the rower where each
calorie is one point.