Tag Archives: canary wharf fitness

Training for Week 1 of the Cycle!

Here we are team! Testing is over and now it’s time to start putting in the hard work for all the gains. Just a heads up regarding the blog posts, we’re going to be shifting around the format a bit to make sure you can get a focussed view of the week ahead around the current cycle.

Sundays – Classic Crossfit classes for the week & Topic of the week
Tuesdays – Some bonus Content 🙂 and Olympic Lifting Programming
Fridays – Events and Announcements

Although they’re not mentioned you should assume both MetCon and Yoga will be on as scheduled unless it’s been specifically announced as cancelled through the blog, Pike13, or social media channels.

Week 3, 21st – 27th May

Monday

A) Deadlift
5 @ 55%
5 @ 65%
5+ @ 75%
AMRAP @ 55%

Superset with: 10 Hamstring Curls

B) 7 Rounds of:
2 min Window:
12/10 Cal Row
5 Burpee over the rower
AMRAP HSPU
*60 sec rest*

Tuesday

A) Overhead Squat
5@55%
5@65%
5+@75%
AMRAP @55%
*2 min rest*
Superset with: 5 Weighted Pull Ups

B) 5 Rounds:
15 Thrusters 40/30kg
15 T2B

Wednesday

A) Build to a heavy single Yoke Carry

B) Descending Reps
10-1
Bent over BB Row
DB Floor Press
20-11
Calorie Row/ Airdyne

Thursday

A) Shoulder Press
5@55%
5@65%
5+@75%
AMRAP @ 55%
Superset with: Strict Ring Dips – 3 x 12 (Weighted if possible)

B) 4 Sprint Sets:
400m Run
20 Hang Power Cleans 60/40kg
*90 sec. rest between sets*

Friday

A) Back Squat
5@55%
5@65%
5+@75%
AMRAP @ 55%

B) L-Sits
3 x Max Effort
*60 sec. rest*

C) 6 Rounds:
20m Front Rack Walking Lunge 24/16kg
2 Rope Climbs
10 Pull ups (Strict if wanted)

Saturday

A)Couplets
21-15-9
Burpee
Pull Up

*rest 10 Minutes*

21-15-9
Calorie Row
Shoulder to overhead 60/40kg

B) Core Finisher
5 sets of:
30 Seconds Hollow Rocks
30 Seconds Rest

Workout of the day for 27th March – Strength & Gymnastics!


Workout of the Day – CrossFit

A) Bench / Shoulder press superset
5 Rounds of:
8 Bench press
10 Seated dumbbell strict press
8 Deficit push-ups

B) Gymnastics stability work
3-5 rounds of:
20 seconds ring support + 20 seconds dip support
1 Wall Walk with a 15 second hold + 5/5 Shoulder taps
20 seconds chin over the bar hold

Workout of the Day – MetCon Class

For time:
800m Run
75 Double unders
30 Sandbag ground to overhead
75 Double unders
800m Run

Workout of the day for Tues 20th March – Bench press and Sprint sets!


Workout of the Day – CrossFit

A) 5 Rounds of:
6-8 Bench press
60 seconds rest
6-8 Bent over barbell row
60 seconds rest

B) 12 Sprint sets:
8 Shoulder to Overhead 50/35kg
6 Chest to bar pull-up
4 Burpees over the bar
30 seconds rest

Workout of the Day – MetCon

A) 4 Rounds:
20/15 Calorie airdyne
10/7 Strict HSPU

– 5 minute rest –

B) 4 Rounds:
20/15 Calorie airdyne
8 Muscle-ups

– 5 minute rest –

C) For time: 50/40 Calorie airdyne

Workout of the day for Thurs 15th March

Is it really active recovery if the airdyne is involved?!….


Workout of the Day – CrossFit

Recovery Day

A) Every minute for 20 minutes alternate between:
Minute 1: 40 second row
Minute 2: Skill work of choice
Minute 3: 40 second airdyne / double unders
Minute 4: Skill work of choice

B) Skill work

C) Mobility Work

MetCon Class

A) Row

5 x 1k
*1:1 work to rest ratio

Breakfast frittata recipe & Workout of the day for Weds 14th March

Breakfast Frittata

Those of you who follow Coach Milo on Instagram may have seen his various breakfast frittata’s, usually they are dripping with cheese. This is not quite a Milo special, but feel free to adjust the ingredients to suit your taste.

These breakfast frittata’s are great for those of you who need a quick morning feed. Just make this on a Sunday evening and it will last anywhere from 3-6 days (depending on how big you like you portions)

Ingredients for 4-8 servings
1 Bundle asparagus, diced
200-250g button mushrooms, sliced
1 Red bell pepper, diced
1 Yellow bell pepper, diced
Coconut oil spray
1/2 pound bacon
18 eggs, whisked
1 teaspoon garlic powder
1 teaspoon salt
1/2 teaspoon red pepper flakes
1/4 teaspoon black pepper
*From PaleOMG

Instructions

– Preheat oven to 200 degrees C. Grease a large baking dish.
– Place chopped vegetables on a baking sheet, lightly spray with coconut oil, then place bacon on top of vegetables, covering as many vegetables as possible.
– Place in oven to bake for 30-35 minutes, until bacon is slightly crispy.
– Turn oven down to 170 degrees C.
– Remove bacon from baking sheet and chop into pieces. Place bacon and vegetables in the greased dish.
– In a large bowl, whisk together eggs, garlic powder, salt, red pepper flakes and black pepper until completely combined.
– Pour the egg mixture over the vegetables and bacon and mix to combined.
– Place in oven to bake for 35-40 minutes, until the middle is cooked through and no longer jiggly.


Workout of the Day – CrossFit

Peform @ 70 – 80% effort

For time:
1km Row
10 Muscle-ups
30 Kettlebell swings 32/24kg
50 Box jumps 24/20
30 Kettlebell swings 32/24kg
10 Muscle-ups
1km Row

Workout of the Day – Weightlifting

A) Cleans: 4 x 2 @ 82.5%

B) Front squats: 4 x 2 @ 85%

C) Push Press: 3 x 3@ 80-85%

D) RDL’s: 3 x 8

Open 18.3, Yoga for Athletes & Weightlifting Club

The third Open workout is almost here! We look forward to seeing you at the gym on Friday to crush it!

Workout 18.4 – March 15-19
Workout date: Friday 9th March (all classes)
Theme of the workout: Be your own Superhero – Dress as your favourite Hero!

Workout 18.5 – March 22-26
Workout date: Friday 21st March (all classes)
Theme of the workout: End of Open Party

Read more about the themes for each week here, or you can read our Open FAQ.


Yoga for Athletes

This week will see us complete our first 8 week cycle, which means it’s time for another restorative class. We’ll flow through a short sequence of yoga asana (yoga postures) to stretch out those sore muscles post 18.3, following which your teacher Christine will introduce you to the practice of yoga nidra, also known as yogic sleep.

It’s a powerful and deeply relaxing type of guided meditation. Yoga nidra can be described as the state of consciousness that lies between wakefulness and sleeping. The practice usually begins with a body scan and specific breathing in order to trigger the body’s relaxation response, which is key for optimum recovery. Yoga nidra also includes imagery and/or visualisation to tap into the feeling state of the mind. As you drop more and more deeply into a state of ‘lucid sleeping’, your brainwaves begin to change. For more information on brain activity and stages of relaxation during yoga nidra, please click here.

Temperatures are on the rise, but please do bring adequate layers, or a thin blanket even, to make sure you stay nice and warm.


Workout of the Day – Friday

CROSSFIT OPEN 18.3

The workout is released by CrossFit HQ sometime in the middle of the night, so we will just have to wait until we wake up to find out what it is. You will be able to find the workout on the CrossFit Games website.

Workout of the Day – Saturday

TBC based on what Open 18.3 involves.

Workout of the Day – Sunday, Weightlifting Club

A) Cleans: 4 x 2 @ 80%

B) Front squats: 4 x 2 @ 80-85%

C) Push press: 3 x 5 @ 75-80%

D) Pull ups (weighted if necessary): 3 x 5

Workout of the day for Thurs 8th March – We know what 18.3 is!

This was posted by Dave Castro as his hint for 18.3. Being as smart as we are we think we have cracked it.

Two daisies that look exactly the same, a repeat workout perhaps? With gymnastics being relatively limited in the first two workouts, it’s about time we saw some more high skill movements.

Our guess…18.3 is going to be 15.3.

Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-ups
50 Wall ball 9/6kg
100 Double unders

What are you thoughts?


Workout of the Day – CrossFit

As with all Thursday’s during the Open today is a easy recovery ready so you can go into tomorrow feeling fresh and ready to crush Open 18.3

A) Recovery
Alternating EMOM for 20 minutes:
Minute 1: Row 45 seconds
Minute 2: Aidyne 10/8 Calories
Minute 3: Run 200m
Minute 4: Skill movement of choice

B) Skill work and mobility drills

Workout of the Day – MetCon

A) Choose to Airdyne or Row
40-30-20-10-20-30-40 Calories, as fast as possible
*60 seconds rest between each

B) 5x Max distance handstand walk, rest as needed

Workout of the day for Weds 7th March – Peanut Butter Smoothies & Bench Press!

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:
200m Run
8 Dumbbell hang power cleans (Unbroken!)
8 Toes to bar
30 seconds rest

Workout of the Day -Weightlifting Club

A) Snatch + Hang snatch: 8 x 1+1 @ 75-80%

B) Snatch deadlift: 4 x 2 @ 110-120% of snatch

C) Back squat: 5 x 2 @ 80-85%

D) Dumbbell strict press: 3 x 6 @ RPE of 8

Workout of the day for Tues 6th March – Gymnastics Skill Work & Conditioning


Workout of the Day – CrossFit

A) Every minute for 8 minutes:
2-5 x Muscle-ups + 2 Ring dips, based on ability

B) 12 AMRAP @ 100% effort
15 Thrusters 42.2/30kg
15 Calorie row
12 Thrusters 42.2/30kg
12 Calorie row
9 Thrusters 42.2/30kg
9 Calorie row

Workout of the Day – MetCon Class

A) For time:
100 Air squats
100 Pull ups
200 Push ups
300 Sit ups
100 Air squats

CrossFit Open 18.2, Weekend Workouts & Upcoming Events

CrossFit Open Workout 18.2 & Coach Alice’s Smoothie Bar

After last weeks griptastic lung buster, what will Dave Castro have for us this week?!

Bench press and pistols, it just has to be?!

Workout 18.3 – March 8-12
Workout date: Friday 9th March (all classes)
Theme of the workout: Total Blackout – Interpret this as you will

Workout 18.4 – March 15-19
Workout date: Friday 9th March (all classes)
Theme of the workout: Be your own Superhero – Dress as your favourite Hero!

Workout 18.5 – March 22-26
Workout date: Friday 21st March (all classes)
Theme of the workout: End of Open Party

Read more about the themes for each week here, or you can read our Open FAQ.

There is still time to register for the CrossFit Open just head over the CrossFit Games website.

Yoga for Athletes, Saturday 12:30 to 13:30

We’re fast approaching the end of our first 8 week cycle. This Saturday will mark the second to last week of the current programme, which means it’s time for another midline sesh.

Expect all sorts of plank variations plus a pranayama and more postures to get those deep core muscles such as the transverse abdominis to work. Yay!

Click here to learn more about the role of the diaphragm in regards to your core strength.


Workout of the Day – Friday

CROSSFIT OPEN 18.2

The workout is released by CrossFit HQ sometime in the middle of the night, so we will just have to wait until we wake up to find out what it is. You will be able to find the workout on the CrossFit Games website.

Workout of the Day – Saturday

TBC based on what Open 18.2 involves.

Workout of the Day – Sunday, Weightlifting Club

A) Snatch + Overhead squat: 8 x 1+1 @ 75-80%

B) Back squat: 5 x 1 @ 80%

C) Reverse grip bent over row: 3 x 8 @ by feel

D) Plank holds front + sides: 3 x 20 secs per side w/20 sec rest in between