Tag Archives: carry

Workout of the day for Wednesday 10th January – Strongman Day

So these guys are pretty strong…

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%

Upcoming Events and Friday 24th November Workout of the Day

Upcoming Events

November Challenge

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 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


Box Notices

The gym is closed this weekend for a CrossFit Level 1 Seminar, but on Saturday we are going to Flip Out Trampoline! Contact james@crossfitthames.com 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

Thursday 16th November – Workout of the Day


Workout of the Day – CrossFit

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:
800m Run
20 Walking lunge
15 Push ups
*Wear a weight vest if you are feeling like a ninja