Workout of the Day – CrossFit
Day 4 – Chosen by Mitch for doing ALL the Push Ups
You can choose between regular Grace, 30 Clean & Jerks 60/40kg, for time.
Or you can choose Double Grace, 60 Clean & jerks 60/40kg, for time.
Did you see our video on how to work towards your first muscle-up?..
Here is another great video from CrossFit.com on improving the muscle-up
Muscle Ups Skill Development
A) Every minute, for 12 minutes, alternate between:
Minute 1: 30-40 Second hollow hold
Minute 2: 5 Muscle up into ring dip transitions
Minute 3: 10-20 Seconds top/bottom ring hold
B) Every minute, for 12 minutes, alternate between:
Minute 1: 5-10 Strict toes to bar
Minute 2: 5-10 Ring pull-up with a pause
Minute 3: 20-30 second false grip hangs
C) 10 Minutes to get as many rounds and reps as possible:
1-5 Muscle Ups/ Russian Dips
Alternative to muscle-ups:
Pick 1-2 Drills from above and execute them perfectly
A) Cleans: 6 x 1 @ 85-90%
B) Clean pulls: 5 x 2 @ 105%
C) Front squat + Split jerk: 6 x 1+1 @ 80-85% of split jerk
The Crossfit Open is nearly upon us, have you registered yet?
The first stage of the Crossfit Games, the Open, is ‘open’ to any and all regardless of age, ability. We encourage all our members to sign up to see how you compare to the rest of the world!
Congratulations to our latest Foundations graduates, Eric, Alex, Saghir, Lesley, Antonio and Brian. Be sure to make them feel welcome if you see them in the class sessions! Our next foundations course begins on Monday the 6th of Feb and is all full. There are still places available on the Foundations Course beginning 23rd Feb so get your friends to get in touch.
We need your feedback!
As you will be aware our programming has changed in the past 2 weeks with a view to getting you all ready for the Crossfit Open. We would like to know your thoughts! Is it too hard? Too much in one session? Are feeling more beat down or suffered any injuries? Please post your thoughts to the comments section or give us an email at firstname.lastname@example.org. Thanks,
The TCF Team.
– 6 to 9 sets of 2 reps
– Use 80-90% 1RM
B: 4 Rounds for time:
8 Hang power clean 60/40kg
12 Wall ball 9/6kg
Today see’s us enter a special phase in the programming as we begin a 4 week preparatory phase to make sure you are all ready for the 2012 Reebok Crossfit Games Open which begins on the 22nd Feb, this period will see a slight change to the normal class structure but we aim to have you firing on all cylinders come game time!
News & Announcements
First Foundations of 2012 is done!
Please welcome our newest members fully into the fold. Cat, Lisa, Barra, and Eleanor completed their Foundations Course last Thursday and will now graduate into the main classes, well done guys! For all of you out there, if you attend a class and see an unfamiliar face make sure to introduce yourself.
The next Foundations Course begins this evening with 6 new faces at the gym.
There are still a couple of spaces left on the course beginning 6th February, if you know anyone who wants to get started or has shown an interest in Crossfit encourage them to contact us!
Thames Crossfits 2nd Birthday!
Its time to celebrate 2 years of WOD crushing fun! The birthday celebrations will take place this Thursday 26th Jan when we will be heading to Le Pont Bar (West India Quay) for drinks after the 19:30 class has wrapped up. Please let us know if you plan to attend by registering on our Facebook Event page as tomorrow we will be letting Le Pont know the expected numbers.
Workout of the day
A: Clean – 3 – 4 sets of 6 @ 70 – 80% of your 1RM”
B: 3 x 4 minute intervals:
10 KB swing 32/24kg
10 Push up
10 knees to elbows
– REST 2 minutes between intervals, aim to match your score on each round
Ok, if you are not familiar with the ‘pos’ part, it basically means position. So 2 pos is 2 positions of a particular lift, 3 pos is 3 positions and so on. The positions will be confirmed by the trainer on the day but have a look at the video below to give you a better idea (dont worry about the power shrugs at the end)
2 POS Clean & Jerk
Updated Christmas schedule
We have had to amend of Christmas schedule to:
19th to 22nd Dec: 07:00, 17:30 & 18:30 only
28th to 30th Dec: 18:00 only
Gym closed: 23rd – 27th, 31st December & 1st January
*Normal schedule resumes 2nd January*
(This schedule is available to view in the side bar)
Workout of the day
– Establish 5RM
Tabata (20 seconds work, 10 seconds rest)
Dumbell hang squat cleans
– alternate between the 2 exercises for 16 intervals
A. Clean and jerk technique
B. In 20 minutes, establish a new 1RM Clean and jerk
The paleo challenge results are finally in.
As the scores were so close, we’ve split the prizes for 1st, 2nd, and 3rd place.
Without furthur ado…
In third place, receiving a months supply of fish oil, with a total of 788 points and an average of 3.5 reps improvement on the baseline WOD…Team 2, Danielle, Jon F, and Nicola!
In second place, receiving a new TCF t-shirt or vest of their choosing, and a pair of lacrosse balls (each) for home mobility…..with a total of 783 pts and an average of 19 reps improvement on the baseline WOD….Team 4, Frankie, Kristin, and Ant.
In first place, and receiving the grand prize of a pair of innov8’s, a pair of oly lifting shoes, and a pair of wooden rings, with a total of 798 pts and an average of 16 reps improvement on the baseline WOD….Team 5, Jim, Trish, and Paul.
The race was very close, and the results on the baseline workout were a major factor in the final placings. Team 5 has Trish to thank for her massive 20 rep improvement on the baseline, which helped push them to victory when combined with their paleo scores. Frankie and Ant nearly pushed team 4 over the top with 19 and 20 rep improvements themselves, but couldn’t quite overcome the points lead. We really mean it when we say every rep counts.
Congrats to all of the participants, you did a great job! Come see Jay on Thursday or Saturday (or email him) to collect your prizes.
Workout of the day:
Get some skillz
Clean technique progressions
Jeff Martone on kettlebell snatch.
B. 5 minute AMRAP (As Many Repetitions As Possible)
KB Clean & Press/Push Press 24/16kg
Mobility 10 minutes
C. 5 minute AMRAP
KB Snatch 24/16kg