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Upcoming Events & Weekends Workouts – CrossFit Open 18.1

Hot damn! CrossFit Open 18.1 is nearly here!

During all classes tomorrow we will be taking on the first Open workout of the year.

Incase you forgot the plan for the next 5 weeks….

Workout 18.1 – Feb 22-26
Workout date: Friday 23rd Feb, (all classes)
Theme of the workout: Pretty in Pink

Workout 18.2 – March 1-5
Workout date: Friday 2nd March (all classes)
Theme of the workout: Smoothie Bar

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

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

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.


Workout of the Day – Friday

CROSSFIT OPEN 18.1

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.

Remember the theme this week is ‘Pretty in Pink’, so done some pink attire and come and smash the workout.

Workout of the Day – Saturday

TBC upon the announcement of Open 18.1

Workout of the Day – Sunday, Weightlifting Club

A) Cleans – Build to a heavy single for the day.

B) Strict press- Build to a heavy single

C) RDL’s – 4 x 6@ by feel

Workout of the day for Weds 31st Jan – Gymnastics Skills


Workout of the Day – CrossFit


Part of today’s gymnastics skill work is handstand walking.

Many of us struggle to walk in a straight line (especially after a long week) nevermind walking on our hands, so what options do we have if we are still working on our handstand walking skills?…

Check out these progressions and try them in today’s session!…


A) Gymnastic Skills

A1) Every minute for 12 minutes, alternate between:
Minute 1: 4 Muscle-ups + 2 Strict ring dips
Minute 2: 20 Hollow rocks

A2) Every minute for 12 minutes, alternate between:
Minute 1: 3-5 Bar muscle-ups
Minute 2: 10 Toes to bar

A3) Every minute for 12 minutes, alternate between:
Minute 1: 1 Length handstand walk
Minute 2: 2 Lengths heavy farmers carry

Workout of the Day – Weightlifting Club

A) Clean doubles: 6 x 1+1 @ 80-85%
B) Strict press: 3 x 3 @ 80-85%
C) Push press: 3 x 2 @ 80-85%
D) RDL’s: 4 x 6 @ by feel

Upcoming Events & Weekends workouts

Beyond the Workout – This Friday!

Once a month we will be holding a special evening called ‘Beyond the Workout‘ which aims to get us all together and have you guys, our members, take the reigns.

Join us today for the following schedule…

Beyond the Workout

1730 to 1815 – Train the Trainer
1830 to 1945 – Skill Training
1945 to 2015 – Team WOD
2015 onwards – Q/A session, complete with some food and drinks.

17:30 to 18:15 – Train the Trainer

This is a chance for the coaching team to get together and share and expand their knowledge with the rest of the team. The gym will be open as normal for Open Gym and for anyone wanting to come down and warm-up ready for what is coming up.

1830 to 1945 – Skill Training

During this session we invite you to come and spend 75 minutes dedicated to working on a range of skills. Each month we will select 3 different movements, from rope climbs and double unders, to snatches and muscle-ups, with the coaches split into small teams to work with the groups. You can rotate through the groups as the evening progresses or spend the whole time working on that one movement.

All our coaches on hand to give you help and advice!

1945 to 2015 – Team WOD

We will round of the skills session with a fun team workout! Fist bumps, high fives and sweaty hugs are mandatory!

2015 Onwards – Q/A session, food & drinks

After the sweat has dried Coach Hannah will give a short talk on how she prepares (both mentally and physically) for competitions. Pizza and beer will also be on hand!

Docklands Throwdown – Next Saturday 3rd Feb, 9am to 12pm

Reebok CrossFit Thames V Royal Docks CrossFit V CrossFit 1864 in a pairs Throwdown.

Join us and our neighbours as we decend on Royal Docks CrossFit for a friendly throwdown. The event kicks off at 9am and runs to 12pm with food and drinks afterwards.

The throwdown is a same sex pairs events with both a RX and a Scaled divisions, so there is something for all levels.

Find a team mate and sign-up via the poster on the whiteboard at the gym.


Yoga for Athletes, Saturday 12.30-1.30pm

The main purpose of our weekly yoga class is to help you recover better from your training at the gym, and to align the practice, it is now following a cyclic pattern, similar in principle to a CrossFit programming cycle.

The first 8 week cycle started last Saturday, and is laid out as follows:
Week 1 – Legs & lower body
Week 2 – Shoulders & upper body
Week 3 – Midline
Week 4 – Relaxation
Week 5 – Legs & lower body
Week 6 – Shoulders & upper body
Week 7 – Midline
Week 8 – Relaxation

As with everything, consistency is key, and the more regularly you attend, the more benefit you'll get from the practice. While there will be an element of repetition to provide continuity, i.e. they will build upon one another, they are sequenced as individual classes, so don't worry if you have to miss one because life gets in the way.

This Saturday marks week 2, and as such we'll be focussing on the upper body, releasing the neck and shoulders to help with posture and overhead mobility.


Workout of the Day – Friday

A) 3 Rounds for focus:
12 Pistols
30-60 Double unders

B) 3 Rounds for quality:
3 Rope climbs
60 Second plank

C) Inversion Progressions and Play Time

*Remember we have Beyond the Workout tonight! Come and join us!

Workout of the Day – Saturday

A) In Teams of 3:
5 Rounds:
30 Strict pull-ups
30 Thrusters 40/30kg

– Rest for 3 Minutes –

3 Rounds
30 Handstand Push Ups
75 Double unders

– Rest for 3 Minutes –

100 Snatches 40/30kg
*10 Rep minimum unbroken or 10 burpees for all team members

Weightlifting Club – Sunday

A) Clean doubles: 6 x 1+1 @ 75-80%
B) Strict press: 3 x 4 @ 75-80%
C) Push press: 3 x 2 @ 75-80%
D) RDL’s: 4 x 6 @ by feel

Workout of the day for Wednesday 17th Jan – Gymnastics Skill Work

The Double Under

The double under is quite possible one of the most frustrating movements in CrossFit and many of you have the whip marks to prove it, nothing sparks awkward questions like walking into the office after a big double under session!

But why are double unders so hard to learn?

Double unders require us to develop co-ordination and accuracy and these are two traits we can only improve by practice…regular and consistent practice.

Anything that requires these traits (shooting an arrow at a target, hitting a golf ball towards the hole, delicately performing heart surgery) NEEDS to be practiced if our brain is to build the neuromuscular pathways for improvement.

So if you have a goal to get your first double unders aim to spend 5 minutes before/after class each time you train and spend time on the rope.

Double under tips
– Is your rope too long or to short? Stand on the rope with one foot and pull the handles up, they should reach around armpit height.
– Hold the hands just in-front of the hips. When looking straight ahead you should able to see your hands in your periphery
– Keep your torso upright and body straight
– Spin from the wrists, not the arms

If you have more time take a watch of this video from Again Faster…


Workout of the Day – CrossFit

A) Skill Development

This is a gymnastics skill day with a focus on mindful and dedicated practice.

200 Double Unders (in as few sets as possible)
20 Muscle Ups
100 Double Unders
30 HSPU

Workout of the Day – Weightlifting Club

A) Clean + Hang clean: 6 x 1+1 @ 70-75%
B) Strict press: 3 x 4 @ 70-75%
C) Push press: 3 x 2 @ 70-75%
D) Romanian deadlifts: 4 x 6 @ by feel

Weekend Workouts

Yoga for Athletes, Saturday 1-2pm

Yoga is on this weekend, come on down for some end of year mobility funsies. Let’s be honest, we could all do more in that respect and as with everything, consistency is key. So don’t wait until January, or any specific date, to start forming new habits or get into a new routine – the time is now!

Workout of the Day – Friday

A) Every 30 seconds for 8 minutes:
1 Power snatch – As heavy as form allows

B) 10 x 30 seconds on : 30 seconds off:
Max rep burpee

C) 3 Rounds of:
60 seconds plank
30 second right side plank
30 seconds left side plank

Workout of the Day – Saturday

A) Gymnastic Strength:
A1) Strict pull-ups: 4 x 4
A2) Strict dips: 4 x 4
A3) GHD sit-ups: 4 x 4
* Conduct all t the tempo 2 seconds up, 1 second hold, 2 seconds down tempo.
*Add weight as needed

B) For time:
Buy-in with 50 double unders
Then, 3 rounds:
6 Squat clean 70/50kg
6 Strict dips
6 Strict pull up
Then, buy-out with 50 double unders

Wednesday 8th November – Workout of the day

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


Workout of the Day – CrossFit

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:
200m Run
1-5 Muscle Ups/ Russian Dips

Alternative to muscle-ups:
Pick 1-2 Drills from above and execute them perfectly

Workout of the Day – Weightlifting Club

Week 6

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

News & Announcements

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 info@thamescrossfit.com. Thanks,
The TCF Team.


Workout of the day

A: Clean
– 6 to 9 sets of 2 reps
– Use 80-90% 1RM

B: 4 Rounds for time:
8 Hang power clean 60/40kg
Run 160m
12 Wall ball 9/6kg