Tag Archives: cleans

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

Next Level Chillin’, Events & Weekend Workouts

Progressive Muscle Relaxation – Next level chillin’

High intensity training regimes such as CrossFit are very taxing on the central nervous system, even more so if you do not allow your body (and therefore ultimately your mind) to recover sufficiently in between workouts. Remember how you felt after, or even part-way through the 12 days of CrossFit after grinding through some savage benchmarks back-to- back with zero rest days? Body =wrecked, brain = frazzled.

If you want to get max. gains out of the current programming cycle, you need to make adequate provisions for rest. Not that you don't know this already!

In Saturday’s Yoga Class, I'll be taking you through a restorative practice and we'll move through the postures a little more slowly than usual, before I introduce you to progressive muscle relaxation. Think of it as a guided body scan, whereby you'll be consciously contracting and releasing specific muscles or muscle groups. Not only is it super relaxing – and you may well drift in and out of sleep – it's also a nice way to improve your proprioception, i.e. the awareness of body positioning in space. You'll also practice sharpening your focus by drawing your attention to a specific body part for a brief moment in time, and linking that to your breath – sound familiar?

Proper breathing is an often under-estimated tool you can use to aid your performance in the gym. As with everything else, it's something that you improve through regular practice – all it takes is a little conscious effort and in due course you’ll learn a few techniques that may save you from breathing out of your arse by the end of a savage workout.

Mindful breath control is a fundamental part of the practice of yoga, and this week
we'll be drawing on this specifically to aid your recovery and general relaxation.

It's starting to get a bit chilly now, so please bring adequate clothing and layers to
make sure you stay nice and warm throughout. Take a pair of warm socks, perhaps
even a thin blanket and/or an eye mask, if you have one.

Remember, you can bring along your homies – perhaps you've got a friend who's not into CrossFit (who are they?!) but would settle on something a little more chill on a Saturday afternoon.

Non-members of Thames are welcome to drop-in at a cost of £10. See ya there!


Upcoming Events

November Challenge

After the months and months of our Monthly Challenges we have tested strength, power, speed, endurance…but for a true test of all round fitness we have missed the BEST test.

Get your pre-wod ready…

Bring your knee sleeves, belts and best lifters….

It’s time to take on…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 tasty fish while avoiding the large, toothy beasts that will send your score plummeting!

On the rower monitor, you’re the fish facing the onslaught of fellow ocean-dwellers, both good and not-so-good. 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 futher hone their skills


Workout of the Day for Friday 3rd November – CrossFit

A) Deadlift: 3 x 5, across
Superset with 3x max rep chin-up*
(Weighted of any kind, if you are carrying around your protein shake in your pocket for after this absolute gainz WOD then that is weighted.)

*If you working towards chin-ups you are doing the following for 3 rounds:
6-8 Supinated-grip barbell row
12-15 Dumbbell bicep curls

B) 50-40-30-20-10
Ring rows
Double unders

Workout of the Day for Saturday 4th November – CrossFit

A) In a Team of 3, complete for time

3 mile run
3Km Row
300 Calories airdyne
*Split work as needed with one athlete working at a time

Workout of the Day for Sunday 5th November – Weightlifting Club

Week 5

A) Clean doubles: 5 x 2 @ 82.5-87.5%

B) Clean pulls: 5 x 2 @ 105%

C) Split jerk doubles: 5 x 2 @ 80-85%

D) RDL’s: 3 x 5 @ by feel

Friday

Deadlift day today.

What do you get, if you turn Elizabeth around, put it in the middle of Fran and average the reps? Yes, its Tate finishing off the week nicely. You didn’t want to use your arms this weekend, right?

Workout of the Day:

A:
Deadlift – 4 sets of 1 rep.

B: “Tate”

5 rounds for time:
9 Thrusters 40/30kg
9 Ring Dips
9 Cleans 40/30kg
9 Pull-ups

Lift, lift and lift again

At Thames CrossFit, we encourage everyone to log all of their workout times, reps, and scalings. Why?

– Next time a similar WOD comes up, you can quickly find what scaling was used last time, and decide whether to try for a faster speed, more reps, or less scaling.

– The numbers will show that you are getting fitter and help to keep you motivated.

– Knowing your one rep maxes makes weight training more effective, as you can make calculations to ensure that you work at the best weight for the number of reps given.

Todays workout will require you to use one bar for all three lifts, so you will need to know which your weakest lift is, and scale the weight with that lift in mind as necessary.


Workout of the Day:

As many rounds as possible in 20 min of:

5 Thrusters (40kg men, 25kg women)
7 Hang power cleans (40kg men, 25kg women)
9 Sumo deadlift high pull (40kg men, 25kg women)