Tag Archives: crossfit uk

On the 12 day of CrossFit, my coaches gave to me…


Yoga for Athletes, Saturday 1-2pm

You’ve made it through the 12 days, nice one team! Make sure you give your body and mind a chance to recover properly now. Before you know it it’ll be time to start thinking about The CrossFit Open!

To really recover means more than having an Epsom salt bath, taking a few days off and waiting for the DOMS to subside. Your nervous system plays a key role in recovery, however this aspect is still often overlooked.

The human body is pretty damn clever. Our autonomic (i.e., we cannot consciously control it) nervous system is made up of the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).

The SNS mobilises the body’s resources in a fight or flight situation, whereas the PNS regulates the bodily functions needed to repair and recover. The body is designed to spend the majority of its time directed by the PNS, with the SNS response only triggering in case of a life-threatening emergency. However, the body interprets all stress, be it mental or physical, as a reason to activate the SNS.

Physical exercise is a stressor on the system.

What does this mean for your training, especially after a killer 2 weeks of back-to-back benchmark workouts?

The key to improving your recovery is to activate the PNS, which is exactly what we are doing through the practice of yoga. Linking movement with breath through a series of postures (asanas) as well as practising breathing techniques (pranayama) to calm down the system.

Following on from last week, we’ll be taking it nice and easy this Saturday, take this opportunity to reboot after the 12 days of CrossFit, ready for what’s to come in the week leading up to Christmas.


Christmas Party – Tonight

After the last barbell has been dropped, it’s time for our Christmas Party!

We will be hanging out at the gym after class to eat, drink and be merry.

This year we are having a fun Christmas 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.

Not interested in the Bake-Off? That’s cool, but still feel free to bring a long a tasty treat to share with your fellow classmates.

See you all tonight!


Workout of the Day

Day 12 – Chosen by our male Fish Game Winner, Head Coach Milo

“Team Power Linda”

10-1 reps, for time:
Deadlift @ 1.5 BW
Bench @ 1.0 BW
Power clean 0.75 @ BW

On the eighth day of crossfit, my coaches gave to me…


Box Notices

– No MetCon, Structural Strength or Weightlifting Club during the 12 days
– Christmas Party on Friday 15th, in the evening!
– No Open Gym on Tuesday 12th December due to photo shoot, no classes affected.


Workout of the Day – CrossFit

Day 8 – Chosen by Coach Tom for carrying sandbags like a boss –

“Dallas 5”

5 minute AMRAP of: Burpees
1 minute: Rest
5 minute AMRAP of: 7 Deadlifts 70/50kg + 7 Burpees
1 minute: Rest
5 minute AMRAP of: Turkish Get Up 18/12kg (Alternating arms)
1 minute: Rest
5 minute AMRAP of: 7 Snatches 35/25kg + 7 Push Ups
1 minute: Rest
5 minute AMRAP of:: Calorie Row

Wednesday 29th November – Testing Week, Day 3


Workout of the Day – CrossFit

Today is a day off testing, with tomorrow our 5 rep max deadlift! Be rested and recovered and ready to lift some heavy tin.

Today will be a active recovery workout, but can also use today as a make up session if you missed Monday or Tuesday. Just be aware that doing too much today may impact your performance tomorrow

Wednesday 22nd November – Workout of the day

Box Notices

– Next week is testing week! Time to see the progress from the strength cycle

– 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.

– 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

Muscle-Up Skill Development

A) Every minute for 12 minutes, alternate between:
Minute 1: 45 seconds Row / Assault bike (15 Seconds Hard effort , 30 Seconds steady effort)
Minute 2: 5 Muscle up transitions to catch + ring dip
Minute 3: Skill of choice

B) Every minute for 12 minutes, alternate between:
Minute 1: 45 seconds Row / Assault bike (15 Seconds Hard effort , 30 Seconds steady effort)
Minute 2: 3-5 Russian dips
Minute 3: Skill of choice

C) 30 Muscle Ups for time

Choose a scale from above if you are working towards full muscle-ups

Workout of the Day – Weightlifting Club

Testing day – Snatch

A) Build up to a heavy single for the day.

B) Snatch pulls: 5 x 2 @ 100%

C) Back squat: 4 x 2 @ 80-85%

Monday 20th November – Workout of the day

This is the last week before testing week, hang tough team!


Workout of the Day for – Monday

A) Hang power clean: 5 x 3, across

B) 12 Minute to complete as many rounds and reps as possible:
5 Strict HSPU
10 Deficit push ups
10/10 Split squats