Tag Archives: crossfit

Upcoming Events & Weekend Workouts

The CrossFit Open, Feb 22nd to Mar 26th

Yes, it’s nearly CrossFit Open time!

Unsure of what the Open is? Then check this out…

…and then read THIS BLOG POST.

The Open is for everyone and anyone and it’s some of the most fun you can have doing CrossFit!

We will be joining CrossFitter’s worldwide to complete 5 workouts over 5 weeks that we will perform during Friday’s classes at the gym. Each Friday we will have a theme to make the day even more enjoyable. The schedule for the 5 weeks is as follows:

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.

T0 register for the CrossFit Open just head over the CrossFit Games website.



Yoga for Athletes, Saturday 12.30-1.30pm

We’re in week 4/8, so halfway through the current cycle, and therefore you get a well-deserved snooze this Saturday – in other words, it’s time for a progressive muscle relaxation after a short restorative practice. To find out more about this type of guided relaxation, please click here.

It’s bound to be chilly this weekend, and as you will be still for a good part of the class, please layer up appropriately – wooly socks, a big scarf, a hat…perhaps a blanket even. Bring whatever you need to stay nice and warm throughout, and treat yourself to a hot bevvie afterwards


Workout of the Day – Friday

A) Every 2 minutes, until failure:
9 Thrusters 40/30kg
15 Double unders
9 Chest to bar pull-ups
15 Double unders

Workout of the Day – Saturday

A) “Tailpipe”

3 Rounds each for time, of:
P1: 250m Row
P2: Double kettlebell front rack hold 24/16kg

B) With a partner I go you go for max team reps of each:
4x 30sec work/30sec rest: Dumbbell strict press
– Rest 2 minutes –
4x 30sec work/30sec rest: Dumbbell push press
– Rest 2 minutes –
4x 30sec work/30sec rest: Burpee
– Rest 2 minutes –
4x 30sec work/30sec rest: Push-up
– Rest 2 minutes –
4x 30sec work/30sec rest: Kettlebell swing

Workout of the Day – Sunday, Weightlifting Club

Deload Week

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

Workout of the day for Thurs 7th Feb


Workout of the Day – CrossFit

A) Barbell Cycling – Power Snatch

21-18-15-12-9-6-3, reps

B) Midline and Stability Work

3 – 5 Rounds
20/20 Side plank with kettlebell
20/20 Star plank
60 Second weighted plank
5-10 Strict toes to bar/rings

Workout of the Day – MetCon Class

15-12-9-12-15 reps for time:
Dumbbell floor press
6 Sandbag cleans between sets

Workout of the day for Weds 7th Feb – Strongman & Weightlifting Club


Workout of the Day – CrossFit

Strong Man day

A) Build to a heavy single length yoke carry

B) 10 Rounds For time:
5 Deadlifts (heavy, but unbroken)
100m Sandbag carry

Workout of the Day – Weightlifting Club

De-load week

A) Snatch pull + snatch: 6 x 1+1 @ 75%

B) Overhead squat: 3 x 2 @ 90% of snatch

C) Front squat: 3 x 2 @ 75-80%

D) Bent over row: 3 x 6 @ by feel

Are you tracking your progress? – Jonny Landels, Nutrition Coach

Progress Tracking

The metric that most people forget about when embarking on their journey to lose weight, get stronger, gain muscle, and improve their health.

However, it is by far the most important.

If you’re not tracking your progress, then how do you know if you’re improving or regressing?

Most people’s attempt at tracking is poor, inconsistent, and unreliable.

Some will start a ‘diet’ or exercise routine, and weigh themselves just a few days later, see no difference, and decide to do something else as it’s clearly ‘not working’.

Others will stick with it for a while, but will use the scale only to track, and after one bad weigh in on a random day decide to pack it all in or make some dramatic change.

It’s inconsistent tracking and unreliable data that causes us to make rash decisions when attempting to improve our physique or health in anyway.

If this sounds like you, this article is for you.

Here are the measures I use when tracking my client’s progress:

Weight

Unavoidably, weight on the scale is a metric we need to track when trying to lose/gain weight.

I sometimes wish it could be done without it as people can be very emotionally attached with this number, however, when combined with the other data, it can be a good indicator of fat loss/muscle gain.

But not always.

Weight gain doesn’t necessarily mean that fat has been gained, and a lack of change doesn’t always mean that fat hasn’t been lost.

Weight fluctuates on a daily basis due to water levels, muscle glycogen levels, and gut residue.

So I get my clients to weigh themselves every day and record the weekly average.

It sounds like overkill, but this will allow you to see past the day-day fluctuations, and notice actual weight change week to week, and month to month.

Do this first thing in the morning, naked, and after your morning trip to the bathroom.

Body Circumference Measurements

For accuracy, I love the 9 site measurement data that Andy Morgan from rippedbody.jp suggests on his article on tracking progress.

These 9 sites are:

– Chest
– Right arm
– Left arm
– 2″ above navel
– Navel
– 2″ below navel
– Hips (widest point)
– Right thigh
– Left thigh

Of course this takes time, so if you’re rushed, neck, waist, and hips will do.

These can be hard to do by yourself so I recommend buying an Orbitape measure so that you can comfortably get it done without relying on anyone else.

Do these once a week and note to the nearest 0.1cm for accuracy.

A guide to using this tape measure can be found here.

These body circumference sites when used in correlation to the scale weight will show you if body fat is being lost or muscle being gained.

Subjective measures

Everything affects everything…

I get my clients to record how they’re sleeping, what their stress levels are like, how their appetite is, and how they’re feeling during their workouts.

All of these measures will affect each other as well as your training and weight progress.

So if you feel your progress in the gym or on your diet is poor, think whether you have the above dialled in or not.

Progress Photos

I get my clients to take progress photos from the front and side every 4 weeks.

There is no need for them to be more frequent than this, and these can be just for you to notice differences in physical appearance.

These can be great to keep you motivated and accountable to the process.

Dietary adherence, Training adherence, and Progression
For my clients I also ask them to rate their adherence to their nutrition and training plans, as well as notes about their progression in performance.

This can be useful for you to note also before you make drastic changes.

If the scale weight and measurements didn’t change but you’ve not been to the gym and you had more treats than you would’ve liked then that’s probably the cause of the issue rather than the exercise or diet not working.

Take a training log of your exercise so you can see your frequency and performance levels, and be honest about whether you’re following your nutrition habits as well as you should be.

The training log will help you see if you’re progressing with your weights or not, and also what weights you should be using session to session.

If you find you aren’t recovering or progressing, and your subjective measures are bang on, this will show that a change to your dietary intake could help.

Staying objective about your data

All of the data together will help provide you a picture of progress when trying to lose weight, gain muscle, get stronger, or just improve your health.

If your weight increases but your stomach measurements decrease, this indicates fat loss and muscle gain at the same time.

Muscle growth can hide fat loss so don’t just rely on the scale.

If your weight suddenly increases (which it will sometimes) then don’t get disheartened, this won’t mean fat gain. Check your stomach measurements for change, if there isn’t any, then you’re fine.

This weight increase will be down to an increase in glycogen, maybe from extra carbohydrate or some salty food.

For women, your weight will fluctuate with your menstrual cycle due to water retention, so make sure you’re comparing data at the same time in your cycle not to be discouraged.

I see weight fluctuations much more in women, so measuring the body and progress photos become even more important.

In terms of gym performance, a strength increase is always a good way to measure progress – are you lifting more than the week prior.

However, if you are losing weight, then maintaining strength levels is also a great sign of progress. This shows that your fat loss isn’t affecting your muscle strength as you’re moving more load in comparison to your new bodyweight.

I hope this article helps you stay objective with your progress when trying to make a change, as always, questions welcome in comments or on the Thames Facebook Group.

To find out more about nutrition programming with Jonny, check out this post!


Workout of the Day – CrossFit

A) Barbell Cycling – Snatch

21-15-12-9-6-3

Increase weight from week 1 and start over.

B) Midline and Stability Work

3-5 Rounds:
5/5 Banded cycles
10 Hollow rocks
30 Second hollow hold
15/15 Flutter kicks

Beyond the Workout Event & This Weekends Workouts


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.

On the last Friday of each month we will be enjoying the following evening…

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 one of the Coaching team will give a short 15 minute talk on topics ranging from programming, training and nutrition to improving sleep, reducing stress and supplements. A chance for you to learn something new and get some burning questions answered! Pizza and beer will also be on hand!

Our first Beyond the Workout session will be held on Friday 26th January!


Workout of the Day – Friday – CrossFit

A) Barbell Cycling – Snatch

27-21-15-12-9-6-3

Same weight as last week but whatever you did for the 21 is now your opening set for 27. 🙂 You’re welcome.

B) Midline and stability Work
3-5 Rounds
20/20 Star plank position
10/10 Banded cycles
10/10 Banded bottom-up press
15/15 Tea pots

Workout of the Day – Saturday – CrossFit

A) 30 Minute AMRAP with a partner:

P1 performs 2 rounds of:
5 Goblet squat 32/24kg
10 Goblet lungers

P2 performs a row for calories

*Switch after every round of squats and lunges is completed
*Score will be total calories rowed.

Workout of the Day – Sunday – Weightlifting Club

A) Hang snatch doubles: 6 x 2@ 70-75%
B) Overhead squat: 3 x 2 @ 80% of snatch
C) Front squat: 5 x 3 @ 70-75%
D) Bent over row: 3 x 6 @ by feel

Workout of the day for Thursday 18th Jan – Interval Weight Training (IWT)


Workout of the Day – CrossFit

A) 3 Rounds, with a 2 minute rest between rounds:
7 Kettlebell clean & press 24/16kg
2 minutes ALL OUT max distance row

– 5 Minute Rest –

3 Rounds, with a 2 minute rest between rounds:
10 Double kettlebell front squat 24/16kg
1 minute jumping lunges
1 minute ALL OUT max distance row

B) 5 Minutes of skill work under fatigue.
Choose something complex for you and practice whilst tired (HSPU, muscle-ups, barbell cycling etc)

Workout of the Day – MetCon

10 minute AMRAP:
3-6-9-12-15-18-etc
Burpee
Box jumps

– 5 Minute rest

8 minute AMRAP:
3-6-9-12….
Kettlebell clean 24/16kg
Kettlebell press 24/16kg

Workout of the day for Monday 15th – Renegades Man Makers


The Dumbbell Man Maker

The man maker is not something you see within CrossFit workouts very often, this is most likely down to the fact that it cannot be performed ‘fast’ and it often humbles us to using lighter weight, as CrossFitters we tend towards movements that let us move large loads quickly.

That being said the man maker has a whole host of benefits that can be valuable to the weekend warriors and athletes.

The movement itself (see the video below) encompasses almost all the major movements patterns; push, pulls, squat, press (and you could argue a hinge).

It also challenges you in all planes of motion with the front plane (push-up, thruster, row etc) as well as the often neglected sagittal and transverse planes (single arm rows/planks).

Just because its slower and lighter does not mean this is easy, prepare to be humbled. Ow, and don’t forget about the 5500m of rowing in this workout.

Workout of the Day – CrossFit

A) 10 – 1 reps of:
Renegade man makers
Row (1 rep is 100m)

*Perform 10 man makers, then a 100m row
*Perform 9 man makers, then a 200m row
*Perform 8 man makers, then a 300m row
*Continue until you complete the final round of 1 man maker and 1000m row

Upcoming Events & Fridays Workout – AMRAP Fun!

Open Weekend – Saturday 20th & Sunday 21st January

Are you friends always asking you about CrossFit but yet to try it? Or are you tired of being the only one in your group to talk about ‘the gains’ and take pride in barbell bruises?…Well now is your chance to get a friend involved.

On Saturday (08:30 and 13:45) and Sunday (13:30) we are holding some free taster sessions for those wanting to give CrossFit a shot.

You can register your friends here.

Docklands Throwdown – Saturday 3rd February

We are joining up with our neighbouring CrossFitter’s for a Throwdown.

The Throwdown is a same sex pairs event and athletes of all abilities are welcome, and there will be both RX and scaled divisions.

To sign-up just find a team-mate and add your name to the list on the whiteboard at gym!

The Throwdown runs from 9am to 12pm, with food and drinks afterwards!


*A reminder this gym is closed this weekend for a CrossFit Level 1 Seminar, we apologise for how annoying this is! However, this is the last Seminar we are hosting until July!*


Workout of the Day – CrossFit

AMRAP Funzzies

A) 10 Minute AMRAP:
200m Row
15 Unbroken wall balls 9/6kg
10 Pull-ups

– Rest for 3 Minutes –

B) 8 Minute AMRAP:
100m Sprint
15 Unbroken Kettlebell swings 24/16kg
10 Pull-ups

– Rest for 3 minutes –

C) 6 Minute AMRAP:
15 Burpees
30 Double unders

Workout of the day for Thursday 11th January – Barbell Cycling

Barbell cycling is found in CrossFit when we have to move barbells for multiple reps, in particular the snatch or clean & jerk.

It can be very tricky to learn, especially when you have so much other stuff to think about with the olympic lifts! The focus today is to practice bar control, positions and to build in mechanics and consistency when cycling through reps.

Here are some key tips…

On the ascent:
– Keep the bar close to the body
– Aggressive turn over to ensure a strong lock out overhead (punch the bar up!)
– Slight push-back of the hips to reach a quicker power position

On the descent:
– Shoot the hips back
– Get the elbows over the top of the barbell quickly and the keep the bar close to the body.
– Clear the knees, keeping almost vertical shins.
– Stay back on the heels, especially as fatigue begins to set in.

Touch Points on the descent

You will need to understand how many “touch points” the bar will have on the descent and also learn how different weights will influence this.

If you are comfortable going straight down while maintaining good positions and bar control (and having no contact with the bar at hip/thigh) then this is a faster way to cycle reps.

However as weight increases you may be required to have a touch point at the hips or thigh in order to help control the weight back to the floor without being pulled out of position.

Check out the video below of two CrossFit Games Champions going head to head on a 50 rep version of “Isabel“. In the video you will see Sam Briggs (in the black vest) touch the bar at the thighs during the decent, while Annie (in the red vest) went straight down with no touch point.


Workout of the Day – CrossFit

A) Barbell Cycling

21-18-15-12-9-6-3 reps of power snatch

*Start light and add load with each round. MUST BE UNBROKEN!
*Focus will be on cycling the movement well and building confidence moving the barbell with higher rep schemes.

B) Midline and stability work
3-5 rounds for quality:
45 seconds left side plank
45 seconds right side plank
10 Scap push-ups (use a band if needed)
2 Lengths bottom up kettlebell carry

Workout of the Day – MetCon

Every minute, until failure, alternate between:
1) 14/18 Calorie row
2) 1 Round of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats)
*40 minute cap