Tag Archives: crossfit

Upcoming Events and Friday 24th November Workout of the Day

Upcoming Events

November Challenge

Just a few days left in November to get on the leaderboard for 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 little fish while avoiding the large, dark fish.

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 further hone their skills


Box Notices

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.

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

– 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

A) Bench press: 50 reps for time
*Add weight from first time you did this

B) 5 sets of:
100m Carry (Sandbag, KB , Yoke, anything that is heavy and odd for you)
30/30 Side plank
Rest as needed to stay Unbroken

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

Thursday 16th November – Workout of the Day


Workout of the Day – CrossFit

A) Back squat: 3 x 5, across
*Aim to add 2-5kg from your last squat session

B) Bench Press: 40 reps for time
*Add weight from first time

C) 5 Rounds
5/5 Dumbbell push press
Max rep ring dip / push-up
*When you break on the dips/push-ups head back to the dummbell

Workout of the Day – Structural Strength

A) 4 Supersets of:
10/10 Single arm dumbbell press
30 seconds rest
10/10 Single arm dumbbell rows
30 seconds rest
20 Bent-over dumbbell raises
*60 seconds between rounds

B) 2 sets of:
20 Barbell Bulgarian split squats @ 2010
*Barbell in back rack position with rear foot raised and then
*Perform 20 reps at the tempo – don’t pause at the top or bottom, just constant movement
Rest 60 seconds, then switch legs

C) 8 minute sandbag carry (bear-hug hold) for max distance

Workout of the Day – MetCon

5 Rounds for time of:
800m Run
20 Walking lunge
15 Push ups
*Wear a weight vest if you are feeling like a ninja

Tuesday 14th November – Workout of the day

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger


Workout of the Day – CrossFit

A) Deadlifts: 3 x 5, across
*Add 2-5kg from your last deadlift session

B) 10 Rounds of:
10 Slam balls (catch on the bounce or no rep! )
10 Deficit push ups
5/5 Split squats 16/10kg

Workout of the Day – Structural Strength

Continuing with our Supersets. Today see’s you go for max reps in a given time period. Choose loads that allow you to move for the full work periods.

A) 10 x 40 seconds on : 20 seconds off, alternate between
Ring dips (or bench dips)
Chin-ups (or box assisted)

5 minutes rest

B) 10 x 40 seconds on : 20 seconds off, alternate between
Dumbbell bench press
T-bar rows

5 minutes rest

C) 10 x 40 seconds on : 20 seconds off, alternate between
20 Dumbbell walking lunges, immediately into
20 Dumbbell death march

5 minutes rest

D) 60 Strict knees to elbows
*Break as needed

Workout of the Day – MetCon

5 rounds for time:
12 Wall ball 9/6kg
5 Chest to bar pull-ups
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

Workout of the day – Wednesday 1st November


Workout of the Day – CrossFit

A) Yoke Carries
Choose a variation and build to a heavy/technical load
– Overhead carry
– Front rack carry
– Back rack carry

B) 20 down to 1, reps of:
Calorie airdyne/ row
Perform 1 length Yoke carry OR 2 lengths heavy sandbag carry between each round

Workout of the Day – Weightlifting Club

Week 5

A) Snatch Doubles: 5 x 2 @ 82.5-87.5%
* This is the last week of doubles before we move up to singles only.

B) Snatch pulls: 5 x 2 @ 105%

C) Back squat 5 x 2 @ 80-85%

D) Bent over rows 3 x 8 @ by feel

Workout of the Day – Tuesday 31st October


Box Brief

  • 8am Classes – We are trialling some 8am CrossFit class times on Tuesday’s (31st Oct, 7th Nov, 14th Nov) and Friday’s for the next 3 weeks (3nd Nov, 10th Nov, 17th Nov)

Workout of the Day for – CrossFit

A) Power Clean: 5 x 2, across
*Focus on form and positions

B) For time, complete 5-4-3-2-1 reps each of:
Handstand Push Up (If needed, add a deficit to make these reps a challenge)
Hang Power Clean 70/50kg

*Handstand Push ups scale: Wall walks

Workout of the Day for – Structural Strength

A) Lower Body Accessory

3 Supersets
A1) Single leg Romainian deadlift with barbell: 8 per side with 4 second eccentric
A2) Weighted pistol off box: 6 per side with 4 second eccentric
A3) GHD hip extension (or good morning): 20 reps
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

B) Upper Body Accessory

3 Supersets
B1) Single arm dumbbell bench press: 10 per side, ‘resting’ arm holds lockout position
B2) Pendlay row: 10 per side, with 3 second hold in the top position
B3) Single arm upright row: 10 reps per side
*B1 and B2 have a 3 second eccentric on each rep
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

C) Finisher
400m Forearm med-ball carry 9/6kg

Workout of the Day for – MetCon

For time:
Buy In: 750m Row
21-15-9
KB Snatch 24kg (each)
Goblet squats 24kg
Buy out: 750m Row

A big thank you to this ‘cool as ice’ coach…

We want to take a moment to thank Dan.

Apart from being one of the coolest mofo’s out there (he really needs to be a model for aviators), Dan is a top notch Gent and a valuable member of our team.

Dan has an amazingly calm and optimistic attitude which he applies to everything he does. He has a relentless drive to improve himself, be that training, or helping people, or studying movement and nutrition. He seems to be constantly at work, which is infectious to the people around him and makes him a rockstar of a colleague to work with.

Dan works a lot with our beginners in the No Excuses Challenge and a large part of them making the transition from CrossFit newbies to regular class participants, who immediately integrate themselves into the community, is down to this man. We get regular feedback than Dan is doing a stellar job, always going the extra mile to make sure people are having fun and learn as much as they can.

Dan has also done a lot of work representing the gym at competitions such as Rainhill Trials and Tribal Clash. He has become known for being the calming influence on those around him and someone to rely on to keep you motivated!

So, we want to give a massive THANK YOU to Mr Fitness being a bloody great guy!

We would be remiss for also not offering a even bigger CONGRATULATIONS to Dan and Jorge for tying the knot this weekend!

Box Brief

  • 8am Classes – We are trialling some 8am CrossFit class times on Tuesday’s (31st Oct, 7th Nov, 14th Nov) and Friday’s for the next 3 weeks (3nd Nov, 10th Nov, 17th Nov)

Workout of the Day – CrossFit

A) Back Squat: 3 x 5, across
Add 2.5 to 5kg from your last squat session

B) Bench Press: 3 x 3

C) In 10 minute complete as many rounds and reps as possible of:
20 *Wall Balls 9/6kg
100m SPRINT!
*Must be performed unbroken
*If you drop or rest then the set starts from 0 reps

Workout of the Day – Thursday 26th October

“If you think lifting weights is dangerous, try being weak. Being weak is dangerous.” – Bret Contreras

Workout of the Day – CrossFit

A) 3 Supersets of
Deadlifts: 3×5, across (add 2.5 to 5kg from your last deadlift session)
Max effort *weighted pull-up

*If you work towards pull-ups you are doing the following for 3 rounds:
Pendlay Row 15-12-10
Banded pulls 5/5

B) 5 Rounds of:
3/3 Suitcase deadlift
5 Strict **pull-up
20 Calorie Row/ Airdyne

**If you are working on Pull ups then do 2-3 slow and controlled negatives

Workout of the Day – MetCon Class

A) 2 minutes for max rep pull ups
3 minutes rest
3 minutes for max rep sit ups
3 minutes rest
3 minutes for max rep push ups
*Feeling like a beast? add a weight vest!

B) 8x400m Run
1:1 Work/Rest ratio

Workout of the Day – Structural Strength

A) Lower Body Accessory

3 Supersets
A1) Bulgarian split squat: 8 reps with a 4 second lower on each rep
A2) Single leg glute bridge: 15 per side
A3) Strict knees to elbows: 20 reps
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

B) Upper Body Accessory

3 Supersets
B1) 50m Overhead carry, 5 strict press every 10m, per side
B2) Pendlay row: 10 reps
B3) Cuban press: 10 reps (light load)
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

C) Finisher
400m Farmers carry, heavy
*This does not have to be unbroken

Workout of the Day – Tuesday 24th October

People who do not know how to squat do not have normal hip function, don’t have normal leg functional. They can’t jump, run, throw or punch correctly.” – Greg Glassman


Box Brief

  • Remember we have our Halloween Party on Friday from 18:00. Get dressed up and come on down for a workout and some Halloween games
  • Have you tried out our new Yoga for Athletes Class? Saturdays 1pm to 2pm!

Workout of the Day – CrossFit

A) Back Squat: 3×5, across
*Aim to add 2.5 to 5kg from your last back squat session

B) Seated dumbbell press: 3 x 5

C) 5 Rounds of:
8 Dumbbell push press
10-12 Nordic hamstring curls (6- 8 Full GHR)

Workout of the Day – MetCon Class

A) For time
400m Run or row
15 Dumbbell hang squat clean 22/16kg
400m Run or row
15 Dumbbell shoulder to overhead 22/16kg
400m Run or row
15 Dumbbell hang squat clean 22/16kg
400m Run or row
15 15 Dumbbell hang squat clean and press 22/16kg

B) 8 x 15 seconds on : 15 seconds rest
Max calories on airdyne

Workout of the Day – Structural Strength

A) Lower Body Accessory

3 Supersets
A1) Romanian deadlift: 10 reps with a 4 second lower on each rep
A2) Skater squats: 10 per side
A3) Banded good mornings: 20 reps
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

B) Upper Body Accessory

3 Supersets
B1) Single arm dumbbell bench press: 10 per side, ‘resting’ arm holds lockout position
B2) Single arm dumbbell row: 10 per side, ‘resting’ arm holds top of row position
B3) Reverse snow angle: 20 reps
*B1 and B2 have a 3 second eccentric on each rep
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

C) Finisher

Every 30 seconds, for 8 minutes, alternate between
10 Push-ups (load as needed)
&
5 Strict pull-ups (load as needed)