Tag Archives: fitness canary wharf

Workout of the day for Mon 12th February – Testing Week Day 1


Workout of the Day – CrossFit

This is where all your hard work during the IWT days should pay off. You have put in the work now it’s time to reap the rewards.

A) CrossFit Open 15.5

27-21-15-9
Row for calories
Thrusters 42.5/30kg

Think about an appropriate pace for this workout. Setting off on the first 27 calories at your maximum pace is going to end badly.

Think back to your most recent IWT workout, what was the pace you were holding on the rower during the last 1-2 rounds? Use this pace from the very beginning of this workout, it may feel ‘slow’ or ‘easy’ in the beginning but chances are this is your max, sustainable pace.

Working at the highest level you can maintain will result in a faster time than if you go max effort at the beginning and die off.

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 Tues 6th Feb – Interval Weight Training


Workout of the Day – CrossFit

A) Interval Weight Training (IWT)

*This is your last IWT before the CrossFit Open begins, give it your all!

A1) 3 Rounds, with a 2 minute between rounds:
8-12 Dumbbell thruster
2 minutes ALL OUT max distance row

– 5 Minute Rest –

A2) 3 Rounds, with a 2 minute between rounds:
12 Dumbbell push press
1 minute for max burpees over the rower
1 minute row for max distance

B) Skill Work Under fatigue

Workout of the Day – Metcon Class

For time:
8 Rope climb
20 Push ups
30 Goblet squat 24/16kg
600m Kettlebell carry (switch hands at 300m) 24/16kg
30 Goblet squat 24/16kg
20 Push Ups
8 Rope climb

The CrossFit Open & Weekend Workouts

The CrossFit Open is upon us! Yipppiiieee!

If you are not sure what the CrossFit Open is, take 1 minute and 40 seconds and watch the video above!

…It’s ok, we can wait….

The CrossFit Open is for EVERYONE and with both RX’d and Scaled versions of the workouts even the newest of CrossFitter’s can get involved.

Here are just some reasons EVERYONE should do the CrossFit Open!

Reason #1 – CrossFit is for everyone!

If you are doing CrossFit then you know that absolutely anyone can do it. The Open workouts are programmed so that anyone can take them on regardless of their ability, and anyone will find them challenging, whether you’re fresh from Fundamentals or a seasoned Thames athlete.

CrossFit HQ also release scaled versions of the Open workouts to better suit the needs of the fresh faced CrossFitters out there.

So you can’t use the ‘I’m not ready‘ excuse, in all reality none of us are ever ready for the minds of Dave Castro and his workouts!

Reason #2 – It’s fun!

The Open always brings out the best of people, whether its during the workouts or when you are on the sidelines showing your support.

It doesn’t get much better than going head to head with your friends and blasting through a workout being cheered on by those around you. The energy at the gym often inspires people to get some big PB’s, get their first muscle-ups or finally manage some double unders, so what have you got to lose?

Reason #3 – You might meet some new cool people!

If you are tempted to skip the CrossFit Open workouts and stay at home, you aren’t likely to find any new cool friends. Nope, the cool kids are hanging out at the gym on a Friday night.

Reason #4 – It’s a chance to test yourself and your fitness!

The CrossFit Open workouts give everyone an extra push into the realms on intensity, and we often find we all have another level or two when it comes to pushing ourselves in a workout. Not only do you get to test yourself, but you can see how you stack up to CrossFitters around the world and who knows,you might surprise yourself.

Reason #5 – …because it’s THE CROSSFIT OPEN!

If you do CrossFit, then joining in the CrossFit Open is a rite of passage, this is the ultimate way to experience what the wonderful world of CrossFit is all about.

The Open at Reebok CrossFit Thames

We like to shake things up a little and this year we doing these a little differently.

For us, the Open is about getting together with you best training bud’s, crushing a workout and having a good time (whether you register for the Open or not!).

Each week we will have a theme which you can choose to get involved in and we will be holding a post-wod party after the morning, afternoon and evening classes.

So whether you train with your girl squad at 6am or enjoy a late evening bro-sesh everyone can get involved and enjoy the Open.

This year the Open kicks off on February 22nd with the following schedule:

Workout 18.1 – Feb 22-26

Workout date: Friday 23rd Feb (all classes)
Theme of the workout: Pretty in Pink

“Pink is not a colour, it’s a culture”…said somebody famous at some point in time.

Even better than that the colour pink plays a huge role in psychology. Pink is a sign of hope, it calms and reassures our emotional energies, alleviating feelings of anger, aggression, resentment, abandonment and neglect. So if we see a sea of pink at the gym it can make us all feel a little more jolly.

Studies have also confirmed that exposure to large amounts of pink can have a calming effect on the nerves and create physical weakness in people…so if you want to beat your buddy in the Open workout distract them with all the pink you have!

Workout 18.2 – March 1-5

Workout date: Friday 2nd March (all classes)
Theme of the workout: Smoothie Bar

Anyone who is evenly vaguely health conscious loves a Smoothie bar. So if you need a pre-wod energy boost or a post-wod protein refuel we have your back.

Smoothies are all the rage right now and there are loads of benefits to smashing a fruit and veg filled glass of good stuff.

Firstly they are a easy way to boost your fruit and vegetable intake and are great for getting a variety of produce into your diet. They are high in fiber and a smoothie can deliver an extra boost of vitamins, minerals and phyto-chemicals (if you includes the fruit skins and pith). Add some yogurt or milk and you can get a great calcium kick too!

Workout 18.3 – March 8-12

Workout date: Friday 9th March (all classes)
Theme of the workout: Total Blackout

Workout in the DARK!

Well that’s what we thought, but Coach Hannah’s idea had NOTHING to do with potentially causing a mass casualty incident with by trying to do thrusters and pull-ups in the pitch black.

It’s simple, the theme is black, do with it what you will.

Whilst we may not be working out in the dark…we may have some disco lights?!

Workout 18.4 – March 15-19

Workout date: Friday 9th March (all classes)
Theme of the workout: Be your own Superhero

We all have our heroes, whether it’s Thor, Superwomen, your favourite CrossFit Games athlete or the teacher from school who inspired you into the career you have right now. This week we want you to honor your Super-hero!

Workout 18.5 – March 22-26

Workout date: Friday 21st March (all classes)
Theme of the workout: End of Open Party

The last workout of the Open Season means it’s just a straight up party. Wack on the disco tunes (Taylor Swift, obvs), hit the final Open workout (full throttle, don’t hold back!) and then sit back with a beer or two and celebrate the end of Dave Castro’s 5 workouts from hell.

It’s going to be great 5 weeks, so head over to the CrossFit Games website to register for the 2018 CrossFit Open!


Yoga for Athletes, Saturday 12.30 – 1.30pm


We’re in week 3 of our current 8 week cycle, which means it’s time to get to work on that midline strength. When we talk about core strength, we don’t typically mention the diaphragm, the primary muscle of respiration – yet it is located right at the centre of the abdomen.

The diaphragm is a dome-shaped sheet of muscle and tendon and separates the chest (or thorax) from the belly. In very simple terms – the diaphragm contracts during inhalation, which causes air to be drawn into the lungs, and relaxes during the outbreath which forces the air back out again.

Now, what does the diaphragm have to do with core strength? For starters, it attaches to a number of stabilisers, such as the ribs, sternum and (lumbar) spine. In terms of surrounding muscles, imagine your abdomen like a pressurised container – with the pelvic floor being the bottom, the deep abdominals and back muscles forming the sides, and the diaphragm acting as the lid on top. If any of these components don’t work optimally, the container will start to lose pressure and weaken the base – your core.

The diaphragm also connects to the thoracic and lumbar erectors, the QL (the ‘back muscle’) as well as the psoas (main hip flexor) – all of these are involved in moving the spine, and giving it stability. Conversely, this means that impaired function of any of these muscles will lead to a knock-on effect. Our pranayama (control of breath) practice in this week’s class will be bhastrika, which strengthens the diaphragm through the forceful in- and exhalation through the nose. This will generate a little bit of heat in the body to prepare you for the main sequence, which as the theme suggests will feature
a bunch of postures working those abs.

For further information about yoga at CrossFit Thames please click here..


Workout of the Day for Friday – CrossFit

A) Bench Press
Build to a 10 rep max for the day

B) Tabata Fun
8 x 20 seconds on : 10 seconds off for each station, 1 minute rest between each one
Floor press KB/DB
Double unders
Seated Z press
Double unders

Workout of the Day for Saturday – CrossFit

In a pair complete:

10-1 Burpee pull-ups (Each, “I go, you go”), then

2km Row, then,
*partner holds kettlebells in front rack position 16/12kg

10-1 Kettlebell swing ladder 24/16kg
+ 5 Burpees for each rung of the ladder 🙂

Workout of the Day for Sunday – Weightlifting Club

A) Snatch
2 x 1 @ 80%
2 x 1 @ 82.5%
2 x 1 @ 85%

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

C) Front squat
3 x 2 @ 80-85%

D) Bent over row
3 x 6 @ by feel

The CrossFit Open is coming & Workout of the day for Tues 30th Jan


The 2018 Reebok CrossFit Open is coming…


Workout of the Day – CrossFit

A) Barbell Cycling – Power Snatch

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

*Your starting weight for 27 reps should be the weight you did last week for 21 reps

B) Midline and Stability Work

Workout of the Day – MetCon

“Sandbag Cindy”
20 minute AMRAP:
5 Sandbag cleans – Pick a challenging load
10 Push-ups
15 Air squats

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 for Thurs 25th Jan – Interval Weight Training

Don’t forget that tomorrow we have our super duper ‘Beyond the Workout‘ session, you can read all about it here.

Tomorrow you will get chance to work on any skill (or all three if you want) from rope climbs, pistols and inversions (headstands, handstands etc).

Following our epic skills session we will have a team workout chased down with pizza and beer while listening to a short talk from Coach Hannah on how she prepares herself for competitions both physically and mentally. Whether your want to be more competitive in your chosen sport outside of the box or just trying to beat your super beast friend at this years Open, this is chance to get some knowledge bombs.

It’s going to be great fun!


Workout of the Day – CrossFit

A) Interval Weight Training (IWT)

A1) 3 Rounds, with a 2 minute rest between rounds
6-10 Squat snatch @ 50-60% of 1RM
2 minutes ALL OUT max distance row

– 5 Minute Rest –

A2) 3 Rounds, with a 2 minute rest between rounds
10 Push press @ same weight as above
2 minutes max burpee pull ups

B) 5 Minutes of skill work under fatigue
Choose something complex for you and practice whilst tired. HSPU , Muscle Ups, Barbell cycling (Keep it light etc)

Workout of the Day – MetCon Class

For time:
1km Row
50 Dumbbell hang power cleans 22/16kg
30 Box jumps 30/24″
10 Handstand Push Ups

Workout of the day for Weds 24th January – Strongman Fun


Workout of the Day – CrossFit

A) Yoke Carries Building to a heavy single length

B) For time:
10 Down To 1 Bench press (Building to a heavy set of 10 and maintaining)
Between each interval – 200m Row & 10 Wall ball sit ups

Workout of the Day – Weightlifting Club

A) Snatch + Hang snatch doubles: 6 x 1+1 @ 75-80%
B) Overhead Squat: 3 x 3 @ 85% of snatch
C) Front squat: 3 x 3 @ 75-80%
D) Bent over row: 3 x 6 @ by feel