Tag Archives: fitness

Weekend Workouts

Yoga for Athletes, Saturday 1-2pm

Yoga is on this weekend, come on down for some end of year mobility funsies. Let’s be honest, we could all do more in that respect and as with everything, consistency is key. So don’t wait until January, or any specific date, to start forming new habits or get into a new routine – the time is now!

Workout of the Day – Friday

A) Every 30 seconds for 8 minutes:
1 Power snatch – As heavy as form allows

B) 10 x 30 seconds on : 30 seconds off:
Max rep burpee

C) 3 Rounds of:
60 seconds plank
30 second right side plank
30 seconds left side plank

Workout of the Day – Saturday

A) Gymnastic Strength:
A1) Strict pull-ups: 4 x 4
A2) Strict dips: 4 x 4
A3) GHD sit-ups: 4 x 4
* Conduct all t the tempo 2 seconds up, 1 second hold, 2 seconds down tempo.
*Add weight as needed

B) For time:
Buy-in with 50 double unders
Then, 3 rounds:
6 Squat clean 70/50kg
6 Strict dips
6 Strict pull up
Then, buy-out with 50 double unders

On the 10th day of CrossFit, my Coaches gave to me…


Christmas Party – Friday Evening!

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.


Workout of the Day

Day 10 – Chosen by Joe HD

“The Wheel of Misfortune”

Spin the Wheel of Misfortune to decide your fate!

Thursday 30th November – Testing Week, Day 4


Box Notices

Yoga for Athletes
Please note that there is no yoga class this Saturday, 2nd December. The next class on Sat Dec 9th will coincide with the halfway point of the 12 days of CrossFit, so expect a restorative practice incl. progressive muscle relaxation, to help you recover and get ready for week 2.

– 12 Days of CrossFit starts this coming Monday 4th December!
– No MetCon, Structural Strength or Weightlifting Club during the 12 days
– Christmas Party & Bake Off on the evening of Friday 15th


Workout of the Day – CrossFit

A) Deadlift: Establish a new 5 rep max

B) Max rep strict pull-up / chin-up
*Use the same progression as when we tested this 7 weeks ago

C) Max rep kipping pull-up / chin up
*This is for the next cycle
*Have a long rest (5-10 minutes) between B & C

Workout of the Day – Structural Strength

A) “Single Arm Fran”

21-15-9
Dumbbell thruster, right arm
Ring row, right arm
Dumbbell thruster, left arm
Ring row, left arm

*Focus on quality of movement

B) Sandbag carry, bearhug hold
5 x 50m, rest 30 seconds between sets
*Choose a challenging load but one which you can maintain unbroken 50m

Workout of the Day – MetCon Class

Tabata burpee, 1 round
Run 800m
Tabata pushups, 1 round
Run 800m
Tabata situps, 1 round
Run 800m
Tabata squats, 1 round
Run 800m
For best time.

*One round of a Tabata = 8 x 20 seconds on : 10 seconds off

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

Weekend WOD’s, Yoga & Upcoming Events

Yoga for Athletes

This week we’re going to learn a new type of pranayama (control of breath).

Bhastrika (pronounced bha-STRI-kaah) is a type of abdominal breathing, drawing air in and out of the lungs through forceful movement of the abdominals and the diaphragm. It will set you up nicely for this week’s practice, which is going to involve…a fair amount of core work, plus the usual funsies – be prepared to work those abs crew!


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 further hone their skills


Workout of the Day – Friday

A) Hang power clean: 5 x 3, scross
Superset with :
3 High box jumps! Landing in a power position not a squat.

B) 21-15-9
Thrusters 40/30kg
Calories of choice (Airdyne or Row)
Burpees

Workout of the Day – Saturday

A) For time
10 down to 1 reps of strict Pull Ups
Perform a 100m SPRINT between sets

Workout of the Day – Sunday – Weightlifting Club

Week 6
A) Clean & Jerk: 7 x 1 @ 85-90%

B) Clean pulls: 5 x 2 @ 105%

C)Front rack barbell holds: 3 x 10 secs

D) RDLs: 3 x 5 @ by feel

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

12 Days of CrossFit!

At CrossFit Thames, we have a special Christmas tradition called the The 12 Days of CrossFit.

At Christmas time we challenge you to 12 back-to-back days of CrossFit’s benchmark workouts with day 12 as the grand finale!

So what is the 12 Days of CrossFit about?

We challenge you to 12 back-to-back benchmark days of CrossFit from Monday 4th December to Friday 15th of December.

Not only is the great fun, but it’s also a chance to test yourself. If you are a a bit of a data geek, it’s also a awesome opportunity to fill our your Fitness Level on Beyond the Whiteboard!

How does it all work?

This challenge is open to absolutely everyone, all you need to do is turn up to a class and be ready to train! The coaches will get everyones name on the whiteboard to keep a log of the whole challenge.

Each day we tackle a different benchmark workout form the CrossFit Girl’s to the Hero workouts.

What if I can’t RX the WODs?

This challenge is about taking part, crushing some workouts and having a good time. As with all your training the coaches will provide substitutions and scaling where needed.

What if I can’t make it one day?

Don’t worry if work or family commitments gets in the way, that’s life! Just complete as many workouts as you can. We do not recommend double day WODs to make up for a missed day, this challenge is tough enough as it is!

What happens on the last day, day 12?

Day 12 is the grand finale, this means after the final workout we have a Christmas Party at the gym.

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.

Our master baker will win a place on a Cookery and Baking Class at Little Portland Street Cookery School to further hone their skills.

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.

What happens if I am not on a unlimited membership?

If you are on our 3x per week membership you can attend the extra classes. As with last year you will be charged £5 per additional class and the proceeds raised during the 12 days will be donated to SHP – The charity for homeless and vulnerable people in London.

Workout of the Day – CrossFit

Strong Man day!

A) Yoke carries – Grab a yoke and load it up. There are many different styles of yoke carries you can play with (front rack, back rack, Zercher, overhead!)

B) Offset Carries – 15-20 Minutes of quality work
100m Off set carry (Change at 50m)
20 Wall ball sit ups
100m Overhead carry KB/DB

Workout of the Day – Weightlifting Club

A) Snatch: 6 x 1 @ 85-90%

B) Snatch pulls: 5 x 2 @ 105%

C) Back squat: 6 x 1 @ 80-85%

D) Bent over rows: 3 x 5 @ by feel

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

Tuesday 7th November – Workout of the day

What the hell is a Zercher Squat?

This odd looking squat variation is named after a Mr Ed Zercher, a All-Around Weightlifter in the 1930’s, best known for this style of squatting.

Ow yeah, he also had a reported deadlift of 3.45x bodyweight. Yes thats 243kg / 536lbs at a bodyweight of 79kg / 156lb!

The Zercher squat’s bar placement (held in the crook of the elbows, see picture above) offers considerable benefits over a front squat or back squat, mainly in the development of upper back and spinal erector strength.

Those who struggle during deadlifts and back/front squats due to spinal and/or upper back rounding can greatly benefit from this exercise.

Whilst a barbell is one tool of choice, odd objects like sandbags (used today) can make this movement even more of a challenge and punishing on the midline.

Remember…Strong People Are Harder To Kill.


Workout of the Day – CrossFit

A) Back Squat: 3 x 5, across

B) Bench Press: 3 x 3, build to a heavy 3

C) 10 down to 1 reps of:
Sandbag zercher squat or double kettlebell front rack squat
Between each set 10 Russian kettlebell swings 32/24kg

Workout of the Day – Structural Strength

2 Supersets
A1) Incline dumbbell flys x 10-15 reps
A2) Bent over dumbbell raise x 10-15 reps

2 Supersets
B1) Weighted ring dips x 10-12
B2) Bent over barbell rows x 10-12

2 Supersets
C1) Front squat x 8-12
C2) Sumo-deadlift x 8-12

*Rest 30 seconds between movements, and 2 minutes between sets
*All movements to be performed with the tempo 31X1 (3 seconds eccentric, 1 second pause, fast concentric, 1 second pause)

D) Midline
3-5 sets, rest as needed
Side plank with rotations x 10 per side
Single arm overhead carry, 50m per side

Workout of the Day – MetCon

For time:
800m Run
15 Sandbag to shoulder
800m Run
15 Sandbag shoulder to overhead
800m Run
15 Sandbag clean & jerks