Tag Archives: fitness

Breakfast frittata recipe & Workout of the day for Weds 14th March

Breakfast Frittata

Those of you who follow Coach Milo on Instagram may have seen his various breakfast frittata’s, usually they are dripping with cheese. This is not quite a Milo special, but feel free to adjust the ingredients to suit your taste.

These breakfast frittata’s are great for those of you who need a quick morning feed. Just make this on a Sunday evening and it will last anywhere from 3-6 days (depending on how big you like you portions)

Ingredients for 4-8 servings
1 Bundle asparagus, diced
200-250g button mushrooms, sliced
1 Red bell pepper, diced
1 Yellow bell pepper, diced
Coconut oil spray
1/2 pound bacon
18 eggs, whisked
1 teaspoon garlic powder
1 teaspoon salt
1/2 teaspoon red pepper flakes
1/4 teaspoon black pepper
*From PaleOMG

Instructions

– Preheat oven to 200 degrees C. Grease a large baking dish.
– Place chopped vegetables on a baking sheet, lightly spray with coconut oil, then place bacon on top of vegetables, covering as many vegetables as possible.
– Place in oven to bake for 30-35 minutes, until bacon is slightly crispy.
– Turn oven down to 170 degrees C.
– Remove bacon from baking sheet and chop into pieces. Place bacon and vegetables in the greased dish.
– In a large bowl, whisk together eggs, garlic powder, salt, red pepper flakes and black pepper until completely combined.
– Pour the egg mixture over the vegetables and bacon and mix to combined.
– Place in oven to bake for 35-40 minutes, until the middle is cooked through and no longer jiggly.


Workout of the Day – CrossFit

Peform @ 70 – 80% effort

For time:
1km Row
10 Muscle-ups
30 Kettlebell swings 32/24kg
50 Box jumps 24/20
30 Kettlebell swings 32/24kg
10 Muscle-ups
1km Row

Workout of the Day – Weightlifting

A) Cleans: 4 x 2 @ 82.5%

B) Front squats: 4 x 2 @ 85%

C) Push Press: 3 x 3@ 80-85%

D) RDL’s: 3 x 8

Eating for performance vs eating for fat loss & Workout for Mon 12th March

Often when I ask a client about their goals they usually revolve around performing better and losing weight.

Pretty much the same for the majority of us, right?

So what’s the issue here then? Surely these seem like logical goals?

They are, and there’s nothing wrong with them.

In performance sports it often pays off to be a little bit lighter: CrossFit and gymnastic efforts; weightlifting/powerlifting classes etc.

The issue lies in the approach required to achieve these goals.

You see, in order to lose weight we need to be in some form of a caloric deficit (taking in less energy than we burn). Whereas to increase performance we need to be in a caloric balance at least (if not a small surplus).

So then how do we achieve these goals simultaneously?

It can be tricky to do, and partly comes down to how long you have been training for.

Oftentimes it is best to focus on one or the other, and this is where nutritional periodisation comes in.

Prioritise weight loss in the ‘off-season’, where performance gains aren’t necessary. Then, when the target weight is achieved, a recovery/reverse diet can ensue.

This allows the weight loss to be maintained while picking the metabolism back up and improving strength/performance.

First let’s take a look at eating for fat/weight loss.

Nutrition for fat loss

If you’re a beginner (0-1.5/2 years training), then you’re much more likely to be able to put on muscle while in a caloric deficit, as long as you eat adequate protein to spare and build muscle tissue.

However, if you’re beyond the 2 year training mark, you’ll find it hard to build muscle while in a deficit. Again though, you can spare muscle tissue being lost as long as you eat enough protein (1-1.2g per lb of BW is the most agreed amount).

However, if this is your first time tracking your intake and paying attention to your nutrition, you may find that by regulating your intake you get a slight performance increase whilst being in the deficit.

No matter your level of training, you want to ensure that your deficit is as small as possible while still allowing fat loss.

This prevents loss of muscle tissue, increases dietary adherence, and lowers the risk of a rebound when you’re done losing weight. This also ensures that you can still eat a decent amount of carbohydrates to fuel your efforts in the gym.

For performance athletes focused on losing weight, the best macronutrient to lower is fat as long as you don’t go below the minimum amounts (around 10-15% of total calorie intake).

This allows plenty of carbohydrates in the diet to fuel the performance efforts, and also provides a large enough deficit (as fat is so calorific at 9kcals per gram).

As you lose weight, your body will begin to adapt to your intake. This is known as metabolic adaptation.

This means if your rate of weight loss slows, you’ll need to make adjustments to keep losing fat.

I would recommend a weight loss target of 1-1.5lbs per week, so that you’re still getting plenty of food for performance and muscle mass retention.

It is often quoted that 3,500kcals = 1 pound of weight. Although it isn’t as black and white as this, this is a good starting point.

So for a weight loss of 1lb per week you can aim for a 500kcal daily deficit.

No matter your weight loss goal, I would recommend a deficit for around 2-3 months before coming back to maintenance and having a break.

This not only will allow you to progress further, it also limits metabolic adaptation and keeps you sane!

So when you’ve reached your target, then the time comes to restore your metabolism, keep the weight off, and start fuelling your performance gains.

Nutrition for Performance

As mentioned earlier, performance increases requires caloric maintenance or even a slight surplus.

The body requires a certain amount of food in order to perform at it’s best, so you better fuel appropriately if you want optimal performance.

If you’re coming out of a weight loss diet, then bringing your calories up slowly is the key to avoiding weight rebound.

Start by adding in 200-250kcals per day each week and monitor your weight and how your body feels so that you don’t overdo it.

If you’re not trying to lose weight, and are focused solely on performance, then it’s worth tracking where you are now and how your body feels.

A lot of the time if we’ve chronically under eaten then our bodies will have simply adapted to this and gotten used to it.

If you feel tired all the time, sluggish in workouts, and have zero mojo, then you’re probably under eating.

This is common for a lot of performance athletes focusing on the highest quality foods and often avoiding a lot of carbohydrates.

My advice here would be to obviously eat more food, and especially carbohydrate.

Carbohydrates are the optimal fuel source for intense training and glycolytic activity. It is also the preferred fuel source of the brain so can help in adequate CNS recovery and function.

In Conclusion

If you’re a beginner trainee, you’ll often see some performance improvements while in a calorie deficit.

However, it is still best to try to lose fat when your performance needs are lowest (so far away from competitions/qualifiers).

You can then reach your target weight while being happy with muscle mass maintenance, and then slowly ramp things back up as your performance needs increase.

For those of us in performance sports, decreases in intake should be mostly from fats (though obviously personal preferences will affect dietary adherence), and increases should then come from dietary carbohydrates.

Stay tuned to how your body responds to your approach. Stay clued in to your energy, sleep, hunger, and performance and make decisions based on evidence, not what you hear may work.

If you’re reading the above and think your approach needs work, then get in touch.

If you are interested in finding out more about nutrition coaching with Jonny Landels, check out this info.


Workout of the Day – CrossFIt

A) Back Squat 1-1-1

B) In a 3 minute widow complete:
10 Thrusters 40/30kg
30 Double unders
10 Thrusters
30 Double unders

In the next 3 minute window complete:
12 Thrusters
30 Double unders
12 Thrusters
30 Double unders

In the next 3 minute window complete:
14 Thrusters
30 Double unders
14 Thrusters
30 Double unders

*Start a new round every 3 minutes, adding 2 reps to the thrusters each time.
*Repeat until you cannot complete the work in the 3 minute window.

Workout of the day for Thurs 8th March – We know what 18.3 is!

This was posted by Dave Castro as his hint for 18.3. Being as smart as we are we think we have cracked it.

Two daisies that look exactly the same, a repeat workout perhaps? With gymnastics being relatively limited in the first two workouts, it’s about time we saw some more high skill movements.

Our guess…18.3 is going to be 15.3.

Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-ups
50 Wall ball 9/6kg
100 Double unders

What are you thoughts?


Workout of the Day – CrossFit

As with all Thursday’s during the Open today is a easy recovery ready so you can go into tomorrow feeling fresh and ready to crush Open 18.3

A) Recovery
Alternating EMOM for 20 minutes:
Minute 1: Row 45 seconds
Minute 2: Aidyne 10/8 Calories
Minute 3: Run 200m
Minute 4: Skill movement of choice

B) Skill work and mobility drills

Workout of the Day – MetCon

A) Choose to Airdyne or Row
40-30-20-10-20-30-40 Calories, as fast as possible
*60 seconds rest between each

B) 5x Max distance handstand walk, rest as needed

Workout of the day for Tues 6th March – Gymnastics Skill Work & Conditioning


Workout of the Day – CrossFit

A) Every minute for 8 minutes:
2-5 x Muscle-ups + 2 Ring dips, based on ability

B) 12 AMRAP @ 100% effort
15 Thrusters 42.2/30kg
15 Calorie row
12 Thrusters 42.2/30kg
12 Calorie row
9 Thrusters 42.2/30kg
9 Calorie row

Workout of the Day – MetCon Class

A) For time:
100 Air squats
100 Pull ups
200 Push ups
300 Sit ups
100 Air squats

Upcoming Events & Weekends Workouts – CrossFit Open 18.1

Hot damn! CrossFit Open 18.1 is nearly here!

During all classes tomorrow we will be taking on the first Open workout of the year.

Incase you forgot the plan for the next 5 weeks….

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, or you can read our Open FAQ.

There is still time to register for the CrossFit Open just head over the CrossFit Games website.


Workout of the Day – Friday

CROSSFIT OPEN 18.1

The workout is released by CrossFit HQ sometime in the middle of the night, so we will just have to wait until we wake up to find out what it is. You will be able to find the workout on the CrossFit Games website.

Remember the theme this week is ‘Pretty in Pink’, so done some pink attire and come and smash the workout.

Workout of the Day – Saturday

TBC upon the announcement of Open 18.1

Workout of the Day – Sunday, Weightlifting Club

A) Cleans – Build to a heavy single for the day.

B) Strict press- Build to a heavy single

C) RDL’s – 4 x 6@ by feel

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