Tag Archives: front squat

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

Open 18.3, Yoga for Athletes & Weightlifting Club

The third Open workout is almost here! We look forward to seeing you at the gym on Friday to crush it!

Workout 18.4 – March 15-19
Workout date: Friday 9th March (all classes)
Theme of the workout: Be your own Superhero – Dress as your favourite Hero!

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.


Yoga for Athletes

This week will see us complete our first 8 week cycle, which means it’s time for another restorative class. We’ll flow through a short sequence of yoga asana (yoga postures) to stretch out those sore muscles post 18.3, following which your teacher Christine will introduce you to the practice of yoga nidra, also known as yogic sleep.

It’s a powerful and deeply relaxing type of guided meditation. Yoga nidra can be described as the state of consciousness that lies between wakefulness and sleeping. The practice usually begins with a body scan and specific breathing in order to trigger the body’s relaxation response, which is key for optimum recovery. Yoga nidra also includes imagery and/or visualisation to tap into the feeling state of the mind. As you drop more and more deeply into a state of ‘lucid sleeping’, your brainwaves begin to change. For more information on brain activity and stages of relaxation during yoga nidra, please click here.

Temperatures are on the rise, but please do bring adequate layers, or a thin blanket even, to make sure you stay nice and warm.


Workout of the Day – Friday

CROSSFIT OPEN 18.3

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.

Workout of the Day – Saturday

TBC based on what Open 18.3 involves.

Workout of the Day – Sunday, Weightlifting Club

A) Cleans: 4 x 2 @ 80%

B) Front squats: 4 x 2 @ 80-85%

C) Push press: 3 x 5 @ 75-80%

D) Pull ups (weighted if necessary): 3 x 5

Workout of the day for Weds 28th Feb – Heavy deadlifts!


Workout of the Day – CrossFit

A) Deadlfit – Build to a heavy single for the day

B) For time:
800m run/1 km Row
75 Double unders
30 Kettlebell swings 32/24kg
75 Double unders
800m run / 1 Km Row

Workout of the Day – Weightlifting Club

A) Power clean: 6 x 2 80-85%

B) Front squats: 4 x 4 @ 75-80%

C) Seated one arm dumbbell press: 4 x 6/6 @ by feel

D) Pull ups (weighted if needed): 3 x 5 reps

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

Workout for Mon 29th Jan – Interval Weight Training


Workout of the Day – CrossFit

A) Interval Weight Training

A1) 3 Rounds, with a 2 minute rest between rounds:
10 Thrusters 40/30kg
2 minutes ALL OUT max distance row

– 5 Minute Rest –

A2) 3 Rounds, with a 2 minute rest between rounds:
10 Front squat 40/30kg
1 minute pull-ups
1 minute burpees over the bar

B) 5 minutes of skill work under fatigue.
Choose something comlex for you and practice whilst tired (HSPU, Muscle Ups, Barbell cycling etc)

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

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

Upcoming Events & Weekend Workouts

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 13:30) 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!

Yoga for Athletes, Saturday 12.30-1.30pm

Please note the new start time for this class, it has now been brought forward from 1pm to 12:30

If you haven’t checked out the weekly yoga class we are now offering to round off your training at CrossFit Thames, perhaps now is the time! Not that you necessarily need to wait for a certain date in the calendar to form new habits, however psychologically it might help strengthen your resolve to stick with it if you set a specific start date.

So, if are making New Year’s resolutions, upping your mobility and general recovery game should definitely be on the list!

What does a yoga class at Thames look like?

Just like our CrossFit classes, the weekly yoga practice is one hour in length. You’ll spend the first few minutes tuning into your breath, practising pranayama (breathing exercises).

You’ll then be taken through a short warm-up, before moving through a series of sun salutation flows to mobilise the spine and wake up your joints. It’s a nice way to generate a little bit of heat in the body, especially at this time of the year!

The postures in the main part of the class will often focus on a particular muscle group or body part, for example shoulders, hip flexors or midline, with Christine making sure you understand the purpose of these exercises, and how they relate to your training in the gym.

The recovery element is a key principle of the class, so you’ll always find a few restorative poses towards the end of the practice in preparation for your final relaxation. Sometimes, this will even be its main focus, in which case you basically get to snooze for the best part of the class – and wake up feeling all nice and relaxed.

Christine deliberately refrains from playing music in her classes so as to minimise any external distractions. This allows you to really focus in on yourself, and your breath especially – you may be surprised by how quiet the gym can be without the hustle and bustle of the workouts going on, and it makes for a nice break from the general sensory overload of London life.

This class is open to non-members of Thames, so why not come down with a friend? Non-members are welcome to drop in at a cost of £10, to be paid on the day – as with our other classes, there is no need to sign up in advance, and all levels are welcome.


Box Notices

*Thursday 11th Jan – No Open Gym due to a photoshoot

*Saturday 13th & Sunday 14th Jan – Gym Closed for CrossFit Seminar (No more LV1 seminars until July!)

Workout of the Day – Friday

A) Find a Heavy single front Squat

B) 3 Rounds for time:
1 Length front rack walking lunge kb 24/20kg
15 Shoulder to overhead
10 Chest to bar pull ups

C) 3 rounds for quality:
45 second right side plank
45 second left side plank
10 Full GHD or Nordic curls
60 seconds rest

Workout of the Day – Saturday

A) “Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats