Tag Archives: front squat

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

Member Appreciation Week – Day 3

Today is your chance to get your aches, pains and niggles address by our Physiotherapist Emerson. Today Emerson will be offering free 15 minutes appointments sessions (email him to book in, fernandez.emerson@gmail.com ) and if you come to class you will enter a raffle to win a free 1 hours session with the man with the magic hands.

Workout of the Day – CrossFit

A1) Front Squat: 5-5-5
*4 second negative

A2) 80% of heaviest weight from A1 for max rep (no tempo)

B) 5 Rounds, with 90 seconds rest between rounds:
5 Power clean, touch and go @ 75%
400m Run as fast as possible

Workout of the Day – Weightlifting Club

A) Cleans
2 x 3 @ 70-75%
2 x 2 @ 75-80%
2 x 1 @ 80-85%

B) Push press
3 x 3 @ 75-80%

C) Push jerk
3 x 2 @ same weight as above

D) Bent over rows
4 x 8 @ by feel

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

Healthy Habits Challenge – Everyones a winner

Last week saw the end of our Healthy Habits Challenge. Whilst the challenge was not about winning or losing (although the healthy competition amongst the group definitely provided motivation!) our top 3 finishers were;

1st – JoJo Ginn
2nd – Javier Borda
3rd – Mike Nunan

A huge congratulations goes out to not only these guys, but everyone else who took part, the results were beyond what I could have anticipated. There are some even learner, stronger, faster and healthier lookin’ folks strutting around the gym now!

Over the course of 35 days our participants were aiming to stick to several daily habits. They were;
– No grains, or grain containing foods
– No legume, or legume containing foods
– No dairy, or dairy containing foods
– No sugar, real or artificial
– Workout everyday for a minimum of 10mins
– Mobilise everyday for minimum of 10mins
– Sleep 7.5 hours every day
– Drink 3 litres of water every day
– Post workout results and reflections to the group

Did we also mention their baseline workout was Open Wod 14.5!..the thrusters and burpees!

You may be asking why anyone would have wanted to sign up for the challenge?! Especially having to do that workout twice! For some its about being pushed, and being held accountable…

I signed up for the challenge because I wanted the extra push to get stronger and leaner. I love structure and I’m pretty competitive so it seemed like the perfect opportunity to start really eating right and getting a stronger routine in my life.” – JoJo

For others, its a chance to measure progress….

I thought it was a good idea to measure in work capacity what a those simple habits could do. Also, I wanted to try the paleo diet and this was a good motivation to stick to it.” – Javier

The goal of the challenge was to have people focus on small areas of their lives, and make tiny adjustments which by themselves are no big deal. When you accumulate all these little changes they make a huge difference. Like the other participants, Javier soon noticed a big improvement in his workouts and his recovery…

I could feel the engine, the rhythm in the workouts. I was actually blown away by my workout improvement. Repeating a WOD has always the advantage of experience but a 1:5 ratio improvement in just 5 weeks was undoubtedly because of the challenge and the training.’

Mike, noticed the community that began to develop amongst his fellow challengers, from both far and wide.

The group postings on Facebook were awesome – there was great feeling of camaraderie there and loved the way it was so inclusive of participants who were away or don’t train at the box

Lets take a look at some of their achievements…

Jo-Jos results
Hips; 37″ down to 31.5
Waist; 30″ to 29″
Thigh; 25 down to 24″
Arm; 12 down to 11
Result; JoJo lost nearly 10 inches total! A massive drop in body-fat, well done JoJo!
I’m super happy with the results. Above how I look and feel. Now I know what I’m capable of. I changed bad habits and I know I can do more than I thought I could before.

Javiers results
Hips; 44″ down to 42′
Waist; 39″ down to 35″
Thigh; 26″ down to 23
Biceps; 12.5 up to 13″
Result; A huge loss of inches here too! With the increase in biceps size we are seeing some muscle growth…gainz!
It clearly worked for me so it was easy to naturally talk about it. For some people the competitive aspect can motivate them, for others it might be the support from other participants. The key is that you know you’re not doing it by yourself.”

Mikes Results
Mike went into the challenge with some slighty different aims, he set is own goals and had his own measurements to track. The results till speak for themselves.

Having started the challenge intent on getting down to sub-10% body fat, I changed tack half way through and refocused on performance instead. So only lost 1kg, but added 5kg to the bar for “Grace” (at 7.5mins) and feel much stronger in glycolytic WODs with weights generally

Challenges like this are a great chance to gain insight into what works and what doesn’t. It’s just as interesting to eliminate a food item for a few weeks and realise that you’d like it back, as it is to eliminate a different one and realise you’re better off without it. In my case, I’ll be keeping some dairy but I think this has been a “paleo turning point” for me when it comes to grains.

The other lifestyle commitments such as getting enough sleep and daily training/ mobing really recalibrate your expectations of yourself, and tend to stick after the challenge is over.”

So join us in congratulating the Healthy Habits Challenge participants, they smashed it! Well done guys!

Workout of the Day:
A) Gymnastics conditioning
10mins to cycle through, for quality;
20 Hollow rocks
20 Superman rocks
1min Headstand / Handstand practice


B) 21-15-9-6-3
Wall climbs (10-7-4-3-2)
Front squat 50/35kg
Bar facing burpee

(Time cap; 20mins)

Workout of the Day:
A) Gymnastics conditioning
10mins to cycle through, for quality;
20 Hollow rocks
20 Superman rocks
1min Handstand practice (Freestanding / Wall-Facing / L-position)


Gwen is off to Copenhagen today to compete at the CrossFit Regionals. So we thought we would give you guys a taste of what she is in for, this is just ONE of the events she faces. Go get em’ Sona!!

B) 2014 Regionals Event 4
Strict HSPU
Front squat 92.5/55kg
Bar facing burpee

(Time cap; 30mins. Gwen will have a 16min time cap, we are being kind!)

News & Announcements

Crossfit Open

So workout 12.1 is done and dusted. Once of the central themes around the CF Open is that anybody, anywhere should be able to give it a shot and what better way than to begin 7 minutes of burpees! A simple (yet brutal) bodyweight movement that really tests your capacity…a great way to start the Games Season! We got some brilliant scores with Sam sitting in joint 17th place in the whole of Europe with an epic 135 reps!

Seriously…I am this tall!” – Philly trying to steal an extra few feet during the Open WOD

You all did us coaches very proud and the turn-out to do the workout was better than we expected. Not only that but the atmosphere on Thursday evening was fantastic! Finally a thanks to all those who helped with the judging, its great to get you involved on the other side of the workout and everyone did a great job of upholding the standards. Lets make sure we keep this going during the next 4 Open workouts!

Nicola post-burpess: You know you gave it everything when all you can do is stare at the ceiling!

Building works

You cant have failed to notice that there have been some building works going on right next door to the gym. Unfortunately a side effect of this is a very dusty gym, we are doing our best to keep things clean but we apologise for the recent state of the general area. The construction works will continue for another couple of weeks (all things going well) so bear with us a little longer. It will be worth it in the end when we have a bigger, better gym!

**No 19:30 Endurance class this Wednesday  29th Feb**

Unfortunately we will have to cancel the Endurance class this Wednesday, everything will run as normal the following week.

Workout of the day
A: Cluster
– 5 sets of 2 reps with 90 second recoveries
– Build to 2 RM

B:5 Rounds for time
10 Push press 50/35kg
10 Front squat 50/35kg

Birthday time

– Our first Foundations Course of 2012 begins this evening at 19:30, please make our newest members feel welcome!

– If you have not yet noticed ThamesCF will be holding a couple of trainer certifications this year:
Crossfit Endurance Trainer Course – 28th/29th April 2012
Crossfit Olympic Lifting Trainer Course – 1st/2nd September 2012

You do not have to be a trainer to come on these courses! You many just want to learn some pose running skills or study up on you Oly lifting skills! If you interested and what to find out more follow this links on the right hand side of this page.

– This month will see Thames Crossfit celebrate its 2nd Birthday, to mark this occasion we are planning a special workout followed by drinks at a bar close by the gym. We are planning this for Thursday 26th January so get it marked down in your diaries!

We have come along way in 2 years and we owe a lot to you guys and gals! It wasn’t long ago we were in the old space, how we managed to fit in there remains a mystery to me!

Workout of the day
Front Squat
– Establish 3RM in 15 minutes.

Bear complex
– 30 reps for time 40/30kg

Christmas WOD

We loved the ’12 Days of Crossfit’ so much we thought we would do a workout to commemorate the event, it is Christmas after all!…This is our present to you!


Christmas Workout
– Perform the following in the style of ’12 Days of Christmas’ song e.g. 1 Thruster…2 Front squats, 1 Thruster…3 Power cleans, 2 Front squats, 1 Thrusters etc

1 Thruster 60/40kg
2 Front squats 60/40kg
3 Power Cleans 60/40kg
4 Over-the-bar burpees
5 Chest-to-bar Pull-ups
6 Push-ups
7 Toes to bar
8 Box jumps 24/18”
9 KB Sumo-deadlift-high-pulls 24/16kg
10 KB Swings 24/16kg
11 Wall-ball 9/6kg
1-200m run

Good and the bad

Front squats form part of todays workout, a movement that looks so easy but can turn out to be tricky beast. Not only is ones mobility a big issue but also the ability to stabilise the midline when the loads get heavy or you get tired is very important. Here is a video on the good vs the bad:

Also take a look at CF San Francisco’s blog post by Kelly Starret on the front squat

Workout of the day
20 minute AMRAP
5 Push press 60/40kg
7 front squat 60/40kg
10 Pull up

Nasty intervals are back!

This weeks mobility piece is a simple take on improving your front rack position at the bottom of front squat or thruster.

Workout of the Day
6 intervals of
90 seconds on : 90 seconds off
5 DB Thruster 45/35lbs
5 Pull up
5 Burpees

The community?

Without you, Thames CrossFit would just be piles of weights and mats. What do you like best about the CrossFit community?

Workout of the Day:

A. Front squat – Build to a 3RM in 15 minutes

B. 10 minute AMRAP
5 Front squat 70/50kg
Run 100m