Tag Archives: kettlebell swing

Upcoming Events & Fridays Workout – AMRAP Fun!

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 13:45) 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!

The Throwdown runs from 9am to 12pm, with food and drinks afterwards!

*A reminder this gym is closed this weekend for a CrossFit Level 1 Seminar, we apologise for how annoying this is! However, this is the last Seminar we are hosting until July!*

Workout of the Day – CrossFit

AMRAP Funzzies

A) 10 Minute AMRAP:
200m Row
15 Unbroken wall balls 9/6kg
10 Pull-ups

– Rest for 3 Minutes –

B) 8 Minute AMRAP:
100m Sprint
15 Unbroken Kettlebell swings 24/16kg
10 Pull-ups

– Rest for 3 minutes –

C) 6 Minute AMRAP:
15 Burpees
30 Double unders

Workout of the Day – CrossFit

A) Snatch clusters
5 rounds, with 90 seconds rest between rounds, of:
1 Power snatch
10 seconds rest
1 Power snatch
10 seconds rest
1 Power snatch
10 seconds rest
1 Power snatch
*As heavy as possible with good form

B) Suicide sprints
Row: 8 x 30 seconds on : 30 seconds rest
Rest 3 minutes
Assault bike: 8 x 30 seconds on : 30 seconds rest

Workout of the Day – MetCon Class

For time:
1 Mile run
50 Push-ups
50 Toes to bar
50 Kettlebell swings 24/16kg
1 Mile run

Member Appreciation Week – Day 2

It’s Day 2 of Member Appreciation Week and today you get a chance to re-pay the coaches for the last year of training.

For every one of those assault bike calories, every rep of wall ball that hit you square in the face, for every time you were made to run in the rain or do another god damn burpee…It’s payback time!

If you come to class today you will be allowed to cast you vote for one of three workouts that the Coaching Team will have to complete.

…Did we mention how much we love you guys?

Workout of the Day – CrossFit

A) Partner WOD, 4 Rounds for time!
400m Sandbag run (Share Sandbag)
20 Kettlebell swings 24/16 (each athlete)
20 Slam balls (each athlete)

B) Rope climbs
5 Minutes AMRAP
*This is practice, so focus on quality of movement

Workout of the Day – MetCon

A) 30 Kettlebell Turkish get ups, alternating arms 1.5/1 pood

B) 10 Rounds
10m Walking lunge (KB/DB in front rack)
60 Second plank
20 Mountain climbers

Monday 13th November – Workout of the Day

It’s nearly time to re-test our lifts. Hopefully you have been following the prescription and are starting to feel the benefits. By this stage the barbell work will be feeling heavy, but keep on grinding for a litttttllle longer. Nearly there gang!

Workout of the Day – CrossFit

A) Back squat: 3 x 5, accross
*Aim to increase load 2-5kg from your last squat session.

Nearly time to re-test those lifts!

B) Seated dumbbell press: 3 x 3-4
*Aim for same weight as the 2 last week

C) 6 Rounds of:
15 Russian kettlebell swings 32/24kg
30 Double unders
*Hit this hard! This should be short and sharp

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



After teaching the proper execution of the ‘high-five!!’, next week we will cover ‘chest-bumps‘…However it looks like Dean could do with working on his aim a little more.

Workout of the day
A: Box squat
– 5×5, rest 60 seconds between sets

B: 5 rounds for time
Run 160m
20 Kettlebell swings 24/16kg
20 Push-ups
– This workout has a 15 minute time cap

‘Strength’ comes in many forms….

Just to keep things at least a little nutrition based, i’ll start with a quote from the legend that is Bill Bryson and his book ‘Home’ (thanks Philly.B for winging this my way!)

….. It is not as if farming brought a great deal of improvement in living standards either. A typical hunter gather enjoyed a more varied diet and consumed more protein and calories than settled people, and took in five times as much vitamin c as the average person today. Even in the bitterest depths of the ice ages, we now know, nomadic people ate surprisingly well – and surprisingly healthy. Settled people, by contrast, became reliant on a much smaller range of foods, which all but ensured dietary inefficiencies. The three great domesticated crops of prehistory were rice, wheat and maize, but all had significant drawbacks as staples. As John Lancaster explains: ‘Rice inhibits the activity of vitamin a; wheat has a chemical that impedes the action of zinc and can lead to stunted growth; maize is deficient in essential amino acids and contains phytates, which prevent the absorption of iron’. The average height of people actually fell by six inches in the early days of farming in the Near East. Even on Orkney, where prehistoric life was probably as good as it could get, an analysis of 340 ancient skeletons showed that hardly any people lived beyond their twenties.

So sedentism (settled people) meant poorer diets, more illness, lots of toothache and gum disease, and earlier deaths. What is truly extraordinary is that these are all still factors in our lives today. Out of the thirty thousand types of edible plant thought to exist on earth, just eleven – corn, rice, wheat, potatoes, cassava, sorghum, millet, beans, barley, rye and oats – account for 93 per cent of all that humans eat…….”

If you picture ‘strength’ what do you see? Barbells loaded with bumper plates? Huge, hulking guys screaming as they wrench obscene weights off the floor? How about this, Leonid Taranekos 266kg Clean & Jerk. Two things are impressive about this video (apart from the fact its 266kg!), first is that Taranenko is so big that even that much weight on the bar looks quite small, and 2…he makes it look so easy!

‘Strength’ can come in many forms and more often than not we imagine something like the above. However, as strong as Taranenko is…I bet he cant do this!

Workout of the day

A: Clean & Jerk
– 4-6 sets of 3 reps
– USe 80-90% 1RM

B: 10 minutes, As Many Rounds As Possible (AMRAP)
12 Kettlebell Swings 32/24kg
10 Walking lunges w/ KB 32/24kg
8 Chest to bar pull-ups

Dress for success


Charlie demonstrates proper coordination, both in the overhead squat and in his colour choices. FACT: You will ALWAYS lift more if your clothes match your weights.

Workout of the Day:

6 x 3 minute intervals of
7 Ring dip
7 Box jump 24/20 in box
7 KB Swing 24/16kg

Rest 3 minutes between intervals

Meet Chris….I think?

You may know him as Chris, Tom, Dave, Jasper or perhaps (rather worryingly) Britney. Whatever name you know him by you are sure to know his face, Chris has been with Thames Crossfit for nearly 6 months and rarely a evening goes by that he does not grace the gym with his presence. Chris has taken to Crossfit with real enthusiasm and determination and the results he is getting show just how what a little dedication and effort can achieve. Not only that but his bright coloured vests are sure to liven you up during any wod! Lets me todays athlete…..

DSC_3695.JPGAge: 29

Height: 5’11”

Weight: 77kg

What do you do all day?
I write code to calculate how much trader’s lending positions are making, and then get to hear why I must be wrong.

Can you give us some of your benchmark stats?
70kg front squat, 132kg deadlift, 65kg bench press, 8kg weighted pull ups

What is your athletic history?
Triathlon, running, cycling, 10 years of snowboarding and related pain.

Biggest Strength in the gym?
I turn up a lot.

Biggest Weakness?
Anything involving a front-rack position.

What’s your drink?
A (paleo) Guinness  or a martini

What is your biggest fitness goal?
Complete an Ironman before im 35 and then make it to 36.

What do you enjoy most about Thames Crossfit?
The enthusiasm shown by everyone that pushes you to smash that killer WOD when all you want to do is bail. And listening to Wolfmother.

What are some improvements you have made since joining Thames CrossFit?
Before quitting London and going traveling, I subscribed to a special training regime I like to call “Chrisfit”. However, with limited advertising and no actual gym space I was the only member, and so being very boring it tended to have its peaks and troughs of effectiveness.

After 12 months of travel I had successfully cultivated a 37” waist and a 95kg temple based on pizza and beer, thus succeeding in creating the perfect “before” photo for my future Men’s Health cover shoot (pencilled in for September 2015 edition). But despite the obvious potential in a new “ChrisFit” poster campaign, I couldn’t be bothered to dust off the old membership card and instead looked at alternative ways of again glimpsing my toes. Crossfit was the obvious choice at the time as it shared a lot of the same letters as the old place, but given how much my attitude to training and nutrition have changed in the last 6 months I recommend CrossFit to everyone I meet. I now weigh a lot less (and not in a malnourished kind of way), and have leaned out to an Adonis like 32” waist, but it’s the new love of weights, stretching, and eating chickens that has really shocked me. I have a completely changed outlook on what fitness is and how it fits into my life, and that’s kind of more important than the cover shoot.

Any advice for those new to Crossfit?
Turn up and get involved as much as you can… its only going to help.

Most importantly, what is the greatest sport movie of all time?
Tough, but either “Thats it, Thats all” or “The Art of Flight” for inspiration or “Raging Bull”.

Workout of the day
5 Rounds for time:
10 Burpees over a KB
10 KB swing 32/24kg
10 C2B pull ups