Tag Archives: Knees to Elbows

Nutrition Programming with Jonny Landels!

It’s finally happening!

Jonny Landels of Next Step Nutrition is partnering with his old haunt to offer his nutrition programming services to you!

Jonny’s mission is to educate people about food and to clear up the nutrition myths that surround and confuse us on a daily basis.

There’s no bullshit here. No quick fix. No “6 weeks to flat abs”. Just real advice, coaching, and accountability, that brings real results. “I’m not about ‘diets’. I’m about small lifestyle changes that make a big difference.

Jonny moved into nutrition coaching back in September 2016 to continue pursuing his passion of improving people’s health and fitness. His own journey with fitness began back in 2009 when he started going to the gym to fill the gap from playing rugby.

He found CrossFit in 2010 and became a CF-L1 instructor in 2012. This led him down the path of learning more and getting more coaching experience, before becoming a full-time trainer with us at Reebok CrossFit Thames in London in 2014. He coached here full time up until September 2016 before re-located back north and moving full time into nutrition coaching.

So how can Jonny help you, well let’s have him explain…

Nutrition programming with Jonny is a 3 month commitment (Rome wasn’t built in a day!) to develop healthy habits and a nutrition program for you to improve how you look, feel and perform.

During those 3 months you get:
– 90 day ongoing food log review
– 1x/week check-in (online) with Jonny,
– A website to submit weekly check-ins for review allowing Jonny to track your progress and adjust your plan
– Specific guidance based on your goals whether it be body composition or performance (or both!)
– Specific macronutrient and/or habitual recommendations based on your goals
– Before and after measurements with each weekly check-in
– A members-only Facebook group to lean on for extra support

At the end of the 3 months many clients feel comfortable going off into the big wide world by themselves full of confidence with what they have learned!

If you want to find out more, or get signed up just email us.

Bonus: The first 10 sign-ups also get a free e-book from Jonny on “Flexible Dieting”

Workout of the Day – CrossFit

A) Deadlift: Find a 10 rep max

B) Pacing and quality control:
50 Box jumps 24/20″
50 Knees to elbows
50 Double unders

EMOM until completed , 3 Power Cleans 60/40kg

Workout of the Day – MetCon

A) For time:
50 Kettlebell swings 24/16kg
40 Calorie row / airdyne
30 Wall ball sit-ups 9/6kg
20 Sandbag squats
10 Sandbag/DB clean and press
20 Sandbag squats
30 Wall ball sit-ups 9/6kg
40 Calorie row / airdyne
50 Kettlebell swings 24/16kg

Workout of the day – Wednesday 3rd January

Workout of the Day – CrossFit

A) Shoulder Press
5 x 5
*3 second hold at top of each rep

B) 8 Rounds for time:
12 Burpee box jumps 24/20″
50m Sprint
60 seconds rest

C) 50 Strict knees to elbows

Workout of the Day – Weightlifting Club

A) 3 Position snatch pull: 6 sets @ moderate weight.

B) Snatch + Hang snatch: 6 x 1 + 1 @ 75-80%

C) Pause Back squats: 6 x 2 @ 60-70% with 2 second pause at the bottom.
*Focus is on starting strength/speed out of the bottom position.

Red meat will kill you…but only if its packin’!

I am sure you have all read or heard about the latest piece of research to come out that says red meat will kill you, today we shall delve into that claim. The study in question is an observational study called Red Meat Consumption and Mortality which was published in the Archives of Internal Medicine and since its release the media has been alive with anything anti red meat.

The study claims that red meat increases your risk of death from everything!…”researchers found that a single daily serving of unprocessed red meat was associated with a 13% increased risk of death from all causes, while a single serving of processed red meat was associated with a 20% increased risk.”. The lead researcher in this study also claimed “ the study provides clear evidence that regular consumption of red meat, especially processed meat, contributes substantially to premature death,”. Thats a pretty strong statement, it must be one hell of a study to get to this conclusion.

So is this the end of the paleo band wagon?

Answer: No, not even close.

When reading sensational stories about groundbreaking findings the alarm bells should start ringing when the research in question is an observational study. In these studies subjects are placed into groups alongside a control group, the researchers have no control over the groups and what the do/eat/drink/smoke etc, the just sit back and observe. This is in contrast to controlled experiments such as randomised controlled trials where each subject is randomly assigned to a treated group or a control group before the start of the experiment. Each group has a tight set of controlled conditions with some slight variance between groups, this produces accurate results that can be compared.

Observational studies do have there benefits in that they are much cheaper and easier to run that controlled trials, but they cannot, ever, be used as definitive proof. What they can do is provide a broad picture which can help to form hypotheses which can go on to be tested in a more controlled environment.

The method….more like the madess!

Lets take a look at how this study was conducted and also what interesting things our researchers found.

1) The data used in this study came from what is called Food Frequency Questionnaires, these were questionnaires handed out to participants to fill in regarding their food intake between 1980 and 2006. At first glance this looks quite impressive, a study that spans over quater of a century! However, do you know how often these questionnaires were given to the participants? Once every 4 years. This should highlight (the first of many) glaring reliability issues, I cant remember what I ate two days ago never mind 4 years ago!

2) Not only does this study rely on people having incredible memories but it also assumes that everyone is being honest. As Denise Minger puts it ‘expecting people to be honest about what they eat is like expecting one of those “Lose 10 pounds of belly fat” banners to take you somewhere other than popup-ad purgatory: the idealism is sweet and all, but reality has other plans.’ Its usually the case that with these forms of questionnaires people tend to put answers that they believe they should be eating, not what the actually are.

3) Here is what I found to be particularly perplexing about the study. The participants were split into 5 groups based on how much red meat they reported (read guesstimated) to have consumed (remember, it was not measured or controlled). The researchers showed the different meat eating groups and their levels of activity, smoking etc and this is what they found. The groups eating the most red meat also happened to smoke the most and were also less physically active. The researchers clearly didn’t think that smoking and exercise played any roll in ones cancer risk, they just pinned it on red meat consumption, crazy!. An interesting side note our researchers found was those that ate the most red meat had the lowest cholesterol levels, those that ate the least red meat had highest cholesterol levels. Now if I was going to jump on the wagon I could write a new newspapers headline ‘Eating red meat lowers cholesterol levels!‘, however as this is an observational study it proves nothing but would be a exciting area for further research. From these observations one could make any number of  other conclusions such as:
– Lower activity levels decreases cholesterol
– Smoking decreases cholesterol (or not-smoking increases cholesterol)
– Eating red meat makes you smoke more….All pretty ridiculous claims but if using the researchers logic they would all be perfectly valid, they just happened to be looking for a pattern in red meat consumption.

What do now?

Nothing, if you eat red meat then keep eating it, if its not your thing then fine (but it makes you less awesome). The most important thing to remember is correlation does not mean causation, but what does that mean exactly? Correlation is when 2 or more things occur when looking at a data set e.g. The more money people have, the bigger house they live in. Causation means if A happens, then B will occur, e.g. If I kick a ball, it will move. Just because you see a pattern occuring it does not explain the reason it is happening.

Here is an example of when it it goes wrong, I may find the correlation that the more firefighters at fire, the bigger the fire tends to be. From that I could claim the causation is that firefighters cause fires. Hopefully this highlights the problem when people mix correlation with causation and this is what we see with this study. This study has been so poorly conducted that the fact it has got so much attention is baffling and the media hysterics has giving it more credibility than it deserves.

There will always be those that get hold of these studies and either through ignorance, a desire to sell papers, or perhaps genuinely not having a clear understanding of what their looking at, will declare it as definitive proof. Im not sure whats worse, the media miss-informing millions of people, or the researchers who claim this as conclusive evidence. Sadly this is not the first (nor will it be the last) time something like this has happened, the ever pervasive ‘Fat makes you fat’ idea was born from similar circumstances.

There are far more fallacies with this research than I have commented on here, but if you require more evidence to provide to your red meat phobic friends and family take a look at Robb Wolfs article on the matter or Denise Mingers more in depth writings.

Workout of the day

Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

– 15 minute Time Cap
– Choose a load and maintain it for each round. This should be a heavy clean and jerk.

CF Open Preparations

Today see’s us enter a special phase in the programming as we begin a 4 week preparatory phase to make sure you are all ready for the 2012 Reebok Crossfit Games Open which begins on the 22nd Feb, this period will see a slight change to the normal class structure but we aim to have you firing on all cylinders come game time!

News & Announcements

First Foundations of 2012 is done!
Please welcome our newest members fully into the fold. Cat, Lisa, Barra, and Eleanor completed their Foundations Course last Thursday and will now graduate into the main classes, well done guys! For all of you out there, if you attend a class and see an unfamiliar face make sure to introduce yourself.

The next Foundations Course begins this evening with 6 new faces at the gym.

There are still a couple of spaces left on the course beginning 6th February, if you know anyone who wants to get started or has shown an interest in Crossfit encourage them to contact us!

Thames Crossfits 2nd Birthday!
Its time to celebrate 2 years of WOD crushing fun! The birthday celebrations will take place this Thursday 26th Jan when we will be heading to Le Pont Bar (West India Quay) for drinks after the 19:30 class has wrapped up. Please let us know if you plan to attend by registering on our Facebook Event page as tomorrow we will be letting Le Pont know the expected numbers.


Workout of the day
A: Clean – 3 – 4 sets of 6 @ 70 – 80% of your 1RM”

B: 3 x 4 minute intervals:
10 KB swing 32/24kg
10 Push up
10 knees to elbows
– REST 2 minutes between intervals, aim to match your score on each round

It’s Saturday – who wants a long AMRAP?

It was a beautiful day yesterday so lets hope its a nice one again today as we can take this WOD outside. We got Thrusters, we got Lunges and why not run back inside to do some Knees 2 Elbows. Maybe even get a tan while you are out there for 20 mins.

As you can see below, Rob O could not find heavy enough Dumbells, so he had to make do with a bar with 300 pounds on it….



20 minute AMRAP

7 DB/KB thrusters 45/35lbs (DB) or 16/12kg (KB)

10 Knees to elbows

14 DB/KB walking lunges 45/35lbs (DB) or 16/12kg (KB)

Summer weekend in the Park

hyde park wod 065.JPG

Don’t forget, our next park WOD is this weekend (21st Aug) at Hyde Park. Click here for more details and to RSVP.

Good luck to all of those competing in CrossFit competitions this weekend in Manchester and London.

Workout of the Day:

3 Rounds for time of:
10 Push press 40/25kg
15 SDHP w/ KB 24/16kg
20 Knees to elbows
25 Wall ball 9/6kg
30 Burpees
35 Box jump 24/20 or 18″

The Seven


Sam showing us how to get it done on the Thrusters from the Games comp.

You will NOT want to miss this one! A recently released benchmark WOD, “The Seven”. It’s a bit of a beast…eat a good breakfast and bring your “A” game for this one.

“The Seven”
Seven rounds of:
7 Handstand push-ups
7 Thruster 60/40kg
7 Knees to elbows
7 Deadlift 110/75kg
7 Burpees
7 Kettlebell swings, 32/24kg
7 Pull-ups


Above shows an extra challenge, for anyone who finds clapping push ups too easy!

Workout of the Day:
Turkish get-ups 3 sets of 3 (each side)

In 3 rounds of 3 mins, run 400m then max reps of:
Round 1 – Goblet squat 24/16kg
Round 2 – Clapping push ups
Round 3 – Knees to elbows
Rest 2 mins between each round

CrossFit T-shirts are in!


The new T-shirts are in!

They are designed by Graphic Artist extroardinaire Tina L, and ready to pick up now. They are £20 per shirt, and are available in black, grey, or blue. They are top quality, American Apparal tri-blend t-shirts that are soft, comfortable, and made to last! We also have a small selection of women’s vests (tank tops) available in black for £18.

Don’t forget, our free park workout is this Sunday at 11:00 am at Greenwich Park! We will meet at Cutty sark DLR at 11:00. Click here for more details.

Workout of the Day:

On a minute, each minute, for 30 minutes do:
5 Knees to elbows
10 push ups
15 walking lunges

If you fail, rest a minute and continue until 30 minutes have passed



Try not to torture yourself too much with the double unders today.

Workout of the Day:

A: Handstand Practice

B: For time:
Run 800m
50 push ups
50 Knees to elbows
50 Double unders
50 Knees to elbows
50 push ups
Run 800m