Tag Archives: london fitness

The CrossFit Open & Weekend Workouts

The CrossFit Open is upon us! Yipppiiieee!

If you are not sure what the CrossFit Open is, take 1 minute and 40 seconds and watch the video above!

…It’s ok, we can wait….

The CrossFit Open is for EVERYONE and with both RX’d and Scaled versions of the workouts even the newest of CrossFitter’s can get involved.

Here are just some reasons EVERYONE should do the CrossFit Open!

Reason #1 – CrossFit is for everyone!

If you are doing CrossFit then you know that absolutely anyone can do it. The Open workouts are programmed so that anyone can take them on regardless of their ability, and anyone will find them challenging, whether you’re fresh from Fundamentals or a seasoned Thames athlete.

CrossFit HQ also release scaled versions of the Open workouts to better suit the needs of the fresh faced CrossFitters out there.

So you can’t use the ‘I’m not ready‘ excuse, in all reality none of us are ever ready for the minds of Dave Castro and his workouts!

Reason #2 – It’s fun!

The Open always brings out the best of people, whether its during the workouts or when you are on the sidelines showing your support.

It doesn’t get much better than going head to head with your friends and blasting through a workout being cheered on by those around you. The energy at the gym often inspires people to get some big PB’s, get their first muscle-ups or finally manage some double unders, so what have you got to lose?

Reason #3 – You might meet some new cool people!

If you are tempted to skip the CrossFit Open workouts and stay at home, you aren’t likely to find any new cool friends. Nope, the cool kids are hanging out at the gym on a Friday night.

Reason #4 – It’s a chance to test yourself and your fitness!

The CrossFit Open workouts give everyone an extra push into the realms on intensity, and we often find we all have another level or two when it comes to pushing ourselves in a workout. Not only do you get to test yourself, but you can see how you stack up to CrossFitters around the world and who knows,you might surprise yourself.

Reason #5 – …because it’s THE CROSSFIT OPEN!

If you do CrossFit, then joining in the CrossFit Open is a rite of passage, this is the ultimate way to experience what the wonderful world of CrossFit is all about.

The Open at Reebok CrossFit Thames

We like to shake things up a little and this year we doing these a little differently.

For us, the Open is about getting together with you best training bud’s, crushing a workout and having a good time (whether you register for the Open or not!).

Each week we will have a theme which you can choose to get involved in and we will be holding a post-wod party after the morning, afternoon and evening classes.

So whether you train with your girl squad at 6am or enjoy a late evening bro-sesh everyone can get involved and enjoy the Open.

This year the Open kicks off on February 22nd with the following schedule:

Workout 18.1 – Feb 22-26

Workout date: Friday 23rd Feb (all classes)
Theme of the workout: Pretty in Pink

“Pink is not a colour, it’s a culture”…said somebody famous at some point in time.

Even better than that the colour pink plays a huge role in psychology. Pink is a sign of hope, it calms and reassures our emotional energies, alleviating feelings of anger, aggression, resentment, abandonment and neglect. So if we see a sea of pink at the gym it can make us all feel a little more jolly.

Studies have also confirmed that exposure to large amounts of pink can have a calming effect on the nerves and create physical weakness in people…so if you want to beat your buddy in the Open workout distract them with all the pink you have!

Workout 18.2 – March 1-5

Workout date: Friday 2nd March (all classes)
Theme of the workout: Smoothie Bar

Anyone who is evenly vaguely health conscious loves a Smoothie bar. So if you need a pre-wod energy boost or a post-wod protein refuel we have your back.

Smoothies are all the rage right now and there are loads of benefits to smashing a fruit and veg filled glass of good stuff.

Firstly they are a easy way to boost your fruit and vegetable intake and are great for getting a variety of produce into your diet. They are high in fiber and a smoothie can deliver an extra boost of vitamins, minerals and phyto-chemicals (if you includes the fruit skins and pith). Add some yogurt or milk and you can get a great calcium kick too!

Workout 18.3 – March 8-12

Workout date: Friday 9th March (all classes)
Theme of the workout: Total Blackout

Workout in the DARK!

Well that’s what we thought, but Coach Hannah’s idea had NOTHING to do with potentially causing a mass casualty incident with by trying to do thrusters and pull-ups in the pitch black.

It’s simple, the theme is black, do with it what you will.

Whilst we may not be working out in the dark…we may have some disco lights?!

Workout 18.4 – March 15-19

Workout date: Friday 9th March (all classes)
Theme of the workout: Be your own Superhero

We all have our heroes, whether it’s Thor, Superwomen, your favourite CrossFit Games athlete or the teacher from school who inspired you into the career you have right now. This week we want you to honor your Super-hero!

Workout 18.5 – March 22-26

Workout date: Friday 21st March (all classes)
Theme of the workout: End of Open Party

The last workout of the Open Season means it’s just a straight up party. Wack on the disco tunes (Taylor Swift, obvs), hit the final Open workout (full throttle, don’t hold back!) and then sit back with a beer or two and celebrate the end of Dave Castro’s 5 workouts from hell.

It’s going to be great 5 weeks, so head over to the CrossFit Games website to register for the 2018 CrossFit Open!


Yoga for Athletes, Saturday 12.30 – 1.30pm


We’re in week 3 of our current 8 week cycle, which means it’s time to get to work on that midline strength. When we talk about core strength, we don’t typically mention the diaphragm, the primary muscle of respiration – yet it is located right at the centre of the abdomen.

The diaphragm is a dome-shaped sheet of muscle and tendon and separates the chest (or thorax) from the belly. In very simple terms – the diaphragm contracts during inhalation, which causes air to be drawn into the lungs, and relaxes during the outbreath which forces the air back out again.

Now, what does the diaphragm have to do with core strength? For starters, it attaches to a number of stabilisers, such as the ribs, sternum and (lumbar) spine. In terms of surrounding muscles, imagine your abdomen like a pressurised container – with the pelvic floor being the bottom, the deep abdominals and back muscles forming the sides, and the diaphragm acting as the lid on top. If any of these components don’t work optimally, the container will start to lose pressure and weaken the base – your core.

The diaphragm also connects to the thoracic and lumbar erectors, the QL (the ‘back muscle’) as well as the psoas (main hip flexor) – all of these are involved in moving the spine, and giving it stability. Conversely, this means that impaired function of any of these muscles will lead to a knock-on effect. Our pranayama (control of breath) practice in this week’s class will be bhastrika, which strengthens the diaphragm through the forceful in- and exhalation through the nose. This will generate a little bit of heat in the body to prepare you for the main sequence, which as the theme suggests will feature
a bunch of postures working those abs.

For further information about yoga at CrossFit Thames please click here..


Workout of the Day for Friday – CrossFit

A) Bench Press
Build to a 10 rep max for the day

B) Tabata Fun
8 x 20 seconds on : 10 seconds off for each station, 1 minute rest between each one
Floor press KB/DB
Double unders
Seated Z press
Double unders

Workout of the Day for Saturday – CrossFit

In a pair complete:

10-1 Burpee pull-ups (Each, “I go, you go”), then

2km Row, then,
*partner holds kettlebells in front rack position 16/12kg

10-1 Kettlebell swing ladder 24/16kg
+ 5 Burpees for each rung of the ladder 🙂

Workout of the Day for Sunday – Weightlifting Club

A) Snatch
2 x 1 @ 80%
2 x 1 @ 82.5%
2 x 1 @ 85%

B) Overhead squat
3 x 2 @ 90% of snatch

C) Front squat
3 x 2 @ 80-85%

D) Bent over row
3 x 6 @ by feel

The CrossFit Open is coming & Workout of the day for Tues 30th Jan


The 2018 Reebok CrossFit Open is coming…


Workout of the Day – CrossFit

A) Barbell Cycling – Power Snatch

27-21-15-12-9-6-3 reps

*Your starting weight for 27 reps should be the weight you did last week for 21 reps

B) Midline and Stability Work

Workout of the Day – MetCon

“Sandbag Cindy”
20 minute AMRAP:
5 Sandbag cleans – Pick a challenging load
10 Push-ups
15 Air squats

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)

Upcoming Events & Weekends workouts

Beyond the Workout – This Friday!

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.

Join us today for the following schedule…

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 Coach Hannah will give a short talk on how she prepares (both mentally and physically) for competitions. Pizza and beer will also be on hand!

Docklands Throwdown – Next Saturday 3rd Feb, 9am to 12pm

Reebok CrossFit Thames V Royal Docks CrossFit V CrossFit 1864 in a pairs Throwdown.

Join us and our neighbours as we decend on Royal Docks CrossFit for a friendly throwdown. The event kicks off at 9am and runs to 12pm with food and drinks afterwards.

The throwdown is a same sex pairs events with both a RX and a Scaled divisions, so there is something for all levels.

Find a team mate and sign-up via the poster on the whiteboard at the gym.


Yoga for Athletes, Saturday 12.30-1.30pm

The main purpose of our weekly yoga class is to help you recover better from your training at the gym, and to align the practice, it is now following a cyclic pattern, similar in principle to a CrossFit programming cycle.

The first 8 week cycle started last Saturday, and is laid out as follows:
Week 1 – Legs & lower body
Week 2 – Shoulders & upper body
Week 3 – Midline
Week 4 – Relaxation
Week 5 – Legs & lower body
Week 6 – Shoulders & upper body
Week 7 – Midline
Week 8 – Relaxation

As with everything, consistency is key, and the more regularly you attend, the more benefit you'll get from the practice. While there will be an element of repetition to provide continuity, i.e. they will build upon one another, they are sequenced as individual classes, so don't worry if you have to miss one because life gets in the way.

This Saturday marks week 2, and as such we'll be focussing on the upper body, releasing the neck and shoulders to help with posture and overhead mobility.


Workout of the Day – Friday

A) 3 Rounds for focus:
12 Pistols
30-60 Double unders

B) 3 Rounds for quality:
3 Rope climbs
60 Second plank

C) Inversion Progressions and Play Time

*Remember we have Beyond the Workout tonight! Come and join us!

Workout of the Day – Saturday

A) In Teams of 3:
5 Rounds:
30 Strict pull-ups
30 Thrusters 40/30kg

– Rest for 3 Minutes –

3 Rounds
30 Handstand Push Ups
75 Double unders

– Rest for 3 Minutes –

100 Snatches 40/30kg
*10 Rep minimum unbroken or 10 burpees for all team members

Weightlifting Club – Sunday

A) Clean doubles: 6 x 1+1 @ 75-80%
B) Strict press: 3 x 4 @ 75-80%
C) Push press: 3 x 2 @ 75-80%
D) RDL’s: 4 x 6 @ by feel

Workout of the day for Tues 23rd Jan – Sprint Intervals


Workout of the Day – CrossFit

A) 4 SPRINT Sets:
250m Row
10 Thrusters 40/30kg
10 Chest to bar pull-ups
10 Over the box jumps 24/20″
– Rest for 2 Minutes –

Rest 5-10 Minutes

B) 6 Rounds for time:
10 Kettlebell Swings
10 Push-ups
10 Push press
10 Burpees

Workout of the Day – MetCon

1 to 10, back to 1 reps of:
Sandbag squats
Perform a 1 length carry between sets

Are you tracking your progress? – Jonny Landels, Nutrition Coach

Progress Tracking

The metric that most people forget about when embarking on their journey to lose weight, get stronger, gain muscle, and improve their health.

However, it is by far the most important.

If you’re not tracking your progress, then how do you know if you’re improving or regressing?

Most people’s attempt at tracking is poor, inconsistent, and unreliable.

Some will start a ‘diet’ or exercise routine, and weigh themselves just a few days later, see no difference, and decide to do something else as it’s clearly ‘not working’.

Others will stick with it for a while, but will use the scale only to track, and after one bad weigh in on a random day decide to pack it all in or make some dramatic change.

It’s inconsistent tracking and unreliable data that causes us to make rash decisions when attempting to improve our physique or health in anyway.

If this sounds like you, this article is for you.

Here are the measures I use when tracking my client’s progress:

Weight

Unavoidably, weight on the scale is a metric we need to track when trying to lose/gain weight.

I sometimes wish it could be done without it as people can be very emotionally attached with this number, however, when combined with the other data, it can be a good indicator of fat loss/muscle gain.

But not always.

Weight gain doesn’t necessarily mean that fat has been gained, and a lack of change doesn’t always mean that fat hasn’t been lost.

Weight fluctuates on a daily basis due to water levels, muscle glycogen levels, and gut residue.

So I get my clients to weigh themselves every day and record the weekly average.

It sounds like overkill, but this will allow you to see past the day-day fluctuations, and notice actual weight change week to week, and month to month.

Do this first thing in the morning, naked, and after your morning trip to the bathroom.

Body Circumference Measurements

For accuracy, I love the 9 site measurement data that Andy Morgan from rippedbody.jp suggests on his article on tracking progress.

These 9 sites are:

– Chest
– Right arm
– Left arm
– 2″ above navel
– Navel
– 2″ below navel
– Hips (widest point)
– Right thigh
– Left thigh

Of course this takes time, so if you’re rushed, neck, waist, and hips will do.

These can be hard to do by yourself so I recommend buying an Orbitape measure so that you can comfortably get it done without relying on anyone else.

Do these once a week and note to the nearest 0.1cm for accuracy.

A guide to using this tape measure can be found here.

These body circumference sites when used in correlation to the scale weight will show you if body fat is being lost or muscle being gained.

Subjective measures

Everything affects everything…

I get my clients to record how they’re sleeping, what their stress levels are like, how their appetite is, and how they’re feeling during their workouts.

All of these measures will affect each other as well as your training and weight progress.

So if you feel your progress in the gym or on your diet is poor, think whether you have the above dialled in or not.

Progress Photos

I get my clients to take progress photos from the front and side every 4 weeks.

There is no need for them to be more frequent than this, and these can be just for you to notice differences in physical appearance.

These can be great to keep you motivated and accountable to the process.

Dietary adherence, Training adherence, and Progression
For my clients I also ask them to rate their adherence to their nutrition and training plans, as well as notes about their progression in performance.

This can be useful for you to note also before you make drastic changes.

If the scale weight and measurements didn’t change but you’ve not been to the gym and you had more treats than you would’ve liked then that’s probably the cause of the issue rather than the exercise or diet not working.

Take a training log of your exercise so you can see your frequency and performance levels, and be honest about whether you’re following your nutrition habits as well as you should be.

The training log will help you see if you’re progressing with your weights or not, and also what weights you should be using session to session.

If you find you aren’t recovering or progressing, and your subjective measures are bang on, this will show that a change to your dietary intake could help.

Staying objective about your data

All of the data together will help provide you a picture of progress when trying to lose weight, gain muscle, get stronger, or just improve your health.

If your weight increases but your stomach measurements decrease, this indicates fat loss and muscle gain at the same time.

Muscle growth can hide fat loss so don’t just rely on the scale.

If your weight suddenly increases (which it will sometimes) then don’t get disheartened, this won’t mean fat gain. Check your stomach measurements for change, if there isn’t any, then you’re fine.

This weight increase will be down to an increase in glycogen, maybe from extra carbohydrate or some salty food.

For women, your weight will fluctuate with your menstrual cycle due to water retention, so make sure you’re comparing data at the same time in your cycle not to be discouraged.

I see weight fluctuations much more in women, so measuring the body and progress photos become even more important.

In terms of gym performance, a strength increase is always a good way to measure progress – are you lifting more than the week prior.

However, if you are losing weight, then maintaining strength levels is also a great sign of progress. This shows that your fat loss isn’t affecting your muscle strength as you’re moving more load in comparison to your new bodyweight.

I hope this article helps you stay objective with your progress when trying to make a change, as always, questions welcome in comments or on the Thames Facebook Group.

To find out more about nutrition programming with Jonny, check out this post!


Workout of the Day – CrossFit

A) Barbell Cycling – Snatch

21-15-12-9-6-3

Increase weight from week 1 and start over.

B) Midline and Stability Work

3-5 Rounds:
5/5 Banded cycles
10 Hollow rocks
30 Second hollow hold
15/15 Flutter kicks

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

Workout of the day for Wednesday 17th Jan – Gymnastics Skill Work

The Double Under

The double under is quite possible one of the most frustrating movements in CrossFit and many of you have the whip marks to prove it, nothing sparks awkward questions like walking into the office after a big double under session!

But why are double unders so hard to learn?

Double unders require us to develop co-ordination and accuracy and these are two traits we can only improve by practice…regular and consistent practice.

Anything that requires these traits (shooting an arrow at a target, hitting a golf ball towards the hole, delicately performing heart surgery) NEEDS to be practiced if our brain is to build the neuromuscular pathways for improvement.

So if you have a goal to get your first double unders aim to spend 5 minutes before/after class each time you train and spend time on the rope.

Double under tips
– Is your rope too long or to short? Stand on the rope with one foot and pull the handles up, they should reach around armpit height.
– Hold the hands just in-front of the hips. When looking straight ahead you should able to see your hands in your periphery
– Keep your torso upright and body straight
– Spin from the wrists, not the arms

If you have more time take a watch of this video from Again Faster…


Workout of the Day – CrossFit

A) Skill Development

This is a gymnastics skill day with a focus on mindful and dedicated practice.

200 Double Unders (in as few sets as possible)
20 Muscle Ups
100 Double Unders
30 HSPU

Workout of the Day – Weightlifting Club

A) Clean + Hang clean: 6 x 1+1 @ 70-75%
B) Strict press: 3 x 4 @ 70-75%
C) Push press: 3 x 2 @ 70-75%
D) Romanian deadlifts: 4 x 6 @ by feel