Tag Archives: Muscle up

Workout of the day for Tues 20th March – Bench press and Sprint sets!

Workout of the Day – CrossFit

A) 5 Rounds of:
6-8 Bench press
60 seconds rest
6-8 Bent over barbell row
60 seconds rest

B) 12 Sprint sets:
8 Shoulder to Overhead 50/35kg
6 Chest to bar pull-up
4 Burpees over the bar
30 seconds rest

Workout of the Day – MetCon

A) 4 Rounds:
20/15 Calorie airdyne
10/7 Strict HSPU

– 5 minute rest –

B) 4 Rounds:
20/15 Calorie airdyne
8 Muscle-ups

– 5 minute rest –

C) For time: 50/40 Calorie airdyne

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


– 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

Workout of the day for Tues 6th March – Gymnastics Skill Work & Conditioning

Workout of the Day – CrossFit

A) Every minute for 8 minutes:
2-5 x Muscle-ups + 2 Ring dips, based on ability

B) 12 AMRAP @ 100% effort
15 Thrusters 42.2/30kg
15 Calorie row
12 Thrusters 42.2/30kg
12 Calorie row
9 Thrusters 42.2/30kg
9 Calorie row

Workout of the Day – MetCon Class

A) For time:
100 Air squats
100 Pull ups
200 Push ups
300 Sit ups
100 Air squats

Workout of the day for Weds 31st Jan – Gymnastics Skills

Workout of the Day – CrossFit

Part of today’s gymnastics skill work is handstand walking.

Many of us struggle to walk in a straight line (especially after a long week) nevermind walking on our hands, so what options do we have if we are still working on our handstand walking skills?…

Check out these progressions and try them in today’s session!…

A) Gymnastic Skills

A1) Every minute for 12 minutes, alternate between:
Minute 1: 4 Muscle-ups + 2 Strict ring dips
Minute 2: 20 Hollow rocks

A2) Every minute for 12 minutes, alternate between:
Minute 1: 3-5 Bar muscle-ups
Minute 2: 10 Toes to bar

A3) Every minute for 12 minutes, alternate between:
Minute 1: 1 Length handstand walk
Minute 2: 2 Lengths heavy farmers carry

Workout of the Day – Weightlifting Club

A) Clean doubles: 6 x 1+1 @ 80-85%
B) Strict press: 3 x 3 @ 80-85%
C) Push press: 3 x 2 @ 80-85%
D) RDL’s: 4 x 6 @ by feel

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

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

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

CrossFit Thames’ Paul Minter : On the Snatch

Paul Minter

By: Paul Minter

Doing two years of CrossFit has changed the way I view movement and body mechanics. Basically, a lot of physical activities share the same traits and the snatch is king.

Imagine you’re about to try for your biggest ever box jump. You’ve progressed up from smaller challenges and now the mound of bumper plates is intimidating. Nonetheless you know that with an aggressive jump and quick feet you’ll do enough to land it.

At the set-up of the box jump you lower your hands, hinge at the hip, and bend your knees.

Then you take a deep breath, head up, and jump like a madman.

Quick as a flash your knees are up, you stick the landing, and you stand up slowly with a triumphant smile. Welcome to your new 1RM box jump.

Now as a thought experiment re-read the above but swap “box jump” for “snatch”. Go on, do it, I’ll wait for you.

Same same huh? A bit of a tweak for the importance of the hands but the close-open-close of the hip hinge is exactly the same. In more technical terms this is the body moving through global flexion – global extension – global flexion. I’m sure you have been drilled on the importance of opening and closing the hip hinge and that’s because it’s everywhere in CrossFit. Let me give you some examples…

The close-open-close of the snatch has obvious commonality with the close-open-close of the squat clean and kettle bell swing. Equally the close-open-close of the box jump is obviously common to a standing broad jump. But what if we’re not using weights or jumping, so the pattern is less obvious?

The muscle up is a demon of many. Multiple MUs without a false grip are a demon to all that rely on their shoulder strength. But watch a proficient crossfitter do multiples and you will start to see the close-open-close pattern. The feet swinging in front of the athlete closes the hip angle. The pop open of the hips generates height and brings the athlete’s chest to the rings. The aggressive sit up through the rings closes the system and (save for half a ring dip) finishes the MU.

Have a look at someone on a rowing machine. The recovery begins with the hands then shoulders travelling forwards to close the hip angle. Next the knees bend to fully close the system before an aggressive opening on the drive phase. The hip angle is then closed again as the sequence is repeated.

What about some wilder examples? Watch a back flip in slow motion and you will see a close-open-close pattern with similar explosive properties as the snatch. Same applies for the butterfly swim stroke in a pool.

Once you consider movement in this light you can see the pattern everywhere.

What about something much more mundane? Next time you are walking up stairs take them two at a time. Then think about how you are repeating the close-open-close mechanics of your hips as you propel yourself upwards. Are there any others you can think of?

I believe the commonality of the snatch movement pattern to so many areas of CrossFit, sport, and life in general make it the most important lift. It’s not easy, it requires coaching and mental aptitude but it’s worth it. By training your ability and power in the movements of the snatch you will find yourself making leaps and bounds in a multitude of areas, some you haven’t even considered yet. And that’s awesome. As they say in Thailand, same same but different.

Post Questions for Paul in the comments!

Workout of the day

A: Push Press
5 sets of 5 reps

B: Open 11.6
7min AMRAP:
Thruster 45/35kg
C2B Pull-up
Do 3 reps of each in round 1, 6 reps in round 2, then 9, 12….and so on.

Gymnastics skills

Before we can do all of the skills in the video, we must first get the foundations (and strength) up to speed.

Workout of the Day
Muscle Up – Max reps in 2 mins
rest 2 mins
Pistols – Max reps in 2 mins
rest 2 mins
Ring Dip – Max reps in 2 mins
rest 2 mins
Toes to Bar – Max reps in 2 mins
rest 2 mins
Hand Stand Push Up – Max reps in 2 mins
rest 2 mins
Pull Up – Max reps in 2 mins

Welcome back!

Today the schedule returns to normal with classes at 07:00, 12:30, 17:30, 18:30 and 19:30

Happy New Year to everyone and welcome to 2012! This year is set to be a big one at Thames Crossfit and we have events of all kinds in the pipeline.

As we head into 2012 what do you have any Crossfit related New Years resolutions? Maybe its to train an extra once or twice a week, perhaps its to really start working hard at your goal on the goals board, or maybe its just to keep doing what your doing….getting faster, stronger and fitter whilst having a good time!

A couple of notices:
The Foundations Course starting on the 9th January is full. However we have started taking names ready for the following course beginning on the 23rd January. If you have any friends or family who are looking to kick start their health and fitness in the New Year be sure to mention us!

Its nearly time for Thames Crossfit’s 2nd Birthday! We will be having some form of celebration (probably away from the gym for a change of scene!) towards the end of January, more details will be announced soon.

Workout of the day
20 minute AMRAP
2 Muscle-ups
400m Run
12 Wall ball 9/6kg

Muscle ups

Not got your first muscle-up yet?…Perhaps today is your day?! Take a look at at Camille Leblanc-Bazinet and Annie Sakamoto’s super slow-mo muscle-ups in these videos:

Questions for the day:
1) What is the same and/or different about these 2 styles of muscle-up technique?
2) What do you think is good/bad about the technique?
(Try watching both videos at the same time to help answer the questions)
Post answers to the comments thread.

Workout of the day

A: Muscle-up technique

B: 30 Muscle-ups for time