Tag Archives: muscle ups

Kick a football to improve your muscle-ups

Are you struggling with the swing on your muscle-ups?

Do you find your legs and feet flail about all over the place when you attempt to make the transition?

Well try this drill, it’s just like kicking a football!

When you kick a football your toes are pointed, your quads and glutes are working hard and you form a nice hollow shape with your body. Pretending to kick a ball can help cue you to snap those legs forward while holding a tight hollow body position.

Try it out with todays workout….

Workout of the Day – CrossFit

A) Gymnastic Strength
Pull ups: 6 x 4
Ring dips: 6 x 6
*Add weight as needed

B) 12 minute AMRAP
2 Muscle-ups
20 Unbroken wall ball shots 9/6kg
200m Row

Wednesday 22nd November – Workout of the day

Box Notices

– Next week is testing week! Time to see the progress from the strength cycle

– The gym is closed this weekend for a CrossFit Level 1 Seminar, but on Saturday we are going to Flip Out Trampoline! Contact james@crossfitthames.com for more info.

– A reminder that if didn’t fetch your shoes from the shoe rack they are in the cubby hole bag storage. They will remain there for the rest of this week. On Friday the 24th they will be shipped off and donated to a new home!

Workout of the Day – CrossFit

Muscle-Up Skill Development

A) Every minute for 12 minutes, alternate between:
Minute 1: 45 seconds Row / Assault bike (15 Seconds Hard effort , 30 Seconds steady effort)
Minute 2: 5 Muscle up transitions to catch + ring dip
Minute 3: Skill of choice

B) Every minute for 12 minutes, alternate between:
Minute 1: 45 seconds Row / Assault bike (15 Seconds Hard effort , 30 Seconds steady effort)
Minute 2: 3-5 Russian dips
Minute 3: Skill of choice

C) 30 Muscle Ups for time

Choose a scale from above if you are working towards full muscle-ups

Workout of the Day – Weightlifting Club

Testing day – Snatch

A) Build up to a heavy single for the day.

B) Snatch pulls: 5 x 2 @ 100%

C) Back squat: 4 x 2 @ 80-85%

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

Training for a CrossFit Competition

Day 3 of Visitor’s days at Reebok CrossFit Thames! It’s been a pleasure to meet everyone’s friends and family. We’ve got a spicy one for you today!

By: Nick Rouse

I’ve been involved in numerous competitive sports my whole life, including Rugby, Australian Rules Football, and Athletics. In early 2011, I came across CrossFit, while browsing YouTube. I was based in the UK and hadn’t been competing for 3 years. I was dying to get back to competing and CrossFit looked like a perfect challenge for me. With little hesitation, I enrolled in the CrossFit Open, having only one month of training.

During the Open, I experienced many “firsts,” including double-unders, box-jumps, and muscle-ups. However, I qualified for the Regionals and despite having a torn bicep, teaching myself everything, and making many mistakes, I finished 8th overall. Finishing so close to the top three, who would compete in America, made me hungrier than ever.

After the games, I continued to self-train. However, I soon realized that I was lacking in many areas, if I wanted to be the best I could be. I gave into my stubbornness, and asked CrossFit Thames for help. I couldn’t have asked for better mentors than Jami, Jay and the rest of the trainers. They were quick to help me with all my weaknesses, (which were many!) Since joining Thames, my mobility, technique (in everything), rest, and self-belief have sky rocketed.

I used to rely on strength to get through a workout. But if you want to be as efficient as possible and use less energy, you need to have good mobility. Having good mobility means you’ll have an easier time getting better positioned and recruiting the correct muscles that will work most efficiently. Additionally, if your technique is rock solid, all movements will require less energy.

I had a tough time learning how to rest. Rest requires not training for a day and also decreasing my training sessions. If you train too long and don’t get sufficient rest, your body will never adapt to the stimulus of training.This was hard for me to accept, but I learned the hard way, that it was true.

Lastly, the most important element of competition is self-belief. If you don’t think you can do something, you’re right, you won’t. The way you build belief is by having confidence in your training leading up to the competition, (months before the competition actually happens). After the 2012 Games, Julie Foucher said:  “What you don’t see during that single week in July are all of the moments during the other 51 weeks of the year that make that performance possible.” She’s right. If you know you’ve done everything correctly leading up to the event, you will have enough self-belief to win.

I’ve been at Reebok CrossFit Thames for a year. I’m working with Jami and following his Training Plan for advanced athletes. Despite CrossFit growing and every competition getting harder, I have the belief that I have what it takes to win, thanks to the training I’ve received and to my support circle at CrossFit Thames. 

Workout of the Day:

6 intervals:
90 secs on / 90 secs off:
Run 160m
10 Burpees
In remaining time, max rep Clusters 60/40kg

-Goal is to get as many Clusters as possible and match that every round.
-Beginners/intermediate/visitors will scale burpees to 7/5 and clusters to hang power cleans for kb deadlift.

Introducing the ‘Foundations Course’

As of this Monday (3rd October 2011) we have introduced a core course that all new joiners to Thames Crossfit are required to attend. It is called ‘The Foundations Course’.

Aims of the Foundations Course:

  • Designed to give those who are new to Crossfit a solid introduction to the basic movements, techniques and mechanics of the fundamental movements used in Crossfit.
  • Develop the students knowledge of what exactly Crossfit is and the theory behind the methodology.
  • Build up the students base level of fitness in a safe and progressive way so they can reap the benefits of our training program.
  • Prepare the students to confidently enter ongoing group sessions and participate in a safe and effective manner.


What the Foundations Course involves:

  • Introduction to the gym environment and use of equipment.
  • Teaching on the technical aspects of the fundamental movements of Crossfit.
  • Teaching students how to properly warm-up and mobilse areas of restriction in relation to movement.
  • Give students experience of different forms of Crossfit workouts and understanding of related terminology.
  • A typical session involves warm-up & mobility, in-depth technique on movements of the day, a progressive strength component and of course a Crossfit workout at the end.

Foundations Course details

  • Each course is 6 sessions long over a 2 week period.
  • Sessions are 3 days per week (Monday, Wednesday & Thursday at 7:30pm) and students are expected to attend all sessions.
  • At the end of the course students must demonstrate they can perform the movements and exercises to the required standards before graduating.

We hope some of you decide to take advantage of this opportunity, if you would like to register for the next course please get in touch via email info@thamescrossfit.com. Places on each course are limited to 6 people so move fast before it is booked up!

 DSC_1104.JPGNB* Missed Foundations classes: If 1 Foundations session is missed then the student must contact the Foundations Coach and organise a brief catch-up session (at no extra cost). If 2 or more sessions are missed the student must book at private 1hour 1-on-1 session with the Coach at a cost of £50 in order to ensure the student has caught up with the syllabus.

Workout of the day
5 rounds:
200m Run
3 Muscle-ups
10 Box jumps

Fun day in the Park

Great weather, great people, and a great workout in the park yesterday. It’s always fun to change up the scenery a bit. Thanks to all who showed up for our first Park workout of 2011. Our next free park workout will be 10th April at Greenwich Park. For more details and to RSVP, click here.

Workout of the Day:

A: Push press 3 x 5

B: 10 Front squat 60/40kg
2 Muscle ups
9 Front squat 60/40kg
2 Muscle ups
8 Front squat 60/40kg
2 Muscle ups
7 Front squat 60/40kg
2 Muscle ups
6 Front squat 60/40kg
2 Muscle ups
5 Front squat 60/40kg
2 Muscle ups
4 Front squat 60/40kg
2 Muscle ups
3 Front squat 60/40kg
2 Muscle ups
2 Front squat 60/40kg
2 Muscle ups
1 Front squat 60/40kg
2 Muscle ups

Kettlebell snatch

A great video explaining how to do a proper kettlebell snatch. The key to protect your wrists is to punch through your palms to actively catch the kettlebell, rather than letting it hit you passively.


A: Back Squat
5 reps x 70% of your 1 rep max
3 reps x 80% of your 1 rep max
As many reps as possible x 90% of your 1 rep max

B: 4 Rounds For Time:
4 Muscle-ups (or 12 jumping MU or 12 pull ups/12 ring dips)
16 Kettlebell Snatches (8 each arm at 24/16kg)

Wednesday Skills

What’s your weakness? We’ll be addressing 4 different areas today.

TGU (Turkish Get-Up)


Muscle Ups (or kipping and ring dips)


Rest day.

Make up a missed WOD or come in for skills practise on:
Turkish Get Ups
Muscle-ups (or kipping or ring dips)

Nasty Girls

This WOD was named after 3 of the original CrossFit fire breathers, Eva, Annie, and Nicole.


Looks like they are in fast forward during the squats.


“Nasty Girls”
3 Rounds for time
50 squats
7 Muscle-ups
10 Hang power cleans (HPC) 60/40kg

Scale the muscle ups to 3x Jumping MU, or 3x Pull-ups and Ring dips.