Tag Archives: Power clean

Workout of the day for Weds 28th Feb – Heavy deadlifts!


Workout of the Day – CrossFit

A) Deadlfit – Build to a heavy single for the day

B) For time:
800m run/1 km Row
75 Double unders
30 Kettlebell swings 32/24kg
75 Double unders
800m run / 1 Km Row

Workout of the Day – Weightlifting Club

A) Power clean: 6 x 2 80-85%

B) Front squats: 4 x 4 @ 75-80%

C) Seated one arm dumbbell press: 4 x 6/6 @ by feel

D) Pull ups (weighted if needed): 3 x 5 reps

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 for Tuesday 9th January – Interval Weight Training

Interval Weight Training (IWT) was developed by Pat O’Shea in 1969 and has been made popular by Gym Jones.

A IWT workout is a very intense type of interval work utilising a combination of athletic lifts and free aerobic exercise.

The cross training of athletic type lifting for full range strength and free exercise for anaerobic power, has a major impact on developing explosive power endurance (and can also be great for torching some unwanted body fat!). This type of work utilises a greater percentage of the body’s muscle mass, both slow and fast twitch fibres.

With IWT’s we can manipulate the rep ranges, loads and length of the free aerobic exercise depending on what stimulus we are aiming to achieve.

To get the most out of these kinds of workouts requires you to give you max effort on each and every round. When you hop on the rower (or bike) be prepared to push yourself. These workouts are tough (what workouts are easy?!) but the rewards for your efforts are tremendous.


Workout of the Day – CrossFit

A) Interval Weight Training (IWT)

A1) 3 rounds, with a 2 minute between each:
10 Power cleans 40/30kg
2 minutes ALL OUT max distance row

– 5 Minute Rest –

A2) 3 rounds, with a 2 minute between each:
10 Hang power cleans 40/30kg
1 minute for max burpees
1 minute for max calorie Airdyne/Row

B) 5 Minutes of skill work under fatigue.
Choose something complex for you and practice whilst tired. HSPU , Muscle Ups, Barbell cycling (Keep it light etc)

Workout of the Day – MetCon Class

A) Burpee Sandbag Grace

For time:
30 Burpees
30 Sandbag cleans and presses
30 Burpees

Member Appreciation Week – Day 3


Today is your chance to get your aches, pains and niggles address by our Physiotherapist Emerson. Today Emerson will be offering free 15 minutes appointments sessions (email him to book in, fernandez.emerson@gmail.com ) and if you come to class you will enter a raffle to win a free 1 hours session with the man with the magic hands.


Workout of the Day – CrossFit

A1) Front Squat: 5-5-5
*4 second negative

A2) 80% of heaviest weight from A1 for max rep (no tempo)

B) 5 Rounds, with 90 seconds rest between rounds:
5 Power clean, touch and go @ 75%
400m Run as fast as possible

Workout of the Day – Weightlifting Club

A) Cleans
2 x 3 @ 70-75%
2 x 2 @ 75-80%
2 x 1 @ 80-85%

B) Push press
3 x 3 @ 75-80%

C) Push jerk
3 x 2 @ same weight as above

D) Bent over rows
4 x 8 @ by feel

On the 12 day of CrossFit, my coaches gave to me…


Yoga for Athletes, Saturday 1-2pm

You’ve made it through the 12 days, nice one team! Make sure you give your body and mind a chance to recover properly now. Before you know it it’ll be time to start thinking about The CrossFit Open!

To really recover means more than having an Epsom salt bath, taking a few days off and waiting for the DOMS to subside. Your nervous system plays a key role in recovery, however this aspect is still often overlooked.

The human body is pretty damn clever. Our autonomic (i.e., we cannot consciously control it) nervous system is made up of the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).

The SNS mobilises the body’s resources in a fight or flight situation, whereas the PNS regulates the bodily functions needed to repair and recover. The body is designed to spend the majority of its time directed by the PNS, with the SNS response only triggering in case of a life-threatening emergency. However, the body interprets all stress, be it mental or physical, as a reason to activate the SNS.

Physical exercise is a stressor on the system.

What does this mean for your training, especially after a killer 2 weeks of back-to-back benchmark workouts?

The key to improving your recovery is to activate the PNS, which is exactly what we are doing through the practice of yoga. Linking movement with breath through a series of postures (asanas) as well as practising breathing techniques (pranayama) to calm down the system.

Following on from last week, we’ll be taking it nice and easy this Saturday, take this opportunity to reboot after the 12 days of CrossFit, ready for what’s to come in the week leading up to Christmas.


Christmas Party – Tonight

After the last barbell has been dropped, it’s time for our Christmas Party!

We will be hanging out at the gym after class to eat, drink and be merry.

This year we are having a fun Christmas Bake-Off. Bake your best Christmas goodies and bring it along to our Christmas Party. As members sample the delights they cast their vote for the favourite dish before our Bake of Champion is crowned.

Not interested in the Bake-Off? That’s cool, but still feel free to bring a long a tasty treat to share with your fellow classmates.

See you all tonight!


Workout of the Day

Day 12 – Chosen by our male Fish Game Winner, Head Coach Milo

“Team Power Linda”

10-1 reps, for time:
Deadlift @ 1.5 BW
Bench @ 1.0 BW
Power clean 0.75 @ BW

Workout of the Day – Tuesday 31st October


Box Brief

  • 8am Classes – We are trialling some 8am CrossFit class times on Tuesday’s (31st Oct, 7th Nov, 14th Nov) and Friday’s for the next 3 weeks (3nd Nov, 10th Nov, 17th Nov)

Workout of the Day for – CrossFit

A) Power Clean: 5 x 2, across
*Focus on form and positions

B) For time, complete 5-4-3-2-1 reps each of:
Handstand Push Up (If needed, add a deficit to make these reps a challenge)
Hang Power Clean 70/50kg

*Handstand Push ups scale: Wall walks

Workout of the Day for – Structural Strength

A) Lower Body Accessory

3 Supersets
A1) Single leg Romainian deadlift with barbell: 8 per side with 4 second eccentric
A2) Weighted pistol off box: 6 per side with 4 second eccentric
A3) GHD hip extension (or good morning): 20 reps
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

B) Upper Body Accessory

3 Supersets
B1) Single arm dumbbell bench press: 10 per side, ‘resting’ arm holds lockout position
B2) Pendlay row: 10 per side, with 3 second hold in the top position
B3) Single arm upright row: 10 reps per side
*B1 and B2 have a 3 second eccentric on each rep
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

C) Finisher
400m Forearm med-ball carry 9/6kg

Workout of the Day for – MetCon

For time:
Buy In: 750m Row
21-15-9
KB Snatch 24kg (each)
Goblet squats 24kg
Buy out: 750m Row

Welcome Misty to the team!

Most of you know Misty…

If you don’t, she is the 6am’er who leaves the inhuman times on the whiteboard after tough conditioning workouts.

You also may know her as the one who replies to your emails!

Well, from November Misty is joining the team full time to take on a General Manager and Coaching role.

Lets find out a little about Misty “Gun Show’ Botha.

Hopefully most peeps know me already, but encase my name is just something you have seen on the whiteboard, here is a smidge more detail.

I am originally from South Africa (which you can tell within 5 seconds of speaking to me as I’m holding on to my accent and slang with all my might). I have worked in the states and now the UK, and have a financial and accounting teaching/training background.

I’m a big fan of being outdoors/any outdoor activity other than swimming (man do I hate swimming). Although I don’t experience fresh air as much since moving to London, I try travel when I can to get those bubbles of happiness into my system. I’m happy when I’m fed, have tea or wine (or a new addition is an “old fashioned”), hanging out with friends, chilling at home or at the gym, if you want to make me super happy let there be a dog around in one of those instances then I’m pretty much golden.

I only have a few odd quirks (6am may disagree), but I can never go first in a workout if it’s run in heats, I hate hate the feeling of paper or cardboard or hearing someone else touch paper or cardboard…and bananas are gross man, why do you people keep eating them?

I got into CrossFit because of a boy actually. I’d love to have some cool sporting goal story for you, but I mainly played team sports like netball, touch rugby, baseball and then did a whole lot of running. My audit client (my now husband for those that have met him) told me about MMA and CrossFit at his gym. I decided to give the CrossFit thing a go (yes I passed on the MMA). I just wanted an excuse to see him outside the work environment, little did I realise just how gross and sweaty that environment would be (and that I wouldn’t be able to lift my chest off my bed for the next two days after my first class). So in hindsight no matter how cute the clothes, that kind of gross and sweaty was not the image I wanted him to see, but what I did get was the CrossFit addiction and have loved it ever since.

My coaching experience starts in the financial world where I have coached/mentored trainee accountants and presented accounting training for the past 9 or so years. Now I’m in the way more exciting CrossFit coaching world and as you all may know I’m quite a newbie. I have completed the Thames internship (thank you for all your patience), have my CrossFit level 1 and have done various CrossFit online courses and quite recently the StrongFit weekend seminar. I want to improve and develop in programming and also maybe throw in a PT qualification. I am excited to develop my skills further and work alongside you all.

I hope to continue to add to the great family and community vibe that I have always loved at Thames. To strive for continual improvement and become a great coach, like the ones I have had at Thames and to put my organisational/intense need for perfection to good use on helping everything run efficiently in the background.

Welcome to the team Misty!


Workout of the Day – CrossFit

A) Power Clean: 5×3, across
*Increase load 1.5 to 2.5kg from last week.

B) In 15 minutes complete as many rounds and reps as possible of:
10 Dumbbell hang power cleans 22/16kg
10 Ring dips
10 Dumbbell walking lunges 22/16kg

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.

TCF’ers competing this weekend!

This weekend see’s the London Throwdown take place and two of our own will be there to compete, Sam and Joss. Good luck guys! Go out and smash it!

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Below is a short TED talk by Stephen Guyenet and he talks about the history of the American diet and he gives a great insight into how we have run into the health problems many face today.


Workout of the day

A: Snatch
– 6-9 sets of 2 reps
– Use 80-90% 1RM

B: 3 rounds of:
1 minute – Max rep Wall balls 9/6kg
1 minute – Max rep Power clean 40/30kg
1 minute – Max cal Row
Rest 1 minute between rounds 1 and 2
Rest 2 minutes between rounds 2 and 3

– Aim to maintain your score each round

Welcome back

Welcome back following the Christmas break! Its time to get to start working off those Christmas pounds.
Dont forget our altered schedule for this week, only 6pm classes!

Workout of the day
Power clean – 5RM in 15 minutes

Finisher – Tabata (alternate between the two movements for total 16 intervals – 20sec on: 10 sec off)
DB Hang squat clean
Push ups