Tag Archives: pull-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

Workout of the Day – Thursday 26th October

“If you think lifting weights is dangerous, try being weak. Being weak is dangerous.” – Bret Contreras

Workout of the Day – CrossFit

A) 3 Supersets of
Deadlifts: 3×5, across (add 2.5 to 5kg from your last deadlift session)
Max effort *weighted pull-up

*If you work towards pull-ups you are doing the following for 3 rounds:
Pendlay Row 15-12-10
Banded pulls 5/5

B) 5 Rounds of:
3/3 Suitcase deadlift
5 Strict **pull-up
20 Calorie Row/ Airdyne

**If you are working on Pull ups then do 2-3 slow and controlled negatives

Workout of the Day – MetCon Class

A) 2 minutes for max rep pull ups
3 minutes rest
3 minutes for max rep sit ups
3 minutes rest
3 minutes for max rep push ups
*Feeling like a beast? add a weight vest!

B) 8x400m Run
1:1 Work/Rest ratio

Workout of the Day – Structural Strength

A) Lower Body Accessory

3 Supersets
A1) Bulgarian split squat: 8 reps with a 4 second lower on each rep
A2) Single leg glute bridge: 15 per side
A3) Strict knees to elbows: 20 reps
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

B) Upper Body Accessory

3 Supersets
B1) 50m Overhead carry, 5 strict press every 10m, per side
B2) Pendlay row: 10 reps
B3) Cuban press: 10 reps (light load)
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

C) Finisher
400m Farmers carry, heavy
*This does not have to be unbroken

Meet Nicole!


Its time to meet one of our members who joined us from across the pond, Nicole! Nicole is originally from Boston which is one of the oldest cities in the United States (thanks wiki for that ‘fact’). She joined Thames Crossfit back in the middle of 2011 and since then she has always shown a unwavering drive to improve, this has been evident recently from how she has dealt with a injury through which she has stayed positive and used her time wisely to come to the gym to work on her recovery, say hi to her friends and watch with glee as others sweat and suffer. Nicole brings her positive attitude to each and every workout and our gym would be worse off without her in its ranks….UK 1, USA 0! So lets meet todays athlete…..

Age: 35

Height: 5’7″

Weight: 68 kg

What do you do all day? Conspire with the evil bankers of the world…I manage Marketing for a financial services firm. Advertising, media relations, investment writing, that sort of thrilling stuff.

Can you give us some of your benchmark stats?
Karen – 9:59 Rx , Annie – 10:50 Rx , Backsquat – 65kg

What is your athletic history?
I played basketball in school then turned to running after university. I got bored of running after I completed the Boston Marathon and the months of training that came with it – so turned to yoga and went head first into that for years. I always belonged to a gym and dabbled in weight training classes, interval circuits, boot camps – whatever it took not to get bored, to stay motivated and fit. When I moved to London, I joined some posh gym fully equipped with posers putting on lip gloss before heading to the gym floor and had to get out fast. I started Crossfit and think I finally found something that won’t bore me, doesn’t require matching hot pants & sports bra and I don’t get looks of disgust when I sweat like an animal.

Biggest Strength in the gym?
Wall balls, squats….flexibility if that counts

Biggest Weakness?
Pull ups and snatch for shiz.

What’s your drink?
Bloody Mary or Bloody Maria – both extra spicy

What is your biggest fitness goal?
I think I will be the happiest gal at the box once I get damn kips. But overall, I just want to get more fit, more toned, more awesome.

What do you enjoy most about Thames Crossfit?
I like the fact that there is always someone around pushing you to pick up the bar, to go faster, or to be better. It’s motivating and always makes you check yourself and perhaps go a bit further than you thought you could. I also really like that there’s a group of strong women who just get on with it. No zumba or step class – we’re all lifting heavy and kicking ass.

What are some improvements you have made since joining Thames CrossFit?
I’ve cleaned up my diet by introducing MEAT back to my body and am pretty much a converted Paleo-er (aside from the coffee addiction and wine consumption). That has made a world of difference to how I feel generally. And overall I just feel stronger and more confident to try things that I never thought I could do in the gym.

Any advice for those new to Crossfit?
As they say…just show up. It IS really that simple. And don’t be intimidated by the incredibly fit athletes – everyone is there to support you, cheer you on and help you get more fit.

Most importantly, what is the greatest sport movie of all time?
Not quite a happy ending, but I have to say most definitely – Million Dollar Baby.

”…Its the magic of risking everything for a dream that nobody see’s but you…”

Any film that has Morgan Freeman narrating is a winner for me!

Workout of the day

A: Clean & Jerk
– 4-6 sets of 3 reps
– Use 70-80% 1RM

B: 21-15-9

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

Get Strong!


A heavy day today….time to get strong! Lots to get through today, so show up on time and be ready to work!

Workout of the Day:

A: Back squat: 8 sets of 2 reps at 75% of your 1 rep max.
B. 4 Rounds for time:
3 Wall climb
5 Sumo deadlift – You choose the load (should be heavy)
7 Chest to bar Pull ups

Excuse me?!….2 miles of running AND 600 reps!

Yup, its time for ‘Murph‘.  There is no two ways about, this one is going to be tough. You will all probably be left feeling a little like this:


…and you will most definitely feel like doing this!:


Workout of the day
1 mile run
100 pull ups
200 press ups
300 squats
1 mile run

– Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

* For our advanced level athletes only:
Truly Rx’d is with a 20llb vest….we just happen to have one.

Extra sessions

Extra Sessions
We have scheduled a few extra sessions today and tomorrow to make up for the past 2 days. We apologise for the inconvenience caused…Burpee penalty for us!

Todays classes: 12:30pm, 17:00 and 18:00

Saturday 31st Dec: 10:00

Get ready for some overhead action today!


Workout of the day

50 Pull-ups
400m run
21 thruster 40/30kg
800m run
21 thruster 40/30kg
400m run
50 Pull-ups

The 12th Day of Crossfit & Christmas Party!

Its finally arrived…..the 12th Day of Crossfit and the TCF Christmas Party.

The past 12 Days have seen us lift, jump, press, pull, throw, run and squat our way through some of Crossfits most testing workouts, each day you have returned to the gym with great enthusiasm and work rate despite the aches, pains, stiffness and sore bits.


However we are not quite done yet, we have the 12th WOD to do….The Baseline.

The Baseline workout is used widely throughout the Crossfit community as a great test of your base level of fitness and it is done by anyone from complete beginners to elite competitors, thats why it is included on every level of the athletic levels cards.

Stick or twist?
To those who wish to attend the 19:00 class we have slightly ‘modified‘ the workout which will be revealed come wod time. So you can stick with the workout exactly as you see it below, or twist and try the 19:00 class.

Finally, following the 19:00 class we have the Thames Crossfit Christmas Party! Food, drink, music and merriment commence as you can all begin your (not quite paleo) recovery from the past 12 days.


Dont forget there is no Saturday 10 am class tomorrow, you have all earned a weekend of complete rest!

Workout of the day

The Baseline
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Day 7

Sunday is no longer a day of rest (at least for this week!) as we have another reunion with our old friend ‘Helen’. This workout appeared in our programming back in October so many of you will have a time you are aiming to beat. After today you will all be past the halfway mark of the 12 Days of Crossfit! Everyone has worked really hard so far and performances have been inspiring which is evident from the number of PB’s appearing on the whiteboard…lets keep them coming!.

Here are some pictures of Lydia and Jim when we last tackled Helen.



Finally, heres some tips for improving your Kettlebell swing:

Workout of the day
3 rounds for time of 400m run
21 kb swings 24/16kg
12 pull ups