Tag Archives: pull-ups

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

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

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