Tag Archives: push press

Workout of the day for Wednesday 10th January – Strongman Day

So these guys are pretty strong…

Why do we incorporate yoke carries into our training? Well, if you have ever got under a heavy yoke you will almost instantly get an idea of the benefits.

Squats and deadlifts are usually the most popular lifts in gym and often it’s because those two movements allow you to lift the most weight, and lifting up heavy stuff makes you feel awesome!

Whilst squats and deadlifts are certainly full-body movements, they don’t quite compare to picking up a heavy yoke and taking it for a walk in terms of head-to-toe muscle recruitment.

Given the fact that you’re putting your body under a much heavier load than it is used to (much heavier than a squat or deadlift!), a heavy yoke walk elicits an awesome physical response in the body. Benefits include strengthening the upper back, glutes, hamstrings, lower back and hips

Given the extreme load placed on the body super heavy carries should be performed occasionally as part of your training routine, even just a couple of times a month can give you great benefits.

In terms of standards to aim for Strength Education recommends 2 x bodyweight as a realistic and achievable weight for men and women who strength train. 2.5 x bodyweight is a marker of good progress, but the next big landmark is 3 x bodyweight, and that’s a pretty advanced standard. For women, 3 x bodyweight is a superb standard…Get yourself to 4 x bodyweight and you are in the top one percent in the world.


Workout of the Day – CrossFit

A) Build to a heavy yoke carry

B) Every 90 seconds for 15 Minutes :

5 Bench press (Heavy)
5/5 Dumbbell rows (Heavy)
AMRAP Row for calories in remaining time

Workout of the Day – Weightlifting Club

A) Snatch pull + Snatch
2 x 1+1 @ 70%
2 x 1+1 @ 72.5%
2 x 1+1 @ 75%
B) Push press
4 x 4 @ 70-75%
C) Back squat
4 x 3 @ 70-75%

Member Appreciation Week – Day 5


Food, coffee…pizza! BOOM!

To end Member Appreciation Week we are providing some tasty treats for all the classes today.

The morning crew will be met with a breakfast snack of coffee and pastries, midday classes will have a refreshing smoothie to kick start their afternoons and the evening classes get a pizza feast!

Come on down and celebrate! You guys and gals are AWESOME! Thank for you a fantastic year, and bring on 2018!


Yoga for Athletes, Saturday 1-2pm

Christmas schedule info – this class is running on Saturday 23/12 and 30/12, come in for a bit of
downtime during the holidays!

This week we are going to focus on the shoulder, the most mobile joint in the body.

Overhead mobility is a limiting factor in CrossFit movements such as handstands, muscle-ups, overhead squats & snatches…most things really!

Restrictions can result from a number of factors including lifestyle and posture, as well as compensatory movement patterns due to injury, to name but a few.

We’re going to mobilise the shoulder joint with a view to lengthening and strengthening the surrounding soft tissues that give it stability – why not take some of these exercises and integrate them into your warm-up or cool-down at the gym?

A yoga practice should be well-rounded, as such we’ll be sure to also engage the usual major muscle groups, and move the spine in its various directions. Christmas jumpers optional.

See you there, and if I don’t – happy Christmas!


Workout of the Day – CrossFit

A) 8 minute EMOM
2 Push press + 1 Split jerk
*Warm-up to a challenging weight to use throughout the EMOM

B) 8 x 30 seconds on : 1 minute off
Row/Airdyne max effort
*Score is total calories over the 8 intervals

C) 3 rounds for quality:
10 Full GHD raises or Nordic curls
45 second plank
25 Ab-mat sit ups
45 second plank

On the fifth day of crossfit, my Coaches gave to me…


Yoga for Athletes, Saturday 1-2pm

By the time we get to Saturday, your body’s likely going to be shot and your CNS fried, particularly if you’ve been doing all of the Christmas workouts so far. Therefore, we’re going to take it super chill in this week’s yoga practice.

We’re going to stretch out some of the major muscle groups that will have taken a beating (shoulders, hip flexors, quads) and move the spine in various directions before you get to enjoy a progressive muscle relaxation. If you’re not sure what that is, you can read more about what it entails here. Please bring adequate layers, perhaps a thin blanket even, to make sure you stay nice and warm throughout.

Use this class as an opportunity to hit the reset button ahead of week 2 of the 12 days, to give both your body and your mind a chance to recover – you won’t regret it!

See ya there!


Workout of the Day

Day 5 – Chosen by Coach Anke

“Games Triple G”

For time:
100 Pull-ups
80 Wall Ball sit-ups 9/6kg
60 Pistols
40 Calorie wow
20 Single arm push presses (heavy!)

Workout of the Day – Tuesday 24th October

People who do not know how to squat do not have normal hip function, don’t have normal leg functional. They can’t jump, run, throw or punch correctly.” – Greg Glassman


Box Brief

  • Remember we have our Halloween Party on Friday from 18:00. Get dressed up and come on down for a workout and some Halloween games
  • Have you tried out our new Yoga for Athletes Class? Saturdays 1pm to 2pm!

Workout of the Day – CrossFit

A) Back Squat: 3×5, across
*Aim to add 2.5 to 5kg from your last back squat session

B) Seated dumbbell press: 3 x 5

C) 5 Rounds of:
8 Dumbbell push press
10-12 Nordic hamstring curls (6- 8 Full GHR)

Workout of the Day – MetCon Class

A) For time
400m Run or row
15 Dumbbell hang squat clean 22/16kg
400m Run or row
15 Dumbbell shoulder to overhead 22/16kg
400m Run or row
15 Dumbbell hang squat clean 22/16kg
400m Run or row
15 15 Dumbbell hang squat clean and press 22/16kg

B) 8 x 15 seconds on : 15 seconds rest
Max calories on airdyne

Workout of the Day – Structural Strength

A) Lower Body Accessory

3 Supersets
A1) Romanian deadlift: 10 reps with a 4 second lower on each rep
A2) Skater squats: 10 per side
A3) Banded good mornings: 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) Single arm dumbbell row: 10 per side, ‘resting’ arm holds top of row position
B3) Reverse snow angle: 20 reps
*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

Every 30 seconds, for 8 minutes, alternate between
10 Push-ups (load as needed)
&
5 Strict pull-ups (load as needed)

News & Announcements

Pull-up Seminar
On Saturday Crossfit Thames hosted a Pull-up workshop which was attended by members and non-members. It was a great couple of hours which saw many achieve their first kipping pull-up with some even nailing the butterfly pull-up! Well done to all who attended.

Foundations Course
Our Foundations Course which begins tonight is full with our next one beginning on the 30th April, if you have any friends or family who may be interested then have them contact us for a free intro session! Have them call us at (0)203 318 5900 or email info@thamescrossfit.com for more info.

Reebok Crossfit Thames
Incase you somehow missed our announcement last Friday (or the leak on Thursday!), Thames Crossfit has entered into a sponsorship agreement with Reebok Crossfit, we will now be called Reebok Crossfit Thames. For more info take a look at the announcement from last week.

Sports & Remedial Massage
Sports massage is the management, manipulation and rehabilitation of soft tissues of the body including muscles, tendons and ligaments. Benefits include prevention/restoration of mobility and flexibility, injury prevention and rehabilitation, improve circulation and the removal of metabolic waste, removal of adhesions, scar tissue and other soft tissue restrictions, improved recovery between training/competitions.

Massage can also help relieve day to day problems such as repetitive strain injuries, sprains, tension, fatigue, postural problems etc.

To find out more or book a session just email phil@thamescrossfit.com:


Workout of the day

A: Push press
3 sets of 5, 60 second rest between sets

B: 10 minute AMRAP
10 DB Shoulder to overhead 45/35lbs
10 DB Walking lunges 45/35lbs

News & Annoucements

Sports Massage
Some of you may be aware that I am presently studying to become a Sports & Remedial Massage Therapist and part of this course involves logging 100+ hours of practical time. So if you a member of TCF you can benefit from some massage therapy, your first session will be a freebie and any further sessions will be for a fraction of the usual price, just £20 per hour.

Sports Massage has numerous benefits to all systems of the body and for you budding athletes there are various performance related outcomes such as greater flexibility and improved range of motion, removal of adhesions, scar tissue and other muscles restrictions. It can also benefit your recovery through increasing blood flow to muscles, removing waste/toxins from tissues and promoting nutrient uptake…thats just a fraction of the benefits.

From this week there will be slots available to book in at the times below, just email phil@thamescrossfit.com:

Mon, Weds & Fri mornings between 8am and 10am
Mon & Weds evenings between 16:00 and 17:00


Pull-up Workshop 14th April 12:00-13:30
Places have been filling up quickly and there are now only a few places remaining places in our Pull-up workshop!! Don’t miss out on your chance to master the movement!


Workout of the day
A: Push press 5×2, rest 60 seconds between sets

B: ‘The Eagle
8 Rounds:
50m Farmers Walk 2x24kg/16kg KB’s
8 KB Front squats 2x24kg/16kg KB’s

Open workout 12.3

So far we have had two single domain workouts with 7mins of burpees and then 10 mins of snatches. One was focused on moving bodyweight which the smaller athletes would have favoured and the other involved lifting increasingly heavier weights which is should have favoured the larger folks…a fairly even split so far?

What is in store today, well workout 12.3 has given us…..Please watch the video below for a breakdown of the workout and the movement standards.

The past two Thursdays have seen a fantastic work ethic from everyone involved and it has also created a brilliant atmosphere to workout in. Lets make sure we make some noise tonight and get the gym pumped!


Workout of the day

Open wod 12.3
As many rounds and reps as possible in 18 minutes of:
15 Box jumps 24/20′
12 Push press 115/75lbs (52/35kg)
9 Toes-to-bar

News & Announcements

Crossfit Open

So workout 12.1 is done and dusted. Once of the central themes around the CF Open is that anybody, anywhere should be able to give it a shot and what better way than to begin 7 minutes of burpees! A simple (yet brutal) bodyweight movement that really tests your capacity…a great way to start the Games Season! We got some brilliant scores with Sam sitting in joint 17th place in the whole of Europe with an epic 135 reps!

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Seriously…I am this tall!” – Philly trying to steal an extra few feet during the Open WOD

You all did us coaches very proud and the turn-out to do the workout was better than we expected. Not only that but the atmosphere on Thursday evening was fantastic! Finally a thanks to all those who helped with the judging, its great to get you involved on the other side of the workout and everyone did a great job of upholding the standards. Lets make sure we keep this going during the next 4 Open workouts!

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Nicola post-burpess: You know you gave it everything when all you can do is stare at the ceiling!

Building works

You cant have failed to notice that there have been some building works going on right next door to the gym. Unfortunately a side effect of this is a very dusty gym, we are doing our best to keep things clean but we apologise for the recent state of the general area. The construction works will continue for another couple of weeks (all things going well) so bear with us a little longer. It will be worth it in the end when we have a bigger, better gym!

**No 19:30 Endurance class this Wednesday  29th Feb**

Unfortunately we will have to cancel the Endurance class this Wednesday, everything will run as normal the following week.

Workout of the day
A: Cluster
– 5 sets of 2 reps with 90 second recoveries
– Build to 2 RM

B:5 Rounds for time
10 Push press 50/35kg
10 Front squat 50/35kg

‘Jack’

Its been a great first week back at ThamesCF and most of you seem to have shaken of the Christmas hangovers!….We have another hero workout for you this weekend, in light of that here is a picture of Chris/Tom/Brittany practising his Superman pose, although Jim cant quite make out where the big ‘S’ is meant to be!

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Workout of the day


“JACK”
20 minute AMRAP:
10 push press 50/35kg
10 KB swing 24/16kg
10 box jump 24

Good and the bad

Front squats form part of todays workout, a movement that looks so easy but can turn out to be tricky beast. Not only is ones mobility a big issue but also the ability to stabilise the midline when the loads get heavy or you get tired is very important. Here is a video on the good vs the bad:

Also take a look at CF San Francisco’s blog post by Kelly Starret on the front squat


Workout of the day
20 minute AMRAP
5 Push press 60/40kg
7 front squat 60/40kg
10 Pull up