Tag Archives: push up

Upcoming Events & Weekend Workouts

Open Weekend – Saturday 20th & Sunday 21st January

Are you friends always asking you about CrossFit but yet to try it? Or are you tired of being the only one in your group to talk about ‘the gains’ and take pride in barbell bruises?…Well now is your chance to get a friend involved.

On Saturday (08:30 and 13:30) and Sunday (13:30) we are holding some free taster sessions for those wanting to give CrossFit a shot.

You can register your friends here.

Docklands Throwdown – Saturday 3rd February

We are joining up with our neighbouring CrossFitter’s for a Throwdown.

The Throwdown is a same sex pairs event and athletes of all abilities are welcome, and there will be both RX and scaled divisions.

To sign-up just find a team-mate and add your name to the list on the whiteboard at gym!

Yoga for Athletes, Saturday 12.30-1.30pm

Please note the new start time for this class, it has now been brought forward from 1pm to 12:30

If you haven’t checked out the weekly yoga class we are now offering to round off your training at CrossFit Thames, perhaps now is the time! Not that you necessarily need to wait for a certain date in the calendar to form new habits, however psychologically it might help strengthen your resolve to stick with it if you set a specific start date.

So, if are making New Year’s resolutions, upping your mobility and general recovery game should definitely be on the list!

What does a yoga class at Thames look like?

Just like our CrossFit classes, the weekly yoga practice is one hour in length. You’ll spend the first few minutes tuning into your breath, practising pranayama (breathing exercises).

You’ll then be taken through a short warm-up, before moving through a series of sun salutation flows to mobilise the spine and wake up your joints. It’s a nice way to generate a little bit of heat in the body, especially at this time of the year!

The postures in the main part of the class will often focus on a particular muscle group or body part, for example shoulders, hip flexors or midline, with Christine making sure you understand the purpose of these exercises, and how they relate to your training in the gym.

The recovery element is a key principle of the class, so you’ll always find a few restorative poses towards the end of the practice in preparation for your final relaxation. Sometimes, this will even be its main focus, in which case you basically get to snooze for the best part of the class – and wake up feeling all nice and relaxed.

Christine deliberately refrains from playing music in her classes so as to minimise any external distractions. This allows you to really focus in on yourself, and your breath especially – you may be surprised by how quiet the gym can be without the hustle and bustle of the workouts going on, and it makes for a nice break from the general sensory overload of London life.

This class is open to non-members of Thames, so why not come down with a friend? Non-members are welcome to drop in at a cost of £10, to be paid on the day – as with our other classes, there is no need to sign up in advance, and all levels are welcome.


Box Notices

*Thursday 11th Jan – No Open Gym due to a photoshoot

*Saturday 13th & Sunday 14th Jan – Gym Closed for CrossFit Seminar (No more LV1 seminars until July!)

Workout of the Day – Friday

A) Find a Heavy single front Squat

B) 3 Rounds for time:
1 Length front rack walking lunge kb 24/20kg
15 Shoulder to overhead
10 Chest to bar pull ups

C) 3 rounds for quality:
45 second right side plank
45 second left side plank
10 Full GHD or Nordic curls
60 seconds rest

Workout of the Day – Saturday

A) “Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats


Workout of the Day – CrossFit

A) Snatch clusters
5 rounds, with 90 seconds rest between rounds, of:
1 Power snatch
10 seconds rest
1 Power snatch
10 seconds rest
1 Power snatch
10 seconds rest
1 Power snatch
*As heavy as possible with good form

B) Suicide sprints
Row: 8 x 30 seconds on : 30 seconds rest
Rest 3 minutes
Assault bike: 8 x 30 seconds on : 30 seconds rest

Workout of the Day – MetCon Class

For time:
1 Mile run
50 Push-ups
50 Toes to bar
50 Kettlebell swings 24/16kg
1 Mile run

Last Workout Before Christmas – Murph!

Join Coach Alice at 10am on Sunday 24th December for a special Christmas Eve Murph!

This is your last chance to earn that Christmas Dinner!…


Workout of the Day – CrossFit

Murph
For time:
1 mile run
100 Pull-ups
200 Push-ups
300 Air squats
1 mile run

*If you have a 20lb weight vest, wear it.
*Start and end with a 1 mile run, partition the pull-ups, push-us and air squats as desired.

Member Appreciation Week – Day 4



Ok, it’s not the Wheel of Misfortune again, it’s a little kinder than that. Today you get to choose your own workout!

Each class will vote on one of the three workouts below, the one with the most votes is the one your class will do!

We are have included three of the most popular workouts we have programmed in the past, so hopefully there is something in there you like the look of.


Workout of the Day – CrossFit

Each class will vote for one of the three workout options below

A) “Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

B) “DT”
12 Deadlifts 70/50kg
9 Hang cleans 70/50kg
6 Push jerks 70/50kg

C) Partner Double Glen
60 Clean and jerks 60/40kg
1 Mile run (togerther)
20 Rope climbs
1 Mile run (together)
200 Burpees
*Complete the mile runs together
*Split the other reps between the pair as needed with only one person working at a time

Workout of the Day – MetCon

5 Rounds, rest 60 seconds between rounds:
30 Double unders
5 Sandbag squats (heavy)
20 Wall ball sit-ups
5 Sandbag squats (heavy)
10 Burpee

On the eighth day of crossfit, my coaches gave to me…


Box Notices

– No MetCon, Structural Strength or Weightlifting Club during the 12 days
– Christmas Party on Friday 15th, in the evening!
– No Open Gym on Tuesday 12th December due to photo shoot, no classes affected.


Workout of the Day – CrossFit

Day 8 – Chosen by Coach Tom for carrying sandbags like a boss –

“Dallas 5”

5 minute AMRAP of: Burpees
1 minute: Rest
5 minute AMRAP of: 7 Deadlifts 70/50kg + 7 Burpees
1 minute: Rest
5 minute AMRAP of: Turkish Get Up 18/12kg (Alternating arms)
1 minute: Rest
5 minute AMRAP of: 7 Snatches 35/25kg + 7 Push Ups
1 minute: Rest
5 minute AMRAP of:: Calorie Row

Events & Weekend Workouts

It’s nearly the weekend…

Happiest of Birthday’s to Coach Markus!


October Challenge

Just a few days left to try and get on the leaderboard for this months challenge!…

Halloween Party – Friday 27th October @ 18:00

It’s time for all the ghouls and monsters to get themselves to the gym to look good for their special time of year!

The evening will consist of a partner workout, some fun Halloween games and also prizes for the best costumes.

We’ll get the beers in but bring your favourite halloween treats for our spooky buffet! Join our Facebook Event page for the event!

Flip Out Trampoline – Saturday 25th November @ 10:00am

It’s like a playground for adults!…

We have organised a 2 hour session at Flip Out Trampoline where there is a ton of fun to be had. Trampolines, climbing, 100M caving experience, 30ft Drop Slide (Slide O’ death), Laser maze and more.

The cost is £15 per person for 2 hours, email james@crossfitthames.com to register your interest


Workout of the Day for Friday – CrossFit

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

B) Bench Press: 50 reps for time
Use the same weight as last weeks 40 reps for time

C) 4 Rounds of:
7/7 Dynamic push-ups
15/15 Dynamic step-ups
5 High box jumps

Workout of the Day for Saturday – CrossFit

A) Complete 12-9-6 reps for time of:
Deadlift 125kg/100kg
Muscle-up (Bar or Ring)

Workout of the Day for Sunday – Weightlifting Club

Week 4 – DeLoad

A) Snatch + Snatch balance: 6 x 1+1 @ 75-80%

B) Snatch pulls: 5 x 2 @ 95-100%

C) Back squat: 5 x 2 @ 75-82.5%

D) Bent over rows: 3 x 8 @ by feel

17-05-2014 – “Angie”

glassman


All levels
Workout of the Day:
Angie
100 Pull-ups (Ring rows)
100 Push-ups
100 Sit-ups
100 Squats
(Time cap: 30mins)
– Must be completed in the above order
– Advanced can add a weight vest


CROSSFIT SPORT
Workout of the Day:
A:
Skill of the Week:

B:

Its Tuesday, which means Box Squats!

Here is a short video demo from Louie Simmonds and his crew at Westside Barbell giving a demo on the box squat.


….and here is a group of very strong Westside Barbell guys showing how its done!


Workout of the day
A: Box squat
5 sets of 5 reps, rest 60 seconds between sets

B:15 – 12 – 9
Cluster (Squat clean + thruster) 50/30kg
Push up
KB Swing 32/24kg

High-five!

DSC_4940.JPG

After teaching the proper execution of the ‘high-five!!’, next week we will cover ‘chest-bumps‘…However it looks like Dean could do with working on his aim a little more.


Workout of the day
A: Box squat
– 5×5, rest 60 seconds between sets

B: 5 rounds for time
Run 160m
20 Kettlebell swings 24/16kg
20 Push-ups
– This workout has a 15 minute time cap