This was posted by Dave Castro as his hint for 18.3. Being as smart as we are we think we have cracked it.
Two daisies that look exactly the same, a repeat workout perhaps? With gymnastics being relatively limited in the first two workouts, it’s about time we saw some more high skill movements.
Our guess…18.3 is going to be 15.3.
Complete as many rounds and reps as possible in 14 minutes of:
50 Wall ball 9/6kg
100 Double unders
What are you thoughts?
Workout of the Day – CrossFit
As with all Thursday’s during the Open today is a easy recovery ready so you can go into tomorrow feeling fresh and ready to crush Open 18.3
Alternating EMOM for 20 minutes:
Minute 1: Row 45 seconds
Minute 2: Aidyne 10/8 Calories
Minute 3: Run 200m
Minute 4: Skill movement of choice
B) Skill work and mobility drills
Workout of the Day – MetCon
A) Choose to Airdyne or Row
40-30-20-10-20-30-40 Calories, as fast as possible
*60 seconds rest between each
B) 5x Max distance handstand walk, rest as needed
We’re in week 6/8 of the current cycle, which means the focus this week will be on arms & upper body again. During Saturday’s yoga practice, we’ll be flowing our way through a few progressions towards bakasana, the crow pose. Arm balances are of course an excellent – and ninja – way to build strength in the arms and wrists, but also to improve your proprioception and fine motor skills.
To allow us humans to walk upright and support much of our weight on our two legs, the hip joints are designed to be robust and stable. The shoulder on the other hand is extremely mobile, and therefore requires support from the surrounding soft tissues – muscles, tendons and ligaments. Because the joint is so unstable, shoulders are prone to pain and injury. This needs to be considered when practising any arm balance, as it’s easy to just collapse into the pose, without considering the necessity of having to lift up through the midline. Abdominal strength is required in order to stabilise the torso and allow the pelvis and legs to come off the ground to achieve this type of posture. In other words, you’re equally going to have to work those abs in order to take flight.
Muscles are strengthened in the range of motion in which you work them, and in true CrossFit spirit, we want to keep things constantly varied – it’s good to mix things up and move in different ways, so come on down and channel your inner ninja.
Our weekly yoga class runs every Saturday, you can find further information about it here.
Non-members of Thames are welcome to drop in at a cost of £10, which can be paid either cash on the day, or online by purchasing a Yoga Pass.
Workout of the Day – CrossFit
20 Minutes: Row/Skip/Airdyne at a easy pace
Pick a skill you want to practice and spend some time on it
C) Mobility & Mashing
Get supple ready for the Open workout tomorrow!
Workout of the Day – Met-Con
For time with a partner. You Must share work equally 🙂
100 Caloire row
100 Dumbbell burpees 16/10kg
100 Dumbbell thrusters 22/16kg
We believe in a well-rounded approach to fitness, and as such we offer a weekly
yoga class specifically designed to complement your training at the gym.
To get the most out of your workouts and maximise those gains, adequate recovery provisions are essential – our qualified yoga instructor takes you through a one hour practice that will leave you feeling more supple, as well as deeply relaxed.
A yoga class is more than just a mobility session – the practice of yoga asana (the postures) and pranayama (breathing exercises) aims to gently bring you into a parasympathetic state, thus promoting recovery.
For more information on the correlation between training and the state of your nervous system, please click here.
– Need more reasons as to why you should make a regular yoga practice part of your
– Improve proprioception (i.e. joint position and motion in space) and body
– Develop an awareness of what it means to move well and within a healthy
range of motion for your body, and how to work with restrictions and compensatory patterns
– Prevent injury
– Learn to breathe mindfully and practice different techniques, including abdominal breathing, which you can then apply in your workouts, for example during lifting sessions
This class is suitable for everybody including complete beginners – no previous experience necessary, and no, you do not need to be able to touch your toes!
Please check our schedule for class times. For further information about yoga and your teacher Christine, please visit www.yogishapes.com
Am I overtraining?
Here at Thames CrossFit we all like to push ourselves and others hard during the workouts. We do this as we know that it is the high intensity that provides the optimal adaptation, leading to improved fitness. Feeling tired immediately after a session and the following day(s) is a normal response to this high intensity stimulus but is there a point where that tiredness is a sign that you should be slowing down during a workout or maybe even decide to back off and just take the day off? We are not talking about the moment where that little voice inside your head is telling you to give up during a workout but a more long term issue of overtraining.
Let’s take a look at some common signs and symptoms of overtraining:
- Achiness or pain in the muscles and/or joints
- Sudden inability to complete workouts
- Feeling unmotivated and lacking energy
- Increased susceptibility to colds, sore throats and other illnesses
- Loss in appetite
- Decrease in performance
As we can see, being in a state of overtraining is not a happy place to be. However, more often than not these signs creep in slowly and not all at once. At first we might not even be able to pinpoint the cause for a subtle decrease in performance or altered sleep quality.
So how do I know if I’m overtraining?
There are many ways to keep track of this. Here are two solutions you can apply:
- Just listen to your body for the above listed signs. This is something that takes time to learn but here is a practical way to get started: If you are feeling tired and not quite sure whether you should train today or take the day off, the first step to take is to come to the gym. When you are at the gym, changed to your workout gear and looking at the whiteboard, you can decide whether you need to take the day off or not. If you are still feeling like it’s not a good idea then back off, do some stretching and call it a day. It is way too easy to feel tired after a hard week at work and just decide that “yep, I’m definitely overtrained and will need to take today off (and maybe have a beer or two in the process)”.
- Slightly more technical solution is to keep a log of your resting heart rate (HR). The best time to do this is after waking up (before getting off the bed) in the morning and just before turning the lights off (already in bed) in the evening. You can then establish a baseline resting HR for yourself. You can now follow the changes based on your training. A 5% increase from the baseline means you should take it easy that day and a 10% increase means it’s time to take a rest day. Although this might sound like a bit too much hassle at first, it’s actually quite easy to implement in your daily routine
Next time we are going to consider the possibility that you are not actually overtraining but just under recovering..
Note there is no park WOD this weekend…however, some members were planning to meet in Greenwich for an informal WOD. Post details and enquiries to comments.
9 rounds of:
1 min run, 1 min rest
Hold distances as consistent as possible.
We want your feedback. How are things going for you at the gym? Is there anything you’d like to see done differently? Over the last few weeks we’ve gotten a few suggestions about how to make things better (more class times, more t-shirts, more burpees!). What suggestions do you have?
Post to comments at least two things you enjoy about what we’re doing and two suggestions for improvement. Or, if you prefer, email firstname.lastname@example.org. The best/most creative suggestions will be announced next Tuesday and the winner will receive a prize (hint: It’s even better than more burpees!).
Please take time to think about this, your feedback is important and we would like to do everything we can to improve your experience at Thames CrossFit.
WOD: myofascial release (foam rolling/baseball) and stretching for minimum of 25 minutes.