Tag Archives: ring dip

Tuesday 14th November – Workout of the day

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger

Workout of the Day – CrossFit

A) Deadlifts: 3 x 5, across
*Add 2-5kg from your last deadlift session

B) 10 Rounds of:
10 Slam balls (catch on the bounce or no rep! )
10 Deficit push ups
5/5 Split squats 16/10kg

Workout of the Day – Structural Strength

Continuing with our Supersets. Today see’s you go for max reps in a given time period. Choose loads that allow you to move for the full work periods.

A) 10 x 40 seconds on : 20 seconds off, alternate between
Ring dips (or bench dips)
Chin-ups (or box assisted)

5 minutes rest

B) 10 x 40 seconds on : 20 seconds off, alternate between
Dumbbell bench press
T-bar rows

5 minutes rest

C) 10 x 40 seconds on : 20 seconds off, alternate between
20 Dumbbell walking lunges, immediately into
20 Dumbbell death march

5 minutes rest

D) 60 Strict knees to elbows
*Break as needed

Workout of the Day – MetCon

5 rounds for time:
12 Wall ball 9/6kg
5 Chest to bar pull-ups
50 Double unders

Wednesday 8th November – Workout of the day

Did you see our video on how to work towards your first muscle-up?..

Here is another great video from CrossFit.com on improving the muscle-up

Workout of the Day – CrossFit

Muscle Ups Skill Development

A) Every minute, for 12 minutes, alternate between:
Minute 1: 30-40 Second hollow hold
Minute 2: 5 Muscle up into ring dip transitions
Minute 3: 10-20 Seconds top/bottom ring hold

B) Every minute, for 12 minutes, alternate between:
Minute 1: 5-10 Strict toes to bar
Minute 2: 5-10 Ring pull-up with a pause
Minute 3: 20-30 second false grip hangs

C) 10 Minutes to get as many rounds and reps as possible:
200m Run
1-5 Muscle Ups/ Russian Dips

Alternative to muscle-ups:
Pick 1-2 Drills from above and execute them perfectly

Workout of the Day – Weightlifting Club

Week 6

A) Cleans: 6 x 1 @ 85-90%

B) Clean pulls: 5 x 2 @ 105%

C) Front squat + Split jerk: 6 x 1+1 @ 80-85% of split jerk

Welcome Misty to the team!

Most of you know Misty…

If you don’t, she is the 6am’er who leaves the inhuman times on the whiteboard after tough conditioning workouts.

You also may know her as the one who replies to your emails!

Well, from November Misty is joining the team full time to take on a General Manager and Coaching role.

Lets find out a little about Misty “Gun Show’ Botha.

Hopefully most peeps know me already, but encase my name is just something you have seen on the whiteboard, here is a smidge more detail.

I am originally from South Africa (which you can tell within 5 seconds of speaking to me as I’m holding on to my accent and slang with all my might). I have worked in the states and now the UK, and have a financial and accounting teaching/training background.

I’m a big fan of being outdoors/any outdoor activity other than swimming (man do I hate swimming). Although I don’t experience fresh air as much since moving to London, I try travel when I can to get those bubbles of happiness into my system. I’m happy when I’m fed, have tea or wine (or a new addition is an “old fashioned”), hanging out with friends, chilling at home or at the gym, if you want to make me super happy let there be a dog around in one of those instances then I’m pretty much golden.

I only have a few odd quirks (6am may disagree), but I can never go first in a workout if it’s run in heats, I hate hate the feeling of paper or cardboard or hearing someone else touch paper or cardboard…and bananas are gross man, why do you people keep eating them?

I got into CrossFit because of a boy actually. I’d love to have some cool sporting goal story for you, but I mainly played team sports like netball, touch rugby, baseball and then did a whole lot of running. My audit client (my now husband for those that have met him) told me about MMA and CrossFit at his gym. I decided to give the CrossFit thing a go (yes I passed on the MMA). I just wanted an excuse to see him outside the work environment, little did I realise just how gross and sweaty that environment would be (and that I wouldn’t be able to lift my chest off my bed for the next two days after my first class). So in hindsight no matter how cute the clothes, that kind of gross and sweaty was not the image I wanted him to see, but what I did get was the CrossFit addiction and have loved it ever since.

My coaching experience starts in the financial world where I have coached/mentored trainee accountants and presented accounting training for the past 9 or so years. Now I’m in the way more exciting CrossFit coaching world and as you all may know I’m quite a newbie. I have completed the Thames internship (thank you for all your patience), have my CrossFit level 1 and have done various CrossFit online courses and quite recently the StrongFit weekend seminar. I want to improve and develop in programming and also maybe throw in a PT qualification. I am excited to develop my skills further and work alongside you all.

I hope to continue to add to the great family and community vibe that I have always loved at Thames. To strive for continual improvement and become a great coach, like the ones I have had at Thames and to put my organisational/intense need for perfection to good use on helping everything run efficiently in the background.

Welcome to the team Misty!

Workout of the Day – CrossFit

A) Power Clean: 5×3, across
*Increase load 1.5 to 2.5kg from last week.

B) In 15 minutes complete as many rounds and reps as possible of:
10 Dumbbell hang power cleans 22/16kg
10 Ring dips
10 Dumbbell walking lunges 22/16kg

Dress for success


Charlie demonstrates proper coordination, both in the overhead squat and in his colour choices. FACT: You will ALWAYS lift more if your clothes match your weights.

Workout of the Day:

6 x 3 minute intervals of
7 Ring dip
7 Box jump 24/20 in box
7 KB Swing 24/16kg

Rest 3 minutes between intervals

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

Meet Trish!

Just a note to say there will be no 9am session on Saturday (17th Dec), the 10am will run as normal.


This athlete profile see’s us meet Trish!

Trish is one of our regulars and embodies everything about Thames Crossfit, she shows up and gives it her all each and everytime, and she constantly encourages those around her. Trish sets her goals and ensures she does everything she can to achieve them and her results stand as a testament to this. Trish brings a great personality to the gym….and she also makes delicious ‘fudge babies’!

Age: 39

Height: 5′-4″

Weight: 50 kg

What do you do all day? Explore London, walk all over creation with our dog, Silver, and network/plan my next career move

Can you give us some of your benchmark stats?
Deadlift 90kg 3RM
Clean & Jerk 41kg 1RM
Fran 4:15 but seriously scaled w/15kg thrusters & jumping pull-ups (looking forward to the day I can do it Rx)

What is your athletic history? I never really considered myself an athlete. I was a dancer and figure skater as a kid, then in my early 20’s I started playing volleyball, skiing, doing some yoga, cardio and weightlifting (typical globo gym stuff). I had shoulder surgery 2 years ago and had quit working out entirely about 6 months prior to the operation. I just got back into it 7 months ago when I moved to London and joined TCF.

Biggest Strength in the gym? Power lifting… this is one of the few areas where I can exceed the beginner requirements (despite my mobility issues with squats).

Biggest Weakness? Mobility! Too many years sitting hunched over a desk = really tight muscles. Really makes for some movement challenges!

What’s your drink? Swedish pear cider is my favourite, but a definite sugar bomb, so I generally try to stick with a nice red wine.

What is your biggest fitness goal? I want to be able to do all of the movements that come up in a workout. Ultimately, my goal is to Rx the weight, but first I at least want to achieve the right form and full range of motion for everything we do.

What do you enjoy most about Thames Crossfit? The community…it’s such a supportive atmosphere. I definitely push myself harder here than I ever have and I love how everyone encourages each other.

What are some improvements you have made since joining Thames CrossFit? I’ve cleaned up my diet, gained strength, lost about 4% bodyfat. I also noticed improvement in my endurance; I definitely feel better running now than I did when I first started.

Any advice for those new to Crossfit? Give it a try; everything is scalable! It’s really fun and so rewarding to see the progress you can make.

Most importantly, what is the greatest sport movie of all time? So many good ones to choose from, but Rocky is definitely at the top of the list for me. One of the first sports movies I ever watched as a kid. I love that the gym is so basic; it makes a CrossFit box look glamorous. I mean, he’s hitting slabs of beef at one point for pete’s sake! The scene when he runs up the steps and throws his arms in the air triumphantly is just absolutely classic. Like all great sports movies, it’s about putting all you’ve got into achieving a personal goal with the support you get from those around you along the way… just like at CrossFit!


Workout of the day
Overhead walking lunge 25/15kg plate
Ring dip
Box jump 30/24″



If a squat is the bread, the deadlift is the butter of any strength routine. If you only did these two lifts for the rest of your life, you’d be powerful, strong, flexible, harder to kill, and more useful in general.

In today’s workout, warm up properly and lift heavy! You should not have much left after 8 mins of 90% + of your 1 rep maximum.

Workout of the Day:
Deadlift – On the minute, each minute for 8 minutes do one deadlift at 90% or more of 1 rep max

As many rounds as possible in 5 mins of:
5 Pull ups
5 Ring dips

Meet Jim!

Jim has been around Thames Crossfit for sometime now and we wouldn’t have it any other way. He is a consistent performer and always gives each workout everything he has. Jim has seen tremendous gains since he started Crossfit and long may it continue….He also has a pretty awesome pet dog! Lets meet than man of the moment…..

Age: 40
Height: 5 foot, 10 inches
Weight: 77kg

What do you do all day?
I am an internal audit director for State Street Bank; internal auditors independently review the company’s operations.

Can you give us some of your benchmark stats?
CrossFit Total 315 kg,
Front squat 105 kg
Fight Gone Bad 219

What is your athletic history?
Very little sport until I was in my twenties. Played beach and indoor volleyball for about 15 years, and I was a ski and snowboard instructor for about 10 years.

Biggest Strength in the gym?
Squats – back or front, my deadlift is pretty good too.

Biggest Weakness?
Mobility – especially the overhead position

What’s your drink?
Bold red wines or a great margarita

What is your biggest fitness goal?
Increase my strength and flexibility enough to do ring handstand pushups.

What do you enjoy most about Thames Crossfit?
The community and how it brings out the best in everyone.

What are some improvements you have made since joining Thames CrossFit?
Huge improvement in running, rowing and metcons in general. The other big improvement is mental toughness – I am much more willing to push myself.

Any advice for new or potential CrossFitters?
Show up often and give it your best effort.

Most importantly: what is the greatest sport movie of all time?
Rudy – an inspiration for us little guys.

Thats a ‘rudy’ good film Jimbo! Im all for supporting the little guy!….”Sometimes a winner is a dreamer who just wont quit” Boom!

Workout of the day
A: In 10 minutes, build to a 2RM push up (with plates on the back)

B: 10 minute AMRAP:
7 Ring dip
7 Box jump 30/24″
Run 200m



Jos shows us how it’s done on the Handstand Push up in Bolton.

Shoulders and triceps and chest with a row to make it interesting. Hope you’ve eaten your spinach today.

Workout of the Day:
JT with a row
21 – 15 – 9
Handstand push up
Ring dip
Push up
Row 250m (between each “round”)

Front Squat

How is your front rack position? If it sucks, come in early today and work on it with some of the stretches Kelly suggests above (or some of the ones you know)

Workout of the Day:

A. Front squat – Build to a heavy set of 3 in 15 minutes

B. 3 Rounds for time of:

10 Ring dips
10 Front squats 70/45kg
200m run