Tag Archives: ring dips

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

No benchmark?


Let the Saturday fun begin! No benchmark workouts this weekend, we’re “saving” you for the 12 days of CrossFit! If you haven’t signed up for the 12 days and Christmas party, check in here!

Workout of the Day:

3, 5, 7, 9, 7, 5, 3 reps rounds of:

Handstand Push Ups,
Toes to bar,
Ring dips,
Power snatch 60/40kg

Meet Stella


 Stella has been a member of Thames Crossfit for 10 months, originally from Manchester she began her experience into Crossfit with Crossfit 3D before moving to London in October 2010 and joining our growing community. Stella has shown herself to a tough and driven Crossfitter who is a real pleasure to have round the gym. Lets meet this weeks athlete…..

Age: 24

Height: 5ft 4

Weight: 60kg

What do you do all day?

I work for a PR firm called Hill & Knowlton in Soho in the Sports Marketing and Sponsorship team. My main client is Gillette so I spend part of my days issuing razors to hairy gentlefolk.


Can you give us some of your benchmark stats?

Bench press – 40kg

Back squat – 65kg

FGB – 213

What is your athletic history?

I was part of the athletics and netball team all through school. After a brief hiatus during my uni years, I have got back into netball playing weekly and of course I entered the wonderful world of Crossfit.

Biggest Strength in the gym?

Squats! More nature rather than nurture, due to having some rather flexible joints (sometimes too much so), my squat tends to be ok.

Biggest Weakness?
Anything overhead, oh and pull ups, toes to bar/knees to elbows etc

What’s your drink?

On a Paleo week, red wine of course. For every other week it would have to be Stella Artois of course.

What is your biggest fitness goal?

I don’t have one specific goal in mind, as long as I continue to improve, get stronger and faster I will be happy!

What do you enjoy most about Thames Crossfit?

The energy, support and motivation you get as soon as you walk through the door. Great coaches with amazing advice, guidance and patients of saints at times! I have made some great friends and I love working out at TCF and seeing them achieve their goals and learning from them to improve my own performance.

What are some improvements you have made since joining Thames CrossFit?
Where to start! I think my attitude towards what I am actually capable of has changed completely. Rather than make the excuses, I know my body is more capable than I give it credit for and you just have to get on and smash it. Plus with the amazing TCF trainers, you don’t really get much choice but to smash it.

Any advice for new or potential CrossFitters?

Take each workout as it comes, give it your best and be safe in the knowledge that if you keep working hard, listening to the advice given, you WILL improve and achieve more than you ever thought!

Most importantly: what is the greatest sport movie of all time?

First thing that came to mind was Forrest Gump! What’s not to feel inspired by? He breaks out of his callipers, goes to war, becomes a professional ping pong player, makes it as a star American Footballer!

‘I luuuuv you Jenny!’

Workout of the day

15 – 12 – 9
Row 500m
Squat clean 60/40kg
Ring dips

Don’t forget, our Grand Opening celebration is tomorrow! Workouts, Challenges, Food, and Games…It’s a potluck, so bring your favorite dish (we’ll provide the meat and drink). RSVP here!


Today’s workout (gymnastics combined with oly lifting) reminded me that the olympics are just over a year away and just down the road! Did you get your olympic tickets?

Workout of the Day:

A: Clean & Jerk technique
B: 21-15-9
Ring dips
Clean and jerk 60kg / 40kg



When is the last time we’ve had a good run? Probably around the same time Jami was rocking the beard :).

We’re going for a bit of a stroll today.
Workout of the Day:

4 rounds for time:
Run 800m
20 Squats
15 KB Swings 24/16kg
10 Ring dips


Deadlift day today.

What do you get, if you turn Elizabeth around, put it in the middle of Fran and average the reps? Yes, its Tate finishing off the week nicely. You didn’t want to use your arms this weekend, right?

Workout of the Day:

Deadlift – 4 sets of 1 rep.

B: “Tate”

5 rounds for time:
9 Thrusters 40/30kg
9 Ring Dips
9 Cleans 40/30kg
9 Pull-ups

Our first birthday!

Birthday hat

Thames CrossFit is a year old! So many memories in this great community of ours…Let’s get together on Friday the 21st of Jan and relive them all together. Save the date in your diary for our first birthday blowout! More details to come!

Workout of the Day
21 – 15 – 9
Deadlift 100/70kg
Ring dips

Don’t forget, there is no morning class and no 7pm class today, 6pm is the only slot for your CrossFit fix.



Paul and the boys taking on last week’s squat clean, pull up, double under WOD.

Don’t forget to vote in our poll for the 12 workouts you want to see during the 12 days of CrossFit. Leaders at the moment are “Fran”, “Helen”, and “Jackie”. Be sure to get lots of rest this week to prepare, the sessions start next Monday!

Workout of the Day

A. Snatch 5 sets of 2 reps, every 2 mins for 10 mins

B. For time
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Bear walk across gym
Pull ups
Ring dips

Note that our elements course originally scheduled for today has been moved to the 6th of Dec. All 6pm and 7pm classes will run as normal for the next two weeks.


Thanks to all who volunteered this weekend for the UFC fan expo. It was a lot of fun, and great exposure for CrossFit in the UFC community.

Workout of the Day:
A. Overhead Squat
Build to a heavy set of 1 in 10 minutes

B. 21 – 15 – 9
Back squat 100/70kg
Ring dips