Tag Archives: row

Testing Week!


Hey Crew !

I for one am super excited for testing week on Monday! You have all put in the work and its time to reap the rewards of all that work. Some of you have started seeing PB’s rain already with more to come on the horizon! If you haven’t hit any PB’s yet then you should be feeling more solid in your squat and deadlift with the numbers you are currently hitting.

We will have Friday off the heavy squats this week. We will bench for those that missed it with the focus on the squats and just for the weekend gainz. Rest up as much as possible and ease off the shady food choices so come Monday you are feeling good and ready to get your prize on the Squats.

Going forward we have the 12 days of CrossFit which you can read more about here with Coach Phil’s Blog. Then we have a normal class programming to keep you ticking over for the X-mas period with a mix of strength and classic CF programming. Come the new year we have a cycle on Power Endurance and Strength Endurance to get you ready for the open and to start applying your new found strength. There will be more info on the new cycle soon. For now , pump yourselves up , cheer each other on and smash those PBs!

Testing week itself will be as follows:
*PLEASE PLEASE PLEASE!* – Make sure you log your scores on Beyond the whiteboard and or the PB board so I can track how you have all done and where I might need to make adjustments to the programming going forward. The more info I have the better job I can do and then the better you will perform!

Monday

A) 5 Rep Max Back Squat
B) Max Rep toes to bar
C) Max Rep Double Unders

Woohoo! Gain day for the squats where we can really take our time with the squats and ride the wave from the all the work you’ve put in.
The max rep toes to bar will be a test for the next cycle so even if you scale ensure you keep a record of the number of reps completed.
For the double unders just go for max rep and see where the faults start appearing , is it fatigue or are your arms flailing about uncontrollably ? IF you havent got double unders then START practicing now and NOT 1 day before the open !

Tuesday

CrossFit Open 15.5
27-21-15-9
Row for calories
Thrusters

Ok, I get it no one wants to do this WOD. However it IS a great test and perfect for our next cycle. Even if you don’t PB from the last time you did it then don’t worry. You are coming off a strength cycle but it will give you some targets for the next cycle. Suck it up and come in even if you dont want to.

Wednesday

Recovery day or make up session if you miss a lift.
Exactly what it says on the tin crew. If you missed a day or will miss Thursday/ Friday and want to get it in here then do so.

Thursday

A) 5 Rep Max Deadlift
B) Max Rep Strict Pull Up/ Chin Up
C) Max Rep Kipping Pull up / Chin Up
Deadlifting gain train! Get fired up , grab a buddy to lift with and pick up the heavy thing!
Max Rep Strict Pull up is a re-test from the last cycle. We have done a ton of work on the Pull up and accessory work around it so lets see how you’ve progressed.
Max rep kipping is a test for the next cycle.Again make a note of any scales and take note of where the breakdown starts happening. Is it a skill element with the kip or is it a strength/Fatigue issue.

Friday

A) 3 Rep Max Power Clean
B) 30 Second Airdyne output test
Power Cleans heavy 3 ! Focus on the catch position and get to lifting !
30 Second test isnt pretty we all know that but its only 30 seconds …. how bad can it be ? 🙂

Saturday

My Favourite Open WOD of all time : 14.4
14 Minute AMRAP

60 Calorie Row
50 Toes To Bar
40 Wall Balls 9/6kg
30 Cleans 60/40kg
20 Muscle Ups

This is the most “Open” open WOD if that makes sense haha. Everything you could possibly see in a Open WOD is pretty much here. Its a perfect test of speed, skill and strength. Strap up and hit it hard.

See you in PB city!
– Coach Milo

Box Notices

– Next week is testing week! Time to see the progress from the strength cycle

– The gym is closed this weekend for a CrossFit Level 1 Seminar, but on Saturday we are going to Flip Out Trampoline! Contact james@crossfitthames.com for more info.

– A reminder that if didn’t fetch your shoes from the shoe rack they are in the cubby hole bag storage. They will remain there for the rest of this week. On Friday the 24th they will be shipped off and donated to a new home!


Workout of the Day for – CrossFit

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

B) Performed “Fight Gone Bad” style
3 Rounds, 1 minute per movement, for max reps:
Dumbbell hang power clean 22/16kg
Wall ball sit-ups
Jumping split squats
Assault bike / Row for calories
Rest

Workout of the Day for – Structural Strength

If you completed this two weeks ago, aim to add load

2 Supersets
A1) Dumbbell hex press x 10-15 reps
A2) Single arm dumbbell row x 10-15 reps

2 Supersets
B1) Single leg deadlift with kettlebells x 10-12
B2) x 10-12

2 Supersets
C1) Dumbbell hammer curls x 12-15
C2) Tate press x 12-15

2 Supersets
D1) Single arm dumbbell high pull: 10-15 per side
D2) Front rack box step-up: 8-12 per side

*Rest 30 seconds between movements, and 2 minutes between sets
*All movements to be performed with the tempo 31X1 (3 seconds eccentric, 1 second pause, fast concentric, 1 second pause)

Workout of the Day for – MetCon

4 x 250m row
1 minute rest between efforts
Then,
4 x 400m run
2 minute rest between efforts

Weekend WOD’s, Yoga & Upcoming Events

Yoga for Athletes

This week we’re going to learn a new type of pranayama (control of breath).

Bhastrika (pronounced bha-STRI-kaah) is a type of abdominal breathing, drawing air in and out of the lungs through forceful movement of the abdominals and the diaphragm. It will set you up nicely for this week’s practice, which is going to involve…a fair amount of core work, plus the usual funsies – be prepared to work those abs crew!


Upcoming Events

November Challenge

After the months and months of our Monthly Challenges we have tested strength, power, speed, endurance…but for a true test of all round fitness we have missed the BEST test.

Get your pre-wod ready…

Bring your knee sleeves, belts and best lifters….

It’s time to take on…THE FISH GAME!

This game is found of the Concept 2 Rower and the the object of this game is to rack up as many points as possible by eating the tasty fish while avoiding the large, toothy beasts that will send your score plummeting!

On the rower monitor, you’re the fish facing the onslaught of fellow ocean-dwellers, both good and not-so-good. Alter your intensity to move your fish up and down the left-hand side of the screen. When an edible “good” fish comes your way, try and gobble it up to get points and avoid the large predators, as they’ll take points off your score.

Each game lasts four minutes, with a play again option at the end.

Whilst this is a game, there is a point to this fishy madness. The Fish Game teaches you how to modulate intensity and it records all your workout information (time, distance, pace per 500 metres, and so on).

Time to go fishin’

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. Let’s get bouncy!

We have a CrossFit Level 1 on this weekend, so the gym will be closed on Saturday and Sunday.

12 Days of CrossFit & Christmas Bake-Off

Our annual Christmas WODGANZA is nearly here!

We challenge you to complete 12 days of CrossFit Benchmark workouts, back to back. Day 1 begins on Monday 4th December through to Day 12 Friday 15th December.

The last day is our grand finale and to celebrate in style we are having our Christmas Party with a CrossFit Bake-Off.. Bake your best Christmas goodies and bring it along to our Christmas Party. As members sample the delights they cast their vote for the favourite dish before our Bake of Champion is crowned.

The winner will receive a place on a Cookery and Baking Class at Little Portland Street Cookery School to further hone their skills


Workout of the Day – Friday

A) Hang power clean: 5 x 3, scross
Superset with :
3 High box jumps! Landing in a power position not a squat.

B) 21-15-9
Thrusters 40/30kg
Calories of choice (Airdyne or Row)
Burpees

Workout of the Day – Saturday

A) For time
10 down to 1 reps of strict Pull Ups
Perform a 100m SPRINT between sets

Workout of the Day – Sunday – Weightlifting Club

Week 6
A) Clean & Jerk: 7 x 1 @ 85-90%

B) Clean pulls: 5 x 2 @ 105%

C)Front rack barbell holds: 3 x 10 secs

D) RDLs: 3 x 5 @ by feel

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

Next Level Chillin’, Events & Weekend Workouts

Progressive Muscle Relaxation – Next level chillin’

High intensity training regimes such as CrossFit are very taxing on the central nervous system, even more so if you do not allow your body (and therefore ultimately your mind) to recover sufficiently in between workouts. Remember how you felt after, or even part-way through the 12 days of CrossFit after grinding through some savage benchmarks back-to- back with zero rest days? Body =wrecked, brain = frazzled.

If you want to get max. gains out of the current programming cycle, you need to make adequate provisions for rest. Not that you don't know this already!

In Saturday’s Yoga Class, I'll be taking you through a restorative practice and we'll move through the postures a little more slowly than usual, before I introduce you to progressive muscle relaxation. Think of it as a guided body scan, whereby you'll be consciously contracting and releasing specific muscles or muscle groups. Not only is it super relaxing – and you may well drift in and out of sleep – it's also a nice way to improve your proprioception, i.e. the awareness of body positioning in space. You'll also practice sharpening your focus by drawing your attention to a specific body part for a brief moment in time, and linking that to your breath – sound familiar?

Proper breathing is an often under-estimated tool you can use to aid your performance in the gym. As with everything else, it's something that you improve through regular practice – all it takes is a little conscious effort and in due course you’ll learn a few techniques that may save you from breathing out of your arse by the end of a savage workout.

Mindful breath control is a fundamental part of the practice of yoga, and this week
we'll be drawing on this specifically to aid your recovery and general relaxation.

It's starting to get a bit chilly now, so please bring adequate clothing and layers to
make sure you stay nice and warm throughout. Take a pair of warm socks, perhaps
even a thin blanket and/or an eye mask, if you have one.

Remember, you can bring along your homies – perhaps you've got a friend who's not into CrossFit (who are they?!) but would settle on something a little more chill on a Saturday afternoon.

Non-members of Thames are welcome to drop-in at a cost of £10. See ya there!


Upcoming Events

November Challenge

After the months and months of our Monthly Challenges we have tested strength, power, speed, endurance…but for a true test of all round fitness we have missed the BEST test.

Get your pre-wod ready…

Bring your knee sleeves, belts and best lifters….

It’s time to take on…THE FISH GAME!

This game is found of the Concept 2 Rower and the the object of this game is to rack up as many points as possible by eating the tasty fish while avoiding the large, toothy beasts that will send your score plummeting!

On the rower monitor, you’re the fish facing the onslaught of fellow ocean-dwellers, both good and not-so-good. Alter your intensity to move your fish up and down the left-hand side of the screen. When an edible “good” fish comes your way, try and gobble it up to get points and avoid the large predators, as they’ll take points off your score.

Each game lasts four minutes, with a play again option at the end.

Whilst this is a game, there is a point to this fishy madness. The Fish Game teaches you how to modulate intensity and it records all your workout information (time, distance, pace per 500 metres, and so on).

Time to go fishin’

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. Let’s get bouncy!

We have a CrossFit Level 1 on this weekend, so the gym will be closed on Saturday and Sunday.

12 Days of CrossFit & Christmas Bake-Off

Our annual Christmas WODGANZA is nearly here!

We challenge you to complete 12 days of CrossFit Benchmark workouts, back to back. Day 1 begins on Monday 4th December through to Day 12 Friday 15th December.

The last day is our grand finale and to celebrate in style we are having our Christmas Party with a CrossFit Bake-Off.. Bake your best Christmas goodies and bring it along to our Christmas Party. As members sample the delights they cast their vote for the favourite dish before our Bake of Champion is crowned.

The winner will receive a place on a Cookery and Baking Class at Little Portland Street Cookery School to futher hone their skills


Workout of the Day for Friday 3rd November – CrossFit

A) Deadlift: 3 x 5, across
Superset with 3x max rep chin-up*
(Weighted of any kind, if you are carrying around your protein shake in your pocket for after this absolute gainz WOD then that is weighted.)

*If you working towards chin-ups you are doing the following for 3 rounds:
6-8 Supinated-grip barbell row
12-15 Dumbbell bicep curls

B) 50-40-30-20-10
Ring rows
Double unders

Workout of the Day for Saturday 4th November – CrossFit

A) In a Team of 3, complete for time

3 mile run
3Km Row
300 Calories airdyne
*Split work as needed with one athlete working at a time

Workout of the Day for Sunday 5th November – Weightlifting Club

Week 5

A) Clean doubles: 5 x 2 @ 82.5-87.5%

B) Clean pulls: 5 x 2 @ 105%

C) Split jerk doubles: 5 x 2 @ 80-85%

D) RDL’s: 3 x 5 @ by feel

Workout of the day – Wednesday 1st November


Workout of the Day – CrossFit

A) Yoke Carries
Choose a variation and build to a heavy/technical load
– Overhead carry
– Front rack carry
– Back rack carry

B) 20 down to 1, reps of:
Calorie airdyne/ row
Perform 1 length Yoke carry OR 2 lengths heavy sandbag carry between each round

Workout of the Day – Weightlifting Club

Week 5

A) Snatch Doubles: 5 x 2 @ 82.5-87.5%
* This is the last week of doubles before we move up to singles only.

B) Snatch pulls: 5 x 2 @ 105%

C) Back squat 5 x 2 @ 80-85%

D) Bent over rows 3 x 8 @ by feel

Workout of the Day – Thursday 26th October

“If you think lifting weights is dangerous, try being weak. Being weak is dangerous.” – Bret Contreras

Workout of the Day – CrossFit

A) 3 Supersets of
Deadlifts: 3×5, across (add 2.5 to 5kg from your last deadlift session)
Max effort *weighted pull-up

*If you work towards pull-ups you are doing the following for 3 rounds:
Pendlay Row 15-12-10
Banded pulls 5/5

B) 5 Rounds of:
3/3 Suitcase deadlift
5 Strict **pull-up
20 Calorie Row/ Airdyne

**If you are working on Pull ups then do 2-3 slow and controlled negatives

Workout of the Day – MetCon Class

A) 2 minutes for max rep pull ups
3 minutes rest
3 minutes for max rep sit ups
3 minutes rest
3 minutes for max rep push ups
*Feeling like a beast? add a weight vest!

B) 8x400m Run
1:1 Work/Rest ratio

Workout of the Day – Structural Strength

A) Lower Body Accessory

3 Supersets
A1) Bulgarian split squat: 8 reps with a 4 second lower on each rep
A2) Single leg glute bridge: 15 per side
A3) Strict knees to elbows: 20 reps
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

B) Upper Body Accessory

3 Supersets
B1) 50m Overhead carry, 5 strict press every 10m, per side
B2) Pendlay row: 10 reps
B3) Cuban press: 10 reps (light load)
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

C) Finisher
400m Farmers carry, heavy
*This does not have to be unbroken

The 12th Day of Crossfit & Christmas Party!

Its finally arrived…..the 12th Day of Crossfit and the TCF Christmas Party.

The past 12 Days have seen us lift, jump, press, pull, throw, run and squat our way through some of Crossfits most testing workouts, each day you have returned to the gym with great enthusiasm and work rate despite the aches, pains, stiffness and sore bits.

DSC_2266.JPG

However we are not quite done yet, we have the 12th WOD to do….The Baseline.

The Baseline workout is used widely throughout the Crossfit community as a great test of your base level of fitness and it is done by anyone from complete beginners to elite competitors, thats why it is included on every level of the athletic levels cards.

Stick or twist?
To those who wish to attend the 19:00 class we have slightly ‘modified‘ the workout which will be revealed come wod time. So you can stick with the workout exactly as you see it below, or twist and try the 19:00 class.

Finally, following the 19:00 class we have the Thames Crossfit Christmas Party! Food, drink, music and merriment commence as you can all begin your (not quite paleo) recovery from the past 12 days.

….

Dont forget there is no Saturday 10 am class tomorrow, you have all earned a weekend of complete rest!


Workout of the day

The Baseline
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Team Time!

DSC_1298.JPG

It’s not all work here at TCF….Sometimes we’re just hanging out and having fun! Today, another chance to have fun with 2 of your mates and a team workout.

Workout of the Day

Teams of 3
12 min as many rounds as possible of:
Row 250m
Burpees
Rest
– 1 Athlete per station rotating after each 250m row
– Score is max burpees in the 10mins

Officially open!

We hope you all had a great time. It was a lot of fun for us, and reminded us how lucky we are to be a part of Thames CrossFit. Let us know what you thought in the comments or on our facebook page.

Our next event will be our Thames CrossFit Team competition, taking place on Saturday 29th of October. Sign ups close on October 8th, and it’s open to all members. More details here. Sign up at the gym today!

Check out tomorrow’s post for an update and wrap up of Phil’s paleo challenge!


Workout of the day

Power clean
-Establish 5RM in 20mins

Finisher (in teams of 2)
Row 1500m total
Run 200m

– One person rows while the other runs. After each run athletes switch, this continues until 1500m is rowed.

Grand opening party on October 1st!

Come join us for Thames CrossFit’s Grand Opening on Saturday 1st of October at 12pm at our new facility! We’ve got a great event planned…What’s in store?

1) Workshops – ever wanted to learn how to climb a rope? do a perfect squat? or loosen up those tight hips? Attend one of our workshops and we’ll show you how!

2) Workouts – What would a CrossFit event be without a proper workout? We’ll have something planned for athletes of all levels

3) Challenges and games – Test yourself physically and mentally while sharing some laughs.

4) Intro to CrossFit – New to CrossFit? Want to know what it’s all about? Our staff of expert trainers will be there to introduce you to Crossfit and show you why we think it is the most effective fitness programme in the world

5) Food and Drink – If there’s one thing CrossFitters love more than a workout, it’s eating….Not to mention, a few pints to enjoy after the workouts.

This event is free and open to members, guests, and friends of Thames CrossFit. It kicks off at 12pm, with workshops and workouts until 2pm followed by food, drink, and games. RSVP here. If you don’t have access to Facebook, shoot us an email and let us know you’re coming so we can get a good estimate of numbers.

Look forward to seeing you there!


Workout of the Day

A. Front squat – in 15 minutes establish a 3RM

B. 12 minute AMRAP (As many rounds as possible)
5 Front squat 80/55kg
Row 250m