Tag Archives: shoulder to overhead

Workout of the day for Tues 20th March – Bench press and Sprint sets!

Workout of the Day – CrossFit

A) 5 Rounds of:
6-8 Bench press
60 seconds rest
6-8 Bent over barbell row
60 seconds rest

B) 12 Sprint sets:
8 Shoulder to Overhead 50/35kg
6 Chest to bar pull-up
4 Burpees over the bar
30 seconds rest

Workout of the Day – MetCon

A) 4 Rounds:
20/15 Calorie airdyne
10/7 Strict HSPU

– 5 minute rest –

B) 4 Rounds:
20/15 Calorie airdyne
8 Muscle-ups

– 5 minute rest –

C) For time: 50/40 Calorie airdyne

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

News & Announcements

Pull-up Seminar
On Saturday Crossfit Thames hosted a Pull-up workshop which was attended by members and non-members. It was a great couple of hours which saw many achieve their first kipping pull-up with some even nailing the butterfly pull-up! Well done to all who attended.

Foundations Course
Our Foundations Course which begins tonight is full with our next one beginning on the 30th April, if you have any friends or family who may be interested then have them contact us for a free intro session! Have them call us at (0)203 318 5900 or email info@thamescrossfit.com for more info.

Reebok Crossfit Thames
Incase you somehow missed our announcement last Friday (or the leak on Thursday!), Thames Crossfit has entered into a sponsorship agreement with Reebok Crossfit, we will now be called Reebok Crossfit Thames. For more info take a look at the announcement from last week.

Sports & Remedial Massage
Sports massage is the management, manipulation and rehabilitation of soft tissues of the body including muscles, tendons and ligaments. Benefits include prevention/restoration of mobility and flexibility, injury prevention and rehabilitation, improve circulation and the removal of metabolic waste, removal of adhesions, scar tissue and other soft tissue restrictions, improved recovery between training/competitions.

Massage can also help relieve day to day problems such as repetitive strain injuries, sprains, tension, fatigue, postural problems etc.

To find out more or book a session just email phil@thamescrossfit.com:

Workout of the day

A: Push press
3 sets of 5, 60 second rest between sets

B: 10 minute AMRAP
10 DB Shoulder to overhead 45/35lbs
10 DB Walking lunges 45/35lbs

Its all new!

This week see’s the beginning of our new schedule which comes complete with new classes, new structure and new programing!

Please remember these classes are based on the Athletic Levels Cards that you all should have, whilst all classes will follow the same programming posted daily on the blog, there will be slight variations in the different classes. Here is a reminder of those classes:

Monday, Tuesday, Thursday
07:00 & 12:30 – All levels
17:30 Intermediate/Advanced
18:30 Beginners
19:30 Beginners/Intermediate

07:00, 12:30, 18:30 – All levels
17:30 – Intermediate/Advanced
19:30 – Endurance
**Foundations Mon, Weds & Thurs at 19:30

07:00, 12:30, 17:30 & 18:30 All levels

09:00 Advanced lifting
10:00 & 11:00 All levels

Pull-up Workshop 14th April 12:00-13:30
Did you struggle with chest-to-bar pull-ups during Open workout 12.5? What about during Murph this weekend?….If you could use some help sign up for our Pull-up workshop!

Crossfit drop-box at Canary Wharf
There will be a big Reebok CrossFit dropbox in Canary Wharf this Monday and Tuesday!

We’ll be there running workouts and showing new people what CrossFit is all about. Perfect opportunity to get your WOD on outside in the beautiful weather or show your mates what Crossfit is about. For more info and to sign up for a workout check out the facebook page

Workout of the day
A: Push jerk 5×2, 60 seconds rest between sets

B: 5 rounds for time:
5 Shoulder to overhead 60/40kg
10 Burpees