Tag Archives: Snatch

Workout of the day for Weds 7th March – Peanut Butter Smoothies & Bench Press!

Coach Alice made some killer smoothies at last weeks 18.2 Open workout. If you want to make your own we have three recipes you can try out.

Just grab the ingredients and wack it in a blender!

Recipe 1 – Chocolate & Peanut Butter Protein Smoothie

Ingredients for 1-2 smoothies:
1 large banana (sliced and frozen is great!)
3 tbsp cocoa powder (unsweetened)
170g Greek Yogurt (flavored or unflavored)
¾ cup skim milk (or your favorite kind of milk or milk substitute)
1 tbsp honey, maple syrup, or agave
1 tbsp peanut butter
1 scoop chocolate protein powder

Recipe 2 – Peach & Peanut Butter

Ingredients for 2-3 smoothies:
4 ripe bananas (small, frozen, chopped)
1 cup peaches (chopped, frozen)
2–3 ice cubes (chopped)
¼ cup + 2 tbsp peanut butter
1 ½ tsp vanilla
1 dash cinnamon
1 dash nutmeg

Recipe 3 – Ultimate Peanut Butter Smoothie

Ingredients for 1 smoothies:
½ cup almond milk or other milk alternative (unsweetened)
1 scoop of protein powder (chocolate or vanilla flavored)
2 tbsp of peanut butter
1 handful of fresh baby spinach
1 medium sized ripened banana
¼ cup water
½ cup ice cubes


Workout of the Day – CrossFit

A) In 15 minutes complete 50 reps of bench press
*You choose the load

B) 8 Rounds of:
200m Run
8 Dumbbell hang power cleans (Unbroken!)
8 Toes to bar
30 seconds rest

Workout of the Day -Weightlifting Club

A) Snatch + Hang snatch: 8 x 1+1 @ 75-80%

B) Snatch deadlift: 4 x 2 @ 110-120% of snatch

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

D) Dumbbell strict press: 3 x 6 @ RPE of 8

CrossFit Open 18.2, Weekend Workouts & Upcoming Events

CrossFit Open Workout 18.2 & Coach Alice’s Smoothie Bar

After last weeks griptastic lung buster, what will Dave Castro have for us this week?!

Bench press and pistols, it just has to be?!

Workout 18.3 – March 8-12
Workout date: Friday 9th March (all classes)
Theme of the workout: Total Blackout – Interpret this as you will

Workout 18.4 – March 15-19
Workout date: Friday 9th March (all classes)
Theme of the workout: Be your own Superhero – Dress as your favourite Hero!

Workout 18.5 – March 22-26
Workout date: Friday 21st March (all classes)
Theme of the workout: End of Open Party

Read more about the themes for each week here, or you can read our Open FAQ.

There is still time to register for the CrossFit Open just head over the CrossFit Games website.

Yoga for Athletes, Saturday 12:30 to 13:30

We’re fast approaching the end of our first 8 week cycle. This Saturday will mark the second to last week of the current programme, which means it’s time for another midline sesh.

Expect all sorts of plank variations plus a pranayama and more postures to get those deep core muscles such as the transverse abdominis to work. Yay!

Click here to learn more about the role of the diaphragm in regards to your core strength.


Workout of the Day – Friday

CROSSFIT OPEN 18.2

The workout is released by CrossFit HQ sometime in the middle of the night, so we will just have to wait until we wake up to find out what it is. You will be able to find the workout on the CrossFit Games website.

Workout of the Day – Saturday

TBC based on what Open 18.2 involves.

Workout of the Day – Sunday, Weightlifting Club

A) Snatch + Overhead squat: 8 x 1+1 @ 75-80%

B) Back squat: 5 x 1 @ 80%

C) Reverse grip bent over row: 3 x 8 @ by feel

D) Plank holds front + sides: 3 x 20 secs per side w/20 sec rest in between

Workout of the day for Weds 7th Feb – Strongman & Weightlifting Club


Workout of the Day – CrossFit

Strong Man day

A) Build to a heavy single length yoke carry

B) 10 Rounds For time:
5 Deadlifts (heavy, but unbroken)
100m Sandbag carry

Workout of the Day – Weightlifting Club

De-load week

A) Snatch pull + snatch: 6 x 1+1 @ 75%

B) Overhead squat: 3 x 2 @ 90% of snatch

C) Front squat: 3 x 2 @ 75-80%

D) Bent over row: 3 x 6 @ by feel

Upcoming Events & Weekends workouts

Beyond the Workout – This Friday!

Once a month we will be holding a special evening called ‘Beyond the Workout‘ which aims to get us all together and have you guys, our members, take the reigns.

Join us today for the following schedule…

Beyond the Workout

1730 to 1815 – Train the Trainer
1830 to 1945 – Skill Training
1945 to 2015 – Team WOD
2015 onwards – Q/A session, complete with some food and drinks.

17:30 to 18:15 – Train the Trainer

This is a chance for the coaching team to get together and share and expand their knowledge with the rest of the team. The gym will be open as normal for Open Gym and for anyone wanting to come down and warm-up ready for what is coming up.

1830 to 1945 – Skill Training

During this session we invite you to come and spend 75 minutes dedicated to working on a range of skills. Each month we will select 3 different movements, from rope climbs and double unders, to snatches and muscle-ups, with the coaches split into small teams to work with the groups. You can rotate through the groups as the evening progresses or spend the whole time working on that one movement.

All our coaches on hand to give you help and advice!

1945 to 2015 – Team WOD

We will round of the skills session with a fun team workout! Fist bumps, high fives and sweaty hugs are mandatory!

2015 Onwards – Q/A session, food & drinks

After the sweat has dried Coach Hannah will give a short talk on how she prepares (both mentally and physically) for competitions. Pizza and beer will also be on hand!

Docklands Throwdown – Next Saturday 3rd Feb, 9am to 12pm

Reebok CrossFit Thames V Royal Docks CrossFit V CrossFit 1864 in a pairs Throwdown.

Join us and our neighbours as we decend on Royal Docks CrossFit for a friendly throwdown. The event kicks off at 9am and runs to 12pm with food and drinks afterwards.

The throwdown is a same sex pairs events with both a RX and a Scaled divisions, so there is something for all levels.

Find a team mate and sign-up via the poster on the whiteboard at the gym.


Yoga for Athletes, Saturday 12.30-1.30pm

The main purpose of our weekly yoga class is to help you recover better from your training at the gym, and to align the practice, it is now following a cyclic pattern, similar in principle to a CrossFit programming cycle.

The first 8 week cycle started last Saturday, and is laid out as follows:
Week 1 – Legs & lower body
Week 2 – Shoulders & upper body
Week 3 – Midline
Week 4 – Relaxation
Week 5 – Legs & lower body
Week 6 – Shoulders & upper body
Week 7 – Midline
Week 8 – Relaxation

As with everything, consistency is key, and the more regularly you attend, the more benefit you'll get from the practice. While there will be an element of repetition to provide continuity, i.e. they will build upon one another, they are sequenced as individual classes, so don't worry if you have to miss one because life gets in the way.

This Saturday marks week 2, and as such we'll be focussing on the upper body, releasing the neck and shoulders to help with posture and overhead mobility.


Workout of the Day – Friday

A) 3 Rounds for focus:
12 Pistols
30-60 Double unders

B) 3 Rounds for quality:
3 Rope climbs
60 Second plank

C) Inversion Progressions and Play Time

*Remember we have Beyond the Workout tonight! Come and join us!

Workout of the Day – Saturday

A) In Teams of 3:
5 Rounds:
30 Strict pull-ups
30 Thrusters 40/30kg

– Rest for 3 Minutes –

3 Rounds
30 Handstand Push Ups
75 Double unders

– Rest for 3 Minutes –

100 Snatches 40/30kg
*10 Rep minimum unbroken or 10 burpees for all team members

Weightlifting Club – Sunday

A) Clean doubles: 6 x 1+1 @ 75-80%
B) Strict press: 3 x 4 @ 75-80%
C) Push press: 3 x 2 @ 75-80%
D) RDL’s: 4 x 6 @ by feel

Workout for Thurs 25th Jan – Interval Weight Training

Don’t forget that tomorrow we have our super duper ‘Beyond the Workout‘ session, you can read all about it here.

Tomorrow you will get chance to work on any skill (or all three if you want) from rope climbs, pistols and inversions (headstands, handstands etc).

Following our epic skills session we will have a team workout chased down with pizza and beer while listening to a short talk from Coach Hannah on how she prepares herself for competitions both physically and mentally. Whether your want to be more competitive in your chosen sport outside of the box or just trying to beat your super beast friend at this years Open, this is chance to get some knowledge bombs.

It’s going to be great fun!


Workout of the Day – CrossFit

A) Interval Weight Training (IWT)

A1) 3 Rounds, with a 2 minute rest between rounds
6-10 Squat snatch @ 50-60% of 1RM
2 minutes ALL OUT max distance row

– 5 Minute Rest –

A2) 3 Rounds, with a 2 minute rest between rounds
10 Push press @ same weight as above
2 minutes max burpee pull ups

B) 5 Minutes of skill work under fatigue
Choose something complex for you and practice whilst tired. HSPU , Muscle Ups, Barbell cycling (Keep it light etc)

Workout of the Day – MetCon Class

For time:
1km Row
50 Dumbbell hang power cleans 22/16kg
30 Box jumps 30/24″
10 Handstand Push Ups

Workout of the day for Weds 24th January – Strongman Fun


Workout of the Day – CrossFit

A) Yoke Carries Building to a heavy single length

B) For time:
10 Down To 1 Bench press (Building to a heavy set of 10 and maintaining)
Between each interval – 200m Row & 10 Wall ball sit ups

Workout of the Day – Weightlifting Club

A) Snatch + Hang snatch doubles: 6 x 1+1 @ 75-80%
B) Overhead Squat: 3 x 3 @ 85% of snatch
C) Front squat: 3 x 3 @ 75-80%
D) Bent over row: 3 x 6 @ by feel

Are you tracking your progress? – Jonny Landels, Nutrition Coach

Progress Tracking

The metric that most people forget about when embarking on their journey to lose weight, get stronger, gain muscle, and improve their health.

However, it is by far the most important.

If you’re not tracking your progress, then how do you know if you’re improving or regressing?

Most people’s attempt at tracking is poor, inconsistent, and unreliable.

Some will start a ‘diet’ or exercise routine, and weigh themselves just a few days later, see no difference, and decide to do something else as it’s clearly ‘not working’.

Others will stick with it for a while, but will use the scale only to track, and after one bad weigh in on a random day decide to pack it all in or make some dramatic change.

It’s inconsistent tracking and unreliable data that causes us to make rash decisions when attempting to improve our physique or health in anyway.

If this sounds like you, this article is for you.

Here are the measures I use when tracking my client’s progress:

Weight

Unavoidably, weight on the scale is a metric we need to track when trying to lose/gain weight.

I sometimes wish it could be done without it as people can be very emotionally attached with this number, however, when combined with the other data, it can be a good indicator of fat loss/muscle gain.

But not always.

Weight gain doesn’t necessarily mean that fat has been gained, and a lack of change doesn’t always mean that fat hasn’t been lost.

Weight fluctuates on a daily basis due to water levels, muscle glycogen levels, and gut residue.

So I get my clients to weigh themselves every day and record the weekly average.

It sounds like overkill, but this will allow you to see past the day-day fluctuations, and notice actual weight change week to week, and month to month.

Do this first thing in the morning, naked, and after your morning trip to the bathroom.

Body Circumference Measurements

For accuracy, I love the 9 site measurement data that Andy Morgan from rippedbody.jp suggests on his article on tracking progress.

These 9 sites are:

– Chest
– Right arm
– Left arm
– 2″ above navel
– Navel
– 2″ below navel
– Hips (widest point)
– Right thigh
– Left thigh

Of course this takes time, so if you’re rushed, neck, waist, and hips will do.

These can be hard to do by yourself so I recommend buying an Orbitape measure so that you can comfortably get it done without relying on anyone else.

Do these once a week and note to the nearest 0.1cm for accuracy.

A guide to using this tape measure can be found here.

These body circumference sites when used in correlation to the scale weight will show you if body fat is being lost or muscle being gained.

Subjective measures

Everything affects everything…

I get my clients to record how they’re sleeping, what their stress levels are like, how their appetite is, and how they’re feeling during their workouts.

All of these measures will affect each other as well as your training and weight progress.

So if you feel your progress in the gym or on your diet is poor, think whether you have the above dialled in or not.

Progress Photos

I get my clients to take progress photos from the front and side every 4 weeks.

There is no need for them to be more frequent than this, and these can be just for you to notice differences in physical appearance.

These can be great to keep you motivated and accountable to the process.

Dietary adherence, Training adherence, and Progression
For my clients I also ask them to rate their adherence to their nutrition and training plans, as well as notes about their progression in performance.

This can be useful for you to note also before you make drastic changes.

If the scale weight and measurements didn’t change but you’ve not been to the gym and you had more treats than you would’ve liked then that’s probably the cause of the issue rather than the exercise or diet not working.

Take a training log of your exercise so you can see your frequency and performance levels, and be honest about whether you’re following your nutrition habits as well as you should be.

The training log will help you see if you’re progressing with your weights or not, and also what weights you should be using session to session.

If you find you aren’t recovering or progressing, and your subjective measures are bang on, this will show that a change to your dietary intake could help.

Staying objective about your data

All of the data together will help provide you a picture of progress when trying to lose weight, gain muscle, get stronger, or just improve your health.

If your weight increases but your stomach measurements decrease, this indicates fat loss and muscle gain at the same time.

Muscle growth can hide fat loss so don’t just rely on the scale.

If your weight suddenly increases (which it will sometimes) then don’t get disheartened, this won’t mean fat gain. Check your stomach measurements for change, if there isn’t any, then you’re fine.

This weight increase will be down to an increase in glycogen, maybe from extra carbohydrate or some salty food.

For women, your weight will fluctuate with your menstrual cycle due to water retention, so make sure you’re comparing data at the same time in your cycle not to be discouraged.

I see weight fluctuations much more in women, so measuring the body and progress photos become even more important.

In terms of gym performance, a strength increase is always a good way to measure progress – are you lifting more than the week prior.

However, if you are losing weight, then maintaining strength levels is also a great sign of progress. This shows that your fat loss isn’t affecting your muscle strength as you’re moving more load in comparison to your new bodyweight.

I hope this article helps you stay objective with your progress when trying to make a change, as always, questions welcome in comments or on the Thames Facebook Group.

To find out more about nutrition programming with Jonny, check out this post!


Workout of the Day – CrossFit

A) Barbell Cycling – Snatch

21-15-12-9-6-3

Increase weight from week 1 and start over.

B) Midline and Stability Work

3-5 Rounds:
5/5 Banded cycles
10 Hollow rocks
30 Second hollow hold
15/15 Flutter kicks

Beyond the Workout Event & This Weekends Workouts


Once a month we will be holding a special evening called ‘Beyond the Workout‘ which aims to get us all together and have you guys, our members, take the reigns.

On the last Friday of each month we will be enjoying the following evening…

Beyond the Workout

1730 to 1815 – Train the Trainer
1830 to 1945 – Skill Training
1945 to 2015 – Team WOD
2015 onwards – Q/A session, complete with some food and drinks.

17:30 to 18:15 – Train the Trainer

This is a chance for the coaching team to get together and share and expand their knowledge with the rest of the team. The gym will be open as normal for Open Gym and for anyone wanting to come down and warm-up ready for what is coming up.

1830 to 1945 – Skill Training

During this session we invite you to come and spend 75 minutes dedicated to working on a range of skills. Each month we will select 3 different movements, from rope climbs and double unders, to snatches and muscle-ups, with the coaches split into small teams to work with the groups. You can rotate through the groups as the evening progresses or spend the whole time working on that one movement.

All our coaches on hand to give you help and advice!

1945 to 2015 – Team WOD

We will round of the skills session with a fun team workout! Fist bumps, high fives and sweaty hugs are mandatory!

2015 Onwards – Q/A session, food & drinks

After the sweat has dried one of the Coaching team will give a short 15 minute talk on topics ranging from programming, training and nutrition to improving sleep, reducing stress and supplements. A chance for you to learn something new and get some burning questions answered! Pizza and beer will also be on hand!

Our first Beyond the Workout session will be held on Friday 26th January!


Workout of the Day – Friday – CrossFit

A) Barbell Cycling – Snatch

27-21-15-12-9-6-3

Same weight as last week but whatever you did for the 21 is now your opening set for 27. 🙂 You’re welcome.

B) Midline and stability Work
3-5 Rounds
20/20 Star plank position
10/10 Banded cycles
10/10 Banded bottom-up press
15/15 Tea pots

Workout of the Day – Saturday – CrossFit

A) 30 Minute AMRAP with a partner:

P1 performs 2 rounds of:
5 Goblet squat 32/24kg
10 Goblet lungers

P2 performs a row for calories

*Switch after every round of squats and lunges is completed
*Score will be total calories rowed.

Workout of the Day – Sunday – Weightlifting Club

A) Hang snatch doubles: 6 x 2@ 70-75%
B) Overhead squat: 3 x 2 @ 80% of snatch
C) Front squat: 5 x 3 @ 70-75%
D) Bent over row: 3 x 6 @ by feel

Workout of the day for Thursday 11th January – Barbell Cycling

Barbell cycling is found in CrossFit when we have to move barbells for multiple reps, in particular the snatch or clean & jerk.

It can be very tricky to learn, especially when you have so much other stuff to think about with the olympic lifts! The focus today is to practice bar control, positions and to build in mechanics and consistency when cycling through reps.

Here are some key tips…

On the ascent:
– Keep the bar close to the body
– Aggressive turn over to ensure a strong lock out overhead (punch the bar up!)
– Slight push-back of the hips to reach a quicker power position

On the descent:
– Shoot the hips back
– Get the elbows over the top of the barbell quickly and the keep the bar close to the body.
– Clear the knees, keeping almost vertical shins.
– Stay back on the heels, especially as fatigue begins to set in.

Touch Points on the descent

You will need to understand how many “touch points” the bar will have on the descent and also learn how different weights will influence this.

If you are comfortable going straight down while maintaining good positions and bar control (and having no contact with the bar at hip/thigh) then this is a faster way to cycle reps.

However as weight increases you may be required to have a touch point at the hips or thigh in order to help control the weight back to the floor without being pulled out of position.

Check out the video below of two CrossFit Games Champions going head to head on a 50 rep version of “Isabel“. In the video you will see Sam Briggs (in the black vest) touch the bar at the thighs during the decent, while Annie (in the red vest) went straight down with no touch point.


Workout of the Day – CrossFit

A) Barbell Cycling

21-18-15-12-9-6-3 reps of power snatch

*Start light and add load with each round. MUST BE UNBROKEN!
*Focus will be on cycling the movement well and building confidence moving the barbell with higher rep schemes.

B) Midline and stability work
3-5 rounds for quality:
45 seconds left side plank
45 seconds right side plank
10 Scap push-ups (use a band if needed)
2 Lengths bottom up kettlebell carry

Workout of the Day – MetCon

Every minute, until failure, alternate between:
1) 14/18 Calorie row
2) 1 Round of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats)
*40 minute cap

Workout of the day for Wednesday 10th January – Strongman Day

So these guys are pretty strong…

Why do we incorporate yoke carries into our training? Well, if you have ever got under a heavy yoke you will almost instantly get an idea of the benefits.

Squats and deadlifts are usually the most popular lifts in gym and often it’s because those two movements allow you to lift the most weight, and lifting up heavy stuff makes you feel awesome!

Whilst squats and deadlifts are certainly full-body movements, they don’t quite compare to picking up a heavy yoke and taking it for a walk in terms of head-to-toe muscle recruitment.

Given the fact that you’re putting your body under a much heavier load than it is used to (much heavier than a squat or deadlift!), a heavy yoke walk elicits an awesome physical response in the body. Benefits include strengthening the upper back, glutes, hamstrings, lower back and hips

Given the extreme load placed on the body super heavy carries should be performed occasionally as part of your training routine, even just a couple of times a month can give you great benefits.

In terms of standards to aim for Strength Education recommends 2 x bodyweight as a realistic and achievable weight for men and women who strength train. 2.5 x bodyweight is a marker of good progress, but the next big landmark is 3 x bodyweight, and that’s a pretty advanced standard. For women, 3 x bodyweight is a superb standard…Get yourself to 4 x bodyweight and you are in the top one percent in the world.


Workout of the Day – CrossFit

A) Build to a heavy yoke carry

B) Every 90 seconds for 15 Minutes :

5 Bench press (Heavy)
5/5 Dumbbell rows (Heavy)
AMRAP Row for calories in remaining time

Workout of the Day – Weightlifting Club

A) Snatch pull + Snatch
2 x 1+1 @ 70%
2 x 1+1 @ 72.5%
2 x 1+1 @ 75%
B) Push press
4 x 4 @ 70-75%
C) Back squat
4 x 3 @ 70-75%