Tag Archives: sprint

Workout of the day for Tues 23rd Jan – Sprint Intervals

Workout of the Day – CrossFit

A) 4 SPRINT Sets:
250m Row
10 Thrusters 40/30kg
10 Chest to bar pull-ups
10 Over the box jumps 24/20″
– Rest for 2 Minutes –

Rest 5-10 Minutes

B) 6 Rounds for time:
10 Kettlebell Swings
10 Push-ups
10 Push press
10 Burpees

Workout of the Day – MetCon

1 to 10, back to 1 reps of:
Sandbag squats
Perform a 1 length carry between sets

Upcoming Events & Fridays Workout – AMRAP Fun!

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 13:45) 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!

The Throwdown runs from 9am to 12pm, with food and drinks afterwards!

*A reminder this gym is closed this weekend for a CrossFit Level 1 Seminar, we apologise for how annoying this is! However, this is the last Seminar we are hosting until July!*

Workout of the Day – CrossFit

AMRAP Funzzies

A) 10 Minute AMRAP:
200m Row
15 Unbroken wall balls 9/6kg
10 Pull-ups

– Rest for 3 Minutes –

B) 8 Minute AMRAP:
100m Sprint
15 Unbroken Kettlebell swings 24/16kg
10 Pull-ups

– Rest for 3 minutes –

C) 6 Minute AMRAP:
15 Burpees
30 Double unders

Workout of the day – Wednesday 3rd January

Workout of the Day – CrossFit

A) Shoulder Press
5 x 5
*3 second hold at top of each rep

B) 8 Rounds for time:
12 Burpee box jumps 24/20″
50m Sprint
60 seconds rest

C) 50 Strict knees to elbows

Workout of the Day – Weightlifting Club

A) 3 Position snatch pull: 6 sets @ moderate weight.

B) Snatch + Hang snatch: 6 x 1 + 1 @ 75-80%

C) Pause Back squats: 6 x 2 @ 60-70% with 2 second pause at the bottom.
*Focus is on starting strength/speed out of the bottom position.

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)

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

Magic Mitochiondria

Mitochondria are responsible for everything from keeping your heart beating, getting you out of bed in the morning and to helping you set a new 1 rep max back squat. So how do they do this and how can you improve their function?

Power Plants

Mitochondria are found in every cell in your body and are often called the bodies ‘Power Plants’ as they are responsible for generating the cell’s supply of Adenosine Triphosphate (ATP) which is used to aid cellular metabolism, cellular proliferation, apoptosis (programmed cell death), hormone production and of corse power muscular contraction. The process by which they create ATP is long and complex, but it uses oxygen to release energy from food molecules and this is known as cellular or aerobic respiration.

This process of ATP production does have a side effect in that it produces free radicals as a byproduct. Without going into too much detail free radicals are molecules that have a single unpaired electron in their outer shell, in order to stabilse itself the free radical steels electrons from other nearby molecules causing damage in the process (free radicals are thought to be a key player in the ageing process), genetic material in the mitochondria is a common casualty and these causes a variety of mitochondrial diseases. In a individual who is generally in good health the mitochondria deal with the free radicals, however if you have too few mitochondria (or the free radical load is too great) or they do not work efficiently then damage can ensue.

So we can see how important mitochondria are, so the question is….

‘How can I get more and make the ones I have work better?’

Exercise: It has been shown in numerous occasions that those who exercise have more mitochondria in the cells. This makes a lot of sense as those who are active need more energy than their sedentary friends. In particular exercise in the form of lifting heavy weights and periods of short/intense activity (like spinting….or Crossfit?!) produce higher concentrations of these organelles.

This is thought to play a pivotal role in weight gain and obesity. Those people who gain weight are less likely to exercise and as a result their need for mitochondria decrease as they use less energy…as they produce less energy they are even less likely to move around and they cycle perpetuates.

A study (Kelly et al, 2002) demonstrated ‘a 35% decrease in skeletal muscle mitochondrial area in obese vs. lean subjects‘, the obese subjects also showed substantial mitochondrial degradation.

Nutrition: Some studies have demonstrated that mitochondria run more efficiently on fatty acids rather than carbohydrates as creating ATP molecules from fatty acids produces fewer free radicals. So how help in this process? Maybe have a diet reduced in carbohydrates and higher in healthy fats….a paleo type diet maybe?!

Supplements: There is growing area of research into which supplements can boost mitochondrial function, just type ‘supplements’ and ‘mitochondria’ into google and see! Some of the supplements suggested to imrpove function include:
Cartinine which has been shown in some cases to increase the efficiency to which fat is transported into the mitochondria, thus aiding in ATP production and fat burning.
Various antioxidants (e.g. lipoic acid) are thought to aid mitochondria by reducing damage from free radicals.
Magnesium deficiency has been linked to decreased mitochondrial function.
Others include reservotal, vitamin C, ubiquinol and the list goes on….

As always a healthy lifestyle with good nutrition is where we should start, exercise smart and eat healthy and you too will have magic mitochondria!!


What I have been reading this week:

More on supplementation for mitochondria 

What I have been eating this week:

Paleo cobb salad (I added some chicken to get my meat fix)

Workout of the day
4 rounds for time of:
5 BW deadlift
100m sprint
5 BW deadlift
100m sprint
30 secs rest

100m Dash!


Workout of the day

6 rounds of:
100 m sprint
3 mins rest

Try to match your time on each sprint. Be sure to warm up well for this one, as it can be hard on your legs. If you manage 9.72 or less, come talk to us on Monday!!

Note. We will be hosting a special workout class at 11:00am on Sunday. Come on by and check it out.

Death by 10 m


Chris breaking it down 10 meters at a time. We love running, don’t we?

Your hamstrings will take a pounding today, so we will do plenty of warm up. We plan to do the WOD out on the Quay, so bring your Thames CrossFit T-shirts to represent!

Today’s evening class will start at 6:30pm.


Death by 10 meters

With a continuously running clock, sprint ten meters the first minute,
20 meters (down and back) the second, thirty the third, and so on and
so forth until you are unable to complete the number of 10 meter down
and back efforts required for the round.