Tag Archives: strict press

Upcoming Events & Weekend Workouts

The CrossFit Open, Feb 22nd to Mar 26th

Yes, it’s nearly CrossFit Open time!

Unsure of what the Open is? Then check this out…

…and then read THIS BLOG POST.

The Open is for everyone and anyone and it’s some of the most fun you can have doing CrossFit!

We will be joining CrossFitter’s worldwide to complete 5 workouts over 5 weeks that we will perform during Friday’s classes at the gym. Each Friday we will have a theme to make the day even more enjoyable. The schedule for the 5 weeks is as follows:

Workout 18.1 – Feb 22-26
Workout date: Friday 23rd Feb (all classes)
Theme of the workout: Pretty in Pink

Workout 18.2 – March 1-5
Workout date: Friday 2nd March (all classes)
Theme of the workout: Smoothie Bar

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

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

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.

T0 register for the CrossFit Open just head over the CrossFit Games website.



Yoga for Athletes, Saturday 12.30-1.30pm

We’re in week 4/8, so halfway through the current cycle, and therefore you get a well-deserved snooze this Saturday – in other words, it’s time for a progressive muscle relaxation after a short restorative practice. To find out more about this type of guided relaxation, please click here.

It’s bound to be chilly this weekend, and as you will be still for a good part of the class, please layer up appropriately – wooly socks, a big scarf, a hat…perhaps a blanket even. Bring whatever you need to stay nice and warm throughout, and treat yourself to a hot bevvie afterwards


Workout of the Day – Friday

A) Every 2 minutes, until failure:
9 Thrusters 40/30kg
15 Double unders
9 Chest to bar pull-ups
15 Double unders

Workout of the Day – Saturday

A) “Tailpipe”

3 Rounds each for time, of:
P1: 250m Row
P2: Double kettlebell front rack hold 24/16kg

B) With a partner I go you go for max team reps of each:
4x 30sec work/30sec rest: Dumbbell strict press
– Rest 2 minutes –
4x 30sec work/30sec rest: Dumbbell push press
– Rest 2 minutes –
4x 30sec work/30sec rest: Burpee
– Rest 2 minutes –
4x 30sec work/30sec rest: Push-up
– Rest 2 minutes –
4x 30sec work/30sec rest: Kettlebell swing

Workout of the Day – Sunday, Weightlifting Club

Deload Week

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

Sun Salutation!

The sun salutation (surya namaskar) is a set sequence of about a dozen asanas (yoga postures), performed in the same order and usually at the beginning of a yoga practice. There are different variations, e.g. the classical sun salutation, surya namaskar A & B – you’ll be coming across them all in my classes. Now, let’s look at why you should integrate them into your training regime to complement your programming.

1. It’s super versatile
The sun salutation involves approximately 140 muscles in the body, using nothing but your own bodyweight. How’s that for a well-rounded workout? It makes for a great warm-up, cool-down or a full-on workout in its own right. It all depends on how you pace it, how long you hold the postures for, and how many rounds you complete.

2. It mobilises the spine
The practice of yoga asana aims to move the spine in all directions by means of forward folds, backbends and twists. The sun salutation incorporates a number of poses that repeatedly flex and extend the spine, particularly the lumbar. This promotes spinal disc health as the biochemical process controlling disc hydration is stimulated through on and off pressure. The spinal discs already have very poor blood supply – now add to that gravity from walking upright, lack of movement due to a sedentary lifestyle, natural degeneration through ageing, as well as compression under load from weightlifting and you have…less than ideal conditions for your discs to stay happy and healthy!

3. It keeps your hammies happy
Struggling to keep a neutral spine when deadlifting? Tight hamstrings are a common plight, and not only among athletes. As they attach to the sitbones and the back of the thigh, tightness in these muscles may manifest as a tilt in the pelvis. This, in return, may compromise the integrity of the spine in CrossFit movements such as the deadlift. The standing forward fold (uttanasana) is an effective way to lengthen the hamstrings, particularly since is repeated several times throughout each round.

4. It requires no equipment
The sun salutation is a type of bodyweight exercise you can do anywhere, and with minimal space requirements. Get to it!

This class is also open to non-members of Thames, visitors are welcome to drop in at a cost of £10.


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) Back squat: 3 x 5, across
*Aim to add 2.5 to 5kg from the last session

B) Seated DB Press: 3 x 2

C) Cycle through for 10 minutes,for quality:
3 High box jumps
10/10 Bulgarian split squats
200m Run

Workout of the Day – Saturday

Odd object WOD

In a pair, complete for time:
40 Sandbag Clean and Jerks (Heavy!)
1 Mile run (together)
20 Rope climbs
1 Mile run
800m Farmers Carry

Workout of the day – Thursday 2nd Nov


Workout of the Day – CrossFit

A) Back squat: 3×5, across
*Add 2.5 to 5kg based on your last squat session

B) Seated dumbbell press 3×6-7
*Use the same weight as last week and aim to increase reps

C) For time:
30 Sandbag thrusters – Choose load
90 Calorie row / airdyne

Workout of the Day – Structural Strength

A) Lower Body Accessory

3 Supersets
A1) Front rack reverse lunge: 12 reps per side – Perform all on one side, then all on the other
A2) Cossack squats with goblet hold: 10 reps per side
A3) GHD hip extension (or good mornings): 20 reps
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

B) Upper Body Accessory

3 Supersets
B1) Half kneeling dumbbell press: 10 reps per side
B2) Single arm ring row: 10 reps per side
B3) Single arm upright row: 10 reps per side
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

C) Finisher – Bench press burner!
– Start with an empty bar and perform 7 bench press
– Immediately add 10kg (males) or 5kg (females) and perform 7 more reps,
– Immediately add 10kg (males) or 5kg (females) and perform 7 more reps,
– Repeat until you reach a hard but manageable 7 reps (do not go to failure)
– Immediately remove 10kg (males) or 5kg (females) and perform 7 more reps,
– Work back down to an empty barbell

Workout of the Day – MetCon Class

A) 400m Sandbag carry (bearhug hold)

B) CrossFit Open 12.1
7 Minutes to complete as many reps as possible of burpees to a target

C) 200m Sandbag Carry (Same weight as A, no breaking!)