Tag Archives: strongman

Upcoming Events and Friday 24th November Workout of the Day

Upcoming Events

November Challenge

Just a few days left in November to get on the leaderboard for 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 little fish while avoiding the large, dark fish.

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


Box Notices

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.

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

– 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 – CrossFit

A) Bench press: 50 reps for time
*Add weight from first time you did this

B) 5 sets of:
100m Carry (Sandbag, KB , Yoke, anything that is heavy and odd for you)
30/30 Side plank
Rest as needed to stay Unbroken

Thursday 16th November – Workout of the Day


Workout of the Day – CrossFit

A) Back squat: 3 x 5, across
*Aim to add 2-5kg from your last squat session

B) Bench Press: 40 reps for time
*Add weight from first time

C) 5 Rounds
5/5 Dumbbell push press
Max rep ring dip / push-up
*When you break on the dips/push-ups head back to the dummbell

Workout of the Day – Structural Strength

A) 4 Supersets of:
10/10 Single arm dumbbell press
30 seconds rest
10/10 Single arm dumbbell rows
30 seconds rest
20 Bent-over dumbbell raises
*60 seconds between rounds

B) 2 sets of:
20 Barbell Bulgarian split squats @ 2010
*Barbell in back rack position with rear foot raised and then
*Perform 20 reps at the tempo – don’t pause at the top or bottom, just constant movement
Rest 60 seconds, then switch legs

C) 8 minute sandbag carry (bear-hug hold) for max distance

Workout of the Day – MetCon

5 Rounds for time of:
800m Run
20 Walking lunge
15 Push ups
*Wear a weight vest if you are feeling like a ninja

12 Days of CrossFit!

At CrossFit Thames, we have a special Christmas tradition called the The 12 Days of CrossFit.

At Christmas time we challenge you to 12 back-to-back days of CrossFit’s benchmark workouts with day 12 as the grand finale!

So what is the 12 Days of CrossFit about?

We challenge you to 12 back-to-back benchmark days of CrossFit from Monday 4th December to Friday 15th of December.

Not only is the great fun, but it’s also a chance to test yourself. If you are a a bit of a data geek, it’s also a awesome opportunity to fill our your Fitness Level on Beyond the Whiteboard!

How does it all work?

This challenge is open to absolutely everyone, all you need to do is turn up to a class and be ready to train! The coaches will get everyones name on the whiteboard to keep a log of the whole challenge.

Each day we tackle a different benchmark workout form the CrossFit Girl’s to the Hero workouts.

What if I can’t RX the WODs?

This challenge is about taking part, crushing some workouts and having a good time. As with all your training the coaches will provide substitutions and scaling where needed.

What if I can’t make it one day?

Don’t worry if work or family commitments gets in the way, that’s life! Just complete as many workouts as you can. We do not recommend double day WODs to make up for a missed day, this challenge is tough enough as it is!

What happens on the last day, day 12?

Day 12 is the grand finale, this means after the final workout we have a Christmas Party at the gym.

This year we are having a fun Christmas 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.

Our master baker will win a place on a Cookery and Baking Class at Little Portland Street Cookery School to further hone their skills.

Not interested in the Bake-Off? That’s cool, but still feel free to bring a long a tasty treat to share with your fellow classmates.

What happens if I am not on a unlimited membership?

If you are on our 3x per week membership you can attend the extra classes. As with last year you will be charged £5 per additional class and the proceeds raised during the 12 days will be donated to SHP – The charity for homeless and vulnerable people in London.

Workout of the Day – CrossFit

Strong Man day!

A) Yoke carries – Grab a yoke and load it up. There are many different styles of yoke carries you can play with (front rack, back rack, Zercher, overhead!)

B) Offset Carries – 15-20 Minutes of quality work
100m Off set carry (Change at 50m)
20 Wall ball sit ups
100m Overhead carry KB/DB

Workout of the Day – Weightlifting Club

A) Snatch: 6 x 1 @ 85-90%

B) Snatch pulls: 5 x 2 @ 105%

C) Back squat: 6 x 1 @ 80-85%

D) Bent over rows: 3 x 5 @ by feel

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!)

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

Goodbye Meghann

Last Thursday was Meghann’s last workout at Thames Crossfit as she has now had to move back Ireland with her job. We are sad to see her leave but we hope she will be back before long. Join us in wishing her well!

DSC_3784.JPG


One comment I often read on the web that people use to argue against paleo way of eating is that ‘You cant get big or strong from eating vegetables!’ Many think that in order to build herculean strength you need bowls upon bowls of pasta with side servings of grains, well one man proves that thought wrong (thanks to Paul.M for putting me on to this).

Mike Jenkins is a former  College (American) football player turned strongman competitor who weighs in at 370llbs. He won Marylands Strongman in 2007 (having just started the sport a few months prior) and came 6th at National level a few months later. In 2010 Mike won the Arnold Amateur World Championship  which qualified him for a spot in the Arnold Strongman Classic the following year where he finished a impressive 2nd. What does Mike use to fuel himself?…’I eat as clean as possible. Having a fiancée who competes in NPC Bikini shows makes it easy to keep the bad stuff out of the house. I try to eat for what I am going to do, not what I did. I follow a modified Paleo diet. It’s very low carb for someone who weighs almost 400 pounds and is very active, but it works for me.’….Caveman strength!!

Here is a little highlight real from the 2011 Worlds Strongest Man…testosterone!

http://www.youtube.com/watch?feature=player_detailpage&v=BTQojCen_pU

Workout of the day
A: Hang Power Snatch
– 5 sets of 3 reps, rest 90 seconds between rounds
– Build to 3RM

B: 8min AMRAP
8 Deadlifts 100/70kg
16 Wall ball