Tag Archives: Tabata

The CrossFit Open & Weekend Workouts

The CrossFit Open is upon us! Yipppiiieee!

If you are not sure what the CrossFit Open is, take 1 minute and 40 seconds and watch the video above!

…It’s ok, we can wait….

The CrossFit Open is for EVERYONE and with both RX’d and Scaled versions of the workouts even the newest of CrossFitter’s can get involved.

Here are just some reasons EVERYONE should do the CrossFit Open!

Reason #1 – CrossFit is for everyone!

If you are doing CrossFit then you know that absolutely anyone can do it. The Open workouts are programmed so that anyone can take them on regardless of their ability, and anyone will find them challenging, whether you’re fresh from Fundamentals or a seasoned Thames athlete.

CrossFit HQ also release scaled versions of the Open workouts to better suit the needs of the fresh faced CrossFitters out there.

So you can’t use the ‘I’m not ready‘ excuse, in all reality none of us are ever ready for the minds of Dave Castro and his workouts!

Reason #2 – It’s fun!

The Open always brings out the best of people, whether its during the workouts or when you are on the sidelines showing your support.

It doesn’t get much better than going head to head with your friends and blasting through a workout being cheered on by those around you. The energy at the gym often inspires people to get some big PB’s, get their first muscle-ups or finally manage some double unders, so what have you got to lose?

Reason #3 – You might meet some new cool people!

If you are tempted to skip the CrossFit Open workouts and stay at home, you aren’t likely to find any new cool friends. Nope, the cool kids are hanging out at the gym on a Friday night.

Reason #4 – It’s a chance to test yourself and your fitness!

The CrossFit Open workouts give everyone an extra push into the realms on intensity, and we often find we all have another level or two when it comes to pushing ourselves in a workout. Not only do you get to test yourself, but you can see how you stack up to CrossFitters around the world and who knows,you might surprise yourself.

Reason #5 – …because it’s THE CROSSFIT OPEN!

If you do CrossFit, then joining in the CrossFit Open is a rite of passage, this is the ultimate way to experience what the wonderful world of CrossFit is all about.

The Open at Reebok CrossFit Thames

We like to shake things up a little and this year we doing these a little differently.

For us, the Open is about getting together with you best training bud’s, crushing a workout and having a good time (whether you register for the Open or not!).

Each week we will have a theme which you can choose to get involved in and we will be holding a post-wod party after the morning, afternoon and evening classes.

So whether you train with your girl squad at 6am or enjoy a late evening bro-sesh everyone can get involved and enjoy the Open.

This year the Open kicks off on February 22nd with the following schedule:

Workout 18.1 – Feb 22-26

Workout date: Friday 23rd Feb (all classes)
Theme of the workout: Pretty in Pink

“Pink is not a colour, it’s a culture”…said somebody famous at some point in time.

Even better than that the colour pink plays a huge role in psychology. Pink is a sign of hope, it calms and reassures our emotional energies, alleviating feelings of anger, aggression, resentment, abandonment and neglect. So if we see a sea of pink at the gym it can make us all feel a little more jolly.

Studies have also confirmed that exposure to large amounts of pink can have a calming effect on the nerves and create physical weakness in people…so if you want to beat your buddy in the Open workout distract them with all the pink you have!

Workout 18.2 – March 1-5

Workout date: Friday 2nd March (all classes)
Theme of the workout: Smoothie Bar

Anyone who is evenly vaguely health conscious loves a Smoothie bar. So if you need a pre-wod energy boost or a post-wod protein refuel we have your back.

Smoothies are all the rage right now and there are loads of benefits to smashing a fruit and veg filled glass of good stuff.

Firstly they are a easy way to boost your fruit and vegetable intake and are great for getting a variety of produce into your diet. They are high in fiber and a smoothie can deliver an extra boost of vitamins, minerals and phyto-chemicals (if you includes the fruit skins and pith). Add some yogurt or milk and you can get a great calcium kick too!

Workout 18.3 – March 8-12

Workout date: Friday 9th March (all classes)
Theme of the workout: Total Blackout

Workout in the DARK!

Well that’s what we thought, but Coach Hannah’s idea had NOTHING to do with potentially causing a mass casualty incident with by trying to do thrusters and pull-ups in the pitch black.

It’s simple, the theme is black, do with it what you will.

Whilst we may not be working out in the dark…we may have some disco lights?!

Workout 18.4 – March 15-19

Workout date: Friday 9th March (all classes)
Theme of the workout: Be your own Superhero

We all have our heroes, whether it’s Thor, Superwomen, your favourite CrossFit Games athlete or the teacher from school who inspired you into the career you have right now. This week we want you to honor your Super-hero!

Workout 18.5 – March 22-26

Workout date: Friday 21st March (all classes)
Theme of the workout: End of Open Party

The last workout of the Open Season means it’s just a straight up party. Wack on the disco tunes (Taylor Swift, obvs), hit the final Open workout (full throttle, don’t hold back!) and then sit back with a beer or two and celebrate the end of Dave Castro’s 5 workouts from hell.

It’s going to be great 5 weeks, so head over to the CrossFit Games website to register for the 2018 CrossFit Open!


Yoga for Athletes, Saturday 12.30 – 1.30pm


We’re in week 3 of our current 8 week cycle, which means it’s time to get to work on that midline strength. When we talk about core strength, we don’t typically mention the diaphragm, the primary muscle of respiration – yet it is located right at the centre of the abdomen.

The diaphragm is a dome-shaped sheet of muscle and tendon and separates the chest (or thorax) from the belly. In very simple terms – the diaphragm contracts during inhalation, which causes air to be drawn into the lungs, and relaxes during the outbreath which forces the air back out again.

Now, what does the diaphragm have to do with core strength? For starters, it attaches to a number of stabilisers, such as the ribs, sternum and (lumbar) spine. In terms of surrounding muscles, imagine your abdomen like a pressurised container – with the pelvic floor being the bottom, the deep abdominals and back muscles forming the sides, and the diaphragm acting as the lid on top. If any of these components don’t work optimally, the container will start to lose pressure and weaken the base – your core.

The diaphragm also connects to the thoracic and lumbar erectors, the QL (the ‘back muscle’) as well as the psoas (main hip flexor) – all of these are involved in moving the spine, and giving it stability. Conversely, this means that impaired function of any of these muscles will lead to a knock-on effect. Our pranayama (control of breath) practice in this week’s class will be bhastrika, which strengthens the diaphragm through the forceful in- and exhalation through the nose. This will generate a little bit of heat in the body to prepare you for the main sequence, which as the theme suggests will feature
a bunch of postures working those abs.

For further information about yoga at CrossFit Thames please click here..


Workout of the Day for Friday – CrossFit

A) Bench Press
Build to a 10 rep max for the day

B) Tabata Fun
8 x 20 seconds on : 10 seconds off for each station, 1 minute rest between each one
Floor press KB/DB
Double unders
Seated Z press
Double unders

Workout of the Day for Saturday – CrossFit

In a pair complete:

10-1 Burpee pull-ups (Each, “I go, you go”), then

2km Row, then,
*partner holds kettlebells in front rack position 16/12kg

10-1 Kettlebell swing ladder 24/16kg
+ 5 Burpees for each rung of the ladder 🙂

Workout of the Day for Sunday – Weightlifting Club

A) Snatch
2 x 1 @ 80%
2 x 1 @ 82.5%
2 x 1 @ 85%

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

C) Front squat
3 x 2 @ 80-85%

D) Bent over row
3 x 6 @ by feel

Tabata baby!

One week to go before the 12 Days of Crossfit are upon us. At present 3 votes have taken place to decide which workouts we will do, so far you have chosen Grace, Air Force WOD and Helen to take on during the festive period. There are still a couple of workouts to decide so we will be calling on you to cast your vote, make sure your registered on the special 12 Days events page so you can have your say!

We have lots of squats planned for today (amongst other movements!). Squats are one of the most basic and fundamental movements you will ever perform and a good squat is vital both in the gym and also outside the hallowed 4 walls of the Thames Crossfit box. You squat hundreds of times each day, for example whenever you get up and down from a chair, so keeping those ankles, knees and hips healthy is pretty important. You can do that by the simple act of squatting itself, or of corse by mobilising! Lets take a little time travel back to see Jami offering some mobility gold.

http://vimeo.com/14633375


Workout of the day

Tabata Something else

Complete 32 intervals each consisting of 20 seconds of work followed by 10 seconds of rest (a total of 16mins).
The first 8 intervals are pull-ups
The second 8 intervals are push-ups
The third 8 intervals are sit-ups
The fourth 8 intervals are squats.
– There is no rest between the different exercises

Mashed-up Tabata and a Montage

(Tuesday’s WOD is at the bottom of this post)

And here it is: the Thames CrossFit Video Montage you’ve been waiting for!

**********
Tuesday’s WOD:

“Mashed-up Tabata”

Deadlift 100/70kg
Knees to elbows

– 20 seconds work, 10 seconds rest. Complete 8 intervals of each
movement for a total of 16 intervals or 8 minutes, alternate movement
on each work period (DL 20 seconds, rest 10 seconds, KtE 20 seconds
etc.)

-Score is total reps of each movement
Note: Tonight’s 6pm class is cancelled. Our evening class will start at 7pm.

Bank holiday session – Olympic weightlifting + Paleo challenge

First, a reminder: We start our paleo challenge tomorrow. This means that today is your last chance for a cheat meal in 4 weeks. Use it wisely. Your teams for the challenge will be posted tomorrow.

You have two choices for training today:

1.) Tabata 4 functional exercises of your choice (e.g. press ups, squats, sprinting, rowing, deadlift, pull-ups..) if you cannot make it to the gym.

For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
Do this for all 4 exercises, resting 2 minutes between your selected exercises.

Post exercise selection and scores to comments.

2.) At the gym (We will run the 6pm session as per usual):
1RM Snatch
1RM Clean and Jerk

Time to work on those olympic lifts.

Weekend WOD – Tabata sprints

Only four minutes of work…which should tell you something about the intensity. Don’t skip this one, get out there and do it even if you’re just running up and down the streets of London (unless you live on Oxford st). Post impressions to comments.

Be sure to warm up for this one well!! Recommend at least 15 mins of jogging.

A: Tabata sprints
– 8 x 20 seconds max effort sprint, 10 seconds rest – the workout will take you 4 mins total, 20 seconds on, 10 seconds off…DO NOT rest more than 10 seconds between intervals.

B: Stretch for a minimum of 20 minutes

This is the WOD for the weekend. If you’ve worked out the last 3 days, take Saturday off and do it tomorrow. If you’ve missed a day, get out and do it today.