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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

Testing Week!


Hey Crew !

I for one am super excited for testing week on Monday! You have all put in the work and its time to reap the rewards of all that work. Some of you have started seeing PB’s rain already with more to come on the horizon! If you haven’t hit any PB’s yet then you should be feeling more solid in your squat and deadlift with the numbers you are currently hitting.

We will have Friday off the heavy squats this week. We will bench for those that missed it with the focus on the squats and just for the weekend gainz. Rest up as much as possible and ease off the shady food choices so come Monday you are feeling good and ready to get your prize on the Squats.

Going forward we have the 12 days of CrossFit which you can read more about here with Coach Phil’s Blog. Then we have a normal class programming to keep you ticking over for the X-mas period with a mix of strength and classic CF programming. Come the new year we have a cycle on Power Endurance and Strength Endurance to get you ready for the open and to start applying your new found strength. There will be more info on the new cycle soon. For now , pump yourselves up , cheer each other on and smash those PBs!

Testing week itself will be as follows:
*PLEASE PLEASE PLEASE!* – Make sure you log your scores on Beyond the whiteboard and or the PB board so I can track how you have all done and where I might need to make adjustments to the programming going forward. The more info I have the better job I can do and then the better you will perform!

Monday

A) 5 Rep Max Back Squat
B) Max Rep toes to bar
C) Max Rep Double Unders

Woohoo! Gain day for the squats where we can really take our time with the squats and ride the wave from the all the work you’ve put in.
The max rep toes to bar will be a test for the next cycle so even if you scale ensure you keep a record of the number of reps completed.
For the double unders just go for max rep and see where the faults start appearing , is it fatigue or are your arms flailing about uncontrollably ? IF you havent got double unders then START practicing now and NOT 1 day before the open !

Tuesday

CrossFit Open 15.5
27-21-15-9
Row for calories
Thrusters

Ok, I get it no one wants to do this WOD. However it IS a great test and perfect for our next cycle. Even if you don’t PB from the last time you did it then don’t worry. You are coming off a strength cycle but it will give you some targets for the next cycle. Suck it up and come in even if you dont want to.

Wednesday

Recovery day or make up session if you miss a lift.
Exactly what it says on the tin crew. If you missed a day or will miss Thursday/ Friday and want to get it in here then do so.

Thursday

A) 5 Rep Max Deadlift
B) Max Rep Strict Pull Up/ Chin Up
C) Max Rep Kipping Pull up / Chin Up
Deadlifting gain train! Get fired up , grab a buddy to lift with and pick up the heavy thing!
Max Rep Strict Pull up is a re-test from the last cycle. We have done a ton of work on the Pull up and accessory work around it so lets see how you’ve progressed.
Max rep kipping is a test for the next cycle.Again make a note of any scales and take note of where the breakdown starts happening. Is it a skill element with the kip or is it a strength/Fatigue issue.

Friday

A) 3 Rep Max Power Clean
B) 30 Second Airdyne output test
Power Cleans heavy 3 ! Focus on the catch position and get to lifting !
30 Second test isnt pretty we all know that but its only 30 seconds …. how bad can it be ? 🙂

Saturday

My Favourite Open WOD of all time : 14.4
14 Minute AMRAP

60 Calorie Row
50 Toes To Bar
40 Wall Balls 9/6kg
30 Cleans 60/40kg
20 Muscle Ups

This is the most “Open” open WOD if that makes sense haha. Everything you could possibly see in a Open WOD is pretty much here. Its a perfect test of speed, skill and strength. Strap up and hit it hard.

See you in PB city!
– Coach Milo

Box Notices

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

– 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.

– 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 for – CrossFit

A) Deadlifts: 3 x 5, across
*Add 2-5 kg from your last deadlift session

B) Performed “Fight Gone Bad” style
3 Rounds, 1 minute per movement, for max reps:
Dumbbell hang power clean 22/16kg
Wall ball sit-ups
Jumping split squats
Assault bike / Row for calories
Rest

Workout of the Day for – Structural Strength

If you completed this two weeks ago, aim to add load

2 Supersets
A1) Dumbbell hex press x 10-15 reps
A2) Single arm dumbbell row x 10-15 reps

2 Supersets
B1) Single leg deadlift with kettlebells x 10-12
B2) x 10-12

2 Supersets
C1) Dumbbell hammer curls x 12-15
C2) Tate press x 12-15

2 Supersets
D1) Single arm dumbbell high pull: 10-15 per side
D2) Front rack box step-up: 8-12 per side

*Rest 30 seconds between movements, and 2 minutes between sets
*All movements to be performed with the tempo 31X1 (3 seconds eccentric, 1 second pause, fast concentric, 1 second pause)

Workout of the Day for – MetCon

4 x 250m row
1 minute rest between efforts
Then,
4 x 400m run
2 minute rest between efforts

Monday 20th November – Workout of the day

This is the last week before testing week, hang tough team!


Workout of the Day for – Monday

A) Hang power clean: 5 x 3, across

B) 12 Minute to complete as many rounds and reps as possible:
5 Strict HSPU
10 Deficit push ups
10/10 Split squats

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)
Burpees

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

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

Monday 13th November – Workout of the Day

It’s nearly time to re-test our lifts. Hopefully you have been following the prescription and are starting to feel the benefits. By this stage the barbell work will be feeling heavy, but keep on grinding for a litttttllle longer. Nearly there gang!


Workout of the Day – CrossFit

A) Back squat: 3 x 5, accross
*Aim to increase load 2-5kg from your last squat session.

Nearly time to re-test those lifts!

B) Seated dumbbell press: 3 x 3-4
*Aim for same weight as the 2 last week

C) 6 Rounds of:
15 Russian kettlebell swings 32/24kg
30 Double unders
*Hit this hard! This should be short and sharp

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!)

Events & Weekend Workouts

It’s nearly the weekend…

Happiest of Birthday’s to Coach Markus!


October Challenge

Just a few days left to try and get on the leaderboard for this months challenge!…

Halloween Party – Friday 27th October @ 18:00

It’s time for all the ghouls and monsters to get themselves to the gym to look good for their special time of year!

The evening will consist of a partner workout, some fun Halloween games and also prizes for the best costumes.

We’ll get the beers in but bring your favourite halloween treats for our spooky buffet! Join our Facebook Event page for the event!

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


Workout of the Day for Friday – CrossFit

A) Back Squat: 3×5, across
*Aim to add 2.5 to 5kg from your last squat session

B) Bench Press: 50 reps for time
Use the same weight as last weeks 40 reps for time

C) 4 Rounds of:
7/7 Dynamic push-ups
15/15 Dynamic step-ups
5 High box jumps

Workout of the Day for Saturday – CrossFit

A) Complete 12-9-6 reps for time of:
Deadlift 125kg/100kg
Muscle-up (Bar or Ring)

Workout of the Day for Sunday – Weightlifting Club

Week 4 – DeLoad

A) Snatch + Snatch balance: 6 x 1+1 @ 75-80%

B) Snatch pulls: 5 x 2 @ 95-100%

C) Back squat: 5 x 2 @ 75-82.5%

D) Bent over rows: 3 x 8 @ by feel

Clusters + Burpees = happiness

CrossFit Games Open 2012 registration is only few weeks away. Are you ready?

We will get back to our regular schedule of mobility related posts on next Thursday. Plenty of new mobs coming out so stay tuned!

On the workout front:
Putting together two of the “most fun” exercises out there was bound to happen. Enjoy!


Workout of the Day
Alternating ladder of:
10 to 1 Burpees
1 to 10 DB Cluster (Squat clean + thruster) 45/35lbs