Tag Archives: thames crossfit

Workout of the day for Tuesday 9th January – Interval Weight Training

Interval Weight Training (IWT) was developed by Pat O’Shea in 1969 and has been made popular by Gym Jones.

A IWT workout is a very intense type of interval work utilising a combination of athletic lifts and free aerobic exercise.

The cross training of athletic type lifting for full range strength and free exercise for anaerobic power, has a major impact on developing explosive power endurance (and can also be great for torching some unwanted body fat!). This type of work utilises a greater percentage of the body’s muscle mass, both slow and fast twitch fibres.

With IWT’s we can manipulate the rep ranges, loads and length of the free aerobic exercise depending on what stimulus we are aiming to achieve.

To get the most out of these kinds of workouts requires you to give you max effort on each and every round. When you hop on the rower (or bike) be prepared to push yourself. These workouts are tough (what workouts are easy?!) but the rewards for your efforts are tremendous.


Workout of the Day – CrossFit

A) Interval Weight Training (IWT)

A1) 3 rounds, with a 2 minute between each:
10 Power cleans 40/30kg
2 minutes ALL OUT max distance row

– 5 Minute Rest –

A2) 3 rounds, with a 2 minute between each:
10 Hang power cleans 40/30kg
1 minute for max burpees
1 minute for max calorie Airdyne/Row

B) 5 Minutes of skill work under fatigue.
Choose something complex for you and practice whilst tired. HSPU , Muscle Ups, Barbell cycling (Keep it light etc)

Workout of the Day – MetCon Class

A) Burpee Sandbag Grace

For time:
30 Burpees
30 Sandbag cleans and presses
30 Burpees

Upcoming Events & Weekend Workouts

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 13:30) 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!

Yoga for Athletes, Saturday 12.30-1.30pm

Please note the new start time for this class, it has now been brought forward from 1pm to 12:30

If you haven’t checked out the weekly yoga class we are now offering to round off your training at CrossFit Thames, perhaps now is the time! Not that you necessarily need to wait for a certain date in the calendar to form new habits, however psychologically it might help strengthen your resolve to stick with it if you set a specific start date.

So, if are making New Year’s resolutions, upping your mobility and general recovery game should definitely be on the list!

What does a yoga class at Thames look like?

Just like our CrossFit classes, the weekly yoga practice is one hour in length. You’ll spend the first few minutes tuning into your breath, practising pranayama (breathing exercises).

You’ll then be taken through a short warm-up, before moving through a series of sun salutation flows to mobilise the spine and wake up your joints. It’s a nice way to generate a little bit of heat in the body, especially at this time of the year!

The postures in the main part of the class will often focus on a particular muscle group or body part, for example shoulders, hip flexors or midline, with Christine making sure you understand the purpose of these exercises, and how they relate to your training in the gym.

The recovery element is a key principle of the class, so you’ll always find a few restorative poses towards the end of the practice in preparation for your final relaxation. Sometimes, this will even be its main focus, in which case you basically get to snooze for the best part of the class – and wake up feeling all nice and relaxed.

Christine deliberately refrains from playing music in her classes so as to minimise any external distractions. This allows you to really focus in on yourself, and your breath especially – you may be surprised by how quiet the gym can be without the hustle and bustle of the workouts going on, and it makes for a nice break from the general sensory overload of London life.

This class is open to non-members of Thames, so why not come down with a friend? Non-members are welcome to drop in at a cost of £10, to be paid on the day – as with our other classes, there is no need to sign up in advance, and all levels are welcome.


Box Notices

*Thursday 11th Jan – No Open Gym due to a photoshoot

*Saturday 13th & Sunday 14th Jan – Gym Closed for CrossFit Seminar (No more LV1 seminars until July!)

Workout of the Day – Friday

A) Find a Heavy single front Squat

B) 3 Rounds for time:
1 Length front rack walking lunge kb 24/20kg
15 Shoulder to overhead
10 Chest to bar pull ups

C) 3 rounds for quality:
45 second right side plank
45 second left side plank
10 Full GHD or Nordic curls
60 seconds rest

Workout of the Day – Saturday

A) “Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

Weekend Workouts

Yoga for Athletes, Saturday 1-2pm

Yoga is on this weekend, come on down for some end of year mobility funsies. Let’s be honest, we could all do more in that respect and as with everything, consistency is key. So don’t wait until January, or any specific date, to start forming new habits or get into a new routine – the time is now!

Workout of the Day – Friday

A) Every 30 seconds for 8 minutes:
1 Power snatch – As heavy as form allows

B) 10 x 30 seconds on : 30 seconds off:
Max rep burpee

C) 3 Rounds of:
60 seconds plank
30 second right side plank
30 seconds left side plank

Workout of the Day – Saturday

A) Gymnastic Strength:
A1) Strict pull-ups: 4 x 4
A2) Strict dips: 4 x 4
A3) GHD sit-ups: 4 x 4
* Conduct all t the tempo 2 seconds up, 1 second hold, 2 seconds down tempo.
*Add weight as needed

B) For time:
Buy-in with 50 double unders
Then, 3 rounds:
6 Squat clean 70/50kg
6 Strict dips
6 Strict pull up
Then, buy-out with 50 double unders

Member Appreciation Week – Day 5


Food, coffee…pizza! BOOM!

To end Member Appreciation Week we are providing some tasty treats for all the classes today.

The morning crew will be met with a breakfast snack of coffee and pastries, midday classes will have a refreshing smoothie to kick start their afternoons and the evening classes get a pizza feast!

Come on down and celebrate! You guys and gals are AWESOME! Thank for you a fantastic year, and bring on 2018!


Yoga for Athletes, Saturday 1-2pm

Christmas schedule info – this class is running on Saturday 23/12 and 30/12, come in for a bit of
downtime during the holidays!

This week we are going to focus on the shoulder, the most mobile joint in the body.

Overhead mobility is a limiting factor in CrossFit movements such as handstands, muscle-ups, overhead squats & snatches…most things really!

Restrictions can result from a number of factors including lifestyle and posture, as well as compensatory movement patterns due to injury, to name but a few.

We’re going to mobilise the shoulder joint with a view to lengthening and strengthening the surrounding soft tissues that give it stability – why not take some of these exercises and integrate them into your warm-up or cool-down at the gym?

A yoga practice should be well-rounded, as such we’ll be sure to also engage the usual major muscle groups, and move the spine in its various directions. Christmas jumpers optional.

See you there, and if I don’t – happy Christmas!


Workout of the Day – CrossFit

A) 8 minute EMOM
2 Push press + 1 Split jerk
*Warm-up to a challenging weight to use throughout the EMOM

B) 8 x 30 seconds on : 1 minute off
Row/Airdyne max effort
*Score is total calories over the 8 intervals

C) 3 rounds for quality:
10 Full GHD raises or Nordic curls
45 second plank
25 Ab-mat sit ups
45 second plank

On the eighth day of crossfit, my coaches gave to me…


Box Notices

– No MetCon, Structural Strength or Weightlifting Club during the 12 days
– Christmas Party on Friday 15th, in the evening!
– No Open Gym on Tuesday 12th December due to photo shoot, no classes affected.


Workout of the Day – CrossFit

Day 8 – Chosen by Coach Tom for carrying sandbags like a boss –

“Dallas 5”

5 minute AMRAP of: Burpees
1 minute: Rest
5 minute AMRAP of: 7 Deadlifts 70/50kg + 7 Burpees
1 minute: Rest
5 minute AMRAP of: Turkish Get Up 18/12kg (Alternating arms)
1 minute: Rest
5 minute AMRAP of: 7 Snatches 35/25kg + 7 Push Ups
1 minute: Rest
5 minute AMRAP of:: Calorie Row

On the seventh day of crossfit, my coaches gave to me…

High Fives! – After today you pass the halfway mark of the 12 Days of CrossFit!


*Remember, No Weightlifting Club today, we have regular classes at 10am and 11am!*

Workout of the Day

Day 7 – Chosen by Hannah Borel

“Regionals Event 1 , 2017”

For time:
1,200m Run
Then 12 Rounds:
4 Strict HSPU
8 Chest to bar pull-ups
12 Air squats

Super RX is with a weight vest!

On the fifth day of crossfit, my Coaches gave to me…


Yoga for Athletes, Saturday 1-2pm

By the time we get to Saturday, your body’s likely going to be shot and your CNS fried, particularly if you’ve been doing all of the Christmas workouts so far. Therefore, we’re going to take it super chill in this week’s yoga practice.

We’re going to stretch out some of the major muscle groups that will have taken a beating (shoulders, hip flexors, quads) and move the spine in various directions before you get to enjoy a progressive muscle relaxation. If you’re not sure what that is, you can read more about what it entails here. Please bring adequate layers, perhaps a thin blanket even, to make sure you stay nice and warm throughout.

Use this class as an opportunity to hit the reset button ahead of week 2 of the 12 days, to give both your body and your mind a chance to recover – you won’t regret it!

See ya there!


Workout of the Day

Day 5 – Chosen by Coach Anke

“Games Triple G”

For time:
100 Pull-ups
80 Wall Ball sit-ups 9/6kg
60 Pistols
40 Calorie wow
20 Single arm push presses (heavy!)