Tag Archives: wall ball

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

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

A big thank you to this ‘cool as ice’ coach…

We want to take a moment to thank Dan.

Apart from being one of the coolest mofo’s out there (he really needs to be a model for aviators), Dan is a top notch Gent and a valuable member of our team.

Dan has an amazingly calm and optimistic attitude which he applies to everything he does. He has a relentless drive to improve himself, be that training, or helping people, or studying movement and nutrition. He seems to be constantly at work, which is infectious to the people around him and makes him a rockstar of a colleague to work with.

Dan works a lot with our beginners in the No Excuses Challenge and a large part of them making the transition from CrossFit newbies to regular class participants, who immediately integrate themselves into the community, is down to this man. We get regular feedback than Dan is doing a stellar job, always going the extra mile to make sure people are having fun and learn as much as they can.

Dan has also done a lot of work representing the gym at competitions such as Rainhill Trials and Tribal Clash. He has become known for being the calming influence on those around him and someone to rely on to keep you motivated!

So, we want to give a massive THANK YOU to Mr Fitness being a bloody great guy!

We would be remiss for also not offering a even bigger CONGRATULATIONS to Dan and Jorge for tying the knot this weekend!

Box Brief

  • 8am Classes – We are trialling some 8am CrossFit class times on Tuesday’s (31st Oct, 7th Nov, 14th Nov) and Friday’s for the next 3 weeks (3nd Nov, 10th Nov, 17th Nov)

Workout of the Day – CrossFit

A) Back Squat: 3 x 5, across
Add 2.5 to 5kg from your last squat session

B) Bench Press: 3 x 3

C) In 10 minute complete as many rounds and reps as possible of:
20 *Wall Balls 9/6kg
100m SPRINT!
*Must be performed unbroken
*If you drop or rest then the set starts from 0 reps

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!

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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

Rack position

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A good rack position is always a useful thing.

Workout of the Day:

A: As many rounds as possible in 20 mins of:

5 Power cleans 65/45kg
10 Toes to bar
15 Wall ball 9/6kg

B: Work on your gymnastics skills

TCF’ers competing this weekend!

This weekend see’s the London Throwdown take place and two of our own will be there to compete, Sam and Joss. Good luck guys! Go out and smash it!

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Below is a short TED talk by Stephen Guyenet and he talks about the history of the American diet and he gives a great insight into how we have run into the health problems many face today.


Workout of the day

A: Snatch
– 6-9 sets of 2 reps
– Use 80-90% 1RM

B: 3 rounds of:
1 minute – Max rep Wall balls 9/6kg
1 minute – Max rep Power clean 40/30kg
1 minute – Max cal Row
Rest 1 minute between rounds 1 and 2
Rest 2 minutes between rounds 2 and 3

– Aim to maintain your score each round

Welcome back!

Today the schedule returns to normal with classes at 07:00, 12:30, 17:30, 18:30 and 19:30


Happy New Year to everyone and welcome to 2012! This year is set to be a big one at Thames Crossfit and we have events of all kinds in the pipeline.

As we head into 2012 what do you have any Crossfit related New Years resolutions? Maybe its to train an extra once or twice a week, perhaps its to really start working hard at your goal on the goals board, or maybe its just to keep doing what your doing….getting faster, stronger and fitter whilst having a good time!


A couple of notices:
The Foundations Course starting on the 9th January is full. However we have started taking names ready for the following course beginning on the 23rd January. If you have any friends or family who are looking to kick start their health and fitness in the New Year be sure to mention us!

Its nearly time for Thames Crossfit’s 2nd Birthday! We will be having some form of celebration (probably away from the gym for a change of scene!) towards the end of January, more details will be announced soon.


Workout of the day
20 minute AMRAP
2 Muscle-ups
400m Run
12 Wall ball 9/6kg

Christmas WOD

We loved the ’12 Days of Crossfit’ so much we thought we would do a workout to commemorate the event, it is Christmas after all!…This is our present to you!

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Christmas Workout
– Perform the following in the style of ’12 Days of Christmas’ song e.g. 1 Thruster…2 Front squats, 1 Thruster…3 Power cleans, 2 Front squats, 1 Thrusters etc

1 Thruster 60/40kg
2 Front squats 60/40kg
3 Power Cleans 60/40kg
4 Over-the-bar burpees
5 Chest-to-bar Pull-ups
6 Push-ups
7 Toes to bar
8 Box jumps 24/18”
9 KB Sumo-deadlift-high-pulls 24/16kg
10 KB Swings 24/16kg
11 Wall-ball 9/6kg
1-200m run

Kelly

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Keep your chest up and a good lumbar curve on your squats today like Joe!

The weekends are made for the heroes…Helton last week and Kelly this week. A tasty triplet to get your weekend kicked off the right way. As a bonus, we get to use our new wall ball targets. See you at 10!

Workout of the Day:

“Kelly”

5 rounds:
400m run
30 Box jumps 24/18
30 Wall balls 9/6kg

Summer weekend in the Park

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Don’t forget, our next park WOD is this weekend (21st Aug) at Hyde Park. Click here for more details and to RSVP.

Good luck to all of those competing in CrossFit competitions this weekend in Manchester and London.

Workout of the Day:

3 Rounds for time of:
10 Push press 40/25kg
15 SDHP w/ KB 24/16kg
20 Knees to elbows
25 Wall ball 9/6kg
30 Burpees
35 Box jump 24/20 or 18″