Tag Archives: weightlifting

Breakfast frittata recipe & Workout of the day for Weds 14th March

Breakfast Frittata

Those of you who follow Coach Milo on Instagram may have seen his various breakfast frittata’s, usually they are dripping with cheese. This is not quite a Milo special, but feel free to adjust the ingredients to suit your taste.

These breakfast frittata’s are great for those of you who need a quick morning feed. Just make this on a Sunday evening and it will last anywhere from 3-6 days (depending on how big you like you portions)

Ingredients for 4-8 servings
1 Bundle asparagus, diced
200-250g button mushrooms, sliced
1 Red bell pepper, diced
1 Yellow bell pepper, diced
Coconut oil spray
1/2 pound bacon
18 eggs, whisked
1 teaspoon garlic powder
1 teaspoon salt
1/2 teaspoon red pepper flakes
1/4 teaspoon black pepper
*From PaleOMG

Instructions

– Preheat oven to 200 degrees C. Grease a large baking dish.
– Place chopped vegetables on a baking sheet, lightly spray with coconut oil, then place bacon on top of vegetables, covering as many vegetables as possible.
– Place in oven to bake for 30-35 minutes, until bacon is slightly crispy.
– Turn oven down to 170 degrees C.
– Remove bacon from baking sheet and chop into pieces. Place bacon and vegetables in the greased dish.
– In a large bowl, whisk together eggs, garlic powder, salt, red pepper flakes and black pepper until completely combined.
– Pour the egg mixture over the vegetables and bacon and mix to combined.
– Place in oven to bake for 35-40 minutes, until the middle is cooked through and no longer jiggly.


Workout of the Day – CrossFit

Peform @ 70 – 80% effort

For time:
1km Row
10 Muscle-ups
30 Kettlebell swings 32/24kg
50 Box jumps 24/20
30 Kettlebell swings 32/24kg
10 Muscle-ups
1km Row

Workout of the Day – Weightlifting

A) Cleans: 4 x 2 @ 82.5%

B) Front squats: 4 x 2 @ 85%

C) Push Press: 3 x 3@ 80-85%

D) RDL’s: 3 x 8

Open 18.3, Yoga for Athletes & Weightlifting Club

The third Open workout is almost here! We look forward to seeing you at the gym on Friday to crush it!

Workout 18.4 – March 15-19
Workout date: Friday 9th March (all classes)
Theme of the workout: Be your own Superhero – Dress as your favourite Hero!

Workout 18.5 – March 22-26
Workout date: Friday 21st March (all classes)
Theme of the workout: End of Open Party

Read more about the themes for each week here, or you can read our Open FAQ.


Yoga for Athletes

This week will see us complete our first 8 week cycle, which means it’s time for another restorative class. We’ll flow through a short sequence of yoga asana (yoga postures) to stretch out those sore muscles post 18.3, following which your teacher Christine will introduce you to the practice of yoga nidra, also known as yogic sleep.

It’s a powerful and deeply relaxing type of guided meditation. Yoga nidra can be described as the state of consciousness that lies between wakefulness and sleeping. The practice usually begins with a body scan and specific breathing in order to trigger the body’s relaxation response, which is key for optimum recovery. Yoga nidra also includes imagery and/or visualisation to tap into the feeling state of the mind. As you drop more and more deeply into a state of ‘lucid sleeping’, your brainwaves begin to change. For more information on brain activity and stages of relaxation during yoga nidra, please click here.

Temperatures are on the rise, but please do bring adequate layers, or a thin blanket even, to make sure you stay nice and warm.


Workout of the Day – Friday

CROSSFIT OPEN 18.3

The workout is released by CrossFit HQ sometime in the middle of the night, so we will just have to wait until we wake up to find out what it is. You will be able to find the workout on the CrossFit Games website.

Workout of the Day – Saturday

TBC based on what Open 18.3 involves.

Workout of the Day – Sunday, Weightlifting Club

A) Cleans: 4 x 2 @ 80%

B) Front squats: 4 x 2 @ 80-85%

C) Push press: 3 x 5 @ 75-80%

D) Pull ups (weighted if necessary): 3 x 5

Workout of the day for Weds 7th March – Peanut Butter Smoothies & Bench Press!

Coach Alice made some killer smoothies at last weeks 18.2 Open workout. If you want to make your own we have three recipes you can try out.

Just grab the ingredients and wack it in a blender!

Recipe 1 – Chocolate & Peanut Butter Protein Smoothie

Ingredients for 1-2 smoothies:
1 large banana (sliced and frozen is great!)
3 tbsp cocoa powder (unsweetened)
170g Greek Yogurt (flavored or unflavored)
¾ cup skim milk (or your favorite kind of milk or milk substitute)
1 tbsp honey, maple syrup, or agave
1 tbsp peanut butter
1 scoop chocolate protein powder

Recipe 2 – Peach & Peanut Butter

Ingredients for 2-3 smoothies:
4 ripe bananas (small, frozen, chopped)
1 cup peaches (chopped, frozen)
2–3 ice cubes (chopped)
¼ cup + 2 tbsp peanut butter
1 ½ tsp vanilla
1 dash cinnamon
1 dash nutmeg

Recipe 3 – Ultimate Peanut Butter Smoothie

Ingredients for 1 smoothies:
½ cup almond milk or other milk alternative (unsweetened)
1 scoop of protein powder (chocolate or vanilla flavored)
2 tbsp of peanut butter
1 handful of fresh baby spinach
1 medium sized ripened banana
¼ cup water
½ cup ice cubes


Workout of the Day – CrossFit

A) In 15 minutes complete 50 reps of bench press
*You choose the load

B) 8 Rounds of:
200m Run
8 Dumbbell hang power cleans (Unbroken!)
8 Toes to bar
30 seconds rest

Workout of the Day -Weightlifting Club

A) Snatch + Hang snatch: 8 x 1+1 @ 75-80%

B) Snatch deadlift: 4 x 2 @ 110-120% of snatch

C) Back squat: 5 x 2 @ 80-85%

D) Dumbbell strict press: 3 x 6 @ RPE of 8

CrossFit Open 18.2, Weekend Workouts & Upcoming Events

CrossFit Open Workout 18.2 & Coach Alice’s Smoothie Bar

After last weeks griptastic lung buster, what will Dave Castro have for us this week?!

Bench press and pistols, it just has to be?!

Workout 18.3 – March 8-12
Workout date: Friday 9th March (all classes)
Theme of the workout: Total Blackout – Interpret this as you will

Workout 18.4 – March 15-19
Workout date: Friday 9th March (all classes)
Theme of the workout: Be your own Superhero – Dress as your favourite Hero!

Workout 18.5 – March 22-26
Workout date: Friday 21st March (all classes)
Theme of the workout: End of Open Party

Read more about the themes for each week here, or you can read our Open FAQ.

There is still time to register for the CrossFit Open just head over the CrossFit Games website.

Yoga for Athletes, Saturday 12:30 to 13:30

We’re fast approaching the end of our first 8 week cycle. This Saturday will mark the second to last week of the current programme, which means it’s time for another midline sesh.

Expect all sorts of plank variations plus a pranayama and more postures to get those deep core muscles such as the transverse abdominis to work. Yay!

Click here to learn more about the role of the diaphragm in regards to your core strength.


Workout of the Day – Friday

CROSSFIT OPEN 18.2

The workout is released by CrossFit HQ sometime in the middle of the night, so we will just have to wait until we wake up to find out what it is. You will be able to find the workout on the CrossFit Games website.

Workout of the Day – Saturday

TBC based on what Open 18.2 involves.

Workout of the Day – Sunday, Weightlifting Club

A) Snatch + Overhead squat: 8 x 1+1 @ 75-80%

B) Back squat: 5 x 1 @ 80%

C) Reverse grip bent over row: 3 x 8 @ by feel

D) Plank holds front + sides: 3 x 20 secs per side w/20 sec rest in between

Workout of the day for Weds 28th Feb – Heavy deadlifts!


Workout of the Day – CrossFit

A) Deadlfit – Build to a heavy single for the day

B) For time:
800m run/1 km Row
75 Double unders
30 Kettlebell swings 32/24kg
75 Double unders
800m run / 1 Km Row

Workout of the Day – Weightlifting Club

A) Power clean: 6 x 2 80-85%

B) Front squats: 4 x 4 @ 75-80%

C) Seated one arm dumbbell press: 4 x 6/6 @ by feel

D) Pull ups (weighted if needed): 3 x 5 reps

Upcoming Events & Weekends Workouts – CrossFit Open 18.1

Hot damn! CrossFit Open 18.1 is nearly here!

During all classes tomorrow we will be taking on the first Open workout of the year.

Incase you forgot the plan for the next 5 weeks….

Workout 18.1 – Feb 22-26
Workout date: Friday 23rd Feb, (all classes)
Theme of the workout: Pretty in Pink

Workout 18.2 – March 1-5
Workout date: Friday 2nd March (all classes)
Theme of the workout: Smoothie Bar

Workout 18.3 – March 8-12
Workout date: Friday 9th March (all classes)
Theme of the workout: Total Blackout

Workout 18.4 – March 15-19
Workout date: Friday 9th March (all classes)
Theme of the workout: Be your own Superhero

Workout 18.5 – March 22-26
Workout date: Friday 21st March (all classes)
Theme of the workout: End of Open Party

Read more about the themes for each week here, or you can read our Open FAQ.

There is still time to register for the CrossFit Open just head over the CrossFit Games website.


Workout of the Day – Friday

CROSSFIT OPEN 18.1

The workout is released by CrossFit HQ sometime in the middle of the night, so we will just have to wait until we wake up to find out what it is. You will be able to find the workout on the CrossFit Games website.

Remember the theme this week is ‘Pretty in Pink’, so done some pink attire and come and smash the workout.

Workout of the Day – Saturday

TBC upon the announcement of Open 18.1

Workout of the Day – Sunday, Weightlifting Club

A) Cleans – Build to a heavy single for the day.

B) Strict press- Build to a heavy single

C) RDL’s – 4 x 6@ by feel

Upcoming Events & Weekend Workouts

The CrossFit Open, Feb 22nd to Mar 26th

Yes, it’s nearly CrossFit Open time!

Unsure of what the Open is? Then check this out…

…and then read THIS BLOG POST.

The Open is for everyone and anyone and it’s some of the most fun you can have doing CrossFit!

We will be joining CrossFitter’s worldwide to complete 5 workouts over 5 weeks that we will perform during Friday’s classes at the gym. Each Friday we will have a theme to make the day even more enjoyable. The schedule for the 5 weeks is as follows:

Workout 18.1 – Feb 22-26
Workout date: Friday 23rd Feb (all classes)
Theme of the workout: Pretty in Pink

Workout 18.2 – March 1-5
Workout date: Friday 2nd March (all classes)
Theme of the workout: Smoothie Bar

Workout 18.3 – March 8-12
Workout date: Friday 9th March (all classes)
Theme of the workout: Total Blackout

Workout 18.4 – March 15-19
Workout date: Friday 9th March (all classes)
Theme of the workout: Be your own Superhero

Workout 18.5 – March 22-26
Workout date: Friday 21st March (all classes)
Theme of the workout: End of Open Party

Read more about the themes for each week here.

T0 register for the CrossFit Open just head over the CrossFit Games website.



Yoga for Athletes, Saturday 12.30-1.30pm

We’re in week 4/8, so halfway through the current cycle, and therefore you get a well-deserved snooze this Saturday – in other words, it’s time for a progressive muscle relaxation after a short restorative practice. To find out more about this type of guided relaxation, please click here.

It’s bound to be chilly this weekend, and as you will be still for a good part of the class, please layer up appropriately – wooly socks, a big scarf, a hat…perhaps a blanket even. Bring whatever you need to stay nice and warm throughout, and treat yourself to a hot bevvie afterwards


Workout of the Day – Friday

A) Every 2 minutes, until failure:
9 Thrusters 40/30kg
15 Double unders
9 Chest to bar pull-ups
15 Double unders

Workout of the Day – Saturday

A) “Tailpipe”

3 Rounds each for time, of:
P1: 250m Row
P2: Double kettlebell front rack hold 24/16kg

B) With a partner I go you go for max team reps of each:
4x 30sec work/30sec rest: Dumbbell strict press
– Rest 2 minutes –
4x 30sec work/30sec rest: Dumbbell push press
– Rest 2 minutes –
4x 30sec work/30sec rest: Burpee
– Rest 2 minutes –
4x 30sec work/30sec rest: Push-up
– Rest 2 minutes –
4x 30sec work/30sec rest: Kettlebell swing

Workout of the Day – Sunday, Weightlifting Club

Deload Week

A) Clean + high hang clean: 6 x 1+1 @ 75-80%
B) Strict press: 3 x 3 @ 75-80%
C) Push press: 3 x 2 @ 80%
D) RDL’s: 4 x 6@ by feel

Workout of the day for Weds 7th Feb – Strongman & Weightlifting Club


Workout of the Day – CrossFit

Strong Man day

A) Build to a heavy single length yoke carry

B) 10 Rounds For time:
5 Deadlifts (heavy, but unbroken)
100m Sandbag carry

Workout of the Day – Weightlifting Club

De-load week

A) Snatch pull + snatch: 6 x 1+1 @ 75%

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

C) Front squat: 3 x 2 @ 75-80%

D) Bent over row: 3 x 6 @ by feel

Workout of the day for Weds 31st Jan – Gymnastics Skills


Workout of the Day – CrossFit


Part of today’s gymnastics skill work is handstand walking.

Many of us struggle to walk in a straight line (especially after a long week) nevermind walking on our hands, so what options do we have if we are still working on our handstand walking skills?…

Check out these progressions and try them in today’s session!…


A) Gymnastic Skills

A1) Every minute for 12 minutes, alternate between:
Minute 1: 4 Muscle-ups + 2 Strict ring dips
Minute 2: 20 Hollow rocks

A2) Every minute for 12 minutes, alternate between:
Minute 1: 3-5 Bar muscle-ups
Minute 2: 10 Toes to bar

A3) Every minute for 12 minutes, alternate between:
Minute 1: 1 Length handstand walk
Minute 2: 2 Lengths heavy farmers carry

Workout of the Day – Weightlifting Club

A) Clean doubles: 6 x 1+1 @ 80-85%
B) Strict press: 3 x 3 @ 80-85%
C) Push press: 3 x 2 @ 80-85%
D) RDL’s: 4 x 6 @ by feel

Upcoming Events & Weekends workouts

Beyond the Workout – This Friday!

Once a month we will be holding a special evening called ‘Beyond the Workout‘ which aims to get us all together and have you guys, our members, take the reigns.

Join us today for the following schedule…

Beyond the Workout

1730 to 1815 – Train the Trainer
1830 to 1945 – Skill Training
1945 to 2015 – Team WOD
2015 onwards – Q/A session, complete with some food and drinks.

17:30 to 18:15 – Train the Trainer

This is a chance for the coaching team to get together and share and expand their knowledge with the rest of the team. The gym will be open as normal for Open Gym and for anyone wanting to come down and warm-up ready for what is coming up.

1830 to 1945 – Skill Training

During this session we invite you to come and spend 75 minutes dedicated to working on a range of skills. Each month we will select 3 different movements, from rope climbs and double unders, to snatches and muscle-ups, with the coaches split into small teams to work with the groups. You can rotate through the groups as the evening progresses or spend the whole time working on that one movement.

All our coaches on hand to give you help and advice!

1945 to 2015 – Team WOD

We will round of the skills session with a fun team workout! Fist bumps, high fives and sweaty hugs are mandatory!

2015 Onwards – Q/A session, food & drinks

After the sweat has dried Coach Hannah will give a short talk on how she prepares (both mentally and physically) for competitions. Pizza and beer will also be on hand!

Docklands Throwdown – Next Saturday 3rd Feb, 9am to 12pm

Reebok CrossFit Thames V Royal Docks CrossFit V CrossFit 1864 in a pairs Throwdown.

Join us and our neighbours as we decend on Royal Docks CrossFit for a friendly throwdown. The event kicks off at 9am and runs to 12pm with food and drinks afterwards.

The throwdown is a same sex pairs events with both a RX and a Scaled divisions, so there is something for all levels.

Find a team mate and sign-up via the poster on the whiteboard at the gym.


Yoga for Athletes, Saturday 12.30-1.30pm

The main purpose of our weekly yoga class is to help you recover better from your training at the gym, and to align the practice, it is now following a cyclic pattern, similar in principle to a CrossFit programming cycle.

The first 8 week cycle started last Saturday, and is laid out as follows:
Week 1 – Legs & lower body
Week 2 – Shoulders & upper body
Week 3 – Midline
Week 4 – Relaxation
Week 5 – Legs & lower body
Week 6 – Shoulders & upper body
Week 7 – Midline
Week 8 – Relaxation

As with everything, consistency is key, and the more regularly you attend, the more benefit you'll get from the practice. While there will be an element of repetition to provide continuity, i.e. they will build upon one another, they are sequenced as individual classes, so don't worry if you have to miss one because life gets in the way.

This Saturday marks week 2, and as such we'll be focussing on the upper body, releasing the neck and shoulders to help with posture and overhead mobility.


Workout of the Day – Friday

A) 3 Rounds for focus:
12 Pistols
30-60 Double unders

B) 3 Rounds for quality:
3 Rope climbs
60 Second plank

C) Inversion Progressions and Play Time

*Remember we have Beyond the Workout tonight! Come and join us!

Workout of the Day – Saturday

A) In Teams of 3:
5 Rounds:
30 Strict pull-ups
30 Thrusters 40/30kg

– Rest for 3 Minutes –

3 Rounds
30 Handstand Push Ups
75 Double unders

– Rest for 3 Minutes –

100 Snatches 40/30kg
*10 Rep minimum unbroken or 10 burpees for all team members

Weightlifting Club – Sunday

A) Clean doubles: 6 x 1+1 @ 75-80%
B) Strict press: 3 x 4 @ 75-80%
C) Push press: 3 x 2 @ 75-80%
D) RDL’s: 4 x 6 @ by feel