Tag Archives: yoga

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

Yoga at CrossFit Thames

We believe in a well-rounded approach to fitness, and as such we offer a weekly
yoga class specifically designed to complement your training at the gym.

To get the most out of your workouts and maximise those gains, adequate recovery provisions are essential – our qualified yoga instructor takes you through a one hour practice that will leave you feeling more supple, as well as deeply relaxed.

A yoga class is more than just a mobility session – the practice of yoga asana (the postures) and pranayama (breathing exercises) aims to gently bring you into a parasympathetic state, thus promoting recovery.

For more information on the correlation between training and the state of your nervous system, please click here.


– Need more reasons as to why you should make a regular yoga practice part of your
training regime?
– Improve proprioception (i.e. joint position and motion in space) and body
awareness
– Develop an awareness of what it means to move well and within a healthy
range of motion for your body, and how to work with restrictions and compensatory patterns
– Prevent injury
– Learn to breathe mindfully and practice different techniques, including abdominal breathing, which you can then apply in your workouts, for example during lifting sessions

This class is suitable for everybody including complete beginners – no previous experience necessary, and no, you do not need to be able to touch your toes!

Please check our schedule for class times. For further information about yoga and your teacher Christine, please visit www.yogishapes.com

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

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