All posts by Dan Thomas

SMART Goals. The How & Why!

Results start by setting a strong goal.

Chances are, you have set goals for yourself in the past. These could be work goals, relationship goals, financial or home organisation goals. You may have even set health and weight loss goals recently, but how many of these did you follow through with? The truth is, many health and fitness goals go unrealised. Often this isn’t a reflection on the person setting the goal, but rather the type of goal setting used.

S – specific

Try to be specific about what you want to accomplish. Setting yourself a clear target will give you something to work toward. Your target may be a certain weight (although we don’t overly recommend this one) or maybe it’s locking down a certain gymnastic skill. Or it could be something completely different like fitting into an item of clothing or competing in a specific triathlon.

M – measurable

All goals should be easily measured or quantifiable, so you know where you’re at. Break these down into smaller groups: write a few short-term and long-term objectives, and tick them off as you meet each one. Stick at it, and as you notice more and more ticks your confidence will grow.

A – achievable

The point of a goal is to extend yourself beyond your current capabilities, so set a goal that you will have to work hard to achieve. However, setting a goal that is unreasonable will only leave you unmotivated when you fall short.

R – realistic

There are things that are outside the realm of possibility for some of us, no matter how hard we try. Setting goals which are unrealistic can result in a huge blow to our confidence. Rather than putting immense pressure on yourself to achieve a huge (and unreasonable) goal, break it down into simpler and more realistic goals.

T – timeframe

Goals need to be achieved within a set timeframe, otherwise they’ll become distant memories. A long-term goal should be broken down into smaller goals to keep you going. These little triumphs will help keep your motivation in check, as well as improve your confidence.

Have we got you feeling motivated to set some goals? Great! We have one more piece of advice for you. Consider the three different kinds of goal setters:

  1.  Those who ponder their goals and action plans, but don’t write them down.
  2.  Those who write down their goals and action plans, but don’t review them, or their progress toward them.
  3.  Those who write down their goals and action plans, and regularly review them and their progress.

We’re sure you can guess which type of goal-setter is most likely to succeed. With this in mind, we encourage you to set aside half an hour of your time, consider your goals and action plans, and write them down.
Then schedule a 15-minute meeting with yourself each week to review these goals. Need help? Talk to a coach who can help you and hold you accountable! You’ll be achieving them in no time!


Wednesday

1) Back squats
Build to a heavy single for the day
2) Power clean
4 x 1@75-80%
3) Clean pulls
3 x 3@105%
4) Tall jerk
4 x 3@70-75%

Sunday

1) Front squats
Build to a heavy single
2) Snatch pull overs
4 x 2 @70-75%
3) Push press
4 x 2@80-85%
4) Chin ups
4 x #

Mid Year Goals Re-assessment! – Coach Milo

Hey team!

If you are anything like me then you’ve been asking yourself where this year has gone already! Seriously.. does anyone have an answer for this ?!

Yes, we’re halfway through, but rather than panicking about your unfulfilled ‘new year new you,’ allow us to introduce a new concept: the mid-year resolutions.

It’s easy to get to July and start fretting about what you’ve done (or not) so far. So, if you’re finding yourself nervously saying, “Wow! This year is just disappearing before our eyes!” to people a little too often, now’s the time to take stock.

Here are some tips that will help you turn anxiety about the year being half over into productive thoughts, so you can leap forward into the next few months with confidence, joy, and energy.

1. It’s not over yet!

Yes, it’s a bit “glass is half full,” but there’s something to be said for taking a positive spin on things. If you feel like you accidentally misplaced six months, look on the bright side: you’ve got another six months to go! That’s another six months to learn a new skill, get that muscle up, master your form with your snatches or finally start working on your mobility like you’ve been talking about. Think about what you’ve achieved so far – maybe you can finally do an unassisted chin-up or have double unders cracked – and then, think about how much further you can push yourself with another six months of commitment!

2. Stress less

Like the weather and taxes, there’s not much you can do about time, so try a mindful approach. Sit down and take stock of everything and consider why the year “running out” freaks you out so much. Don’t beat yourself up about letting stress get to you because it happens to the best of us. Making a mid-year resolution will help you feel like you’re taking back control and quiet that little voice of self-doubt. Take comfort in the fact that little changes can help get you back on track.

“YOU’RE NOT TRYING TO MATCH ANYONE ELSE’S GOALS OR DREAMS. YOU’RE MAKING THESE CHOICES FOR YOU. “

3. Turn the pressure down

It’s okay to get halfway through the year and feel a bit like you’ve lost control of your goals. But look on the bright side: there’s less pressure from other people to ‘make big changes’ in July than in January. You’re not making a big New Year’s Eve announcement about everything you’re going to do right and all the ways you’ll be better, stronger or happier. You’re not trying to match anyone else’s goals or dreams. You’re making these choices for you. So sit down, think about what you really want to do and commit like no one’s watching!

4. Consider your options

You probably have a more realistic idea of what the year will be like than you did in the early hours of January 1st. Now that you’re properly in the swing of things, take some time to reassess your goals. Maybe you thought this year would be all about getting your run times down, but actually, you’ve become intrigued by heavy strength training. Maybe you committed to mastering gymnastic movements but the Oly lifts have stolen your heart!

Any time is a great time to make changes, so why not start now? Time to get focussed!


Monday

Classic CrossFit

A) 3×5 Back Squat

B) 18min. EMOM:
Min. 1) 15/12 Cal Row
Min. 2) 15 American KB Swings 32/24kg
Min. 3) 15 Wall Balls 9/6kg

Met-Con Express!

10 Burpees
_
10 Burpees
25 Push-Ups
_
10 Burpees
25 Push-Ups
50 Bodyweight Lunges
_
10 Burpees
25 Push-Ups
50 Bodyweight Lunges
100 Sit-Ups
_
10 Burpees
25 Push-Ups
50 Bodyweight Lunges
100 Sit-Ups
150 Air Squats

NO REST between sections.
– 20 Minute Cap

Tuesday

Classic CrossFit

A) 3×5 Deadlift

B) 10-15min. to get as heavy as possible…
3 Wtd Pull Ups
6 Hang Cleans
9 Front Rack Lunges Per Leg

MetCon

Every 2min. x 5 Rounds:
12/10 Cal Bike
10 DB Deadlifts 32/24kg

Every 2min. x 5 Rounds:
12/10 Cal Row
10 Alt. DB Step Ups on 20″” box 22/16kg

Every 2min. x 5 Rounds:
12/10 Cal Ski
15 DB Push Press 22/16kg

Wednesday

Classic CrossFit

Push Press (5 x Max Effort)
Put something on the bar that is about 70% effort and hit as many reps as possible.
*Superset with 20 DB Russian Twists between sets! (Left+Right=1)

15min. AMRAP:
2 Devil Press, 20/16kg (Round 1)
10 Pull Ups
4 Devil Press, 20/16kg (Round 2)
10 Pull Ups
6 Devil Press, 20/16kg (Round 3)
10 Pull Ups
8 Devil Press, 20/16kg (Round 4)

Etc and keep adding 2 reps until time runs out.

Met-Con Express!

For Time:

100 Double Unders
_
5 Rounds:
10 Push Press 22/16kg
10 Pull-Ups
_
100 Double Unders
_
5 Rounds:
10 Push Press 22/16kg
10 Pull-Ups

– 20min Cap

Thursday

Classic CrossFit

A) 3×5 Back Squat

B) 16min. EMOM:
Min. 1) Max Cal Assault Bike/Ski
Min. 2) Max Cal Row
Min. 3) Max Double Unders
Min. 4) Rest

MetCon

0-10min.
1 Round:
1000m Row
50 Russian KB Swings 32/24kg
30 Wall Balls 9/6kg

10-20min.
100 Ball Slams

20-30min.
1 Round:
800m Run
50 Goblet Squats 32/24kg
30 Pull-Ups
Finish anything early and that’s your rest.

Friday

Classic CrossFit

A) 5×3 Hang Power Clean

B) 18min. to finish…
40 Cals of choice
30 Toes-To-Bar
20 Wall Balls 9/6kg
10 Deadlifts 100/70kg
5 Muscle Ups
10 Deadlifts 100/70kg
20 Wall Balls 9/6kg
30 Toes-To-Bar
40 Cals of choice

Met-Con Express!

For Time:
200m Run
_
50 Single Arm DB Push Press 22/16kg
50 Renegade Rows 16/10kg (sets of 5 a side)
_
400m Run
_
50 Single Arm DB Push Press 22/16kg
50 Renegade Rows 16/10kg (sets of 5 a side)
_
800m Run

Saturday

Team of 2:
12min. AMRAP: (You do a round, I do a round. Tag your partner)
10/7 Cal Sprint
5 Power Snatches 60/40kg

Rest 5min.

5 Rounds: (Time CAP: 12min.)
20 Clean and Jerk 60/40kg
30 Toes-To-Bar

CF Level 2 Certificate Course – This Weekend!

Hey crew – just a final reminder that we are hosting the CrossFit Level 2 Seminar this weekend, which means that ALL classes and Open Gym are cancelled for the weekend. Get out there and get some alternative means of fitness this weekend!


Run, Swim and Metcon – August 10th

Hyde Park, The Serpentine – Start time at 10:30am

Time for some outdoor fitness! All you need to bring is your usual training gear, your swimming costume, a towel and £1 coin for the lockers.

Don’t worry if your swimming is not up to scratch, the lido has a shallow lane so you can plant your feet on the floor whenever you need!

Click Here to Register for the Event!


Gymnastics Ring Ring Strength and Stability Course – From August 7th

 

How Much? – The cost of the course will be £350 limited to 6 spots.

When Is It? – The course will run for 6 weeks from August 7th through September 14th, taking place on Wednesdays evenings at 6pm, and Saturday Mornings at 9am.
(Some dates to shift to a Friday due to gym closures)

For more information check the most recent blog by Coach James at the link below.

More About Ring Strength and Stability

Email James About Your Interest!


The Gymnastics Course – August 10th and 11th

 

Once again we will be hosting the The Gymnastics Course – A CrossFit Preferred Specialty Course here at Thames! For those of you that are keen to learn a bit more about the ins and outs of gymnastics this course is for you. There are no pre-requites to attend this seminar, so whether you’re looking to understand a bit more of how to coach a gymnastic movement, or whether you’re looking to understand how to better yourself overall, this course is an excellent source of knowledge!

Register for The Gymnastics Course!


Class Schedule Reminders

CF Level 2 Certificate Course – July 27th and 28th

Due to the CF Level 2 course, all classes across the weekend will be cancelled. This includes Open Gym, Yoga for Athletes, and CrossFit Kids / Teens.

The Gymnastics Course – August 10th and 11th

Due to The Gymnastics Course, all classes across the weekend will be cancelled. This includes Open Gym, Yoga for Athletes, and CrossFit Kids / Teens.

Yoga For Athletes

Yoga will not be running for the following dates across the next few months:

Sat 3rd August
Sat 31st Aug
Sat 6th Sept


What events would you like to see? Email james@crossfitthames.com with any ideas you have!

Strength in Depth Qualifier 1 – Deadline Approaching!

For those of you that have said you were in for Strength in Depth Origins 2019, this is a reminder that your scores for the first qualifier workout is due this Sunday July 28th. If you haven’t had a chance to attempt this one yet please do so by Friday July 26th as the gym will be closed this weekend and you won’t be able to complete it then! Submit your scores to Misty via the link below.

SID Qualifier 1 WOD Standards

Mail Misty Your Score


Wednesday

1) Power snatch + OH squat + Snatch balance
4 x 1+1@70-75%
2)Back squat
4 x 2@80%
3) Power clean + Split jerk
4 x 1 + 3 @ 60-70%
4)Tricep extensions
3 sets”

Sunday

**Gym Closed for CrossFit Level 2**

Branched Chain Amino Acids (BCAAs): Are they worth the hype? – By Sinead

After whey protein, BCAAs are perhaps the most popular supplement for gym bunnies and bodybuilders – based on the claim that they enhance muscle recovery and hypertrophy, particularly when training in a fasted state. But is there the science to back up these gain claims, or are we throwing our hard earned cash down the drain when we pick these up off the shelf?

What are they?

The branched chain amino acids are leucine, isoleucine and valine. They ‘essential’ amino acids, which means we must obtain them in our diet as we cannot make them in our body.

What do they do?

There are two key areas we focus on when talking about BCAAs and exercise: Muscle and Fatigue.

Muscle:

As amino acids, BCAAs are of course a building block for protein and therefore muscle protein. In fact they are thought to comprise up to 35% of muscle protein (see Wolfe RR 2017 and references therein). Whilst they are critical components of muscle protein, the question is whether specific BCAA supplementation can support additional muscle hypertrophy. The strongest evidence for muscle hypertrophy in response to BCAAs are studies showing that an essential amino acid plus carbohydrate mix immediately post-resistance exercise spike amino acid uptake into the trained muscles (see Wolfe RR 2017 and references therein). However, amino acid uptake is not the same as muscle protein synthesis. Moreover, such studies were rarely restricted to BCAA supplementation alone; BCAAs were typically given with a carbohydrate (sugar) dose and sometimes even as part of a complete essential amino acid dose. My suspicion is that this indicates they did not see a response without these given in parallel – because if there was an effect without these they would not have been given, as it would have been cleaner experimental conditions.

Leucine is a direct activator of the signalling pathway required for muscle hypertrophy (mTOR) and appears required for maximal mTOR activation (See Ben-Sahra and Manning2017; see Sengupta et al 2010). As such it has been suggested that this is one reason supplementation with BCAAs will support maximal muscle hypertrophy, particularly for those in a fasted state where the pathway may not be otherwise maximally activated and some studies appear to support this. However a closer look indicates the evidence for this is not robust (see Dieter et al 2016). The catch here is that leucine alone is insufficient for maximal mTOR activation – nutrients and growth factors must also be present at sufficient concentrations (See Dieter et al 2016; see Sengupta et al 2010). This indicates that whilst important, leucine supplementation alone may not be sufficient to drive hypertrophy.

Fatigue:

This is an interesting one! Tryptophan is the precursor for serotonin, which is thought to promote central nervous system fatigue in exercise. BCAAs and tryptophan are taken up into the brain via the same transporter. During exercise, the level of circulating BCAAs typically falls as they are taken up by muscles. In theory this could increase the tryptophan entering the brain and accelerate the feeling of fatigue (See Meeusen et al 2006). As such, it has been proposed that supplementing with BCAAs pre-exercise and therefore maintaining levels in circulation can reduce tryptophan uptake and therefore delay fatigue. Some studies in rodents support this hypothesis (see Cordeiro et al 2017; Falavigna et al 2012; see Meeusen et al 2006), however others do not (see Cordeiro et al 2017; see Meeusen et al 2006; Pitkanen et al 2003; see Davis et al 2000). It is worth noting that it has been suggested that there is a dose dependent effect whereby BCAAs enhance performance at low doses but above a threshold impair performance as a result of being used to produce glucose (gluconeogenesis) to sustain exercise and the resulting build up of toxic ammonia (Falavigna et al 2012). As such, it seems the jury is still out on this one!

How do we get BCAAs?

All three BCAAs are found at high levels in all animal protein sources. Whey protein is very high in each of these – in fact, BCAAs comprise 25% of the protein in whey, meaning that there are ~5g of them in 1 scoop of whey protein supplement! You can obtain a similar amount from 225g cottage cheese. Plant protein sources typically lack or are very low in at least one of the BCAAs, and so vegetarians must ensure they eat a variety of plant protein sources to consume a complete (all essential amino acids) source; combination of legumes and wholegrains will achieve this.

Should I supplement with BCAAs?

If you are eating sufficient complete protein, I would say don’t bother! And if you aren’t eating sufficient complete protein, then eat a complete protein source rather than paying money for yet another processed supplement!

The evidence indicating they drive muscle hypertrophy over and above a complete protein source is weak, and the evidence for a role in preventing fatigue is inconsistent. I would also worry that overloading with BCAAs such that the ratio of these to other essential amino acids in the body is ludicrously high could be detrimental to long term muscle hypertrophy, particularly for those eating in a heavy calorie deficit. I would worry that increasing BCAA concentration to over and above that of other amino acids that are taken up into muscles by the same transporter may mean you do not get the full complement of amino acids in the muscle and thus cannot synthesise complete proteins effectively and / or that the other amino acids become rate limiting for muscle protein synthesis. However I would highlight this is just my own musing and, as far as I am aware, has not been addressed in rigorous scientific studies. What is known, however, is that in the absence of sufficient nutrients the growth pathways are not fully activated, even in the presence of the BCAA leucine (See Ben-Sahra and Manning 2017; see Sengupta et al 2010).

There is robust scientific evidence to show that taking a complete protein source such as whey before or soon after resistance training optimises muscle hypertrophy, and so this is what I do (Tipton et al 2007 and other studies referenced therein). The theoretical time window where muscle protein synthesis is optimised post training, i.e. the so-called ‘window of gains’ is a topic for another time; there is convincing evidence it exists, but the duration of it is going to differ on physiological state, exercise type and gender etc etc etc.

As for fatigue, there is no simple quick fix – training, recovery, mindset, micronutrient availability and caloric availability all play into this. The successful athlete must address and optimise each of these and, in this case, I don’t think this supplement is a worthy support for any of these.

Continue reading Branched Chain Amino Acids (BCAAs): Are they worth the hype? – By Sinead

Run, Swim and Metcon – Saturday August 10th

Hyde Park, The Serpentine – Start time at 10:30am

Time for some outdoor fitness! All you need to bring is your usual training gear, your swimming costume, a towel and £1 coin for the lockers.

Don’t worry if your swimming is not up to scratch, the lido has a shallow lane so you can plant your feet on the floor whenever you need!

Click Here to Register for the Event!


Gymnastics Ring Ring Strength and Stability Course – From August 7th

 

How Much? – The cost of the course will be £350 limited to 6 spots.

When Is It? – The course will run for 6 weeks from August 7th through September 14th, taking place on Wednesdays evenings at 6pm, and Saturday Mornings at 9am.
(Some dates to shift to a Friday due to gym closures)

For more information check the most recent blog by Coach James at the link below.

More About Ring Strength and Stability

Email James About Your Interest!


CF Level 2 Certificate Course – July 27th and 28th

THE LEVEL 2 CERTIFICATE COURSE IS AN INTERMEDIATE-LEVEL SEMINAR THAT BUILDS ON THE CONCEPTS AND MOVEMENTS INTRODUCED AT THE LEVEL 1 CERTIFICATE COURSE.

This course is ideally suited for any CrossFit trainer serious about delivering quality coaching. Students enhance their understanding of the CrossFit methodology, program design and implementation, and they advance their skills while coaching others in movements and workouts. Students need to come prepared to be heavily engaged; each leads individual and small-group training sessions, and classroom sessions are discussion-based. Peers and instructors provide feedback and evaluation.

Sign up at training.crossfit.com
@crossfit @crossfittraining

#crossfit #crossfittraining #crossfitlevel2


The Gymnastics Course – August 10th and 11th

 

Once again we will be hosting the The Gymnastics Course – A CrossFit Preferred Specialty Course here at Thames! For those of you that are keen to learn a bit more about the ins and outs of gymnastics this course is for you. There are no pre-requites to attend this seminar, so whether you’re looking to understand a bit more of how to coach a gymnastic movement, or whether you’re looking to understand how to better yourself overall, this course is an excellent source of knowledge!

Register for The Gymnastics Course!


Class Schedule Reminders

CF Level 2 Certificate Course – July 27th and 28th

Due to the CF Level 2 course, all classes across the weekend will be cancelled. This includes Open Gym, Yoga for Athletes, and CrossFit Kids / Teens.

The Gymnastics Course – August 10th and 11th

Due to The Gymnastics Course, all classes across the weekend will be cancelled. This includes Open Gym, Yoga for Athletes, and CrossFit Kids / Teens.

Yoga For Athletes

Yoga will not be running for the following dates across the next few months:

Sat 3rd August
Sat 31st Aug
Sat 6th Sept


What events would you like to see? Email james@crossfitthames.com with any ideas you have!

OLY Programming for the Week!


Wednesday

1)Cleans
Build to a heavy single for the day
2)Tall jerk
4 x 3
3)Front squats
4 x 2@75-80%
4)Tricep work
3 sets

Sunday

1) Snatch
Build to a heavy single for the day
2) Back squat
4 x 2@80%
3) Push press
4 x 3@70-75%
4)Pull ups
3 sets

Gymnastics Ring Strength and Stability Course Pt 2 – Coach James

Hey guys! Following up from my last blog post here is a little bit more of an insight in to what this course will contain.

We will be starting out with a “test day” to see where we are at in terms of pull up and dip strength and also mobility. We will be very strict on movement standards here as we want to get a true representation of our current ability.

How the program will work

Each session you’ll be performing 2 strength exercises performed as a superset with added mobility drills in between.

eg 3 sets of
Pull up x-reps
Wall angels x-reps
Ring dips x-reps
Crab extensions x-reps

There will be 3 different sessions which will be repeated one after another increasing in difficulty as the course progresses.

There will also be added midline and stability accessory work performed at the end of each session.

We will be repeating our Day 1 test at the end of the 6 weeks and not only will you have a stronger gymnastic foundation but you will have a greater knowledge on how to maintain healthy shoulders as well as how to progress with gymnastic strength ohhh… and a good looking set of pythons haha!

How Much? – The cost of the course will be £350 limited to 6 spots.

When Is It? – The course will run for 6 weeks from August 7th through September 14th, taking place on Wednesdays evenings at 6pm, and Saturday Mornings at 9am.
(Some dates to shift to a Friday due to gym closures)

There is no specific time frame on how long it takes to get a Muscle up or knock out 30 unbroken pull ups but if these are some of you goals then this is the right path to be on!

Cheers
Coach James


Monday

Classic CrossFit

A) 3×5 Back Squat

B) Accessory Work
Pick one:
1.) HSPU practice: 50 Strict, 100 Kipping, or 10min. of practice.

2.) 3 Rounds:
1min. regular plank with plate on back
1min. side plank with DB in top hand
1min. side plank with DB in top hand (other side)

3.) “”Annie””
For Time:
50-40-30-20-10
Double Unders
Sit-Ups

MetCon Express

EMOM x 20min.
Min. 1) Max DB Floor Press 20/16kg
Min. 2) Max Pull-Ups
Min. 3) Max Double Unders
Min. 4) Rest

*Do strict pull ups for as long as possible then go kipping once you can’t anymore

Tuesday

Classic CrossFit

A) 5×3 Hang Power Snatch

B) 5min. AMRAP:
5 Chest to bar pull-ups
5 Front Squats 50/35kg
5 Chest to bar pull-ups
5 Jerks 50/35kg

Rest 1min. Repeat 3 times. Start where you left off each time. Score is total rounds

MetCon

10min. to finish…
5 Rounds:
12/9 Cal Bike
15 Wall Balls 9/6kg

10min. to finish…
5 Rounds:
12 DB Lunges 22/16kg
15 TTB

10min. to finish…
5 Rounds:

50 Double unders
25 Sit-Ups

Wednesday

Classic CrossFit

Every 3min. x 10 Rounds:
10/7 Cals of choice
10 Toes-To-Bar
*3/2/1 Power Clean (climbing)
in Remaining Time…

*3 reps for rounds 1, 2, and 3
*2 reps for rounds 4, 5, and 6
*1 heavy singles for rounds 7-10

MetCon Express

A) For Time:
100 Alt. DB Snatches 22/16kg
*EMOM 30 Double Unders

B) Tabata DB Russian Twists 16/10kg

20sec. of work / 10sec. of rest until you hit 100 reps. Left +Right +1 rep.

Thursday

Classic CrossFit

A) 3×5 Back Squat

B) 3 Rounds of :
Bulgarian Split Squat (5 reps each leg)
(Push the weight. Start with weaker leg)
*Rest 90sec.

C) 15min. AMRAP:
10/7 Cal Row/Ski
14 Front Rack Lunges 40/30kg
10/7 Cal Row/Ski
7 Man Makers 20/16kg

MetCon

10min. AMRAP:
10 Cal Bike
10 DB Bench Press 20/10kg

10min. AMRAP:
10 Barbell Thrusters
10 Push-Ups

10min. to finish…
40-30-20-10
Slam Balls
80-60-40-20
Russian Twists with 10/5kg

Friday

Classic CrossFit

A) 3×5 Deadlift

B) 10-15 Minutes of work:
For time if in your wheel house , Or for quality if need to work on these skills

10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs

“Scaling Options”
1.)
kipping one of them or both of them.
2.) 10 rounds of 3 and 3 or a doable number of reps
3.) Advanced option. Try a vest or a HSPU deficit.

MetCon Express

A) 10 Rounds For Time:
10 KB Front Squats 24/16kg
10 Toes-To-Bar

B) For Quality Not Time:
100 Single Leg RDLs with empty bar
*Every 20 reps complete 20 Sit-Ups”

Saturday

Teams of 2! I go you go style!
5 Rounds of

10 Power Snatches (Climbing)
20 Toe to bars

5 Rounds
10 Clean and Jerks (Climbing)
20 Pull Ups

5 Rounds
10 Power Cleans (Climbing)
20 Handstand Push Ups

– You MUST increase load with each set across the rounds and movements. Aka I started at 40kg with the Snatch and ended on 87.5kg for the Power cleans.
-35 Min cap

Burpees Save Lives – Charity Throwdown Details!

The day is finally upon us!

First of all we want to give all that have donated a huge thanks for everything you’ve put in for the cause! We have just hit our overall target as of yesterday and the total is still going up from there! There’s still time to donate your funds and your burpees to us coaches, so if you’re still yet to donate – get to it!

Misty has already taken payment from your account if you have registered for tomorrow’s throwdown.

If you’re late to the party or if you don’t have a partner and you want to take part you can still come down tomorrow to partake! We’re sure that there will be loose ends to be paired up 🙂

When: Saturday July 13th – Arrive for a 9:30AM start

Rough Timeline For the Day!

Event Start time Sponsor
Arrival 9:30 AM
Welcome and Brief for the day and WOD 1 9:45 Nasty
Brief and warm up for WOD 2 (includes walking to location) 10:30 Born Primitive
Brief and warm up for WOD 3 (top 2 teams in each category announced) 11:15 SBD, Jaw Grips, Reebok
Score sheet finalisation – WOD prizes and Final teams announced 12:45
FINAL – RX’D AND SCALED 13:15 Reebok and RX bars
Prizes and Photos 13:30
Day end 13:35

See you bright and early team!

More info about the Throwdown!

Take me to the Just Giving Page!


THE LEVEL 2 CERTIFICATE COURSE IS AN INTERMEDIATE-LEVEL SEMINAR THAT BUILDS ON THE CONCEPTS AND MOVEMENTS INTRODUCED AT THE LEVEL 1 CERTIFICATE COURSE.

This course is ideally suited for any CrossFit trainer serious about delivering quality coaching. Students enhance their understanding of the CrossFit methodology, program design and implementation, and they advance their skills while coaching others in movements and workouts. Students need to come prepared to be heavily engaged; each leads individual and small-group training sessions, and classroom sessions are discussion-based. Peers and instructors provide feedback and evaluation.

Sign up at training.crossfit.com
@crossfit @crossfittraining

#crossfit #crossfittraining #crossfitlevel2


The Gymnastics Course – August 10th and 11th

Once again we will be hosting the The Gymnastics Course – A CrossFit Preferred Specialty Course here at Thames! For those of you that are keen to learn a bit more about the ins and outs of gymnastics this course is for you. There are no pre-requites to attend this seminar, so whether you’re looking to understand a bit more of how to coach a gymnastic movement, or whether you’re looking to understand how to better yourself overall, this course is an excellent source of knowledge!

Register for The Gymnastics Course!


Class Schedule Reminders

CF Level 2 Certificate Course – July 27th and 28th

Due to the CF Level 2 course, all classes across the weekend will be cancelled. This includes Open Gym, Yoga for Athletes, and CrossFit Kids / Teens.

The Gymnastics Course – August 10th and 11th

Due to The Gymnastics Course, all classes across the weekend will be cancelled. This includes Open Gym, Yoga for Athletes, and CrossFit Kids / Teens.

Yoga For Athletes

Yoga will not be running for the following dates across the next few months:

Sat 3rd August
Sat 31st Aug
Sat 6th Sept


What events would you like to see? Email james@crossfitthames.com with any ideas you have!

OLY Programming For the Week!


Week 2

Wednesday

1) Snatch + Snatch balance
4 x 1+1@80%
2) Split jerk
3 x 1@90%+
3) Back squats
4 x 2@80-85%
4) Tricep work
3 sets

Sunday

1) Cleans
4 x 2@80-85%
2) Push Press
3 x 1@90%+
3) Front squats
4 x 2@80-85%
4) Pull ups
3 sets