All posts by Dan Thomas

Celebrating some of our Thames Marathon Runners! – Part 1

Not too long ago, a troop of our members have been actively pursing long distance running outside of the gym. We asked them to reflect a bit on their recent experiences with the London Landmarks Half Marathon, and the Paris Marathon and heres what they had to say about it all!

What drove you to tackle any type of Marathon in the first place?

Gabi – Every year I sign up for a half-marathon in the hope that I will train and get less bad at running (everyone that has worked out with me at least once knows how much I hate it!), in addition to losing that extra weight gained with all the usual ribs and fried chicken. That never works, because I end up not properly training for it. I always use “valid” excuses such as bad weather, too tired from work, etc to avoid practicing and they all sound super legit when I repeat them to myself on a Sunday morning! Considering London Landmarks specifically, LJ had extra charity event places and I considered it a good trial run for the Hackney Half coming in May. Also, the route looked amazing!

 

Isidro – First Marathon was Paris 2017. A couple of friends dragged me to run it. I felt it was about time after having run a few halves. My motivation was on the challenge and adventure side. Two years after and with the great experience we had, we decided to go back and do a revival. This time my aim was to try harder and better myself.

Andre – To be completely frank this marathon came out of the blue really. It was thanks to Gabi and LJ that it happened, and I am glad I joined the gang.

Ches – I decided to run the London Landmarks Half Marathon for prostate cancer, a disease that I have to deal with everyday at work. Plus every now and again I like to push my comfort zone and running a half marathon certainly does that for me.

Ally – The very first time was part curiosity of if it was within my abilities and subsequent occasions I wanted to see if I could improve my time and the result of peer pressure! Haha

What was the best and worst part about the event?

Gabi – The London Landmarks race was really well organised. The road was entirely flat and it was full of people cheering with such great energy! And another good part (other than finishing it!!!) was running the entire route side by side with Ally. Having a buddy definitely made a difference and helped us to push each other and keep going. Worst part was that, in the end, I miscalculated how many kilometers we had left. I thought we were approaching the last one and we had something like 3km more. I thought I was going to die!

Isidro 

Best: The whole experience was great. From the months of preparation, reading and learning about workouts, nutrition, injuries, sharing tips, strategies, thoughts with colleagues to the trip, the atmosphere in the city, the running show, running with thousands of people, the crowds cheering, crossing one of the most beautiful cities in the world … I could go on and on.

Worst: Long runs on cold and windy weekends.

Andre – The best part were the supporters through the whole course. It gives that extra mental boost to keep you going in the tough bits. And we had special supporters… Patricia and Shu were waiting for us in the final miles to cheer us up and take embarrassing pics 🙂

Thanks guys!!!

The worst part was probably the recovery. It took me a few days before my legs were feeling good enough for a crossfit class.

Ches – I’m not a natural runner and running doesn’t come easily to me. So the idea of running 13.1 miles is certainly a mental and physical battle for me. However, once I crossed that finishing line I felt a massive sense of achievement. I also had some great friends that ran with me, Gabi, Ally and Andre, plus a fab supporting team Shu and Paty.

Ally – The best part is the adrenaline as you pass the start line, the live music keeping you entertained along the route and strangers cheering your name as you run past.
The worst is the pain and blisters that starts around mile 8 and trying to keep optimistic that the finish line is not too far away!
Gabi and I stuck together during our last run which helped keep us motivated when all we wanted to do was walk!


Monday

A) 3×5 Back Squat

B) 3×3 Bench Press

C) 10 Minute AMRAP:
20 UB Broken Wall Balls 9/6kg
100m SPRINT!

Tuesday

Classic CrossFit

A) 5×2 Power Clean

B) 5-5-4-4-3-3-2-2-1-1
Handstand Push Up *Add deficit if possible
Hang Power Clean 70/50kg

MetCon

With a running clock:

…at the 0:00
AMRAP 6:
15 Cal AD/Ski
10 Weighted Sit ups

…at the 10:00
AMRAP 6:
100m Run
15 DB Power Cleans 20/16kg

…at the 20:00
AMRAP 6:
15 OH DB Lunges 20/16kg
10 Cal Assault Bike

…at the 30:00
AMRAP 6:
10 DB Thrusters 20/16kg
15 Burpees

Wednesday

A) Every 4min. x 5 Rounds:
25/20 Calories of choice
10 Power Snatches @50%

Round 2: 8 Snatches @55%
Round 3: 6 Snatches @65%
Round 4: 4 Snatches @75%
Round 5: 2 Snatches @85%

B) Pick One:
1.) 10 Rope Climbs (legless if possible)
2.) Farmer Carry (Single arm or double)
3.) Teams of 2 perform max sandbag over the shoulder in 7min. Shoot for “”you do 5, I do 5″” style.
4.) Partner Barbell Bicep Curls. “”you do 10, I do 10″” for 10 Rounds. Just the bar.

Thursday

Classic CrossFit

A) 3×5 Back Squat

B) 3×6-7 Seated DB Press (Same weight as last week)

C) For Time:
30 Db/Kb Thrusters 20/16kg
90 Calorie Row / Airdyne /Ski

MetCon

EMOM x 10min. (same minute)
10 Wall Balls 20/14
10 Alt. DB Snatches 22/16kg

Rest 3min.

EMOM x 10min.
Min 1 : 15/12 Cal Row
Min 2 : 50 Double Unders

Rest 3min.

10min. AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Friday

A) 3×5 Deadlift
Superset with
3x Max Rep Chin Up* (Weighted of any kind, if you are carrying around your protein shake in your pocket for after this absolute gainz WOD then that is weighted.)

*If you havent got Chin Ups you are doing the following for 3 rounds:
6-8 Supinated Barbell Row
12-15 DB Bicep Curls

B) 50-40-30-20-10
Ring Rows
Double Unders

Saturday

“”Team 3″”

3 Mile Run
3 Km Row
300 Calories Airdyne/Ski

Max Double Unders Challenge – Ends Tomorrow!

Tomorrow is your final day to make an attempt at knocking the top male and female scores off the leaderboard for our challenge of the month! Make sure you get in and get it done for a chance at winning a @reebok gift voucher ! ⁣


Burpees Save Lives – Charity Throwdown at Thames! In Support Of Macmillan

We are trying to gather as much money as possible for the Macmillan charity. We as coaches absolutely love helping people as much as we can and obviously doing fitness. So what better thing to do than combine the two ?! 🙂

When: July 13th

How: For team registrations please email Misty@CrossFitThames.com. If you just want to donate to the cause you can do so via the link to our Just Giving page below!

More info about the Throwdown!

Take me to the Just Giving Page!


Morning Express MetCon Class

As of July 1st we are going to be trialling a new class for those of you early risers that have been missing out on all the fun of the evening MetCon class.

When: Mondays, Wednesdays, Fridays from 8am – 8:45am

What: A 45 minute session where you can expect a short but effective Conditioning workout before you have to run out to get to work. This will be very similar to our existing Metcon class – high intensity workouts over varying time domains with limited rest. Simple movements to improve your muscular endurance with limited barbell work.

Why: Because – Fitness. 🙂


CrossFit Level 2 Certificate Course – July 27th to 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


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.


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

OLY Programming For the Week!


Wednesday

1) Snatch + Snatch balance
4 x 1+1@80-85%
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) Chin ups
3 sets

Burpees Save Lives – Charity Throwdown at Thames! In Support Of Macmillan

Hey Team!
So today we are super excited to announce that we will be holding a Charity Throwdown in July for you and any of your CrossFit friends!

Yup , you heard right ! We are trying to gather as much money as possible for charity. We as coaches absolutely love helping people as much as we can and obviously doing fitness. So what better thing to do than combine the two ?! 🙂

The charity we are aiming to raise over £2,500 for is going to be Macmillan.
For those of you who don’t know macmillan provides specialist health care, information and financial support to people affected by cancer. As well as helping with the medical needs of people affected by cancer, Macmillan also looks at the social, emotional and practical impact cancer can have, and campaigns for better cancer care. Macmillan Cancer Support’s goal is to reach and improve the lives of everyone living with cancer in the UK.

Cancer is something that has affected most of us in one way or another and Macmillan is a charity that we can all dig into our pockets for and try to help as much as we can.

How is it gonna work ?

It’s going to be an ANY Pairs event (RX and scaled) so theres no excuses to not get involved with your super best friend and help support and throw down with us.

When is it?

Saturday the 13th of July!





How can you get involved ?


We will have two options for you to support and get you and your super best friend into the running.

  • £20 per team entry
  • £50 per team entry with a special edition Thames tee for the event

FOR ALL TEAM REGISTRATIONS please email Coach Misty (misty@crossfitthames.com) as she will be taking care of this part of the event and making sure we know who is competing and who is getting Tees etc. We will then donate the money to the charity directly at the end of the event.

How else can we support ?

Well to incentivise you as much as possible we are bringing back the burpee pain train for the coaches !
Now, I can already hear some of you think , what are you going on about Milo ?

Let me explain.
You can donate as much as you want to help our cause AND to make it fun for you all, you can donate the same amount of burpees to a full time Coach! So for example if you donate £20 then you can nominate Coach JAMES for 20 Burpees! What more could you possibly want ? Finally some time to get some of your own back on your coaches that you “love” oh so much and still support a charity!

For these donations and for those of you not competing on the day who still want to support then we have set up a Just giving page here! 
To donate your amount of money in burpees to your favourite coach then simply comment when making your donation with the coaches name you wish to donate them to ! 🙂

We want as many of you as possible to come down and throw down with us on the day of the event if you can. Please tell your friends about it and anyone else who just wants to get some fitness and support as this event will be open to everyone and anyone!

If you cant make the event then please help support us towards our goal and in return your favourite coach can do some burpees in your honour!

We can’t wait already so please let as many of your friends know and come down , support , cheer , donate to a great cause and have some fun!
See you there!

– 

Head Coach Milo


Monday

A) 5×3 Power Clean

B) 12min. AMRAP:
5 Squat Cleans 40/30kg
10 Pull-Ups
20 Double Unders

Tuesday

Classic CrossFit

A) 3×5 Back Squat

B) 3×5 Seated DB Press

C) 5 Rounds of :
10 DB Walking Lunge (5 per side)
8 DB Push Press
10-12 Nordic Hamstring Curls (6- 8 Full GHR)

MetCon

Three rounds of:
50 Russian KB Swings24/16kg
25 Box Jumps 24/20

then,

Three rounds of:
21 Wall balls 9/6kg
21 Pull-Ups

then,

400m Single Arm Farmer Carry 32/24kg KB
1 Mile Bike (Ladies .7 miles)
400m Single Arm Farmer Carry

Wednesday

Every 7min. X 5 Rounds:
Run 400m
500m Row
10 Power Clean and Jerks 50/35kg

Round 2: 8 Power Clean and Jerks 60/40kg
Round 3: 6 Power Clean and Jerks 70/50kg
Round 4: 4 Power Clean and Jerks 80/55kg
Round 5: 2 Power Clean and Jerks 85/57.5kg

Thursday

Classic CrossFit

A) 3×5 Deadlifts
Superset with 3x max effort Weighted Pull Up (even if only a 0.5kg plate hiding in your pocket, that is weighted 🙂 )

*If you havent got Pull Ups you are doing the following for 3 rounds:
Pendlay Row 15-12-10
DB Rows 5/5

B) 5 Rounds of:
50/50m Single Arm farmers carry
5 Strict Pull Up **
20 Calorie Row/ Airdyne

**If you are working on Pull ups then do 2-3 slow and controlled negatives here
***Calories need to be a hard effort ! Aim should be AFAP each round.

MetCon

10min. to finish…
5 Rounds:
12 Cal Bike
12 Cal Row

10min. to finish…
5 Rounds:

10 Front Rack Lunges 16/12kg KBs
10 American KB Swings 32/24kg
10 Push-Ups

10min. to finish…
4 Rounds:

20 Alt. DB Snatches 20/16kg
20 Weighted Sit ups

3min. Rest between sections

Friday

A) 3×5 Back Squat

B) Bench Press
Same as last week but 50 Reps , same weight.

C)10min. AMRAP:
60 air squats
50 push-ups
40 alt. db snatches 22/16kg
30 box jumps 24/20
20 handstand push-ups
10 Jerks 60/40kg

Saturday

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

Rest 5min.

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

*If you finish before 12min. complete as many Double Unders as possible until the 12min. mark

Why should you have a Sports Massage?? – By Sue

Your alarm goes off in the morning; do you spring out of bed like a 5-year-old? Or do you swing your legs out of bed, stand up, and test your body out to see what hurts and what doesn’t? More than a treatment for injuries, a sports massage produces overwhelming benefits for athletes physically, physiologically and psychologically.

Primarily, sports massage is designed to prepare the athlete for their best performance, reduce fatigue, and relieve muscle swelling and tension. During physical activity—especially strenuous exercise—muscle tension builds up in the body’s soft tissues. Due to overextension or overuse, minor injuries and lesions occur in these tissues that can cause a great deal of pain and poor athletic performance. Generally, sports massage helps alleviate pain and prevent such injuries that greatly affect flexibility, mobility, response time and overall performance in athletic events.

Focusing in on how it can help you physically, sports massage will assist in the flow of fluids (i.e. blood and lymph), improving the mobility of the soft tissue and influencing the formation of collagen fibres. Most importantly, it can separate muscle fibres that have become adhered to one another, or to other soft tissue structures, even bones.

Physiologically, a sports massage can have two effects-the Sympathetic and Parasympathetic response.

The Sympathetic response will help to increase mental alertness leaving you feeling stimulated and ready for activity. It will result in chemical changes such as an increase in adrenaline and endorphins in the body, altering your psychological state.

The Parasympathetic response can reduce general anxiety by similar chemical responses, as tension is mechanically lessened in tissues allowing blood to flow into a greater area (thereby reducing blood pressure). As the body feels a reduction in physical tension the mind follows, bringing about a feeling of well-being. This will then trigger vasodilation to both the blood and lymphatic vessels as the smooth muscles relax; reduction in neural stimulation of muscles as the skeletal muscles relax; increased mobility of soft tissue influencing collagen fibre; and increased rate of healing.

Furthermore, one of the most common setbacks for athletes is delayed-onset muscle soreness, more commonly known as DOMS. This refers to muscle pain that typically develops several hours post-exercise and consists of predominantly eccentric muscle actions. Recent studies have concluded that sports massage may help reduce and prevent the often painful and debilitating effects of DOMS in athletes.

An Australian study involving five healthy men and women who performed a variety of new exercises, has concluded that massage played a key role in easing DOMS: “Massage was effective in alleviating DOMS by approximately 30% and reducing swelling.” Massage can reduce this though the improved blood and lymphatic system circulation that assists in the removal of metabolites and other toxins.

Heavily exercised muscles may also lose their capacity to relax. This causes chronically tight muscles, and loss of flexibility. Lack of flexibility is often linked to muscle soreness and predisposes athletes to injuries – especially muscle pulls and tears; blood flow through tight muscles is poor (ischemia), which also causes pain. A regular routine of massage therapy is very effective in combatting these effects of heavily exercised muscles. Muscular strain is a common sports-related injury with the potential to chronically impair performance when the principles of injury recognition, treatment, rehabilitation, and prevention are ignored. Preventative techniques such as sports massage can be applied in order to help avoid severe muscular strain.


Sue is planning an open day on Monday 10th June from 12 until 8.30pm.

She will be available for a chat, a consultation or a FREE 10 minute massage to try it out!!

There are also 3 massage slots available at 2pm. 3pm and 4pm.

In addition she will be bringing a selection of CBD oils including her unique Athlete blend

Any questions just shoot them over.

Email Sue for more info!


Morning Express MetCon Class

As of July 1st we are going to be trialling a new class for those of you early risers that have been missing out on all the fun of the evening MetCon class.

When: Mondays, Wednesdays, Fridays from 8am – 8:45am
What: A 45 minute session where you can expect a short but effective Conditioning workout before you have to run out to get to work. This will be very similar to our existing Metcon class – high intensity workouts over varying time domains with limited rest. Simple movements to improve your muscular endurance with limited barbell work.
Why: Because – Fitness. 🙂


Challenge For the Month – May 15th to June 15th

How many Double-unders can you do in one minute?!? ⁣

Simples! Top male and female score get a @reebok gift voucher ! ⁣


CrossFit Level 2 Certificate Course – July 27th to 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


Yoga For Athletes

Christine is embarking on a new journey to further develop her yoga knowledge and skills for the wider athletic population, and so Yoga will be cancelled for the following dates across 2019:

Sep 21st

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.


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

Now Introducing – Coach Melissa

We are proud to announce that Melissa has officially joined the coaching team here at CrossFit Thames this week!

For those of you that haven’t had the pleasure of meeting her or working with her just yet, she was born and raised in Boston, Melissa moved over to London nearly ten years ago to study for her Master’s Degree in International Relations.

She has always loved sport, having played football throughout her childhood. Her sister first introduced her to CrossFit over four years ago and she hasn’t looked back, now taking part in competitions across the UK and Europe.

Melissa is a CrossFit Level 1 Trainer. After gaining some initial coaching experience she joined Thames where she completed the internship programme. She has also taken part in the Strength Education course. She’s passionate about helping people to move well, exceed their expectations and improve their health and lives in the process.

Welcome to the team Melissa!


Wednesday

1) Back squats
3 x 1@90%+
2) Power clean + Low pos power clean + Clean
4 x 1+1+1
3) Heavy jerk dip
3 x AHAFA
4) Split jerk
4 x 2@80-85%

Sunday

1)Front squats
3 x1@90%+
2)Snatch high pull + Snatch
4 x 1+1 @70-75%
3)Push press
4 x 2@80-85%
4)Chin ups
4 x #

New Cycle is in ! Time to get STRONG! – Head Coach Milo

Hey all!

So this week coming we are kicking off strong with the new strength cycle. This is the longest cycle that we do each year and this year is no different. This years cycle is 10 weeks of pure dedication to getting as strong as possible.

We will be focusing on the big lifts. Back Squat , Deadlift. These two we will be hitting consistently throughout the cycle.
With the squat we will be Squatting twice a week and each time you squat the aim will be to add 2.5kg each time. We will however being doing it slightly different to last time. We will ONLY be going up in weight with the last set.
For example if you are starting at 70kg then you will do 2sets of 5 at 70 and then your third set at 72.5kg. Week 2 would then be 3 sets of 5 (2 sets at 72.5 and 1 set at 75kg.)
The reason we are doing this is because as a lot of you know when it starts getting heavy then it can also become quite a mental game. Its a lot easier to hit a heavy weight for one set than trying to convince yourself to do 3 sets of it especially if you have never done it before ! And also as we all know sometimes it takes a while to get going and we want to make sure you are super “warm” before you hit that bigger weight.

The deadlifts will follow the exact same pattern however will only be doing it once a week and therefore will go up by 5kg each time.

We will be working on our strict pull ups and our pressing too but in slightly different variations making it more intense as we go.

For the first 5 weeks of the cycle we will be dedicated to the building power and better positions for your power cleans then for the second half the cycle we will be doing the same for the Power snatches.

For the “WOD” element of each day we will be building up that intensity as we go. So expect a lot of short bursts WODs with 10 mins or less time caps. AKA pour gasoline on yourself and set yourself on fire. On other days when we are starting to get really heavy the focus will be on accessory work , midline and getting sweaty with EMOMS and the like so we can build that strength up and not just killing ourselves for the sake of it.

As with all the cycles each week the days will alternate so if you are on 3x a week then you will still get a dose of all the lifts and not miss out.
Wednesdays are still Oly club focus which will still be great for those of you who need some more tekkers (aka all of us 😛 ) or want to hit the Oly lifts a little more. If you are following the programming in classes however just bear in mind you may need to ease off some of the heavy squats here at time. Ask Coach Alan or Myself (Head coach Milo) on how to best approach it so you don’t over work it and kill the gain train.
For those of you who do the morning classes or the lunch time class on Wednesday each week we will be rotating through a Strong man day, A gymnastics day , An Oly Specific day and Long Team WOD day to keep it fun and get exposure to new things.

Saturdays as ever will be our long team fun days! Some complex and some just super fun and “easy”. Really love programming these for you all so make the most of them if you can. Atmosphere in the box on a Saturday is amazing so keep getting after it peeps! 

As ever please ask any and all questions you may have ! I’m here to help as much as I can!

The coaches are super pumped about this cycle as we have tried to make it as fun as possible whilst still guaranteeing that if you show up in 10 weeks time you are going to be making those PBs rain!
See you there ! 


Head Coach Milo 
( Milo@crossfitthames.com ) 



Monday

A) 3×5 Back Squat
B) 3×5 Seated DB Press

C) EMOM x 15min.
min. 1) 15/12 Cal Row/Ski/AD
min. 2) 20 Wall Balls 9/6kg
min. 3) Max Russian KB Swings 32/24kg

Tuesday

Classic CrossFit

A) 3×5 Deadlifts
*Superset with 3x max effort Pull Up*

*If you havent got Pull Ups you are doing the following for 3 rounds:
Build to a heavy 8-12 Barbell Reverse Grip Row
Max Chin Over the hold (Chin up grip)
No rest between movements

B) 7 Rounds:
7 Cal Assault Bike/Ski
7 Toes To Bar
7 Pull Ups
*Time CAP: 12min.

MetCon

10min. to get as far as possible…
5-5-5-5-5
Devil Press 20/10kg
10-20-30-40-50
Wall Balls 9/6kg

10min. AMRAP:
10 DB Lunges
20 Sit-ups w/ feet anchored on DBs

10min. to finish…
5 Rounds:
15/10 Cal Bike/Ski
12 KB Swings 32/24kg

3min. rest between sections

Wednesday

A) Yoke Fun
Build to a heavy 2 Lengths

B) 15min. AMRAP:
10 Cal of choice
Movement of choice
30 Double Unders
1 length Yoke carry (80% or less from part A) / 2 Lengths Heavy front rack carry

* Movement of choice
1) 5-10 Handstand push ups
2) 2-8 Muscle Ups
3) Rope Climbs 1-3 Reps
4) Other gymnastic Skill based work

Thursday

Classic CrossFit

A) 3×5 Back Squat

B) Bench Press
40 Reps, break up as you want.

C) For Time!
50 Calorie Row or Airdyne
50 Burpee Box Jumps
50 Calorie Row or Airdyne

MetCon

Every 5min. X 4 Rounds:
400m Run
20 Alt. DB Snatches 20/16kg
10 DB Power Cleans 20/16kg

Max Toes to ring , GHD or weighted sit ups until the 4min mark…

Rest 4min.

12min AMRAP:
30 Double Unders
15 Russian Twists 16/10kg
30 Double Unders
15 Weighted Sit-Ups w/ same DB

Friday

A) 5×3 Power Clean

B) 12 minute running clock…
1000m Row/Ski “”buy in””
then;
Max Rounds of this in remaining time:
21 American KB Swings 24/16kg
12 Handstand Push-Ups

Saturday

… at the 0:00
AMRAP 8:
20 Cal Assault Bike
30 Wall Balls 9/6kg

…at the 10:00
AMRAP 8:
20 Cal Row
30 American KB Swings 32/24kg

… at the 20:00
AMRAP 8:
30 Cal Assault Bike
20 Thrusters 40/30kg

…at the 30:00
AMRAP 8:
30 Cal Row
20 Handstand Push Ups

In teams of 2! Only 1 person works at a time. Split the reps how ever you like 🙂

Upcoming Events and Updates!


Challenge For the Month – May 15th to June 15th

How many Double-unders can you do in one minute?!? ⁣

Simples! Top male and female score get a @reebok gift voucher ! ⁣


CrossFit Level 2 Certificate Course – July 27th to 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


Yoga For Athletes

Christine is embarking on a new journey to further develop her yoga knowledge and skills for the wider athletic population, and so Yoga will be cancelled for the following dates across 2019:

Jun 1st
Sep 21st

CF Level 2 Certificate Course – July 25th and 26th

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.


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

OLY Class Programming For The Week!


Week 4 – Deload

Wednesday

1) Snatch
4 x 2@75-80%
2) Back squat
4 x 2@80-85%
3) Power clean + Split jerk
4 x 1 + 3 @ 70%
4) Dips
3 x 5-10

Sunday

1) Clean + High hang clean
4 x 1+1@75-80%
2) Front squats
4 x 2@80%
3) Push press
4 x 3@75-80%
4) Chin ups
3 x 5-10

Bring a Friend Week is Here!

Here we Go Team! For those of you that have been hitting it pretty hard across the past two weeks of testing consider this another deload week from the heavy lifts (mainly from the weights to be honest).

We’ve got a fun week of workouts planned for you and any of the friends you’re keen to bring on in to train with you. There is no limit to the number of sessions that the can come to, as long as there are still spaces left in our “Bring A Friend” class slots on Pike13.

Have a great week and most importantly have fun 🙂


Monday

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Tuesday

Classic CrossFit

Teams of 2:

35min. to get as far as possible…
50 Calories
50 KB Deadlifts 32/24kg
50 Calories
50 DB Box Step Ups 24/20″” 22/16kg
50 Calories
50 Pull-Ups
… Then 40 of ALL that again… Then 30… Then 20… Then 10…

I just want today to be a fun long breather. You can choose any piece of cardio you want for the calories. You may switch between the bike, row, or ski at anytime. You may also stay on the same cardio piece the whole time.

*Ladies start at 40 instead of 50.

*The DB Step-Up standard is like the open. Just holding 1 DB anyway you want.

MetCon

EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cals Row
Min 2: 15 Goblet Squats 32/24kg
Min 3: 15 Burpees
Min 4: 15/12 Cal Ski
Min 5: 20 Sit-Ups
Min 6: 50 Double Unders
Min 7: Rest

Wednesday

On a 15-minute clock, for max reps each round…

From 0:00-3:00, Run 400m Then Do Max TTB
Rest 1 minute
From 4:00-7:00, Run 400m Then Do Max Back Squats 60/40kg
Rest 1 minute
From 8:00-11:00, Run 400m Then Do Max TTB
Rest 1 minute
From 12:00-15:00, Run 400m Then Do Max Back Squats 60/40kg

5min Rest Between Section 1 and 2

On a 15-minute clock, for max reps each round…

From 0:00-3:00, Row 500m Then Do Max KB Swings 24/16kg
Rest 1 minute
From 4:00-7:00, Row 500m Then Do Max Burpees
Rest 1 minute
From 8:00-11:00, Row 500m Then Do Max American KB Swings 24/16kg
Rest 1 minute
From 12:00-15:00, Row 500m Then Do Max Burpees

Thursday

Classic CrossFit

A.) AMRAP 15min. (Can you finish more than 1 round?)
25 Slam Balls
50 Cal Row
100 Overhead Squats Barbell 20/15kg
50 Box Jumps 24/20
25 Slam Balls

B.) 3 Rounds:
AMRAP 1min. of Bench Press
AMRAP 1min. of DB Bent Over Rows
AMRAP 1min. of Push-Ups
AMRAP 1min. of Double Unders
1min. of REST

Rest 5min. Between Section A and B. Section B is going to be a fun little “”PUMP”” session 🙂

MetCon

15min. to finish:
5 Rounds:

10 Burpees
15 Wall Balls

immediately into;

5 Rounds
15 Slam Balls
15 DB Push Press 22/16kg

REST 5 min.

For Time: (CAP: 20min.)
5k Row (in partners of 2)
*250 or 500m intervals

Friday

In Teams of 2:

35min. running clock…

2 Rounds:
800m Run (200m intervals)
50 Pull-Ups

immediately into:

2 Rounds:
50 Wall Balls 20/14
50 DB Lunges (held at your side) 22/16kg

immediately into:

2 Rounds:
50 Burpees
50 DB Power Cleans 22/16kg

Saturday

Teams of 2:
Get as far as possible in 35min…

3 Rounds:
30 DB Thrusters 22/16kg
30 DB Power Cleans

4 Rounds:
30 Cal Row
30 TTB

5 Rounds:
30 Russian KB Swings 32/24kg
30 Box Jumps 24/20