All posts by Dan Thomas

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!


Morning Metcon Express – Starting July 1st

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. 🙂


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!


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.

The Gymnastics Course 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 5th July
Sat 3rd August
Sat 31st Aug
Sat 6th Sept

CF Teens –  Cancelled on June 29th


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

OLY Programming for the Week!

Week 4 Deload

Wednesday

1) Snatch + Oh squat
4 x 1+1@75-80%
2)Back squat
4 x 2@80%
3) Power clean + Split jerk
4 x 1 + 3 @ 60-70%
4)Heavy front rack hold
3 sets

Sunday

1) P Clean
4 x 2@80%
2) Front sq
4 x 2@80%
3) Push press
4 x 3@70-75%
4) Bent over barbell rows
3 x 5

Caffeine: Elixir of Life, or Jitter Inducing Foe?! – By Sinead

Are you a “can’t-do-anything-until-i-have-had-a-coffee” kind of person? Or a “that-stuff-is-the-devil-and-leaves-me-awake-for-days” kind of person? Or somewhere in the middle?!

Caffeine certainly has a weight of evidence to support its claim to enhance athletic performance. Indeed, it is one of few supplements we can claim with relative confidence as ‘proven’. Carbohydrates, protein, and creatine are others. But even so, this does not mean we should knock it back ad libitum … there are limits to its capacity, as well as potential downsides and doping (yes really!) factors to consider.

So … when might caffeine improve performance?

When you are doing high intensity short, intermittent or endurance training. So, anything from a 100m sprint, repeated sprints, through to a cycling sportif! Also, when you need a fast reaction time, memory and vigilance, such as in a game of football. It is not yet clear whether caffeine enhances strength-power performance … some studies indicate yes, some no, and the reasons for the differences in findings are not clear. It is worth noting that most studies have been performed in males – the research in females looks promising, but more is needed.

How does it work?

Caffeine is a stimulant. We think it helps improve performance through many different mechanisms, some of which may be more dominant in some people and some types of sports than others. Some of the ways we think it acts …

  • Increasing the use of fat stores to supply energy, sparing our carbohydrate stores … running out of carbohydrates is a major factor in fatigue and carbohydrates are the only fuel for the highest intensity exercise, so if we can use them less at lower intensities (because we are using fats) we can potentially exercise harder and for longer!
  • Improving neuromuscular function, so that our muscles contract faster and with greater strength
  • Increasing circulating endorphins, potentially meaning we feel less pain and fatigue when we train hard!

How much?

Typically results seem to be seen when 3-6mg/kg bodyweight is taken around 60 minutes before exercise. This allows time for the caffeine to reach the blood and exert its effects. Taking over 9mg/kg bodyweight in one go appears to show no further performance enhancement and increases the risk of nausea, vomiting, nervous jitters, insomnia and may risk taking you into doping territory … (more than 12ug/ml urine, under the International Olympic Committee standards)!!

Whilst there can be significant levels of caffeine in coffee or tea, it appears that taking purified anhydrous caffeine is more effective at enhancing performance – this may be due to other components in the tea or coffee, and the extent to which the caffeine is absorbed.

What about dehydration?

Whilst caffeine is a diuretic, there is no evidence taking caffeine significantly increases the risk of dehydration during exercise. Proper hydration protocols should always be followed during exercise, to reduce the risk of dehydration from sweat losses. Interestingly, despite popular belief, it has been experimentally proven that coffee and tea are as hydrating as water!

Will I see the same effect if I am a regular caffeine drinker?

The research suggests yes, however the effects may not be as prolonged.

Anything else to consider?

Yes! A few things …

There is so much variability in caffeine sensitivity between individuals, so test your limits before you start using caffeine before an important event. If you take too much for your level of sensitivity you could end up with stomach ache and the jitters … which is not going to help performance!!

Caffeine appears to blunt the effect of creatine on muscle strength if they are taken together. As such, it is typically recommended that caffeine is avoided when you initially take creatine, and then to only take it pre-training.

There is evidence that taking 3-6mg/kg bodyweight of caffeine with carbohydrates post exercise can increase the speed with which muscle glycogen (carbohydrate) stores are replenished, i.e. speed up recovery and refueling. This could be important if you need to undertake another exhaustive carbohydrate dependent training session within 24 hours. However, intake must be balanced to ensure you don’t take in so much caffeine you induce insomnia … as sleep is also vital to recovery!!

Read more …

Goldstein et al. (2010). International Society of Sports Nutrition Position Stand: Caffeine and Performance.

Maughan et al. (2018). International Olympic Committee Consensus Statement: Dietary Supplements and the High-Performance Athlete.

 


Week 4 of the Strength Cycle

Monday

A) 3×5 Deadlifts
8/8 DB Row

B) 15min. AMRAP:
30 Double Unders
15 Wall Balls 9/6kg
30 Double Unders
15 Pull-Ups

Want to work on some muscle ups?
4/3 Reps instead of the pull ups!

Tuesday

Classic CrossFit

A) 3×5 Back Squat

B) 3×3 Bench Press

C) 15min. AMRAP:
21 Slam Balls
15 Cal Row
9 Squat Cleans 60/40kg

MetCon

15min. AMRAP:
10 DB Bench Press 20/10kg
200m Run
15 Russian KB Swings 32/24kg
15 Ball Slams

Rest 4min.

15min. AMRAP:
10/7 Cal AD/Ski
7 Burpees
7 Weighted Sit ups

Wednesday

For Time:
400m run
120 Double-unders
400m run
100 air squats
400m run
80 abmat sit-ups
400m run
60 alt. db snatches 22/16kg
400m run
40 wall balls 9/6kg
400m run
20 handstand push-ups
400m run

35 Min Cap

Thursday

Classic CrossFit

A) 5×2 Power Clean

B) 12 Minute AMRAP:
3 Power Cleans 85/65kg
20 Calorie Row/AD/Ski

MetCon

35min. running clock…
2 Rounds:
25 Cal Bike
25 KB Deadlifts 32/24kg

immediately into:
2 Rounds:
25 Cal Row
25 Wall Balls 9/6kg

immediately into:
2 Rounds:
25 Burpees
25 OHS with a barbell

Friday

A) 3×5 Back Squat

B) 3×2 Seated DB Press

C) 10 Min cycle for quality:
3 High Box Jumps
10/10 Bulgarian Split Squats
200m Run

Saturday

In a pair:
40 Clean and Jerks (Heavy!)
1 Mile Run Together
20 Rope Climbs
1 Mile Run
800m Farmers Carry 24/16kg

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. 🙂


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!


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.

Yoga For Athletes

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

Sat 5th July
Sat 3rd August
Sat 31st Aug
Sat 6th Sept

CF Teens –  Cancelled on June 29th


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

Celebrating our Thames Marathoners! – Part 2

Here’s some more knowledge bombs from our group of runners. If you missed part one you can check it out here!

How best did you prepare for the long run? Any recommendations ?

Gabi – Crossfit saved me! All I did to prepare was attending the regular evening classes. If you do the classes often and are not worried about being fast or finishing on a specific time, I believe they are enough for you to get through a half-marathon (we all finished, and without injuries!). It definitely helped to give enough strength and mental endurance. However, specific running training would be totally advisable. I was quite sore for a few days after which I imagine could have been avoided with proper preparation. Another recommendation is to have friends cheering for you. We had Shu and Patricia waiting for us half-way through the route and getting that smiles and high-fives definitely helped us to keep going!

Isidro
-Crossfit is definitely a solid base in many fronts, just add endurance.
I would say it is attainable to run a half marathon without any preparation. A marathon is a tall order and requires specific training if you do not want to suffer more than necessary.

– Setting an ambitious but reasonable goal helps to keep the focus and motivation..
The McMillan Running website has a tool that is very useful to predict finish times based on previous races and to set a goal and running paces to train accordingly.

Check Out The McMillan Running Tool

You can always re-adjust as your training progresses by testing yourself with the so-called ‘marathon finishing time predictor workouts’ like Yasso 800’s, a session of 10 x 800m with equal time rest between each 800.

– Following a well designed training plan is paramount.
It is not about running endless hours/kms. It is about varied quality training and recovering and it saves you from improvising everyday. 3 months / 3 days per week is enough.
Moreover if you combine it with crossfit. Leverage on your gym workout and adapt weights and intensity to your convenience (Milo talked about this in the blog/january).
I only skipped crossfit the last month before the race when long runs were really long and needed some time to recover.

There’s tons of info and plans on the internet but I would suggest this brief and to the point book ‘You, only faster’ by Greg Mcmillan. You get to know the whys and hows of your workout and understand what you are doing.

-Don’t skip the weekend long runs
This is a MUST to build physical and mental endurance, be ready to overcome miserable days too and enjoy the way.

Andre – I didn’t do much preparation other than Crossfit 3 times a week, and it worked out fine. My recommendation is to try to plan a pace in your head before you start. I tracked my speed on my phone and I am glad I did. I have the tendency of starting too fast and dying towards the end, but my mental plan worked well and I managed to keep a consistent pace all the way through.

Ches – To be honest, as I dislike running, I did little running training for it. However, the only regular training I did do was CrossFit. So it’s a real testament, to how CrossFit gives you an all round general fitness and the ability to be able to run 13.1 miles none stop. I’ve also found that CrossFit has developed my mindset and determination to push through that mental pain barrier, cause I really wanted to stop multiple times.

Ally – Each time I’ve not done much training and just relied on Crossfit to get me through! This was fine from a cardiovascular perspective but to minimise pain towards the end I’d definitely recommend getting a few long runs in to prime the joints for what is to come.

Anything else people should know about before attempting a marathon?

Gabi – Practice at least a few runs with the kit you intend to wear in the actual race day. I didn’t break my trainers enough so I finished the day full of blisters. This was the worst after-effect for sure!

Isidro – I would consider shorter distances before. 🙂 Try a fat adapted diet and avoid ‘the wall’. Involve a bunch of friends, the more the merrier.

Andre – This was my second attempt and I have to say it is a lot of fun. To anyone planning to attempt one, just go for it… it is a nice challenge for the body and mind.

Cess – Set a realistic goal. If you’re not planning on winning the marathon, then just have fun.

Ally – A good playlist is a must!

Are you planning on doing another one in the future ?

Gabi – Yes, Hackney Half next month! Maybe I can do some training for this one 🙂

Isidro – I am already thinking on the next one … London, Berlin.
In the short term I want to run shorter races to gain speed 5.6Km JPM Challenge, 10Km Kew Gardens, …

Andre – Yes, I have another one coming now in May! Looking forward to trying to beat my pb on this one.

Ches – I’ve signed up for the London Marathon 2020, so if I’m successful, they’ll be plenty more half marathons for me in the near future.

Ally – Yes definitely, it’s much more fun when you run with friends so we’re going to be doing some as a group in the near future.


Wednesday

1) Cleans
3 x1@90%+
2) Split jerk
4 x 3@70-75%
3) Front squats
4 x 2@75-80%
4) Tricep work
3 sets

Sunday

1) Snatch
3 x 1@90%+
2) Back squat
4 x 2@80%
3) Push press
4 x 3@70-75%
4)Pull ups
3 sets

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!