All posts by Dan Thomas

Burpees Save Lives – Saturday July 13th

Our big event is just 6 days away!

If you’ve still been on the fence there’s still time to register yourself for the Burpees Save Lives Charity Throwdown!

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. (It will also be taking place of classes on the day for some extra incentive to get involved 😉 )

Remember this event is for ANYONE to register to. Bring a friend that has never done CrossFit before and we will still make it happen. Even if they have friends that want to sign up their own team they can come to!

When: July 13th

How Much: £20 per team for normal registration / £50 per team for registration + a special Edition Thames T-shirt for the event

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!


Week 6

Monday

Classic CrossFit

A) 5×3 Hang Power Clean

B) 12 Minute AMRAP:
5 Strict HSPU
10 Deficit Push Ups
15 Power Cleans 50/35kg

MetCon Express

22-16-10
KB Front Squats 24/16kg
Burpees
*Run 200m After Each Set

Immediately into;

22-16-10
KB Lunges 22/16kg
HSPUs
*Run 200m After Each Set

Tuesday

Classic CrossFit

A) 3×5 Back Squat

B)3×4-5 Seated DB Press
Aim for same weight as the last 3 weeks

C) 3 Rounds:
1min. of Max Front Rack Lunges 40/30kg
1min. Rest
1min. of Wall Balls 9/6
1min. Rest
1min. of Max Cal AD/Row/Ski
1min. Rest

MetCon

15min. to finish…
50-40-30-20-10
Thrusters with a barbell
Push-Ups

Rest 3min.

10min. EMOM (both in the same min.)
8/6 Cals of your choice
8 Alt. DB Hang Snatch
*Go up in reps if this is easy for you. Some of you may be able to do 9 or 10.

Rest 3min.

6min. EMOM:
5 Burpees
Max KB Lunges in remaining time

*2 KB In front rack, if you really hate yourself then get those KBs overhead 🙂

Wednesday

Classic CrossFit

1,200 meter Run
63 KB Swings 24/16kg
36 Push Jerks 60/40kg
800 meters Run
42 KB Swings 24/16kg
24 Push Jerks 60/40kg
400 meters Run
21 KB Swings 24/16kg
12 Push Jerks 60/40kg

Time Cap: 35 minutes

MetCon Express

20 minutes to get as far as possible…
50-40-30-20-10
Double unders
Sit-ups

immediately into;

10-20-30-40-50
Alt. DB Snatches 22/16kg
Pull-ups

Thursday

Classic CrossFit

A) 3×5 Deadlifts

B) FBG style – 3 Rounds
Slam Balls
Sit Ups
Jumping Split Squats
AD/Row for calories
Rest

MetCon

EMOM x 5min.
10/7 Cal AD

EMOM x 5min.
15 Pull-Ups
(Or Barbell RG Rows)

EMOM x 5min.
12/9 Cal Row

EMOM x 5min.
15 Slam Balls

No rest between those. Rest 5min. at the end and then;

10min. to finish:
40-30-20-10
DB Bent Over Row 24/16kg
80-60-40-20
Russian Twists with 10/5kg plate

Friday

Classic CrossFit

A)Back Squat
3×5

B) Bench Press (Add weight from first time)
50 Reps for time @chosen weight

C) Every 3min. x 5 Rounds:
15/12 Cal Row
15 Wall Balls 9/6kg
Max Russian KB Swings 32/24kg
– Score is total swings

MetCon Express

10-9-8-7-6-5-4-3-2-1
Pull Up
200m Run
Devil Press 22/16kg

Saturday

Burpees Save Lives Throwdown! More info above! 🙂

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


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!


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!


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 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!

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 are just under the halfway mark to our goal of raising £2,500, so thanks to everyone that has donated so far!

There’s still time to register yourself for the Burpees Save Lives Charity Throwdown!

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. (It will also be taking place of classes on the day for some extra incentive to get involved 😉 )

When: July 13th

How Much: £20 per team for normal registration / £50 per team for registration + a special Edition Thames T-shirt for the event

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!


Week 1

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) Split jerk
4 x 2@80-85%

Sunday

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

Gymnastics Ring Strength and Stability Course – Coach James

If you have you have been looking to improve you gymnastic strength such as working towards muscle ups or increasing your pull-up strength then we have something coming up that will certainly help you in achieving those goals!

This is something that I have been personally working on for the past few months and I’ve had great success in feeling much stronger on the rings, on a pull up bar and generally in all bodyweight movements such as push-ups and handstands! Not to mention the carry over strength to Weightlifting and also increased mobility.

We’re looking at a 6 week course consisting of 2 sessions a week on Wednesday evening 6pm and Saturday mornings 9am limited to 6 spots.

We will be tracking our progress using 3 Gymnastic movements – Pull ups, Ring dips and Strict Muscle Ups and we’ll also be tracking our mobility progress.

If you don’t have any Muscle ups as of yet don’t fear as no movements on the course require Muscle-ups as a prerequisite, but you could certainly leave this course with 1 or potentially more! But no doubt at the end of the 6 weeks you will have a much stronger bodyweight foundation, increased strength in bodyweight pulling and pressing, more mobility and stability in

Keep your eyes peeled for some more in-depth content such as videos showing some of the movements, strength and mobility drills to get you started and give some more insight in to what we will be working on.

Any questions for more info in the mean time – just get in touch.

Cheers!

– James

James@CrossFitThames.com


Week 5 of the Strength Cycle

Monday

Classic CrossFit

A) 3×5 Back Squat

B) 3×3-4 Seated DB Press
Aim for same weight as the 2 last week

C) 6 Rounds of:
15 Russian Kb Swings 32/24
30 Double Unders

MetCon Express

0-3min.
100 Double Unders

3-8min.
5min. AMRAP:

10 Bench Press 22/16kg
10 Pull-Ups

9-12min.
100 Double Unders

12-17min.
5min. AMRAP:

10 Bench Press 22/16kg
10 Pull-Ups

18-21min.
100 Double Unders

Tuesday

Classic CrossFit

A) 3×5 Deadlifts
Superset with some Pull up work

B) 15 Minute AMRAP:
15 Slam Balls
1 Rope Climb
15 Wall Balls 9/6kg
200m Run

MetCon

21min. EMOM:
Min. 1) 12/9 Cal Ski
Min. 2) 12/9 Cal AD
Min. 3) 12/9 Cal Row

Rest 3min.

3 Rounds For Time:
50 Russian KB Swings 32/24kg
50 Sit-Ups
50 Double Unders

Wednesday

Classic CrossFit

Mid-Week solo and partner Vibes!
(0-10 min AMRAP:) (solo)
5 pull-ups
10 push ups
15 air squats

(12-20 min)
Run 1 min (200m intervals) with partner

(20-30 min AMRAP:) (solo)
5 burpees
10 DB push press
15 Kettlebell Swings

(32-40 min)
Run 1 mile (200m interval) with partner

MetCon Express

10min. to get as far as possible…
3-6-9-12-15-18-21-24
DB Push Press 22/16kg
Toes-To-Bar

Rest 5min.

10min. AMRAP:
10 Sit-Ups
10 Russian Kb Swings
10 Russian twist with same DB (Left + Right =1 rep)

Thursday

Classic CrossFit

A) 3×5 back Squat

B) 40 Rep Bench Press (Add weight from first time)

C) 5 Rounds
5/5 DB Push Press
Max Rep Ring Dip / Push Up

MetCon

3 Rounds of:
400m Run
21 KB Swings 24/1kg
12 TTB

3 Rounds of:
Row 500m
21 KB Swings 24/1kg
12 TTB

3 Rounds of:
AD 20/15 Cals
21 KB Swings 24/1kg
12 TTB

10 Minute Cap on each with 3 minutes rest between sections. If you finish before the 10 mins then you get extra rest! 🙂

Friday

Classic CrossFit

A) 5×3 Hang Power Clean
Superset with :
3 High Box Jumps! Landing in a power position not a squat.

B) 21-15-9
Thrusters 40/30kg
Calories of choice
Burpees

MetCon Express

4min. AMRAP:
400m Run
15 Toes-To-Bar
Max KB Deadlifts 32/24kg in remaining time

Rest 1min.

Repeat for 5 Rounds

Saturday

Teams of 2!

35min. to finish…
60-50-40-30-20-10

Calories of choice
Toes-To-Bar
Front Squats 60/40kg
HSPU’s
American KB Swings 32/24kg

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