All posts by Milo

Friday Night Lights! – End Of Open Party! 8th November

For the second time this year, we will be hosting an end of Open party!!!

This is the by far the best part of the open and will make 20.5 not suck as much, even if it ends up being Thrusters and chest to bar pull ups!

So when is the date?

We will be throwing down on Friday 8th November from 17:30 with rolling heats throughout the
evening but to add a little more fun to the whole thing and it being Halloween the week before we will be combining our usual Halloween party with the open so yeahhhhh you guessed it…….

PARTNER FANCY DRESS!
We will have prizes for the best couples fancy dress along with some other categories such as:

– Most improved athlete
– Best Open battle (Try to beat your box rival head to head)
– 1st Time Wonder (Could be first muscle up, First Handstand push up or even a PB lift!)
– And obviously winners of Scaled and RX open!

We’ll be getting out the competition floor lighting and finishing the evening up with some food and drinks!

It’ll be a great night guys and even if you’re not training, come down have a drink and get around your friends for support, If you are wanting to do the Open workout get yourself signed up on Pike here!

Let’s make this the best Open yet!

Can’t wait to see you all!
Coach James

Oly Club For the Week


Wednesday Oly Club

1) Below the knee hang snatch
4 x 2
2) OH Squats
3 x 3
Tempo 3010
3) Back squats
3 x 3@70-75%
4) Split jerk
3 x 3
5) Med ball hamstring curls
3 x 6-12

Sunday Oly Club

1) Power clean + below the knee HPC
4 x 1+1
2) Front squat
4 x 2
Tempo 3201
3) Push press
4 x 3
4) Pull ups
3 x 5-10
4b) Bear plank
3 x 20 secs

Strengthen or Stretch ? – Coach Milo

I can’t do Snatches because my shoulders are tight.

I can’t touch my toes because my hamstrings are tight.

I can’t do pistols because my ankles are tight.

If you’ve ever said the above and you are just constantly saying they are tight with no improvement then what are you actually doing? Is that the actual issue?

Just saying something is tight our automatic response is “stretch” it which seems super straight forward but you might be off-target here and probably ignoring some bigger issues.

Let’s look at your hamstrings for example. The non-stretching solutions for “tight” hamstrings. 
Don’t get us wrong, stretching has its place in keeping the body supple, agile and working like a well-oiled machine, but quite often tight hamstrings can’t just be stretched out, because the problem stems from somewhere else.

1. Maybe you aren’t tight, maybe your hamstrings are weak!

Let’s say you’ve jumped into CrossFit and you’re on your journey from couch Netflix ninja to someone who actually cares about their health and fitness.
You’ve started lifting more. Heavy Squats. Bring it on!
Heavier Deadlifts. LET’S GO!

The human body isn’t stupid. If your hamstrings are tightening up it can be because your body is trying to “defend” itself. In this case from you! And your solution is to think you know better and to try to “stretch” it out. Pop! And then we have the fun chat of ” I don’t know what happened…”

Maybe going really HAM really quick is making them tighten up because the demand you are asking of them is too much and you need to strengthen them up some more or they need time to adapt to all the strength work you have been doing. You could need more Dynamic mobility to work through your range of motion to help aid your positions. If you are working past the range you currently have you are putting yourself in a tricky situation but either risking injury or overcompensating with other muscle groups and creating imbalances.

Up and Downstream

We hear this one a lot. My shoulders are tight. Cool. What do you think that means? Do you mean that the muscle sat to the left and right of your head is “tight” so you can’t move around much?
Obviously not, I’m sure you mean by “My shoulders are tight” is that you haven’t used your arms over your head much since adulthood, have only been in hunched positions at work, done crappy push-ups for years at home to stay “fit”, not sure how to use or where your lats are and not even sure what Scaps actually means.

Here’s the honest truth. We love functional stuff because of A) it’s fun haha (Crossfit yea, WOO! 😛 ) and B) the use of compound exercises such as Squats, deadlifts, presses etc etc

Presses are exactly that. By compound I mean we are focusing on working more than just the “shoulders”. We are working our stability with our midline and glutes, developing our upper back along with our lats and our chest should be a supporting muscle along with triceps. If however, we neglect half of the list we again are creating an imbalance, moving poorly and creating tightness. You can stretch that out forever but if you keep moving the same way you are always going to have an issue.

If you lean back to avoid using your lats and midline for stability then you are using your chest a hell of a lot more along with your shoulders creating again maybe a bigger issue with overcompensation. Weak lats and upper back, really strong chest converts into shoulders that “roll” forward because the supporting muscles can’t do enough to help keep you even. You think it’s normal to move this way and never create that strength in other areas and start building in weights and start adding fuel to the fire.

While stretching your chest and your shoulders out some may aid in the process for you. Your safer bet and a long term fix would be to find where you are weakest in this chain and hammer it home. Make it a strength and work your way through your new range of motion with the ability to control it and provide stability! Because the other issue with just stretching and not working on strengthening the muscles while you are doing it is a real risk of injury that can be avoided!

Stability!

Let’s take a squat for example. If you decide you aren’t getting low enough and you want to fix that for whatever reason. You take a few weeks off and destroy the “stretching” routine and do it religiously day and night for those few weeks. Now you have all this new “range”! Amazing! Now you’ve never squatted to below parallel before with your body weight but it’s squats tonight on the program and you want to show off your new mobility gainz and obviously last time we squatted you hit 100kg naturally you want to again.

As I’m describing this I’m sure you can see this recipe for a tweak or a niggle or worst case an injury that’s going to set you back from achieving your fitness goals.

So if you are the above person and target a specific area then make sure you are doing plenty of moving and stability work with this new range and getting plenty of reps in. If it was your Squat position then make sure you are hitting loads of Cossack Squats, Bulgarian Split Squats, Hip stability work like Copenhagens and Monster walks .. etc etc

So, if you need to work on your range of motion then make sure you are working the strength and the stability. Work on moving well and recruiting all the right muscles and if you have some weaker ones then get after making them a strength!

Unsure how or where to get started?
Email me! Milo@crossfitthames.com


Monday

Every 7min. X 5 Rounds:
400m run
400m Row
15 pull-ups
3 Snatches (climbing)

Tuesday

Classic CrossFit

A) Deadlift
Build to a heavy single for the day!

B) 12min. AMRAP:
8 Front Rack Lunges 40/30kg
8 Wall Balls 9/6kg
8 Cal Row

Every 2 rounds, add 5/2.5kg to the bar

MetCon

EMOM x 3min.
15/12 Cal Row

EMOM x 10min. (Both in the same min.)
8 DB Power Cleans 22/16kg
8 Burpees

EMOM x 3min.
15/12 Cal Ski Erg

EMOM x 10min. (Both in the same min.)
8 Alt. DB Snatch 22/16kg
8 DB Sit ups

EMOM x 3min.
15/12 Cal Assault Bike

Rest 2min. Between Each Section

Wednesday

Classic CrossFit

A) For Time:
15 Clean and Jerks 60/40kg
1 Mile run
15 Clean and Jerks 85/57.5kg

The weight needs to be challenging!!

Time CAP is 18min. You should NOT be done in 10min. That means your weight is too light. If you want to lift lighter, then consider doing 30 reps instead.

*AND… Do not slack on the run

B) For Time:
10-20-30-40-50

Russian KB Swings 32/24kg
Push-Ups

Time CAP: 15min.

Thursday

Classic CrossFit

A) Front Squat (recovery week)
3×5 @40-60%

B) 20-25 Min AMRAP:
2:00 Ski/AD/Row
50 Single Unders/Double Unders
Length Monster Walk Left and Right
15 Air Squats
3-5 Reps Skill Of choice

MetCon

A) 16min. EMOM: (4 Rounds)
Min. 1)
12/9 Cal Assault Bike
Min. 2) Max DB Skull Crushers
Min. 3) 12/9 Cal Row
Min. 4) Max Barbell Bicep Curls 20/15kg

Rest 4min.

B) 16min. EMOM: (4 Rounds)
Min. 5)
12/9 Cal Ski
Min. 6) Max DB Russian Twists 16/10kg
Min. 7) 200m Run
Min. 8) 45sec Plank Hold

Friday

Classic CrossFit

Crossfit Open 20.2!!!!!

Saturday

Pending on CrossFit Open 20.2!

THE CROSSFIT OPEN IS HERE!

Hey Thamesians!

This is just a super quick announcement to remind you the CrossFit Open is HERE!

If you haven’t signed up and you want to then you can go can hit the link below. Be sure to add us as your home gym so you get added to the leaderboard and so everyone knows you are one of our heroes!

Registration ( or as Joe put it, your soul) only costs $20!

Sign Up For The CrossFit Open 2020 Here!

How will it work here at CF Thames?
We will be doing all the Open WODs on Fridays during normal class times. Just like you, we don’t find out the WOD until we wake up on Friday so it’s fun for us as much as you!

Do the WOD!

We will be doing it in relay fashion as usual. So expect to have to judge your classmates or your super best friend during the 5 weeks.

Sign in to your account and log your score which we will verify for you and repeat 4 more times! 🙂

As ever on the last Open WOD, we will have a big Friday night lights session so keep your eyes peeled for more info on this soon!

See you tomorrow for the first test of Fitness!

Note!
We know for some of you, you like to have a redo of the workout to try and get as much out of it as you can and while that is awesome, please be aware that there will be NO REDO’s allowed during Monday’s classes. So if you plan on getting it in then it must be outside of the class times. Thank you team!

3 Oly Lifting Tips To Keep In Mind – Coach Milo

Getting started in the Olympic lifts can be a scary task, the technique seems complex and the training complicated, but we are here to help simplify things for you.

1. First things first!

If you are super new to the Oly movements then you should never really be asking “how much should I be lifting?”.

In the early days, it’s all about chasing the technical mastery of those movements to A) make sure you are moving safely! B) to not hinder your progress later! Trust me trying to go back to re-teach yourself how to move correctly after setting a pattern of moving a certain way will take a lot more work and frustration than just putting your ego to the side to get it right from the get-go.

2. Mobility Work

New or an older hand to the Oly game then let’s face it. You have some holes in your mobility game and just trying to “power” through it isn’t going to cut it. Either a training plateau is coming your way or worse, an injury.

Don’t ignore it! Putting in that mobility work can be tedious but when you hit that snatch PB and it feels easy and everything just works then it will be worth it! A lot more so than leaving the gym in a few weeks still wondering why you aren’t improving and thinking you just need to “try harder…”

3. Squat Technique

For the Snatch and the Clean and Jerk, the squat is a strength development tool but it’s also part of the foundation work of the lifts. If you are chasing that beautiful symphony worthy Snatch but have a shady squat as it is then things aren’t going to be improved by adding a barbell moving at some speed over your head and jumping underneath to catch it. Older hands are guilty of this too so don’t be giving it big licks of “I’ve done Murph loads, Milo, I’m good” cause we both know that those aren’t your best and you are avoiding some foundation work because it’s not sexy.

Take the time to work on your squat in all its forms. Front Squat, could that front rack be better? Are you shifting onto your toes at the bottom? Obviously both of those are going to be affecting that elusive clean PB you are chasing.

Drill it down and figure out if it’s a mobility/stability issue or a strength issue? Both? I’d suggest you pick one and really focus on just that.

Put it all together with the Technique to Mobility and building those foundations and you will be on your way to hitting Snatches and Clean & Jerks better than Coach James in no time and we can finally stop sharing those stories with the very debatable “music” choices he makes in the gym on his own! 😛

If you get any questions or any of this has struck a cord don’t be afraid to reach out and ask any questions you might have!

Milo@crossfitthames.com or you can find me on the ‘Gram 🙂 @milomthomas


Wednesday Oly Club

1) Clean + Jerk
Build to a heavy single for the day
2) Front squats
4 x 2 @ 80-85%
3) RDLs
3 x 6-8
4) Chin-ups (weighted if necessary)
4 x 5-8
4b) Bear plank
4 x 15 secs

Sunday Oly Club

1) Snatch
3 x 2
2 x 1
2) OH squat
3 x 2
3) Back squats
4 x 3@70-80%
4) Pull ups
3 x 5-8
4a) Push ups (weighted if needed)
3 x 8-12

How To “Modify” & Stay On Track – Coach Misty

I know a lot of you get super excited when you “RX” a workout or get annoyed when you can’t. And NOT to take away from the effort and work it takes to “RX” a workout…. Buuut RX is not the goal and scaling a workout should not frustrate you.

Reasons going forward why you should modify a workout:

1. You are injured and it would be stupid to attempt the workout as is
2. You are physically unable to complete the movements as written to get the desired stimulus of the workout
3. You have specific goals and a slight adaptation will help you get closer to them

You’re injured

If you haven’t already read Head Coach Milo’s blog “Pain doesn’t mean stop”, stop right now and go take a look at how pain or injury does not have to control your life or training.

Key thing please, LET YOUR COACHES KNOW! Make sure we are fully aware of what you are battling with, we are here to help and we can modify workouts in such a way that you can still:
1. Get the required stimulus,
2. Strengthen your weak area and
3. Not make the injury worse

Annnd if the injury is in such a way that you can’t quite get the required stimulus of the workout anymore and have to slow it right down, we can help modify your training so that you can in the meantime strengthen your other weak areas, work on what you suck at or maybe towards other goals you may have aaand still love your training.

You’re physically unable to complete the workout

This is one of the most common reasons for a modification of a workout, but guys seriously, you need to modify in order to hold the programming true and for your body to adapt to your training and for you to get fitter and stronger.

The goal of scaling weight and the movement in a workout is to find the best workout for you, one that will keep your intensity at the required level while keeping your movement and technique safe.

You don’t have to scale at the start of the workout either, there is no rule. You could start at the prescribed weight and as you lose intensity or form bring the weight down or bring the reps down. The key thing is to remember what the required stimulus of the workout is and that form trumps EVERYTHING!

The same thing goes for movements guys, just because you only have 2 Pull-ups, does not mean you need to scale straight away to jumping pull-ups or ring rows etc. etc. etc. You could do those 2 pull-ups every round and then scale the remaining reps.
Also if you did jumping pull-ups yesterday and there are pull-ups today, don’t be afraid to tell the coach, and ask for something else that will help you get closer to that goal. I.e. Bent over rows☺

Specific goals

If you use CrossFit to support another sport you play or if you have specific goals you are chasing, you can modify the workout to more suit your required need. Please always check with the coach first!

If you are a pull-up ninja and you are trying to get better at chest to bars or muscle-ups, why not modify the pull-ups in the workout to muscle ups and bring the rep scheme down?

Or if the WOD has 10 rounds of cleans building in weight, instead of starting light and ending heavy, why not start heavy and only add a small amount of weight every second round, for if you are more strength focused at the moment.

In summary guys by modifying the workout you can get the best out of it for you, can keep yourself training and can not only enjoy it just as much still but it can get you closer to your goals!


Monday

A) Deadlift
3×5 @40-60%

B) 15min AMRAP:
30 Double Unders
15 Wall Balls 9/6kg
30 Double Unders
15 Toes to bar

Tuesday

Classic CrossFit

A) Front Squat
70% x 3
80% x 3
90% x max reps

B) Every 5min. x 4 Rounds:
15 Thrusters 40/30kg
Run 400m
15 Pull-ups

MetCon

A) 16min. AMRAP:
10 Goblet Squats 32/24kg
10 DB Bent Over Rows
50 Double Unders
Rest 1min. After Each Round

Rest 4min.

B) 16min. AMRAP:
8 Goblet Lunges
8 Cal Bike
8 Wall Balls 9/6kg
8 Cal Row

Wednesday

Classic CrossFit

A) Push Press
Build to a heavy single for the day!

B) For Time:
1000m/800m Row
15 Power Clean and Jerks 60/40kg
1000m/800m Ski Or 1/0.7 Mile Assault Bike
15 Power Clean and Jerks 60/40kg

Time CAP: 16min.

Thursday

Classic CrossFit

A) Skill Work
Choose between
Pistols
Handstand Push Ups /HS Walks
Muscle Ups

B) 25 Mins Move through
20 cals Ski/Ad
15 perfect air squat (use a light plate to press out while squatting if needed)
Skill movement of choice (Similar to above)
10 single-arm dumbbell bench press R/L (moderate)
20 shoulder taps in a push up plank R/L
20 calorie row

MetCon

A) 10min. AMRAP:
400m Run
20 Hang Alt. DB Snatch 22/16kg
15 Pull-Ups

B) 10min. AMRAP:
Row 500m
15 Hang DB Power Cleans 22/16kg
15 TTB

C) 10min. AMRAP:
Bike 20/15 Cals
10 DB Thrusters 22/16kg
15 Burpees

*Rest 3min. Between Sections
*If you get 3 Rounds at any station you can stop and get bonus rest.

Friday

Classic CrossFit

Crossfit Open for 2020 Week 1

Saturday

Open WOD pending!

Workout with Kristen Holte

Hey gang!

Don’t forget we are running an awesome event with Reebok and the worlds second fittest woman on earth Kristin Holte on Friday night 4 October with Reebok Aka Tomorrow!

Reebok has a Nano 9 try on tour. There are two classes that you can register for on the night. There will be an arrival time in order to get fitted with a new pair of nano’s to try out in the workout, a group warm-up with Kristin and then two heats for the workout. Each session will have a capped amount of people.

Session 1: Arrival/collect your trial Nanos 17:00. Class 17:30-18:30

Session 2: Arrival/collect your trial Nanos 18:30. Class 19:00-20:00

Reebok will be running other events during the day and due to this, there will be NO 12:30 lunchtime class and NO open gym from 12:00-17:00.

Below are the links for each class to register! As there are limited spaces, register ASAP, but please also let us know if you can no longer come so your spot can be taken by someone else.

Session 1 Collect Nanos at 1700, Start at 1730!

Session 2 Collect Nanos at 1830, Start at 1900!

Any questions hit me up misty@crossfitthames.com

Fear to compete – Coach Misty

Like I said in Sunday’s blog, you really never know what will happen and you have to start somewhere. I was super nervous when I started too, and I didn’t want to do an individual as it was too daunting and didn’t want to do a team as what if I messed up and let the team down… and through all these excuses I (with the help of Head Coach Milo kicking my butt) decided to enter the ballot for The Rainhill Trials.

I got an entry! Was so excited and so freaked all at the same time, did the seeding workouts and just tried to focus on the fact “Everyone has to start somewhere”.
I was seeded at the bottom of the Rocket category (which is the highest category) and honestly, my heart fell. There were girls in this category that could lift weights I could only aspire to get to. As the seeding is a mixture of Metcon and lifting, my damn engine pushed me into this category of amazing athletes.

The workouts were released, and honestly, my heart sunk a little more as the one WOD had 10 thrusters in that were at my 1 rep max. I couldn’t focus on what I was good at and could do well in, and could only see the areas I was going to battle with.
With the help of my coach and motivating friends and family, I decided to still go compete, at least I had nothing to lose and I could get the feel for competing and maybe surprise myself.

I seeded 55th and ended up coming 46th. So moved up some spaces. As you never know on the day what will happen and although some of the workouts were not in my favour there were others that I could show what I was made of and get some headway in placing ☺

My second Rainhill trial came after much more training and trying to work at the things I suck at…. I came 15th and made it into the final

Third Rainhill trial I came 7th and the one I just did I came 5th

As you can see there was quite a big jump in placement from my first to second individual comp. And no they were not years apart, but competing really highlights your weaknesses and where you need to improve. It’s pretty inspirational going head to head with some awesome competitors, they make you want to be better to get stronger, faster… It helps you create focus and goals and also at times shows you a strength you maybe didn’t realise you had. It tests your ability to perform under time and pressure as well as with someone making sure you adhere to the correct standards. It helps you become a better athlete and I recommend anyone to try any competition, at least once.

Go see what you’re made of!!! ☺

Any questions as always please shoot me a mail at misty@crossfitthames.com

If you are unsure about which comps there are or where to find more info then keep reading! 🙂

Yes, there are some ninja competitions out there, but what’s pretty damn awesome is that a lot of them are super inclusive ones too. Where there is a scaled or intermediate option or where they seed you based on your skill in qualifiers that you are required to do.

Also, there are many that are pairs/fours events and having someone with you to compete, not only makes you work harder ☺ but also makes it a bit easier, as you are in it together. I know competing in a team then allows that fear of letting your team down, or the worry of what if you are the weakest link? But I promise you, you all bring different skills to the table and sure you may not be the best at all, but you will have areas where you can help your team out on, and that’s the point, you’re in it together and you will support each other in the battle ☺

A few to mention:

Online qualifiers

The biggest one with an RX and scaled option is the CrossFit Open which is starting soon ☺

The CrossFit Open!

Some of the general comps/sanctioned events also have a scaled or intermediate option too. Such as
Battle for Middle ground They have also just launched their March Mayhem for 2020 (which has both a direct ticket into the event and qualifiers) or The French Throwdown

Seeded workouts:

The Rainhill trials run by ballot to get an entry, but what is great, if you get an entry is that they send out workouts to be completed. These scores then put you in a category to compete against athletes with a similar skill level. This is a great starting competition, it has an awesome vibe and is a very well run event.

The Rainhill Trials

Straight out buy a ticket to the competition floor:

Barebelles
Inferno Pairs

Charity throwdowns:
Battle for Cancer
Girls Gone RX
These are just a few if you head on to “Competition Corner” you can take a scroll through all the various competitions ☺


Wednesday Oly Club

1)Snatch + Snatch balance
4 x1+1
2)Split jerk
1 x 3
2 x 2
2 x 1
3)Back squats
4 x 2
4)Pull ups
3 x 5-10 Weighted
4b)Bear plank
3 x 20-30

Sunday Oly Club

1) Clean + High hang clean
4 x 1+1
2) Split jerk
1 x 3
2 x 2
2 x 1
3)Clean Deadlift
4 x 2 AHAFA
4)Chin ups
3 x 5
4b) Barbell hip thrusters
3 x 8-12

The Low Down On Skipping Leg Day – Coach Dan

So, you’ve been dying to get that new Squat Clean PB and today is the day. Maybe your form isn’t the absolute best but you’ve somehow managed to get the weight up to the shoulders one way or another. You finally manage to get under a new personal best, and suddenly you find yourself stuck at the bottom of the squat! You panic, and you bounce not once, not twice, but three times and you just can’t stand it up. Sadly, your legs have let you down!

Why you need your legs to be strong!

Our leg strength is a major piece of the puzzle when it comes to how we transfer our strength through our lifts. Your overhead strength is limited by the strength of the parts below to stabilise so aside from your core that of course means your legs! When it comes to lifting weights from the ground we need the legs to be able to drive that weight up to avoid that ugly muscle pull that we all too often see in cleans, snatches and deadlifts.

Even more than the obvious points on what strong legs can do for your lifts it’s often an oversight on what your leg stability can do for your core. If you tend to have lower back pain crop up through your training it may be due to the fact that your glutes and hamstrings aren’t firing as much as they should be, or simply that they are not strong enough to support the rest of your body. Essentially, having a solid foundation through the legs means that your back won’t have to do all of the work

What’s an Easy Way to Work on Getting Stronger?

One of the best things you can do to develop your leg strength is to start incorporating lunge variations into your workouts! Single leg work will highlight some of the imbalances that you may have in your leg drive, while also allowing you to really focus on what parts of your leg are engaged through the movement. Muscle engagement aside the lunge is a great movement to dynamically work on your hip mobility, which is a big inhibitor for power and connection for the leg drive.

A simple rep scheme would be 3 sets of 6-8 reps per leg with a variation on how you add load and strain to the position. The focus should be on maintaining a solid upright torso as you aim to lightly tap the back knee as low as possible while maintaining control. A good tempo to start with is 3 seconds of control down to the bottom, at least 2 seconds of a pause at the bottom position and a strong drive up to the top! Start with no weight, and then consider adding a weight in the goblet position, a couple at the sides in a farmer’s hold, the front rack, overhead, a barbell in the back rack…etc.

Lunges, of course, are only one way of many to make a step forward towards stronger legs! For more ideas on how to work on building up leg strength don’t hesitate to shoot me an email at Dan@CrossFitThames.com


Monday

A) Front Squat
65% x 5
75% x 5
85% x max reps

B) 2 Rounds:
3min. EMOM:

15/12 Cal Row
Immediately into;
3min. EMOM:
5 Front Squats 80/60kg
Immediately into;
3min. EMOM:
15 Toes-To-Bar

Tuesday

Classic CrossFit

(0-10min.)
5 Rounds For Time:

6 Power Cleans 80/60kg
12 pull-ups

*If you are not done by 9min. you should probably stop and get ready for part 2.

(10-18min.)
For Time:

1 mile run
*With a partner, in 200m intervals

(18-32min.)
For time:
21-15-9

Jerks 60/40kg
Burpees over the bar
HSPUs

MetCon

21min. EMOM:
Min. 1)
15/12 Cal Assault Bike
Min. 2) 15 V-Ups
Min. 3) 15 KB Front Squats 16/12kg

Rest 5min.

10min. to get as far as possible… (Quality reps though)
10-20-30-40-50
Cossack Squats 16/12kg
20-40-60-80-100
Double Unders

Wednesday

Classic CrossFit

A) Push Press
70% x 3
80% x 3
90% x max reps
*Set of 20 DB Russian Twists between sets!

B) 15min. AMRAP:
2 Alt. DB Snatch, 22/16kg (Round 1)
1 Round of FUN
4 Alt. DB Snatch, (Round 2)
1 Round of FUN
6 Alt. DB Snatch, (Round 3)
1 Round of FUN
…continue to add 2 DB Snatches after every round of

“Fun” Round
5 Pull-Ups + 10 Push-Ups + 10 Wall Balls

Thursday

Classic CrossFit

Every 5min. X 6 Rounds:
500m row
5/3/1 Hang Power Snatch (climbing)
15 TTB

*5 reps for rounds 1+2
*3 reps for rounds 3+4
*Heavy singles for rounds 5+6

MetCon

Every 3min. x 7 Rounds:
15/12 Cal Row
15 Bent over Rows 22/16kg
10 DB Bench Press 22/16kg

Rest 5min.

Get as far as possible in 10min…
10-20-30-40-50
Russian KB Swings 32/24kg
Push-Ups
Russian Twists with a plate

Friday

Classic CrossFit

A) Deadlift
70% x 3
80% x 3
90% x max reps

10min. AMRAP:
8 Front Rack Lunges 40/30kg
8 Wall Balls 9/6kg
*Every 2 rounds, add 5kg to the bar. Ladies add 2.5kg.
Share as needed

Saturday

35min running clock….
Team “Manion” (in teams of 2!)
7 Rounds:

400m Run
29 Back Squats 60/40kg
Immediately into;
Max Rounds in remaining time:
10 Hang Power Cleans 70/50kg
20 Cal Assault Bike/ski

Friday the 4th With Reebok & Second Fittest Woman on Earth, Kristin Holte!

Hey Thames peeps,

We have some awesome news about an exciting event we are hosting on Friday night 4 October with Reebok!

Reebok have a Nano 9 try on tour with the amazing Second Fittest Woman on Earth, Kristin Holte in Dublin and London, and YAY, the London box is us. There will be two classes that you can register for on the night. There will be an arrival time in order to get fitted with a new pair of nano’s to try out in the workout, a group warm-up with Kristin and then two heats for the workout. Each session will have a capped amount of people, and there will be members of other nearby boxes too, so be friendly and play nice with others 🙂

Session 1: Arrival/collect your trial Nanos 17:00. Class 17:30-18:30

Session 2: Arrival/collect your trial Nanos 18:30. Class 19:00-20:00

Reebok will be running other events during the day and due to this, there will be NO 12:30 lunchtime class and NO open gym from 12:00-17:00.

Come and try out the new Nano’s and get put through your paces by Kristin Holte with us next Friday night :)!

Below are the links for each class to register! As there are limited spaces, register ASAP, but please also let us know if you can no longer come so your spot can be taken by someone else.

Session 1 Collect Nanos at 1700, Start at 1730!

Session 2 Collect Nanos at 1830, Start at 1900!

Any questions hit me up misty@crossfitthames.com


Wednesday Oly Club

1) Hang clean pull + Hang clean
4 x 1+1

2) Front squat
2 x 2
2 x 1

3) Push press
2 x 3
2 x 2

4)Chin ups
3 x 5

4b) Barbell hip thrusters
3 x 8-12

Sunday Oly Club

1)Power snatch + OH Squat + Snatch balance
3 x 1+1+1

2)Back squat
2 x 2
2 x 1

3)Split jerk
4 x 2

4)Pull ups
3 x 5-10 Weighted

4b)Deadbugs
3 x 12-20