All posts by Milo

New Year Resolutions take one: Mobility by Coach Milo

New Years is a great time when everyone enjoyed getting that “clean” slate to re-set their brain and start working towards a goal that has clearly been in the head for a while regardless of what they say.

I’m not going to delve into should we do resolutions or goals or if they are good or not. It’s more about finding what works for you regardless of what everyone else says. So do you first off. But I will try to add in my two cents to help you succeed along the way!

Im going to take a stab in the dark and say a lot ( maybe most of us…?) have set the ever elusive goal of “Stretching/ doing more dedicated mobility”! Some may have just stated the fact that they need to stretch more. How are you going to judge this a success ? Some of you have stated that you will do 15 minutes a day as thats easy right ? I mean its only 15 minutes ? Ok, come 4th of Feb when you are bogged down at work, feel crappy and forget or just blow it off altogether, what are you going to do then ? Try again in 2020?

I’ve been playing around with this so for myself I’ve made it more manageable by keeping a track each week and have set the challenge of getting a minimum of 1 hour a week. Not a lot and I aim to get more if I can but if I don’t and get the hour then happy days. 52 hours of Mobility in a year isn’t bad going! Especially if I actually count how much I did last year haha

If you know you can hit the 1 hour easily then change up the number as you best see fit but make it something that IS achievable and worst case scenario when you SMASH your goal next year that you can make it more challenging 🙂

I will only caveat this with one thing to keep it mind, mobility is like fire. If you can’t control it it can be dangerous. Make sure you don’t over do it and can still CONTROL your Range of motion. More to follow on this soon with another blog and some videos !

Now whether you call them goals , resolutions , targets or a challenge is irrelevant as long as it WORKS for you. Ignore the trends or whatever is being said on the “gram”. Find what works and ignore the rest. Keep us posted how you get on and how you are approaching your goals! Get Swole and flexy this year !

Head Coach Milo ( )


…at the 0:00
15/12 Cal Row/Ad/Ski
10 TTB

…at the 10:00
100m Run
15 Power Cleans 40/30kg

…at the 20:00
15 American KB Swings 32/24kg
10/7 Cal Row/ Ad/ Ski

…at the 30:00
10 Burpees
15 OHS 40/30kg


Classic CrossFit

A) Thruster
Complete a 3 rep max

B) Every 3min x 5 rounds: (score is slowest round!)
250m Row
7 Thrusters 60/40kg
14 pull-ups


Get as far as possible in 16min…
Run 200m
15 Weighted Sit Ups
50 Double Unders
Run 400m
30 Weighted Sit Ups
100 Double Unders
Run 800m
30 Weighted Sit Ups
50 Double Unders
Run 400m
15 Weighted Sit Ups
100 Double Unders
Run 200m

Rest 3min.

Get as far as possible in 16min…
Row 200m
15 Push-Ups
50 Russian Twists with 5kg. plate
Row 400m
30 Push-Ups
50 Russian Twists with 5kg plate
Row 800m
30 Push-Ups
50 Russian Twists with 5kg. plate
Row 400m
15 Push-Ups
50 Russian Twists with 5kg plate
Row 200m


A) 1-Mile Run (Time)

B) Find your 3 rep MAX Deadlift

C) Max Wall Balls 9/6kg
*every time you break do 5 burpee


Classic CrossFit

A) Power Clean
5RM Power Clean “Touch and Go”

Max Shoulder to overhead 60/40kg
*Starting with an EMOM: 5 TTB

Max Hang Power Cleans 60/40kg
*Starting with an EMOM: 3-5 Muscle Ups / Chest to bar / Pull Up / Ring Rows


Every 4min. x 4 Rounds:
500m Row
25 Wall Balls 9/6kg

Rest 3-5min.

Every 4min. x 4 Rounds:
400m Run
25 American KB Swings 24/16kg


A) Back Squat
Build up to a 2RM

B) 6min. AMRAP:
10 Back Squats at BW (.70 for ladies)
15 Pull-Ups

C) 6min. AMRAP:
10 Back Rack Lunges 60/40kg
15 H.R. Push-Ups

Extra fun if time allows:
150 Russian Twists with two 5kg plates


Valentines Day Throwdown!

Competitor Mentorship Program – 6 Weeks with Head Coach Milo


This is a 6 Week “Camp” built and geared for athletes who want to be more competitive in CrossFit. Pure and simple.

We want to help you be the most competitive athlete you can be without being able to go back in time and change your genetic make up and start training way sooner in life !

We want to help you build a road map to get you from where you are to where you want to be.

How ?


Unlike everyone else, we aren’t going to give you a load of programming and mindset “hacks” to perform better.

We do things differently.

See –

We don’t just tell you what to do.

We coach you on how to do it.

We mentor, guide and push you to transform from the person you are now, into the competitive athlete you need to become in order for you to reach that goal you are chasing.

We will expose your weaknesses and tell you where and how to improve.

What will you get ?

The course will be over 6 weeks where you along with 9 other athletes will get together each Saturday for some training and some competitive component each week. We will ONLY be choosing higher level athletes this time around so we can keep it a competitive environment which in this case is extremely important to force everyone out of their comfort zone.

These Saturday sessions will be 90 minutes each week bar the last one which will be 2 hours simulating a mini comp in the group.

Each week will go over a different component. Week one for example will be a heavy WOD to expose your strengths or weaknesses there. Week two would be a gymnastic high skill component. Week three would be a “light” day with shorter classics such as the fan favourites “Fran”. You will get the full program when you sign up.

    1. Each week you will get a “report” on how you performed, where and how you can improve going forward
    2. 2 Extra programmed sessions a week based on your performance each Saturday tailored to you
    3. 1 Private session (for 30 minutes) with Head Coach Milo based on your weaknesses and skill based
    4. 2 sit down sessions with Head Coach Milo on making a plan for future development
    5. Train and push against like-minded athletes
    6. Articles written for you
    7. Weekly check ins

When you’re growing as an athlete, everyone is trying to get you to buy into the latest hack or trick. You can’t be a genuine competitive athlete by using a “hack”. You need to know exactly where your weaknesses are and how to fix them.

Chances are, that’s not the person you are now.

But in this 6 week mentorship program, we help you uncover yourself and become a competitive athlete capable of creating an impact on the competition floor.

You must have these three things.



A growth-oriented mindset.

I’m not saying this to be cute.

This will ONLY work for you if you’re committed to growing and becoming better.

And this will ONLY work for you if you actually want to become a better and more competitive athlete.

Apply For Competitors Mentorship Program

If you are interested and want to apply then hit the link above ! Speak to you soon!

What are your goals and what are you training for ? – Coach Milo

Training to be a faster runner ? Training to be a better fighter in the ring ? Training to be a more competitive athlete in CrossFit ? Training to be a ninja at 80 years old ?

We can use CrossFit to improve all of these areas for sure but we have different needs and focus areas. If you are more focused on improving your running for your marathons or triathlons you have coming up then Squatting will be beneficial for you but you can ease off a little compared to the person who wants to compete in CrossFit and needs to have a strong base for all the lifting and endless thrusters they will be doing in their future.

Now before you start throwing random articles at me about how strength training will improve your running I’d say yes you’re right. Bear with me.. You will improve but you will improve a whole lot more by squatting on the regular still, but with lower weights than the CrossFit athlete chasing a new 1 Rep max , combined with high intensity WODs , sprint work and endurance work (both power and general endurance).

So how does that work with group programming ?

This is where we differ from a lot of CrossFit gyms. If you KNOW what you are training and have specific goals then we pride ourselves on our knowledge as coaches and what we do. We can help you still and we can point you in the right direction. We can adjust the day programming for you and advise you how to best approach the day. We can recommend a course of action for going forward. We can offer bespoke programming just for you and YOUR specific goals. (More on that another day.)

Easy one to think about is how you could change the day programming if you are said Marathoner and todays class is:

A) Back Squats 
5 @75%
3 @85%
1 @95%

B) “Helen”
3 Rounds:
400m Run 
21 Kb Swings 
12 Pull Ups

Again there are plenty of variables here for each individual but I’d say hit the squats at 3×5 and leave it that. Or I’d swap out the movement slightly and get you doing back rack lunges to build up those glutes and single leg strength even more at a higher rep scheme. Yes this may affect your squat gains over the cycle but if you are set on a certain marathon time then this is more likely to benefit you.

For Helen I would reverse how most CrossFit People attack this WOD. Most go steady (ish) on the run and then aim for the swings unbroken or in as few sets as possible. For you I’d say absolutely destroy yourself on the run building with each one. So run 1 at 80%, run 2 at a faster interval and go for broke on run 3. Who cares if you hit the time cap on the pull ups ? Thats not your goal right ? Again plenty of variables here as I can already hear the eyeballs rolling for some of you haha.

It depends on you as an athlete , how long you’ve been training regularly and where you want to get to in a year, 5 years and where you want to be in 20 years.

Can I have it all and be a ninja at everything? Good news? YES! Bad news that no one wants to hear ? It takes years and a F**k load of hard work. So if thats you then get ready to dig in and strap up cause its going to be a long ass road.

For most reading this general fitness is the aim in which case just keep doing what you are told :P. For the rest of you who have specific goals then ask questions and don’t be afraid to chop and change some movements here and there. 6+3=9 but so does 5+4. Theres no one way to do anything so pick a route and get to work. If you want us to help you on yours then you can reach out at any time. 🙂 

Speak soon!

– Milo


On the minute for 24 minutes:
Minutes 1-6:

Odd: 7 Thrusters 40/30kg
Even: Max Reps, Muscle Ups

Minutes 7-12:
7 Thrusters
Even: Max Reps, Burpees

Minutes 13-18:
7 Thrusters
Even: Max Reps, Kb Swings 24/16kg

Minutes 18-24:
7 Thrusters
Even: 200m Run (This is 10 reps)
*You must finish the 200m Run in 1 minute for it to count.
*Score is total max Reps at the end 🙂




A) EMOM x 10min. (Both in the same minute)
5-7 TTB
3 Front Squats (Heavy as possible. Must clean it off the ground)

B) EMOM x 16min.
15 Wall Balls 9/6kg
Even: Max Deadlifts 100/70kg
*You are going to need to stop around the 40sec on those deads.


A) Push Press
Work up to a 5RM

B) For Time:
80 air squats
70 push-ups
60 alt. db snatches 22/16kg
50 calorie row
40 box jumps 24/20
30 handstand push-ups
200m Run
10 Jerks 60/40kg

(CAP: 20min.)


A) Hang Power Clean
EMOM x 10min.

2 Reps for the first 5min.
1 Rep for the last 5min.

B) Every 4min for 20min.
12/10 Cal AD/Row
15 Sumo Deadlifts 70/45kg
12/10 Cal Row/AD
15 Pull-Ups


In Teams of 2:
35min. running clock…

2 Rounds:
50 Cal Bike
50 Pull-Ups
immediately into:
2 Rounds:

50 Wall Balls 9/6kg
50 Snatches 40/30kg
immediately into:
2 Rounds:

50 Burpees
50 Overhead Squats 40/30kg
immediately into:
50 Curtis P’s 40/30kg
1 Curtis P = 1 Power Clean + 1 Lunge On Each Leg + 1 Push Press. Can You finish ??

Award Winners!! – Coach Misty

I cant believe 2018 is coming to an end, what a year it has been:-)
Id like to take this opportunity to thank all of you for being a part of Thames these past almost 365 days. This has been a big year for me, and I have loved every moment of it. Especially getting the chance to know our members even more and be apart of your daily lives 🙂

Thank you for making Thames the great community it is, from your commitment to training, positivity and camaraderie in classes, attendance of group events and throwdowns or just coming to support or hang out. Not to be sappy, but you guys make Thames great.

On greatness, Id like to take time to call out a few members that have won the Thames awards this year. We have your prizes at the gym, so please just ask a coach to get it for you 🙂

Most Improved: Gavin Chapman

Gavin has been at Thames for roughly a year and a half, but in this past year his dedication to his training has earned him most improved by a large margin. Not only has he significantly increased the amount of weight he now adds to the bar, he has bettered his endurance (even though he hates it) and is such a constant to the lunch time crew, that if he wasn’t in class I would worry that something had happened to him.
Gav, keep at it, you’re doing amazing, and we love helping you smash those PBS

Community Spirit: Nitesh Srivastava

I hope you have had the chance to throw down with this awesome guy, you definitely will know him from class, although he is not the loudest, he is the one cheering you to finish, helping you pack away, seeing your lost expression and walking over to you to help explain the movement, assisting to organise any team event aaaand looking after drop ins in the class.
Tesh thank you for always giving so much back to your Thames family, we appreciate and value you like crazy

Best 12 days battle: Camila Gomes

We had 13 people smash all 12 days of CrossFit, earning themselves some serious bragging rights and a free PT session. (We are in process of booking those in 🙂

The 12 days rockstars are:

Stephen, Camila, Jacek, Ryan, Poppy, Nandita, Federica, Luca, Ottavio, Gil, Michelle, Antonio and Evgeniy.

Although you were all awesome, we have decided that Camila earns the best 12 days battle, not only as a 12 day commitment is quite a a lot for a CrossFit newbie but she came every day with such positivity and drive to prove to herself that she could kick ass :-)( Not to mention turned down many a social to make sure she was ready for the next day.)

Most dedicated: Ryan Lucas

He has graced the instagram account a few times, so you may know his face if you don’t know him yet. Ryan has been a member for just over a year, and in that time he has mastered pretty much every CrossFit movement. This isn’t just because he is a rockstar, but he puts the work in. Every day, doing class, skill sessions, extra practising after class, on the weekend. Pretty much sets his mind to the goal he wants and keeps at it until he can say he can do it.

Ryan we admire your commitment, dedication and ability to take every failed attempt as a chance to learn and get better

Class Comedian: Oli Narbett

His great sense of humour and quirky comebacks are always a highlight of the classes. He somehow has the ability to do the workout and add entertainment factor throughout. I know the late night gang always have some extra laughs when Oli is in.

Thank you for always showing up and getting the work done Oli, but getting it done at times in comedic style 🙂

Those are it for the awards, but again, Thank you Thames for making this year great! Cant wait to see what the new year brings! See you in 2019

xx Misty


A) 10 Minute EMOM
2 Hang Snatch @ 60-70%

B) 5 Minute AMRAP:
12 SA DB Thrusters 22/16kg
12 Pull Ups

-4 min rest

6 Minute AMRAP:
3 Bar Muscle Ups
12 OHS 35/20kg

-4 min rest

7 Minute AMRAP:

12 Alt Step Ups 20″ 24/16kg KB in goblet position
30 DU
12 Kettle bell swings 24/16kg






A) Bench 3 x 10, climbing, 2 min rest

B) 18 Minute AMRAP:
50 Cal Row
40 Toes to bar
30 Shoulder to overhead 60/40kg
20 Handstand Push Ups
10 Squat Cleans 60/40kg


A) Deadlift 3 x 10, climbing, 2 min rest

B) 10 Min AMRAP
12 Power Snatch 35/20kg
30 DU

– 3-5 min rest

10 Min AMRAP
12 Box Jumps 30/24
2 Rope Climbs


A) Back Squat 3 x 10, climbing, 2 min rest

B) Elizabeth

Squat Cleans 60/40kg
Ring Dips

Big Picture Programming for 2019!

Hey Gang ! 

As promised I have been working away at the programming on a larger scale so you know what you are doing , why and where you are heading next and again, why.

Now , please be aware some of these days may shift forward or back a week or two throwing this out of whack a little so don’t book holidays around it 😛 but its more to give you an idea of where we are going and why. Unfortunately however there are some things I can’t account for like exact dates for the CrossFit Open (more so as there are TWO of them in 2019!) so a few tweaks may need to be made here and there.

Here’s an outline for you for going forward:

Post X-mas Smash for 6 weeks (7th of January – 16th of Feb )
CrossFit Open 5 weeks (18th of February – 23rd of March )
Testing for 1 week (24th of March – 30th of March)
Positional work , Gymnastics and structure work 6 weeks (1st of April – 11th May )
2 week testing (13th of May – 25th of May)

Pure strength and power development 10 weeks (3rd of June – 10th of August )
2 week testing (12th of August – 24th of August )
Power endurance and strength endurance work 6-8 weeks (26th of August – 5th of October)
1 week testing (7th of October – 12th of October)

“Post X-mas Smash”

This is exactly what it sounds like. Sometimes I’m here to help you and sometimes I’m here to give you the rude awakening that you need. This will be very classic esq CrossFit style with plenty of variety in movements to get you moving again. Some strength work and some good intensity work that will be making you question all your holiday choices. So make sure you enjoy it and make it worth it 🙂
This part will be 6 weeks in length and it will have a very similar feel to what we have been doing in the past two cycles. So it has the “fun” but also “what was Milo thinking…” kinda vibes to it.

“Testing week and CrossFit Open take 1 for 2019!”

Now that HQ has released the official open dates for 2019 we can make a plan of action and we have done so.

The Open. For those that don’t know this is 5 weeks of CrossFit WODs that are used to start the selection process to the fittest on earth at the Reebok CrossFit Games. This is run world wide at each CrossFit box so you can see how you improve year to year compared to the rest of the field and have some fun doing it!
I’d like to do some testing just after the Open looking more a the lifts and some other classic WODs apart from the open WODs which you will have 5 weeks of before hand.

“Structure, Positional work and Gymnastics”

I can already hear the “but we don’t need that” arguments. Well , again I’m not here to stroke your egos and I’m telling you that you DO need this.
It’s 6 weeks where we will slow some days down a little (not as much as last year fear not haha) but enough that we can get some solid work in and lay a great foundation to build on for the year to keep you injury free and to maximise the gain train wave that we will be making you ride as the year goes on. Don’t be lazy and set the foundation so at the end of the year you will be the badass you want to be.

“2 Week testing period”

Here we will be testing some of our strength numbers , power outputs and some Classic CF WODs so we have some numbers going into the next phase and so you know exactly where you stand before and after.

“Pure Strength and Power Development”

This is where we will be chasing some pure strength work and building on that foundation that we will have laid with the positional work and with the GPP before that.
We will be hitting the classics such as Back Squat , Deadlift and Presses to get you as strong as possible in 10 weeks. We will do some power work which will also translate into your WODs which when you are pulling calories like an absolute boss on the row or air dyne mid WOD you’ll be thanking me. And…. probably cursing me at the same time but I’ll get over it don’t worry.

“2 Week Re-test period”

Here we will be re-testing all of the same WODs and lifts so you can see all the gains made. Wohoo! Plus a few other bonus things that we will be hitting up in the on coming cycle.

“Power Endurance and Strength Endurance”

This is where I expect the most hate mail all year to be honest. You know those workouts that once “time” gets called the gym goes scarily silent and all you can hear is peoples souls dying a little and hot breathing ?

… I’ll let that image sink in a little more….


That’s what this will be a lot of. Yay! 🙂

The aim here will be to build up your capacity again with your new found strengths and get you back into the suffer zone and to be able to keep going !

As ever if you want to get more technical or jump into the programming matrix with me then hit me up and we will go over it till I get blue in the face. If not as with most of the votes in the facebook group a while back, “just do what you are told” and get to work 🙂

Milo ( )

Oly Club For The Week!


A) Snatch + Hang snatch
6 x 1+1@75-80%
B) Back squats
6 x 2@75-85%
C) Push press
3 x 3@75-80%
D)Med ball hamstring curls/ GHR
3 x 8 -10


A) Clean + Jerks
6 x 1
B) Back squat
3 x 3@80-85%
3 x 6-8
D) Ab work

On The Twelfth Day Of CrossFit My Coaches Gave To Me…!

Quick reminder about Friday gang!
We are having a final do so we would love for as many of you who are able to come join us in the evening where we will be doing the last WOD and having a mini bake off ! We also have some prizes for the bake off and some annual awards to give out! Hope to see you all there ! Bring your best X-mas jumper 😛
Heats will be at 6-7 and 7-8pm 🙂 Then eat cake for time.

In honour of all the WODs we have done the past 11 days we are going to finish strong with our version of the 12 Days of CrossFit for 2019!

We will be doing a 12 days WOD with a feature from each and every one of the 11 days up unto this point!
Aka “Bert” had a smidge of running involved so movement number 1 will be running! Cough you’re welcome cough! WOD two was “Nate” so next will be Muscle ups and so on and so forth !

12 Days of CrossFit Thames 2019!

1 – Run (100m)
2 – Muscle Ups
3 – Snatches 50/35kg
4 – Overhead Squat 50/35kg
5 – Pull Ups
6 – Push Ups
7 – Burpees
8 – Back Squat 50/35kg
9 – Thrusters 50/35kg
10 – Clean and Jerks 50/35kg
11 – Wall Balls & Sit Ups
12 – DB Man Maker step overs 22/16kg

So this will work like the song. Do 1 run , then 2 Muscle Ups and 1 run, then 3 Snatches and 2 Muscle Ups and 1 run etc etc 🙂 Lets finish in style gang! Woo!

On The Eleventh Day Of CrossFit My Coaches Gave To Me…!

Enjoy this variation on a two classic WODs !

Karen vs Annie
For Time:

30 Wall Balls 9/6kg
50 Double Unders
50 Ab Mat Sit-ups
30 Wall Balls
40 Double Unders
40 Ab Mat Sit-ups
30 Wall Balls
30 Double Unders
30 Ab Mat Sit-ups
30 Wall Balls
20 Double Unders
20 Ab Mat Sit-ups
30 Wall Balls
10 Double Unders
10 Ab Mat Sit-ups

On The Tenth Day Of CrossFit My Coaches Gave To Me…!

A 12 Days of CrossFit Thames Classic peeps! Get in and get it done ! We are nearly there 🙂

Day 12 is the grand finale, this means after the final workout we will have a Christmas Party at the gym. If you know you’ll be able to attend on the final day in the evening then get yourself registered on Pike13 via the link below!

Register for Our Christmas Party Finisher!!


For time:
30 Clean and jerk 60/40kg
Run 1 mile
10 Rope climb
Run 1 mile
100 Burpees

On The Ninth Day Of CrossFit My Coaches Gave To Me…!

This is the day I’m sure many of you will hate me haha It’s ok I dont mind. Please forward all hate mail to

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters 40/30kg
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters 40/30kg
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters 40/30kg