All posts by Milo

Congratulations to CF Thames Team at Strength In Depth!

Congratulations to this team of legends who took on Strength In Depth over the weekend team. Coach Misty, early birds Amanda and Rich and Thames Celebrity Smithy took on 7 Events across the weekend.

After the event was over they came in 24th overall and put in an unbelievable effort across all the events. Amazing work team! We couldn’t be prouder of you!


Monday

A) Back Squat
4 Sets of 10

B) For time!
100-80-60-40-20

Double Under
10-8-6-4-2
Squat Clean @70-75% of 1 Rep Max

Target Time: sub 7:00
Time Cap: 12:00

The lift shouldn’t be over 100/70kg

Tuesday

Classic CrossFit

A) Press
4 Sets of 10

B) 27-21-15-9
Assault Bike/Row
Chest to Bar

Target time sub 7 Mins
Time Cap 12 Mins

C) EXTRA Credit
2-3 Sets
Max Strict Pull-Ups
Straight into 20 UB Ring Rows

MetCon

AMRAP for 10 Minutes:
20 Abmat Sit Ups
10 Burpee
10 DB Push Press 22/16kg

– Rest 5:00 –

AMRAP for 10 Minutes:
20 Wallball 9/6kg
10 Burpee
10 Russian KB Swing 32/24kg

– Rest 5:00 –

Then for 4 sets (10 Min Cap)
Accessory:

12 Dumbbell Bench Press
12 Bent-Over Row (Any prefered variation

Wednesday

Classic CrossFit

A) Front Squat
4 Sets of 10

B) 2 Sets of:
21-18-15-12-9

Front Squat 60/40kg
Push-Ups

Target Time: sub 10:00
Time Cap: 13:00

On minute 15 Start the second set!
Go faster get more rest 😛

Thursday

Classic CrossFit

A) Snatch
12 Mins to build to a heavy 2

B) 5 rounds
30 Double Under
15 Power Snatch 35/25kg

-Rest 3:00-

5 Rounds
35 Double Under
9 Thruster 40/30kg

*Power Snatch is ideally kept in 1-3 sets throughout
*Double Under is ideally 1-2 sets the entire time
*Thruster should be unbroken for at least the first few rounds

Target Time each set: sub 5:00
Time Cap each set: 8:00

MetCon

2 sets
5 rounds

30 Double Under
16 Alt DB Snatch 16/12kg

-Rest 5:00-

5 Rounds
35 Double Under
9 DB Thruster 16/12kg

-Rest 5:00-

*Double Under is ideally 1-2 sets the entire time
*Thruster should be unbroken for at least the first few rounds

Target Time each set: sub 5:00
Time Cap each set: 8:00

Friday

Classic CrossFit

A) Deadlfit
4 Sets of 10

B) For time!
75/60 Cal Row
50 HSPU *Strict for Ninjas!*
75/60 Cal Row
50 Push Press 50/35kg
75/60 Cal Row

Target Time: 16:00
Time Cap: 20:00

Saturday

Teams of 2 (1:1)
6 Sets (Each!)

21/15 Cals Row/Ski/AD
12 Burpees over the bar
9 Clean and Jerk

Set 1 & 2 : 60/40kg
Set 3 & 4 : 70/50kg
Set 5 & 6 : 80/57.5kg

3 Tips To Staying On Track – Head Coach Milo

Hey Team!

Short and sweet today. A lot of us have set new goals for ourselves for a big 2020 and that’s awesome! However, we don’t want those vibes and goals to fall to the wayside which can happen all too easily these days with everything going on and every shiny light known to man aimed at stealing our attention and time. So short and sweet with some tips to help keep you in the game!

1. Have a buddy! (Get accountable)

Have someone that you always go to class with. Double win! Someone to hang with and then someone to push/chase in a WOD. Or someone that you check in with that you did what you said you were going to do. Make sure it’s someone you respect enough to not waste their time or yours and who better yet will call you out when you are slacking.

2. Have a set time/day

Having a set time and day that you do Class (or whatever the case may be). If it becomes a habit chances are you won’t skip it or think up some excuse why you can’t go when you’re tired and just want to go zone out at home. This always kills off the need to have a conversation with yourself each week as to which class you are going to go to etc 🙂

3. Goals!

If you haven’t set one then get on it! Having a goal gives you that all-important reason why which is an amazing driver when things get uncomfortable. If you have then regularly check-in with how you are getting on. If it’s a big goal then have little markers along the way to help keep you motivated and to keep you on point when working at it!

We are just kicking off the first big phase of this year’s training team and we are super pumped! We hope you are too. If you have any questions then make sure you fire them my way team. If not, then head down and let’s get to work team!

Head Coach Milo
Milo@crossfitthames.com


Wednesday Oly Club

1) Clean + Push jerk + Split jerk
4 x 1+1+1

2)Front squat
4 x 2@ 2RIR

3)RDLs 3 x 8

4a) Pull ups (weighted if necessary)
3 x 5
4b) Bear plank
3 x 20 secs

Sunday Oly Club

1)Hang snatch pull + Hang snatch
3 x 1+1

3)OH Squat
3 x 3
Tempo 3010

4)Back squat
4 x 3@2 RIR

5a)Pull ups
3 x 8-12
5b)Hamstring curls
3 x Amafa

Hypertrophy For CrossFit – By Head Coach Milo

Focused hypertrophy training is often overlooked by coaches and athletes in CrossFit. Perhaps this is because hypertrophy is generally considered to be within the realm of bodybuilding, and old school CrossFit was generally juxtapositioned to this style of training (along with excessive low-intensity steady-state endurance training.)

Hypertrophy is a powerful and useful tool for any and all levels of athletes regardless of goals and aspirations.

Strength

Let’s start with the most obvious: Strength is important in CrossFit. How does one go about getting stronger?

Generally speaking, there are two types of adaptations to any kind of training. (1) Functional adaptations, which are adaptations of the nervous system resulting in improved skill in the given task. (2) Structural adaptations, which are actual physical and physiological changes resulting in an improved ability to execute the given task.

In simpler terms, functional adaptations are your brain and nervous system learning how to do what you want them to do, and structural adaptations build the things necessary to do them.

Here’s the thing: functional adaptations eventually run out. Once you’re really good at squatting, from a neuromuscular point of view, there’s only so much more you’re going to get out of getting better at it. So what to do? Well, you aim to get more out of the structural adaptations, which, in the case of strength, can mean building more muscle. Once that muscle is built, you are able to create new functional adaptations.

Is it possible to build muscle with lower reps and heavier weights? Sure! But for well-trained athletes, it probably doesn’t work as well as using higher reps and lower weights, and, for the aspiring competitive CrossFit athletes, those high reps and low weights come with a host of other advantages.

Strength Endurance

Just as hypertrophy training can lay the base for improvements in maximal strength, it can also lean towards the other end of the spectrum and lay the base for improvements in strength endurance, a critical component of performance in CrossFit Games competition. Although most (not all) events in CrossFit competition are closer to the endurance side of strength endurance, hypertrophy training can still help to create the foundation to improve the athlete’s fitness with lighter weights.

This is especially true for newer athletes. Where more advanced athletes will benefit the most from highly specific training to improve their sport specific strength endurance, hypertrophy training is an excellent introduction to strength endurance for novice and intermediate trainees, who can reap the benefits of both improving their strength potential and their strength endurance potential from a single stimulus. Hypertrophy training can serve as the prime driver of improvements in strength endurance until the athlete is at a pretty high level of sport specific development.

Technique

Hypertrophy training necessarily requires the athlete to perform a lot of repetitions with a submaximal load. This fits nicely within the context of the hierarchy of “mechanics, consistency, intensity.” Regularly implementing concentrated blocks of hypertrophy training ensures that the athlete is routinely afforded the opportunity to reduce the absolute intensity and perfect their mechanics by performing a lot of perfect reps with relatively light weights.

Additionally, more specific hypertrophy training can help to improve technical flaws. Often, when an athlete breaks down at a given part of a lift, the breakdown represents a relative lack of strength in a particular muscle or muscle groups. Fortifying the area in question with muscle mass via targeted exercises can help the athlete eliminate weak spots which improve their mechanics, thereby raising the ceiling for their strength potential and reducing the risk of injury.

Joint Health

Last, but certainly not least, is the potential impact of hypertrophy training on joint health. Competitive CrossFit athletes put a lot of stress and strain on their joints. When it comes to strength training, much of the stress on the joints is a result of how much weight the athlete is using, rather than the total volume of work (although high volume at high intensity certainly compounds the stress.) Regularly cycling in blocks of lower weight, higher rep training can help to alleviate this stress, keeping the athlete healthy for long periods of hard training.


Monday

A) Front Squat
3 sets of 12

B) 2-3 sets
5 rounds:

5 Weighted Pull Up 20/10kg
5 Box Jump (Increasing Height)

rest 3:00 b/t sets

Target Sub: 6:00
Time Cap each set: 9:00

Tuesday

Classic CrossFit

A) Press
3 Sets of 12

B) 2 sets
100 Push Up

*Start with and every time you break 10 DB Hang Squat clean 22/16kg

*A break is any time you break from a plank position

Target Time each set: 5:00
Time Cap each set: 9:00

– Rest 5:00 b/t sets

MetCon

For time:
Row 2,000 meters
50 wall balls 9/6kg
Row 1,000 meters
35 wall balls 9/6kg
Row 500 meters
20 wall balls 9/6kg

Wednesday

Classic CrossFit

A) Snatch
12 Mins to build to a heavy 3

B) Gods of the arena!
25/20 Cal Row/Ski

5 Legless

25/20 Cal Row/Ski

5 Legless

25/20 Cal Row/Ski

5 Rope Climb

25/20 Cal Row/Ski

5 Rope Climb

25/20 Cal Row/Ski

*Row should be moderate/fast pace ideally under 1:15 each set

*Legless and regular rope climbs should ideally take under 1:45 each set

Target Time: sub 12:00

Time Cap: 16:00

For those that can/want to you can sub Calories for 2 Lengths Handstand Walk

Thursday

Classic CrossFit

A) Deadlift
3 Sets of 12

B) 2 sets of 3 rounds:
10 Strict HSPU
25 Weighted Sit Up/10 Strict Toes to bar

Rest 5:00 b/t

*Strict HSPU should be completed of sets of 4+

Target Time each set: 8:00
Time Cap each set: 12:00

MetCon

5 Rounds
24 cal bike/ski
12 Bench Press DB Bench 22/16kg

Rest 5:00

5 rounds
24 Cal Row
12 Dumbbell Front Rack Squats 22/16kg

Friday

Classic CrossFit

A) Back Squat
3 sets of 12

B) For time:
150 Double Under
15 Bar Muscle Up
150 Double Under
15 Ring Muscle Up
150 Double Under
15 Bar Muscle Up

Target Time: sub 12:00
Time Cap: 16:00

Saturday

Teams of 2 to get as far as possible!
30-24-18-12

Power Clean 70/50kg
12-18-24-30
Dumbbell Thruster 22/16kg

– Rest 5 Min –

12-18-24-30
Power Clean
30-24-18-12
Dumbbell Thruster

Time Cap 35 Min

*Power cleans should be moderate and manageable quick singles or touch and go sets
*Thrusters should be at least sets of 5+

Strength Through Mobility Course With Coach Dan

If you have seen me around for the past month or so staring blankly into the distance you will have caught me in the middle of doing some concentrated mobility work! Over a month ago I decided it was time to put more focus on how I work on getting myself pain-free whilst developing control with my new found range.

In this course, I’m looking to share my learnings with you so you can keep yourself injury-free and hopefully even smash out some new PBs with your new-found range!

How the Program will work:

Each session we will run through a variety of movements. Although the session won’t include a Metcon, there are definitely movements that may leave you sweating and breathing pretty hard from the concentration of it all. Our progress at the end of the month will really depend on how much optional homework you do on your own, which I will assign at the beginning of each week.

Our focus will be on improving:

Thoracic Mobility of The Spine
Overhead range and stability
Squat Depth
Ankle Strength and Range

We will track your progress by testing out your overhead squat, with the hope that at the end of the course, you can see and feel a noticeable difference in this movement!

If you’re not bothered about overhead squatting like a boss, the techniques that we will use over the month will translate to all of the main lifts and movements that we do in class too!

Aim for the Course: Improve strength and stability for Overhead Squat Position

When: Feb 3rd through Feb 29th (4 weeks)
Frequency: 3 x per Week with Optional Homework
Time: Flexible based upon interest
Cost: £350

What you get:

– A better understanding of how to create a mobility routine for yourself
– Access to video content for the movements we do in the course
– An individualised program for you to follow after the course ends to help work on your individual struggle points and goals.

I am looking to run this in small groups capped at 6 people here are the timings.

Timings:

Mornings
Tuesdays @ 6:30am
Fridays @ 6:00am
Saturdays @ 9 am

Middays
Wednesdays and Thursdays @ 12:00 – 1:00
Every other Friday @ 12:00 / Saturday @9am

Evenings
Tuesdays & Wednesdays @ 5:30pm
Every Other Friday @ 5:30pm / Saturday @9am

Let me know if you’re still interested and if so what time of day works best for you!

Kind regards,

Dan

Dan@crossfitthames.com

Oly Club For The Week!


Wednesday Oly Club

1) Muscle snatch
3 x 2
2) BTK Hang pull + Hang snatch
3 x 1+1
3) OH Squat
3 x 3
Tempo 3010
4) Back Squat
4 x 5@2 RIR
5a)Pull Ups
3 x 5-10
5b)Hamstring curls
3 x Amafa

Sunday Oly Club

1) Power Clean
4 x 2
2) Clean Deadlift
3 x 3 AHAFA
3) Front squat
6 x 2@ 2RIR
4) Split jerk
2 x 2
2 x 1
5a) Tricep ext
3 x failure
5b) Bear plank
3 x 20 secs

Enjoy The Newbie Gain Train! – By Head Coach Milo

Hey Team! 


Too many people see being a beginner a bad thing especially when it comes to fitness. F-that. There are so many advantages that you should be taking and remember everybody was once a beginner so it’s nothing to feel intimidated by.

In this day and age, the internet is an amazing thing and brings with it so many awesome things but it also brings a lot of information which can be too much, for advanced athletes, unnecessary and sometimes just straight up wrong information. Remember, that lifter you are following on Instagram who competes at Olympic lifting on the world stage has been lifting weights and practising his craft since he was 10 years old. If this is your beginning then train like he did when he was 10 not how he does now!

Don’t chase weights!

One advantage you have as a beginner is that you hopefully don’t yet have any bad habits, you are a fresh piece of clay, waiting to be moulded. The sooner you can get yourself in front of experienced eyes (The Coaches at here at Thames have got you covered!), whether that be a coach, seminar, online community or just the strongest people at your gym, the better off you will be. At the very beginning of your lifting career, the most important thing you can do is to train with high frequency as every day you don’t perform the lifts is a day you are forgetting how to do them. For example, if you started training for the first time in your life today and trained 3x/week for the next 4 weeks you would have done 12 training sessions and had 16 rest days, over half of your training career has been spent not training. Beginners can and should train with high frequency because they don’t yet possess the ability to create significant stimulus in a single training session, so the more frequently they can do high quality work like 60-75% for sets of 6-10 PERFECT reps, the more quickly they’ll learn and ingrain good technique. Think about moving well and often and it WILL pay off.

Often times beginners are intimidated to seek out advice or attend events because they are embarrassed or feel unqualified, please put that insecurity aside and realise that everybody who is now an expert was once in the same place as you and assuming they aren’t a jerk is going to be excited to help you get off on the right foot. The sooner you have found a solid base of technique, the sooner you can start adding volume and intensity to your training, growing bigger and stronger and adapting your technique within the framework you’ve created.

Think Long Term!

Strength is a long game, not one that is conquered in a matter of weeks or months. The sooner that you can understand how to create a program for long term success and do the things that come along with that, such as proper nutrition, sleep, movement prep, and passive recovery, the more successful you will be. Don’t worry here at Thames we are constantly working at building and maintaining the best program you will find at any gym in the world. If you have more specific goals then remember to chat with your favourite coach to help adjust it to your specific needs.

For those of you not here remember that you DONT need an advanced program from your favourite games athlete or whoever. You need to work hard at the basics and pick that low hanging fruit whilst you can.

Start slow. Don’t feed into what everyone else is doing. EVERY great athlete had to start from the beginning. So it’s ok for you to begin there as well. Embrace it and enjoy the newbie gains!

Head Coach Milo
(milo@crossfitthames.com)


Monday

A) Bench Press
5 Sets of 5 @ 70%
– Every 2 mins

B) 3 rounds
30 Push Press 30/25kg
30 Step Back Lunge Steps (Front Rack)

rest 3:00

3 rounds
24 Push Press 40/30kg
24 Step Back Lunge Steps

rest 3:00

3 rounds
18 Push Press 50/35kg
18 Step Back Lunge Steps

7 min Time Cap (each)

Tuesday

Classic CrossFit

Teams of 2
200 Cal. Assault Bike
200 Syncro Air Squats

MetCon

50/35 Cal Assault Bike
50/35 Cal Row
50/35 Cal Assault Bike
50 Burpee Over Rower

-rest 5:00-

50 Burpee Over Rower
50/35 Cal Assault Bike
50/35 Cal Row
50/35 Cal Assault Bike

Target Time for each part: sub 12::00
Time Cap: 18:00

Wednesday

Classic CrossFit

A) Front Squat
5 Sets of 5 Reps @ 70%
– Every 2 mins

4 rounds
20/15 cal ski
20 Weighted Sit Up 16/12kg
20/15 Deficit Push Ups (20kg/10kg Plates)

– 20 min Time Cap –

Thursday

Classic CrossFit

A) Shoulder Press
5 Sets of 5 Reps @70%
– Every 2 mins

B) Every 2 mins for 10 Rounds
12 Burpee Box Jump Overs 24/20″
6 Power Cleans 82.5/55kg

MetCon

For Time:
100 Burpee
100 Air Squat
100 Sit Up
100 Push up

Friday

Classic CrossFit

A) Deadlift
5 Sets of 5 @70%
– Every 2 mins

B) 3 Sets
200m run
15 toes to bar
200m run
15 toes to bar
200m run
15 toes to bar
200m run

Rest 3:00 b/t sets

Saturday

Teams of 2
(0-15min.)
2km Row (250m intervals)
Immediately into;
Snatch Ladder

10 Snatches @50%
10 Snatches @60%
10 Snatches @70%
Max @80%

Rest 5min.

(20-35min. )
Assault Bike 2 Miles or 2km Ski
Immediately into;
Clean and Jerk Ladder
(Same style and %’s as above!)

Oly Club For The Week!


Wednesday Oly Club

A) Power clean + Split jerk
3 x 1+2@RPE 8
2 x 1+1@RPE 8
B) Front Squat
6 x 2@75-80% or 2 RIR
Tempo 3010
C)RDLs
3 x 8
Tempo 2121
D1) Pull ups (weighted)
3 x 5
D2) Push ups
3 x Amap

Sunday Oly Club

A) Power snatch
4 x 2@ 75-80% or RPE 7-8
B) OH Squat
4 x 3@ 2 RIR
Tempo 3101
C) Back squat
4 x 5@2 RIR
D1) Landmine press
3 x 6/6
D2) OH banded Ys
3 x 10-15

Goal-setting is the first step in creating your success – Head Coach Milo

Everyone, even kids, dream of what it would be like to be at the top of his/her profession: the top athlete, the top coach, the top doctor, the top actor, the top entrepreneur, etc. The difference between the people at the top and the people that are still spinning their wheels is that the people at the top had definable goals with a step-by-step plan in how to bring those goals to fruition.

A lot of people know the story of Michael Jordan. In high school, as a sophomore, he tried out for his school’s basketball team and didn’t make the cut. While so many of us let a disappointment like this ruin our attitude, dampen our spirit, and let the end result wreak havoc in our life, Jordan’s refusal to quit and burning desire to become a success led him to be a two-time inductee into the Basketball Hall of Fame. His career with the Chicago Bulls in the late ’80s throughout the ’90s earned him 5 MVP awards, 10 All-NBA First Team designations, 14 NBA All-Star Game appearances, all as he led his team to 6 NBA Championships, combined with many more accolades too extensive to list.

In looking back at his teen years in the sport he stated: “Whenever I was working out and got tired and figured I ought to stop, I’d close my eyes and see that list in the locker room without my name on it, and that usually got me going again.”

Michael Jordan had a dream. He had a desire. He set his goals, and then he diligently worked every day in order to make that dream a waking reality.

Why do we need to give ourselves goals?

When you give yourself a goal, you are making a commitment to something outside of yourself. You are telling your brain, “I am capable of something more.” In short, you are creating a pathway to success and you’re committing to making it happen.

Keep the big picture in mind, but realize every great picture begins with a palette of paint. It is good to shoot big, to see where it is that you want to go, but in that, understand that there are many steps and many accomplishments to be had before getting to that end result.

No matter how “big” (making it to Sanctionals) or seemingly “small” (getting my squat below parallel) your goal may seem, there will always be a process in order to accomplish it. How extensive that process depends on how lofty your goal is from where you are right now.

This is important: Once you have your long-range goal in mind, create a set of smaller and obtainable goals in order to get there. When we set out to and then accomplish our goals, it creates confidence in our abilities. Our brains receive a flood of dopamine, giving us a natural high of good feelings, which further motivates us to do more.

As a rule of thumb, your smaller goals leading to your larger one should be designed so that you may obtain one approximately every two weeks. This will keep you motivated with a positive, can-do attitude.

When you have to work for months on end with only one focus, it is easy to lose sight and become discouraged. On the opposite end of that spectrum, create goals that make you work. When your aspirations are so easy as to be able to skip the gym for two weeks and still get it done, then there is no true sense of accomplishment, no flood of dopamine, and no real drive to achieve.

Steps to Success

How you set your goals and how you talk to yourself is just as important as the quality of goals that you make. Before you create your goals and implement the work, keep the following in mind:

1. Make sure that your goal is quantifiable! A quantifiable goal is one that can be measured. When creating a goal for yourself, be specific and direct with the results that you are hoping to obtain. Everything should be able to be measured in numbers, statistics, or percentages. If you are not getting results from your training, then what are you doing it for? And if your results can not be measured, how do you know if you are making progress?

2. Give yourself a time limit for every goal that you set. In order to reach your goals without getting lost, you not only have to set the goal, but you MUST create a parameter in which to get it done. Giving yourself a time frame is telling yourself, “I am going to make this happen.”

3. Make your goals realistic, obtainable, and a progression. Think Steven Covey, “Begin with the end in mind.” Where is it that you want to be in one year or even two years from right now? Visualize it first, and once you have it clearly defined within yourself, begin working your way backwards, creating sub-goals or the appropriate stepping stones that will enable you to get there.

Keep focus on the small successes you acquire on the way to your greater goal; this will fuel your confidence and more rapidly fuel your desired results.

4. Set your own goals; don’t wait for someone else to make them for you. Everyone loves having a knowledgeable coach that can guide, train, and inspire you to be more but don’t depend on someone else to tell you what you are capable of doing or attempt to put a passion in your heart. Your goals and your dreams are just that – yours! Make your goals coincide with your passion and you will turn your passion into a way of life. Use your coach to help you get there.

5. Write your goals down. Share them with your family, your friends, or your teammates. When you write your goal down for the world to see, you become accountable to it and to yourself. As you accomplish each goal, cross it off, and write the date. Give yourself a fist bump and accolade, then move on to your next. Before you know it, you will be reaching your ultimate goal.

Remember, time will pass whether you want it to or not, but what you do with that time is up to you. You can remain where you are right now, or you can redefine yourself into whom you always knew you could be.


Monday

A) Deadlift
15 Minutes to build to a heavy 5

B) Teams of 2
3 rounds of:

2000m Ski (Row only if no Ski Available)
– Switch every 200m –

* Rest 2 mins b/t rds *

Tuesday

Classic CrossFit

A) Front Squat
15 Minutes to build to a heavy 5

B) For time:
50/35 Cals of choice
35 Toes to bar
25 Bar Muscle Up ( or burpee pull-ups)
35 Toes to bar
50/35 Cals of choice

– 20 min Time Cap

MetCon

5 Rounds of:
500m Run
500m Ski
20 Burpees

Wednesday

Classic CrossFit

A) Shoulder Press
15 Minutes to build to a heavy 5

B) 3 sets of:
AMRAP for 5 Minutes

10 Step Back Lunge Steps (back rack) 50/35kg
10 Hang Power Clean

rest 1:00 b/t

Thursday

Classic CrossFit

Teams of 2 for time!
150 Thrusters 35/25kg
40 Rope Climbs

– Break it up however you want and complete in ANY order desired until all work is completed.
– Only one person working at a time

MetCon

3 rounds
21 Cal Row
21 DB Shoulder to Overhead 16/12.5kg

Rest 3:00

3 rounds
21 Cal Row
15 Shoulder to Overhead 22/16kg

Rest 3:00

3 rounds
21 Cal Row
9 Shoulder too Overhead 26/20kg

* 7 min Time Cap for each round *

Friday

Classic CrossFit

A) Bench Press
15 Minutes to build to a heavy 5

21-15-9
Power Snatch 50/25kg
Burpee over Bar

– rest 3:00 –

9-15-21
Burpee over bar
Power Snatch 50/35kg

7 min Time Cap (each)

Saturday

35min. to try and finish…

5 Rounds:
24 Cal Assault Bike
18 Deadlifts 70/50kg
12 Hang Power Cleans
then,
150 Toes-To-Bar
then,
5 Rounds:

24 Cal Assault Bike
18 Deadlifts 70/50kg
12 Hang Power Cleans

Buy Out: 150 Burpees

I’m Addicted to.. – By Nutrition Coach Sinead!

Do you crave particular foods? Or do the munchies hit at a certain time each day and you ‘have’ to have that [insert food of choice]?

Now, there is nothing wrong with eating something that you want to eat. The problem comes where you don’t really want to be eating that thing at that point in time and/or it doesn’t fit your goals (e.g. losing weight, building strength etc), but you feel you ‘can’t resist’.

You are not addicted to that food! And there is a way around your craving. But you need to work out the reason why your craving hits so that you can then overcome them. Typical craving triggers, and ideas for ways to overcome them:

Tiredness: You crave food to provide energy. Pack extra nutritious low-calorie snacks, e.g. veg sticks and Skyr yoghurt. This provides satiating food, whilst minimising calorie impact.

Self-sabotage: You feel you are making good progress or no progress at all. You have a certain food on your mind and you think “I’m going to indulge”. This is not going to get you closer to your goal in either case.

Boredom: “I am certain I am hungry!”. Distraction is key here. Go for a walk, tidy the kitchen, make a list … something it isn’t easy to snack whilst doing!

Office snacks: There are high calorie processed snacks around. You can’t avoid going to work! Try post-it notes reminding you of your goals, and take your favourite snacks to work.

Stress: Food can provide comfort, plus the energy to deal with the stress / the crash after. Coping strategies for this are very individual. Chat to me!

These are just ideas, and everybody is different. So mind map it to figure your trigger and solution …

1. Take 5 minutes and jot down all the things you typically crave, and when
2. Be specific: “Anxiety pre-meeting with the boss”, “Office chocolate brownies (not fussed by the flapjacks)”.
3. What can you do to avoid the craving? As many ideas as you can.
4. Be specific: “Go for a walk pre-meeting”, “Decide how often will have the brownie and put it in the diary”
5. Store the mind map on your phone. Refer back to it regularly!


Monday

Classes are at 0700, 1230 and 1730!
A) Front Squat
15 Minutes to work up to a heavy 3 for the day

B) 15-12-9-6-3
Power Snatch 50/35kg
Burpee Box Jump Over (24/20)

Tuesday

Classic CrossFit

Classes are at 0700 and 1230!

A) Strict Press
15 Minutes to work up to a heavy 3 for the day

B) For Time:
Buy in:
50 Chest To Bar Pull Ups
then
15/12 Cal. Assault Bike/Ski
10 Power Cleans 70/50kg
15/12 Cal. Assault Bike/Ski
8 Power Cleans 85/60kg
15/12 Cal. Assault Bike/Ski
6 Power Cleans 100/70kg

Wednesday

Classic CrossFit

CLOSED!

Thursday

Classic CrossFit

Normal Schedule resumes
A) Deadlift
15 Minutes to work up to a heavy 3 for the day

B) 15 min Amrap
12 Front Squats 60/40kg
12 Handstand Push Up
12 Toes to bar

MetCon

Teams of 2
100-80-60-40-20
Cal. Assault Bike
Weighted Sit Ups 16/12kg

Friday

Classic CrossFit

A) Bench Press
15 Minutes to work up to a heavy 3 for the day

B) For time!
Teams of 2 (1:1)

10 rounds of:
500m Ski or Row

(5 Rounds each)

Saturday

Teams of 2, Break it up however you want 🙂

35min. to finish…
3 Rounds:

30 Alt. DB Snatches 22/16kg
40 Wall Balls 9/6kg
30 Burpee Power Cleans 60/40kg

then, 70/50 Cal Assault Bike

2 Rounds:
30 Alt. DB Snatches 22/16kg
40 Wall Balls 9/6kg
30 Burpee Power Cleans 70/50kg

then, 70/50 Cal Assault Bike

1 Round:
30 Alt. DB Snatches 22/16kg
40 Wall Balls 9/6kg
30 Burpee Power Cleans 80/60kg

Merry Xmas Team!

Hey Team!

We just wanted to take a second to say we hope you all have a very very merry Christmas! Thank you to all of you for training along with us and joining us on your fitness journeys! We CAN’T WAIT for 2020 team! We hope you are ready for some amazing things 🙂

Enjoy the downtime and make sure you take a little time to write down your goals for a big 2020. We are excited to help you make them a reality! 🙂


Don’t forget we are on a slightly reduced schedule at the moment for the Xmas week. You can find the class times in here or on the day below will have the times for you 🙂


Monday

Classes as usual
3 sets
21-15-9 (18-12-7 for women)
Assault Bike
9-7-5
Squat Snatch 70/50kg

-Rest 4:00 b/t sets-
Time Cap each set: 9:00
Target Time: Sub 6:00

Squat snatch ideally should be fast singles.

Tuesday

Tuesday the 24th – Classes are at 0600 , 0700, 1100 and 1230

Classic CrossFit

A) AMRAP for 8 Minutes:
1, 1, 2, 2, 3, 3…

Deadlift 140/100kg
Bar Muscle Up

– Rest 4:00 –

AMRAP for 6 Minutes:
Deadlift 125/82.5kg
Bar Muscle Up
*start where you left off

– Rest 4:00 –

AMRAP for 4 Minutes:
Deadlift 100/70kg
Bar Muscle Up
*start where you left off

Deadlift Weight!
Round 1 should not be over 65% of your 1 Rep Max
Round 2 should not be over 60% of your 1 Rep Max
Round 3 should not be over 50% of your 1 Rep Max

No MetCon!

CLOSED! Wednesday & Thursday

Friday

Friday the 27th – Classes are at 0700, 1230 and 1730.

Classic CrossFit

A) Power Clean
12 mins to work up to a heavy 1. Go by feel and DON’T tax the system.

B) 2 Sets of:
12-9-6
Power Clean 82.5/60kg
4-3-2
Legless

Rest 3:00 and repeat

*Power clean should not be over 85% of your 1RM.
*Ideally quick singles on the power cleans.
*Legless are ideally done at least 1 every :30

Target Time: 8:00
Time Cap 12:00

Saturday

Saturday the 28th – Classes 1000 and 1100. NO YOGA
Teams of 2!

12:00 AMRAP:
50 Double under
2 rope climb (no jump)

– Rest 4 –

12:00 AMRAP:
21/18 Cal Ski
12 Bench 70/40kg

– Rest 4 –

12:00 AMRAP:
16 calorie assault bike/ row
16 toe-to-bar