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!)