Tag Archives: box jump

Meet Trish!

Just a note to say there will be no 9am session on Saturday (17th Dec), the 10am will run as normal.


This athlete profile see’s us meet Trish!

Trish is one of our regulars and embodies everything about Thames Crossfit, she shows up and gives it her all each and everytime, and she constantly encourages those around her. Trish sets her goals and ensures she does everything she can to achieve them and her results stand as a testament to this. Trish brings a great personality to the gym….and she also makes delicious ‘fudge babies’!

Age: 39

Height: 5′-4″

Weight: 50 kg

What do you do all day? Explore London, walk all over creation with our dog, Silver, and network/plan my next career move

Can you give us some of your benchmark stats?
Deadlift 90kg 3RM
Clean & Jerk 41kg 1RM
Fran 4:15 but seriously scaled w/15kg thrusters & jumping pull-ups (looking forward to the day I can do it Rx)

What is your athletic history? I never really considered myself an athlete. I was a dancer and figure skater as a kid, then in my early 20’s I started playing volleyball, skiing, doing some yoga, cardio and weightlifting (typical globo gym stuff). I had shoulder surgery 2 years ago and had quit working out entirely about 6 months prior to the operation. I just got back into it 7 months ago when I moved to London and joined TCF.

Biggest Strength in the gym? Power lifting… this is one of the few areas where I can exceed the beginner requirements (despite my mobility issues with squats).

Biggest Weakness? Mobility! Too many years sitting hunched over a desk = really tight muscles. Really makes for some movement challenges!

What’s your drink? Swedish pear cider is my favourite, but a definite sugar bomb, so I generally try to stick with a nice red wine.

What is your biggest fitness goal? I want to be able to do all of the movements that come up in a workout. Ultimately, my goal is to Rx the weight, but first I at least want to achieve the right form and full range of motion for everything we do.

What do you enjoy most about Thames Crossfit? The community…it’s such a supportive atmosphere. I definitely push myself harder here than I ever have and I love how everyone encourages each other.

What are some improvements you have made since joining Thames CrossFit? I’ve cleaned up my diet, gained strength, lost about 4% bodyfat. I also noticed improvement in my endurance; I definitely feel better running now than I did when I first started.

Any advice for those new to Crossfit? Give it a try; everything is scalable! It’s really fun and so rewarding to see the progress you can make.

Most importantly, what is the greatest sport movie of all time? So many good ones to choose from, but Rocky is definitely at the top of the list for me. One of the first sports movies I ever watched as a kid. I love that the gym is so basic; it makes a CrossFit box look glamorous. I mean, he’s hitting slabs of beef at one point for pete’s sake! The scene when he runs up the steps and throws his arms in the air triumphantly is just absolutely classic. Like all great sports movies, it’s about putting all you’ve got into achieving a personal goal with the support you get from those around you along the way… just like at CrossFit!


Workout of the day
Overhead walking lunge 25/15kg plate
Ring dip
Box jump 30/24″

Thames Crossfit setting Guinness World Records at Canary Wharf!

Yesterday saw the Thames Crossfit crew help set not one, but two Guinness World Records!

The first was for the largest ever interactive anamorphic painting which was created by the artist 3D Joe and Max. It is a stunning piece and is transformed into a awesome piece of 3D art when viewed through the camera lens.


Not content with being part of one new Guinness World Record, we also decided to get in on another. This was a Pants for Poverty campaign which saw us and 50 other people strip down to some rather fetching and brightly coloured underpants. We then all climbed inside a giant pair of pink underpants where we had to stay for 5 minutes….It got a little cosy and there were times I dare not look down to see what I was touching or being touched by!


Workout of the day

A: Back Squat – Establish 5RM in 20 mins

Finisher: Max hollow hold, rest 2 min, then max rep box jumps @ 24/18

Meet Nicola!

Nicola is a perfect example of a Crossfit success story! Since she joined Thames Crossfit Nicola has worked tirelessly and has shown a huge commitment to changing her life for the better! Her results have been fantastic and show that results can be achieved with a little hard work and determination! Well done Nicola! Lets meet this converted Crossfitter…..

Age: 32

Height: 5″4

Weight: 73kg

What do you do all day? I am a senior nurse on a neurosurgical unit at great Ormond Street children’s hospital. I look after kids from 0-16yrs with various conditions associated with the brain/spine ie, tumours, epilepsy, head injury’s. When not at work I spend the days with my 17 month old daughter, which includes swimming lessons, gymboree (a baby gym session lead by gymbo the clown) and lots of other fun stuff!

Give us some of your benchmark stats:
Max backsquat: 60kg
Max deadlift: 105kg
Claudia: 17:11

What is your athletic background? Not much really, I had lots of different hobbies as a child including swimming and horseriding, but didn’t really stick with anything then in adult life had the usual globo gym membership where I did spinning 3x week.

What are your strengths? KB swings & deadlifts

What are your weaknesses?  Gymnastics particularly pull ups, toes to bar etc. Oh and BOX JUMPS ( just take a look at my shin and ankle!)

Whats your drink? Red wine (when paleo) otherwise vodka+diet coke or in a cocktail

What is your present fitness goal? Not got a specific goal would just love to keep progressing with my fitness, keep lifting heavier and crack all the crossfit skills so I can stop scaling workouts!

What do you enjoy about Thames Crossfit: The team spirit! I love that everyone is so supportive and passionate about everyone achieving their goals athletes and trainers alike. There’s a great bunch of people at TCF and so very motivating !

What improvements have you had since joining? I have gained a much greater overall fitness level dropped 12.7kg, 1 dress size and have much more confidence in myself and my ability….theres no more I can’t !

Whats your advice to those new to Crossfit? Don’t think about it, just do it! I spent far too much time thinking about taking up Crossfit, I only wish I had found it many years ago but it’s never too late (ask my mother who’s just taken it up at age 53). Also, listen to the trainers and do what they say and within a very short space of time you will start seeing results!

Most importantly, whats the greatest sports movie? Don’t laugh but it’s karate kid 1(the original) Mr Miagi  is ace and maybe as a kid I thought Daniel son was cute. It also brings back alot of fond childhood memories, with a dad and brother both competing black belts karate was a big part of our family life.


Wax on…Wax off!

Workout of the day

21 – 15 – 9
Kettlebell swing 32/24kg
Box jump 30/24″



Keep your chest up and a good lumbar curve on your squats today like Joe!

The weekends are made for the heroes…Helton last week and Kelly this week. A tasty triplet to get your weekend kicked off the right way. As a bonus, we get to use our new wall ball targets. See you at 10!

Workout of the Day:


5 rounds:
400m run
30 Box jumps 24/18
30 Wall balls 9/6kg



We love mobility at Thames CrossFit!

Workout of the Day:

A. Back squat – on a minute, each minute for 10 minutes do 2 back squats

B. 5 Intervals of:
1 minute on, 1 minute off
5 Box jump 30/24″
Max rep pull ups


Skill and strength day, set yourself a max height box jump as a great measure of your pure explosive power. Can you beat 60″?

Workout of the Day:
Max height box jump

Back squat – Build to a heavy set of 3 in 15 minutes

Athlete skill levels



The Williams family was out in force this week at TCF…All ages welcome!

A. Push press – Build to a heavy set of 3 in 15 minutes

B. 4 Rounds for time of:
5 Push press (80% of weight used in heaviest set of 3)
10 Kettlebell swings 32/24kg
15 Box jumps 24/18″
Run 400m

Deadlift day

This was the third workout at the CrossFit Regional competitions, though we have reduced the Rx weight from 140/90kg. See if you can beat the fastest man (3:19) or fastest woman (2:57) in Europe!

Workout of the Day:
Deadlift – build to a heavy set of 3 in 15 minutes.

21 – 15 – 9
Deadlift (100/70kg)
Box jump (30″/24″)

Fun for all ages


Crossfit is fun for all ages! Future games competitor?

Class will run as usual today.

Workout of the Day:

As Many rounds as possible in 20 mins of:
9 Deadlifts 100/70kg
12 Push-ups
15 Box-jumps

Good luck to our Games competitors on day two today in Manchester!

Good Friday

Happy Easter!

Our bank holiday workouts are all at 10am, so if you’re in town through this holiday period, come and start your day with us.

How will you be staying paleo over the holiday period?

Workout of the Day:
A: Bench Press – 3 x 5

B: For time:
Run 800m
25 Box jump 24/18″
25 Sumo deadlift high pull 40/25kg
25 Box jump 24/18″
25 Sumo deadlift high pull 40/25kg
Run 800m