Tag Archives: crossfit london

The CrossFit Open is coming & Workout of the day for Tues 30th Jan


The 2018 Reebok CrossFit Open is coming…


Workout of the Day – CrossFit

A) Barbell Cycling – Power Snatch

27-21-15-12-9-6-3 reps

*Your starting weight for 27 reps should be the weight you did last week for 21 reps

B) Midline and Stability Work

Workout of the Day – MetCon

“Sandbag Cindy”
20 minute AMRAP:
5 Sandbag cleans – Pick a challenging load
10 Push-ups
15 Air squats

Workout for Mon 29th Jan – Interval Weight Training


Workout of the Day – CrossFit

A) Interval Weight Training

A1) 3 Rounds, with a 2 minute rest between rounds:
10 Thrusters 40/30kg
2 minutes ALL OUT max distance row

– 5 Minute Rest –

A2) 3 Rounds, with a 2 minute rest between rounds:
10 Front squat 40/30kg
1 minute pull-ups
1 minute burpees over the bar

B) 5 minutes of skill work under fatigue.
Choose something comlex for you and practice whilst tired (HSPU, Muscle Ups, Barbell cycling etc)

Workout of the day for Wednesday 17th Jan – Gymnastics Skill Work

The Double Under

The double under is quite possible one of the most frustrating movements in CrossFit and many of you have the whip marks to prove it, nothing sparks awkward questions like walking into the office after a big double under session!

But why are double unders so hard to learn?

Double unders require us to develop co-ordination and accuracy and these are two traits we can only improve by practice…regular and consistent practice.

Anything that requires these traits (shooting an arrow at a target, hitting a golf ball towards the hole, delicately performing heart surgery) NEEDS to be practiced if our brain is to build the neuromuscular pathways for improvement.

So if you have a goal to get your first double unders aim to spend 5 minutes before/after class each time you train and spend time on the rope.

Double under tips
– Is your rope too long or to short? Stand on the rope with one foot and pull the handles up, they should reach around armpit height.
– Hold the hands just in-front of the hips. When looking straight ahead you should able to see your hands in your periphery
– Keep your torso upright and body straight
– Spin from the wrists, not the arms

If you have more time take a watch of this video from Again Faster…


Workout of the Day – CrossFit

A) Skill Development

This is a gymnastics skill day with a focus on mindful and dedicated practice.

200 Double Unders (in as few sets as possible)
20 Muscle Ups
100 Double Unders
30 HSPU

Workout of the Day – Weightlifting Club

A) Clean + Hang clean: 6 x 1+1 @ 70-75%
B) Strict press: 3 x 4 @ 70-75%
C) Push press: 3 x 2 @ 70-75%
D) Romanian deadlifts: 4 x 6 @ by feel

Nutrition Programming with Jonny Landels!

It’s finally happening!

Jonny Landels of Next Step Nutrition is partnering with his old haunt to offer his nutrition programming services to you!

Jonny’s mission is to educate people about food and to clear up the nutrition myths that surround and confuse us on a daily basis.

There’s no bullshit here. No quick fix. No “6 weeks to flat abs”. Just real advice, coaching, and accountability, that brings real results. “I’m not about ‘diets’. I’m about small lifestyle changes that make a big difference.

Jonny moved into nutrition coaching back in September 2016 to continue pursuing his passion of improving people’s health and fitness. His own journey with fitness began back in 2009 when he started going to the gym to fill the gap from playing rugby.

He found CrossFit in 2010 and became a CF-L1 instructor in 2012. This led him down the path of learning more and getting more coaching experience, before becoming a full-time trainer with us at Reebok CrossFit Thames in London in 2014. He coached here full time up until September 2016 before re-located back north and moving full time into nutrition coaching.

So how can Jonny help you, well let’s have him explain…


Nutrition programming with Jonny is a 3 month commitment (Rome wasn’t built in a day!) to develop healthy habits and a nutrition program for you to improve how you look, feel and perform.

During those 3 months you get:
– 90 day ongoing food log review
– 1x/week check-in (online) with Jonny,
– A website to submit weekly check-ins for review allowing Jonny to track your progress and adjust your plan
– Specific guidance based on your goals whether it be body composition or performance (or both!)
– Specific macronutrient and/or habitual recommendations based on your goals
– Before and after measurements with each weekly check-in
– A members-only Facebook group to lean on for extra support

At the end of the 3 months many clients feel comfortable going off into the big wide world by themselves full of confidence with what they have learned!

If you want to find out more, or get signed up just email us.

Bonus: The first 10 sign-ups also get a free e-book from Jonny on “Flexible Dieting”


Workout of the Day – CrossFit

A) Deadlift: Find a 10 rep max

B) Pacing and quality control:
50 Box jumps 24/20″
50 Knees to elbows
50 Double unders

EMOM until completed , 3 Power Cleans 60/40kg

Workout of the Day – MetCon

A) For time:
50 Kettlebell swings 24/16kg
40 Calorie row / airdyne
30 Wall ball sit-ups 9/6kg
20 Sandbag squats
10 Sandbag/DB clean and press
20 Sandbag squats
30 Wall ball sit-ups 9/6kg
40 Calorie row / airdyne
50 Kettlebell swings 24/16kg

Workout of the day for Wednesday 10th January – Strongman Day

So these guys are pretty strong…

Why do we incorporate yoke carries into our training? Well, if you have ever got under a heavy yoke you will almost instantly get an idea of the benefits.

Squats and deadlifts are usually the most popular lifts in gym and often it’s because those two movements allow you to lift the most weight, and lifting up heavy stuff makes you feel awesome!

Whilst squats and deadlifts are certainly full-body movements, they don’t quite compare to picking up a heavy yoke and taking it for a walk in terms of head-to-toe muscle recruitment.

Given the fact that you’re putting your body under a much heavier load than it is used to (much heavier than a squat or deadlift!), a heavy yoke walk elicits an awesome physical response in the body. Benefits include strengthening the upper back, glutes, hamstrings, lower back and hips

Given the extreme load placed on the body super heavy carries should be performed occasionally as part of your training routine, even just a couple of times a month can give you great benefits.

In terms of standards to aim for Strength Education recommends 2 x bodyweight as a realistic and achievable weight for men and women who strength train. 2.5 x bodyweight is a marker of good progress, but the next big landmark is 3 x bodyweight, and that’s a pretty advanced standard. For women, 3 x bodyweight is a superb standard…Get yourself to 4 x bodyweight and you are in the top one percent in the world.


Workout of the Day – CrossFit

A) Build to a heavy yoke carry

B) Every 90 seconds for 15 Minutes :

5 Bench press (Heavy)
5/5 Dumbbell rows (Heavy)
AMRAP Row for calories in remaining time

Workout of the Day – Weightlifting Club

A) Snatch pull + Snatch
2 x 1+1 @ 70%
2 x 1+1 @ 72.5%
2 x 1+1 @ 75%
B) Push press
4 x 4 @ 70-75%
C) Back squat
4 x 3 @ 70-75%


Workout of the Day – CrossFit

A) Snatch clusters
5 rounds, with 90 seconds rest between rounds, of:
1 Power snatch
10 seconds rest
1 Power snatch
10 seconds rest
1 Power snatch
10 seconds rest
1 Power snatch
*As heavy as possible with good form

B) Suicide sprints
Row: 8 x 30 seconds on : 30 seconds rest
Rest 3 minutes
Assault bike: 8 x 30 seconds on : 30 seconds rest

Workout of the Day – MetCon Class

For time:
1 Mile run
50 Push-ups
50 Toes to bar
50 Kettlebell swings 24/16kg
1 Mile run

Workout of the day – Wednesday 3rd January


Workout of the Day – CrossFit

A) Shoulder Press
5 x 5
*3 second hold at top of each rep

B) 8 Rounds for time:
12 Burpee box jumps 24/20″
50m Sprint
60 seconds rest

C) 50 Strict knees to elbows

Workout of the Day – Weightlifting Club

A) 3 Position snatch pull: 6 sets @ moderate weight.

B) Snatch + Hang snatch: 6 x 1 + 1 @ 75-80%

C) Pause Back squats: 6 x 2 @ 60-70% with 2 second pause at the bottom.
*Focus is on starting strength/speed out of the bottom position.

Yoga at CrossFit Thames

We believe in a well-rounded approach to fitness, and as such we offer a weekly
yoga class specifically designed to complement your training at the gym.

To get the most out of your workouts and maximise those gains, adequate recovery provisions are essential – our qualified yoga instructor takes you through a one hour practice that will leave you feeling more supple, as well as deeply relaxed.

A yoga class is more than just a mobility session – the practice of yoga asana (the postures) and pranayama (breathing exercises) aims to gently bring you into a parasympathetic state, thus promoting recovery.

For more information on the correlation between training and the state of your nervous system, please click here.


– Need more reasons as to why you should make a regular yoga practice part of your
training regime?
– Improve proprioception (i.e. joint position and motion in space) and body
awareness
– Develop an awareness of what it means to move well and within a healthy
range of motion for your body, and how to work with restrictions and compensatory patterns
– Prevent injury
– Learn to breathe mindfully and practice different techniques, including abdominal breathing, which you can then apply in your workouts, for example during lifting sessions

This class is suitable for everybody including complete beginners – no previous experience necessary, and no, you do not need to be able to touch your toes!

Please check our schedule for class times. For further information about yoga and your teacher Christine, please visit www.yogishapes.com

Weekend Workouts

Yoga for Athletes, Saturday 1-2pm

Yoga is on this weekend, come on down for some end of year mobility funsies. Let’s be honest, we could all do more in that respect and as with everything, consistency is key. So don’t wait until January, or any specific date, to start forming new habits or get into a new routine – the time is now!

Workout of the Day – Friday

A) Every 30 seconds for 8 minutes:
1 Power snatch – As heavy as form allows

B) 10 x 30 seconds on : 30 seconds off:
Max rep burpee

C) 3 Rounds of:
60 seconds plank
30 second right side plank
30 seconds left side plank

Workout of the Day – Saturday

A) Gymnastic Strength:
A1) Strict pull-ups: 4 x 4
A2) Strict dips: 4 x 4
A3) GHD sit-ups: 4 x 4
* Conduct all t the tempo 2 seconds up, 1 second hold, 2 seconds down tempo.
*Add weight as needed

B) For time:
Buy-in with 50 double unders
Then, 3 rounds:
6 Squat clean 70/50kg
6 Strict dips
6 Strict pull up
Then, buy-out with 50 double unders