Tag Archives: Deadlift

Workout of the day for Weds 7th March – Peanut Butter Smoothies & Bench Press!

Coach Alice made some killer smoothies at last weeks 18.2 Open workout. If you want to make your own we have three recipes you can try out.

Just grab the ingredients and wack it in a blender!

Recipe 1 – Chocolate & Peanut Butter Protein Smoothie

Ingredients for 1-2 smoothies:
1 large banana (sliced and frozen is great!)
3 tbsp cocoa powder (unsweetened)
170g Greek Yogurt (flavored or unflavored)
¾ cup skim milk (or your favorite kind of milk or milk substitute)
1 tbsp honey, maple syrup, or agave
1 tbsp peanut butter
1 scoop chocolate protein powder

Recipe 2 – Peach & Peanut Butter

Ingredients for 2-3 smoothies:
4 ripe bananas (small, frozen, chopped)
1 cup peaches (chopped, frozen)
2–3 ice cubes (chopped)
¼ cup + 2 tbsp peanut butter
1 ½ tsp vanilla
1 dash cinnamon
1 dash nutmeg

Recipe 3 – Ultimate Peanut Butter Smoothie

Ingredients for 1 smoothies:
½ cup almond milk or other milk alternative (unsweetened)
1 scoop of protein powder (chocolate or vanilla flavored)
2 tbsp of peanut butter
1 handful of fresh baby spinach
1 medium sized ripened banana
¼ cup water
½ cup ice cubes

Workout of the Day – CrossFit

A) In 15 minutes complete 50 reps of bench press
*You choose the load

B) 8 Rounds of:
200m Run
8 Dumbbell hang power cleans (Unbroken!)
8 Toes to bar
30 seconds rest

Workout of the Day -Weightlifting Club

A) Snatch + Hang snatch: 8 x 1+1 @ 75-80%

B) Snatch deadlift: 4 x 2 @ 110-120% of snatch

C) Back squat: 5 x 2 @ 80-85%

D) Dumbbell strict press: 3 x 6 @ RPE of 8

Workout of the day for Weds 28th Feb – Heavy deadlifts!

Workout of the Day – CrossFit

A) Deadlfit – Build to a heavy single for the day

B) For time:
800m run/1 km Row
75 Double unders
30 Kettlebell swings 32/24kg
75 Double unders
800m run / 1 Km Row

Workout of the Day – Weightlifting Club

A) Power clean: 6 x 2 80-85%

B) Front squats: 4 x 4 @ 75-80%

C) Seated one arm dumbbell press: 4 x 6/6 @ by feel

D) Pull ups (weighted if needed): 3 x 5 reps

Workout of the day for Weds 7th Feb – Strongman & Weightlifting Club

Workout of the Day – CrossFit

Strong Man day

A) Build to a heavy single length yoke carry

B) 10 Rounds For time:
5 Deadlifts (heavy, but unbroken)
100m Sandbag carry

Workout of the Day – Weightlifting Club

De-load week

A) Snatch pull + snatch: 6 x 1+1 @ 75%

B) Overhead squat: 3 x 2 @ 90% of snatch

C) Front squat: 3 x 2 @ 75-80%

D) Bent over row: 3 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

Member Appreciation Week – Day 4

Ok, it’s not the Wheel of Misfortune again, it’s a little kinder than that. Today you get to choose your own workout!

Each class will vote on one of the three workouts below, the one with the most votes is the one your class will do!

We are have included three of the most popular workouts we have programmed in the past, so hopefully there is something in there you like the look of.

Workout of the Day – CrossFit

Each class will vote for one of the three workout options below

A) “Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

B) “DT”
12 Deadlifts 70/50kg
9 Hang cleans 70/50kg
6 Push jerks 70/50kg

C) Partner Double Glen
60 Clean and jerks 60/40kg
1 Mile run (togerther)
20 Rope climbs
1 Mile run (together)
200 Burpees
*Complete the mile runs together
*Split the other reps between the pair as needed with only one person working at a time

Workout of the Day – MetCon

5 Rounds, rest 60 seconds between rounds:
30 Double unders
5 Sandbag squats (heavy)
20 Wall ball sit-ups
5 Sandbag squats (heavy)
10 Burpee

Member Appreciation Week – Day 1!

This week all of the Team at CrossFit Thames would like to show our appreciation to all of you, our members, for being part of the Thames community, for being amazing people and for all your hard work and support.

All of this week we will have a little treat for you each day, just a small token of our appreciation for you guys.

Today, Hester will be giving our free 15 minute massage sessions to anyone of you lucky enough to be at the gym between the hours of 12:15 and 16:30.

Email her at hmtsportsmassage@gmail.com to book in or just turn up and try your luck!

Workout of the Day – CrossFit

A) Deadlift: 3-3-3-3-3
*Conduct all as explosive pull drops
*All should be technically sound! No deviation in form

B) 5 Rounds:
500m Row
20 Unbroken wall balls 9/6kg
*Rest 2 minutes between rounds
*All 500m rows should be at same pace.

On the 12 day of CrossFit, my coaches gave to me…

Yoga for Athletes, Saturday 1-2pm

You’ve made it through the 12 days, nice one team! Make sure you give your body and mind a chance to recover properly now. Before you know it it’ll be time to start thinking about The CrossFit Open!

To really recover means more than having an Epsom salt bath, taking a few days off and waiting for the DOMS to subside. Your nervous system plays a key role in recovery, however this aspect is still often overlooked.

The human body is pretty damn clever. Our autonomic (i.e., we cannot consciously control it) nervous system is made up of the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).

The SNS mobilises the body’s resources in a fight or flight situation, whereas the PNS regulates the bodily functions needed to repair and recover. The body is designed to spend the majority of its time directed by the PNS, with the SNS response only triggering in case of a life-threatening emergency. However, the body interprets all stress, be it mental or physical, as a reason to activate the SNS.

Physical exercise is a stressor on the system.

What does this mean for your training, especially after a killer 2 weeks of back-to-back benchmark workouts?

The key to improving your recovery is to activate the PNS, which is exactly what we are doing through the practice of yoga. Linking movement with breath through a series of postures (asanas) as well as practising breathing techniques (pranayama) to calm down the system.

Following on from last week, we’ll be taking it nice and easy this Saturday, take this opportunity to reboot after the 12 days of CrossFit, ready for what’s to come in the week leading up to Christmas.

Christmas Party – Tonight

After the last barbell has been dropped, it’s time for our Christmas Party!

We will be hanging out at the gym after class to eat, drink and be merry.

This year we are having a fun Christmas Bake-Off. Bake your best Christmas goodies and bring it along to our Christmas Party. As members sample the delights they cast their vote for the favourite dish before our Bake of Champion is crowned.

Not interested in the Bake-Off? That’s cool, but still feel free to bring a long a tasty treat to share with your fellow classmates.

See you all tonight!

Workout of the Day

Day 12 – Chosen by our male Fish Game Winner, Head Coach Milo

“Team Power Linda”

10-1 reps, for time:
Deadlift @ 1.5 BW
Bench @ 1.0 BW
Power clean 0.75 @ BW

On the eighth day of crossfit, my coaches gave to me…

Box Notices

– No MetCon, Structural Strength or Weightlifting Club during the 12 days
– Christmas Party on Friday 15th, in the evening!
– No Open Gym on Tuesday 12th December due to photo shoot, no classes affected.

Workout of the Day – CrossFit

Day 8 – Chosen by Coach Tom for carrying sandbags like a boss –

“Dallas 5”

5 minute AMRAP of: Burpees
1 minute: Rest
5 minute AMRAP of: 7 Deadlifts 70/50kg + 7 Burpees
1 minute: Rest
5 minute AMRAP of: Turkish Get Up 18/12kg (Alternating arms)
1 minute: Rest
5 minute AMRAP of: 7 Snatches 35/25kg + 7 Push Ups
1 minute: Rest
5 minute AMRAP of:: Calorie Row

Thursday 30th November – Testing Week, Day 4

Box Notices

Yoga for Athletes
Please note that there is no yoga class this Saturday, 2nd December. The next class on Sat Dec 9th will coincide with the halfway point of the 12 days of CrossFit, so expect a restorative practice incl. progressive muscle relaxation, to help you recover and get ready for week 2.

– 12 Days of CrossFit starts this coming Monday 4th December!
– No MetCon, Structural Strength or Weightlifting Club during the 12 days
– Christmas Party & Bake Off on the evening of Friday 15th

Workout of the Day – CrossFit

A) Deadlift: Establish a new 5 rep max

B) Max rep strict pull-up / chin-up
*Use the same progression as when we tested this 7 weeks ago

C) Max rep kipping pull-up / chin up
*This is for the next cycle
*Have a long rest (5-10 minutes) between B & C

Workout of the Day – Structural Strength

A) “Single Arm Fran”

Dumbbell thruster, right arm
Ring row, right arm
Dumbbell thruster, left arm
Ring row, left arm

*Focus on quality of movement

B) Sandbag carry, bearhug hold
5 x 50m, rest 30 seconds between sets
*Choose a challenging load but one which you can maintain unbroken 50m

Workout of the Day – MetCon Class

Tabata burpee, 1 round
Run 800m
Tabata pushups, 1 round
Run 800m
Tabata situps, 1 round
Run 800m
Tabata squats, 1 round
Run 800m
For best time.

*One round of a Tabata = 8 x 20 seconds on : 10 seconds off

Wednesday 29th November – Testing Week, Day 3

Workout of the Day – CrossFit

Today is a day off testing, with tomorrow our 5 rep max deadlift! Be rested and recovered and ready to lift some heavy tin.

Today will be a active recovery workout, but can also use today as a make up session if you missed Monday or Tuesday. Just be aware that doing too much today may impact your performance tomorrow