Tag Archives: linda

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

Day 8 – Karen

Yesterday’s Linda-fest was a 3 hour marathon session that saw 8 dedicated CrossFitters smash through one of the tougher benchmark workouts. The photos above were taken by some of our budding photographers who documented the event.

On the 8th day of CrossFit, my trainer gave to me. 150 walls-a-balling.


Workout of the Day:

“Karen”
150 wall balls for time 9/6kg


Reminder, our next elements course starts today at 7pm!

Day 7 – Linda

On the 7th day of CrossFit, my trainer gave to me…7 bars of death!!! Ok, maybe just 3, but they are still OF DEATH!! In honour of our reaching of the halfway point, we present one of the best CrossFit workout demos videos in recent memory.

Today’s workout will have 3 rounds and a cutoff of 30 mins per round. You will pair up with someone around the same weight/ability to do the workout with, and scale the weight such that you can finish in less than 30 mins.

Jay will open the gym from 9:30 for those of you who want to warm up/stretch a bit more at the beginning.

Workout of the Day:

“Linda”
10-9-8-7-6-5-4-3-2-1 rep rounds of:

Deadlift: 1 1/2 body weight
Bench press: body weight
Squat Clean: 3/4 body weight

Linda, take 2

Thames CrossFit London deadlift
Chris proves again why he’s the strongest deadlifter in London!

Has all the deadlift work over the last 8 weeks paid off? Let’s find out today with Linda. It’s a great test of strength based metabolic conditioning that will test your body’s pure power and ability to recover quickly.

Everyone will do this workout in groups of 2 or 3, who will all use the same 3 bars (scaled to the lowest weight). You will set up the bars and storm through for time. Let’s see if we can get more PR’s today!

Workout of the Day: Linda

10-9-8-7-6-5-4-3-2-1 of:

Deadlift – 1.5 x bodyweight
Bench press – 1 x bodyweight
Clean (full squat clean) – 3/4 x bodyweight


Don’t forget the Party!

Remember, next Wednesday night is our Thames CrossFit Social and farewell party for Josh and Chris G. We have a special workout planned for the 6pm class, followed by drinks and food at the gym. If you haven’t RSVP’ed yet, you can do so on Facebook or in the comments for this blog. Hope to see you all there!

The Wendler 5/3/1 method

June 9 2010 023.JPG

The ladies pushing through the deadlift and clean portions of Linda last week. Congrats to everyone for getting through a very tough week of workouts. Let’s see if we can improve on our times over the next 8 weeks!

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Over the next 8 weeks, we will incorporate the Wendler 5/3/1 method to improve our strength alongside our normal workouts. The movements we will focus on improving are Back squat, Deadlift, Overhead Press, and Power Clean. There will be 3 days of lifting per week at the beginning of the session.

Adding strength to these lifts will improve your times on all of the baseline workouts we performed last week, as well as the CrossFit Total the week before. This will also get you closer to doing the weights as prescribed in our daily workouts. Use your CFT weights as a basis for the percentages prescribed.
Ask your trainer if you have any questions.

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WOD:

A: Backsquat
60% x 5 x 1 (Meaning one set of five at 60% of 1RM)
70% x 5 x 1
80% x 5 x 1 (minimum of 5 reps, but go for as many as possible)

B: Establish a 1 rep max for power clean in 15 minutes