Work Hard , Recover Hard – Coach Misty

I have seen all of you come 3x or more a week to give your all during class, some of you even smash two sessions in one night 🙂 … This after having had a long day at work where you didn’t sleep much the night before due to a deadline and have barely had any water as who has time to drink water? Then you need to pee and that’s valuable keyboard bashing time!

Yes, maybe a dramatic version (in no way drawing on my ex corporate life :-), but the members of Thames all work freaking hard, in and out of the gym and I want to make sure that you “Recover” hard too, so that all that effort in the gym isn’t for nothing.

“Recover” in this sphere is a very loose term for sleep, active recovery, complete rest, mindfulness, mobility etc. etc. The list could actually be endless but I’m going to draw attention to the heavy hitters that I think will make the biggest difference to help your GAINZ get big and strong. Also to caveat there are numerous other things like nutrition and hydration that could also be throttling your GAINZ slowly. (But I’ll leave that to our nutrition Coach Sinead @feed.fuel.perform )

Heavy Hitters:

1. Sleep

I know everyone keeps telling you, you need it…. BUT SERIOUSLY … YOU NEED IT! Yes, it will help you function as a normal human (i.e. keep your brain working and keep you healthy) but you can’t capitalise on the days’ workout without the proper amount of sleep. If you don’t get enough sleep, and deep sleep specifically, your training that day could be for nothing.

So why do we always allow our sleep to take the knock?? As its pretty much the most important part of your day! But hey the mentality is, you can always drink another Nocco and survive right?

We don’t want you guys to just survive; we want you to be benefiting from all the hard work we put you through in classes. So for that, we, meaning you, NEED to be spending about 40% of your total sleep time in the deeper stages of sleep. This is where all those good hormones are released that help with muscle growth and look after your metabolism and appetite. This will impact both your functional muscle adaption (i.e. reaping the benefit from the day’s stress on your body from training) as well as weight loss. Adequate sleep also lowers the amount of the stress hormone, cortisol in your body, which in turn will impact your metabolism. All the bonus!

As you guys need to be efficient, there are ways you can maximise your sleep with spending less actual time in bed:

  1. Blue light: Prevents you from staying asleep and getting into the deeper stages of sleep. Pretty much disrupts your sleep pattern and damages the quality of sleep. PUT THAT PHONE AWAY!
  2. Naps: Can be great for recovery but limit it to 30 min or 90 min (nothing in between) and before 3pm! (I get this may only be on the weekend for most) You will spend up to 50% less time in the deeper stages of sleep at night if you take a nap before 3pm
  3. Sleep timing: Your body loves predictability, try go to bed and wake up at the same time every day. This allows your body to fall asleep quicker, so less time is needed in bed. If you push past your “natural “sleep pattern this causes the “stress” hormones to be released which is something you want for your CrossFit class, not before bed.
  4. Lower that core body temperature: A hot shower will cause vasodilation (I know it sounds counter intuitive) but this will cool your core temperature and help you sleep as melatonin (sleep hormone) will be released quicker.

2. Active/Actual recovery

More training is not always better; more is just more. As we need sleep for functional muscle adaption, we also need recovery.
This doesn’t have to be a complete rest day, but it does need to be a day of lower volume and lower intensity. The purpose of recovery days is to allow your muscles to repair as well as to engage muscles that are sore from a previous training.

A recovery or active recovery day is also a way for you to take a mental break, or a way to reflect on the weeks training and keep those goals in perspective! Scroll back to Head Coach Milo’s blog on “Smart Goals. The how and why” if you need some help on this.

3. Mobility

Yes, I know, it’s a dirty word for most. Do some of you even know there are foam rollers at the top of the gym?

Whatever your fitness goals are, a lack of mobility can definitely keep you from making progress on those training goals. Most of you are office desk junkies, so that 12-hour day just adds to your tight hip flexors and shoulders, let alone the extra stress your training puts your body under.
Mobility doesn’t have to be just rolling or mashing, it could be stretching/yoga too. Take a look at Yogi Christine’s blog on recovery here!

But just stretching isn’t enough. Your body is covered in fibrous tissue and when you train, this tissue gets stuck together. Stretching will help ease these out, but often you need more to release these little beauties.

So some extra mob-ing in your life can:

  1. Make your coach happy
  2. Help prevent injury, as if you’re not tight as f*ck then all your muscles can fire when needed. I.e. your butt can work properly which will support your back etc.
  3. Help you see better results in training. You will be able to perform an exercise at a full range of motion and start to strengthen your body in that full range of motion. (I stress this, you need to build strength in your new found mobility when you get it, don’t just smash all the weight as you can now hold a correct shoulder position overhead).
  4. Tight muscles can pull on joints and cause pain. As an example, knee pain is a common complaint, this could be from numerous things but one could be a tight quad muscle. Roll those bad boys out and I’m pretty certain your knee will start to feel better.

So peeps, PLEASE even if it’s just one of the above, add a target into your goals and work on it daily! Whether it’s trying to improve your sleep but putting your phone away (a decent amount of time) before bedtime or committing to 5 minutes of mob-ing every day.

We want you to see all the benefit of your training, so STOP SABOTAGING YOURSELVES!

xx Misty


A) Overhead Squat
5 x 65%
5 x 75%
Max reps at 85%

B) 15min. to get as high as possible…
10 Cal Assault Bike/ SKi
10 Wall Balls 9/6kg
3 Squat Cleans 60/40kg

*Round 2: Add 5/2.5kg
*Round 3: Add 5/2.5kg
*And so on…
*Share a bar with someone of equal strength if possible. That way you have someone to help you change the weight faster.


Classic CrossFit

3 Rounds:

400m Row
400m Run

Find 3RM Deadlift for the day

10min. AMRAP:

7 Slam Balls
7 Toes-To-Bar
7 Burpees


10min. EMOM (Both in same min)
8 Burpees
8 KB/DB Front Squats 20/16kg

Rest 3 min.

10min. EMOM (Both in same min)
8 Alt DB Snatch 22/16kg
8 Wall balls 9/6kg

Rest 3 min.

12min. AMRAP
100m Single Arm KB Farmer Carry 32/24kg
15 Weighted Sit Ups
*add or subtract a rep or two on the EMOMS so that it’s doable or challenging enough for you!


Classic CrossFit

5 Rounds:
12/10 Cal Bike
1 round of “cindy”
immediately into;

5 Rounds:
12/10 Cal Row
1 round of “cindy”
immediately into;

5 Rounds:
12/10 Cal Ski
1 round of “cindy”

*”Cindy” is:
5 Pull Ups
10 Push Ups
15 Air Squats


Classic CrossFit

5 Giant Sets:
3 Bench Press (Heavy as possible)
immediately into;
3 Power Cleans (Heavy as possible)
immediately into;
15/12 Cals of choice
immediately into;
3 Rope Climbs

Rest 2min. After Each Set
*(30min. CAP)


0-9 min…
1 Mile Run

9-19 min…
100 DB Push Press 22/16kg
*5 burpees EMOM
*Start with burpees

19-29 min…
2000m Row

29-39 min…
100 Renegade Rows 16/10kg
*EMOM 5 push-ups
*Start with push-ups


Classic CrossFit

A) Snatch
Every 90 Seconds for 7 Sets:
2 Power Snatches
2 Overhead Squats

Technique loads to start and then build if you feel good.

B) Complete as many reps as possible in 15 minutes of:
2 rounds of:

12 Alt. DB Lunges 22/16kg
50 Double Unders
16 Alt. DB Snatches

Then, 2 rounds of:
12 Alt. DB Lunges 22/16kg
50 Double Unders
16 DB Power Cleans


0-10 min
5 Rounds:

12 Push Jerks 60/40kg
24 Toes-To-Bar

1mile run (in 200m intervals)


Front Squats 60/40kg
Burpees over the bar

– Each section has a time cap so you gotta move! Finish early and you get rest.