Troels showing us a sumo deadlift.

One of the basic tenets of CrossFit is to “Lift Heavy Loads”. Yesterday we got to experience that with a combination of thrusters, cleans, and sumo deadlift high pulls. Today we get to literally lift heavy loads with deadlifts. If that weren’t enough, we finish off with thrusters with some double unders sprinkled in. Another beautiful day in London with Thames CrossFit…Don’t you just love this stuff?

Workout of the Day:

A:
Deadlift:
3 sets of 5 reps.
On the last set, lift as many reps as possible.

B:
21 Thrusters – 40/25 kg
42 Double Unders
15 Thrusters – 40/25 kg
30 Double Unders
9 Thrusters – 40/25 kg
18 Double Unders

The recent rains meant the grass was again green in Green Park, and we had lots of fun with tennis balls, burpees, push ups, and squats. Only a few more weeks of park workouts to go. If you haven’t been recently, come out and join us!. We’ll be in Greenwich next weekend, and Hyde park in two weeks.

WOD:
Complete as many rounds as possible in 20 minutes of:
Thruster, 5 reps
Hang Power Cleans, 7 reps
Sumo Deadlift High-pull, 10 reps

Men – 40kg
Women – 30kg

Take advantage of the beautiful weather this weekend and join us in the park. This week’s park workout will be in Green Park at 11:00am on Sunday. We will meet near the toilets next to the tube station on Piccadilly st. We will be there for 10 mins, so please be on time. Please call Jay if you get lost or are going to be late. 077 7768 8871.

This week’s workout will be followed by a free Krav Maga session with Dean. Come on through and check it out!

Here’s a google maps view of where we’ll be.

View Larger Map

Weekend Workout
“Death by 10m”

Run 10m the 1st min, 20 m the 2nd minute, 30 the 3rd, etc, until you cannot finish the in the alloted minute. Post your time to comments.

Best way to do this is to mark off 10 m and run back and forth in a shuttle run style.

Frankie is consistent, tough and determined, and she always puts in a big effort in every workout. Not only that, but she’s a tailor as well, using her skills to make a custom TCF vest out of one of our standard T-shirts!

Let’s find out more about her.

Age: 29
Height: 5’1
Weight: 52 kg

What do you do all day?
I’m a Nursery Nurse in a primary school where I get to play in a giant sand pit and run round with an awesome bunch of kids all day. They even enjoy burpees!

What is your athletic history?
I’ve not really been what you call a sporty person in the past but I did manage to run the London Marathon about 7 years ago. I used to be a member of a few different Globo gyms but would get really bored alot of the time.

What is your biggest strength in the gym?
Turning up!!!

Biggest weakness?
Lifting heavy things.

What’s your drink?
I am enjoying cider at the moment when the sun is out but the pirate in me often goes for the rum.

What’s your biggest fitness goal?
To do the wods as rx’ed. Might take a while though.

What do you enjoy most about Thames CrossFit?
It’s so welcoming, nothing like most gyms. I also get to lift the heavy weights without getting the grief I used to at my old gym and instead there is someone there encouraging you not to stop. Getting out to the park on a Sunday morning is always fun, too.

What improvements have you made since you joined?
I managed to get a pull up without support at the Level 1 cert last month which was cool but I have loads more confidence in taking on the WODs and in general.

Have any advice for our new members or potential CrossFitters?
Just come along an give it a go, you’ll love it.

Most importantly: What is the greatest sports movie of all time?
Can I say Zombieland? Not really a sports movie but the first rule of Zombieland is cardio. Plus I reckon it’s the type of thing that CrossFit is designed to prepare you for.

Thank you Frankie!

Josh is now gone, back in Bawston, but not forgotten!

Team Phil, reigning Paleo champ!

• Chris G.
• Arto
• Liz
• Frankie
• Dean

Team Griff, the contender!

• Jay
• Tina
• Sam
• Raffaela
• Troels

Your team leader will email the tracking sheets for you to track your points. If you haven’t paid the entry fee yet, please do so at your next class. Also, check out this post if you need a reminder on the rules.

Today we welcome our old friend Cindy back to Thames CrossFit, followed by more handstand work.

Reminder, today is the start of our September Paleo challenge. Reminder of the rules here if you have questions. Remember, your sleep, your diet, and the number of times you work out (up to 4x/week) all go towards your total score. You will keep track of your own score and report it to your team captain at the end of each week. Teams and captains will be announced in tomorrow’s post. Are you ready?

Workout of the day:
Cindy (compare to this date):

As many rounds as possible in 20 mins of:
5 pull ups
10 push ups
15 squats

The best score last time was 20 rounds, can you beat it?

Welcome back from the bank holiday! Hope everyone got the little bit of sunshine there was left to get for the summer, and is ready for the Paleo challenge starting this week!

For today, we will be testing your ability to put heavy weights overhead, and run a long distance.

WOD:

A: Jerk – 1 rep maximum

B: Coopers Test – run 2400 m as fast as possible.

Note: The Cooper’s test is a physical fitness test whose purpose is to determine how far you can run in 12 mins. For our purposes, we will limit the distance to 2400m and measure your time to completion instead.

Mark going for the Louis Armstrong technique before doing (gasp) a bicep curl! What is wrong with this picture?

WOD:

As many rounds as possible in 12 mins:

200m Run (to speed bump and back)
10 32/24kg kb swings

Note: There will be no park workout this weekend and no classes on the Monday Bank Holiday. Classes will resume on the 31st Aug.

Nice work by everyone who made it yesterday. More pics of the workout and the party tomorrow!

How coordinated are you feeling after last night? Today will be a great test of that with Annie, double unders and hollow rocks!

WOD
“Hollow Annie”

50-40-30-20-10
Double unders
Hollow rocks

Help us say farewell to Josh and Chris G Thames CrossFit style with a workout, then a party!

Hope to see you all there!

Note that tonight’s 7pm class is cancelled, and we will be holding a group workout at 6pm in the gym, followed by the party.

WOD:

For 7am and 12pm – Skills
for 6pm – a surprise!