Cindy

A nice demonstration of Cindy.

A:
“Cindy”
As many rounds as possible (AMRAP) in 20 mins of
5 pull-ups
10 push-ups
15 squats

This is an all bodyweight workout, so if you’re lamenting low numbers on your CrossFit Total a couple of weeks ago, now’s the time to show the big boys how it’s done!

Post number of rounds to comments.

Congrats to Sofia and Julie

Congrats to Sofia and Julie, who finish their elements class tomorrow. These two hard-working ladies bring the intensity to the gym every time they walk through the door. Looking forward to letting them loose on our regular workouts!

Post congratulations to comments

A:
Stretch 20 mins, use the mobility blog as a guide if you are unsure what to do.

FYI – New class times are coming to Thames CrossFit! If you haven’t received our latest newsletter, click here to check it out.

FRAN!

Original CrossFit fire-breathers Annie S and Greg A doing ‘Fran’ at the former CrossFit headquarters in Santa Cruz, California. They finished in less than 3 mins, so how hard can it be?

Note that HQ is about the same size as our CrossFit gym in Canary Wharf.

This week is the assessment for our upcoming stamina bias, so we’ll start with the classic CrossFit benchmark workout. Trust me, you don’t want to miss this one.

A:
Fran
21-15-9
Thrusters (43kg men/30kg women)
Pull-ups

All out effort is required to get the most out of this, and resting doesn’t make it any easier.

Weekend WOD – Tabata sprints

Only four minutes of work…which should tell you something about the intensity. Don’t skip this one, get out there and do it even if you’re just running up and down the streets of London (unless you live on Oxford st). Post impressions to comments.

Be sure to warm up for this one well!! Recommend at least 15 mins of jogging.

A: Tabata sprints
- 8 x 20 seconds max effort sprint, 10 seconds rest – the workout will take you 4 mins total, 20 seconds on, 10 seconds off…DO NOT rest more than 10 seconds between intervals.

B: Stretch for a minimum of 20 minutes

This is the WOD for the weekend. If you’ve worked out the last 3 days, take Saturday off and do it tomorrow. If you’ve missed a day, get out and do it today.

What are you eating?

This meal cost 16 pounds and fed four hungry CrossFitters with leftovers. How are you eating? Are you getting the results you want? Diet is 80% of the reason you succeed or fail in the gym.

What did you have for dinner last night? Post to comments, and think about it when you’re doing the benchmarks today.

A: Max reps
1.) Pull ups
2.) Squats
3.) Push ups
4.) Knees to elbows

- Each set consists of maximum repetition effort of a single bodyweight movement. Set is over if you stop or come off the bar.
- Rest 3 minutes between efforts

Jumping in London

Griff jumping with Canary Wharf in the background.

One of the purest tests of athletic ability…How high can you jump?

A: Max height box jump

Followed by…how much weight can you lift overhead?

B: 1RM Snatch
- You have 20 minutes to establish your 1RM on snatch.

Tonight is our Free workout from 7-8pm. Bring along that significant other who’s been asking you why you’ve been eating so much protein lately!

Handstands

Be sure to keep your shoulders active during the handstand, as Julie demonstrates above.

A: Handstand practise

B: 5 RFT
30 double unders
20 burpees
10 ring dips

Don’t forget about our FREE workout session this Thursday from 7-8pm.

Rest, stretch, and feedback

We want your feedback. How are things going for you at the gym? Is there anything you’d like to see done differently? Over the last few weeks we’ve gotten a few suggestions about how to make things better (more class times, more t-shirts, more burpees!). What suggestions do you have?

Post to comments at least two things you enjoy about what we’re doing and two suggestions for improvement. Or, if you prefer, email info@thamescrossfit.com. The best/most creative suggestions will be announced next Tuesday and the winner will receive a prize (hint: It’s even better than more burpees!).

Please take time to think about this, your feedback is important and we would like to do everything we can to improve your experience at Thames CrossFit.

WOD: myofascial release (foam rolling/baseball) and stretching for minimum of 25 minutes.

Recovery, Benchmarking and Free Session

Phil goes for a new Deadlift PR.

This week is a chance for everyone to work on technique and work on your benchmarks. If you’re destroyed from last week, you’ll get a chance to recover this week before we hit it hard again.

A: Muscle up practise

B: 1RM power clean
You have 20 minutes to establish your 1RM on power clean.

Our next free workout session is on Thursday 25th March at 7pm. Are you interested in CrossFit? Do you know someone who is? Come by and check out our gym and get a free workout and introduction to what we do.

John qualifies for CrossFit Games Regionals!

A: Run 5k

B: Stretch for a minimum of 20 minutes

John did what we already expected he would this weekend at the UK and Ireland CrossFit Games 2010 sectionals and qualified for the Regionals, held later this spring. He put out an outstanding performance, being 12th overall and scoring one of the best times of the day in the second event.

Here is a link to the official results from the competition: http://scores2010.crossfit.com/scoring/uk-ireland/

The WOD’s were.

Event 1
3 rounds for time of:
10 Chest-to-Bar Pull-ups
15 GHD Sit-ups
20 Thrusters (20kg bar)

Event 2
For time:
50 Double-unders
3 rounds of (3 GTOH 60/30kg, 10 toes-to-bar)
40 Double-unders
2 rounds of (3 GTOH 60/30kg, 10 toes-to-bar)
30 Double-unders
1 round of (3 GTOH 60/30kg, 10 toes-to-bar)

Event 3
For time:
Row 500m
Carry 20/15 35lb sandbags across a basketball court
Run 1200m
Carry 20/15 35lb sandbags across a basketball court
Row 500m

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