Death by 10 m

Chris breaking it down 10 meters at a time. We love running, don’t we?

Your hamstrings will take a pounding today, so we will do plenty of warm up. We plan to do the WOD out on the Quay, so bring your Thames CrossFit T-shirts to represent!

Today’s evening class will start at 6:30pm.

WOD:

Death by 10 meters

With a continuously running clock, sprint ten meters the first minute,
20 meters (down and back) the second, thirty the third, and so on and
so forth until you are unable to complete the number of 10 meter down
and back efforts required for the round.

Nasty Girls

This WOD was named after 3 of the original CrossFit fire breathers, Eva, Annie, and Nicole.

Looks like they are in fast forward during the squats.

WOD

“Nasty Girls”
3 Rounds for time
50 squats
7 Muscle-ups
10 Hang power cleans (HPC) 60/40kg

Scale the muscle ups to 3x Jumping MU, or 3x Pull-ups and Ring dips.

Paleo Challenge

For next month, we will be embarking on a Paleo challenge. The rules are very simple. You’ll get points for the number of days you eat a paleo diet, the number of days you work out in a week (up to 4), and the number of days you sleep 8 hours per night. The goal of this is to improve your performance in a fun way that will involve your fellow CrossFitters.

The rules are listed in the attached PDF, but the basics are as follows.

-10 pound buy in for each person
-Start on May 4th, go to June 1st
-Scoring based on number of days doing paleo, number of workouts, and number of days with 8 hours sleep
-You will be divided into 2 teams. The team with the best score will get a bbq dinner cooked for them by the other team.
-The overall winner(s) will be determined by the best overall score, and will take all the money. In case of a tie, the money will be split.
-Trainers will take part, but are not eligible for the overall prize.

PALEO CHALLENGE RULES OF ENGAGEMENT

For more information about the paleo diet, please check the resources below or ask your trainer.

http://whole9life.com/

http://www.robbwolf.com/

http://www.marksdailyapple.com/

The Milkman

Josh demonstrating good lumbar curve and weight through the heels on the squat. We welcome him back after his mysterious food poisoning absence…maybe it was the milk right after a WOD???

Be sure to stretch and warm up well for this one, the 65% squats are meant to be heavy.

WOD:
21 – 15 – 9
Back Squat at 65% of 1 Rep Max
Ring dips

Unbro ken Monday

Phil and Griff are locked and loaded.

Remember to catch the ball high on the wall balls, and keep it high. If you let the ball drop too low, you’re doing more work.

WOD:
4 Rounds for time:
25 unbroken wall balls 9/6kg
15 unbroken chin-ups

You can rest between sets, but not during. If you stop during a set of chins or wall balls, you must do that set over again. We’re building muscular endurance, so resting is not an option. Drop down in weight or use assistance bands if you need to.

Weekend WOD in Kennington

Don’t forget our park workout is this Sunday at Kennington Park. We will meet at 11:00am on Sunday near the pull-up bars (next to the playground).

Kennington Park is a 2 min walk from Oval station and a 10 min walk from Kennington station. The Northern line terminates at Kennington station this weekend, so please plan accordingly. If you get lost, call Jami at 07726451461.

Please note, the London Marathon will be going on at the same time as our WOD, so give yourself extra time to get there and do not plan on driving or taking a bus if you can avoid it.

Here’s the directions from Kennington station to Kennington Park.

View Larger Map

Short and Sweet

Phil and Mark yesterday during Filthy Fifty. Nice job by everyone on this one. Nobody reached the 45 min cut-off.

We go from a lightweight CrossFit marathon yesterday to a short/sweet heavy WOD today.

WOD:
5 Rounds for time:
3 Hang squat cleans at 80%1RM
3 Front squats (without putting the bar down after Hang squat cleans)
200m Run

Filthy 50

Was an honour and a pleasure to work out with Jenn and Dennis from CrossFit HQ yesterday. Thanks again for the time and instruction!

WOD:

“Filthy fifty”
For time:
50 Box jump, 24/18 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16/12kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20/15kg
50 Back extensions
50 Wall ball shots, 9/6kg ball
50 Burpees
50 Double unders

John set the benchmark for men on this yesterday at 20:50, and Sofia with 38:01. See if you can take them down today!

Welcome Jenn and Dennis!

For those of you attending the 6pm class, we have Jennifer Hunter-Marshall and Dennis Marshall from CrossFit Headquarters and i3eCrossFit running a special WOD for Thames CrossFit. They travel the world spreading the word about CrossFit in the Level 1 certifications, and we are honoured to have them join us.

Read more about Jenn in this CrossFit Journal article.

WOD: – For the 6pm class, a surprise. For all others, Skills – work on your April goals, you only have 1.5 more weeks!

T-shirts

Have you picked up your T-shirt yet? There are only a few left. If you didn’t get one this time, let Jane know what size you’d like and we’ll make sure it’s in the next order.

Slight modification on Fran today for the WOD. Post a comment to let us know what you think compared to Fran.

WOD:
21 – 15 – 9
40kg OHS
Pull ups

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