Weekend WOD in Hyde Park
This week’s park WOD is at the center of London in Hyde Park.
We’ll meet in front of Hyde Park Corner Underground Station (go out through Exit 1, and up the stairs), rain or shine at 11:00am on Sunday, 6th June. We will wait there until 11:10, then head into the park for the WOD. Please be on time. If you get lost or have any issues, call Jay at 077 8871 7768. This workout is free and open to everyone, and will be scaled to your abilities.
WOD: – If you can’t make it to the park on Sunday:
20 mins stretching
July 31, 2010 by Jay
How should I eat?
“Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar. Keep intake to levels that will support exercise, but not body fat.”
-Greg Glassman, founder of CrossFit.
One of the first and most common questions we are asked at Thames CrossFit is, how should I eat to reach my fitness goals? Whether your goal is to lose weight, gain muscle mass, improve your performance, or just look good in a bathing suit, our recommendation always starts with the Paleo Diet. What you eat is critical in determining how you’ll look, feel, and perform. We have put together a whole page full of resources dedicated to the Paleo Diet. It includes a great background of what the Paleo diet is and why it is important, links to additional technical information that will help you understand the science behind it, and a handy step by step guide on how to get you started today!
WOD:
A:
Back squat
5 reps x 60% of your one rep max
5 reps x 70% of your one rep max
As many reps as possible x 80% of your one rep max
B:
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
July 30, 2010 by Jay
Skill Levels
This week we introduced our Athletic Levels and Milestones chart. Use this as a guide to find out where you stand, and what goals you’d like to try next. These are great to practice before or after a session, and we’ll be sure to throw as many of them in as possible during our assessment weeks. Who will be the first to reach the requirements for Apprentice?
Click on the image to the left to view and save a PDF version. Also visit our Skill Levels page for more details about the categories.
WOD:
Seven rounds for time of:
90/60kg Clean, 3 reps
4 Ring/elevated/normal handstand push-ups
July 29, 2010 by Jay
No Globo
No Globo
I’m guessing that during yesterday’s Light Kalsu WOD more than a few of us thought, “Why? Why am I doing this?!” or, “I’m never going to finish, I’m never going to finish…” Yes, even though our workouts are not always as intense as Kalsu (Light!), they are usually intense. And that’s why we show up.
If we walked into a traditional gym/fitness centre, would we expect to see anyone doing something as simple and effective as jumping rope, let alone a workout as physically and mentally challenging as Kalsu? Would we expect to see other members cheering them on to make it to the finish, walking over afterwards to tell them that what they just did was inspiring, how they understand the hard work that went into it and that they are genuinely happy to see them accomplish it?
No.
What you would probably see are people running on a treadmill while watching tv, or using nautilus machines to grow muscles on muscles, or bouncing away on an elliptical machine for no-impact cardio. I’ve been that gym-goer and chances are you have, too. While I wouldn’t say that system doesn’t work, I would say that it’s missing something ambitious and motivational that is fundamental to CrossFit: truly skilled trainers, challenging workouts that have real life applications and a supportive community that is working just as hard as you are.
These components add up to help us reach a level of fitness and strength that we would never have thought ourselves capable of, particularly within the standard confines of a traditional health club/fitness centre, AKA “Globo-gym”.
What do you appreciate most about working out CrossFit-style, compared to the traditional gym model?
Wednesday’s WOD options:
Rest day; Make up a WOD you missed; Work on your weaknesses/skills
or
A. Power clean
5 x 60% of 1RM
5 x 70% of 1RM
5 x 80% of 1RM
(as many repetitions as possible)
B. Snatch
On the minute, each minute for 12 minutes: 1 squat snatch at moderate weight
July 28, 2010 by Tina
Light Kalsu
Sam walks among the kettlebell carnage after yesterday’s workout. Tough one yesterday, nice work to everyone for sticking with it and seeing it through to the end. Things don’t get any easier today, so get a good breakfast and get ready to work.
WOD
“Light Kalsu”
100 thrusters 45/30kg for time.
every minute on the minute you must complete 5 burpees.
Scale load as needed
July 27, 2010 by Jay
Double Kettlebells all the way!
Phil guts through today’s workout in Manchester. He loved it so much, he requested we do it again. Select a pair of weights that you can handle, this is tougher than it looks.
WOD:
A:
Deadlift
5 reps x 60% of your 1 rep max
5 reps x 70% of your 1 rep max
As many reps as possible x 80% of your one rep max
B:
4 RFT:
with 2 12/16/24 kg kettlebells –
10 squats
10 overhead (anyhow)
10 lunges
10 thrusters
50 m farmers walk
July 26, 2010 by Jay
Weekend WOD in Green 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.
Here’s a google maps view of where we’ll be.
View Larger Map
Weekend WOD
Rest or run 5k
July 24, 2010 by Jay
Happy Friday!
Chris and Kris showing great determination on some deadlifts. It has been a pleasure to train Kris this week as she helps her husband (Chris G) in his quest for fitness. He’s only been eating paleo since you’ve arrived, right?
Hope you all have big plans for the weekend! If not, come out and join us for our park WOD at Green Park. We’ll be meeting at the Green Park underground station at 11:00am on Sunday. More details tomorrow.
WOD:
A.
Press
5×60%
5×70%
5×80% (as many repetitions as possible)
B.
21 – 15 – 9
Overhead Squat 50/30kg
Burpees
July 23, 2010 by Jay
The Milkman!
This week we’re shining the spotlight on one of our trainers and morning class fixture, Josh. His positive attitude and encouragement have helped many of us through some very tough workouts. Let’s find out more about him!
Age: 34
Height: 5’10″ (without heels)
Weight: 180lbs-ish? (without heels)
What do you do all day?
MA student at KCL
Can you give us some of your benchmark workout stats?
CrossFit Total: 820lbs/372kilos (without heels)
Fran: 6:37
Cindy: 16 rounds
Fight Gone Bad: 279
What is your athletic history?
Played soccer, basketball, and baseball.
How long have you been CrossFitting?
Since April 2008
What is your biggest strength in the gym?
Back squats and air squats.
Biggest weakness?
How much time do you have? 
Ring dips, HSPUs, pull ups, press ups… gymnastics and bodyweights in general.
What was your first CrossFit breakthrough?
Great question. I think it was Olympic lifting in general. When I started my first CrossFit Total was 515 pounds. I couldn’t lift any weight, much less properly. Also, the first time I did Annie it took me 67 minutes in January of 2009 with a black band and tore the hell out of my hands. Raf Flores out at CF Boston stuck it out with me for all of that time that never seemed like it would end. I did it without a band unassisted in 26:50 in October of 2009. I’d call 40 minutes off my time good progress
What’s your drink?
Post WOD Milk!
What does your average training diet look like?
Mince, eggs, avocado, and berries for breakfast. Turkey, spinach, tomatoes, peppers, cucumber, olive oil, and fruit for lunch. Chicken, broccoli, and olive oil for dinner.
What goal are you still aiming to accomplish?
A lot! First muscle up would be great. CrossFit Total of 900lbs, 6 minute Fran, 20 round Cindy, 10 minute Helen, 45 minute Eva…
What is it that has kept you into and motivated by CrossFit?
Results and the community. I’m in the best shape of my life which has been positive for other aspects of my life too. The community is the best part though. Wow. Whether it’s been Boston, London, or DC, with CF you find a quality group of people who take as much pride and joy in the accomplishments of others as they do their own. There is no typical Crossfitter. People come from a wide variety of backgrounds which makes the community that much more remarkable and vibrant in my eyes. The generosity of spirit you find is unique.
Have any advice for our new members or potential CrossFitters?
The biggest challenge for beginners I think is just showing up. You will simply get better. It’s a proven system that’s worked for thousands and thousands of people that is also sustainable. Ask questions and use the reservoir of support that is there for you every class in the form of the technical knowledge of the coaches and the moral support of your fellow Crossfitters. You’re not doing this alone.
What was intimidating for me when I first walked in was thinking if I wasn’t doing things as Rx’d that I was somehow not at par. Uh, not true. Rx’d is aspirational for even a lot of long time folks. Scaling does not equal failing. Rx’d is something to shoot for over the long run… but at the beginning it’s best to look at your baseline and personal growth. Even in a couple of months you’ll start to feel a difference in a performance and see a change in your appearance. And you’ll only know that if YOU KEEP A JOURNAL. Ok no more capital letters I promise.
What matters is that you come in and give it your total effort and commitment every time you come in. Whatever the result time or rep wise so be it. Your form matters most at the beginning. The fitness will come. The most inspiring people at the gym are always the beginners who refuse to quit.
Most importantly: What is the greatest sports movie of all time?
Rudy
Who isn’t crying right now? Just a little tear? A little moisture in the eyes?
Thursday’s WOD:
5 intervals of:
run 400m
15 KB swings 32/24kg
15 Pull ups
Rest 2 minutes between intervals
July 22, 2010 by Jay
Skills Wednesday
Sam, Stan, and Frankie working the deadlift as part of the WOD yesterday. Strong showing in both the morning and evening classes, great work by all!
For the strength cycle, we’re back on the strength phase after reducing the load last week. If you’ve been following along, the weights should seem a bit easier now, and your total on the last set should be a bit higher.
WOD:
Rest, make up a WOD you missed, work on your weakness, or
A.
Back squat
5×60%
5×70%
5×80% (as many repetitions as possible)
B.
Ring work (Ring hold, ring dips, L-sit, Muscle up, skin the cat)
July 21, 2010 by Jay
