Lift heavy loads

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 grass is greener

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

Workout and sun in Green Park

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.

Cindy

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?

Rest week is over

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.

---

The Paleo challenge officially starts tomorrow (1st Sept). If you’d like to sign up but haven’t yet, do so by signing up on the board in the gym or be emailing us by EOD today.

Friday shenanigans

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.

Annie

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

Party Time!

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!

More Skills

We continue to work on skills this week. Get ready for another round of assessments next week. Speaking of skills, check out Troels with the one armed handstand! He managed to hold this for 45 seconds. Nicely done!

WOD:

A: Sumo Deadlift
5 sets of 3 reps

B: Mashed up Tabata
Overhead Squat w/PVC
Sumo Deadlift High Pull w/KB’s

---

Don’t forget our party is tomorrow night! 7PM at the gym. We will be doing a special group WOD from 6pm, and our 7pm class will be cancelled.

Fun in the sun(?) at Hyde Park.

Summer is coming to a close, and we’ve only got one more month of park workouts to go. Have you been to the park lately? It’s a great place to meet new CrossFitters and get closer (literally) to nature. We will be off this weekend for the bank holiday, but will start up again in Green Park on 5th Sept. Hope to see you there!

Meanwhile, in other parts of London….today we will focus on a few more technical movements.

WOD:
A:
Overhead Squat – 5 sets of 5 reps – focus on FORM

B:
As many rounds of possible in ???? mins (trainers choice) of:

7 pistols (total for both legs)
7 kb snatch (24/16 kg)
7 push ups

---

Don’t forget, this Wednesday night at 7pm is our farewell party for Josh and Chris G.

Next Page »