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?

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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

3, 2, 1…Go!

T-Shirts Are In!

We have finally received our latest batch of t-shirts and special order hoodies! [That's Tina's special order blue/red hoodie pictured at left] If you put in a request for a tee or hoodie, your item is waiting for you at the gym.

We also have extra stock mens and ladies-fit tees for anyone who would like one. We have black and blue tees, all with white print.

We’re already looking towards our next order so if you have special request (hoodie, long sleeve tee, muscle tee, vest/tank, etc), let us know. We aim to please.

Also, if anyone has ideas for a new slogan you think we should print across the back (or front), send us an email or post to comments!

“Chalk it up” gets my vote.

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Park WOD this Sunday

Just a reminder that our park workout this Sunday, 13 June will be in Green Park. We’ll post a map tomorrow but we’re meeting at 11am just outside the Green Park Underground Station, near the park gate. Rain or shine!

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Friday’s WOD:

Jackie

1000 metre row
Thrusters 20/15kg (50 reps)
Pull-ups (30 reps)

Cool Running Liz!

(Thursday’s WOD is at the bottom of this post)

This week our spotlight is on Liz, a regular fixture in our morning classes and a model of consistency. Not only has she been attending classes three to four times per week since she started, she has been eating a strict paleo diet and has made tremendous progress. Her work ethic is an ongoing source of inspiration.

Age: 30+1
Height: 5ft 5in
Weight: 5kg less than when I started Cross Fit!!

What do you do all day?
I am a Legal Executive for a petroleum shipping company.

Can you give us some of your benchmark workout stats?
Fran: 13:15
Cindy: 11 rounds (plus a bit)
Fight Gone Bad: 214

What is your athletic history?
I’ve played netball since I was 6 years old and I have tried various sports (tennis, kickboxing, karate and a few others), gyms, etc. I love hiking and have done a bit of running in the past. I started Cross Fit at the end of March – and I am hooked.

What is your biggest strength in the gym?
Not sure I have found anything I could truly say was a strength – but I give everything a go (even being upside-down) and just hope to find a strength – one day it will come!

Biggest weakness?
The list is long – but if I had to just name one: pull ups – definetely. Actually, come to think of it – I will have to name two – burpees – seriously??

What’s your drink?
Really depends on the occassion – but I am very partial to a glass (or two) of champagne.

What’s your biggest fitness goal?
I would like to be as fit, healthy and strong as I can.

What do you enjoy most about Thames CrossFit?
There are no mirrors! Every day is a different challenge and the support that you get is incredible – it really is what keeps you going and keeps you coming back. I am constantly surprising myself at just what I can do.

Have any advice for our new members or potential CrossFitters?
Just come meet the team and give it a go. You won’t know just how great it is until you give it a go – the feeling after you complete a work out is priceless. And if you ever stand there and look at the WOD on the board and think “There is no way I can do that” just remember – the mind gives up before the body!

Most importantly: What is the greatest sports movie of all time?
This is tough – but as I’m partial to the underdogs – I’ll have to go with Cool Runnings!!

“You’re ziggin’. You’re zaggin’. Ooooh, ooooh, hah hah! Always remember: your bones will not break in a bobsled. Hm, no no.

They shatter.

So. Who wants in?!” –John Candy as Irv Blitzer

Thanks Liz! From now on, we will start each WOD by saying, “I am feeling very Olympic today!”

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WOD:

Rest day, work on skills or make-up a previous work-out

Mashed-up Tabata and a Montage

(Tuesday’s WOD is at the bottom of this post)

And here it is: the Thames CrossFit Video Montage you’ve been waiting for!

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Tuesday’s WOD:

“Mashed-up Tabata”

Deadlift 100/70kg
Knees to elbows

- 20 seconds work, 10 seconds rest. Complete 8 intervals of each
movement for a total of 16 intervals or 8 minutes, alternate movement
on each work period (DL 20 seconds, rest 10 seconds, KtE 20 seconds
etc.)

-Score is total reps of each movement
Note: Tonight’s 6pm class is cancelled. Our evening class will start at 7pm.

Meet Griff: He’s An All-Rounder!

(Monday’s WOD can be found at the bottom of this post.)

We’re starting a new weekly feature on our site to get to know our fellow Thames CrossFitters better. This week the light is shining on Griff, one of our original members and a constant source of energy and inspiration around the gym!

Age: 38
Height: 5’10″
Weight: 12st 8lbs

What do you do all day? I’m a trainer for a financial services firm.

Can you give us some of your benchmark workout stats?
CrossFit Total: 325kg
Fran: 7:27 min (scaled to 35kg)
Cindy: 13 rounds with 3 pull-ups
Fight Gone Bad: 253

What is your athletic history? I’m a distance runner at heart – It all started off with cross country at school and went from there. I now run from 10k’s to marathons, especially off road races. I played rugby for about 10 years, kick-boxed for a couple, but will basically have a go at any sport I can.

What is your biggest strength in the gym? I guess I’m a bit of an all-rounder so I can turn my hand to most activities. My balance is towards slow twitch muscle fibres, making endurance and strength WODs my preferences.

Biggest weakness? I’m a bit of an all-rounder so I’m not as strong as the big boys, or as fast as some of the smaller boys and girls. As my balance is towards slow twitch muscle fibres, power, explosive and gymnastic WODs are a bugger.

What’s your biggest fitness goal? I’m planning to run Comrades in South Africa next year: a double marathon (53 miles). Uphill. Oh, and muscle-ups!

What do you enjoy most about Thames CrossFit? How much time have you got? I get to workout with a fantastic and talented group of athletes which leads to an awesome atmosphere every single session, and CrossFit works: my body has changed radically in 4 months. And Jami’s choice of music.

Have any advice for our new members or potential CrossFitters? Dive in, the water’s lovely! CrossFit is totally scaleable, so you’ll start out with lower weights and work up. It’s nothing like your local ‘Globo-Gym’, so if you want to get fit and healthy, and in a supportive and vibrant environment, then give it a go.

Most importantly: What is the greatest sports movie of all time? That’s a tough one to throw at me after 100 bodyweight squats!! Rocky? Awesome but too obvious. Any Given Sunday? A modern classic, but is it a sports movie or a business movie? So, the winner is…..Dodgeball. Do I need an explanation? It’s about every Crossfit box against Globo-gym, and what embodies functional fitness more than Dodgeball?

Patches O’Houlihan: “If you’re going to become true dodgeballers, then you’ve got to learn the five d’s of dodgeball: dodge, duck, dip, dive and dodge.“

Thank you, Griff! Stay tuned for the next Athlete Profile. You may even want to start thinking about what you think the greatest sports movie of all time is!

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Monday’s WOD:

400m run

10!
Pull ups – unbroken
KB Swings 32/24kg – unbroken
Wall Ball 9/6kg – unbroken

400m run

As with all the unbroken WOD’s, if you stop during a set, you must start that set over again.