• Sunday’s run

    7 February 2010 admin

    A: Run 4×5 min intervals with 3 min recovery between rounds. Hold maximal distance possible on each of the 5 min rounds. Foul 10 burpees if you fail to maintain same distance as previous round. B: Stretch Spend at …

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  • Move your legs

    5 February 2010 admin

    Today, we will move our legs, which will feel very familiar for those of you who have been coming to the class for the last few days. A:  Front Squat – 3 x 5 B:  Back Squat – 1 x 15 C:  AMRAP (As many roun…

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  • More Strength

    2 February 2010 admin

    Tuesday was our rest day, but we’re back at it on Wed with. A: Deadlift 3 x 3 B: Overhead Squat 1 x 15 (as much weight as you can comfortably handle for 1 set of 15) C: For time: 15-12-9, 60/45kg thruster, 200m run…

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  • Strength bias – week 1

    1 February 2010 admin

    A: Strength 3×5 Back squat B: Gymnastic skill Handstand / HSPU (handstand push-up) C: Metcon “JT” 21 – 15 – 9 HSPU Ring dip Press up http://www.vimeo.com/3159349 .…

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  • Next six weeks – Strength bias

    31 January 2010 admin

    WOD Run 5k or Run 5 x 1k, 2 minutes recovery in between sets Next six weeks at Thames CrossFit will be devoted to strength and power. We will use a template based on CrossFit Strength Bias (CFSB), designed by Jeff and Mi…

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  • Dangers of sugar

    30 January 2010 admin

    Rest day. Here’s an interesting lecture on sugar. It’s conveniently divided to 9 snack size (10 minutes each) portions. You might want to eat which ever sugary treats you enjoy before watching this. You will …

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  • Diane

    29 January 2010 admin

    “Diane” 21 – 15 – 9 100 / 75kg Deadlift HSPU (Handstand push-ups)…

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  • Rest day

    28 January 2010 admin

    Active recovery. Go for a long walk or bike ride. Then get that foam roller out again (what you haven’t bought one already?!) and dig into those tight tissues. Tomorrow is going to be another test day then next wee…

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  • CrossFit Total

    27 January 2010 admin

    Back squat, 1 rep max Shoulder Press, 1 rep max Deadlift, 1 rep max Three attempts per lift. Your CrossFit Total is the combined load lifted on these three lifts…

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  • Rest day

    26 January 2010 admin

    Tuesdays and Saturdays are the dedicated rest days at Thames CrossFit. This does not mean that you can just slouch on a couch and watch TV though. Some good and simple ways to promote active recovery are low-level aerobi…

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