Well done all who took part in the Open workout yesterday, CrossFit Glasgow was buzzing! Remember you have until Sunday to get the WOD done and submit your final score. Today is the final Paleo Challenge Cycle 3 retest. Please be sure to get your measurements and photos completed ASAP and if for any reason you are having difficulty making it in to the gym then contact myself or Gavin. WOD Fran 21-15-9 thruster 42.5/30 pull ups
The first event of the CrossFit Games has arrived, looks like everyone in CrossFit Glasgow will be doing..... Burpees! Can't get any simpler, a great start to the Open. WOD 7min AMRAP Burpees
CrossFit Glasgow Could Rank in Top 10 of Most Registered Athletes 2012 If you have not done so yet, please register for the Crossfit Games Open at the link below. There is a prize awarded to the team with the most athletes registered to the games and although I'm pretty certain we won't come first (Crossfit NYC have 280 registered athletes), 5th position currently sits at 83 athletes and we have 52 signed up so far. It would be great to see ourselves in the top 10 and I believe it's totally achievable. So if you haven't signed up yet, ask yourself: why not? The open is set up so that anyone can take part and even if your WODs are scaled you will be able to see how you are placed amongst the 50,000 predicted athletes taking part. The Open WOD will be programmed on a Thursday each week and in order to ensure as many athletes are judged by a level 1 coach as possible we will probably extend this to cover Saturdays and Sundays too. GET INVOLVED!! Sign Up Now
Today is day 45, half way for the Palaeo Challenge! For those on the challenge, make sure you get your photos, tests and measurements completed by the end of the week, if you are not going to be able to do so, for whatever reason, please get in touch with us ASAP. We also have the CrossFit Games Open starting on Thursday so be sure to register and affiliate with us, we have 50 athletes so far! Tonight at 7.15pm Jonny is taking a mobility class, it's only £3 per person, this is a perfect chance to loosen up in preparation for the Open as well as a great chance to prepare for Fran on Friday (the 3rd and final PS retest). Rich Froning Jnr in Men's Fitness WOD Bleep Test
WOD For time: 9-6-3 Squat clean thruster 80/50kg Chest to bar pull ups Note: For those that have them, do muscle ups instead of C2B. Tonight at 8pm, Olympic Lifting, tomorrow is Jonny's mobility class and Thursday is Parkour. Also this week, the Thursday WOD will be the first event of the 2012 CrossFit Games Open! Wednesday will be the second paleo retest which will be the bleep and Friday will be the third and final test to mark the midway point (Fran). Next week sees the beginning of the new programming, this will be explained on the website shortly. Please keep looking on the website and please pass on the information once it's up. Final point. Use the online booking system to get into classes.
WOD CrossFit Total 3 Attempts to reach a Single Rep Maximum (1RM) in the following lifts: Strict Press Back Squat Deadlift This WOD marks the start of the retest phase for the Paleo Spartans. We will have your previous scores to hand when you come down so that you'll know how much you've improved. Get in and give it your all, this is what you've been working for. CrossFit Glasgow has been given the go ahead from SWL to host the 2012 Scottish Weightlifting Open. This is a major event on the British Weightlifting calendar with both Olympic and Commonwealth Games athletes likely to make an appearance. If you wish to compete this year please make sure that you affiliate through the CFG Spartans Weightlifting Club and collect an application form for the competition itself. If you feel that you are not yet up to scratch on your Olympic lifts then make sure you attend this week's coaching session on Tuesday night at 8pm. Jonny's mobility classes continue this week with more structured torture for the inflexible, and the Conditioning for Parkour classes will go ahead as normal on Thursday. These classes are filling up rapidly so get your names up on the board to avoid disappointment. There are now 45 members of the box signed up to the Games Open. If you have not already done so, please get involved as soon as possible since this represents an excellent opportunity to test your mettle against CrossFitters the world [...]
Black box once again. ''Unknown. Unknowable.'' Girls WOD will be at 11 o'clock this Saturday for all the CFG ladies who want to work on their weaknesses and develop their strengths. 40 Members of the box have signed up to the CrossFit Games open 2012 and there is still plenty of time to get involved. Do it.
Tonight, Conditioning or Parkour takes place at 7pm. Also next week sees the 1st retest of for the Paleo Challenge as well as the start of the CrossFit Games Open. If you are yet to sign up, get on it and choose CrossFit Glasgow as your affiliate! Girls WOD will take place on Saturday morning at 11am in place of the normal WOD. 10min AMRAP 7 power clean 70/42.5 7 handstand press ups 7 C2B pull ups
Tonight 7.15pm, mobility with Jonny, want to perfect that overhead position? This is your chance! For just £3 a time you get an hour with Jonny and the chance to really make improvements to any limited mobility ranges you suffer from. These classes are invaluable, once you learn how to do these movements you can utilise them any time, any where. Tomorrow is Conditioning for Parkour at 7pm. WOD 5sets of 1 -ve pull-up into 1-3 strict pull-ups then Every min for 10mins 1x full snatch 3x overhead squat Post weight/completed rounds to comments
Tonight: Olympic Lifting - 8pm. Wednesday: 7.15pm, Mobility, just £3 per person, the WOD runs alongside this class. If you don't have a perfect squat, a bodyweight overhead squat or ring dips then this is the class for you. Thursday: 7pm, Conditioning for Parkour, this class will teach to all the necessary movements and train your co-ordination so you can attend GPC's own classes! Saturday: 11am, Girls WOD, skills for the girls to make them better CrossFitters. Sunday: 11am, team WOD. WOD Clean and Jerk 1-1-1-1 then: 15min AMRAP 10 Ring dips 20 Wall balls 30 Walking lunges