Workout of the Day
A. Speed bench rotations with variable grip positions at 35% of 1RM vs doubled micro mini “orange” bands (1RM less than 100kg) or mini “red” bands
B. 8 rep top set close grip bench
C. Rope climb technique
D. 150x ab mat sit ups
Team Classic 2016
Thanks to everyone who came to take part in, judge at and spectate at the CFG Team Classic Final. The day was a great success and it was fantastic to see so many people pulling their first rope climbs out of the bag.
Well done to the Winners of the Open – Team Shield and to the winners of the Final – Team Falcon, Ca caaaawww! (Apparently)
That’s the end of the Team Classic for this year but we hope to make it bigger and better year on year.
My heartfelt thanks go to:
Laura and Iain for being sounding boards in the opening phases of the concept design and to Iain for his assistance with the programming.
Rachel for the teaser trailers, the information posters, the WOD releases, the WOD descriptions, the scorecards, the tee shirt designs, the rig banner designs, the trophy designs and generally being useful.
Ruari for the awesome trailer video.
Louise for all the photography for the standards and during the Open. Thanks to Robbie for the photography at the final.
Garry, Sinky, Jamie and Scott for their support during the Open.
Viv Dean and Greg for lending/ferrying kit.
Clydebuilt Fitness for their unconditional support for the final and for providing their incredible competition rig.
Maklab Glasgow for making the trophy.
Purepharma for their support with the final – everyone in the gym is welcome to pick up their complimentary Purepharma smartshaker during the week. PUT YOUR NAME ON IT.
To absolutely everybody who pitched in with help setting up events, judging, cleaning up, being patient during long heat rotations, advice, encouragement and kind words throughout the Open, the value of your help cannot be overstated.
To everyone who took part in the competition. I think this is the best thing we have ever done and we owe it all to your support and enthusiasm. Thanks for making this the best job in the world.
Until next year: Stand by
Information
The gym will be closed this weekend and next as we are hosting the CrossFit Kids Trainer certificate course and the Level 1 trainer certificate course. We are the only box in Scotland to host these seminars and it is a great honour for us to do so – consider signing up for the Level 1 course: it’s a busy and exciting way to spend a weekend getting fully immersed in what CrossFit is all about – you don’t need to be an expert and you don’t need to be a coach.
Consequently Kids, weightlifting and the girls’ WOD is off this week and next.
Christmas Night Out
The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly.