Workout of the Day A. Intro to the Glute Ham Developer (GHD) machine B. Annie 50-40-30-20-10 Double unders Sit Ups The GHD machine is an underused and under-coached piece of equipment; almost unparalleled in its ability to train posture and midline stability. It can be used to target the abs, obliques, quadratus lumborum and spinal erectors in a minimally loaded position to develop strength in the trunk and to rehabilitate lower back pain and dysfunction. It can also be used to develop powerful flexion of the hips that contributes well to performance in a variety of striking and throwing sports. It's about time that we got involved. You may have read the pandemonium recently in the media about the link between consumption of processed and red meats and bowel cancer - when you take the time to actually analyse the findings of the papers cited, you'll realise it's not quite the bacon apocalypse the papers would have you believe. Here is a very neat summary of why, in the context of a varied diet rich in fresh fruits and vegetables, steak and bacon can remain very much on the menu. Here is a video from the 2013 Reebok CrossFit Games of the GHD Ball Toss being used to demonstrate the utility of powerful hip flexion. Have a great week team. https://www.youtube.com/watch?v=eqIio2Ssm1Q

Workout of the Day A. Push jerk 1RM B. 10-20-30-40-50 STOH and double unders. Olympic Lifting is on this evening with Colette at 19.30. Don't know your snatch from your jerk? Get involved. Tomorrow evening we are kicking off the Halloween WOD and festivities at 18.30. Dress up, throw down, have a beer with some awesome people - easy day. https://www.youtube.com/watch?v=AvqMcW_VtkY

Workout of the Day In pairs: 21-18-15-12-9 Hang Squat Cleans Knees to Elbows Weightlifting is on tonight at 19.30 in Arch 1. Get involved. Did you know that CFG regularly hosts Games Finalist Rob Orlando and his CrossFit Strongman Trainer seminar? https://www.youtube.com/watch?v=VNCmbiDwbFM

Workout of the Day A. 2RM Thruster B. 5RFT: 5 C2B Pull Ups 10 Burpees 15 Wall ball Shots 20/14lbs 10'/9' This Friday at 1830 we will kick off our annual Halloween WOD with spooky costumes, honking workouts and gentle refreshments. Let's make it the biggest ever. This video sums up nicely why we do what we do. Have a great week CFG. https://www.youtube.com/watch?v=mlVrkiCoKkg

A. 1RM Wide Grip Bench (Pinkies on Powerlifting rings) B. 3x 10 Incline Bench Press (Mounted on 2x 20kg Plates) C. 3x 20/10/10 Partner Leg Throwdowns D. 3x 20Banded Straight Arm Pulldowns E. 100 Banded Face Pulls Weightlifting is on with Colette Will tonight at 19.30. All are welcome and the class costs only £3 a time. This September weekend the gym will be open as normal until Monday. On Monday CFG will be closed for staff training and cleaning/maintenance. Thats means Flexibility with Khi is on for Sunday at 10:00 and CrossFit Kids will be on Saturday at 11:15 with Laura and Gavin!

Workout of the Day 3 Individually timed rounds of: Row 300/250m 7-5-3 Hang Squat Cleans 60/40kg OTBB  

I warn you: this will be long. Ask my competitors how long my e-mails are. With this year's Expo event in the books I'd like to say a massive thank you to the whole community for helping us to make this a reality. Without the assistance of the incredible people around me I would never have been able to present what everyone saw over the weekend. Community is everything at CrossFit Glasgow. Community separates CrossFit from all other sports and marks out CrossFit boxes from all other areas of the fitness industry in the way that they bring people together and let them achieve amazing things. Our own success can be traced back in all instances to small acts of kindness from our members and those of the wider community. CrossFit as a sport has grown exponentially since I started. From early days following mainsite with Iain on treadmills in a globogym; through the last 5 CrossFit Games Opens, DWF, The London Throwdown, Regionals, and into the current climate with new boxes opening everywhere and competitions every other week. When I started, CrossFit was just about being a better version of myself and I cancomfortably say that I am fitter and stronger at 32 than I ever was in my teens or twenties. But now, we see all the more frequently the burning desire to compete - CrossFit Glasgow has its own dedicated competitor stream and virtually every box now has additional programming to reflect the demand for advanced skill [...]

Workout of the Day 9 min AMRAP 3 L-Hang Pull Ups (Scale to strict or negatives) 6 Burpee Box Jumps 9 Deadlifts @70/40kg Weightlifting is on tonight at 19.30 with the incredibly talented Colette Will (British Champion) and Louise Mather (Commonwealth Games athlete) – Get involved. Girls WOD and Kids are on at the usual time of 11.15 this Saturday am. Please can all adults haul out by 10.50 if not depositing children. CFG Community Shield The CrossFit Glasgow Community Shield is kicking off at 13.00 this Saturday and we should be going until 17.00. The event is very inclusive so don't be surprised if there are a few few fun events - it's not just a test of fitness. Get signed up by e-mailing events@crossfitglasgow.com and we'll allocate you to a team of mixed ability level. Home baking, snacks and beverages are all welcome.

Workout of the Day In teams. 3RFT. Run 800m Together Yoke Carries (8 per team member) 150/90kg.

Workout of the Day "Grace" 30x GTOH for time