WOD Saturday 11th Feb 2011
Wishing all the very best for the CFG team representing down in London this weekend. Give 'em hell. WOD "Jackie" 1000m Row 50x 20kg Thrusters 30x Pull ups
WOD 17th Dec 2011
'Helen' 3x Rounds for time Run 400m 21 Kettlebell Swings 24/16kg 12 Pull-ups
WOD Monday 12th Dec 2011
CrossFit Total: Strict Press: Single Rep Max, 3x Attempts Back Squat: Single Rep Max, 3x Attempts Deadlift: Single Rep Max, 3x Attempts This constitutes the first of the final assessments for those on the Palaeo Challenge although, those members who were around at the start and mid-points can also check their progress against their previous efforts. Olympic lifting continues this Tuesday: The throwdown has shown up a lack of experience and problems with technique for some - come along and have this addressed by our two vastly experienced coaches. Gladiator Weightlifting Club are running a competition on Sunday (18th) at their facility and all are welcome to either spectate or compete - this would be a good chance for those who attend the OL classes to demonstrate their mastery of the Clean and Jerk and the Snatch - that's right, mastery. Parkour runs as normal on Thursday night and there will also be a Parkour conditioning session on Sunday that promises to be well attended and good fun. Any athletes who have yet to complete all 3 Workouts for the London throwdown should ensure they get in for this, especially the ladies. The organisers of the event have stressed that it is important for even the non-Rx female athletes to post scores: there may well be extra spaces to fill for London. well done to all who have taken part, regardless of how you placed - it has been a tough week and you have all done exceptionally well. Good Work!
WOD 10th Dec 2011
FGB - "Fight Gone Bad" 1 minute per round against a continuous clock of 5 minutes (1 min per exercise.) 1 minute rest. Repeat for a total of 3 rounds. Wall-ball: 20/14lb ball, 10 ft target Sumo deadlift high-pull: 35/25kg Box Jump: 20" box Push-press: 35/25kg Double Unders Keep a running total of reps completed as your score.
Classes Suspended Due to Weather
Due to the extreme weather conditions in Glasgow today we are suspending classes until further notice. The gym will be closed this afternoon at least but we'll keep you updated. If you have any queries, please don't hesitate to contact us. Apparently the trains will cease service from 13.00 and the buses will follow suit from 14.00. (Apparently). Sorry for any inconvenience caused.
WOD 8th Dec 2011
WORKOUT 3 100 Double unders 30 K2E to pull-ups 30 Hang snatch 35/25kg 100 Double unders Movement Standards Double unders: Any rope may be used. Rope must pass under the feet twice. Only complete reps to be counted, not attempts. K2E to Pull-ups: Start at a full hang from thee bar. Knee’s must make contact with the elbows simultaneously. Athlete must then return to a fully locked out position at the elbow hip and knee (can pass through during a kip). Chin must then pass above the horizontal plane of the bar. If an athlete completes a K2E but ‘misses’ the pullup they do not have to do the K2E again, they may do one pullup to complete the rep. One rep = one K2E + one pull-up Snatches: Bar starts from the hang. The bar must halt between the knee and hip before starting the first rep and on redrafts of broken sets. The bar may be caught above a squat a ridden down until the hip crease passes below the knee. Passes through a full squat (crease of hip below knee) with the bar locked out overhead. Bar must be moved stood to a position locked out overhead, with hip and knee extended with feet inside shoulders and head neutral.
WOD 7th Dec 2011
WORKOUT 2: BUY IN: Output 1200/800kg of power clean. (Select your own weight). Then complete… 5 rounds of: 5 Shoulder-to-overhead 60/40kg 7 Front squats 60/40kg 9 Toes-to-bar CASH OUT: Output 1200/800kg of power clean. Example for power output on cleans: 12 x 100kg power clean = 1200kg or 30 x 40kg power clean = 1200kg or, for women: 32 x 25kg power clean = 800kg Movement Standards Power clean: Chosen weight start from the ground, on ‘go’ you can grab the bar. Bar received on shoulders with elbows in front of the bar. The rep is complete when the hip and knee are fully extended. Shoulder-to-overhead: Bar starts on shoulders (can go right after the last power clean). Bar must travel from the shoulder to a position locked out overhead, with hip and knee extended, feet inside shoulders and head neutral. Front Squat: Bar starts racked on shoulders (can go right after the last STOH). Crease of the hip must pass below the knee then return to a full stand, with hip and knee extended. Toes-to-bar: Must start at a full hang from the bar. Both feet must touch the bar simultaneously. Any part of the foot/shoe is acceptable as a contact point with the bar.
WOD 6th Dec 2011
SicFit London Throwdown WOD 1 Complete in any order or breakdown… 75 Thrusters 35/25kg 75 Burpee bar hop-overs 75 Pull-ups Movement Standards Thruster: Bar must start on the ground. First rep can be squat cleaned. Hip crease below knee. No ‘guides’ i.e med balls to confirm ROM. Bar must finish locked out overhead, with hip and knee extended, head neutral. Burpee bar hop-overs: Movement starts parallel to the bar. Chest and thigh to the ground. Both feet leave the ground together and land on the opposite side of the bar together. Pull-ups: Arms start fully locked out. Chin must break the horizontal plane of the bar.
Movember Mo’down
You may have noticed some decidedly dodgy facial hair in the box of late but I can assure you that we are not in the middle of a 70s revival - our coaches and many of our members are showing their support for testicular cancer by growing ridiculous 'taches for the month of Movember. We'd like to invite you all to the first annual CrossFit Glasgow Mo'down - an evening dedicated to friendly competition in order to raise money for a fan'tache'tic cause. Pairs of athletes will battle it out for Movember mastery through a series of challenging WODs where all contenders must sport a nose-broom; either home-grown or artificial. As always there will be a great community atmosphere and the chance to win prizes for best athlete pair. Entry to the Mo'down will require you to donate 5 pounds to CrossFit Glasgow's Mo'Space and to sport a moustache, either real or artificial (drawn on will suffice). The Mo'down is open to all irrespective of gender or ability. The WOD itself will run from 19.15 on Wednesday 30th Movember 2011. Sorry for the short notice. Register your interest on the site or our Facebook page; join the team at the link below; pre-arrange a pair or simply turn up. What Mo' could you ask for? http://mobro.co/CrossFitGlasgow2012
WOD 26th Nov 11′
'Cindy' 20 minute AMRAP 5 Pull Ups 10 Push Ups 15 Squats Be sure to show up promptly for the team WOD tomorrow, it begins at 11am sharp. The gym will be open from 10am for anyone wanting to get a workout in before the hordes descend.