The following content is kindly offered to you, free of charge, from RS Gymnastics. Show your appreciation by checking out their website, follow them on Instagram and Facebook and tag them showing them your progress. Session 1 - FULL PROGRAM Session 2 - FULL PROGRAM Session 3 - FULL PROGRAM Session 4 - FULL PROGRAM
BASIC TECHNIQUE The bar will start in the front rack position with the feet underneath the hips the toes turned out slightly. Weight should be on the heels. To start the dip, hips slightly go back, chest stays upright and it should only be a quarter squat. As soon as you reach the bottom of the dip, you will then squeeze your bum to extend the hips (Drive). Try and be as aggressive as possible. As you finish the extension of the drive, begin driving the bar with the arms upwards, quickly lifting the feet and transitioning them into the split position, punching the arms into a locked-out overhead position. When the bar is secure overhead, you will recover with the front foot in half way and then the back foot to catch the front foot to be back to parallel. BACK RACK To help learning the foot work you can also do Split Jerk Behind the neck . As the bar is in the back rack position it will be easier for the bar to get into the right position overhead as it doesn’t have to go around your face so it doesn’t pull the bar out of line. This is a good way to practice if you want to just focus on your footwork. COMMON FAULTS The most common errors in this exercise are: 1. Keeping the chest up in the dip whilst allowing the hips to go back a little at the [...]
Hi All, This week has been a tough one for many of us, another week of lock down, although for the right reasons, is hard on everyone and in varying ways. We would like to encourage you this week to keep active, whether it is making use of the Daily WODs or getting out for a run, bike ride or walking the dog. When you exercise, your body releases chemicals called endorphins. These endorphins trigger a positive feeling in the body and result in a mood and energy boost for two to three hours afterwards. WODs are worth it! Wodify Rise Challenge: We have entered our last week with the Wodify Rise Challenge with Lainey Scott-Campbell, Alex Dogei and Stephen Sampson in the lead - well done all for participating in creating healthier habits! Zoom update: Zoom 5.0 update has arrived. It requires you to update your zoom app before May 30th. Link is here for details: ttps://zoom.us/docs/en-us/zoom-v5-0.html Website: Iain has been hard at work during lock down on the CrossFit Glasgow website, making it a great resource for all of you to utilize. It is being developed on an ongoing basis and in time it will become a really valuable resource, exclusive to our community, that will radically assist anyone using it to become fitter, healthier versions of themselves. Already you will find recipes, articles, the daily Home WOD, mobility/stretching classes and our members store. We [...]
Dates for your diaries, so you never miss out at CFG CrossFit Games 2020 - The CrossFit Games will be on despite a lockdown and will feature the top 20 males and females. For more information visit games.crossfit.com Strength In Depth Origins, probably one of the oldest and best recognised national community events. Teams of 12 compete head to head to win a spot at the Sanctioned CrossFit Strength In Depth in London 2021 with the hope of winning a team place at the the CrossFit Games. CrossFit Level 2 Seminar. Typically, this means one archway will be out of bounds for the duration of the weekend. Depending on the staff and size of the seminar we may be required to close two archways but this is unlikely on the CFL2. CrossFit Games Open is set to begin! 5 Weeks of workouts that run from Friday to Monday. CrossFit Glasgow has been one of the largest teams in the world in terms of participants, can we continue this streak and show the World that the CFG community continues to go from strength to strength!? Halloween WOD - Dress up and throw down, there will be workouts, fun challenges, beer and cake (optional). Be sure to have a costume that is burpee friendly! Weightlfiting Wonderland - CFG's very own (informal) Weightlifting event runs for it's 4th year. This is a great place to try your first weightlifting competition as you are supported by [...]
Hi All, Looks like we have another 3 weeks at least ahead of most of us in lock down - let’s make the best of it! Below you will find details on this week’s schedule and some other news items. Sadly, due to COVID-19, the SFN Expo has been cancelled which means no Glasgow Classic this year. We are gutted but know that this is for the greater good. As soon as we can bring our community back together we will do something spectacular - we have a 10 year anniversary to be celebrated! We have entered our second week with the Wodify Rise Challenge and have some strong leaders - let’s continue to upload our scores and keep ourselves accountable! During the past 2 months, we have also been working hard to continue to improve our virtual services to you and now are delighted to offer Home WOD as an online package to the many people who have no access to their gyms or any community support etc. We continue to run Silver’s classes via Zoom and realise that this is potentially the age bracket that has been hit hardest by COVID due to the length of time they are advised to self isolate. Daily exercise, good nutrition and a community are all great tools to fight off boredom, fatigue, depression and much more for all ages. We all have someone that we do doubt have been pestering [...]
Hi All, As we enter our sixth week we eagerly await the PM’s announcement this coming week to see what life holds for us all after lock down, we know there will be changes and some may be challenging. What we also know is that we can adapt and grow through change. We have seen this within our own CrossFit Glasgow community already! Our team continues to work hard in the background to bring you all as much as we can deliver from afar and appreciate our fabulous community that stand alongside us and continue to have our back. Thank you. This week our Solidarity Series has come to a close, thanks to everyone who participated! The winners of each category are: Kirsty Lyall David Millar 35+ Fiona Shaw Rob O’Neill 45+ Craig Clark 50+ Cat Caves Martin O’Neill 55+ Lesley Curle Ian Kerr Teens Jodie Lynn We have kicked off our new Wodify Rise Challenge this past Wednesday with ‘Eat, Sleep & Train’. Loads have signed up for this which is amazing! The true challenge will be sticking with it everyday and marking your progress down on Wodify Rise, even if it’s not been a great day for you. This should help us create some healthy habits as we come out of lock down into the real world again! Here is this week’s schedule: Tuesday May 5th : The Great Glasgow Bake Off - starring Lisa Douglas our honoured bake off guest! She will [...]
INGREDIENTS:4x Salmon fillets or chicken breast 1/3 cup sherry1/2-3/4 cup soy sauce1Tbsp garlic1 Tbsp ginger 2-3 Tbsp honey INSTRUCTIONS: Mix all together, add salmon and let marinate for 3-5 hours. Cook in tinfoil parcel at 180c for 15-20min or BBQ on tinfoil. Lovely with mini boiled potatoes and vegetables!
INGREDIENTS:Lean Beef Mince 500-800g*1Tbs Dill1Tbs Garlic1 Egg1/3 Cup Oats1Tbs HoneySalt & Pepper to seasonSquares of Cheese*if using Lamb mince, use tarragon or rosemary and mint sauce INSTRUCTIONS: Mix first 7 ingredients together. Form a mini burger, place lump of cheese in the middle and pop another mini burger on top. Seal together. Grill 5-8min a side depending on thickness on BBQ or oven grill. Serve with salad, bacon, tomatoes, onions and mushrooms
INGREDIENTS:1/2 cup soy sauce1/4 cup lemon juice1-2 cloves garlic1-2 Tablespoons dried basil INSTRUCTIONS: Mix all together. Slice/butterfly chicken. Marinate for 2-6 hours in fridge. Grill each side 5-7min or until no longer pink. Serve with rice and lots of vegetables and or salad.
INGREDIENTS: 250g PEANUT BUTTER 100g PROTEIN POWDER 250g MILK CHOCOLATE 150g WHITE CHOCOLATE INSTRUCTIONS:Set out 12 to 18 cases in a muffin tray or something similar Mix the peanut butter and protein powder together in a bowl until you get a doughy like mixture. If too tacky and wet add a little more protein powder and if too crumbly and dry add some more peanut butter.Melt your milk chocolate and using just over half the amount put a layer of chocolate on the bottom of each case then grab a finger full of peanut butter mixture and roll into a ball about the size of a ping pong ball. Now squeeze between your palms around the size of your case and put on top of each layer of chocolate.Melt your white chocolate and use to cover over the peanut butter mix in half your cases also use the rest of your milk chocolate to cover over the other half of your cases. When finished pop in the fridge overnight and will be ready to enjoy the next day 😊I’ve used milk and white chocolate but be as creative as you want to be and use different flavours if you prefer. What’s really nice is to put a bit of jam on top of the peanut butter mix then cover with chocolate 😊Hope you all enjoy and post your creations on social media #cfgbakeoffStay safe 🌈