Workout of the Day CrossFit Enniskillen Community WOD AMRAP 7 10 box jumps 20 Wall balls Rest 7 mins and record score AMRAP 7 15 American KB Swings (32/24) 30 DUs Rest 7 mins and record score AMRAP 7 Burpees Total Score This weekend Team CFG are en route to the Divided We Fall: Origins competition at Reebok CrossFit 3D. Wish them the very best of luck.

A. 9x3 bench press (3x3 close, orthodox, wide) B. 3x 10 JM press C. 15min Cindy 5x Pull Ups 10x Push ups 15 Air Squats Olympic lifting is on tonight at 19.30 with British Champion and Scottish record holding Weightlifter Colette Will. Get Involved.

Workout of the Day In Teams: AMRAP 30: Relay Style Yoke Carry 20m 150/100kg 5 Pull Ups Yoke Carry 20m 150/100kg Run 200m (Teams of up to 4)/Run 400m (Teams of 5+) Scale as Required The yoke is a specialist piece of equipment that will add the greatest possible burden to your body in a safe and controlled context. The stimulation of your central nervous system from the yoke is unparalleled by any other effort and therefore offers the greatest potential for physical adaptation. Louie Simmons of Westside Barbell (the world's strongest gym) suggested that all CrossFitters spend time using the yoke in order to develop a basic level of general physical capacity that he termed an "Athletic Strength Base".  Trust Louie - do not miss this session.  

Workout of the Day AMRAP 15 In 3s Conga Style: Deadlift 65/42.5kg Box Jump 24/20" Push Press 30/20kg No Overtaking Olympic lifting is on tonight at 19.30 with British Champion and Scottish record holding Weightlifter Colette Will. Get Involved. Team CFG is competing this weekend with 4 of our Competitor Cell down at the DWF Origins event in Manchester. Wish them luck.

Workout of the Day A. 1RM Overhead Squat from Floor B. 3x 10 Barbell Box Step Ups C. 10 Minute AMRAP 30x Double Unders 20x Air Squats 10x Press Ups Today we introduce the most advanced movement in the squat series. For many this will be your first time attempting the overhead squat and for the others it will be a chance to really dial in the mechanics of both the squat and the overhead position; both of which are vital to success in this challenging movement. Congratulations to Colette Will and Ally McGinnigle of the CrossFit Glasgow Competitor Cell and CFG Spartans WLC who both picked up awards this weekend at the Scottish Seniors Weightlifting Championships. Colette came first in her weight category (53kg) setting her all time competition bests and setting new Scottish records for Snatch, Clean and Jerk and Total in the Under 23 category and Seniors records for Clean and Jerk and Total. Ally came 3rd in his category in his first appearance at the Scottish Seniors.

Workout of the Day CFG/CFE Community Saddener In Pairs: 20-16-12-8-4 Power cleans @ 80/60kg (Scale as appropriate) Run 400m after every set Share reps evenly between the two of you Here's a picture of Red to remind you why we do these horrible WODs. His calves are worse than mine; I know.  

Workout of the Day 2x Individually timed rounds 500m row 25 Thrusters 20/15kg 15 Pull Ups Rest Weightlifting is on tonight at 19.30 with Colette. Get involved.

Workout of the Day In teams of 5 25 Minute AMRAP Conga Style: Row 10kcal Farmers Carry 30m 80/50kg per hand 6 High Box Jumps 30/24 6 Pull Ups CrossFit Glasgow's Competitor Cell has qualified out of the group of death in the Strength in Depth competition against teams like JST (European Regionals, Steve Fawcett), Leeds (European Regionals), Train Manchester (European Regionals) and Reebok CrossFit 3D (Has Karl Steadman). They will head South to Bath over the weekend of the 28th/29th November to represent the Red and Black in their first major National competition. #wearecfg

Workout of the Day A. 1RM snatch grip deadlift B. 12min AMRAP: 10x deadlifts 100/70 10x burpees over bar 10x wallballs 20/14 to 10' line Weightlifting is on with Colette this evening at 19.30, if you haven't been yet please check it out - the CFG Spartans WLC is set to break records this year and it's a great time to be a part of something amazing. Both Colette Will and Ally McGinnigle will be representing the Spartans and the CFG Competitor Cell at the Scottish Seniors this weekend - wish them luck.

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