Workout of the Day
Tonight Olympic Lifting at 8pm. Thursday the 12.2 WOD is released. Opening hours will be released tomorrow for the coming 2 weeks, please expect the gym to be shut some days between WOD times. WOD Snatch practice then 5 rounds of 1 min stations 10m shuttle run kb swings 24/16 press ups Rest 1 min between rounds
Well done to all who took part in the 12.1 Open WOD over the weekend, what an amazing atmosphere at CrossFit Glasgow! Could hear us down the street screaming support for our athletes through those tough minutes, we may be relatively new but we are showing Europe and the world that we are determined and we are here to stay. WODs this week will run at regular times as will the speciality classes. So in short: Tuesday - Olympic Lifting at 8pm. Get some final practice in on those speed/power lifts in case it turns up for 12.2! Wednesday - Mobility at 7.15pm. Learn and develop your mobility before the Open 12.2 WOD. Thursday - 12.2 Open WOD all day and parkour at 7pm. Saturday - Girls WOD 11am. Skills and WODs designed for those specific skills the ladies find tricky! Sunday - 9am-11.30am final chance at the Open 12.2. 11.30 Team WOD. WOD 3-3-3 Front Squat then 3 Rounds for time Run 6 thrusters 60/40 12 toes to bar
Today and tomorrow we are going to try and rattle out the last of the judging and scores we will open at 9am today and 10am Sunday, this is a new thing for us coaches as well so we will not be programming WODs. However, for those that have done their burpees or are not taking part, the gym will be open and we will also put up a WOD to get on with in an open gym environment. For everyone who is yet to register for the Games, get on it, get on it now. The first event is just burpees and every member counts for us. As we get something for having the most members in Europe, which we are close to obtaining, so let's show everyone how close-knit a gym we are and come down and partake in the Open. You don't have to come top, you just have to do your best and know you are a better athlete from the experience of digging deep. WOD 7min AMRAP Burpees OR 7min AMRAP 3 power cleans 75/50 20 wall balls On a final note: some of you may have noticed that Steve has been missing for a few months (the guy on the right in the slider image), he has been away training for the fire service in Gullane and finishes in just a few weeks. He has been placed at Polmadie so expect to see him about a lot more often. Congratulations Steve!
Well done all who took part in the Open workout yesterday, CrossFit Glasgow was buzzing! Remember you have until Sunday to get the WOD done and submit your final score. Today is the final Paleo Challenge Cycle 3 retest. Please be sure to get your measurements and photos completed ASAP and if for any reason you are having difficulty making it in to the gym then contact myself or Gavin. WOD Fran 21-15-9 thruster 42.5/30 pull ups
The first event of the CrossFit Games has arrived, looks like everyone in CrossFit Glasgow will be doing..... Burpees! Can't get any simpler, a great start to the Open. WOD 7min AMRAP Burpees
CrossFit Glasgow Could Rank in Top 10 of Most Registered Athletes 2012 If you have not done so yet, please register for the Crossfit Games Open at the link below. There is a prize awarded to the team with the most athletes registered to the games and although I'm pretty certain we won't come first (Crossfit NYC have 280 registered athletes), 5th position currently sits at 83 athletes and we have 52 signed up so far. It would be great to see ourselves in the top 10 and I believe it's totally achievable. So if you haven't signed up yet, ask yourself: why not? The open is set up so that anyone can take part and even if your WODs are scaled you will be able to see how you are placed amongst the 50,000 predicted athletes taking part. The Open WOD will be programmed on a Thursday each week and in order to ensure as many athletes are judged by a level 1 coach as possible we will probably extend this to cover Saturdays and Sundays too. GET INVOLVED!! Sign Up Now
Today is day 45, half way for the Palaeo Challenge! For those on the challenge, make sure you get your photos, tests and measurements completed by the end of the week, if you are not going to be able to do so, for whatever reason, please get in touch with us ASAP. We also have the CrossFit Games Open starting on Thursday so be sure to register and affiliate with us, we have 50 athletes so far! Tonight at 7.15pm Jonny is taking a mobility class, it's only £3 per person, this is a perfect chance to loosen up in preparation for the Open as well as a great chance to prepare for Fran on Friday (the 3rd and final PS retest). Rich Froning Jnr in Men's Fitness WOD Bleep Test
WOD For time: 9-6-3 Squat clean thruster 80/50kg Chest to bar pull ups Note: For those that have them, do muscle ups instead of C2B. Tonight at 8pm, Olympic Lifting, tomorrow is Jonny's mobility class and Thursday is Parkour. Also this week, the Thursday WOD will be the first event of the 2012 CrossFit Games Open! Wednesday will be the second paleo retest which will be the bleep and Friday will be the third and final test to mark the midway point (Fran). Next week sees the beginning of the new programming, this will be explained on the website shortly. Please keep looking on the website and please pass on the information once it's up. Final point. Use the online booking system to get into classes.
WOD CrossFit Total 3 Attempts to reach a Single Rep Maximum (1RM) in the following lifts: Strict Press Back Squat Deadlift This WOD marks the start of the retest phase for the Paleo Spartans. We will have your previous scores to hand when you come down so that you'll know how much you've improved. Get in and give it your all, this is what you've been working for. CrossFit Glasgow has been given the go ahead from SWL to host the 2012 Scottish Weightlifting Open. This is a major event on the British Weightlifting calendar with both Olympic and Commonwealth Games athletes likely to make an appearance. If you wish to compete this year please make sure that you affiliate through the CFG Spartans Weightlifting Club and collect an application form for the competition itself. If you feel that you are not yet up to scratch on your Olympic lifts then make sure you attend this week's coaching session on Tuesday night at 8pm. Jonny's mobility classes continue this week with more structured torture for the inflexible, and the Conditioning for Parkour classes will go ahead as normal on Thursday. These classes are filling up rapidly so get your names up on the board to avoid disappointment. There are now 45 members of the box signed up to the Games Open. If you have not already done so, please get involved as soon as possible since this represents an excellent opportunity to test your mettle against CrossFitters the world [...]
The CrossFit Games Open begins on Wednesday with the first workout being released at 5pm Pacific Time. If you haven't done so already, register and take part, it's $10. You all do CrossFit and this is it's only competition where we are all invited to take part, it's the biggest WOD you will ever do! Format for us is going to run like this, due to the time difference the WOD will come out around midnight or later, so it will be the WOD for Thursday. If you are planning on competing, please take Wednesday off or even better, attend Jonny's mobility class on Wednesday night. The latest the scores can be posted are Sunday so we will host a competition day on Saturday or Sunday for a chance to better your score. Every WOD must be judged and you must enter your score so Gavin and I can validate it. So it's important you make it in on the Thursday or Sat/Sun when there are more coaches present to judge you. If you can not make either of those days or want judged on another day then it will be £5 and must be arranged prior to the time. CrossFit Fife are visiting on the 25th so we should have a good competitive atmosphere and the following weekend I hope we will visit their gym. If you have any questions please ask a member of staff.