Workout of the Day
WOD Sat 14th Jan ’12
WOD 5 x 1min on / 1min off Max double unders. 2mins rest 5 x 1min on / 1min off Max 10m shuttle runs. Post highest and lowest scoring rounds to comments.
WOD Fri 13th Jan ’12
Team WOD on Sunday, spaces are still available so please get in touch if you wish to take part! Today is the final retest for the Paleo Challenge, you have all done really well, let's keep the momentum going. Friday the 13th, it can be none other than.... Fran
WOD Thu 12th Jan ’12
Great results from yesterday! Keep it up, only Fran left to go! There is no parkour tonight, this begins next week on the 19th, however there is a team wod on Sunday. Please let us know if you plan on attending. WOD 10min AMRAP 3 wall climbs 5 box jumps (32"/24") 7 power cleans (70kg/45kg)
WOD Wed 11th Jan ’12
Please use the online booking system to book in for classes. Also the 17.15 and 18.15 classes are at capacity, so we will not be looking for any more members at those times. The team WOD is on this Sunday at 11am. Parkour is not on this week, it starts again on the 19th. Paleo Spartans, lift big and see us if you haven't had measurements taken! WOD CrossFit Total 1-1-1 Press 1-1-1 Back Squat 1-1-1 Deadlift
WOD Tue 10th Jan ’12
Well done to all who took part in the bleep test, just a reminder that the CrossFit Total is the next test, taking place on Wednesday and the final test, Fran, is on Friday. Stay strong Paleo Spartans, 1 day down! Olympic Lifting, Conditioning for Parkour and all other speciality classes will not take place till next week. Team WOD is on Sunday as normal, 11am. Let us know if you intend on doing the team WOD! Make sure you keep using the online booking system to register for classes. WOD In 15mins work up to a 3RM overhead squat Then for time: 200 double unders - every break do 10 kb swings (32/24) 75 pull-ups - every break do 10 goblet squats (24/16) 50 pistols
WOD Mon 9th Jan ’12
The 90 day Paleo Challenge is underway! So make sure you get in, do the bleep test and get your measurements! If you are busy today then make sure you contact a member of staff to get your measurements as soon as possible. Also if you are having any trouble with the website or the have questions again, don't hesitate to contact a member of staff. This week: There is no Olympic Lifting. The team WOD is on. See you all in the gym soon! WOD Bleep Test
WOD Sat 7th Jan ’12
12.30 today the paleo seminar begins, please be on time. Tomorrow the team WOD is on! 11AM. WOD 3 Rounds for time: 15 thrusters (42.5/30) 10 overhead squats 7 wall climbs
WOD Fri 6th Jan ’12
Tomorrow - 12.30 - Paleo Seminar at CrossFit Glasgow. Please show up on time, it should not last more than 90mins if everyone is prompt. Remember those that are not taking part in the challenge are still welcome to attend the seminar for a nominal fee. The seminar is not the same as previous challenges. The 9, 10 and 11AM WODs will run as normal. Please bring your payment in on Saturday for the challenge if possible. If you have any concerns please contact Iain or Gavin. Sunday the team WOD is now on! So be in for an 11AM start! WOD Run 800m x5. Rest 60s between runs. Record total time. An old one but a good one!
WOD Thu 5th Jan ’12
The Paleo Challenge begins soon folks, don't miss out as a lot of people are signing up already. What better way to start the New Year than to start a way of eating that helps you sleep better, maintains your energy levels, boosts your immune system and improves your WOD capacity!? There may not be another challenge (due to impending placement) so this really is your best chance to learn what it takes and understand why you are eating this way as our coaches help you every step of the way. Also check out this link CrossFit: The Biggest Loser or the Biggest Winner in 2012 If you are coming in for the WOD, please use the online booking system! WOD Press 3-3-3 Push press 3-3-3 Split jerk 1-1-1
WOD Wed 4th Jan ’12
WOD 3min (180s) AMRAP Medball Run 400m Max wallballs 5 rounds. Rest 3mins per round. Every time you drop the ball / ball touches the floor you have 4x (24"/20") step-ups (with 2x24kb/16kb) this includes during rest!