Workout of the Day
WOD 19 Nov ’11
Steve's WOD! Iain and Gavin are sitting weightlifting exams this weekend so the WODs will be taken by Steve.
WOD 18th Nov ’11
Well done with yesterday's WOD, you were all fantastic and without you CrossFit Glasgow wouldn't be the same. This weekend will see Gavin and myself away taking some more exams (final ones for a while) so Steve will be taking the WODs. Team WOD is still on for Sunday but please, if you intend on coming along, be ready TO START at 13.00. So if you want time to warm-up then come before 13.00. WOD 3 rounds for time: 15 L pull-ups 25 wallballs 800m Run
WOD 17th Nov ’11
Tonight there is Conditioning for Parkour. For those who have never tried it, get in and give it a go! Definitely worth a shot with loads to be learnt and plenty of skills to take away to practice that will directly aid your CrossFit performance. WOD ??? Come in and find out!
WOD Wed 16 Nov ’11
Remember that there will not be a 6.15 WOD this evening as Jonny's Injury Prevention class will be happening in its place. It's not too late to sign up for the class if you haven't already, just let us know! It costs £20 for 4 sessions or £7 per session. Next week, for 1 week only, Sharon will be offering massage treatments at a discounted rate of £35. As well as relieving muscle tension, tightness and stiffness massage increases your range of movement and flexibility. Most importantly for CrossFitters it helps to reduce the risk of injury or re-injury by keeping your muscle supple and helping to maintain elasticity. If you have any questions or queries regarding treatments or how massage can help you then call Sharon on 07580-459-243 or catch her around the Gym. WOD 3-3-3 back squat 3-3-3 front squat
WOD 15th Nov ’11
Thursday night will see one of the toughest WODs we know of come around, it will be the first time it has featured at CrossFit Glasgow. Remember, we can scale, so you should all give it a go, you may stop fearing Fran! Tonight is the Olympic Lifting class, it's £6 per session or buy a block for a discount. Alternatively you can join our Weighlifting Club and get a permanent discount on this fantastic class. Speed and Power are two important aspects of fitness and you won't get a chance to learn from anyone more knowledgeable than Ray and Haris. So come along for 8pm and get involved! Wednesday sees the start of Jonny's injury prevention classes, it replaces the 18:15 WOD and is guaranteed to improve performance and understanding basic movement and mobility. Thursday has Conditioning for Parkour, an exercise in all things balance, agility, co-ordination and bodyweight. This is a fantastic class that is well taught and scaled so everyone gets a good workout! It's the only class we offer free of charge so there's no excuse for not giving it a go and experiencing something new! All of this and more can be found at the WOD board, so check there daily! WOD Split Jerk 1-1-1-1 then: 3 rounds for time 15 ring dips or ring press-ups 10 pull-ups 30 double unders
WOD 14th Nov’
After another great week at CrossFit Glasgow we are happy to report that both Gavin and myself have passed the International Weightlifting Federation referee's exam! This week sees the start of a new class, Jonny's Performance and Injury Prevention sessions will run on Wednesday evenings in place of the 18:15 WOD. A list can be found at the WOD board so get in and sign up! Olympic Lifting continues on Tuesday evening and Conditioning for Parkour on Thursday at the usual times. Also on Thursday we will be programming one of the toughest CrossFit WODs we have ever encountered, there won't be any hints, come in and try it! WOD 5 rounds for time: 10 Deadlift 120/80kg Run 400m
WOD Sun 13 Nov ’11
Eva Five rounds for time of: Run 800 metres 32kg (2 pood) Kettlebell swing, 30 reps 30 Pull-ups
WOD 12th Nov
WOD 1 Block run with med ball 10 Pull-ups 20 Wallballs 30 Burpees 40 Double unders/150 skips 100 Air squats 40 Situps 30 Walking lunges 20 Kettlebell swings 24/16kg 10 Press ups 1 Block run with med ball
WOD 11th Nov’
Remembrance day WOD AMRAP in 18 mins of: 11 Hang Power Snatch, 35kg 11 Burpees 11 Thrusters, 35kg 11 Pull Ups On the 11th minute, pause for the full minute before cracking on.
WOD 9th Nov ’11
Remember folks, a week today Jonny will be running a Performance and Injury Prevention class. This will be a charged class that promises to improve your ability to perform a number of the common lifts and help stave off niggles and injury. People are encouraged to bring cameras for before and after shots to highlight improvement in form and movement. There is a lot of valuable information to be had here for £7 per class or £20 for all 4. Classes will run every Wednesday at 18:15 and terminates on December 7th. For those wishing to do the Olympic Lifting, please get in touch, we have had low numbers in attendance the past few weeks, this needs to change if it is to continue. Hope you are all not too sore from the lunges, DL and power cleans! WOD This is the first endurance WOD we have programmed, it's an important aspect of fitness, if you don't plan on coming to the gym for a run then do it from home or at a Globogym and post your times to comments. Either way, get it done! 1600m Run 4mins rest 1200m Run 3mins rest 800m Run 2mins rest 400m Run Post each time to comments