Workout of the Day
Tonight - Olympic Lifting class at 8pm! Please bring in some money for the class (£6). Details on how to register for the lifting club and it's benefits to follow shortly along with discounts for bulk buying classes. Thursday - Conditioning for Parkour. Sunday - Team WOD, check the FaceBook group here for some awesome comments on the previous competition! WOD Power clean 3-3-2-2-1-1 then: 21-15-9 Box jump burpee Hang clean @60/35kg
The Glasgow Spartan Weightlifting Club is open for affiliation from tomorrow. This costs £25 per person per year and allows athletes the opportunity to compete and take part in Olympic Lifting Classes for a discounted rate. Tuesday is Olympic Lifting, Thursday Conditioning for Parkour. WOD Deadlift 5-5-5-5 then: 10min AMRAP 10 kb swings 15 hollow rocks 20 walking lunges with KB New Class A week on Wednesday (so the 16th Nov) will run a Performance and Injury Prevention class breaking down and correcting the common mobility and stability issues for 4 different CrossFit 'goats' that often lead to poor performance and ultimately injury. This will run in place of the 18:15 class and cost a small fee of £7 per class or £20 for all 4 classes up front. For this each paying participate will get a brief assessment of that movement at the start of the class then we will do release and stability work specific to where I see the common barriers within the group. On re-assessment I guarentee a much better execution of thatr exercise within the class. i will encourage each person to bring their camera along and we will video everyone on a before and after movement. This will ultimately lead to everyone moving much more efficiently thus improving scores and reducing the wear on our joints and tissues. Week 1 - Clean Catch Position and Front Squat Week 2 - Overhead Squat Week 3 - Deadlift Week 4 - [...]
Best of luck to Cheryl and Anne today who sit their Lvl 1 CrossFit exam! WOD Elizabeth 21-15-9 Clean (60/35kg) Ring Dips Then at 13:30 - TEAM WOD! All are welcome. The week ahead Tuesday 8pm - Sees the continuation of Olympic Lifting with Ray and Haris, this class costs £6 per class to members and £10 for non-members of CrossFit Glasgow. If you affiliate to the weightlifting club or buy in bulk then discounts are available. Speak to Gavin or myself for details. Thursday 7pm - Conditioning for Parkour - develop your co-ordination, balance and agility with this technically demanding class, it trains important aspects of fitness sometimes neglected by your traditional WOD. If you have yet to try it, you won't be sorry. A lot to learn and tailored for people of all abilities. Free to members of CFG. Sunday 13:00 - Team WOD - if you are interested in a bit of friendly competition and want to experience some different movements not seen in normal WODs like Jerry can runs then come along! Free for all members and does not count as a WOD for those on limited memberships. £5 for all non-members. Saturday 12th and Saturday19th-Sunday20th Gavin and myself will be away doing exams for weightlifting qualifications.
Firecracker 1x 400m Run 2x length of gym walking lunges 3x Wall climbs 4x Muscle Ups (sub: 4x 3 pull ups and 3 dips - box or rings) 2x 400m Run 4x length of gym walking lunges 6x Wall Climbs 8x Muscle Ups (sub: 8x 3 pull ups and 3 dips - box or rings) 1x 400m Run 2x length of gym walking lunges 3x Wall climbs 4x Muscle Ups (sub: 4x 3 pull ups and 3 dips - box or rings) The additional Paleo Spartan weakness WOD will run from 2.30pm today for those on the challenge. Please check out the new page for CFG Spartans Weightlifting Club under "Getting Started" at the top of the page - post your names to comments if interested in affiliating. Also, register your interest for the team WOD on Sunday - sure to be yet another fun, community-based, spirit-crushing ordeal. Good luck to the girls down at Central London this weekend for the Level 1 certs - fist bumps and high 5's everywhere!
This Sunday the team WOD is on at 13:30. Next week will have Olympic Lifting on Tuesday evening and Conditioning for Parkour on Thursday. We are also looking to offer assessments with Jonny, mobility classes, strength classes with Craig and running classes. If you would be interested in any of these (which would involve a small fee) please let us know. More details to follow tomorrow and this weekend! WOD Final assessment for the Paleo Spartans! CrossFit Total 1-1-1 Press 1-1-1 Back Squat 1-1-1 Deadlift Post total KG to comments.
CHANGE- The team WOD will start at 13.30 NOT 13.00, thanks. Remember folks, Parkour tonight from 7pm! Also this Sunday is the Team Workout from 13:30 so make sure you are in the gym on time as it was a great event 2 weeks ago. Next week sees the continuation of Olympic Lifting. We require names of those wishing to take part and learn from Ray and Haris's expertise. Sessions will cost a small sum and we will offer discounts for bulk classes/joining the lifting club. If you intend on joining any of these classes please post in comments, we would appreciate knowing how many to expect at each! WOD 5 rounds for time: 1 turkish get-up 6 box jumps 32"/24" 12 swings 32/24kg
Thanks again to Ray and Haris for coming down. To all who wish to continue with the Olympic Lifting please get in touch with Gavin or myself and let us know when you will be attending! Parkour continues on Thursday, if you are yet to try this class, I urge you to give it a go, you won't regret it! WOD Bleep Test!
Well done for surviving Fran, just the bleep and total to go! Olympic Lifting resumes from 8pm tonight, also conditioning for parkour is on Thursday. We expect another big turnout to both classes, lets keep learning something new! WOD Bench press 5-5-5-5-5 then 5 rounds of 7 press-ups 3 wall climbs
This is the first lot of retests for the Paleo Challenge, so there will be a little heads up on the coming workouts so you all know not to miss them! Wednesday is the bleep test and Friday the CrossFit Total. WOD FRAN. Yeah buddy! Look forward to seeing a few PR's, time to dig deep.
A great halloween party was had by all! Photos will be posted up soon. WOD Nancy 5 rounds for time: 400m run 15 x OHS @ 42.5kg