Workout of the Day
Short one today! 5 min AMRAP Squat Clean Jerk Male - 75kg Female 50kg Rich Froning scored 93 (46 complete rounds and 1 Squat Clean) Mikko Salo scored 90 (45 completed rounds) Sarah Maas scored 90 (45 of each lift) Annie Thorisdottir scored 88 (44 completed rounds) Scoreboard can be found here
Halloween WOD will be happening on Saturday 29th Oct. This gives you plenty of time to get a WOD-friendly costume and free up some time between 6pm to about 8pm. Snacks will be available however feel free to bring some drinks and nibbles if you wish to stay and socialise afterwards! WOD 5 rounds for time: 50 double unders 10 pull-ups 5 wall climbs Then; spend 10 mins on a ball/foam roller and work out anything that's feeling tight. If you are at a loss, ask the coach for help!
All of us at CrossFit Glasgow would like to wish Alison Philips and Ian Creighton a fond farewell, Alison left back to America earlier in the week and Ian leaves to Australia tomorrow. We wish you the very best and look forward to seeing you back in CFG sometime in the future. We had a team workout on Sunday afternoon and it proved to be so much fun that we are looking to make this a weekly event. It is open to everyone and workouts will be designed for groups of 2-5 depending on numbers. If you are interested just post in comments. The team workout will run from 1pm on Sundays. Please check our FaceBook page for more images of the workout. Monday WOD First 15mins work up to a 1RM clean (Squat Clean) then: 3-3-3-3-3 Front Squat Post loads to comments.
A few notes for the week ahead... Firstly, we are considering a Halloween WOD on Saturday 29th at about 18:00, dressing up is a must. Let us know what you think of the day/time and we hope we have given you all enough time to make this a good social event! Parking Parking directly outside the gym is not permitted between 08:15-09:15 and 16:15-18:15. However you are permitted to park (for free) under the bridge just before you turn on to Commerce Street. There is metered parking by the Spar and more free parking is found round the side of A.B.S. If you park elsewhere, let us know in comments so others can learn! Conditioning for Parkour This class will run again on Thursday at 7pm. Please let us know if you will be joining the class as we need to have an idea of numbers expected to attend. Before you decide this class isn't for you please read Lauren's review here Weightlifting Tuesday 25th will see the return of Raymond and Haris for coaching in Olympic Lifting and you will have the option to register to CFG's very own weightlifting club! This will include a small annual fee (£18) and enables you to compete. Classes will run from 8pm and we hope to see a lot of you in attendance as these more technical lifts (snatch, clean & jerk) are very important in CrossFit. Finally, very best of luck to Big Red and Tino who are currently competing at [...]
7 rounds for time: 7 Pull Ups 7 KB Swings 16/24kg 7 Games Push Ups 7 Box Jump Burpees 7 Cossack Squats 7 Toes To Bar 7 Wallballs 14/20lb
Good luck to Tino and Gary (Big Red) for CrossFit SM 2011 at the weekend! WOD Bleep test - first retest, dig deep and beat your old score! then Tabata Squat Sit up (ab mat) Squat thrust
Parkour tonight at 7pm, this is a free class, please make every effort to attend, it's a great opportunity to try something new which I have no doubt you will all enjoy! WOD A. Snatch technique B. In 12mins Run 1200m then AMRAP 9 deadlifts 6 power cleans 3 front squat @ 60kg / 35kg
Tonight, Ray and his lifters will be in the gym from about 6:15ish, please make it along to show your support and learn from some of the best Scotland has to offer! Tomorrow night, 7pm - parkour. Get involved in this great class, after all, it's free! WOD 100 pull ups for time (kipping and strict only, NO butterfly, scale with bands.) Every minute on the minute perform 'Air Squats', the WOD begins with squats. The squats start at 30 and drop by 5 each round so: 25, 20, 15, 10, 5. Post time to comments.
Great work yesterday! A capacity class at 7:15am and almost the same again at 18:15. Remember to book in for classes using the online booking system to ensure your place in the class. Wednesday night, Gladiator weightlifting Club visit CrossFit Glasgow, please make it along and show your support to the lifters. Last week was a good atmosphere and a lot can be learnt from the experience. Also, parkour begins on Thursday, this class is free to all members and begins at 7pm. Here is a short description from Chris Grant of what to expect from the class: 'Conditioning for Parkour' class is designed to improve agility, co-ordination and build the basic strength required for Parkour and Free-running. The class will consist of bodyweight and movement- based conditioning exercises covering all areas of the body and will be a mixture of indoor and outdoor training. Class is also designed to be a basic introduction to Parkour, should anyone choose to join Glasgow Parkour's outdoor class. Chris Please comment if you are interested, so far we have Mat, Lawrence, Lauren, Jas and Steve. WOD Games Open 11.2 15min AMRAP 9 Deadlifts (70kg / 45kg) 12 Push-ups 15 Box jumps (24" / 20")
Wednesday evening 6:15-8:15 - Gladiator Weightlifting club will be in the gym. Come in and watch/train and learn! Thursday evening 7pm - Parkour Class, this will run alongside the normal WODs and is free for all to try out. Please declare your interest in comments, so far only Mat and Lauren have said they will do it, if we do not get the numbers this class may not continue. WOD Bench Press 10-10-10-10 then: 5 rounds of: 1min / 30s Dead hang 1min / 30s Handstand Today is about strength and skill, develop your grip for pull-ups which will continue all week and get used to being upside-down to help you on the way to those handstand press-ups! UPDATE: We just had our first capacity class at 7:15 this morning! Please ensure you book in for classes online to help us maintain the high standard of coaching which you are all accustomed to.