Workout of the Day
WOD Thu 29th Sept ’11
For time 20 L-pullups 20 push press 15 L-pullups 15 push press @50/30kg 10 L-pullups 10 push press 5 L-pullups 5 push press
WOD Wed 28 Sep ’11
WHITTEN Five rounds for time of: 22 Kettlebell swings, 2 pood (32 kg) 22 Box jumps, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball The above weights are RX, we will scale as necessary.
WOD Tue 27th Sept ’11
Some news about things coming up at CrossFit Glasgow: The weightlifting club is open to all ages and experience levels. Signing up to the club will provide the people a chance to compete, if they would like to as well as exposure to top quality coaching from Raymond and Harris. A night is yet to be assigned for this (possibly Tuesday?) as well as a chance to host more training on the weekend. So voice your opinion, the more feedback we get the more likely we are to find something that works for everyone! Parkour will be soon be available to all our members, free of charge! Chris Grant and everyone at Glasgow Parkour will be offering their services and teaching our members the basics in movement and agility related to parkour. Classes look to run on Thursdays in conjunction with the 7:15 WOD. Again, let us know how you feel about the time and voice your interest in the class! If you have not done so already, please can you register onto our class booking system - link here. Once you have done so AND paid your membership, I will enable your account so you can book in for classes up to 2 weeks in advance ensuring you always have a place in the WODs. WOD Bench Press 5-5-5-5-5 then Press-up to handstand progression. Thanks Al for finding this!
WOD Monday 26th September
Back Squat: 10 - 10 - 10 - 10 - 10 Increase load over 5 sets to obtain 10 rep max at failure. Count cumulative weight as score. Knees Out! Classes will run as a saturday on account of the public holiday - 9am, 10am, 11am.
WOD Sun 25th Sept ’11
Quick reminder, the only WODs on tomorrow (Monday) will be at 9, 10, 11. From Tuesday we will be back to regular operating hours. For time: 400m run 100 double unders 10 to 1 toes to bar 1 to 10 clapping pressups
WOD Sat 24th Sept ’11
More pull-ups on the menu today with: Cindy 20min AMRAP 5 pull ups 10 press ups 15 squats
WOD Fri 23 Sept ’11
Fran! - 3rd test for Paleo Spartans. 21-15-9 Thrusters Pull-ups The rig is up, so it's time to say hello to one of our favourite ladies. Please note that on Monday 26 Sept we will be running classes at 9am, 10am and 11am only, there will be no early morning, lunch time and evening classes. We'll update the class times on MindBody Online soon.
WOD Thu 22nd Sept ’11
All the parts have arrived for the rig, it has been sanded and painted and we hope to erect it today! WOD - 2nd test for paleo spartans CrossFit Total 1RM back squat 1RM press 1RM deadlift Post total kilos to comments
WOD Wed 21st Sept ’11
Well done to all who did the multistage fitness test! From tomorrow you will see signs of the rig being built in the gym, we hope to have this finished before Friday for the final physical test for all the Paleo Spartans. If you have a few hours to spare, please stop by and lend a hand as this will be heavy and mucky work! The second Paleo Challenge seminar will take place this evening at 20.30 for those who were unable to make the first session. WOD 12 min AMRAP 6x power clean @60/45kg 10x kb swing @24/16kg 14x sit ups
WOD 20th September 2011
Multi Stage Fitness (Bleep!) Test A good chance for all to get a baseline for their capacity for cardiovascular endurance - one of the 10 attributes of General Physical Preparedness (GPP). Palaeospartans, this constitutes one of your assessed WODs so make a big effort to come in and drop some bombs.