WOD Thursday 20th Sept ’12
WOD 3min AMRAP 3x cleans 3x thrusters 3x squats Rest 3mins 6min AMRAP 6x cleans 6x thrusters 6x shoulder to OH Rest 3mins 6min score for time weight : 60/40kg Post reps and time to comments.
September 2012
WOD Wednesday 19th Sept ’12
WOD 1min at all 5 stations then 1min rest. Post total reps each round. 3 rounds. Burpees Kb swings Sit ups Wallballs Row (cal) This weekend WODs will run as normal. The girls WOD is on at 11am on Saturday, team WOD is on at the same time on Sunday.
WOD Tuesday 18th Sept ’12
WOD A. 3 attempts max reps strict pull ups Post total reps B. For time: 21-15-9 Deadlift 100/70kg HSPU or HR press ups Tonight, Olympic lifting with Ray from Gladiator Weightlifting Club. If you need to work on your squat, clean, snatch or jerk then this is the perfect opportunity to learn from some of the best Scotland has to offer. It is open to people of all abilities. Starts at 8pm. As some of you know we have registered a team for Divided We Fall. This year the team must consist of 4 guys and 2 girls, if you are interested in representing CrossFit Glasgow then keep an eye on the website, we will be posting assessment WODs all hopeful competitors must attend. September 29th is the Four Nations at TRAIN Manchester, Fitzi, Steph D and Steph C are all competing, a number of members are going to spectate. If you fancy going down and experiencing a CrossFit competition then get involved, ask around, I'm sure someone has some space in their car. This is week 2 of the Paleo Challenge, stay strong Spartans. Smashing it.
WOD Monday17th September
A. 2x Heavy Cleans (Not Power Cleans) EMOM for 7 minutes B. 10 Minute AMRAP 3x Fronts squats (cleaned from floor) 5x Burpees 7x Box Jumps A huge word of gratitude to both Jonny and Helzy of Reebok CrossFit Northern Ireland who delivered an incredibly useful seminar on the Olympic lifts over the weekend for athletes and coaches alike. It's not often that coaches of this level of experience are able to find the time to visit boxes so we are eternally grateful for their help. Olympic lifting with Ray, Haris and Colette will go ahead tomorrow night. Those who made the weekend seminar should come and demonstrate your new found mastery and those who couldn't make it should come and get dialled in. It is literally too good an opportunity to miss.
Saturday / Sunday
Just a quick reminder that the gym is not open this weekend due to a weightlifting seminar
WOD Friday 14th Sept ’12
WOD Fran 21-15-9 Thrusters 42.5/30kg Pull ups Post time to comments This marks the end of the benchmark tests and the first week of the paleo challenge. Well done guys, the first few weeks are the toughest! This weekend is weightlifting, the gym is closed otherwise, sorry for any inconvenience caused.
WOD Thursday 13th Sept ’12
WOD 3 RFT: 10x power clean @62.5 5 burpees 10x shoulder to overhead @62.5 5 C2B pull ups Post time to comments. This weekend there is a weightlifting seminar running on both days at CrossFit Glasgow from 9-4.30. This means there will be no WODs running. The gym will be open for use from 8am on both days for just an hour but please be prompt. For those of you attending, the format will be fairly typical of seminars, multiple short breaks and a longer one for lunch. It will be a fairly organic format spending time where interest is highest allowing for you to decide the areas you want covered. Friday will be the final Paleo Challenge Cycle 4 test: Fran. So Paleo Spartans make it along! Also if we haven't taken your measurements yet please get in touch ASAP.
WOD Wednesday 12th Sept ’12
WOD 5 rounds 1min on / 1min rest 30 x kb swings 32/24 then 5 rounds 1min on / 1min rest 28 x wall balls -everyone aims for the 10' target. For every round you fail to perform the required reps do a block run at the end of the WOD. This means a maximum of 10 block runs. Scale weight before you scale reps. This weekend we have a weightlifting seminar with Helen and Jonny of Reebok CrossFit Northern Ireland. The prices can be found on the right hand side, time is running out, this is a great opportunity to learn from some fantastic coaches so book it now. The Paleo Challenge is under way and there is still one test left to go... Fran. Everyone has posted some great scores this week in the bleep and total. September 29th is the Four Nations being held at TRAIN Manchester. We have a number of athletes taking part so try and show your support and make it along for the day. More information can be found here
WOD Tuesday 11th Sept ’12
WOD Bleep test - run about until either your body or mind gives in
WOD Monday 10th Sept ’12
WOD First of the cycle 4 paleo challenge! CrossFit Total Find your 1RM of the following exercises: Back Squat Press Deadlift Post loads and total load to comments. This marks the beginning of the Paleo Challenge. Another 90 days without grain, refined sugar and alcohol. For those not on the challenge, show your support to those taking part. It is tough. There will be another 3 workouts this week all geared towards the challenge. This week we will be having Helen and Jonny here for a weekend of weightlifting, this is available to all and the link to pay is on the right hand side. It will run from 9am-4.40pm on both days (Sat 15th / Sun 16th.) The gym will be open at 8am for people to use for just one hour prior to the class beginning.