WOD Friday 7th Sept ’12
WOD 11.2 15min AMRAP 9 deadlifts 70/45 12 hand release press ups 15 box jumps 24/20"
September 2012
WOD Thursday 6th Sept ’12
WOD A. Heaviest hang snatch for the day. B. 7min AMRAP Ascending ladder 3-6-9-12-15 etc.. Thrusters @65% of A. Pull ups Post load and reps to comments. Remember this Sunday at 1pm we have the Paleo Challenge seminar! This will last about 90minutes and will outline the entire challenge, the science behind paleo and offer you the opportunity to pick our brains on the reasons why one should try this way of eating. Next weekend we have Helen and Jonny visiting from RCFNI the weekend will focus on the Olympic lifts, Jonny and Helzy have been members of coachB's European staff for a number of years and there is little they do not know about weightlifting. If you are keen to learn, brush up on your lifting technique and learning how to program to optimise your performance for upcoming events then this should not be missed!
WOD Wednesday 5th Sept ’12
WOD A. Black Box -come in and find out! This weekend we will be having our Paleo Challenge seminar at 1pm on Sunday. This doesn't only mark the beginning of the Paleo Challenge but it is also available as an individual seminar for those wanting to simply learn more about what the challenge entails and how paleo works. On it's own it will cost £30 per person and should last 60-90mins. More information will follow shortly so watch the website to keep updated. This weekend we have girls WOD on Saturday at 11am and Sunday is a parkour team WOD from 11am.
WOD Tuesday 4th Sept ’12
WOD A. heaviest yoke walk (14m) B. 'Helen' 3 rounds for time: 1x block run (rig to rig) 21x kb swings 24/16kg 12x pull ups Tonight at 8pm is Olympic Weightlifting, this class is open to members and non-members alike and is for people of all skill levels and age groups. If you need to work on your technique, make it in, it may be later than normal classes but the coaches are many and experienced, you will improve quickly under their guidance. Next monday (10th of September) we will be starting our new Paleo Challenge! If you are interested in taking part please get in touch with a member of staff so we can add you to a list. This applies to everyone as a list is being made from tomorrow. There will be a seminar that all must attend on Sunday 9th at 1pm. More information will follow shortly.
WOD Monday 3rd Sept ’12
WOD A. 3x 10rep max back squat B. 150 OH walking lunges 20/15 for time. Every time you drop the plate from OH do 5x burpees. Gavin and Iain have just completed their CrossFit Kids qualification! We are currently in the process of affiliating to CrossFit Kids and will be looking to start CrossFit Glasgow's first CrossFit Kids program. If you have any children aged 4+ and are looking to get them involved then watch this space. We will be making a new page, complete with registration process shortly. Next week the Paleo Challenge will restart. If you are interested please get in touch at info@crossfitglasgow.com Olympic Lifting is on this Tuesday at 8pm.
August 2012
WOD Friday 31st Aug ’12
This is it... last day and last chance to get a score in for the Four Nations competition (link here) WOD 3: “Nannie” For time 50 Double Unders 15 Overhead squats 40 Double Unders 15 Overhead squats 30 Double Unders 15 Overhead squats 20 Double Unders 15 Overhead squats 10 Double Unders 15 Overhead squats Score is time to complete the WOD with fastest time wins Weight Men’s RX = 42.5kg Women’s RX = 30kg Master’s Men = 35kg Master’s Women = 25kg Double Under scale = 3 xs singles
WOD Thursday 30th Aug ’12
WOD A. 1RM Clean and Jerk B. For time: 30 clean and jerks @70-80% of A
WOD Wednesday 29th Aug ’12
WOD A. 3min AMRAP 20 burpees 20 kb swings B. 3mins to run round the block then rest remainder C. 3min AMRAP 20 wallballs 20 HR press ups D. 3mins to run round the block then rest remainder Then repeat with A. and C. increased to 6mins. Post total reps on each station to comments.
WoD 28th August 2012
7 Minute AMRAP Squat Clean Thrusters Chest to Bar Pull Ups 1-1, 2-2, 3-3, 4-4, 5-5...... Well done to Mateusz Kowalski, Mark Wilson, John Wilson, Ross Park and Tony Curtis who all attended their CrossFit Level 1 Trainer Cert this weekend and many thanks for representing. There will be no Olympic lifting this evening, apologies for any inconvenience.
WOD Monday 27th Aug ’12
WOD 2min AMRAP Beg: 250/200m row then max back squats @50/35kg Int: 300/250m row then max back squats @75/50kg Adv: 350/300m row then max back squats @100/65kg Rest 2-3mins. 4 rounds. Post total back squats. This week the gym is open regular hours. There is no Olympic lifting on Tuesday night. This Saturday (1st September @11AM) instead of the Girls WOD we will be hosting a specialised skill class in hand balancing, handstand and handstand walks. This class will be taken by Omercan Cirit of Glasgow Parkour it will be free of charge and I urge all of you to try and make it along. Co-ordination, balance and flexibility are all important components of fitness and this is a chance to really focus on those attributes over the strength, speed, power stuff we see more often.