A slight change of plan from yesterday’s post – this morning we’ll be running an open gym from 9-12, so the WOD won’t be running at set times, just come in and do it whenever you like!
WOD
Annie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
If you don’t have double-unders sub 3 single skips for each double-under.
Previous Annie scores – 9 Oct ’11
Quick note to all members and people looking to join, some of the coaches are away from today until Tuesday 22nd, so please be patient in responses to emails and FB enquiries.
This weekend there will be no Girls Only class but WODs will run at 9,10 and 11 on Saturday and the team WOD will be on at 11 on Sunday. Please turn up on time to the team WOD.
WOD
For time:
10 to 1 thrusters 50/35kg
1 to 10 pull ups
Well done to all those at CrossFit Glasgow who tried the row at Rx, it is horrible. To all those new to CrossFit please get in touch with us via email (info@crossfitglasgow.com) and we will get you booked in for Fundamentals from next week.
Tonight’s kettlebell class is cancelled!
If you are in during WOD time, do the WOD.
And a random request, if you know an electrician please get in touch.
WOD
A. Hang power snatch :15mins find max weight.
B. 10min AMRAP
15 box jumps
10 toes to bar
5 power snatch 60/40
Tonight 6.15pm – Jonny’s first mobility class in 4 weeks. £3 for members and open to non-members for just £5 per person. The regular WOD will be running at this time however space in the gym will be tight!
Tomorrow’s kettlebell class is cancelled, more to follow in the near future.
If you are looking the start CrossFit please get in touch with us via email, details on the right hand side, this is the best way for us to get back to you with any queries. All new members must complete the Fundamentals prior to joining.
If you are in during WOD time, do the WOD.
WOD
Back Squat 5×5
then
Complete as many intervals as possible on the rower of:
300m/250m in under 60s
Rest 60s
Dampener set to whatever you like.
Post load and completed intervals to comments
Well done to all those who attended yesterday, some big weight was shifted! Tuesday night, as always, is Olympic Lifting night in CrossFit Glasgow with Ray, Haris and Colette. This class is open to members and non-members alike and costs just £6 per person. Come in and develop your technique for movements such as the clean/power clean, snatch/power snatch and split jerk as well as back and front squat.
Wednesday 6.15pm will be Jonny’s mobility class.
Thursday 7.15pm kettlebells.
Sunday 11am team WOD.
I heard this CrossFit thing involved ‘constantly varied, functional movement’ so if you haven’t tried one or more of these classes yet… why!? Get your name on the board (beside the WOD board) and make it in.
If you are in during WOD time, do the WOD.
WOD
“The Chief”
Max Rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Pushups
9 Squats
Rest 1 minute between rounds for a total of 5 Rounds.
Post Number of Rounds Completed to Comments
This week we have all the regular classes back on at CrossFit Glasgow. Please write your name on the board to book in for classes, if you don’t they may not run!
Tuesday – 8pm – Olympic Lifting with Ray, Haris and Colette. We are programming a lot of Olympic Lifting just now, it is one of the few movements that you can almost guarantee will be in a CrossFit event and is one of the most challenging to master. For just £6 you can get your form assessed and and developed by some of the best Scotland have to offer.
Wednesday – 6.15pm – Mobility with Jonny continues for it’s second week. This class costs £3 for members, teaching you how to improve range of motion and decrease muscle tension will directly improve movement efficiency in workouts. If you aren’t using the foam rollers regularly or not sure what the lacrosse balls are for, attend this class.
Thursday – 7.15pm – Kettlebells class with Rodger for just £3, come in and learn how to wield the kettlebell. Develop your swing, snatch and clean as well as learn how to turkish get up. These are all skills that feature in CrossFit and the more exposure you have, the more energy you save in the WOD. It also develops your strength, especially of the grip and mental variety!
Sunday – 11am – Team WOD, Jonny is programming the team WODs once again. This class is a lot of fun and free for all to attend, but be sure to write your name on the board a there is a maximum limit to numbers who can take part!
Non-members are welcome along to any of our speciality classes. Please get in touch at info@crossfitglasgow.com. For those of you looking to get a friend to come in please use the same address. We require all new members to complete the Fundamentals sessions prior to signing up to the gym.
Once again, please write your name on the board in the gym if you plan on attending any of these classes.
Results 1
Results 2
If you are in during WOD time, you are doing the WOD.
WOD
A. In 15mins find your 2RM thruster (from rack)
B. 7min AMRAP
Thrusters 60/40kg
-Every minute on the minute do 5 burpees, start with 5 burpees.
Post 2RM for the day and total thrusters to comments
Girls WOD is on at 11am. Regular WODs run at 9 and 10am. Please be in on time for classes. The gym will be closing at lunchtime. Enjoy your weekend!
WOD
3 Rounds for time:
Block run
20 box jumps
20 burpees
20 pull ups
Results
Weekend is coming! No speciality classes tonight at CrossFit Glasgow but be sure to get your name on the board for Team WOD and girls WOD this weekend!
WOD
A. Every min for 15mins do
1x Power Clean ~75% of 1RM
3x Front Squat
B. 5min AMRAP max double unders
Tonight, CrossFit Glasgow, the kettlebell class kicks off at the same time as the 19.15 WOD. This class will feature some movements that will feature in the programming soon so be sure to make it in.
Saturday, Girls WOD. Sunday, Team WOD. Name not on the board yet? Get it on!
Next week Jonny is having a mobility class, this may not be a regular feature folks so make an effort to get in for this, not to be missed.
Results
WOD
Snatch Practice. In 15mins work up to heavy singles
then
For time
21-15-9
OHS 52.5/35kg
pull ups
Old Scores from 27 Jan 2012:
A week today Jonny’s Mobility WOD will be back. Class will run at 18.15 and last an hour, classes cost just £3 per member and £6 for non-members. All are welcome to attend. This class is definitely worth a few visits, focussing an hour on something we are all guilty of avoiding will go a long way to preventing injury and improving performance. It also arms you with the knowledge to do the work yourself in your own time.
Thursday night is kettlebells with Rodger, this class will focus on skills work and have a workout at the end. Do your best to make it along as these skills will be coming up in the regular programming soon and you will be all the better for having practised these skills beforehand.
Satuday, girls WOD on at 11am. Sunday team WOD at 11am.
If you are planning on doing these, get you name on the board. As it stands nobody is down for either, so a day off for Gavin and Iain!?
WOD
In 5 attempts establish your heaviest power clean
then
3 rounds for time
Run
10x G2O 70/47.5
Rest 2mins
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