WOD
7 Rounds for time
7 handstand push ups
7 pull ups
7 burpees
7 kb swings
7 box jumps
7 toes to bar
7 sit ups
The first CrossFit Glasgow Girls WOD begins today in place of the 11-12 WOD. Sorry gents but it will effectively be a sausage free zone while we get our ladies up to speed for the open. Ladies of all abilities are welcome. Be prepared to do some pull ups.
WOD
For Time
21-15-9
Overhead Squat 52.5kg
Pull-ups
Post time to comments
Ian Creighton 4m54s
Back Squat 5-5-5-3-3-3
then
3x 500m row. Rest as required.
Post weight and total time to comments.
Quick note to everyone, Parkour is on Thursday night at 7pm. Please write your name on the WOD board if you plan on attending it. This is a great class that is open to people of all experience, capability and age groups. The workouts are cleverly designed to challenge your coordination, agility and accuracy, all important aspects of fitness that are often overlooked in regular programming. So before you write yourself off, please give the class a go. It’s completely free, it does not use up one of your WODs for those on the 2/3 times a week memberships so you have no excuses not to try something new!
We are also looking to bring back Jonny’s mobility classes and introduce Mariam’s pilates classes. We are considering Monday 19.15 pilates and Wednesday evenings for mobolity. Both will incur a small fee (£5 or less) we would like to gauge interest so can everyone please post if they would use these classes regularly.
The Girls Only WOD will begin this week and take up the 11-12 WOD time on a saturday morning unless there are any serious objections. It will consist of a series a series of individual and team-based workouts with additional coaching dedicated to the lifts and movements that the ladies of CFG need to develop to become a new wave of Thorsdottir-like WOD machines. Again register your interest via comments or the face book page.
On a final note, can everyone please use the online booking system to register for classes. I know I keep banging on about it but it’s with good reason, as the gym nears capacity we need to have a clear idea of how many more memberships we can sell. If you are not using the online booking then we are likely to oversell memberships and as a result have overcrowding/waiting lists for classes. Not ideal for anyone. Please register and let me know and I will give you access to book. You can book classes up to 2 weeks in advance. If you need to cancel, do it online so someone else can take that slot.
WOD
3 attempts at 1 round for time:
Run 400m
20 pull-ups
15 ring dips
10 Ground to overhead 60/40
Rest 3mins. Post times to comments.
I saw this on BBC News and thought it was awesome
Results
Results
Please use the online booking system.
WOD
15mins record your heaviest Snatch
15mins record your heaviest clean & jerk
Post totals to comments
Results
Well done to all those who attended the team WOD, it was a bit manic but great fun as always. The week ahead has all the usual classes. Tuesday 8pm – Olympic Lifting with Ray and Haris. Thursday 7pm – Conditioning for Parkour with Chris and Omercan. Please write on the board which classes you plan on attending.
We are also working on a parking list so people know places nearby that are free / metered for parking options.
We are also looking to bring in Girls Only workouts, pilates and Jonny’s Mobility sessions so keep checking the site for updates.
Please can all of you use the online booking system to book in for classes!
WOD
7 Rounds for time:
5 deadlifts 120/90
8 bar hop burpees
30 double unders
Fail to perform the double unders unbroken = run 400m
Post time to comments
WOD
In 10mins do:
10 rounds of Cindy
Max metres on rower
Post distance to comments
We know it’s not you, however, we would like to remind members please do not block any 24hr access areas. We have had word that other arch owners are struggling to access their premises due to people leaving their cars in front and heading into town. We know this doesn’t apply to you and the traffic wardens are becoming increasingly vicious.
So I’d like to ask all the car owners, where do you park? We will compile a list for other members and possibly put up a map showing nearby streets.
We will also hit up the Council regarding parking permits.
WOD
For time:
Run 1000m
3 rounds of
20 knees to elbow
10 deadlifts 100/65kg
then
Run 1000m
WOD
“Fight Gone Bad”
The clock runs for 5 minutes with each person accumulating a score by counting reps or calories. At the end of each minute the athlete moves to the next exercise in the sequence. There will be a total of 3 rounds. Every rep counts.
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Power Clean: 35kg (Reps)
Box Jump: 20″ box (Reps)
Push-press: 35kg (Reps)
Row: calories (Calories)
Parkour begins again tonight alongside the 7.15 WOD, it is free to members and only £4 to non members. There is much to be learned here so make sure you give it a go.
Fontsforweb.com - free web fonts download. See this Wordpress fonts plugin
