Happy 50th Birthday Ian! Here's your first WOD you ever tried to celebrate. (don't worry we can sub stuff to make it suitable for you!) Filthy 50 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments.
Hey everyone, thanks for all the birthday wishes! More new kit has arrived! If you haven't made it in for the past few days make sure you do soon. There is a lot going on at CrossFit Glasgow over the next few weeks; for the next 2 Wednesdays Raymond Cavanagh and his athletes will be in to train in preparation for the British under 18 and under 23 championships on the 22nd October in Birmingham. This is a great opportunity for everyone to see top quality athletes performing Olympic lifts and for those wishing to take part, Haris and Ray will be on hand to provide feedback and training tips. We would hope a lot of you will make time to come down and show your support to the Scottish athletes. Parkour classes will begin a week on Thursday, these will focus on agility and basic skills utilised in the discipline and provide CrossFit Glasgow members with an insight to what a parkour class entails. These classes will run alongside the 7.15 class and are free for all members. Tuesday nights are looking to be become our Olympic lifting night. These nights are free for members and a great chance to work on a skill that, perhaps, gets neglected for a multitude of other skills needing worked on. WOD 100 deadlifts @ 40/50/75/100 or 120kg Try to perform the reps in as few sets as possible, score = number of sets. (Lower the better) Eg. Gavin and I did this [...]
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
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.
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!
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.
CrossFit Glasgow will be affiliating with British Weight Lifting, the national governing body for the sport of Weightlifting and Disability Powerlifting in Great Britain under the club name "CrossFit Glasgow Spartans". We encourage as many of you as possible to get involved and benefit from the coaching not only of our own staff but also from that of Commonwealth Games competitor and BWL accredited coach Raymond Cavanagh. We hope to enter athletes into competitions throughout the year and ultimately to host our own competitions at CrossFit Glasgow. Please register your interest via comments and we will continue to release details of our progression with the club in due course.
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
More pull-ups on the menu today with: Cindy 20min AMRAP 5 pull ups 10 press ups 15 squats
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.