The Chief Max Rounds in 3 minutes of: 3 Power Cleans (60kg/42.5kg) 6 Pushups 9 Squats Rest 1 minute between rounds for a total of 5 Rounds. Post Number of Rounds Completed to Comments Then TEAM WOD from 1pm. 1st Event: is a solo effort, points go towards the team's score. 2nd Event: team chipper event, get through the workout as quick as you can! Teams will include 3 members and will be picked on the day.
Cindy: 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Squats Lifting Shoes Many of the athletes from the box have already improved their performance in the Olympic and powerlifting aspects of their CrossFit development by using lifting shoes. Lifting shoes provide a stable base and an incline toward the heel. This allows greater range of motion at the hip relative to the placement of the feet in lifts such as the squat, snatch and clean. Athletes are therefore able to get deeper into the squat position whilst maintaining a stable heel thereby making these demanding lifts manageable. We have had a kind offer from the good folks at Glasgow's Greaves Sports. If there is sufficient interest from the members, they will come down during one of our Olympic lifting classes with a range of lifting shoes for you to try and to buy at a moderate discount. Please let us know if you are interested and we'll confirm ASAP.
Off the back of another great parkour session. You all performed really well yesterday, keep up the intensity, except you Lesley, no more self-harm on our boxes! We are thinking of putting up a 'Goals' board for the next 3 months, leading up until Christmas the gym is focussing on strength, pull-ups and double unders. So lets get the ball rolling, post any goals you want to set for the next 3 months to comments. Also if you hope to take part in the Games Open and perhaps wish to help us build an affiliate team let us know! WOD Back Squat 10-10-10-10-10 Post heaviest load to comments Also, Sunday we hope to run some team workouts, free for all, this will begin at 1pm. Let us know if you're interested
Remember, Conditioning for Parkour training is on TODAY (Thursday) night at 7pm. This class is great for people of all ages/abilities, take advantage of this fantastic service whilst it is on offer! Class is filling up so declare your interest in comments. Read Lauren's review of the class here WOD For time 7 Rounds of: 7 Deadlift 100kg/60kg 14 box jumps 24"/20" then 100 walking lunges
Short one today! 5 min AMRAP Squat Clean Jerk Male - 75kg Female 50kg Rich Froning scored 93 (46 complete rounds and 1 Squat Clean) Mikko Salo scored 90 (45 completed rounds) Sarah Maas scored 90 (45 of each lift) Annie Thorisdottir scored 88 (44 completed rounds) Scoreboard can be found here
Halloween WOD will be happening on Saturday 29th Oct. This gives you plenty of time to get a WOD-friendly costume and free up some time between 6pm to about 8pm. Snacks will be available however feel free to bring some drinks and nibbles if you wish to stay and socialise afterwards! WOD 5 rounds for time: 50 double unders 10 pull-ups 5 wall climbs Then; spend 10 mins on a ball/foam roller and work out anything that's feeling tight. If you are at a loss, ask the coach for help!
All of us at CrossFit Glasgow would like to wish Alison Philips and Ian Creighton a fond farewell, Alison left back to America earlier in the week and Ian leaves to Australia tomorrow. We wish you the very best and look forward to seeing you back in CFG sometime in the future. We had a team workout on Sunday afternoon and it proved to be so much fun that we are looking to make this a weekly event. It is open to everyone and workouts will be designed for groups of 2-5 depending on numbers. If you are interested just post in comments. The team workout will run from 1pm on Sundays. Please check our FaceBook page for more images of the workout. Monday WOD First 15mins work up to a 1RM clean (Squat Clean) then: 3-3-3-3-3 Front Squat Post loads to comments.
A few notes for the week ahead... Firstly, we are considering a Halloween WOD on Saturday 29th at about 18:00, dressing up is a must. Let us know what you think of the day/time and we hope we have given you all enough time to make this a good social event! Parking Parking directly outside the gym is not permitted between 08:15-09:15 and 16:15-18:15. However you are permitted to park (for free) under the bridge just before you turn on to Commerce Street. There is metered parking by the Spar and more free parking is found round the side of A.B.S. If you park elsewhere, let us know in comments so others can learn! Conditioning for Parkour This class will run again on Thursday at 7pm. Please let us know if you will be joining the class as we need to have an idea of numbers expected to attend. Before you decide this class isn't for you please read Lauren's review here Weightlifting Tuesday 25th will see the return of Raymond and Haris for coaching in Olympic Lifting and you will have the option to register to CFG's very own weightlifting club! This will include a small annual fee (£18) and enables you to compete. Classes will run from 8pm and we hope to see a lot of you in attendance as these more technical lifts (snatch, clean & jerk) are very important in CrossFit. Finally, very best of luck to Big Red and Tino who are currently competing at [...]
7 rounds for time: 7 Pull Ups 7 KB Swings 16/24kg 7 Games Push Ups 7 Box Jump Burpees 7 Cossack Squats 7 Toes To Bar 7 Wallballs 14/20lb
Good luck to Tino and Gary (Big Red) for CrossFit SM 2011 at the weekend! WOD Bleep test - first retest, dig deep and beat your old score! then Tabata Squat Sit up (ab mat) Squat thrust