WOD 21st Dec ’11
3 Rounds for time: 20x C2B (if you have them) pull-ups 10x Squat Cleans 80/55kg Run 800m
WOD 20th Dec ’11
Tonight, Olympic Lifting at 8pm. This is the last one before the New Year so make sure you come along! There is no Fundamentals or other events before the New Year. Just the normal WODs. Make sure you keep track of our opening hours over the next few weeks. Power Clean 3-3-2-2-1-1, rest up to 10s between reps and up to 3mins between sets. then: 3 Rounds for time: 10 TTB 10 kb swings (32/24) 10 burpees
WOD Mon 19 Dec ’11
Strict press 3-3-3 10 minute AMRAP 10 shoulder to overhead 10 back squats Every time you put the bar down do 10 sit ups Scale weight as necessary.
Paleo Challenge
On January the 9th the second round of the Paleo Challenge will take place at CrossFit Glasgow. Already a lot of interest has been shown so in order to make the whole thing run as smoothly as possible here is some information on what the challenge entails. The challenge begins with a 1 hour seminar which explains what it is, how it works and some of the science behind the diet. Everyone is also required to do 3 physical tests (Fran, CrossFit Total, Bleep Test) as well as get a series of baseline measurements. The data will be your own and only with your express permission will we share it online to promote future challenges. We also offer photos as well. These physical tests and measurements are revisted on day 45 and day 90 to track progress. Upon sign-up you will also get access to our site Paleospartan.com which has weekly menu plans, shopping lists, recipes and guidelines. The challenge is more than just a diet - we take sleep, training and supplementation into consideration as well. Nothing is left to chance and we take every person's individual circumstances into consideration. The diet is not designed just for weight loss, it is geared at improving athletic performance, reducing stress, improving sleep patterns and educating people to a happier, healthier lifestyle. We will also host a number of social events just for the Paleo Spartans and upon completion you will receive a sweet t-shirt and bragging rights to your mates and other [...]
WOD 18th Dec ’11
Parkour is kicking off at 2pm today! WOD For time: 21-15-9 Power cleans (60/42.5kg) Box jumps (24/20") Press ups
WOD 17th Dec 2011
'Helen' 3x Rounds for time Run 400m 21 Kettlebell Swings 24/16kg 12 Pull-ups
WOD 16th Dec ’11
This Sunday GPC's Nightmare Before Christmas - all are welcome to attend! WOD 5 rounds for time: 15 SDHP @50/35 25 wallballs 20/14
WOD 15th Dec ’11
Tonight at 7pm, conditioning for parkour! This class will be indoors so come along and give it a shot. Sunday there will be NO TEAM WOD, instead there is a parkour event which will be taking place in the gym on Sunday from 14.00-17.00. WOD 5 sets of this barbell complex: 6 deadlifts 4 hang squat cleans 2 push jerk Start with a weight you know you can do and build up. Rest 3 mins between sets, there is no time limit during the sets. Once started don't drop the bar. Score is max kg you complete the complex with.
WOD 14th Dec ’11
Final Paleo retest! WOD Fran 21-15-9 Thrusters Pull-ups If you have never experienced CrossFit or this workout before, get in touch and come down, it's a goody! Thanks to Raymond, Haris and Colette for some great coaching at Olympic Lifting last night. This Thursday, parkour, don't miss it!
WOD 13th Dec ’11
NEW: Fundamentals is cancelled tonight however all are welcome to attend the regular WOD! Tonight, Olympic Lifting at 8pm. Please let us know by text, comment or email if you plan on attending! Thursday is parkour from 7pm and this Sunday we will host a parkour event which is free for all to attend. We carry on with the rest of the paleo challenge final retests WOD Bleep test