Great results from yesterday! Keep it up, only Fran left to go! There is no parkour tonight, this begins next week on the 19th, however there is a team wod on Sunday. Please let us know if you plan on attending. WOD 10min AMRAP 3 wall climbs 5 box jumps (32"/24") 7 power cleans (70kg/45kg)
Please use the online booking system to book in for classes. Also the 17.15 and 18.15 classes are at capacity, so we will not be looking for any more members at those times. The team WOD is on this Sunday at 11am. Parkour is not on this week, it starts again on the 19th. Paleo Spartans, lift big and see us if you haven't had measurements taken! WOD CrossFit Total 1-1-1 Press 1-1-1 Back Squat 1-1-1 Deadlift
Well done to all who took part in the bleep test, just a reminder that the CrossFit Total is the next test, taking place on Wednesday and the final test, Fran, is on Friday. Stay strong Paleo Spartans, 1 day down! Olympic Lifting, Conditioning for Parkour and all other speciality classes will not take place till next week. Team WOD is on Sunday as normal, 11am. Let us know if you intend on doing the team WOD! Make sure you keep using the online booking system to register for classes. WOD In 15mins work up to a 3RM overhead squat Then for time: 200 double unders - every break do 10 kb swings (32/24) 75 pull-ups - every break do 10 goblet squats (24/16) 50 pistols
The 90 day Paleo Challenge is underway! So make sure you get in, do the bleep test and get your measurements! If you are busy today then make sure you contact a member of staff to get your measurements as soon as possible. Also if you are having any trouble with the website or the have questions again, don't hesitate to contact a member of staff. This week: There is no Olympic Lifting. The team WOD is on. See you all in the gym soon! WOD Bleep Test
12.30 today the paleo seminar begins, please be on time. Tomorrow the team WOD is on! 11AM. WOD 3 Rounds for time: 15 thrusters (42.5/30) 10 overhead squats 7 wall climbs
As many of you are aware, the 3rd cycle of the 90 Day Paleo Challenge begins on Monday 9th January. The cost of the challenge is £120 (£1.50). After a holiday of excess and expense this challenge may be seen to be taking place at the best or the worst time. Whatever your motivation for taking up the challenge each participant will receive support and advice, every day. If you require menu plans, shopping lists and recipe ideas these are all available to you on the website that only you and your fellow Spartans have access to. The seminar is also available, with notes, as a refresher. The volume of material, expertise and support at your disposal is second-to-none. The measurements are thorough and track a wide variety of results. You will build muscle, sleep better, drop body fat and WOD faster. This may start off as a 90 day challenge but it will change the way you approach food for long time after. If you are in doubt, get in touch with Iain or Gavin, don't miss the chance as there is not another scheduled to take place and with Gavin needing to go on placement in July, it looks like the next may not be scheduled until 2013! Hope to see you all on Saturday. -CFG
Tomorrow - 12.30 - Paleo Seminar at CrossFit Glasgow. Please show up on time, it should not last more than 90mins if everyone is prompt. Remember those that are not taking part in the challenge are still welcome to attend the seminar for a nominal fee. The seminar is not the same as previous challenges. The 9, 10 and 11AM WODs will run as normal. Please bring your payment in on Saturday for the challenge if possible. If you have any concerns please contact Iain or Gavin. Sunday the team WOD is now on! So be in for an 11AM start! WOD Run 800m x5. Rest 60s between runs. Record total time. An old one but a good one!
The Paleo Challenge begins soon folks, don't miss out as a lot of people are signing up already. What better way to start the New Year than to start a way of eating that helps you sleep better, maintains your energy levels, boosts your immune system and improves your WOD capacity!? There may not be another challenge (due to impending placement) so this really is your best chance to learn what it takes and understand why you are eating this way as our coaches help you every step of the way. Also check out this link CrossFit: The Biggest Loser or the Biggest Winner in 2012 If you are coming in for the WOD, please use the online booking system! WOD Press 3-3-3 Push press 3-3-3 Split jerk 1-1-1
WOD 3min (180s) AMRAP Medball Run 400m Max wallballs 5 rounds. Rest 3mins per round. Every time you drop the ball / ball touches the floor you have 4x (24"/20") step-ups (with 2x24kb/16kb) this includes during rest!
The New Year's programming begins! As previously stated, the focus is shifting slightly towards gymnastics and metcons in preparation for the CrossFit Open and London Throwdown. The continuation of Olympic Lifting, Conditioning for Parkour and Team WODs will be the week following the start of the Paleo Challenge (so Monday 16th Jan). And start to make space in your diaries for new classes - Pilates and Girls Only WODs are coming soon! Also class attendance will be monitored from the 9th so please ensure you have registered to our online booking system and use it. WOD Back Squat 10-10-10 5 rounds for time: 20 pistols (alternate legs, each squat is 1 rep) 10 CTB pull-ups