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WOD sunday 4th July

5 rounds for time of

5 handstand pushups
5 feet elevated press ups
5 jumps onto approx 24" box/step
5 tricep dips
5 Turkish get ups (no weight)

WOD Saturday 3/7

20 rounds for time

5 burpees
run 20m
run backwards 20m

everyone is still using the old system of email and text so please post times to comments on THIS page

WOF Friday 2/7

continuing the no equipment workouts for anyone on holiday
tabata is 20 seconds max work, 10 seconds rest, 8 times
tabata squats
tabata press ups
tabata crunches

post minimum numbers for each exercise

WOD Thursday 1/7

walk on hands and toes 50m, jog back 10 times. Keep hips as low to the ground as possible

WOD Wednesday 30/6

In 10 attempts find your maximum height for a two-footed standing jump

WOD tuesday 29/6

as many press ups as possible in 6 minutes. FULL rom ie chest to floor
post number to comments

LAZY DAYS OF SUMMER

WOD Monday 28/6

Rest and stretch day

WOD Sunday 27/6

Because we are thinking in holiday mode I'd love to request that you do 20 mins on the sun lounger and then 2 hours in the shade with a good book and for that extra cardio boost, mow the lawn if you have to but...

5 reps of

Run 1k

50 walking lunges

post times to comments

WOD Saturday 26/6

ok so with everyone off on holiday we're going to post bodyweight and metcon workouts on here for the next 2 weeks. So zero equipment required and zero excuses for not continuing your great work !
100 burpees against the clock (belly to floor & jump when standing back up)
post times to comments

WOD Friday 26/6

AMRAP in 20 min
5 pull-ups
10 press-ups
15 air squats
20 box jumps 24"

post number of completed rounds to comments

HAS TO BE SAID

WOD Thursday 24/6

1 rep max overhead squat
warm up thoroughly before first attempt

WOD Wednesday 23/6

Sit on the floor with a 10kg plate and raise your feet 6".
Now touch the plate from side to side
5x100

this can be scaled for a lower weight/med ball

WOD Tuesday 22/6

"RANDY"

for time 75 reps 75lbs power snatch
post time to comments

WOD monday 21/6

Great work from everyone who ran yesterday. Sorry I missed it but Clan was well represented.
Today let's rest (yeah right)
500 wall balls

OUTINGS

As a Clan member, you'll be encouraged to add diverse and different routines to your workouts and it's our aim to get as many of you out for monthly outings to do just that.

WOD Sunday 20/6

Let's take advantage of the gret weather recently and get outside. Vitamin D for everyone.
Beach run 3km
every 200m do 10 press ups, 5 burpees, 10 air squats

don't worry about times just complete it

WOD Saturday 19/6

10x100m sprints
walking recovery back to the start
post worst time to comments

WOD Friday 18/6

ISABEL
snatch 60kg 30 reps for time

post time to comments

WOD Thursday 17/6

Rest day

complete stretches

DUMBBELL NEBULA

WOD Wednesday 16/6

For 6 min
thrusters
men 60kg women 30kg
scale as applicable

post total to comments
FULL ROM !

WOD Tuesday 15/6

400m run

post time to comments

WOD Monday 14/6

As Many Rounds As Possible
3 minutes
3 pull-ups,3 dips,3 toes to bar
rest for 1 minute then AMRAP in 4 min
4 box jumps 24",4 air squats,4 right leg lunges,4 left leg lunges
rest for 1 min then AMRAP in 5 min
5 crunches, 5 squat-thrusts, 5 burpees, 5 clap press ups, 5 star-jumps

post number of completed rounds to comments

WOD Sunday 13/6

Run 10km
row 15km
cycle 20km

choose 2 of the above

WOD Saturday 12/6

5 rounds for time:

10 x 30" box jumps

15 metre farmer's walk with 50kg bars or dumbbells M / 30kg F

15 x shoulder to overhead with 16 kg dumbbell / 10kg F

15 metre farmer's walk with 50kg bars or dumbbells M / 30kg F

Scale as necessary, post time to comments. Enjoy!

ARCTIC CROSSFIT

There is never an excuse to go without your WOD

WOD friday 11/6

"BADGER"
3 rounds for time
30 reps 42kg squat clean
30 pull-ups
800 m run

post times to comments

WOD friday 11/6

CrossFit, not your average gym

Media recognition of CrossFit over the past week

http://www.mensfitness.co.uk/exercisevideos/sport_action/4699/mf_takes_on_the_crossfit_uk_sectionals.html

http://edition.cnn.com/video/#/video/health/2010/06/04/crossfit.not.average.gym.cnn?iref=allsearch

WOD Thursday 10/6

1 min on 1 min rest for 20 min
barbell burpees into anyhow overhead
m 20kg f 15kg

count total number of reps

WOD Wednesday 9/6

400 walking lunges, full ROM, knee to floor

WOD Tuesday 8/6

Ignore the clock with this one and just concentrate on proper form.
200 walking lunges holding a 20kg or 10kg plate overhead
100 kettlebell swings 1.5 pood (24kg) completely overhead
50 double unders

COMFORT ZONE

With time, effort and encouragement this is totally comfortable....

"It is important to always stay within your comfort zone. This prevents having to subject oneself to the inconvenience of learning something new and potentially useful"
Mark Rippetoe

WOD Monday 7/6

100 box jumps (22 inch box)
75 thrusters (m 30kg f 20kg)
50 toes to bar
25 kettlebell swings (m 2 pood 32kg, f 1 pood 16kg)
5 pull-ups

this is full on intensity, try to complete the whole sequence without any breaks.

WOD Sunday 6/6

30-20-10
wall balls
burpees
press ups

post time to comments

WOD Saturday 5/6

do either or both of
Cycle 25km
run 5km

MEDICINE BALLS

Take one a day

WOD Friday 4/6

"J McD"
5 rounds for time using a 6kg leather ball
20 medicine ball slams
15 wall ball shots
10 lateral two footed jumps over the med ball
5 squat jumps holding the ball

post time to comments

WOD Thursday 3/6

rest day
perform series of stretches

WOD Wednesday 2/6

"grace"
30 reps for time
60kg Clean & Jerk

post time to comments

WOD Monday 1/6

"GRIFF"
find an athletics track for this one

800m run
400m run backwards
800m run
400m run backwards

post times to comments

MUSCLE UPS

Glasgow beware...Muscle Ups are coming!

WOD Monday 31/5

Short and sharp for the holiday Monday
Amrap in 10 min
6 press ups
6 air squats
6 crunches
6 squat thrusts

post number of completed rounds to comments

WOD Sunday 30/5

1 rep max deadlift

post weight to comments

WOD Saturday 28/5

ROWED KILL

for time
1000m row
10 burpees
900m row
10 burpees
800m row
10 burpees
700m row
10 burpees
600m row
10 burpees
500m row
10 burpees
400m row
10 burpees
300m row
10 burpees
200m row
10 burpees
100m row
10 burpees

post time to comments

WOD fridaY 26/5

run 5km outdoors

WOD Thursday 27/5

amrap in 10 minutes
5 box jumps (22" box)
5 shoulder to overhead (m 30kg f 20kg)
5 handstand pushups

post number of rounds to comments

GLASGOW: READY TO CROSSFIT

Glasgow is in the starting blocks for the Commonwealth Games in 2014. Let's gets the fitness party started.

WOD Wednesday 26/5

150 sit ups full range of motion holding 10 kg plate/dumbell/med ball
50 toes to bar
25 clean & jerk using 1/3 bodyweight

WOD Tuesday 25/5

Max in 3 minutes

thrusters (m 60kg f 30kg)

medicine ball twists (m 10kg f 6kg)

press ups

calories on rowing machine

pull ups

post totals to comments

EXERCISE IS MEDICINE

WOD Monday 24/5

For time
3 rounds of
10 overhead squats 20kg barbell
20 burpees
30 wall balls with 5kg medicine ball hitting a target 8ft up a wall

WOD sundAy 23/5

Rest day

NEARLY RIGHT IS TOTALLY WRONG

WOD Saturday 22/5

Run 10 km or
row 12 km or
cycle 20 km

THE OTHER BOTTOM LINE

Remember that whilst we await the open door at Clan CrossFit you can be doing more to help yourself. Eat right. This is the baseline of all your fitness work. Expect posts on Nutrition and expect lectures to attend. This is where it is at for fitness. Forget bulking up on carb, forget the whey protein. We will teach you how to be at your best using food as fuel and medicine.

WOD Friday 21/5

Holding a pair of dumbells
m 2x20kg
f 2x14kg
20 squats
20 clean & jerk
20 alternating lunges
20 squat jumps
20 push press
20 step ups each leg
20 cleans

REPEAT EVERYTHING
post times to comments

Posting times

Lots of people are texting or emailing me directly their times for workouts. DON'T BE SHY get on the "COMMENTS" button on each blog entry and let the world see your hard work !

New building

Quick note on the new premises.
We are 99.99% there on the new space. Planning Department have one last thing to confirm then our legal stuff can go through and we can FINALLY get the keys. We've had plans drawn up for the work needed to turn Hydepark St into Glasgows' first ever dedicated CrossFit facility so we're confident of putting a definite date of opening up on here at the start of next week. Looking like the middle of June to get it completely shiney and good to go. Thanks a lot for everyone's patience. Oh yeah and the monkey bars are coming on a treat !

WOD Thursday 20/5

200 strokes on rowing machine level 10
100 kettlebell swings (m 1.5 pood 24kg f 1 pood 16kg)
50 walking lunges holding a plate overhead (m 20kg f 15kg)
25 clap press ups

post time to comments and note distance rowed

TOUGH LOVE

Go Hard Go Fast GO CROSSFIT !

WOD Wednesday 19/5

AMRAP in 20 min
6 bodyweight deadlifts
run 250m
6 pull-ups

WOD Tuesday 18/5

Find a set of 10 steps
run up/walk down 10 times
two footed jumps up/walk down 10 times
left foot hop up/walk down 3 times
right foot hop up/walk down 3 times
two footed sideways jumps up/walk down x4
two footed sideways jumps facing opposite direction x4
1 press up on bottom step, 2 on second step, 3 on third etc etc
10 tricep dips top step, 9 tri dips on next step, 8 dips on next etc etc

WOD mondayMonday 17/5

TABATA squats
8 sets of 20 seconds of bodyweight squats followed by 10 seconds rest
Hips must squat below the level of the knees
Post the fewest number of completed squats in any set to comments

WHO NEEDS THE TELECABIN ????

Stewart Hamilton taking an Alp in his stride !

WOD sundaySunday 16/5

"GRACE"
30 reps clean & jerk for time
M 60kg F 38kg

WOD Saturday 15/5

5 rounds for time

20 box jumps (20 inch box)
20 press ups (feet on box, hands on floor)
20 burpees
20 V-sits (m 20kg plate, f 10kg plate)
1000m row

Post time to comments

WOD Saturday 15/5

WOD Friday 14/5

1 rep max back squat

Starting position must be completely upright, with the knees and hips fully extended and the chest up. The hips are lowered until the top surfaces of both legs at the hip joint are lower than the knees. The finish position is the same as the starting position.

WOD thursdayThursday 13/5

Annie
50-40-30-20-10 reps for time
Double-unders
Sit-ups

Post time to comments

OUR CLIENTS TRAIN FOR ALL SPORTS!

Chris Brown at the 2009 E'tape, using his trademark kettlebell stare!

WOD 12th may

30 thrusters (25kg men 15kg women)
Run 500m
20 thrusters
Run 500m
10 thrusters
Run 1000m

Post times to comments

WOD Tuesday 5/5

Rest day

CLAN CROSSFIT Mission Statement

Our mission is to fuel a revolution in health and fitness in Glasgow and the surrounding area. Fitness based on functional movements, on measurements of performance not anatomy.
We provide an alternative to the prevailing commercial gym model and it's machine-based bodybuilding approach to fitness.
We use plastic sandbags, kettlebells, ropes, gymnastic rings and bumper plates not machines.
We believe where you train is less important than how you train and whom you do it with.

WOD Monday 10th may

3 rounds for time

20 barbell cleans (men 25kg women 15kg)
8 burpees
40 two-footed jumps laterally over the barbell

Post times to comments

A BREAK FROM THE ROUTINE

Each posted WOD is aiming to challenge your body daily but routine is the enemy!

WOD Sunday 9/5/10

100 kettlebell swings (completely overhead)
1 pood (16kg) for women,
2 poods (32kg) for men

WOD Saturday 8th may

AMRAP (as many rounds as possible) in 20 minutes

250m rowing (substitute for running if no rower)
20 box-jumps (20 inch box)
6 handstand push-ups
5 pull-ups

Post times to comments

SEA OF KETTLE BELLS

Kettle bells and medicine balls

Pull ups and Push ups

Sprints and Burpees

Thrusters and Cleans

Ready to Work Out?

WHAT IS FITNESS

World-Class Fitness in 100 Words:

■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

■ Five or six days per week mix these ele- ments in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

400 walking lunges

This is the shiny new gym...Aye right!

Remember this is a CrossFit Gym, shiny doesn't apply. Blood sweat and lots of laughs do.

We will keep you all posted as this space changes into the real CrossFit deal.