"GRIFF"
find an athletics track for this one
800m run
400m run backwards
800m run
400m run backwards
post times to comments
Monday, May 31, 2010
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
Amrap in 10 min
6 press ups
6 air squats
6 crunches
6 squat thrusts
post number of completed rounds to comments
Sunday, May 30, 2010
Friday, May 28, 2010
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
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
Wednesday, May 26, 2010
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
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
50 toes to bar
25 clean & jerk using 1/3 bodyweight
Monday, May 24, 2010
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
thrusters (m 60kg f 30kg)
medicine ball twists (m 10kg f 6kg)
press ups
calories on rowing machine
pull ups
post totals to comments
Sunday, May 23, 2010
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
3 rounds of
10 overhead squats 20kg barbell
20 burpees
30 wall balls with 5kg medicine ball hitting a target 8ft up a wall
Saturday, May 22, 2010
Friday, May 21, 2010
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.
Thursday, May 20, 2010
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
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 !
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 !
Wednesday, May 19, 2010
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
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
Monday, May 17, 2010
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
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
Sunday, May 16, 2010
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
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
Saturday, May 15, 2010
Friday, May 14, 2010
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
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
Thursday, May 13, 2010
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.
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
50-40-30-20-10 reps for time
Double-unders
Sit-ups
Post time to comments
Wednesday, May 12, 2010
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
Run 500m
20 thrusters
Run 500m
10 thrusters
Run 1000m
Post times to comments
Tuesday, May 11, 2010
Monday, May 10, 2010
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.
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
20 barbell cleans (men 25kg women 15kg)
8 burpees
40 two-footed jumps laterally over the barbell
Post times to comments
Sunday, May 9, 2010
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
1 pood (16kg) for women,
2 poods (32kg) for men
Saturday, May 8, 2010
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
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
Monday, May 3, 2010
SEA OF KETTLE BELLS
Kettle bells and medicine ballsPull 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.
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