"Last WOD of 2008"

Wednesday 31/12/08

"Last WOD of 2008"

3 mins XFT/Row

8 Sumo Deadlift High Pull

8 Kettlebell Swings

8 Wall ball Shots

8 Push Press

4 Rounds for Time

You must do two of each XFT and Row

Record how far you get in each 3 mins

Scale weight as required

"Team Cindy"

Tuesday 30/12/08

"Team Cindy"

5 pull ups

10 Push ups

15 Squats

Working in teams of two

Complete as many rounds as possible in 20 mins

The team must alternate each exercise throughout the workout

A does 5 pull ups

B then does 10 push ups

A then does 15 squats

B continues with 5 pull ups

A does 10 push ups

B does 15 squats

ETC

"Monday WOD"

Monday 29/12/08

"Monday WOD"

Rounds in 20 mins

5 Thrusters

7 Hang Power Cleans

10 Sumo Deadlift High Pulls

RX'D 42.5 kg

Scale weight as required

"It's A Kinda Fight Gone Bad"

Sunday 28/12/08

"It's A Kinda Fight Gone Bad"

20 Reps of each exercise x 3 Rounds

Wall Ball Shots x 9 kg

Sumo Deadlift High Pull x 32.5 kg

Box Jump/Step 20"

Push Press x 32.5 kg

Row (Calories)

Scale weight and Box height as required

"Team Helen"

Saturday 27/12/08

"Team Helen"

6 Rounds for time

400 mtr Row/XFT

21 KBS x 24 kg

12 pull ups

Split into groups of two

A starts with Row

B continues with KBS

A continues with Pull ups

B continues with Row

A continues with KBS

B continues with Pull ups

Keep this cycle going until all 6 rounds are completed

Both A & B must complete 3 rounds each

Scale weight as required

"2 Days Rest - Merry Chrismas"

Thursday 25th & Friday 26/12/08

"2 Days Rest - Merry Christmas"

"Christine - Long Version"

Wednesday 24/12/08

"Christine - Long Version"

Row 500 mtrs
12 Deadlift x BW
21 Box Jump 20"

5 Rounds or Rounds in 20 mins

Scale weight and box height as required

"So This Is Christmas"

Tuesday 23/12/08

"So This is Christmas"

500 mtr Row
15 KBS
500 mtr Row
15 SDHP
1000 mtr ROW
15 SDHP
500 mtr Row
15 KBS
500 mtr

Scale weight to suit

"The Twelve Days Of Crossfit"

Sunday 21st & monday 22/12/08

"The Twelve Days Of Crossfit"

1-Burpee Pull up

2-Push Press

3-Power Clean

4-Deadlift

5-Kettle Bell Swing

6-Wall Ball Shot

7-Box Jump/Step

8-Bench Dips

9-Pull ups

10-Push ups

11-Sit ups

12-Air Squats

Complete as in the fomat of the Twelve Days Of Christmas song.

Scale to suit.

"Very, Very Hard & Then Some"

Saturday 20/12/08

"Very, Very Hard & Then Some"

500 mtr Row

21 - 15 - 09

Box Jump/Step 20"

Push ups

Sit ups

Pull ups

KBS 24 kg

Double unders

WBS 9 kg

500 mtr Row

Scale weight and box hetght as required

"Friday WOD"

Friday 19/12/08

"Friday WOD"

1 Round for time

21 Shoulder Press 45 kg

400 mtr Row

15 Push Press 60 kg

400 mtr Row

09 Push Jerk 75 kg

Scale weght as required

"Thruster Build + 2000 mtr Row"

Thursday 18/12/08

"Thruster Build + 2000 mtr Row"

Warm up with 1 set 10 reps and 1 set of 6 reps

5 sets of 3 reps: try to increase weight each set

Follow session with a 2000 mtr Row as hard as you can

"Wednesday WOD"

Wednesday 17/12/08

"Wednesday WOD"

Three rounds for time of:

24" Box jump, 50 reps

85 kg Deadlift, 21 reps

Pull-ups 30 reps

Scale weight as required

"Tuesday WOD"

Tuesday 16/12/08

"Tuesday WOD"

21-18-15-12-09-06-03 Reps of each

Pull ups
Wall Ball Shots
Back Extensions
Burpee Box Jump/step

"Killer Kettlebell kombo + Xmas Bonus"

Monday 15/12/08

"Killer Kettlebell Kombo + Xmas Bonus"

10 Burpees

21 - 15 -09
Russian KBS
Sumo Deadlift High Pull
SA DB Snatch L&R
American KBS
DB Push Press

10 Burpees

"Killer KettleBell Kombo"

Sat 13th & Sun 14/12/08

"Killer Kettlebell Kombo"

Russian KBS

S D H P

SA DB Snatch

American KBS

DB Push Press

21 - 15 - 9

Scale weights as required

"That Evil little ......... Has Given Us Squats Again"

Friday 12/12/08

"That Evil Little ........ Has Given Us squats Again"

For time

100 Squats
2 SH/P + 2 PP + 2 PJ

80 Squats
4 SH/P + 4 PP + 4 PJ

60 Squats
6 SH/P + 6 PP + 6 PJ

40 Squats
8 SH/P + 8 PP + 6 PJ

20 Squats
10 SH/P + 10 PP + 10 PJ

SH/P - PP - PJ x 45 kg

Scale weight as required

"DB Benchpress + Friends"

Thursday 11/12/08

"DB Benchpress + Friends"
For time

Row 500 mtrs
21 Pull ups
21 DB Benchpress

XFT 500 mtrs
15 Pull ups
15 DB Benchpress

60 Box Step ups (20")
9 Pull ups
9 DB Benchpress

25 kg DB benchpress
Scale weight as required

"Freddy's Revenge"

Wednesday 10/12/08

"Freddy's Revenge"

15 Pullups

15 Ring or DB Push ups

15 Back extensions

15 sit ups

Rounds in 20 mins

"Annie"

Tuesday 9/12/08

"Annie"

Double unders 50 - 40 - 30 - 20 - 10

Sit ups 50 - 40 - 30 - 20 - 10

For time

Sub for Double unders

Single rope jump 250 - 200 - 150 -100- 50

Box steps 20": 60 - 50 - 40 - 30 - 20

Box jumps 16" - 20": 50 -40 - 30 - 20 - 10

Rower : 600 - 500 - 400 - 300 - 200 mtrs

Scale sit ups if required "IE" 30 - 25 - 20 - 15 - 10

"Power Clean & Push Press - Nancy"

Monday 8/12/08

"Power Clean & Push Press - Nancy"

Row or XFT 500 mtrs

Power Clean & Push Press 42.5 kg

5 Rounds for time

Scale weight as required

"BB or DB Bear Complex + Row"

Sat 6th & Sun 7/12/08

"BB or DB Bear Complex + Row"

5 Deadlift
4 Hang Power Clean
3 Front Squat
2 Push Press
1 Power Clean & Front Squat & Push Press
Row 250 mtrs

Rounds in 20 mins

"It's a long 20 mins"

Friday 5/12/08

"It's a long 20 mins"

Rounds in 20 mins

10 Push ups

15 KBS

20 DB Alt Leg lunge (10/leg)

Scale weights as required

"Mr Joshua"

Thursday 4/12/08

"Mr Joshua"

5 Rounds for time

400 mtr Row
30 Sit ups
15 Deadlift (50-60% of 1RM)

"Evilution"

Wednesday 3/12/08

"Evilution"

1 min work 1 min rest

1) Box step / KBS 30sec /30sec

2) DB Box step / PP 30sec / 30 sec

3) Bench hop / HPCL&PP 30 sec / 30 sec

4) Push ups / Sit ups 30 sec / 30 sec

5) Squats 60 sec

6) Push ups / Sit ups 30 sec / 30 sec

7) HPCL&PP / Bench hop 30 sec / 30 sec

8) PP / DB Box step 30 sec / 30 sec

9) KBS / Box step 30 sec / 30 sec

10) The Plank hold 60 sec (While shouting cadence chants)

11) DB PCL&PP 60 secs

"Beatdown - Variation"

Tuesday 2/12/08

"Beatdown - Variation"

For time

Row or XFT 400 - 6oo - 800 - 600 - 400 mtrs

WBS 9 kgs 09 - 12 - 15 - 18 - 21

KBS 24 kgs 21 - 18 - 15 - 12 - 09

"Barbara"

Monday 1/12/08

"Barbara"

5 Rounds for time

20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Scale reps as required

"Helen"

Friday 28/11/08

"Helen"

400 mtrs Row or XFT or Run

21 KBS 24 kgs (scale as required)

12 Pull ups

3 Rounds for time

"Heavy Day-OHS & Pull UPs"

Thursday 27/11/08

"Heavy Day-OHS & Pull Ups"

OHS 5-5-5-5-5

Weighted Pull ups 5-5-5-5-5

Try and increase the weight on each set

"Line Em Up & Go"

Wednesday 26/11/08

"Line Em Up & Go"

Row or XFT 800--600--400--200 mtrs

KB swings 20---30---40---50 Reps

For time

"Crossfit Scotland C/V Variation I"

Tuesday 25/11/08

"Crossfit Scotland C/V Variation I"

3 mins of each, Row- XFT- Box step- Jump rope

1 min rest between each

Complete 3 rounds

Go as hard as you can for each exercise

"Bl--dy Nora"

Monday 24/11/08

"Bl--dy Nora"

Rounds in 20 mins

5 DB Push press

10 Alt leg lunge (use same DB's)

15 Pull ups

"Saturday Hell II - The Variation"

Sunday 23/11/08

"Saturday Hell II - The Variation"

Pre workout, find your max reps in 30 seconds for the following: Row or XFT or Jump rope, sit ups and DB HP/CL&Press .Use your max rep count for 30 seconds as a staring point. Now complete 5 rounds for time of the above exercises, making sure to get your reps.

"Saturday Morning Hell"

Saturday 22/11/08

"Saturday Morning Hell"

Pre workout, find your max reps in 30 seconds for the following: Row Burpee Thruster.Use your max rep count for 30 seconds as a staring point. Now complete 5 rounds on the minute of the above exercises, making sure to get your reps.

"Nancy HPS Style"

Friday 21/11/08

"Nancy HPS Style"

5 Rounds for time

400 mtrs Row/XFT

15 Hang Power Snatch

Scale weight as required

"Crossfit Scotland C/V Circuit Variation III

Thursday 20/11/08

"Crossfit Scotland C/V Circuit Variation III"

3 min Row

20 Push ups

20 Sit ups

20 MB CL&Press

3 min XFT

20 Push ups

20 Sit ups

20 MB CL&Press

3mins 16" Box step

20 Push ups

20 Sit ups

20 MB CL&Press

3 mins Jump rope

20 Push ups

20 Sit ups

20 MB CL&press

"For time"

"SH-P + PP + PJ = Tired Shoulders"

Wednesday 19/11/08"

"SH-P+PP+PJ=Tired Shoulders"

Shoulder Press 1-1-1-1-1 (Heavy)

Push Press 1-1-1-1-1 (Heavy)

Push Jerk 1-1-1-1-1 (Technique)

"The Lung Buster"

Tuesday 18/11/08

"The Lung Buster"

100 Jump rope (singles)

25 Jumping pull ups

15 wall ball shots

5 Burpees

Rounds in 20 mins

"Nancy"

Monday 17/11/08

"Nancy"

400 mtr Row/XFT

15 OHS

5 Rounds for time

Tabata Fight Gone Bad

W.O.D. Sun 16th Nov
"Tabata Fight gone Bad"

Exercise order:

Wallball shots

Sumo Deadlift High Pull

Box Jump
Push Press
Row (cal)

A Tabata workout is:

20 seconds work followed by 10 seconds rest
for 8 rounds. Record your lowest score and
total at the end to give your overall score for the
five different disciplines.
Then 1 minute rest before moving to the next exercise

5 BY 5

W.O.D. Sat 15th Nov
"5 by 5"

30 seconds on followed by 30 seconds rest

5 exercises:

KB Swing
Box Step
KB Front Squat
Bench get-ups inc Medicine Ball
KB Slingshot

for 5 rounds, record scores.

Bench Get -ups: using a medicine ball hold it close
to your chest, roll back on to the bench then sit up, stand up
and press the medicine ball high.
Alternative: When rolling back, extend the medicine ball over the
head then swing it forward again and use the momentum to
follow through into a stand up.

San Diego Starter

W.O.D. Fri 14th Nov
"San Diego Starter"

400 m row or crosstrain
12 deadlifts

21 box jumps

15 push press

rounds in twenty minutes

Thursday

W.O.D. Thu 13th Nov
"Thursday"

row/crosstrain 400m

25 sit-ups

15 bench press

rounds in twenty minutes

"CV Circuits Combo"

Wednesday 12/11/08

"CV Circuits Combo"

3 mins Row

20 Sit ups

3 mins XFT

20 Back extensions

3 mins 16" Box steps

20 Push ups

3 mins Row

20 WBS

3 mins XFT

20 Box jumps 20"

3 mins 16" Box steps

20 Med ball P/Clean & press

For time

Helen v Fran v Diane

W.O.D. Tue 11th Nov

"Helen v Fran v Diane"

Round 1: Helen
Row/XFT 400m, 21 KBS, 12 Pull-ups

Round 2: Fran
21 Thrusters, 21 Pull-ups

Round 3: Diane
21 Deadlift, 21 Shoulder Press

5 minute rest between rounds

Bench Press

W.O.D. Mon 10th Nov

"Bench Press"

Time to find your 1 rep max for bench press

warm-up with warm up sets of 10 then 8

then increase the load and do 5 reps twice,

3 reps twice and then singles til max found

Sunday

Sunday saw a continuation of Saturday's workout

What goes down......

W.O.D. Sat 8th Nov
"What goes down...."

10 reps WBS, 10 reps Push Press
9 reps WBS, 9 reps Push Press
8 reps WBS, 8 reps Push Press
row or cross train 400m
7 reps WBS, 7 reps Push Press
6 reps WBS, 6 reps Push Press
5 reps WBS, 5 reps Push Press
4 reps WBS, 4 reps Push Press
3 reps WBS, 3 reps Push Press
2 reps WBS, 2 reps Push Press
1 reps WBS, 1 reps Push Press
row or cross train 400m
1 reps WBS, 1 reps Push Press
2 reps WBS, 2 reps Push Press
3 reps WBS, 3 reps Push Press
4 reps WBS, 4 reps Push Press
5 reps WBS, 5 reps Push Press
6 reps WBS, 6 reps Push Press
7 reps WBS, 7 reps Push Press
row or cross train 400m
8 reps WBS, 8 reps Push Press
9 reps WBS, 9 reps Push Press
10 reps WBS, 10 reps Push Press

Seven 11

W.O.D. Fri 7th Nov

"Seven 11"

7 hang power clean & push press

11 Pull-ups

rounds in twenty minutes

Row, row your boat

W.O.D. Thu 6th Nov

"Row, row your boat"

5 times 500 m row

3 minutes rest between rounds.

"OMG"

W.O.D. Wed 5th November

"O.M.G."

500 m row/crossfit train

9 KBS
50 squats

750 m row/crossfit train
15 KBS

75 squats

1000 m row/crossfit train
21 KBS
100 squats

Thrusters

W.O.D. Tue 4th Nov

"Thrusters"

CrossFit warm up followed by:

First attempt at the part 1 November Beast

Row 666m

Then two rounds 3 front squats then 3 thrusters.

Then work trough 1 rep at a time increasing weight for seven
rounds to find your 1 rep maximum.

Happy Birthday

W.O.D. Mon 3rd Nov
"Happy Birthday"

1000m row

25 reps Thrusters

15 reps Pull-ups

for three rounds

A Basic Workout

W.O.D. Sun 2nd Nov

"A Basic Workout"

10 Row/CrossFit Train 500m

20 let A=10reps Shoulder Press 75% 1RM

30 goto 1o

repeat for 10 rounds

A lot of BS

W.O.D. Sat 1st Nov
"A lot of BS"

Row 333m
27 reps KBS
9 reps WBS

Row 666m
18 reps KBS
18 reps WBS

Row 999m
9 reps KBS
27 reps WBS

Row 666m
18 reps KBS
18 reps WBS

Row 333m
27 reps KBS
9 reps WBS

W.O.D. Fri 31st Oct
""

For 1 minute:
Power Clean & Push Press for maximum reps
Rest 1 minute
Repeat for 10 rounds

Squat "N" Row

W.O.D. Thu 30th Oct

"Squat 'n' Row"

20 reps back squat

row 800m

three rounds for time

W.O.D. Wed 29th Oct

Row 500m

30 Sit-ups

10 Press-ups
Row 750m

20 sit-ups

20 press-ups

Row 1000m

10 sit-ups

30 press-ups

Row 750m

20 sit-ups
20 press-ups
Row 500m
30 Sit-ups
10 Press-ups

2112 ~ where's the Rush

W.O.D. Tue 28th Oct

"2112 ~ where's the Rush"

21 Deadlifts 50%rm max
12 Shoulder Press

30 Box Steps

rounds in twenty minutes

Monday, Monday

For all of those that missed the pleasure of
Neleh yesterday, we decided to run it into
Monday to give everyone a shot at it.

Neleh

W.O.D. Sun 26th Oct
"Neleh"

12 Pull-ups

21 Kettlebell Swing
250 m row

rounds in twenty minutes

Attrition

W.O.D. Sat 25th Oct

"Attrition"

Shoulder Press

Air Squat

Kettlebell Swing

Pull-ups

Row (cal)

For two rounds:

15 sec Shoulder Press then 45 sec rest
30 sec Shoulder Press then 30 sec rest
45 sec Shoulder Press then 15 sec rest
60 sec Shoulder Press then 120 sec rest

then repeat to complete round one with

the other disciplines.

3 minutes between round one and two

A short video of what goes on at BasixGym.

Here the members are half way through
Friday's workout of the day - Murph Gone Metric

We offer the option to either row or CrossFit Train.
In multi round workouts most people split between
the two options.

Murph gone metric

W.O.D. Fri 24th Oct

"Murph Gone Metric"

1500 m row follwed by:

5 rounds of;

20reps Wall Ball Shots
20reps Sumo Deadlift High Pull

20reps Box Jumps

20cal Row
20 Push Press

1500 m row to finish

Easy like Sunday Morning

W.O.D. Thu 24th Oct

"Easy like Sunday Morning"

What an outright lie!!

It is not easy and it is not Sunday morning.

Really the workout for today is:

Sandy & Jennifer's Challenge variation "b"

Round 1, 4 mins each:

Row, CrossTrain, Box Step

Round 2, 3 mins each:

Row, CrossTrain, Box Step
Round 2, 2 mins each:
Row, CrossTrain, Box Step
Round 2, 1 mins each:
Row, CrossTrain, Box Step

1 minutes rest between each discipline

NB for box step multiply your count by 10.

W.O.D. Wed 22nd Oct

5 reps Thrusters
7 reps Hang Power Clean
10 reps Sumo Deadlift High Pull

rounds in twenty minutes

videos courtesy of CrossFit.com

Foley's Adventures of Ten Ten

W.O.D. Tue 21st Oct
"Foley's Adventures of Ten Ten"

10 reps Burpees
10 reps Kettlebell Swing
10 reps Sit-ups

rounds in twenty minutes

Videos courtesy of CrossFit.com

Cindy

W.O.D. Mon 20th Oct

"C i n d y"

She's back - just when you thought it was safe,
Cindy makes a welcome return.

5 Pull-ups

10 Push-ups
15 Squats

Have a good one.

Sunday Supplement

W.O.D. Sun 19th Oct
"Chalk & Cheese ~ Part 2"

Folowing on Saturdays success of C & C we decided to
continue it into Sunday.

Well done everybody - fantastic effort - a big up to
Ian Barker for getting right through with only THREE
penalties - any youngsters out there want to challenge
that score?

Chalk & Cheese

W.O.D. Sat 18th Oct

"Chalk & Cheese"

1 min row / 1 min plank

2 min row / 2 min hang

3 min row / 3 min static squat

4 min row / 4 min waiter hold

3 min row / 3 min static squat

2 min row / 2 min hang

1 min row / 1 min plank

Penalties : every drop off or put down of disc : 3 kettlebell swings

Power Clean & Squat

W.O.D. Fri 17th Oct
"Power Clean & Squat"

Power Clean & Squat 10,8,6,4,2
Sip-ups 50,40,30,20,10

Jennifer & Sandy's Challenge

W.O.D. Thu 16th Oct
"Jennifer & Sandy's Challenge ~ Version A ~ Oct '08

For four minutes each discipline

Row 4min, rest 1 min

CrossTrain 4 min, rest 1 min

Box Step 4min, rest 1min

repeat for 3 rounds.

Record metres for Row & CrossTrain.
Record number steps, multiply by 10 for score:
eg 112 steps, score 1120

"20~15~10"

W.O.D. Wed 15th Oct

"20~15~10"

20 Med Ball Clean & Squat

15 Push-ups

10 Pull-ups

Rounds in twenty minutes

Front Squats

W.O.D. Tue 14th Oct

"Front Squat Build"

10 hang power cleans twice to warm up wrists followed by
Warm-up sets of, 8 then 6 then 4 reps increasing weight to starting weight.

then

7 sets of 3 reps increasing weight if possible.

Its a Good One

W.O.D. Mon 13th Oct
"Its a good one!"

Row/Run/CrossFit Train 500m

KBS ~ 21,18,15,12,9

Push Press ~ 9,12,15,18,21

Cracking the Code

W.O.D. Sat 11th Oct

"Cracking the Code"

1 rep shoulder press

1 rep box step

2 reps shoulder press

3 reps box step

5 reps shoulder press

8 reps box step

13 reps shoulder press

21 reps box step

row/run/crossfit train 500m

four rounds for time

The Dumbbells must be held whilst doing the box steps.

Only put them done when rowing/running etc.

Mr Joshua

W.O.D. Fri 10th Oct

"Mr Joshua"

Run/Row/Cross Train 400m

30 sit-ups

15 Deadlifts 60% 1RM

The Chipper

W.O.D. Thu 9th Sept
"The Chipper"

50 reps Air squats
40 reps Dumbbell Push Press
30 reps Alt Leg Lunges
20 reps Wallball Shots
10 reps Burpees
10 reps Heavy Shoulder Press
20 reps Knees to elbows
30 reps Med Ball Clean and Squat
40 reps Sit-ups
50 reps Air Squats

Deadlift

W.O.D. Tues & Wed 7th & 8th Oct
"D e a d l i f t"


Time for everyone to learn/refresh the deadlift.

Such an integral part of CrossFit and everybody had
a fantastic workout. Some excellent PBs were achieved.
Well done everyone.

Those that had already deadlifted completed:

1000m row and cross train
800m row and cross train
600m row and cross train
400m row and cross train
200m row and cross train

Again, well done everyone. Remember you can post your comments on the workout of the day as well as record you own workouts on the forum.

Fight gone round

W.O.D. Mon 6th Oct

"Fight gone round"

Based on "Fight gone bad"

WBS

SDHP

Box Jumps

Push Press

Row

3 rounds ~ 21 reps/ 15 reps/ 9 reps

Sweet Little Mystery

W.O.D. Sat & Sun 4th & 5th Oct

"Sweet Little Mystery"

Based on the minute on ~ minute off formula

by throwing darts at the board, each member "selected" the exercise.

1 - 5 row for cal

6 - 10 KBS

11 - 15 KB Slingshot

16 - 20 Shoulder Press

25 - push ups

bullseye - burpees

one more dart was thrown to select the time ~
odd=60 seconds, even=90 seconds

Friday

W.O.D. Fri 3rd Oct

250 m row

25 Sit-ups

20 KBS

15 Push-ups

number of rounds in twenty minutes

The Filthy Fifty

W.O.D. Thu 2nd Oct

"The Filthy Fifty"

50 reps Box Jumps

50 reps Jumping Pull-ups

50 reps KBS

50 reps Alternate Leg Lunges

50 reps Knees to Elbows

50 reps Push press

50 reps Back Extensions

50 reps WBS

50 reps Burpees

50 reps Double Unders

Wednesday

W.O.D. Wed 1st Oct

7 reps Thrusters

7 reps SDHP

250 metre row

all for seven rounds

The 32 Minute Challenge

W.O.D. Tue 30th Sept

"The 32 Minute Challenge"

Either as individuals or as a team of two :

Row 400m the CrossFit Train 400m for four rounds.

Record overall distance

Monday

Sunday's Barbell Bear complex was such a challenge we decided to run in to Monday for those who do not attend over the weekend.

Some fantastic results were achieved ~ great effort everybody.

Barbell Bear Complex

W.O.D. Sun 28th Sept

"Barbell Bear Complex"

Power Clean

Front Squat Thruster

Back Squat Thruster

7 reps for 5 rounds

3-5 minutes rest between rounds

Increase weight each round if possible and bar must

not touch ground during each individual round.

The Goose Drank Wine

W.O.D. Sat 27th Sept

"The Goose Drank Wine"

Row/run/CrossFit Train 500m

3 reps of SA Left arm Snatch followed by 3 reps Pull-ups 3 reps SA Right Arm Snatch

6 reps of SA Left arm Snatch followed by 6 reps Pull-ups 6 reps SA Right Arm Snatch

9 reps of SA Left arm Snatch followed by 9 reps Pull-ups 9 reps SA Right Arm Snatch

Row/run/CrossFit Train 1000m
9 reps of SA Left arm Snatch followed by 9 reps Pull-ups 9 reps SA Right Arm Snatch
6 reps of SA Left arm Snatch followed by 6 reps Pull-ups 6 reps SA Right Arm Snatch
3 reps of SA Left arm Snatch followed by 3 reps Pull-ups 3 reps SA Right Arm Snatch

Row/run/CrossFit Train 500m
3 reps of SA Left arm Snatch followed by 3 reps Pull-ups 3 reps SA Right Arm Snatch
6 reps of SA Left arm Snatch followed by 6 reps Pull-ups 6 reps SA Right Arm Snatch
9 reps of SA Left arm Snatch followed by 9 reps Pull-ups 9 reps SA Right Arm Snatch

The left arm snatch and right snatch dumbells should be set out approximately 30 metres apart.

The Zone Ratio

W.O.D. Fri 26th Sept

"The Zone Ratio"

Air Squat ~ 40 reps

Sit-ups ~ 30 reps

Kettlebell Swing ~ 30 reps

Rounds in twenty minutes

Shoulder Master Blaster

W.O.D. Thu 25th Sept

"Shoulder Master Blaster"

Maximum reps ~ shoulder press

Maximum reps ~ push press

Maximum reps ~ ring rows

3 minutes rest between rounds for five rounds

"Seeing Double"

W.O.D. Wed 24th Sept

"Seeing Double"

Row/Run/CrossFit Train 400m

15 Pull-ups

Row/Run/CrossFit Train 400m

15 Push Press

Row/Run/CrossFit Train 400m
15 Box Jumps

Row/Run/CrossFit Train 400m

15 Thrusters

Row/Run/CrossFit Train 400m

15 Wallball Shots

Row/Run/CrossFit Train 400m

15 Wallball shots

Row/Run/CrossFit Train 400m

15 Thrusters

Row/Run/CrossFit Train 400m

15 Box Jumps

Row/Run/CrossFit Train 400m

15 Push Press

Row/Run/CrossFit Train 400m

15 Pull ups

There is a thirty minute time limit on this workout.

Complete as many far as possible through the workout in thirty minutes.

Back Squat Day

W.O.D. Tues 24th Sept
"Back Squat Day"

Back Squat
7 sets of 3 reps to maximum possible weight

Monday

Monday saw us run withyesterdays workout - 9 9 9.

This workout proved popular with the members and produced some great times.

Interestlingly our married/partnered members saw a bit of a competitive edge - the ladies whipping their partners by a considerable margin.

Well done the girls.

9 9 9

W.O.D. Sun 21st Sept

"9 9 9"

Row/Run/CrossFit Train 333m

8 dips 1 Db bench press
7 dips 2 Db bench press
6 dips 3 Db bench press
5 dips 4 Db bench press
4 dips 5 Db bench press
3 dips 6 Db bench press
2 dips 7 Db bench press
1 dips 8 Db bench press

Row/Run/CrossFit Train 333m

1 dips 8 Db bench press
2 dips 7 Db bench press
3 dips 6 Db bench press
4 dips 5 Db bench press
5 dips 4 Db bench press
4 dips 3 Db bench press
7 dips 2 Db bench press
8 dips 1 Db bench press

Row/Run/CrossFit Train 333m

complete 1 run, 1 crosstrain, 1 row

Murph Gone Bad

W.O.D. Sat 20th Sept
"Murph Gone Bad"
(courtesy of CrossFit Eastbay)

Run/Row/CrossFit Train 1 mile

100 WBS
100 SDHP
row 100 cal
100 Box Jump
100 Push Press

Run/Row/CrossFit Train 1 mile

scaling available: 2/3 mile and 66 reps
and 1/3 mile and 33 reps

Well done everyone, a long workout that took effort

to complete at all scaled levels.

Utilization

W.O.D. Fri 19th Sept

"U t i l i z a t i o n"

Row/CrossFit Train 500m

21 reps Shoulder Press

Row/CrossFit Train 500m

21 reps Push Press

Row/CrossFit Train 500m

21 reps Push Jerk

Row/CrossFit Train 500m

Do 2 rows and 2 cross trains

Try and increase load each round if possible.

This workout puts into practice the technical shoulder day from Wednesday

Lynee & Deadlift

W.O.D. Thu 18th Sep

"Lynne & deadlift"

Max reps - bench press/pullups/deadlift

for 5 rounds

3 minutes recovery between rounds

Big Shoulder Day

W.O.D. Wed 17th Sept
"Big Shoulder Day"

Should Press, Push Press and Push Jerk Technique Day

6 rounds of 5 reps off all.

The Chief

W.O.D. Tue 16th Sept

"The Chiefs"

Power cleans 3 reps

Push-ups 6 reps

Squats 9 reps

Laps in three minutes

by five rounds

1 minute rest between rounds

Manchester Trip

Manchester Certification September 2008
Neil, Ron & Stevie are just back form CrossFit Manchester were they attended Level 1 & 2 CrossFit Cetifications. Great journey down and back and they lived it up in the abject luxury of a Travelodge. A fascinating weekend was had with a great insight into the history and future of CrossFit. They enjoyed three long sessions of Greg Glassman, the founder of CrossFit explaining its growth from conception through to present day along with his personal views on CrossFit.
"Coach's" passion really has to be seen and heard to be believed. He is very much a man motivated by his belief in his style of training and the benefits it can bring. For those new to CrossFit visit the CrossFit website and search out videos of Greg Glassman - it will help your understanding of what we are doing at BasixGym.

Whilst away Steph Campbell and Barry Ross loked after the gym. A big thank you from both of us for this assistance. Great to see the troops rallying round to give the rest of our members a work out.

"Wholly Kettlebells"

W.O.D. Sun 14th Sept

"Wholly Kettlebells"

20 Kettlebell Swings

15 Kettlebell Squats

10 Ketlebell Snatches

5 Kettlebell Turkish Get-ups

Rounds in twenty Minutes

Steph's Choice

W.O.D. Sat 13th Sept

"Steph's Choice"

Row 400m

KBS

Push-ups
Pull-ups

3 rounds of the row follwed by 21, 15 & 9 reps

One minute on, one minute off

W.O.D. Fri 12th Sept

"One min on, one min off, ten reps - wait a minute - that is ten minutes of rest!!!!"

30 seconds box jump followed by 30 second hang power clean/push press

one minute rest

for ten rounds

variations throughout

Helkarindy

W.O.D. Thu 11th Sept

"Helkarindy"

5 pull-ups 10 push-ups 15 squats

21 kettlebell swings & 12 pull-ups

400 m row/run/crossfit train

75 wallball shots

12 pull-ups & 21 kettlebell swings

400 m row/run/crossfi train

15 squat 10 push-ups 5 pull-ups

10-9-8

W.O.D. Wed 1oth Sep

"10-9-8-7-6-5-4-3-2-1-BANG!"

Wallball Shots

Sit-ups

DB Hang power clean & Push Press

Squats

Push-ups

Pull-ups

10 through to 1 rep for time

Killer Kettlebell Kombo

W.O.D. Tue 9th Sept

"Killer Kettlebell Kombo"

Always a killer, this workout provides a total body exercise.

On paper, like so many, it looks so simple, but completed with
a correct weight it is far from simple.

Russian KBS

Sumo Deadlift High-pull

Left SA Clean & Press

Right SA Clean & Press
American KBS

and finally, everybodies favourite - Thrusters

Three rounds for time of 21 ~ 15 ~ 9 reps

"Liz"

W.O.D. Mon 8th Sept
"L i z"

Run/Row/CrossFit Train 400m
12 Deadlifts
20 Box Jumps

3-5 rounds for time

Cool hand Luke

W.O.D. Sun 7th Sept

"Cool hand Luke"

10 Burpees

10 KBS

10 Pull-ups

up to ten rounds

Welcome to hell

W.O.D. Sat 5th Sept

"Welcome to hell"

10 push-ups~row200m~10pu~row200m~10pu~row200m~10pu~row200m~10pu

75 power cleans (35kgs)

10 push-ups~row200m~10pu~row200m~10pu~row200m~10pu~row200m~10pu

for time

Nicole

On hearing that both Nancy and Cindy had popped in to BasixGym, Nicole thought it only fair that she pop in and say hello.

W.O.D. Fri 5th Sept

"N i c o l e"

Run/CrossFit Train/Row 400m

15 Pull-ups for jumping, max effort for full ups

rounds in twenty miuntes.

Nancy

W.O.D. Thu 4th Sept

"N a n c y"

Row,CrossFit Train or Run 400m

15 Overhead Squats - wooden bar ~ 42.5kgs

3-5 rounds

The Girls have a day off

W.O.D. Wed 3rd Sept

"The Girls have a day off"

Rowing workout

In pairs row ~

500m

750m

1000m

1000m

750m

500m

record the average per 500m each row.

Summer Sun

W.O.D. Tue 2nd Sept

"Summer Sun"

Row/CrossFit Train 400m

30 Kettlebell Swings

30 Box Jumps

three - five rounds for time

September - Here Come The Girls

Cindy Crawford was in the area and popped in and paid us a visit after hearing that we were doing a CIndy and she was keen enough to give it a try - as you can see she worked up quite a sweat!

Welcome to September and let's hope summer will turn up sooner or later.

Having been open over six months it is time to revisted the "Girls Name W.O.D.s"

Cindy is the starting point

W.O.D. Mon 1st Sept

"C i n d y"

Pull-ups 5 reps

Push-ups 10 reps

Squats 15 reps

rounds in twenty minutes.

Fight Gone Team

W.O.D. Sun 31st Aug

"Fight Gone Team"

Sit-ups

SDHP
Overheead Squats

Push Press

Row (cal)

Changed the WBS to sit-ups since some did the Saturday workout.

Three different teams, two cometed directly.

Everybody gave their best including three brand new CrossFitters - well done
on a true baptism of fire.

Weekend Off

A big up to Neil who is having some R&R this weekend playing in a Golf Tourament at North Gailes. Niel has worked everyday since we got the keys on January 8th this year. I personally appreciate all the effort he puts in and the level of commitment he demonstrates to CrossFit principles, BasixGym and especially our members. Here is hoping the weather is kind and flight of the ball kinder, have a good weekend bud and enjoy it.

When the cats away

W.O.D. Sat 30th Aug

"When the cats away"

Adapted from"One World"

10 reps wall ball & shoulder press
9 reps wall ball & shoulder press
8 reps wall ball & shoulder press
Row or CrossFit Train 400m
7 reps wall ball & shoulder press
6 reps wall ball & shoulder press
5 reps wall ball & shoulder press
4 reps wall ball & shoulder press
3 reps wall ball & shoulder press
2 reps wall ball & shoulder press
1 reps wall ball & shoulder press
Row or CrossFit Train 400m
1 reps wall ball & shoulder press
2 reps wall ball & shoulder press
3 reps wall ball & shoulder press
4 reps wall ball & shoulder press
5 reps wall ball & shoulder press
6 reps wall ball & shoulder press
7 reps wall ball & shoulder press
Row or CrossFit Train 400m
8 reps wall ball & shoulder press
9 reps wall ball & shoulder press
10 reps wall ball & shoulder press
Row or CrossFit Train 400m

You must Row and CrossFit train twice.

Reduce wall ball by one weight. Only throws over the lines count.
Focus on your technique. With medicine ball training velocity or a
combination of velocity and weight should always be the overload
mechanism of choice.

We can only be glad that "red-man's" eyes
were spared this sight due to a well placed towel.

W.O.D. Fri 29th Aug
"Neil visits Santa Cruz"

5 Hang Squat Snatch
7 Pull-Ups
10 Thrusters

10 rounds or 20 minutes ~ whichever comer first

W.O.D. Thu 28th Aug

"The agony without the extascy"

Kettlebell Swing

Box Jump

Dumbbell Hang Power Clean

Push-Ups

either: 20 reps, 16 reps ,10 reps of each

for twenty minutes

W.O.D. Wed 27th Aug
"five by five to stay alive"
5 x 500m row
3 minute recovery between rows
28 ~ 32 strokes per minute

W.O.D. Tue 26th Aug
"lots of ups ~ lots of downs"

Pull-ups 15 reps
Back ext 30 reps
Push press 15 reps
Sit-ups 30 reps
WBS 15 reps

rounds in twenty minutes

W.O.D. Mon 25th Aug
"Deadlift"

7 x 3 reps building weight each time

W.O.W. Sat & Sun 23rd/24th Aug
"A lot of BS"

Round 1
Row 100m
10 Wall BS
Run 100m
15 Kettle BS
Row 100m
20 BS (box steps)

Round 2
Row 150m
15 Wall BS
Run 150m
20 Kettle BS
Row 150m
10 BS (box steps)

Round 3
Row 200m
20 Wall BS
Run 200m
10 Kettle BS
Row 200m
15 BS (box steps)

Round 4
Row 250m
15 Wall BS
Run 250m
15 Kettle BS
Row 250m
15 BS (box steps)

W.O.D. Fri 22nd Aug
"Thanks very much Barry"

50 Air squats

200m run

15 power snatches

200m run

rounds in 20 mins

W.O.D. Thur 21st Aug
"So you thought Wednesday was tough"
Power clean & power press for 1 min
with 1 min recovery for ten rounds
Record reps for each round

W.O.D. Wed 20th Aug
"Its only nine minutes work!"

Row one minute hard followed by one minute recovery, nine times
Warm up with CrossFit warm up followed by three fast/slow one hundreds

"Who says CrossFit doesn't mess with your head!!!"
W.O.D. Tue 19th Aug
"Lynne"

Max reps bench press
followed by
Max reps pull-ups

five rounds

W.O.D. Mon 18th Aug
"Welcome to Monday"

Row/Run 250 m
Sit-ups 25 reps
Push Press 15 reps
rounds in twenty minutes

W.O.D. Sun 17th Aug
"Alphabet Soup"

--KBS DIPS PULL-UPS RUN
A. 21 - 15 - 12 - 200m
B. 15 - 12 - 9 - 200m
C. 12 - 9 - 6 - 200m
D. 9 - 6 - 3 - 200m
E. 6 - 3 - 21 - 200m
F. 3 - 21 - 15 - 200m
G. 21 - 15 - 12 - 200m
H. 15 - 12 - 9 - 200m

At the beginning of April this workout was called "Nemisis" and stopped at round "F".
We started today with the same workout but whilst they were out running we calculated that they were going to fly through the workout.
We added two more rounds and the times were similar to April with 25% extra. Well done everyone!

Saturday saw the first Brazilian Jiu Jitsu class with Marcos Nardini. A good turn out spent almost an hour and half "rolling" - the term for practising. Each member rotated and rolled with other members an Marcos. BJJ is available at BasixGym on Wednesday, Saturday and Sunday. One on one sessions can also be booked with Marcos.

W.O.D. Sat 16th Aug
"Esmeralda's Revenge"

Row 400m

Left Arm SA Snatch 20reps
60 seconds "Plank"
Right Arm SA Snatch 20reps

Row 800m
Right Arm SA Kettlebell Swing
60 seconds "Plank"

Left Arm SA Kettlebell Swing

Row 600m
Shoulder Press 20reps
60 seconds "Plank"

Wallball shots 20reps

Why choose BasixGym?

Having now been open for over six months and crossed the magic hurdle of the first one hundred members, it seemed as good a time as any to stop and reflect why customers choose CrossFit Scotland @ BasixGym and more importantly, why they stayed with us. After all they are not tied into a contract like every other gym/health club and also the workouts could be described as more intense than in other facilities.

The best way I can find to describe why BasixGym works is to compare it to Google. Yes, I know a search engine is not a gym, but wait and I will explain. Nearly everyone that is connected to the web tends to use Google. The percentages are so high that you have to question why other search engines exist. The first impression of Google is their simply interface. The initial screen is uncluttered and none of your time is taken uop by fancy graphics and complex displays. It is very simple. A CrossFit workout is very similar. In fact, some of the best workouts are those that are the simplest. A CrossFit gym is not cluttered with fancy electronic equipment and television screens. BasixGym, as the name suggests, is a basic facility. Like Google though, it does what you ask of it.

Okay, so we all appreciated the simpleness of the Google interface, but what is more important than that is that when we search for what we are looking for, Google provides results. If it didn't, you would not use it again. It may be one thing to present an easy to use interface but if when you search for what your looking for, you do not find it, you would not return. Any Gym is like that. Fail to provide what the member is looking for and they won't come back. At Basix, and bearing in mind there is no contract, our members keep coming back. We work them hard and through positive encouragement help them to achieve to a level that most did not think possible. In other words, we provide results - just like Google.

So, six months done the line from opening, I am pleased to announce that our members are finding what they are looking for and more. Google works and CrossFit works.

I like to think that CrossFit is to fitness what Google is to search engines!

W.O.D. Fri 15th Aug

"Raising Amy"

Male 250m Female 200m row
Bear Complex - Power Clean, Thruster, Back Squat - 7 reps
20 box jumps

5 rounds for time

Only the "coolest cats" do CrossFit
(Neil did say that the "kip"
was alright but could be better)

Just a quick congrats to Barry Ross and his wife Helen,
who gave birth to the newest Ross family member - Amy - yesterday.

W.O.D. Thu 14th Aug
"Team relay"
Courtesy of CrossFit Santa Cruz

21 - 18 - 15 - 12 - 9 - 6 - 3

A: Box Jump
B: Jumping Pull Up
A: Kettlebell swing
B: Burpee
A: Push Up
B: Lunge

Only one athlete works at a time. Partner A does 21 Box jumps,
then Partner B does 21 Jumping Pull ups,
then Partner A does 21 Kettlebell swings..
When Partner B finishes the lunges, that athlete proceeds immediately
to 18 Box jumps and becomes Partner A.
The new Partner B then does 18 jumping pull ups...