Sunday, 31 August 2008

Fight Gone Team

W.O.D. Sun 31st Aug
"Fight Gone Team"
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.

Saturday, 30 August 2008

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.

Friday, 29 August 2008

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

Thursday, 28 August 2008

W.O.D. Thu 28th Aug
"The agony without the extascy"
Kettlebell Swing
Box Jump
Dumbbell Hang Power Clean
either: 20 reps, 16 reps ,10 reps of each
for twenty minutes

Wednesday, 27 August 2008

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

Tuesday, 26 August 2008

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

Monday, 25 August 2008

W.O.D. Mon 25th Aug
7 x 3 reps building weight each time

Sunday, 24 August 2008

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)

Friday, 22 August 2008

W.O.D. Fri 22nd Aug
"Thanks very much Barry"
50 Air squats
200m run
15 power snatches
200m run
rounds in 20 mins

Thursday, 21 August 2008

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

Wednesday, 20 August 2008

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

Tuesday, 19 August 2008

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

Max reps bench press
followed by
Max reps pull-ups

five rounds

Monday, 18 August 2008

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

Sunday, 17 August 2008

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

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, 16 August 2008

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

Friday, 15 August 2008

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

Thursday, 14 August 2008

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...

Wednesday, 13 August 2008

A warm welcome to Marcos Nardini.
Marcos, a Black Belt in Brazilian Jiu jitsu, has joined
us to take classes on a Tuesday, Wednesday and Thursday night.
His website can be found here:

He will also be taking Jiujitsu classes on a Wednesday eving at 8:30 pm
and on Saturday and Sunday from 2:00 pm until 4:00pm. W.O.D. Wed 13th Aug
"Ah! Stop moaning - 3,2,1 go!"

3 times 1000 m row (six min recovery)
42 members completed this workout
Well done everyone

Tuesday, 12 August 2008

W.O.D. Tue 12th Aug
" S B T P "

Round 1
Sit-ups 20 reps
Back ext 20 reps
Thrusters 30 reps
Pull-ups 10 reps

Round 2
Sit-ups 30 reps
Back ext 30 reps
Thrusters 20 reps
Pull-ups 20 reps

Round 3
Sit-ups 40 reps
Back ext 40 reps
Thrusters 10 reps
Pull-ups 10 reps

for time

Monday, 11 August 2008

W.O.D. Sun & Mon 10th & 11th Aug
"Extended Helen"

Row 400m
Kettlebell Swing 21 reps
Pull-ups 12 reps
Box Jumps 21 reps
for rounds in twenty minutes

Saturday, 9 August 2008

The inaugural Basix Complete was held today
at BasixGym. Neil, Kevin, Sammy, Ellie, Deborah
and Megan all took part and boy did they work hard.
Basix Complete has been set up by Ron and Neil
to provide their members, and of course any member of the
CrossFit community with an extra challenge.

For the inaugural Complete, Ron took the "Named WODs" (thanks to CrossFit for allowing us to use individual workouts) and extracted the individual disciplines. Eighteen were found that could be put into a workable order.
37 reps of each exercise meant that the total would be 666 - making it fall in with
the concept of Basix Complete to be a real "beast" of a workout, and what a beast it was.
With times around the 50 minute mark, the initial six gave everything they had and produced one hell of a workout - respect to you all. Below, Sammy Hill can be seen driving the bar
above his head on about round fourteen.
If you, like the rest of our members, are slightly deranged and would like to try a Basix Complete, it is our intention to present a fresh challenge each month and the most improved member will be presented with a trophy. We've already got the next one planned, which will be towards the end of September - so watch this space.
Deadlift 37 reps
Power Clean 37 reps
Dips 37 reps
Thruster 37 reps
Pull-ups 37 reps
Clean & Push Press 37 reps
Run 370m
Kettlebell Swing 37 reps
Snatch 37 reps
Row 37 cal
Wall Ball Shot 37 reps
Bench Press 37 reps
Sit-ups 37 reps
Shoulder Press 37 reps
Overhead Squat 37 reps
Box Jump 37 reps
Sumo Deadlift High Pull 37 reps
Push Press 37 reps
666 reps in total
Start with 50 kg for deadlift and strip 10kg off,
then remove a further 10kg. 9kg wallball and 20kg
kettlebell for KBS and SDHP.
W.O.D. Sat 9th Aug
"Thirty thirty"

Ten round of:
30 seconds box jump, 30 seconds push press, 60 second rest

The exercises changed every round and included;
box jump
air squat
kettlebell swing
shoulder press

Friday, 8 August 2008

Last Saturaday saw one our members, JD Scott
win his first Muay Thai fight at Johnstone Town Hall.
Well done JD, good work.
W.O.D. Fri 8th of the 8th of the 8th
"Dating Miss Sage -Beijing Stlye"

Row 888m
Then 8 rounds of:
Power Snatch 8 reps
Pull-ups 8 reps
DB Thrusters 8 reps

"Have a lucky workout"

Thursday, 7 August 2008

W.O.D. Thu 7th Aug
courtesy of Crossfit Atlanta

Row 1000 m
Power Clean 21 reps
Push-ups 21 reps

Row 750 m
Power Clean 21 reps
Push-ups 21 reps

Row 1000 m
Power Clean 21 reps
Push-ups 21 reps

Wednesday, 6 August 2008

W.O.D. Wed 6th Aug
"Your in the army now!"

Dumbell Snatch Left Arm 21 reps
Dumbell Snatch Right Arm 21 reps
42 Pul-ups
Dumbell Snatch Left Arm 15 reps
Dumbell Snatch Right Arm 15 reps
30 Pul-ups
Dumbell Snatch Left Arm 9 reps
Dumbell Snatch Right Arm 9 reps
18 Pul-ups

Tuesday, 5 August 2008

Warm-up streches including "Burgener"
W.O.D. Tue 5th Aug
"Back Squats"

5 x 5 reps, 80% 1RM

Sunday, 3 August 2008

"Clint" was continued into Monday
Great workout

W.O.D. Sun 3rd Aug

Row 1000 m
Thrusters 21
Pull-ups 15

2 mins rest

Row 750m
Thrusters 18
Pull-ups 12

2 mins rest

Row 500m
Thrusters 15
Pull-ups 9

Barry & Tommy doing the "chair"
looks too easy!!!!!

John and Sandy rowing for the others.

W.O.D. Sat 2nd Aug
"Are we there yet?"
3 rounds of:
Row 450 m
Kettlebell Swing 21 reps
Push Press 21 reps
Wallball Shots 21 reps

Each person starts at a different station (minimum 4 required)
whilst waiting for the rowers to finish, the others must hold either:
"The Chair", "The Plank" or "Single leg Lunges"
until the rower/s finishes

30 seconds between reps
2 minutes between rounds

Friday, 1 August 2008

Barry Ross joined us at BasixGym

to take Friday morning classes ~

"Welcome Barry - enjoy the difference"

W.O.D. Fri 1st Aug
"San Diego Starter"

400m row/run/cross train
12 Deadlifts
21 Box Jumps
15 Push Press

rounds in 20 minutes
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