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...