Tuesday 10th August

Took a trip to Clan CrossFit in Glasgow today for a visit to see what the place is like, meet the owners and have a play with their equipment.

They are still doing a lot of construction work on changing rooms, toilets, showers etc and are still waiting for lots of kit such as the monkey bars and squat stands but the bars and bumpers were there and the workout programmed for the day was Grace - 30 clean and jerk x 30 reps with 60kg...one of my favourites

Got a PB of 3mins 41secs

Then i made use of the bumpers and did some power cleans

80kg x 2
90kg x 2
100kg x 1
100kg x 1
110kg x f
110kg x f

Then a couple of the guys were going to do the bleep test so I jumped in on that but ankle was sore so stopped just short of level 7

A good day and it is going to be a very impressive CrossFit box.

Wednesday 16th June

Deadlifts

90kg x 5
105kg x 5
120kg x max = 12 ( up 2 reps on this weight from last time)

Shrugs 105kg x 10 reps x 3 sets

Kroc rows 42.5kg DB - 27r/18l ...grip fired



Metcon for tonight - "Grace"

30 x power clean and jerk 60kg

time 3mins 41secs

Monday 10th May

Monday

wanted something fast but heavy

Grace - 60kg clean and jerk x 30reps

3mins 56secs

think its a PB, found 3 other times - 2 from last year, 1 from 2008 - beat them all

WOD CF.com

Wednesday

10km run - 55mins 03secs

even more sweaty that yesterday

then later

Grace in 5mins 47secs