Just a quick update on the nutrition seminar. The Saturday one (focusing on health and wellbeing) will be held at hunter house @ 1:30pm and the Sunday one (focusing on performance) will be held at CFEK @ 1pm.
WODs for this week….
Monday
A) 10-10-10-10-tng power cleans
B) AMRAP in 3 minutes
3 Power Cleans (61/43 )
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Tuesday
A) 5×5 Front Squats
B) 3×12 split squats @ 50-60% of 5×5
C) In pairs – Max DB snatch in 8 minutes (22.5/15) (30 seconds switches)
Wednesday
A) 5 x max effort strict HSPU
B) EMOM 10min 25% c2b (3 negative pull ups)
C) EMOM 10min – 40 Double unders remaining time: max feet together burpees
Thursday
Deadlift 20-10-10-10 E4mom or less
4*12 barbell good mornings
4 x max double kb hold (24/16)
Friday
CrossFit Open 14.5 repeat
RX
21-18-15-12-9-6-3 reps for time of:
Thrusters (43/30)
Bar facing Burpees (Two foot jump in and out)
Scaled
21-18-15-12-9-6-3 reps for time of:
Thrusters (20/15)
Bar Facing Burpees (jump or step up/down)
Saturday
Sweat
AMRAP 35
20 cal row
20 db fr lunges(stationary(22.5/15))
20 burpee box jumps
40 double unders
Strength
A) Overhead Squat 10-10-10
B) Front Squat 10-10-10
C) back squat 10-10-10
Sunday
This is a a hero WOD ran by our Friends at CrossFit Airdrie below you will find more information about it.
In Pairs For Time:
2km Row
100 Deadlifts @ Bodyweight
50 Thrusters (42.5/30kg)
1km Row
100 Overhead Touch Press Ups
50 Pull-ups
500m Row
100 Abmat Sit-ups
100 Wallball (20/14lbs)
From the owner of CrossFit Airdrie
Dear Scottish Crossfitters,
Last year, you may remember that we, at Crossfit Airdrie ran a hero wod in honour of a loss experienced by one of our members, Scott James Meenagh.
I had the Honour of being his partner last year.
We would be honoured if any of you, individually or if your box would joining us on Thursday in partaking of the below Wod.
This wod is an adaptation of how Scott and the guys trained pre the life changing incident.
Scott is currently in Oberried, Germany, competing at the second Paranordic World Cup of the season, with his sights firmly set on being the first sit-skier to represent GB at the Paralympic Winter Games in March this year.
25th January 2018 marks the 7th anniversary of the incident which changed his life forever.
Below is just a snapshot of his story and by way of supporting Scott on this day a very special Hero WOD will be run.
The incident in January 2011 cost Private Martin Bell GM his life. He was killed whilst serving with the 2nd battalion The Parachute Regiment whilst on operations in Helmand Province Afghanistan.
Pte Martin Bell GM was fatally wounded when he stepped on an Improvised Explosive Device whilst extracting Scott Meenagh on a stretcher. He had already risked his own life to get to Scott and help him deal with his catastrophic injuries and in doing so surely saved his life.
For his actions that day Martin received the George Medal for bravery but paid the ultimate sacrifice. Scott has been able to come home and love his life thanks to his bravery and to mark this significant event; we are planning our very own ‘Hero WOD’ again in his memory, which Scott has composed.
Last year saw a fantastic turn out and team effort, spread the positive vibes, find a new level and make it a special day. This session is about team work and positivity. Working together and working hard.
We would love you to get involved with a smile and make the day worth remembering. Rest in Peace Airborne.
