2014 – Why #BOBSGARAGE

I woke up this morning and I am just unbelievably excited for whats to come this year! Its been one hell of a ride so far. Having fun and doing something amazing that creates so much positivity and change to peoples lives gives you great job satisfaction and drive! Here is for more of the same in 2014!

 

Listen I know there’s a few places to choose from to train in Edinburgh and for all those looking to get started on their journey into CrossFit the choice is sometimes hard! Come join me and the team at the garage your going to have a lot of fun, get pushed further outside your comfort zone then you ever thought possible. You will train in a small close nit group classes are never bigger than 7! Your going to learn how to clean and snatch, learn how to train with kettlebells and all sorts of strength and conditioning equipment ranging from sleds to sandbags and your going to get to know the barbell very well!  Its quite frankly going to rock your world!

 

Don’t be thinking that your not fit enough to get started either! There is a 4 stage process to gently ease you into training with us! It starts with your initiation where you will get introduced how to back squat, how we warm up and assess your movement patterns! after that there are 3 inductions to complete! They will cover the deadlift, kettlebell swing, and clean, if your mobility does not allow you to get into the positions needed to do these compound movements then we will take these sessions as time to increase your mobility to so that you can start to practice these maybe in a scaled capacity.

 

Once you have completed your inductions you will be let loose into our community, have no fear that you will get lost in the crowd as we are a small tightly nit group and I will ensure that each and every workout is suitably scaled to help you gradually develop yourself into a fully operational athlete!

 

29th December – 4th Jan 2014

Saturday 28th Initiations happening at 11am For all those
wanting to begin their journey into crossfit! Inductions at Sat
9am. Crossfit class at 10am Sunday 29th 10am induction (If you have
come on Saturday for you initiation or induction then you need to
wait till next week till your next class) Catch up from last week
Monday 30th Crossfit total Tuesday 31st Murph Wednesday 1st 3rounds
10 cleans 50/30 20 burpees 400m run Thorsday 2nd 5×5 front squats 5
rounds 12 Wallballs 16 Kettlebell swings 8 Pull-ups (strict) Friday
3rd Elizabeth Saturday 4th 10rounds 12 burpees 12 pullups 9pm
inductions 11am initiations Sunday 5th Induction 10am If you have
come on Saturday for you initiation or induction then you need to
wait till next week till your next class 11am crossfit
class

Christmas week Programme

Monday
5×5 squats

Wod partner workout
Only one person can work at a time
2rounds
20 Thrusters
30 pullups
40 pressups
50 burpees

Tuesday
– manmaker Tuesday
100 manmakers done in teams of 2

Wednesday
The Seven
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Thursday
5×1 clean

10min amrap

One person is completing the sequence once while the other person does as many burpees as they can.

Left arm
3 Single arm swings
2 cleans
1 snatch
Right arm
3 single swings
2 cleans
1 snatch

Friday
Again you go i go. Only one person working at a time.
2 rounds
20 Pullups
50 Burpees
100m Sled push 100/60

Saturday
Snatch
5×1

Workout
4rounds
8 Rope climbs
12 Handstand pressups
400m run with 20kg plate together (done as a team)

Sunday
Catch up…

Training 16/12/13-22/12/13

Monday
3sets:
10 Ring rows + 10 pull-ups

Floor press
3-2-1-1-1-1-1

Wod
2mins on 30 off x 4
8 Kettlebell swing 24/16
2 Burpee pullup

Tuesday
5×5 monkey bar pullups
Clean pulls 4×3 reps

Bench mark girl:
Grace

Wed
5×5 monkey bar pullups
Back squat 3-2-1-1-1-1-1
In the whole front squats 70%
3x4sets
Courtesy of Mikes Gym

Wod
3rounds
10 deadlifts 70%
12 toes to bar
Bar over burpees 12reps

Thursday

Push jerk 3-2-1-1-1-1-1

Wod
3rounds
21 Kettlebell swing
50 Pressups
400m run

Friday
OHS 3-2-1-1-1-1-1

Partner wod
4 rounds
Hang cleans 24reps
200m plate run together
Only one partner working at a time

Saturday
Hero wod coffee
Sun
Catch up

9/12/13-15/12/13

Hey guys here is the programme for next week. I need at least 3 others for the Kettlebell seminar on the 18th with Si and Raymond. It will be an excellent opportunity to develop your kettlebell swing and other movements we use with the kettlebell for CrossFit! Cost is £25 timings 6pm to back of 8.  There will be only 1 crossfit Class that night at 5-6pm.

Still space on the Andy Mckenzie Seminar on the 25th-26th January. If you know of anyone that is looking to increase their strength and performance as an athlete and is really serious about developing this is for them or any PT’s or coaches that wish to learn from Andys vast knowledge and experience please pass it onto them.

Oh and there are still 10 exclusive gift vouchers for you buy for your friends and loved ones. No better gift at christmas then the gift of CrossFit. £39 covers one initiation, 3 inductions and 1 crossfit class.

Emphasis on Pullups this week, cleans, snatch pulls, prowler group session on Tuesday night for conditioning, 5×5 backsquat, muscleup progressions, hero wod Willy on Saturday since you guys have been so good! Some strict pressing in their, some thrusters, some burpees one interval session on thursday. Any questions please don’t hesitate to ask me!

Next week I am moving Tuesdays CrossFit taster class (initiations) to Saturday 11am all inductions will be done on Saturday at 8am and spaced out over 3 weeks because most of your guys are sore for like 10days anyway after those sessions.

Friday night at 1930 is now a CrossFit class, scrapping weightlifting class on sat at 11am and mobility class at 10am on sunday just going to put an emphasis on you coming in half an hour early to mobilise and staying half and hour after to mobilise.

Monday

5sets of 5different pullups

Plyometric warmup

Back squat 5×5

4rounds

8 x Hang power cleans 50/30kg

10 Knees 2 Elbows

400m run

Tuesday

Strict Press 4sets of 3 reps

Bent over row 4sets of 6reps

(Make sure to set scapula in its position before each row)

A wee video on Horizontal pulls from Barbell Shrugged Technique Wod With Doug Larson:

Wod

Team Prowler workout

Push-Drag-Push/Drag-Push/sprint/Push/-Push/sprint/Drag

Wednesday

4x 8reps pull-ups

1rm on 3 position clean

example of a 3 position clean from Catalyst Athletics Brian (ground, below the knee and take off)

Bent over rows 3-3-3-3

Then

3min on 1min off x5

3 clean

6 Toes 2 Bar

9 box jumps

Thursday

Muscle Up progressions

Seated, kneeling, pistol, holds

Wod

3rounds

15  Thrusters

10 Ring Dips

200m run

Friday

5×5 pullups 5different ways on monkey bars

Snatch pulls 70% 4sets of  4reps

Wod

5rounds

6 Clean

3 wall walks

9  burpees

Saturday

Willy

Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood

Sunday

Catch up from the week