Training 20-24 Jan


Push Jerk


Pullups 4 x ME

13.2 open workout

10 min AMRAP

5 shoulder to overhead 115lbs/75lbs

10 deadlifts 115lbs/75lbs

15 box jumps


hang snatch 5×3

snatch pulls 4×2

4rounds for time

9 power snatch 60/25

12 bar over burpees

400m run


5×3 pause back squats

13.3 open workout

amrap 12

150 wallballs

90 double unders

30 muscleups


hang clean 5×3

clean pulls 4×2


7min amrap


3 clean and jerk 135lb/95lb

3 toes to bar

6,9,12,15,18 etc


Muscle up progressions


50 american swings

200m run

40 goblet squats

200m run

30 burpee box jumps

200m run

20 pullups

200m run

Saturday and sunday – Gym is closed as we have Andy Mckenzie hosting his seminar! still spaces left.

Come to the dark side Luke!



Join us and get strong!

Olympic lifting session
to practice your lifting will be on Sat 12-1pm.

CrossFit Taster Class – Saturday 11am

Inductions Saturday 9am or Sunday 10am

Supplemental work:

Mobility- Anyone got any specific problems otherwise focus on your hips this week opening them up keeping the chest up when you squat, clean and snatch,

Reverse Hyperextensions! You all been introduced to these now! If you havnt let me know and I will show you.

Everyone knows to do some sort of horizontal pull everytime they come in now!

 Face pulls

Iron Scap drills (I will explain later)

Single arm kettlebell rows

Double arm kettlebell rows

Bent over barbell rows

Ring rows

Pendley rows

Pullups keep at them. Practice your kipping swing too it will help you with your toes to bar and knees to elbow.

Monkey bar pull ups 5×5

Ring pull ups

Scap pull ups

Kipping progressions

Weighted pull ups vary rep ranges

weighted less than 5reps. 8-10reps 3sets 12-15reps 3sets 20-30 reps 3sets.




High Hang Snatch work up to a heavy single

Do not go to failure, if your are missing every rep then you are practicing failing a lift which is not good. Focus on technique, footwork, finish, and getting yourself under the bar fast.


2min AMRAP with 3mins rest

12 Chest to bar pull-ups

In the remaining time do as many thrusters as you can.

It is important that you pick a weight that you can keep moving



Split jerk 2-2-2-2-2-

I want to see a particular emphasis on the jerk recovery here, on the jerk think about taking a big breath in before the dip drive and breaking the glass with your chest.

EMOTM for as long as possible

5thrusters 35/20


5 burpees



back squat



8 Thrusters

20 double unders


6sets of ME pull-ups

Bent over rows 4sets of 6reps


15 overhead squats 50/30

400m run


High hang cleans work up to a heavy single, again don’t practice failing the lift go with a weight that is moderate in weight and focus on technique.

1000m run

50  Over head kettlebell swing

40 Box jumps

30 goblet squats

10 wall walks

1000m run

Main site wod scaled

2000m run

9 power snatches at 40kg

1000m run

15 power snatches

500m run

21 power snatches


Catch up wod
from the week…

I know Kung Fu This, as we say, is the first day of your training of this year and it’s so exciting! We have lots to do!

Primary focus for the next three months is to make sure you all have a solid grounding in the clean and snatch, can string together at least five strict pull ups and have really good mobility and stability! I am placing a high emphasis on supplementary work for pull ups, reverse hypers and horizontal pulls.  Most people need to develop a stronger, more stable lower back as well as increase the mobility of the hips to stop anterior tilt when squatting or doing cleans or snatches!

The annual countdown to the CrossFit Open is now upon us so make sure you are in half an hour before class to get your mobility and supplemental work done!  For those that can’t clean and snatch due to restriction and injuries you are coming back from, please don’t let this put you off coming to class as I will give you a substitute exercise that will mean you can still take part in the training!
Remember this training is inclusive and completely scalable! Do not think that you have to get fit before starting here! We can scale it down to your level and take it nice and slow.

Other points

Olympic lifting session
to practice your lifting will be on Sat 12-1pm.

Initiations – Saturday 11am

Inductions – Saturday 9am or Sunday 10am

Depending on your skill and ability you will most likely need a weeks’ rest between each session.

Ok here is next weeks’ programming…

Supplemental work:

Mobility- let me know what is tight or impinging you and I will give you some pointers on where to start with your mobility.

30 reverse hyperextensions use a box and 3 20kg plates and an ab mat.

a type of horizontal pull can either be:

Face pulls

Iron Scap drills (I will explain later)

Single arm kettlebell rows

Double arm kettlebell rows

Bent over barbell rows

Ring rows

Pendley rows

Once the Glute Ham Developer (GHD) arrives we will also be doing hip extensions, back extensions, hip and back extension and the ghd sit up. These will not be in wods FYI…

As well as this, try to get some pull up volume in at least three times a week:

Monkey bar pull ups 5×5

Ring pull ups

Scap pull ups

Kipping progressions

Weighted pull ups vary rep ranges

weighted less than 5reps. 8-10reps 3sets 12-15reps 3sets 20-30 reps 3sets.

Let’s start cleaning up what we eat too guys. Nay too many bevvies during the week, cut the sugar out and processed carbs… make sure you’re eating lots of green leafy veg. If you haven’t tried kale yet, what the hell have you been doing? If you’re not too sure where to start – make small changes first. Start with the basics, alcohol, sugar, and obviously any smoking. I like a high protein, high fat breakfast, I also like to cut out all grains, that’s bread, pasta, any processed food – no ready meals. Get your breakfast sorted first with my favourite; bacon, eggs, and some kale. Do it as a frittata or eat it raw, or as a juice. Add some butternut squash if your training volume is high but if you’re overweight, save the carbs til after midday and after your workout.  Get the good fats in, coconut oil, grassfed butter, dripping, ghee, double milk, double cream, but try not to go too heavy on the dairy.  Supplements, omega
3’s and Magnesium, and Vit D from Purepharma, a good recovery shake is a must if you’re serious about increasing your performance. I like kinetica and some creatine from genetic supplements.

If you’re really serious you could take a note of a weeks’ food intake and we could have fun adjusting and optimising it!

Snatch work on hitting positions and work up to a light to moderate weight.

Snatch pulls with explosive finish.

4×2 reps then

30secs on 90 off x4 wallballs



push press 3-3-3-3-3-3


5 rounds for time:

8 chest to bar pullups

10 burpees

400m run


back squat


15min amrap

10 russian kettlebell swings 40/20

10 toes to bar

10 burpees



100 double unders

50 press ups

40pull ups

20 power snatches 40/25

10 hang power cleans 40/25


clean work up to a light to moderate weight focusing on the finish and fast elbows.

clean pulls



overhead squats 60/40


Pistol progressions


4 Chest 2 bar pull ups odd minute

9 burpees even minutes


Catch up wod
from the week…

So there it is the start of your training for 2014. I am absolutely psyched to get started and help you not only become stronger, but be a better athlete, be it for CrossFit or for your specific sport! For those that are willing to put the work in and commit their time and money I will help you change your life more than you could ever imagine.    I know Kung Fu….

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

Christmas week Programme

5×5 squats

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

– manmaker Tuesday
100 manmakers done in teams of 2

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

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

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


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

Catch up…

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

10 Ring rows + 10 pull-ups

Floor press

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

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

Bench mark girl:

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

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


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

21 Kettlebell swing
50 Pressups
400m run

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

Hero wod coffee
Catch up


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.


5sets of 5different pullups

Plyometric warmup

Back squat 5×5


8 x Hang power cleans 50/30kg

10 Knees 2 Elbows

400m run


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:


Team Prowler workout



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


3min on 1min off x5

3 clean

6 Toes 2 Bar

9 box jumps


Muscle Up progressions

Seated, kneeling, pistol, holds



15  Thrusters

10 Ring Dips

200m run


5×5 pullups 5different ways on monkey bars

Snatch pulls 70% 4sets of  4reps



6 Clean

3 wall walks

9  burpees



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


Catch up from the week

December Week 1 – Commitment – Sacrifice – Faith

The first week of programming for December and my thoughts for the week, I think about this topic quite alot, by coming to the garage and training here, you are sacrificing your time and money, and I know that I am constantly competing against other priorities in your life for these things.

Getting you to commit to training at the garage and realise that the one hour you spend here could potentially be life changing is one of the most important things I have to do every day.  I have a strong vision for  #bobsgarage and I want to make a realistic positive difference to as many peoples lives as I can reach.

Commitment is often closely interlinked with trust which I am working my ass of to gain from you guys right from the moment I meet you! I will never forget that it takes a life time to gain and a moment to destroy. My old headmaster taught me that… Anyway I’m getting off track. What I wanted to say was that I know that most of you will come in to CrossFit with maybe patchy weight training or lots of running and the weights is mainly circuits. What I am asking of you is to take the leap of faith in the program, you may not know quite what CrossFit is at the start of your journey, you may not even know that your journey has started! But it has, as soon as you step into my garage I am planning your journey looking at what you need to improve, develop and work on so that you can master the movements and turn you into a Firebreather!

So the faith part is you consciously committing to the program maybe once a week to start (it may take up to 10days to recover from each workout at the start), then slowly build to two classes then 3 classes a week and so on. Now when your doing this what we have to be wary of is overlap, this is for all you runners out there or bootcampers. If your doing 3 different programs at the same time and not adequately recovering then you wont get the maximum results from the program and may even get injured. This is not to say that doing CrossFit can’t be used as a supplement for your specific sport but if you wish to be good at CrossFit then you do need to put the work in build your strength base and develop yourself as an all round athlete.

Ok I’m sorry if I have gone on too long but I’m feeling fired up!

Points to note:

10 Exclusive gift vouchers available includes (initiation, 3x induction classes, 1x crossfit class) cost is £39 pick up from gym only.

Kettlebell Seminar with CrossFit Fife 18th December, 6-9pm only crossfit class will be 5-6pm in evening. Go through all the main kettlebell movements a sweet workout, and meet some really cool guys from Fife. Cost is £25 and there will only be 7 spaces available.

Reasons to go to the Kettlebell seminar: get to refine your kettlebell swing, clean+press, snatch, Turkish Getup and maybe a few others will help build a strong foundation in your kettlebell skills which is important as we use the kettlebell alot in workouts! Oh and you will get a good beasting at the end and meet some OG CrossFitters (Si and Ray)

Andy Mckenzie Strength & Performance Seminar – Quite simply if your serious about developing yourself as a CrossFit Athlete then you will get your ass on this weekend. Invest in your training and it will repay you in so many ways! 10% off if you have a ID tshirt and you can pay 50% before christmas to secure your place and 50% in January. Small group in Andy’s presence with lots of opportunity to ask him everything you want and gain as much as possible from this fantastic weekend!


Run 200m


25 Overhead kettlebell swings 16/20kg

15 burpees

200m run

Rest 10mins x 3 – time to aim for sub 3.30



Snatch high hang 3-3-3-3-3



Pull-ups (strict) chest to bar


Front Squats

3RM then 4sets at 90%


1min on 30 secs off

Burpees x 3

Kettlebell swings Russian x3


Handstand Gymnastic Strength

3x 2 wallwalks

Hand stand holds 30secs on 20secs off x3

Negatives 5×3

Full handstand press-ups on wall 3 x ME

Or on a box 3xME

4 rounds for time with a partner:

Thrusters AMRAP while partner completes FW

Farmers walks 200m 40/32kg


Bench Mark girl

·        Fran

      Rounds 21-15-9 reps


      Pullups (Kipped)



1rm Snatch

15min amrap

Run 400m

Max press-ups

Score is max press-ups run = 1 reps


Catch up – one of the workouts from the week that you havnt done (Coaches choice)




Training Programme Friday 22nd to 1st December

Here is the training programmed from today to the 1st December. I wanted to get a head start so you could all book in nice and early. Thursday 1930 class is always quite busy so book asap if you want that spot, same for Tuesday nights at 1930. The details for the strength seminar have also been finalized this week and web page created.

Favourite mobility video this week courtesy of my pal Tom Wright – Check him out he has a sick physique. Its the De Francos Limber 11

As always if there is anything that you can’t do because of injury or impingement due to lack of mobility then I will try to work around this as much as possible!


22/11/13 Friday

Back squat – 5RM then 4sets of 5 at 90%


700m run

then 3rounds for time of ( 12 box jumps, 21 kettlebell swings 24kg/16kg)

700m run

23/11/13 Saturday

– Clean positions

Clean and Jerk  1RM

met-con – Grace 30 ground to overhead for time (Girl workout)

Weightlifting Class

Snatch – Positions and heavy single

24/11/13  Sunday

Mobility – Hips

Turkish getup practice

– 21-15-9

cleans 60/45


25/11/13 Monday

Chest to bar pullups 4 Max effort attemps

ring lockout holds 8 Max effort attempts

3rounds for time:

8 Cleans, 12 front squats, 4 push jerk 60/45kg


26/11/13 Tuesday

Snatch Balance


2min on 1min off for 21minutes

15 burpee pullups, 15 american kettlebell swings (amrap in the 2mins)


27/11/13 Wednesday

Deadlifts 1-1-1-1-1-1

4rounds for time:

10 thrusters, 16 jumping lunges, 400m run


28/11/13 Thursday

3RM Back squat, then 4sets at 90% of 3reps.

5 rounds for time

in pairs one does plate run continuously while the other completes their round.

200m plate run : 6 strict pullups (Beginner) 8 Pullups Intermediate 12 pullups advanced, 8 Burpee box jumps


29/11/13 Friday

Push Jerk 1-1-1-1-1-1



Knees to Elbows


30/11/13 Saturday


mobility – hips, quad smash, calf, ankle,

skill and agility warmup, junkyard dog, burgener warmup, skill transfer warmup,

Snatch position work taking snatches from high hang, take off and the ground, focusing on technique over weight

1min on 1min off for 15mins

4 wallballs, 8 burpees amrap


01/12/13 Sunday


Quad smashing and general barbell rolling out.

Catch up workout from the week. Coaches choice. Will be something you havn’t done!

Programming from Friday!