Weekly WODs
Monday 6th of Jan to Sunday 12th of
Announcements and Messages
We’ve put out quite a lot of info across the last week, so we’ve copied a few things below just in case you’ve missed anything!
CrossFit East Kilbride will officially become Base Fitness & CrossFit in 2020! It’s been a long time coming but we are very excited to officially launch under our new name. As of this week, we’ll be going live with our new email info@basefitness.co Note, “.co” is intentional and will be the same on our website, so don’t feel you are missing out by missing out the “m”. Our info@crossfiteastkilbride.com email will still be active, so know that we’ll keep an eye on you from both accounts for the time being. Our new website should hopefully be going live this week as well!
Timetable changes – We hope you managed to read our email that went out on Saturday this week, but if you didn’t go back and give it a read. When booking into classes this week you’ll notice a few changes so yesterday’s email explains all! Keep an eye on our socials as we’ll be releasing a few example workouts that you can look out for.
Fundamentals offer for Friends and Family – note that our course starting this week is now full, but we still have 1-2 spots left on our induction course taking place on the 21st/22nd January – get in touch if you have friends that would like to join in.
Nutrition Coaching in 2020 – Last week we announced that our Group nutrition program will be kicking off with Tanika! More information will be going out this week, however for planning purposes, the program itself will be starting on Sunday 17th January, so if you are still interested in joining you have time. Why not invest in yourself this year and finally make the change to the nutrition habits that have been holding you back.
Email info@basefitness.co to find out more.
Beyond Training
Recipe of the Week – Buddha Bowls by tasty
This week we’re taking a twist and moving back to an easy recipe you can use for meal prep. Named a Buddha bowl, these are best known within vegan/vegetarian circles. I love them as they combine fresh healthy ingredients and look as good as they are to eat! This particular recipe makes use of tofu, but it can be easily swapped for your preferred protein source (chicken, fish, etc). Give it a try for lunch this week and let us know what you think.
https://tasty.co/recipe/protein-packed-buddha-bowl
Post your finished dish to insta and tag @crossfiteastkilbride to let us know if you’ve enjoyed it!
Weekly Workouts
Base CrossFit
Monday
A)
Find Max effort Strict Pull ups or Max set of ring rows
Then
3 x 25%
or
Max Ring row – feet supported by 20kg plate
B)
Big sweat
20 Minute AMRAP
20 Wall Balls 20 / 14
20 Box Jump Over 20 / 16
20 KB Swings 24 / 16
20 Burpees
Tuesday
A)
15 Mins Establish
1 Power Clean +
1 Hang Power clean
B)
12 minutes
1 min on / 1 min off
8 Power Clean
8 Hang power clean
Remaining time:
Double unders
Wednesday
A)
In 5 minutes as far as possible
2, 4 , 6 , 8 , 10………
TTB Unbroken – Goal is to test UB TTB capacity
B)
15 min AMRAP
Erg Kcals 16/14
20 alternating V-sits
DB snatch 20 reps
Thursday
A)
Back squat
Build to heavy 8
15 minutes
B)
4 rounds for time:
1:1 rest ratio
25 / 20 Bike
20 Goblet squats
8 Slam Balls over shoulder
Friday
2 rounds of:
4 min AMRAP
8 Hang Power Snatch 35 – 25
6 Burpees over bar
Rest 2 minutes
4 AMRAP
8 DB Thrusters 22.5 / 15
6 Kipping Pull ups
Rest 2 minutes
Saturday
In pairs
30 minutes AMRAP
8 Push press 60 / 40
12 KB swings
16 Kcals
add 4 reps to each movement after each full round.
Base Strength
Monday
Strength
Back Squat
10 – 10 – 10 – 10 tempo
Accessory
3 sets: 12 reps each leg
Back Leg DB Split leg lunges –
DB Dimmel DL – 20 reps –
Finisher
4 rounds of:
20 Jump squats
30 second wall sit
Friday
Strength
Deadlifts
10 – 10 – 10
Strength WOD
20 – 2
DB alt Strict press
BB Back rack lunges
Press ups
Weighted sit ups
Sunday
Repeat Friday’s Strength class
Base Conditioning
Tuesday
4 Rounds
1-min max ski
1-min max air squats
1-min max run
1-min sit ups
1-min rest
Wednesday
2.5 km Row
Rest 2mins
2.5km Ski
Rest 2mins
2km Bike
Sunday
Repeat Wednesday conditioning
