January 19, 2020

CrossFit Teens – it’s back!

Hopefully by now you have heard about the great news, our Teens program is back! Starting back officially on Tuesday 28th January, the new program will now run 2 x per week (yipee!), Tuesday’s at 4.15pm-5.05pm and Friday’s at 4-4.50pm. This time around, Coach Kyle will be taking the lead of the Teens program, working closely with them to develop their skills across each block of classes. Our first block will run across 6 weeks and the pricing will include access to both the Tuesday and Friday classes. The cost to take part is £90 for the 12 classes in this block.

The way the program is structured, spaces will be limited so please get in touch soon to reserve a space for those young ones interested. The classes will be open to those aged 12-16. Email info@basefitness.co to reserve a space, or find out more about the program. Spaces are open to all 12-16 year olds, including those whose parents may not be members at the gym.

Friday Open Gym

As a note, now that Teens classes are returning, Friday’s open gym will finish at 3.45pm to make way for the class. We appreciate your support in ensuring your training is finished promptly by this time each week.

Recipe of the Week – Lighter Lasagne –

Back to a batch cook favourite this week, we’re cooking Lasagne! Where this recipe calls for fresh egg lasagne sheets, another option would be to swap the pasta for Courgette which will help to reduce the carb content in the recipe.

To use for meal prep, cook this option on a Sunday to give you dinners for the week ahead. Save about three days worth for the fridge and the rest can be frozen quick and easy future lunches/dinners.

https://recipes.sainsburys.co.uk/recipes/main-courses/low-cal-lasagne

Post your finished dish to insta and tag @crossfiteastkilbride to let us know if you’ve enjoyed it!

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Weekly Workouts

Base CrossFit 

Monday 

A)
5 RFT
30 Wall Balls
20 Box Jumps
10 kipping CTB

B)
4 Rounds
Max effort Ring rows
SS
15 bent over flyes

Tuesday 

A) 
Build to heavy 3RM Hang Clean

B)
6min AMRAP
6 Power Clean
6 Hang Clean
6 STOH
Rest 2 Mins
4min AMRAP
3 Power Clean
3 Hang Clean
3 STOH

Wednesday 

A)
4 Sets
12-15 Incline Bench Press
SS
12-15 Bent over rows

B)
EMOM 20min
1- 1min ski
2- 15 DB push press
3- max hollow rocks
4-rest

Thursday 

A)
4 x 5 Snatch Deadlifts

B)
5 Rounds
2min on/ 1 min off
12 Hang power snatch (42.5/30)
12 burpees

Friday 

8 rounds for time

10 dumbbell hang clean + jerks 30/22.5
10 toes to bar

rest till 15:00

6 rounds for time

10 kettlebell swings 32/24
10 cal row
10 kcal bike

Saturday 

In Pairs

24min AMRAP
30 Clusters (42.5/30)
30 Kcals ski/row
30 FR Lunges
30 Kcals ski/row
30 back squats

Base Strength 

Monday 

Strength

Deadlift 
12- 12 – 12 –
5 second eccentric phase / explode up / start at a lighter weight and focus on execution / Rest 2 minutes in-between sets

Strength WOD: 
4 rounds for time of: 
DB Squats x 16 reps 
Standing DB Filly Press x 16 reps total 
12 / 9 kcal run / row on true form 

Finisher 
100 Barbell Good mornings 
(Rest when partner is going try to hit sets of 25 or more – only add weight if good form) 

Friday 

Strength 
Strict Press 
10 – 10 – 10 –
Controlled eccentric no bouncing / Keep the bar moving the whole 10 reps  key is to not hit failure, keep one rep in the tank at least )  Rest 2 minutes between sets

Strength WOD 
8 rounds of 90 seconds 90 sec off
8 / 6 kcal ski 
10 Press ups hand on 20kg plates 
Max DL Burpees with DB in remaining time

Finisher 
3 sets of: 
Max Isometric hold – target 45 seconds (hands on 20kg plates, lower so chest in line with plates and hold make sure tension is maintained) 
DB side bends x 15 each side 

Sunday 

Repeat Friday’s Strength class

Base Conditioning
 
Tuesday 

4 Rounds
1-min max Run
1-min Barbell Thrusters
1-min sit ups
1-min OH plate walking lunges
1-min rest

Wednesday 

A)
4 Rounds
2min on 1 min off Row
(Aim to be 1-3 seconds faster than 2.5km speed)

B)
12 Rounds
25 seconds on/ 35 off Run
(80-90%)

C)
6 Rounds
1min on 1min Off Ski
(Aim to be 2-5 seconds faster than 2.5km speed)

Sunday

Repeat Wednesday conditioning