January 26, 2020

Announcements and Messages

CrossFit Teens – it’s back!

For those of you who have signed your kids up to our CrossFit teens class (and those who haven’t!), just a friendly reminder that the first class starts back on Tuesday 28th at 4.15pm. We still have 3 spots left, so if you or your young one are interested, please email info@basefitness.co to find out more.

Exciting news!

Next week we are bringing back our “Bring a Friend” session for FREE! This is your chance to show your friends just what you’ve been up to and give them a chance to give our gym a try. Numbers will be limited to 20 total people per class. This means one space for you and one space for your friend. Please register at the link below (and send it to your pal so they can also register their space), so that you can get a space. The bring a friend session will be held in the main unit, with all other WODs on the day taking place in the Base Fitness Unit.

https://goteamup.com/p/1651873-base-fitness-crossfit/e/22552039-base-fitness-bring-a-friend-class/

Weekend Classes

We love seeing so many of you keen to train on weekends now that the holidays are behind us! One thing we would ask however, is that if you book in, you do your very best to make it OR, cancel out at your earliest possible convenience if you can’t make it. Over this weekend alone there were 6 late cancellation/no-shows which meant that others were missing out on their training spots. We know not everything can be prevented however we’d really appreciate your support with this.

Base Fitness & CrossFit Members Page on Facebook

As there are so many new faces in the gym at the moment, we just wanted to take a moment to remind you to request access to the “Base Fitness & CrossFit Members Page” on Facebook. This is a place for general chat, questions, announcements and more. If you are a current member at the gym, we’d encourage you to be a part of our Facebook Page to stay up to date of the latest information.

Recipe of the Week – Shrimp Pad Thai

During the week this week, I had a real craving for a flavourful Pad Thai dish – cue this weeks inspiration!

As shrimp isn’t a regular dish in our household, I swapped it out for Chicken (as it was on hand!) and also skipped the egg as I’m not a fan of scrambled egg myself – so substitute things as you feel necessary! For a quick and easy option, I used a stir-fry veg pack which had green onion/bean sprouts already prepped within it.

https://www.wellplated.com/healthy-shrimp-pad-thai/

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)
2 Sets – Wide grip pull ups
2 sets- Normal grip pull ups
2 sets- Chin Ups

B)
8 minute AMRAP
250m Row/ski
8 devils press (22.5/15)

Rest 2 mins

8 minute AMRAP
8 ring dips
16 PVC jumps

Tuesday

A)
5 sets x 3 reps Push jerk
With pause in catch

B)

30-20-10
Power Clean (60/40)
Front Squat
STOH (Shoulder to overhead)

Wednesday

EMOM 24 mins
1- 60 double unders
2-18/12 Bike
3- 10 TTB then Remaining time max DB snatch
4- Rest

Thursday

A) Back squat
5-5-3-3

B)
4 Rounds
40 Alt Lunges
20 Wall Balls
60 second trunk builder

Friday

10 minute AMRAP
6 Sandbag to shoulder
8 Single arm Push press

rest 3 minutes

10 mintue AMRAP
12 Single arm KB swing
12 Box Step overs

Saturday (in the base unit)

In pairs

25 minute AMRAP
80 Kcals Row
100 Alternating press ups
80 Kcal Run
100 Synchro Air squats
80 kcal Ski
100 Synchro down ups

Base Strength

Monday

Strength
Back Squats
8 – 8 – 8
Heavier than last week – (2 seconds eccentric / key is to not hit failure, keep one rep in the tank at least) Rest 2 minutes between sets

Strength WOD
12 min AMRAP
20 Goblet squats – heavy
20 DB Clean and press – 10 Each Side
10 DB Waiter Good mornings – Heavy

Finisher
4 minute Banded glute march
10 steps each way with 5 banded squats at each side
4 minute plank
1 mi Plank / 1 min side plank / 1 min side plank / 1 min Plank

Friday

Strength
Deadlift
8 – 8 – 8
5 second eccentric phase / explode up / start at a lighter weight and focus on execution / Rest 2 minutes in-between sets

Strength WOD
In pairs

80 Straight leg DL (around 70kg for best lifers must be an UB set though same weight for both movements)
60 Barbell Thrusters
80 Dimmel DL

Finisher
3 rounds of:
8 Barbell roll outs
20 Back extensions

Sunday

Repeat Friday’s Strength class

Base Conditioning

Tuesday

4 Rounds
3 minutes of Kcals (Row, Run, Ski)
2 minutes of burpees
1 minute of DB snatch

Wednesday

A)
3 Rounds
3 on 1 min off ski
Aim to hold 1-3 sec faster than 2.5km speed

B)
12 Rounds
30 seconds on/ 30 off Run
(75-85%)

C)
6 Rounds
1.15min on 45min Off row
(Aim to be 2-5 seconds faster than 2.5km speed)

Sunday

Repeat Wednesday conditioning