This Week at EDA 24.07.23

Welcome to a new week of training here at CrossFit EDA Glasgow. 

Happy Monday Everyday Athletes and welcome to a brand new week of training! 

This week we are moving into week three of our Olympic Lifting Cycle and wanted to jump into a little more detail about why we are training this way.

Firstly, Olympic lifting is a dynamic and explosive form of weightlifting that offers a metric tonne of physical and mental benefits. 

Not only does it promote overall strength development, by targeting multiple muscle groups simultaneously, the explosive nature of Olympic lifts, such as the snatch and clean and jerk, improves power, speed, and coordination, making it an excellent training tool for athletes in various sports, or our everyday athletes in all areas of their life. As you know at EDA Glasgow we are all about functional fitness, and this form of lifting enhances bone density and joint stability, reducing the risk of osteoporosis and injury. 

Beyond the physical advantages, Olympic lifting can really improve mental strength. It requires focus, determination, and discipline to master complex movements. Moreover, it can be a fantastic stress reliever, boosting mood and confidence through the sense of accomplishment gained from progressively lifting heavier weights. 

Look we love Olympic lifting, for the coaching team here we use it almost like meditation. Not only is it an extraordinary way to transform both body and mind, but it can also be a highly rewarding training style for individuals of all fitness levels.

So with the why covered let's jump into the programming for the week ahead: 

Monday - 
On Monday we are kicking things off with Overhead Squats, so that focus and determination we spoke about earlier is going to be key here. We will be rocking 4 sets of 4 reps at a nice moderate weight before heading into some front squats, this time increasing the weight. 

We will then move on to a challenging for-time workout. We’ve got running, we’ve got deadlifts, we’ve got swings and we’ve got goblet squats! It’s going to be a cracking start to the week! 

Tuesday - 
We are working on gymnastic movements! A nice way to take some weight off the bar and focus on building some resilience. We will be focussing on pull-ups and kipping pull-up technique. No matter where you are in your pull-up journey we’ve got options for you. From boxes and bands to inverted rows, we have a movement that will work for you!

Today’s fitness will feature everyone's favourite cardio torture machine, the Air Bike! With some abs, lunges, and pull-ups thrown in for good measure! 

Wednesday- 
Who’s ready to get back to some heavy lifting? That’s right, you are! 

Today we will be working on hang squat snatch! Hitting some decent percentages on our one rep maxes, as always our coaches are around to help you with the maths, so if you need some help, they will keep you right! We will keep the weight on the bar as we move into snatch pull practice, then our first named workout of the week, “Fire and Ice”

This for-time benchmark workout will have you work 18-15-12-9’s of hang power snatch, with double unders in between each set! It’s gonna be spicy! 

Thursday- 
It’s all about the conditioning! 

We will be hitting a pretty tough 25-minute AMRAP, really pushing your cardio endurance with a range of movements from running, rowing, or bike cals, to goblet step-ups, dips, DB pullovers, and a nice static hold. 

You’ve got this! 

Friday - 
Friday’s sesh is focused on the cleans, so we recommend thoroughly caffeinating ahead of time (did we mention Coach Valbo invested in an ice machine, so this means cold coffee all summer long!) 

We will be working hang squat cleans, before dedicating some time to our clean pulls. This cycle is all about improving and building skills so let’s give it our all. 

Today’s fitness will be all about hang squat cleans, you’ve got 30 reps to complete as quickly as possible. This is going to be like Tokyo Drift… Fast and Furious! So let’s get to it! 

Saturday - 
Okay, we’ve given you a lot to digest so we will keep Saturday a secret… just know it’s a good one! And we are totally not biased. 

On Sunday we’ll give you a chance to catch up on any sessions you’ve missed or just to use the open gym as an opportunity to get some extra fitness in 🙌

Muay Thai is running every night this week as always, so for those looking to get a real good sweat on this one’s for you.

These classes cater to everyone from pro fighters, to complete beginners. We all start somewhere and this could be your sign to try something new!

We can’t wait to see what you achieve this week, so let’s get to it 🙌

If you haven’t signed up yet, you can find out more about our memberships here. Or treat yourself to a drop-in and come along and try a class.