WoD - Tuesday 24th October, 2017

So even though the overwhelming majority of you will have avoided sneezing, walking, farting or even standing today, I sincerely hope that you have avoided intensive care and Rhabdo. It was a challenging workout, to say the least, but with good scaling the stimulus can still be maintained. 
Unreal effort and great classes across the board. 

Tomorrow we have two benchmarks for you. Rarely done within the same hour and especially this way around. Something that I will write a post about, explaining exactly why. 

CrossFit Cardiff WoD

Within a 30min window, compete both parts A and B:

A: "Helen"
3 Rounds for time:
Run 400m
21 KB Swings (24/16kg)
12 Pull ups

B; 1 RM Snatch. 

Rest for as long as required between parts A and B. Please post times and loads to the whiteboard....

Accessory Program

Session
Goblet squat with kettlebell (ideally 8kg or less weight than you used in the second week)
2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)

Single leg touchdown progressions - 4 sets x 5 reps on 3x20kg plates stacked
2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)
2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)

WoD - Thursday 12th October, 2017

If you just LOVED Monday, well you are going to just HEART today! 

Make sure you remember...the Ginger Ninja that is dishing out aaaallllll the love to you lovelies!! 

CrossFit Cardiff WoD

Within 30mins, complete as many rounds as possible of:

Run 400m

Rest for double the time taken to run the distance. 
 

Scaling Options

500m Row
400m AB

Accessory Program

Press:
Pre-Assessment:

1. Film your technique while performing 5 of your best press ups VIDEO

Session:
1.Tempo press ups - 4 sets x 5 reps (1s down, 1s pause with chest hovering above the floor and a fast ascent) VIDEO

1.1 After set 1 perform a single arm dumbbell (light) bench press - 5 reps on each arm (5s down and 5s up) - keep your lats and chest activated the whole time. VIDEO
1.2. After set 2 perform a single arm overhead press with either a small (1.25,2.5kg) plate, light dumbbell or light kettlebell (hold by the handle) - 5 reps on each arm (5s up and 5s down) - keep your lats and chest activated the whole time. VIDEO

Preferably perform this exercise with a kettlebell (by the handle), however, if it is too heavy then do not worry!

1.3. After set 3 perform shoulder taps x 20 reps VIDEO 
1.4. After set 4 perform push up hold to plank x 10 reps

WoD - Tuesday 10th October, 2017

PLEASE REMEMBER TEAM, WE ARE CLOSED THIS COMING WEEKEND TO TEACH ANOTHER GROUP OF BAD ASS COACHES, COMING TO YOU SOON. 

It was only a bit of a bike ride, whats the problem? 

Hands up big and proud...who had to vomit in the lay-by en route home? 
Don't worry, tomorrow is much easier...

CrossFit Cardiff WoD

With 15mins climb the ladder of:
1 - 2 - 3 - 4 - 5
Burpees
TTB
Box Jumps (24/20)

Accessory Program

So you have had a week off. Tomorrow marks the beginning of another 8 week block of squat drills as well as strict pressing rather than pulling. 
Who knows, if you stick to it you may well see some huge benefits through weightlifting as well as gymnastics. 

Squat:
Pre-Assessment:

1. Film your technique while performing your best & slowest air squat. VIDEO
2. Film and attempt to perform either of the pistol (single leg) squat variations demonstrated in the YouTube video (don’t worry if you can’t - this is what we are working towards)

Session: 

1. Goblet squat with kettlebell (ideally 16kg) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent) VIDEO

2. Single leg touchdown progressions - 4 sets x 5 reps on a 20kg plate VIDEO

2.1 After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg) VIDEO
2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg) 

WoD - Thursday 21st September, 2017

Ok, now that your buns are big, and officially made of steal...and your shoulders are like boulders, you're ready for "Freddie's Revenge!" 

CrossFit Cardiff WoD

"Freddy's Revenge"

5 Rounds for time of:
5 STOH (85/60kg)
10 Burpees

This is an all out sprint, warm up well and hit it as hard as you possibly can. 

Accessory Program

4 x 6 eccentric ring rows (1s up/5s down - use band if required)

Superset between Set 1 and 2:
27 Different Squat variants - FILM 
Squat mobility complexes - FILM 

Superset between Set 2 and 3:
12 Single leg glute raises - per leg
20 KB Deadlifts - FILM 

Superset between Set 3 and 4:
30 Wall Toe taps per leg - heels stay down
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toe stays down
10 Russian Lunges per leg - toes come up
10 Narrow stance squats

Superset following set 4:
15 PVC pipe shoulder pass throughs (narrowing grip every 5 reps)
5 DB Overhead squats (make these LIGHT, they hurt).
15 PVC pipe shoulder pass throughs (narrowing grip every 5 reps)
5 DB Overhead squats
15 PVC pipe shoulder pass throughs (narrowing grip every 5 reps)
5 DB Overhead squats

2 Rounds not for time, but for form of:

5 GHD Hip and Back Extensions - FILM - (these are extremely challenging reduce reps if needed but keep the movement)
10 Kip Swings, 8 Kips, 6 Kipping pull ups (use a band if required).  
5 Wall Squats with a 5 second pause at the bottom of each rep.
10 GHD Back Extensions
5 Wall Squats with a 5 second pause at the bottom of each rep.
10 Kip Swings, 8 Kips, 6 Kipping pull ups (use a band if required).  
15 GHD hip extensions
Rest as needed between rounds, ensuring that quality of movement can be maintained

WoD - Tuesday 19th September, 2017

A big, huge, Massive, GINORMOUS Penblwydd Hapus to The Lord!! Jimi, you make my mornings when crushing yourself under a "heavy" snatch looking like Smeagle; desperately trying to get to #thegames through your secret squirrel program. Stick at is brother, it's going to happen! You wander on over between sets to keep me going with freshly brewed coffee; what a legend! 

I F**KING love you, and hope you had a wicked day with that hot assed wife and beautiful family of yours!

Now that the fun is all over, PLEASE come and educate your son of why he should NOT listen to Nickelback and NOT repeatedly drop his keys in the bush! 

CrossFit Cardiff WoD

Within 9mins perform:

11 Power Cleans (50/35kg)
1 Bar Muscle Ups
9 Power Cleans (60/45kg)
3 Bar Muscle Ups
7 Power Cleans (70/50kg)
5 Bar Muscle Ups
5 Power Cleans (80/60kg)
7 Bar Muscle Ups
3 Power Cleans (90/65kg)
9 Bar Muscle Ups
Max rep power cleans (100/70kg)

Please post reps to the whiteboard...

Accessory Program

Two weeks remain on the accessory program and lunging program. Meaning that in two weeks we shall re-test back squat. Following that, we shall keeping the accessory program going but, shifting gears to pressing and squatting. 
Get after it team. 

4 x 6 eccentric pull ups (1s up/5s down - use band if required)

Superset between Set 1 and 2:
15 Single leg deadlift reaches - per leg (5 per direction)
30 Wall Toe taps per leg - heels stay down
10 Hip Extensions
10 Russian Lunges per leg - toe stays down
5 Wall Squats (tempo is 5-2-1. 5s decent, 2s pause, 1s ascent). There are "only” 5, therefore the goal is to keep reps unbroken. The only place you should stop is at the bottom position for the static hold. 

Superset between Set 2 and 3:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
5 Glute Hamstring Raise - band assisted
15 PVC pipe shoulder pass throughs (narrowing grip every 5 reps)
10 DB Overhead squats (make these LIGHT, they hurt). FILM

Superset between Set 3 and 4:
15 Single leg deadlift reaches - per leg (5 per direction)
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down
10 Hip Extensions
10 Bottom to bottom squats with hands twisting to the sky (stand to full extension each rep, alternating arms. 10 each side)

Superset following set 4:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
5 Glute Hamstring Raise - band assisted
15 PVC pipe shoulder pass throughs (narrowing grip every 5 reps)
10 DB Overhead squats (make these LIGHT, they hurt).

2 Rounds not for time, but for form of:
3 Kip Swings, 3 Kips, 9 Kipping pull ups (banded pull ups if required)
20 Air Squats (the goal is to perform these reps slowly and as if you are doing them in front of a wall. You should be able to achieve a very similar feeling stood away). 
10 GHD Back Extensions

Rest as needed between rounds, ensuring that quality of movement can be maintained

WoD - Thursday 14th September, 2017

Yep, so that hurt just about as much as I expected...maybe a little more! Those wall balls crept up very quickly, but only on the right quad!! Anyone else? What hurt? Ass? Quads? Lungs?? 

Always, be very wary of workouts with programmed rest!! 

CrossFit Cardiff WoD

Within 25mins complete an AMRAP of:

Run 200m
10 TTB
30 Double Unders
10 Power Snatch (35/25kg)

Please post rounds and reps to the white board....

Accessory Program

4 x 5 eccentric ring rows (1s up/5s down - use band if required)

Superset between Set 1 and 2:
10 Single leg glute raises - per leg
Static Ankle Stretch - Barbell or single leg heavy KB - 2mins per leg
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down.

Superset between Set 2 and 3:
8 Static lunges to standing - per leg/front foot on top of 2x20kg plates
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up

Superset between Set 3 and 4:
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down
10 Narrow stance squats

Superset following set 4:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
10 Dumbbell overhead squats (one or two dumbbells. SUPER LIGHT)

2 Rounds not for time, but for form of:
10 GHD Back Extensions
5 Kip swings, 5 Kipping pull ups
15 Wall Squats with a 2 second pause at the bottom of each rep.
20 GHD hip extensions
15 Wall Squats with a 2 second pause at the bottom of each rep.
5 Kip swings, 5 Kipping pull ups
10 GHD Back Extensions
Rest as needed between rounds, ensuring that quality of movement can be maintained

WoD - Tuesday 12th September 2017

Every time I have walked into the gym since Friday night, I have scared myself shitless with Alex 2.0, AKA The Carboard Cutout. Now, even though every CrossFit box should have one - regardless of whether they know who Conroy is or not - it's getting a little much. 
However, and having said that; please please, attempt to scare each other senseless by placing him in various positions about the facility. I was thinking of putting him in a shower personally. 

I hope everyone's buns are ok and are looking pert. Tomorrow we attack a benchmark hero WoD, one which will give your legs a significant rest...

CrossFit Cardiff WoD 

'JT'
For Time:
21 - 15 - 9
HSPUs
Ring Dips
Press Ups

Accessory Program
4 x 5 eccentric pull ups (1s up/5s down - use band if required)

Superset between Set 1 and 2:
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down
1 min Static Ankle Stretch - Barbell or single leg heavy KB. 
8 GHD Hip extensions

Superset between Set 2 and 3:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
1 min Static Ankle Stretch - Barbell or single leg heavy KB. 
8 GHD Back extensions

Superset between Set 3 and 4:
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down
10 thoracic twists per side - bottom of a squat
8 GHD Hip extensions

Superset following set 4:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
10 thoracic twists Lunge complex
8 GHD Back extensions

2 Rounds not for time, but for form of:
10 Wall Squats to tempo (5 - 3 - 1/Down - Bottom plan hold - up)
5 Kip swings, 5 kips, 7 kipping pull ups
5 single leg deadlifts in 3 directions, per leg
10 Wall Squats to tempo (5 - 3 - 1/Down - Bottom plan hold - up)
Rest as needed between rounds, ensuring that quality of movement can be maintained

Thursday - 31st August, 2017

The last day of August. Bugger! Fingers crossed for an Indian Summer!! 

In order to cheer you right up, we have a "fun" workout for you to do. Two movements and lots of rest, how hard could it be? :-I

CrossFit Cardiff WoD

3 Rounds for max reps of:
Within 4mins:
Row 1000m
Max reps: burpees
Rest 4mins

Accessory Program

3 x 7 eccentric ring rows - horizontal for added difficulty (1second up/7 HONEST seconds down)

Superset between Set 1 and 2:
10 Lunging thoracic twist complexes, per leg
30 Wall Toe taps per leg - heels stay down
12 light dumbbell bent over rows

Superset between Set 2 and 3:
30 Wall hip drives per leg - heels stay down
10 Wall squats - as fast as you can maintain technique...so slowly
12 light dumbbell bent over rows

Superset following Set 3:
30s of weighted static ankle stretch (barbell for both or KB for each side)
10 Wall squats - as fast as you can maintain technique...so slowly
12 light dumbbell bent over rows

2 Rounds not for time, but for form of:
10 Kip swings, 10 kips
5 Glute/ham raises (banded more than likely)
2 kip swings, 1 pull up, 2 kip swings - 2 times through, try not to drop and rest between. 
5 Glute/ham raises (banded more than likely)
10 Kip swings, 10 kips

WoD - Tuesday 29th August, 2017

I want to thank you all for showing such massive generosity in clubbing together to buy me a seriously bad assed birthday present. I was truly lost for words and cannot wait to get pinned underneath it, thank you once again. 

A hairy night too, huge amounts of Brewdog does nothing for your ability to function the next day. Be warned. 

CrossFit Cardiff WoD

Back Rack Walking Lunges
12 - 10 - 8 - 10 - 12

Go as heavy as technique will allow, please post loads to the whiteboard...

Accessory Program

3 x 7 eccentric pull ups (1 second up/5 down - use band if required)

Superset between Set 1 and 2:
10 Russian lunges, per leg, toe of straight leg stays down
30 Wall Toe taps per leg - heels stay down
10 Wall squats - as fast as you can maintain technique...so slowly

Superset between Set 2 and 3:
10 Russian lunges, per leg, toe of straight leg pointing up
30 Wall hip drives - heels stay down
10 Wall squats - as fast as you can maintain technique...so slowly

Superset after Set 3:
10 thoracic twists per side - bottom of a squat
30s of weighted static ankle stretch (barbell for both or KB for each side)
10 Wall squats - as fast as you can maintain technique...so slowly

2 Rounds not for time, but for form of:
10 Kip swings, 10 kips
15 Deficit reverse lunges, per leg, stand aggressively using front leg.
10 GHD Hip extensions. 
10 Kip swings, 10 kips

WoD - Tuesday 22nd August 2017

Who likes wall balls?? That was about as nasty as I thought it was going to be! 

Remember, in your messy states, that there is a CrossFit Level 1 at the gym this weekend. Therefore the gym will be closed. However, Hannah will be leading a session at Roath Park with some evil dumbbells, you'll love it! 
The good news about it though, is that as soon as you're done you can recover fast with Joe's ice cream! 

The WoD will start at 11am, meet by the wreck/library/park...just look for a group of handsome f**ckers loitering about soon to dominate some fitness. 

Back to tomorrow. It's awesome to see so many of you getting stuck into the accessory program; oh and by the way, in case you hadn't guessed...it's hard! Tomorrow starts week 2. Don't be afraid to scale back to week one. 

LASTLY, THIS COMING MONDAY (BANK HOLIDAY) THE GYM WILL BE OPEN FROM 12 - 2pm. NO CLASS, JUST OPEN GYM.

CrossFit Cardiff WoD

Front Rack Walking Lunge
14 - 14 - 14 - 14

Go as heavy as good technique will allow. 

Accessory Program - Week 2
3 x 5 eccentric pull ups (1 second up/7 HONEST down - use band if required)

Superset between Set 1 and 2:
12 Russian lunges, per leg, toe of straight leg stays down
30 Wall Toe taps per leg - heels stay down
1 minute heavy KB hold - hug in front, do NOT lean back.

Superset between Set 1 and 2:
12 Russian lunges, per leg, toe of straight leg pointing up
30 Wall hip drives - heels stay down
1 minute heavy KB hold - hug in front, do NOT lean back.

Superset between Set 2 and 3:
12 thoracic twists per side - bottom of a squat
30s of weighted static ankle stretch (barbell for both or KB for each side)
1 minute heavy KB hold - hug in front, do NOT lean back

2 Rounds not for time, but for form of:
5 Kip swings plus 1 kip (big focus on lats pulling)
10 Slow decent Wall squats - an honest 5 seconds down/1 up with a biiiiiig butt squeeze. IT IS SUPPOSED TO BUUUUURN.
8 GHD eccentric Hip extensions (8 seconds down/fast as possible up - to a controlled and correct superman position) 
5 Kip swings plus 1 kip - like a kip swing sandwich

WoD - Tuesday 14th August, 2017

How are you buns??? Ask Ash! 

So as well as the workout of the day today, we start an 8 week accessory program. In case you hadn't read, we will be focusing on two movements, one continuously; the squat. Coach Glassman himself explains...

“Regardless of what the problem is, the answer is to squat.”

"As a fundamental movement, the squat is a building block to every other movement in CrossFit, says HQ trainer Pat Sherwood.

Do this well and everything else you do will fall into place,” he explains. “Do this poorly and everything else is going to be a little challenging for you.

Every part of the body must be engaged and tight in the squat, Sherwood notes.

If you find yourself down in the bottom of the squat and you’re just kinda chillin’, you’re probably not squattin’ right,” he says.

Coupled with a progressive and ongoing weighted lunging program, my contention is that with a stronger posterior chain - with better positioning in order to apply that force, - will lead to a heavier squat. And a heavier squat leads to bigger quads, asses, no skinny jeans, more money and even more sex!

CrossFit Cardiff WoD 

Within 20mins, complete an ascending AMRAP of:
1 - 2 - 3 - 4 - 5
2 - 4 - 6 - 8 - 10
4 - 8 - 12 - 16 - 20
Ring Muscle Ups
HSPUs
Single Arm KB Snatch (24/16kg) 

Accessory Program 

This is to be done outside of class hours as additional work. 

This is to be done as a superset. So bounce from one to another. 

3 x 5 eccentric pull ups (1 second up/5 down - use band if required)

Superset between Set 1 and 2 of the pull ups:
10 Russian lunges, per leg, toe of straight leg stays down
30 Wall Toe taps per leg - heels stay down
Superset between Set 2 and 3 of the pull ups:
10 Russian lunges, per leg, toe of straight leg pointing up
30 Wall hip drives - heels stay down
Following the last set of pull ups:
10 thoracic twists per side - bottom of a squat
30s of weighted static ankle stretch (barbell for both or KB for each side)

2 Rounds not for time, but for form of:
10 Kip swings (big focus on lats pulling)
5 single leg deadlifts in 3 directions, per leg
5 Slow decent Wall squats - an honest 5 seconds down/1 up with a biiiiiig butt squeeze. 
10 GHD Hip extensions. 

Below are some awkward videos of any movements that you may not know. I am sorry:

Negative pull ups
Russian lunges
Wall Toe taps
Wall hip drives
Thoracic twists
Weighted static ankle stretch
Single leg deadlifts

Some of these videos (maybe even all), might be the extended and NOT edited versions. Sorry! I suck at technology. If you need help, then ask a coach.