WoD - Friday 18th May, 2018

Just so you know, "Biceps Like Briggs" Sam Briggs, completed a workout similar to today's, at the 2014 European regional in 4:31! Now I know that the distance of the run was less, they ran 200 yards (which is still 182m) per round and so a total of 2000 yards. Meaning that over the total workout she ran 172m less than you Jimi. And, just so you know, Brigsy is kind of good at running! That is truly crazy and a massive demonstration about how mental these games athletes are. 
For a men's comparison, Ez Muhammad finished in 3:33!!! 3:33!!! See it here

Even though lots of research and effort went into writing the above statement. Just after doing so I was visited by the Measurements Police. Actually, the Regional Event wasn't 200 yards, but 200 ft. That makes way more sense... But...they are still f**king fit! 

The true identity of the Measurement Police has been disguised in an attempt to protect his livelihood.

Anyway, back to the real world. Just to remind you lovely lot. The gym will be closed this weekend due to a CrossFit Training Level 1. 50 budding new trainers entering the world. 
However, Al and Han have selflessly volunteered to grab some dumbbells and take them to Roath park in order to give you a good kicking. The WOD begins at 10:00am and will involved the usual Saturday workout fun!  

Last instalment of Ash's week. Hopefully the crippling DOMs from Monday's introduction to Barbara have faded enough to allow you to actually enjoy this one...

CrossFit Cardiff WoD

5 Rounds:
Within 2 mins, complete:
20/15 Cal Row
Max Burpee Box Jump Overs (24/20")
Rest 4mins between rounds

Check out the CrossFit Cardiff Instagram page for information of just how to get your own back, right after you have written your reps on the board...

WoD - Friday 29th December, 2017

I'm not sure about Grace, but I feel pretty assaulted! I suppose its one way to combat the festive overindulgence. Just tell yourself that you are on a leisurely cycle, down to the shop and pray to the assault bike gods that you will feel your legs again sometime soon! 

CrossFit Cardiff Partner WoD 

5 Rounds of:
Row 250m
15 Kettlebell Swings (32/24kg)
10 Burpee Box Over Jumps (24/20")*
Rest 3mins, between rounds. 

Athlete 1 performs the round and tags athlete 2 who does the same. 3mins after athlete 2 finishes the last burpee box over jump, athlete 1 stars round 2. 

*hands can be used. 

Please write a total time, for each round on the whiteboard...

Monday - 30th October, 2017

Here's to another kick ass Monday and the beginning of a new week of fitness. 

Tomorrow we are giving you the chance to try to improve on a previously tested workout. Now, behind the scenes, the entire team has been verbally abusing Suller for programming it, and I encourage you to do the same. 

The only time that I have ever done this workout was the night it was released, at 3am after I had judge Kristin Holte; fuelled with at least 7 espressos and 3 slices of pizza. But luckily, not beer like one or two others. About 13 days later I able to stand up properly again. 
Can't wait! Thanks Suller! 

The good news about this year though however, "Kelly" wasn't programmed two days ago. 

CrossFit Cardiff WoD

17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use a 50lb Dumbbell and 24 Inch Box
Women use a 35lb Dumbbell and a 20 Inch Box

lease post times to the whiteboard...

WoD - Wednesday 25th October, 2017

I sincerely hope that you all awake tomorrow, better rather than worse! I have a sneaky suspicion that I will be greeting the latter. 

We have had two days of mid-range to longer duration workouts. Now, I would like you to sprint so hard, that by the end you are unaware of which way is up or down, or whether you have filled your shorts or not...please!

INFO BELOW

Reebok CrossFit Cardiff Partner League

4 workouts - 02/11/17, 08/11/17, 14/11/17, 20/11/17

- These workouts will be performed during the class on the days listed above

- If you or your partner are unable to attend on the days listed above, you are able to complete the workout the day after. You will need to let a coach know, who will be able to verify your score.

The workouts will be accessible to all abilities. There will also be prescribed scaling options.

The workouts will be scored and added to a leaderboard - there will be one leaderboard with all teams (MM/FF/MF) ranked according to placing. However, the spirit of the Partner League is to have fun and workout with your friends! The team sat on top of the leaderboard at the end wins a romantic dinner for 3 with Ash at Viva Brazil*.

SUPER FUN SOCIAL SATURDAY - 25/11/17 - Details to follow

The Saturday class on this day will consist of a final for the top 5 teams after the first 4 workouts - this will determine the top 3. However, this workout will be performed in the class and will be for all teams involved. This will be a great way to finish the inaugural Reebok CrossFit Cardiff Partner League and an excuse to share a beer or two at the end. 

Please post any questions to this post or ask a coach. Get your team names on the board by the 30/10/17.

3, 2, 1, Partner League Based Fitness!

*Note - Ash likes to eat a lot. 2nd Note - this is a fake prize.

CrossFit Cardiff WoD

5 Rounds, each for time of:
20/15 Calorie Assault Bike
10 Burpee Box Over Jumps (24/20)*
Rest 4mins between rounds

*I recommend that hands are used to assist while jumping over the box, in order to prevent face planting, in fact they are nearly essential...chalk is not.

If you don't believe me, just ask Mel! 

WoD - Thursday 17th August

As I can see, everyone's love for the bike is increasing, I shall endeavour to program them more often! You lucky F**KERS!!

BE WARNED...There is a duck on the loose at the gym, he's too fast to see. Last heard behind reception. 

CrossFit Cardiff WoD

5 Rounds for time:
Run 200m
18 Burpee Box Jump overs (30/24")

Please post times to comments...

Accessory Program cont...

3 x 8 eccentric ring rows - horizontal for added difficulty (1second up/5 HONEST seconds down)

Superset between Set 1 and 2:
10 Reverse lunge to stand - aggressive ascent, add plate on front foot to increase difficulty
30 Wall Toe taps per leg - heels stay down
Superset between Set 2 and 3:
10 lunge steps with thoracic twist
30 Wall hip drives per leg - heels stay down
Superset after Set 3:
10 Romanian deadlifts (light plate or KB, merely for activation)   
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.