WoD - Tuesday 21st August, 2018

That cleared out the cobwebs hey?! 

So the reverse-hyper is up and running, and due to it being insanely heavy, is going to stay exactly where it is for a minute. In time, I will move it a little but will need to mobilise 45 Commando, Royal Marines in order to do so. 
In the meantime. The revers hyper is NOT for hanging your clothes off, resting push bikes up against or to be used as a preacher curler, but...for ridding yourself of back pain and fully ensuring that those butt cheeks no longer fit into skinny jeans...sorry Luke! 

Get after it. My recommendation for you is to begin with unloaded reps. 3 x 15 reps, 3 times per week. Once comfortable here, then begin to load, keeping the same rep ranges. Note pain reduction and tightening of glute region denim. 

CrossFit Cardiff WoD

A: "Isabel"

For time:
30 Snatches (135/95lbs)
10 minute time cap

Rest 5 mins

B: 1 Rep max Snatch

Lift fast before you lift heavy. Please post both times and loads to the whiteboard...

WoD - Monday 26th February, 2018

Word has reached the freezing cold suburbs of Paris that a CrossFit affiliate in Cardiff, Wales had a kick ass weekend containing a bunch of legends beating the living hell out of 18.1; sending The Dave Castro a big bird across the Atlantic!
Now the hard part, forget about it... until next week at least. The open is fun but it can consume folk. I've seen it this weekend in Paris, people doing the workout 3 times just to try and get one more rep. 

However, in order to ensure that you are getting your fix, tomorrow we have a little surprise for you...

CrossFit Cardiff WoD

'13.1'
Within 17 mins, complete as many rounds and reps as possible of:
40 Burpees
30 Snatches@35/20kg
30 Burpees
30 Snatches@60/35kg
20 Burpees
30 Snatches@75/45kg
10 Burpees
Max Snatches@95/55kg

Post your pubic bone smashing scores to the whiteboard please...