Viewing entries tagged
burpees

WoD - Thursday 5th December, 2019

WoD - Thursday 5th December, 2019

Jeeeeeeesus it’s chilly willy! Get yourselves wrapped up waaaarm and think about your trainer. When you get off that rower you’re nice and warm, he or she is still freezing their butts off! Poor buggers! How excited is everyone for the summer? I cannot wait! Maybe when I grow up I will be a winter dodger!

Anyway, you know what will warm you up…a beer jacket that you will get when you’re smashed at the Xmas party! But…only if you pay for your tickets!! DO IT NOW!!

Back to it, with your jelly like leg. Each part of tomorrow is a sprint, go hard after it as we all know…burpees only hurt once you stop, its a fact! Watch your step though hey…

CrossFit Cardiff WoD

For time:
Run 1 mile
Rest 5 mins
Row 1 mile (1600m)
Rest 5 mins
100 burpees

Individual times to the board please…

Funny-Burpee-Quotes.jpg

WoD - Monday 5th August, 2019

WoD - Monday 5th August, 2019

Diversion and confusion are powerful tools, testing commitment and mindset. It was a classic “trick” used by the military…following a brutal load carry, often over distances averaging 15 miles while carrying close to 60kg, completely exhausted and wet through. A 4 tonne truck would come into view, just ahead in a lay-by, and like a beacon of morale lads would speed up; knowing that this vehicle was the gate way to dry clothes, warm fluffy beds (maybe not) and hot food.
But, on approaching the driver starts up his engine and buggers off! Reactions are closely monitored, some are utterly stoic, nod and say…”no problem.” While some grown men throw legitimate tantrums. Like children, they sit down on the floor and give up. Potentially “good lads”, extremely fit and amazing soldiers. It’s not enough.
As the All Blacks say…”good people make good All Blacks.”

There is a point behind all this…

CrossFit Cardiff WoD

For Time: 
500m Row
30 Bar Hop Burpees

Please put times up to the whiteboard…

4 tonner.jpg


WoD - Tuesday 28th August, 2018

WoD - Tuesday 28th August, 2018

Get back in, fresh and well rested from an additional day off rather than a 3 day hang over, Maybe some of you guys won't actually be in until this time next week, but its all cool. 

Thank you to everyone who came to the box for my stinker of a Birthday workout, and to the Sadistic mind of Ash, the creator. The sweat was definitely real! Who doesn't like a 36min AMRAP. 

CrossFit Cardiff WoD

'The Ghost'
6 Rounds:
1 Minute of Rowing
1 Minute of Burpees
1 Minute of Double Unders
1 Minute rest

The goal is to complete as many reps of each movement as possible. Rather that go nuts on the double unders as you know you can get the score up. 

Post a separate total score for each movement to the whiteboard...

The ghost.jpg

WoD - Tuesday 20th February, 2018

WoD - Tuesday 20th February, 2018

Shortly before 1215 hrs local time, of this day in the year 2008, Corporal Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company, 40 Commando, were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, sadly killing Corporal Mulvihill instantly. He died leading his section and the Company from the front. Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed Commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in Operation Palliser and Operation Silkman in Sierra Leone and Operation Banner in Northern Ireland.

During his time at 42 Commando he was promoted to Lance Corporal. He then joined Air Defence Troop in 2002 and completed his specialist training before being promoted to Corporal in December 2003. On completion of his service with the United Kingdom Landing Force Command Support Group, based at Stonehouse Barracks in his home town of Plymouth, he joined Alpha Company, 40 Commando Royal Marines in April 2006.

‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.

‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando, Royal Marines, and the wider Corps family.

‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to marry in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.

Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:

"The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.

As a marine, he epitomised the Commando spirit. Courageous and selfless, his cheerfulness in adversity could be guaranteed, he always demonstrated the very highest standards of professional competence in everything that he undertook."

Another year goes by yet we will never forget. To this day, servicemen and women are in harms way. Putting themselves in significant danger, fighting for what they believe in and sometimes what they don't. They are there for each other, and we are here for them. 
We perform this workout as a mark of respect for Dee, but also to celebrate the lives of many others who have paid the ultimate sacrifice, defending their countries and the world.  

CrossFit Cardiff WoD

"The Bear"

Within 20min, complete as many rounds and reps as possible of:
12 OH Walking Lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups

Please post rounds and reps to comments...

Dee.jpg

WoD - Friday 26th February, 2018

WoD - Friday 26th February, 2018

And you thought that you could get through the entire week without a decent kicking on the ASSbike...whatever Trevor! 

This time though, you do get to spread the load...#safetyinnumbers

CrossFit Cardiff Partner WoD

A. Within 10 mins, complete an AMRAP of (YGIG):
10/7 Cal assault bike
10 Burpees
Rest 5 mins
B. Within 10 mins, complete an AMRAP of (YGIG):
10 Dumbbell STOH (50/35lbs)
15 Box jumps (24/20")

Post your GINORMOUS/KICKASS round scores to the whiteboard please...

If I had a pound every time this happened...we'd have a few more assault bikes! ;-) 

If I had a pound every time this happened...we'd have a few more assault bikes! ;-) 

WoD - Monday 25th December, 2017

To all of you lovely bad asses, a very, very Merry Christmas. I hope that you are planning huge amounts of fun and good times with loved ones. Over indulge, put your feet up and enjoy a few thoroughly deserved days off. 

I would like to personally thank you all for what has been a truly memorable end of year. I have had to deal with some significant adversity throughout this year, but have come out of it smiling. All and only due to an amazing team and the unbreakable community that you all continue to uphold and develop. We are better and stronger for it, determined to make 2018 a fucking cool year for all of you. 
Big things are coming your way, some planned over a few too many beers the night before the 12 Days of Xmas WoD. Surprisingly, they were all pretty well thought out and not surprisingly, very, very cool.

In years past, and for one reason only, it has been hard for me to stand in front of you all at the Xmas party as one unit; no longer. I could not have been more proud to address you all and deliver those so well deserved, justified awards. The noise after every name was announced, is something that will make me smile each time it crosses my mind, and for a long time to come. 
Thank you all so much for making that evening a highlight of the year, and an epic beginning to the silly season! #thebestchristmasyet

Below are some more in depth opening hours for the up and coming week. 
Monday (Xmas Day) - 11:00am (BURPEES)
Tuesday (Boxing Day - CLOSED
Wednesday - Friday (27th - 29th) - 06:30 - 07:30 (WoD)
                                                          09:30 - 10:30 (WoD)
                                                          15:00 - 17:00 (OPEN GYM)
                                                          17:00 - 18:00 (WoD)
                                                          18:00 - 19:00 (WoD)
                                                          NO 19:00 (7pm) Class

Absolutely nothing would be possible without this group of legends. I owe everything I have to them. Thank you team, you lead this gym with the passion and commitment that it deserves. #sweepthesheds #leavethejerseyinabetterplace

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As a small treat to you, and you may have already noticed, we have a BRAND NEW WEBSITE!
Have a flick through, enjoy, share and comment away. It has taken a lot of hard work and all the thanks goes to Sash the IT ninja! What a hero he is. Sash has so much time on his hands in fact, that he has offered to do websites for everyone at the box! He loves it! 
There are a few tweaks still to be made, more and more to add. But Merry Christmas from us all at Reebok CrossFit Cardiff. Big love and see you all for burpees tomorrow. 

Thanks you, 
Davs. 

CrossFit Cardiff Xmas Day WoD

For Time:
150 Burpees

Wherever you are, take sometime to get yourself on the floor and back up again 150 times. Video it and post it to IG, tag @reebokcrossfitcardiff. The best Xmas jumper or video in general wins a CrossFit Cardiff T-shirt. 

WoD - Monday 18th December, 2017

Well...I told you! Absolute carnage! But soooooo much fun! Vague memories of crowds surrounding Conroy, chanting..."Conroy, Conroy, Conroy!!!" have been re-visiting me throughout the day. And they say we are a cult! 
Some serious shapes were bust on the dance floor and Ash managed to grind up against the male vocalist for the majority of his second set. Which by the way, he was not impressed by! 

I seriously hope that you had an amazing night. It has been a privilege to be with you all throughout 2017 and to work alongside the greatest coaching team around. Utter legends.

If any of you have any pictures of you all looking so fricking dapper, then please post them to IG and tag @reebokcrossfitcardiff

Now back to the week, the last chance to smash yourself properly before the silly season takes full control...

CrossFit Cardiff WoD  

For 5 rounds, complete an EMOM of:
1: 20/15 Cal Row
2: Run 200m
3: 50 Double Unders
4: 15 Burpees
5: Rest

Please post a tick to comments if you are able to complete every min...

12 Days of Xmas aftermath.jpeg

WoD - Saturday 16th December, 2017

The wait is finally over...the CrossFit Cardiff Xmas party is upon us. Get your glad rags sorted and your handbags full of whatever they are full of, and start getting excited for what is to come. 

For those who are still not too sure, the night kicks off at 7pm in Bootleggers, on Womanby street opposite The Welsh Club. It shuts down at 2:30am. Good look making that! 

Anyway, before that all kicks off, we have a tradition...The 12 Days of Christmas WoD. Now every year multiple people mess this up. It is pretty simple, you just have to sing the song in your head and you can't mess up. 

This is how it works. 3...2...1...FITNESS: 1 Deadlift, 2 Muscle ups and 1 Deadlift. 3 Box Jumps, 2 Muscle ups and 1 Deadlift. 4 Press ups, 3 Box Jumps, 2 Muscle ups and 1 Deadlift. So on and so on, until you reach 12 Squat Snatches. Just to give you the heads up. 

CrossFit Cardiff 12 Days of Xmas

1 Deadlift (150/100kg)
2 Muscle Ups
3 Box Jumps (30/24)
4 Press Ups
5 Pull Ups
6 Power Cleans (60/40kg)
7 Hip Extensions
8 GHD Sit Ups
9 Wall Balls (20/14lbs)
10 Burpees
11 Double Unders
12 Squat Snatches (60/40kg)

Don't think get excited when you get to round 6 in 3 mins, that is NOT halfway through the workout! ;-) Please post times to the whiteboard and hang around for a favour. 

ripped-santa.jpg

WoD - Friday 20th October, 2017

Congratulations and thank **** it's Friday! You have survived and are firmly located within the winners circle of fitness! Heroes! 

Lets hope the weather clears up for tomorrow's WoD, although CrossFitters actually repel rain, (apart from Ash, he melts due to being ginger ;-)) on account of being such bad asses of course!

CrossFit Cardiff WoD

For time:
Run 600m
30 KB Swings (24/20kg)
30 Burpees
Run 400m
20 KB Swings (24/20kg)
20 Burpees
Run 200m
10 KB Swings (24/20kg)
10 Burpees

Good luck, move fast and post your times to the whiteboard please...

fuck it.jpg

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) 

gymnastic press.jpg

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

Boulders.jpg

WoD - Friday 15th September, 2017

If you are reading this you, then you have nearly made it to the end of the week without The Ginger Froning killing you! You thoroughly deserve a pat on the back, a beer and maybe even a treat. However, don't start counting your callouses yet...

CrossFit Cardiff Team WoD

In teams of 3 in a You go, I go style:

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Burpees
Rest 3mins

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Pull Ups
Rest 3mins

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Ab Mat sit ups

GOOD LUCK and please post rounds to the whiteboard...

The secret of the bicep girth...photographic enlargement and pegboards! 

The secret of the bicep girth...photographic enlargement and pegboards! 

WoD - Friday 8th September, 2017

Throw your hands up in the air...it's Friday! Come in, get your ass kicked in a class, and then get out and drink good beer until your eyes bleed. Of course, the coaching team - as highly trained fitness professionals - definitely do NOT encourage this kind of behaviour. 
However, once in a while won't hurt! 

But before all that...find Hannah (the sexy f**ker), and the lovely Laura Prodders...then wish them a very Happy Birthday!

CrossFit Cardiff Partner WoD

For 20mins, in a you go, I go fashion:
7 Calorie AB
7 KB Swings (32/24kg)
7 Burpees

Please post your scores to the white board...

Friday beer.png

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

burpees.jpg

WoD - Monday 22nd February 2016

Happy Monday everyone. I hope this finds you all rested and recovered from a badassed weekend and ready to begin a new week of repeatedly punching yourselves in the respective reproductive organs with constantly varied, functional movement at a high intensity. 

This Thursday sees the release of the first 2016 CrossFit Games Open workout 16.1. Now we host these workouts every year at the box with amazing community building in mind, and that's just what we get. 

This year however we are going to do so a little differently...

Not only will you get the chance to pitt your scores in the World Wide Open, against hundreds of thousands of other athletes, but you will get the chance to be crowned The Fittest Team Of Shit Talkers In The Box!!

 

Before the Rugby viewing (and definitely before the insulin rush) on Friday night, team captains will pick their team at random from those signed up to participate in the open. Those teams will then have their scores in each workout compiled and accumulated at the end of the 5-week open phase, crowning the highest scorers The Fittest. 

 

Further points will be considered and awarded by the official adjudicators, for the following categories: 

1. Best display of community spirit.
2. Best prank played on opposing team.
3. Best witty remark/non family or specifically mother offending comment on social media.
4. Best image captured throughout the entire 5 weeks (must be on a non-professional camera and have Reebok CrossFit Cardiff tagged on IG.
5. Best combined team outfit worn for a workout of their choice.

All you guys have to do to participate is dig out $20 from the sides of whichever sofa you are sitting on and sign up via the link posted below. Add yourself to the team Reebok CrossFit Cardiff and your name will be added to the hopper.

Sign up to the Open HERE

CrossFit Cardiff WoD

A: 
Establish a 3RM Push Press

B: Perform each set for time:
25 Thrusters (40/30kg)
25 Burpees
25 Pull Ups
Rest 5mins

20 Thrusters (40/30kg)
20 Burpees
20 Pull Ups
Rest 5mins

15 Thrusters (40/30kg)
15 Burpees
15 Pull Ups
 
Please post loads and times to comments...

WoD - Friday 18th December 2015

Tonight, it became blindingly obvious who used which hand to...write with! 😉

Fun but not so much fun. The countdown to Xmas is officially begun and each day you come to train is just giving your fitness an even bigger barrier against the battering it is soon to be receiving when the booze comes out. 

 CrossFit Cardiff WoD

10 Rounds for time of: 

100m Sprint

10 KB swings (32/24kg) 

100m Sprint

10 Burpees

Rest 1min

 

Please subtract 9mins from your total time and post to comments. 

WoD - Friday 16th October 2015

So I think that more than 80% of the gym PB'd their lifts tonight team. I guess this shit works hey! Such a cool thing to watch! 

Remember team, BBQ and Rugby on Saturday - bring whoever you like, the more the merrier. Kick off is at 4pm. We may leave after class to get coffee, or alternatively we will just throw down until someone taps out. 

CrossFit Cardiff WoD 

Within 25mins, complete an AMRAP of:

'Filthy Fifty'


50 Box Jumps (24/20")
50 Jumping Pull Ups
50 KB Swings (16/12kg)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (20/15kg)
50 Back Extensions (Hip Extensions if you have never performed these before)
50 Wall Balls (20/14lbs)
50 Burpees
50 Double Unders

Please post rounds and reps to comments...if you are still capable!