WoD - Friday 22nd December, 2017

Hail Mary! Weirdly enough, she bites really hard! 

So the time is near, only another day before I really have to start my Christmas shopping. I'm especially looking forward to drinking coffee with all the other male members of the box, while on a break from testing their hard earned fitness about Cardiff City centre; pushing and pulling people out of the way, sprinting from shop to shop while farmers carrying bags full of de-icer, air fresheners and other pointless MAN gifts. You lucky ladies. 

CrossFit Cardiff Partner WoD

'Partner DT'
10 Rounds
12 Deadlifts (70/50kg)
9 Hang Power Cleans (70/50kg)
6 STOH (70/50kg)
You go, I go. 

Please sprint, like your life depends on it, through each round, and write one of your final scores for the year on the whiteboard....

WoD - Tuesday 14th November, 2017

I know you have all been eagerly updating your browsers; refreshing facebook; asking coaches, (Mel is a sucker by the way, she will literally tell anyone anything, especially if you give her a beer) desperately trying to get e sneak preview of what is lying in wait for you all.

Well...it's time...

Partner League 3

For time:
42 - 30 - 18
Deadlift
Hang Power Clean
Shoulder to Overhead

Rx loading (50/35kg)
Scaled loading (35/20kg)

Accessory Program
Squat

1. Goblet squat with small plate (ideally 2.5kg or less weight than you used in the 5th week) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)
    
2. Single leg touchdown progressions - 4 sets x 5 reps on 6x20kg 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)

The current leaderboard is below. Full blurriness will remain until it is fully updated. And it will be fully updated once everyone submits their scores! #donthatethegame

Special thanks goes to Conroy and his spreadsheet skills. 

Ps. I think that anyone who hasn't completed all WoDs by the 25th should have to do them as a handicap prior to performing the actual workout programmed for that day. Votes to comments. 

WoD - 3rd October, 2017

LOTS of Buddy's in the door tonight and what an amazing effort from all of them. It was a pleasure to have you guys throwing some heavy assed weights about, now lets get them back in to show them a different side of CrossFit. 

Who got a PB?? Comment below! 

I hope all of you legends had an awesome weekend and are ready to get SWEATY!!! 

CrossFit Cardiff WoD

For time:
3 Rounds of DT (40/30kg)
Run 600m
2 Rounds of DT (60/40kg)
Run 400m
1 Round of DT (70/45kg)
Run 200m

"DT"
12 Deadlifts
9 Hang Power Cleans
6 STOH

Accessory Program

This week marks the end of this block accessory program, and therefore is a rest week. Beginning next Tuesday we shall set out on a new 8 week block with the focus on squat positions (yes I know...again) and pressing strength. 
Enjoy some time off. 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Monday - 7th August, 2017

I hope you lot had an awesome weekend, watched the games and had a blast. 

Hands up if you can't get over how fast the women did 17.5++?? Kara Webb was sub 8mins; if you haven't seen it...she did the last open workout, with the mens weight, faster than the overwhelming percentage of the men in the open!! It's nuts and I cannot stop thinking about it. 

Anyway. 3 questions that I was asked pretty much every Monday morning for 7 years while in the mob:
1. Did anyone trap? 
2. Did anyone Bag off? (Usually followed by..."stop spinning shit dits Dennis...you're far to rats to bag off!!)
3. Did anyone get arrested? 

To help you out with understanding the above; to figure out what the hell those words are coming out of my mouth in class; or maybe just to give you some easy toilet seat reading...click here.

In another, more relevant note, we will be starting an accessory program next week. This program will focus on improving two movements - for an extended period - prior to moving onto another. So that you know from the get go, one of these movement will ALWAYS be the humble, essential and beautiful Air Squat. 
Initially, we shall address the pull up. With both strength development for the strict version of the movement, as well as drills to better effect the gymnastics kip. 
Improving your Air Squat will help you to snatch more weight, bag off more often as well as increase your bank balance. Developing strength in an upper body pulling movement along with the technique for a regular kip will positively affect literally everything else. 
This program will be conducted twice per week, on Tuesday and Thursday, for an 8 week period. Please complete before or after class in order to compliment your workout. They are not designed to be done for time, but rather for athletic prowess.
Video's of movements that you might not know shall be posted to aid in your road to world domination. 
Happy hunting team.  

CrossFit Cardiff WoD

Every 5 mins, for 5 rounds, complete:

30 Cal Row
12 Bar facing burpees
5 Hang Power Cleans (80/60kg)

WoD - Monday 7th March 2016

Reports of die hard 16.2 performances have been reaching as far as Canary Wharf, London this weekend. 

Aside from that, I was luck enough to visit another gym on Friday night to see them all throw down. What I was presented with was a solid community, of a newly established box similar to what we had 4 years ago. We have grown, as will they, into what I saw last Friday: somewhere that I would travel miles to to train; a place where I want to spend my free time, with people who get it...a fucking cool box.

A few more folk are still to complete 16.2. #inittogetheruntiltheend

CrossFit Cardiff WoD 

Within 20min complete an AMRAP of:

5 thruster (40/30kg)
7 Hang Power Clean (40/30kg)
10 Sumo Deadlift High Pull (40/30kg)

Please post rounds and reps to comments...