WoD - Tuesday 7th November, 2017

Man its so close I can already taste that metallic, pre-vomit, taste in my mouth...PLWoD2 is coming your way soon!!

Although I have received a couple of guesses, doing things with kitchen utensils and bottoms are certainly NOT correct, at least not for the evening classes anyway. Come the Xmas doo, all bets are off; as per usual! I will be posting more about that this week, so keep your eyes peeled! 

Soon enough you lovely lot will be using a unit of mass equal to 40 funt, others a multiple of. Oh and just to clarify...Dr Robert H of Columbia University, was a right Bastard, but he sure did get the 1940s American Army fit! 

This Saturday (and Sunday)

The gym is closed this coming weekend for a CrossFit Kids Specialty seminar. Now a few things are really cool about that. Firstly is clear, it will give us the ability to start a CrossFit Kids program in 2018. We are all seriously excited to get that off the ground, as well as hopefully, a special populations class on a Sunday. More to follow with that. 

Due to the above, Matt "Brum Brum" Parry has offered to guide whoever want to go, a spot of bouldering at boulders. He is a fun loving race car driver, that just loves to get involved with new sports. He will be at Boulders climbing centre ready and smiling, excited to throw chalk over someone else's floor at 11am. 
Matt actually told me, in confidence, that all those who come with will be treated to delicious coffees in a local spot afterwards; simply because he loves you all and has loads and LOADS of money! 
The above statement is nearly all true! 

CrossFit Cardiff WoD

For 4 rounds, within a 3 minute window, complete:
250m Row
15 Hang Dumbbell Squat Cleans (50/35lbs)
Max Double Unders
Rest 6mins between rounds. 

Accessory program

Squat:

1. Goblet squat with kettlebell (ideally 4kg or less weight than you used in the 4th 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 5x20kg 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)

Please post scores to the whiteboard...

WoD - Thursday 2nd November, 2017

I wish I had a way of knowing who was reading this first, how excited they were and the noises they were making as they did! My guess is that it's Big Mike; as excited as an excited person, with  a special reason to be excited; similar to the noises he makes when leaving an assault bike!

I'm not going to tease you any longer! Not even with expertly drawn pictures of clues, so well done that you couldn't possibly guess incorrectly...or so I thought! 

The Partner League is here. Grab your buddy, lace up your nanos and hold on for the ride! After all, there is a hot date with Ash at VIVA Brazil for the winning team, lots to fight for! 
Just remember...three is a crowd!! 

Workout and score posting info below...

CrossFit Cardiff WoD

Partner League 1
For time:
Row 3000m
150 Wall Balls (20/14lbs)
RX'd

For time:
Row 2000m
100 Wall Balls (14/10lbs - reduce ROM to a wall ball placed on a 20kg bumper plate if needed)
Scaled

Standards
Squat lower than you really want to, hit the target...repeat. Read again, that says nothing about smashing yourself in the face with a ball. Doing so will push you further from that meaty date. 

Workout Flow
Teams may split this work however they choose.

Score Posting
Times will be recorded via Instagram posts. Anything is acceptable so long as it contains your team name, time and the post has @reebokcrossfitcardiff tagged. If you don't have IG, then an opposing team can help.  
Please also tag the location, type in Reebok CrossFit Cardiff in the location search and click on that, NOT Reebok CrossFit Cardiff 2.0 (our impersonator!).
Following the five weeks, the best picture will be selected with the posting team winning a prize even better than a date sucking salty meat with Ash

Happy Hunting!

Accessory Program

If you still have the minerals...

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

1.1 After set 1 perform a single arm dumbbell bench press with a slightly heavier load than used in week 3 - 5 reps on each arm (5s down and 5s up) - only increase the dumbbell in weight if lat and chest activation can be maintained
1.2. After set 2 perform a single arm overhead press with either a small plate, dumbbell or kettlebell (hold by the handle) with a slightly heavier load than used in week 3- 5 reps on each arm (5s up and 5s down) - only increase the load if lat and chest activation can be maintained
1.3. After set 3 perform shoulder taps x 20 reps
1.4. After set 4 perform push up hold to plank x 10 reps