Workout of the day
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WOD
So if all those air squats (or tonights deadlifts) didn't get your buns feeling like steal...these will.
CrossFit Cardiff WoD
Overhead Walking Lunge
8 - 8 - 8 - 8
Please post loads to the whiteboard. Your aim is the heaviest possible weight for all 8!
Yep, you lot looked just like I did once i'd finished that workout...like you'd been kicked in the relative nuts. Not pleasant.
Have a look at our Instagram page, reebokcrossfitcardiff, for details of the April Fools Throwdown. If you don't have an Instagram account, create one and follow us, or...borrow a friend who does.
CrossFit Cardiff WoD
3 Rounds For Time of:
50 Double Unders
25 TTB
15 Deadlifts (100/70kg)
A grippy sprint...get after it and hold on to that bar! Pleas post times to the white board...
So that workout hurt, yet again! Quadzilla! Luckily though, I went fast enough to begin my journey towards those unreal, hairy buns!
CrossFit Cardiff WoD
Within 20min complete an AMRAP of:
40 Bar Facing Burpees
30 Clean And Jerks (50/35kg)
30 Bar Facing Burpees
30 Clean And Jerks (65/45kg)
20 Bar Facing Burpees
30 Clean And Jerks (80/55kg)
10 Bar Facing Burpees
Max Clean And Jerks (100/70kg)
Power Cleans are RX'd.
Thank you to everyone who came down and made last night such an amazing experience. Kathryn kicked butt, shortly followed by Mama Lawson doing the same thing.
The box was bouncing!
CrossFit Cardiff WoD
4 Rounds for time:
400m Run
50 Air squats
Please post times to the whiteboard...
A WoD like this will give you buns like that...
Rest up and get ready, or...come in for an old school shitfest!
CrossFit Cardiff WoD
'Kelly'
5 Rounds For Time of:
Run 400m
30 Box Jumps (24/20")
30 Wall Balls (20/14)
Please post times to the whiteboard...
The Open starts today (well tomorrow but you know)! Holy shit that came around fast! Get signing up to Team Reebok CrossFit Cardiff.
Let's have another awesome season of firsts.
CrossFit Cardiff WoD
For time:
10 - 8 - 6 - 4 - 2
Snatch
Male load (40/50/60/70/80)
Female Load (30/35/40/45/50)
3 Rope climbs between each set.
Please post times to the whiteboard...
It's nearly pissing March, which means it's nearly summer and the open is upon us.
So cool to hear that so many of you have signed up. It's really simple, all you have to do though, is log in and ensure that you have joined up to our CrossFit Cardiff team.
It is under Reebok CrossFit Cardiff. Get after it team...
CrossFit Cardiff WoD
For time:
1000m Roew
50 Burpees
25 GHD Sit Ups
please post time to the whiteboard...
Follow the sign above! 🖕🏻🖕🏻
I'd just like to pass on a huge thank you for coming down and doing that workout. It means a massive amount to me.
CrossFit Cardiff WoD
Back Squat
3 - 3 - 3 - 3 - 3 - 3
Get those glutes fired up and post loads to the whiteboard...
Shortly before 12:15 hrs on the 20th February, 2008, local time Corporal Damian Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed 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 OP PALLISER and OP SILKMAN in Sierra Leone and OP 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 get married 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. A courageous and selfless comrade, his cheerfulness in adversity could be guaranteed, and he always demonstrated the very highest standards of professional competence in everything that he undertook."
CrossFit Cardiff WoD
"The Bear"
Within 20min complete an AMRAP of:
12 OH Walking Lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups
Please post rounds and reps to the whiteboard...
Rest In Peace brother
Happy Friday Biatches. Smash out a workout and then get messy in BrewDog!
CrossFit Cardiff WoD
'Nate'
Complete as many rounds and reps as possible within 20mins of:
2 Muscle Ups
4 HSPUs
8 Kettlebell Swings (32/24kg)
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Ok, I am going to give you the day off...only kidding...SIGN UP TO THE OPEN!!! And while you're at it, frantically practice overhead dumbbell walking lunges!!
CrossFit Cardiff WoD
3 Round for time of:
15 STOH (60/40kg)
30 Box Over Jumps (24/20")
15 Pull Ups
Can anyone go unbroken at their chosen barbell weight, box height and pull up variation.
Please post times to the whiteboard.
Hey, you sexy f**kers...SIGN UP TO THE OPEN!!!
CrossFit Cardiff WoD
4 Sets for max load of:
5 Front Squats
10 Front Rack Walking Lunges
5 Front Squats
The bar can't rest for the entire set, rest your asses as needed
The birthday week continues with a RIIIIGHT treat! Nope, not a cake, but a present...FITNESS
Just in time for the Reebok CrossFit Games Open 2017. Yep, it's come around fast right? If this is your first year, then click HERE to watch a super cool video that will explain all.
Now. I understand, from years of doing so, that people get a little nervous about signing up. I am not going to push anyone to get involved; competing isn't for everyone. Regardless, and I say this every.single.year, should you decide to lace up your pumps and go against the likes of Rich Froning, Kara Webb and Kathryn Lawson, then I guarantee a few things are going to happen: you will get five seriously good workouts; more than likely discover that you can do a lot more than you thought; be a part of inspirational, community driven performances, that if you can't do yourselves already, will be able to by next year.
But, if that still doesn't tickle your fancy, make you curious to see what are truly capable of then this might...MAN UP AND SIGN UP...It's f**king cool!!
Plus, i'll be seeing Castro today so will get the heads up! ;-)
This year, CrossFit Cardiff WILL be performing these WoDs as the Saturday morning workout. And here's why:
The above is with the exception of Week 2. We are hosting a CrossFit L1 at the box that weekend and so will post about the timings for the open WoD closer to the time.
Anyway, don't put off the inevitable, sign up! Those who do...BE SURE TO ADD YOURSELF TO OUR TEAM: Reebok CrossFit Cardiff.
CrossFit Cardiff WoD
A: 2 Rounds each for time of:
25 Thrusters (45/30kg)
25 TTB
25 Power Snatch (45/30kg)
50 Double Unders
From the top of the first minute, perform 5 burpees each minute, throughout.
Rest 3mins between rounds.
B: Exactly 5mins after completing part A:
Set a 1RM Clean & Jerk within a 7min window
Six years ago today, the doors of CrossFit Cardiff opened the doors for the first time. At 9:30am, on a rainy Saturday morning, approximately five hours after throwing the 'spare' nuts and bolts from the newly assembled GHDs into the bush opposite, the first members of our family walked over the threshold; excited to see the new fad, taught by two young (younger) guys, still wet behind the ears, desperate for sleep.
The small yet perfectly formed ice box of fitness was bouncing within minutes. Nervous looking legends who had traveled from as far as Leeds warmed up ready to tackle 'Fight Gone Bad'; my first ever CrossFit workout.
For hours, heats came and went. PB's and sweat flying every where and just think...we didn't even have a sign...
Since that day, I have made more mistakes then I can remember. Regardless, soon enough something had to change...
And thanks to an amazing family we opened the doors without anyone dying and only having to cancel one class...
And now, it is just a normal part of your lives. Here's to another six years of thrusters, burpees, drunken escapades and hang overs. Post Xmas Doo embarrassed faces but definitely NOT anymore Reebok CrossFit "Games" hot tub parties.
Thank you to everyone for your support over the years.
CrossFit Cardiff WoD
5 Rounds each for time of:
Row 40cals
Rest 2mins
Run 400m
Rest 2mins
Add the 400m run time to the time taken to row 40cals for a total time. Repeat each round. Please post times to the whiteboard...
By the way. This week has been programmed by Suller, AKA Captain America. Please direct all feedback and complaints regarding calf DOMs to the good looking fitness whore.
CrossFit Cardiff WoD
For Time:
50 - 40 - 30 - 20 - 10
Double Unders
25 - 20 - 15 - 10 - 5
Toes To Bar
Please post times to the white board...
Now that Jimi has put his clothes back on he can put his shitty stick firmly away until the next time.
CrossFit Cardiff WoD
15min AMRAP of:
5 Left arm DB OH Lunges (45/25lbs)
5 Right arm DB OH Lunges (45/25lbs)
10 Pull Ups
15 GHD Sit up
Scale GHDs to ab mat sit ups in required.
Please post rounds and reps to the whiteboard...
FEET IN!
Yesterday was a gasser, today we get strong...and also really gassy!
Grab a bar, make it heavy and suffer for a minute or two. Your butt will thank you for it, your jeans won't!
CrossFit Cardiff WoD
Front Squat
7 - 7 - 7 - 7 - 7
Please post loads to the whiteboard...
Above is rare picture of Jimi front squatting the day he forgot his kit!
On Rampers...WELCOME!!!
Firstly, congrats on surviving 'Fight Gone Bad' on Friday. Or like some of you coined it...'Death Gone Well!'
Now it's time to come and play, luckily for you, with the best folk about. We have a partner WoD for you guys, meaning that you will for sure meet someone. In case you hadn't guessed, it is not ok to partner up with a fellow on ramper. The legends of the gym will take you under their supportive wings and ensure you guys are looked after.
You existing bad asses of CrossFit Cardiff...you know what to do!!!
If you had forgotten: Class times:
6:30 - 7:30am
5:00 - 6:00pm
6:00 - 7:00pm
7:00 - 8:00pm
Remember. Rock up and have a fucking good time! I know, that it will be the very best hour of your day.
CrossFit Cardiff Partner WoD
For Time:
60 Power Snatch (60/40kg)
Run 800m
60 Clean & Jerk (60/40kg)
Run 800m
Partners may choice to split the reps in anyway they wish, but must run together.
Please post times to the whiteboard...
Some residue chalk from a cheeky bucket rub, or even a full blown blow out, kicking the bucket across the box accidentally or on purpose...is really not a drama. I don't really care. It's a unavoidable hazard aaaaaand makes you 25% stronger, do not argue with science!
What is not cool though...is leaving your used chewing gum on the side. We work hard to make that gym feel like it's yours, please treat it as such!
Be a DUDE...not a DICK!
CrossFit Cardiff WoD
3 Rounds for time of:
Run 400m (together)
30 deadlifts (100/70kg)
60 Burpees.
So partners will run 400m together, return to the barbel and between them accumulate 30 and 60. Work can be split as they wish, but both athletes can work at the same time. Therefore the fastest way to get the work done, is to go mental on the burpees to try and get them finished at the same time as the deadlifts...ready for the run.
F**K that was fun! Loooooads of atmosphere through all classes and people PBing the hell out of their Clean and Jerks...I have no idea how after all that but love it all the same!
Amazing effort!
CrossFit Cardiff WoD
3 Rounds for time of:
20 Box Jumps (24/20)
10 OHS (70/50kg)
20 TTB
please post times to the whiteboard
