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...

WoD - Thursday 19th October, 2017

Hang on for dear f**king life team...you are nearly there!! ;-)

In all honesty, this week has been an awesome example of programming. One thing per hour and guess what, it has been a significant challenge. Even some of the best have been humbled and forced to scale loads. 
Hannah has been designing workouts in the background for a while and has been let loose, with some intelligent adjustments throughout the week, in response to feedback from those taking part, have allowed you to continue pushing all week.
What a stud! 

CrossFit Cardiff WoD

Within 10mins, complete an AMRAP of:
2 Shoulder To Overhead (80/60kg)
4 HSPUs
8 TTB

A cheeky bit of movement redundancy, going from something heavy overhead to bodyweight will be a spicy challenge. 

Please post rounds to the whiteboard...

Accessory Program

Press:
Session: 
1. Tempo press ups - 4 sets x 5 reps (2s 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 1 - 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 1- 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

?????

WoD - Wednesday 18th October, 2017

Ok so my legs have been firmly locked into the hurt locker and are NOT coming out for a long assed time. 

CrossFit Cardiff WoD

Take the hour to set a 1RM Clean

Please post loads to the whiteboard....

Even after having done CrossFit for 10 years, you can still mess yourself up entirely from two days of training. The good news is, that you do get better. As you can see...

WoD - Tuesday 17th October, 2017

Anyone else seriously struggling to walk down stairs, curbs, stepping over leaves?  

When a nine year old REEEEEEALLY wants to show you her brand new bedroom...you just wish that you hadn’t let Hannah program the workout!!  

I don’t think tomorrow is going to be much better!! 

CrossFit Cardiff WoD

For Time: 

15 - 12 - 9

21 - 15 - 9

15 - 12 - 9

Deadlifts (130/90kg)

Pull - ups

Box Jumps (30/24”)

Rest 5mins

For Time: 

9 - 12 - 15

9 - 15 - 21

9 - 12 - 15

Box Jumps (30/24”) 

Pull - ups

Deadlift (130/90kg) 

You go down, rest 5mins, and then go back up again. Fun times!

Please post times to the whiteboard...

 Accessory Program

Squat:

Session

Goblet squat with kettlebell (ideally 12kg or less weight than you used in the first week) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)

Single leg touchdown progressions - 4 sets x 5 reps on 2x20kg 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)

For some reason, this picture is stretched...👆🏼But I can’t say that I’m upset about it though!  

Partner WoD - Monday 16th October, 2017

Welcome back to a new week, and I think you will agree...what a way to kick it off! 

Following a bad assed level 1 at the gym, you lot should be well and truly rested. Potentially not those who braved the Welsh weather and showed Pen Y Fan who was boss! Awesome turn out to use your hard earned fitness for lots of fun! 

As well as a bad assed workout, we welcome another batch of brand new faces, with a partner WoD for those fresh off the latest Foundations course; but after tomorrow, we may well never see them again. 

CrossFit Cardiff Partner WoD

For 12 Rounds and within a 2min window, in a YGIG (you go, I go) format complete: 
15/10 Calorie Assault Bike
30 Double Unders
AMRAP (As Many Reps as Possible) Wall Balls (20/14lbs)

Food for thought, BREATH deeply when your partner is going! 

Please post total wall balls to the whiteboard and vomit OUTSIDE!! 

WoD - Friday 13th October, 2017

The date means nothing, just another number. One that you will count to a couple of times during today's workout. 

Get after it team. 

CrossFit Cardiff Partner WoD

For Time:
21 - 15 - 9
Thrusters (40/30kg)
Pull - ups
15 - 12 - 9
Thrusters (50/35kg)
Chest to bar Pull - ups
12 - 9 - 6
Thrusters (60/40kg)
Bar Muscle Ups

Watch something serious cool...HERE

Athletes may split the work as needed throughout. Please post times to the whiteboard....

WoD - Thursday 12th October, 2017

If you just LOVED Monday, well you are going to just HEART today! 

Make sure you remember...the Ginger Ninja that is dishing out aaaallllll the love to you lovelies!! 

CrossFit Cardiff WoD

Within 30mins, complete as many rounds as possible of:

Run 400m

Rest for double the time taken to run the distance. 
 

Scaling Options

500m Row
400m AB

Accessory Program

Press:
Pre-Assessment:

1. Film your technique while performing 5 of your best press ups VIDEO

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

1.1 After set 1 perform a single arm dumbbell (light) bench press - 5 reps on each arm (5s down and 5s up) - keep your lats and chest activated the whole time. VIDEO
1.2. After set 2 perform a single arm overhead press with either a small (1.25,2.5kg) plate, light dumbbell or light kettlebell (hold by the handle) - 5 reps on each arm (5s up and 5s down) - keep your lats and chest activated the whole time. VIDEO

Preferably perform this exercise with a kettlebell (by the handle), however, if it is too heavy then do not worry!

1.3. After set 3 perform shoulder taps x 20 reps VIDEO 
1.4. After set 4 perform push up hold to plank x 10 reps

WoD - Wednesday 11th October, 2017

So yesterday was spent getting you abs that you can wash your pants on, today we focus on developing an ass that will give people whiplash each time you walk by them on the street. 

And that is NOT done by twerking...but by squatting heavily! 

CrossFit Cardiff WoD

Overhead Squat
10 - 10 - 10 - 10

Please post loads to the white board...

You didn't know that Jimi kept his change in his back pocket did you?

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) 

WoD - Monday 9th October, 2017

Another one bites the dust! BANG, just like that and you're back onto another week of fun filled fitness! I hope you all enjoyed it while it lasted and are well rested, NOT still hung over and ready and willing to hit the ground running tomorrow morning! 

IF you have any complaints about this weeks constantly varied movements, then please, direct your concern towards the ginger ninja...

With that fresh in your minds...

CrossFit Cardiff WoD

For 5 Rounds, perform a 1min AMRAP of:

Assault Bike calories

Rest 5mins between each effort

Please post reps to the white board and punch Ash in the baby maker! 

Alex Conroy, witnessed attempting to get to his car after a week in Ibiza and the 5pm class

WoD - Friday 6th October, 2017

It's FRIDAY!! Last day of the week and into a kick ass weekend full of fitness and boozy nights! 

Why not kick it off with a cheeky coffee and one of Gibbo's delicious balls?!

CrossFit Cardiff Partner WoD

Within 20mins complete as many rounds and reps of:
"Cindy"
5 Pull-ups
10 Press Ups
15 Air Squats

Partners will complete a 20 Cal row before changing from Cindy to the rower. 

Please post scores to the whiteboard...

WoD - Thursday 5th October, 2017

Now this might not be the best idea for "bring a buddy" week, and will completely solidify their decision NOT to return. 

Think carefully about tomorrow, please only bring the right kind of buddy...

CrossFit Cardiff WoD

Within 2mins complete as many rounds as possible of:
15/10 Cal Assault Bike
10 Thrusters (40/30kg)
Rest 4mins

Following the 4mins rest, athletes will continue where they left off on the last 2min window.

WoD - Wednesday 4th October, 2017

OUCH!!! That hurt AND was fun, the beauty of CrossFit. Forearms on FIRE!!

I just want to take a second to thank you lovely lot for such an amazing birthday gift! I was a little blown away by, to say the least, by the generosity and am massively grateful! 

Rogue delivered the sexy little bastard today, and I used it straight away in today's WoD. It definitely made the weights feel lighter!! 

Love you all and thank you again! 
Davs. Xxx

CrossFit Cardiff WoD

3 Rounds for time of:
5 Ring Muscle Ups
10 KB Swings (32/24kg)
20 GHD Sit Ups
40 Double Unders

Scaled Version (merely food for thought):
First we scale load, then volume (either overall or specific, and only then movements)

3 Rounds for time of:
5 Low ring Muscle Up Transitions (rings set to a height that makes the movement taxing)
10 Russian Swings (Head height) (24/16kg)
20 Ab Mat Sit Ups
30s of attempting double unders

Please post times to the white board....

Sexy as F**K!!!

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.

WoD - 2nd October, 2017

OCTOBER...Jeeeeeeeeeesus!! I did not see that coming! Luckily this winter is going to be slightly different, we have plenty of assault bikes to keep us warm! ;-) 

The team had a productive meeting after class on Thursday night, and even though a significant proportion of it was spent giving Ash shit for the amount of food he eats, we did hash out some cool ideas. 

The Partner League will be starting in November, information will soon be coming out. Until then, you just need to do one thing for me please...go forth, find a partner and invent a clever team name! That team can comprise of two men, two women or one of each. 

This week, you lovely lot will be "Bringing your Oppo's." The rest of you, don't go fully "cultish" on their asses, they may not be ready for it! Leave that for later in the week! ;-) 

CrossFit Cardiff WoD  

Back Squat
1 - 1 - 1 - 1 - 1

It's TEST time! For 8 weeks we have been working hard with heavy assed weighted lunges, as well as an accessory program focus on developing squat position and strict pulling power/midline strength. Funnily enough, better positions along with a stronger set of butts and hamstrings can't but lead to a heavier squat. The added bonus of a stronger "core" will ensure that the abilities of your new found butt cheeks will be able to find its way to the barbell. 

At least, that was the plan anyway...

WoD - Friday 29th September, 2017

Man that was gnarly, 5 mins, head to head. Simple movements, an annoyingly moderate load and a huge gut check. 3...2...1...in the words of Coach Al Conroy weightlifting plus aerobic capacity fitness! 
All thats left to do is cross your arms into an aesthetically pleasing double biceps front pose and cue some movement. 

Tomorrow, we put the barbells away, but keep the beautifully fun gut checks! :-I

CrossFit Cardiff Partner WoD

A: For time: 
42/30/18
Calorie Assault Bike
Calorie Row

Rest 8mins

B: For time
18/30/42
Calorie Row
Calorie Assault Bike

Partners may split the work however they choose. 

C: For 2min, do your best impression of a sizzling piece of bacon. Then get up and have an awesome weekend! 

Anyone else no longer care about the workout, but are hungry??

WoD - Thursday 28th September, 2017

There is plenty of research, nowadays, to suggest that carbohydrates are not actually necessary. Certainly not all the highly refined and highly addictive, readily available, complex carbohydrates that form the basis of the overwhelming majority of the worlds diets. 

Just meat and fat is enough. But...it does have it's issues...right Tom?? Let me know if you fancy a lend El! ;-) 
 

This should help...and a massive plunger!! 

CrossFit Cardiff WoD

Within 5mins, complete as many rounds and reps of:
25 Double Unders
5 Ground to overhead (70/50kg)

Accessory Program 

4 x 5 Ring Rows

Superset between Set 1 and 2:
10 Single Leg reverse lunge to stand - aggressive ascent, add plate on front foot to increase difficulty
10 lunge steps with thoracic twist
5 Wall Squats

Superset between Set 2 and 3:
10 Bottom to bottom squats with hands twisting to the sky (stand to full extension each rep, alternating arms. 10 each side)
1 min Static Ankle Stretch - Barbell or single leg heavy KB.
5 Wall Squats

Superset between Set 3 and 4:
15 Deadlift reaches - 5 in each direction
15 GHD hip extensions
5 Wall Squats

Superset following set 4:
15 Lunge Reaches (5 in directions) - https://youtu.be/k2EnxcZDr8A
10 Back extensions
5 Wall Squats

WoD - Wednesday 27th September, 2017

Perfect! Everyone I saw go through hit the weight perfectly! An extremely uncomfortable workout but very worth it. 

Take a bow team. 

CrossFit Cardiff WoD 

For Time: 

42 Wall Balls (20/14lbs) 

21 Pull ups

30 Wall Balls (20/14lbs) 

15 Chest To Bar Pull ups

18 Wall Balls (20/14lbs) 

9 Bar Muscle ups

Please post times to comments... 

This position is the intended end goal of this workout... 

WoD - Tuesday 26th September, 2017

Loving the energy at the box tonight, as well as the masses of PBs! Awesome effort from all of you guys! 

Kath Shafer, especially, kicked ass! Congrats for that epic C&J and by the looks of it, you have so much more left in the tank!  

Tomorrow's workout has been thrown back and forth, being altered. I honestly didn't think that it was heavy enough for the intended stimulus and so tested tonight with the load that I thought it should be. 
Now please, don't get freaked out by the number, as after all...it's just a number. So long as it feels right (and that actually may feel very wrong) then it doesn't matter what the number is. As after all...it's just a number! 

You should not fail but it should be a challenge. 

CrossFit Cardiff WoD

3 Rounds for time:
10 Deadlifts (100/70kg)
5 Front Rack Walking Lunges (100/70kg)
15 TTB
5 Front Rack Walking Lunges (100/70kg)

Please put times to the whiteboard...

Accessory Program

Just a quick one. Due to some good and useful feedback, the volume of the accessory program has been reduced so that it doesn't take as long to do and doesn't smash the hell out of you either before or after the workout. Give it a try, keep at it and welcome all the results.

4 x 5 Strict pull ups (no slow decent)

Superset between Set 1 and 2:
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down
27 Different Squat variants - VIDEO

Superset between Set 2 and 3:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
27 Different Squat variants

Superset between Set 3 and 4:
10 Hip Extensions
10 Wall Squats with a 2 second pause at the bottom of each rep
12 Single leg glute raises

Superset following set 4:
10 Hip Extensions
10 Kip swings (big focus on lats pulling)
10 Wall Squats with a 2 second pause at the bottom of each rep

Accountant by day...BADASS by night! 

WoD - Monday 25th October, 2017

Another week and another Monday. I hope you legends spent the weekend increasing your fitness no end, drinking amazing coffee and hanging out with seriously cool folk. 

Tomorrow we are going to test some strength. It's time to get the big plates out... 

CrossFit Cardiff WoD

Clean and Jerk

1 - 1 - 1 - 1 - 1

Please post loads to the whiteboard...