WoD - Friday 31st October 2014

I'm not really sure what to say, I need to get this done as you guys need to go to bed and before that you need to know the workout right! ;-) I will contemplate what happened tonight and write a little more when I have it clear in my head. All i know now is that: We had proof that the community and CrossFit can and does change lives! It happened today!

Thank you so much to everyone involved, I love you guys and are so lucky to have you as a part of my life.

I just have to pass on a massive thanks from Rob Lawson at CrossFit Aberdeen, he will not be sleeping a wink tonight! Far too excited!

Reebok CrossFit Cardiff WoD

A: EMOM 12mins

3 Power Cleans (Touch & go, as heavy as possible - don't be afraid to fail)

B Back rack Walking Lunges

12 - 12 - 12 - 12 - 12

WoD - Thursday 30th October 2014

Today is a very special day. The power of the CrossFit community is going to be displayed once again!! For those of you who haven't had a first hand experience of it then don't worry, you will! Long ago I stopped apologising for sounding cheesy and harping on about it too much. The fact is, it's real! On numerous occasions I have witnessed acts that go beyond the description of generosity, selflessness and kindness. In no other environment, bar one, have I seen things like this happen; and the other definitely did not come from a group that initially gathered to workout!

The CrossFit community has the ability to change lives. I know that today is going to be one of those days!

Reebok CrossFit Cardiff WoD

5 Rounds for time of:

30 Push Press (35/25kg) 20 Box Jumps (30/24") 30 Sumo Deadlift High Pull (35/25kg)

Please post times to comments....

WoD - Wednesday 29th October 2014

What a cool showing tonight guys, awesome work from all who turned up; both morning and night to smash that very special anniversary WoD out of the park. You couldn't get near the box for the 6pm, the car park was rammed! Love it! So, don't forget that on Thursday night we have a very special guests; the guys from Monkey Box. They will be telling their story and training with us. It would mean masses to me if you guys could do whatever you can to be there for the 6pm class and give them the welcome that I know you lot are so renowned for!

AS well as the above, we have our monthly movie night this thursday, halloween themed! We shall be kicking off at 8:15 so come on down and bring a blanket. I bagsy a sofa!

Reebok CrossFit Cardiff WoD

Warm up and mobilise

3 Rounds each for time of:

Row 250m 15 KB Swings (24/20kg) 25 Burpees 15 KB swings (24/20kg) Row 250 Rest 12mins

LOOK at the rest time guys, it's not a typo. Now if you see that workout above, and know that you have to repeat it 3 times, with a 12min rest between efforts....you know what the intention is right?!

WoD - Tuesday 28th of October 2014

On this day in the year 1664 the Royal Marines were formed. An utter bunch of bad assed MoFo's who would fight to the death and evolve into being Great Britain's commandos, green berets! The men who wore the coveted green wreaked havoc wherever they fought; identified by the globe on their cap badge! So much so that during the second world war a law entitled the "Commando Order" was created by Hitler who demanded that they should be killed on sight, he stated "these men are dangerous!" Later on their simply unbelievable career Margaret Thatcher deployed Royal Marine Commandos to the Falklands Islands. This battle showed their worth. The Marines "yomped" all over the islands, encountering far less casualties due to this fact; other fighting forces who mobilised around the islands off shore on HMS ships were far more vulnerable to attack and subsequently suffered huge injury rates. The fitness and determination of the Commandos allowed them to advance to each battle on foot and dominate the ground and fight when they arrived. On completion of the war Margaret Thatcher was quoted to say the following:

"Royal Marines should be locked up in a glass enclosure, with an endless supply of beer and women and only let out in a time of war!"

In more recent years battle honours and valour has been witnessed in the wars taking place in the middle east: Iraq and more recently still, Afghanistan. Throughout these campaigns the Marines have displayed, on countless times, the famous Commando qualities that each of them possess as traits:

Courage Determination Unselfishness Cheerfulness in the face of adversity

This day sees the 350th birthday of the Royal Marines, and aside from the uniform, little has changed.

Royal Marines

A very Happy Birthday to The Corps

Within 35mins complete as many rounds and reps of:

1 Rope Climb* 6 Pull Ups 6 Front Squats (60/40kg) 4 STOH (60/40kg)

Please post rounds and reps to comments....

*perform 4 Strict ring rows per rope climb. I tried to get 4 ropes hung for this WoD but they didn't arrive in time, apologies.

WoD - Monday 27th October 2014

Now then you rat bags, let last week be a lesson to you! DO NOT cherry pick! If something comes up on the site that you don't like, do it as you will do in a day or two anyway! Another note is that you now can't trust wether the WoD is actually the WoD; it may well be something totally different. Meaning, that you may as well go in because it could be something that you REALLY like! I hope you guys had an awesome weekend and are geared up for the week. We have special guests on Thursday night, in for the 6pm class. I want you lot to come in force and say a friendly hello to the guys from Monkey Box and applaud all the amazing work they do for people who aren't quite as fortunate as others.

Reebok CrossFit Cardiff WoD

A: Spend 15mins working on Squat Therapy

B: Bulletproof Shoulder

C: 4 Rounds for time of:

Run 400m 4 Overhead Squat (80/60kg)

Please post times to comments....

Now then, what would you do if you got a take-a-way dinner and didn't have a fork? Use the hotel room shoe horn obviously...

WoD - Friday 24th October 2014

So, apart from Ian Davies no one else enjoyed my little trick today then no?? I wonder if the 7pm class had found out on the grapevine! Back to radio silence for a little longer just incase! All I am going to say is that you now never know what it might be. Oh and you REALLY don't want to cherry pick this one; there's a hole lot of fitness!!

Reebok CrossFit Cardiff WoD

UTTER SHITFEST

Please post times to comments...if you are still alive!

WoD - Thursday 23rd October 2014

Short and sweet tonight guys! 'Lisa' came close to killing a few folk; me included and I didn't even do half of it! I told you BradFit is lethal! Reebok CrossFit Cardiff WoD

In pairs complete the following for time and reps:

500 Double Unders Max reps STOH (50/35kg)

While partner one performs double unders, partner two will do STOH. STOH will not be counted unless partner one is doing double unders.

Please post times and reps to comments....

WoD - 22nd October 2014

Today we celebrate the birthday of a special person. Lisa Hill, one of our longest standing members and original bad asses! CrossFit Cardiff loves her massively as does everyone, I could post a 5k row as her birthday WoD and everyone would show up! ;-) Lisa we all wish you a very Happy Birthday, have an amazing day and if you get the chance, come down to the box and throw down with us.

I shall break the radio silence for one day due to it being for such a legend!

Reebok CrossFit Cardiff WoD

'Lisa'

3 Rounds for time: 22 Pull Ups 10 Power Cleans (80/50kg) 30 Wall Balls (20/14lbs)

Please post time to comments...

WoD - Tuesday 21st October 2014

The good thing is that from the classes that I have seen, they have all been pretty busy! More than likely as the morning class is just telling the rest of you what the WoD is! Either way, we shall test your integrity again someday soon. I do have another trick up my sleeve, which will come out when you least expect it! Reebok CrossFit Cardiff WoD

Not quite yet!

WoD - Monday 20th October 2014

So midway between Hereford and Abergarvenny there is an interesting bush! This evening I was lucky enough to be on a train which parked alongside this marvellous spectacle, for a solid 60mins, so as bewildered travellers could bask in all it's glory! Please accept my apologies for the lateness of this post (not that it is going to offer you much assistance on what is in store for you), I shall endeavour not to indulge myself in such country treats next time!

Reebok CrossFit Cardiff WoD

Just remember, whatever happens this week is all your fault! ;-)

Please post whatever to comments...

WoD - Saturday 18th October 2014

So every gym has politics, rivalries and testosterone fuelled competitions! A new one has developed and I am worried! It seems that there are two attendees, well one of them is a coach, who are attempting to kill themselves in constantly varied ways. I'm not sure why this is happening but it's epic fun watching! Brad seems to be leading the game although Abbie is definitely catching up with this beauty...

Ab MU FAIL

I am continuing with this theme, for a while.

Reebok CrossFit Cardiff

The Unknown and the Unknowable

Please post whatever to comments....

WoD - Friday 17th October 2014

It has been more than 3 year since no one turned up for the 7pm class, and that was only because we had just opened our doors! Tonight, you cherry picking MoFo's, not a single sole came through the door for class. Random? Utter coincidence? Absolutely nothing to do with the fact that the WoD was a 5km row?! Really? Well guess what bitches. Tomorrow's WoD is below:

Reebok CrossFit Cardiff WoD

?????????

See you at class!

WoD - Thursday 16th October 2014

If you didn't already dislike me then whats about to happen is going to ensure the fact... Reebok CrossFit Cardiff WoD

A: Each min for 12mins:

Odd: 10 HSPUs (if this is easy then add a deficit) Even: 20 Air Squats (if this is easy then go faster!)

B: For time:

Row 5km

Please post times to comments....

PS: Remember what they say about cherry pickers...they are a bunch of PR**KS!!

WoD - Wednesday 15th October 2014

Unfortunately I was unable to catch the footage on video due to smashing myself in the reproductive parts with functional movements executed at high intensity, but Ian Davies has taught his young one all the dance moves he knows! That kid is going to have to borrow his old man's shitty stick in no time!! Reebok CrossFit Cardiff WoD

A: Complete the following movements and reps, on the minute, each minute, for 5mins before continuing to the next movement.

1st 5mins - 12 Deadlifts (70/50kg) 2nd 5mins - 9 Hang Power Cleans (70/50kg) 3rd 5mins - 6 Push Jerks (70/50kg)

At the end of this EMOM (15 mins rest for 5mins)

B: Starting at minute 20 perform 1 round of DT every 2 minutes for 5 rounds.*

Round of DT

12 Deadlifts (70/50kg) 9 Hang Power Cleans (70/50kg) 6 Push Jerks (70/50kg)

*scale the load so that you are able to complete this.

Please post loads to comments....

WoD - Tuesday 14th October 2014

So we welcomed Gronow back to the gym tonight, he had to fill out his injury claim form at some point! He snurgled about the joint for a bit, scoping the place out, trying to find something else to injure himself on to bump up his claim; well he has to pay for that wedding somehow!! Now there has been another absence from the gym, a loving couple that just brighten the joint up! They are the loves and soles of every party and we all want to see them come back! Ross and Katie!! Get your toned and northwards pointing respective bits back to the gym before time and a lack of function movements cause them to go south!!!

Below you will see video footage of the last night they were seen. Following this "conversation" where Ross is talking to a friend on FaceTime and merely trying to show his friend how nice his fiancé is, he was found hiding in a large dustbin; from what no one can recall. If you see his poodle like appearance, drag it with his beautiful lady to the box for a good old thrashing!

Ross Vs Katie

Reebok CrossFit Cardiff WoD

A:3 round of:

2min Cindy AMRAP Rest 1 min

B: Spend 15 mins working on:

The Kipping Pull Up

C: 'Lynne'

5 Rounds for max reps of: Bodyweight Bench Press Pull-ups Rest for a maximum of 3mins between rounds

Please post reps to comments....

WoD - Saturday 11th October

There is a thing, I believe, this month called 'Stoptober' where you don't drink alcohol for the month of October. It's amazing. Here at Reebok CrossFit Cardiff we believe it's 'Stoptober' every day, that's how drunk we are. Brad is drunk right now. I like chizznickin. I mean chicken. I am Frankie Morris, Celebrity PT Coach to the stars and Mark Raper.

This is my WOD:

I call it, 'Kahlua':

6 RFT: 12 Pull Ups 20 Front Rack KB Walking Lunges 40 Double Unders

WoD - Thursday 9th October 2014

Minimal messing about tonight. Concise blog! Reebok CrossFit Cardiff WoD

Within 20 minutes complete as many rounds and reps as possible of:

2 Deadlift (120/80kg) 4 HSPUs 8 Box Jumps (30/24")

Please post rounds to comments....

WoD - Wednesday 8th October 2014

Saturday, Thursday, Wednesday; night, morning or any other tricking time we like LIGHTS!!! The box has had a revamp and is SUPER BRIGHT!!! No hiding away in the darkened corner around the side now bitches!! You shall be cued and no repped like never before! We can see what we are doing! No longer will there be the requirement to shout out blanket cues such as "GROVES!!!!! DO SOMETHING DIFFERENT!!!!" Well maybe that may still be needed! ;-) DeathFit, sorry I mean BradFit continues....

Reebok CrossFit Cardiff WoD

A: 10 Rounds of:

30s max reps power cleans (60/40kg) Rest 30s 30s max reps press ups Rest 30s

B; For time:

30 Double KB clean & Jerks

Please post times and whether or not you are still alive to comments....

WoD - Tuesday 7th October 2014

Today a whole family was set free. Free to begin the rest of their lives. This family has had to endure such hardships over the last year that many others would have fallen apart. Instead, they remained strong. So strong that those around them were treated as if nothing had happened. I have to sit and think very hard to try and remember the last time that I experienced one person deal with a situation of a similar magnitude in such a way; let alone the entire family! They displayed qualities that are rarely truly witnessed; courage, unbelievable cheerfulness in the face of adversity and a selflessness that would change the world if it could be replicated by half the people who we surround ourselves with.

Their behaviour has caused me to stop and think about how I react to situations and has taught me the true strength of family and community.

They have firmly secured their spot on my Christmas card list and the family of CrossFit Cardiff wishes them the very best in the future!

Reebok CrossFit Cardiff WoD

A: Squat Therapy

(at least 5x5 SUPER, ÜBER slow reps!!

B: Back Squat

5 - 5 - 5 - 5 - 5 (Each set must be heavy....BE AFRAID OF THE BAR)

C: Hip Extensions

20 - 20 - 20

Please post loads to comments....

WoD - Monday 6th October 2014

So, what must it feel like to get beaten around a half marathon course as if it owes you money? To have the ability to run taken away from you after a near 6 miles and pee stop? To be utterly destroyed by your wife; not by 2mins, 5mins, 10...no, no...by 1 hour!! Holy shit! Fair play for doing it but I think the nipple vaseline was slightly excessive to walk 13min miles! Anyway, back to BradFit, lets see how many of you are still alive this time next week!

Reebok CrossFit Cardiff WoD

A: Every 30 seconds for 10mins: 1 strict muscle up or transitions and negative reps.

B: 'Jackie' For Time:

1000m row 50 thrusters (20/15) 30 pull ups