Forging Elite Fitness In South Wales
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WOD
Firstly a quick apology for the lateness of the last couple of posts! I've been up in Manchester and Birmingham this week and super busy gallavanting working..
From the evil mind of Bradley Rivers I present:
A: 15 mins EMOM: 1 Snatch
B: For Time: 30 Toes To Bar 15 Overhead Squat (60/40) 20 Toes To Bars 10 Overhead Squats (60/40) 10 Toes To Bar 5 Overhead Squats (60/40)
Enjoy!!
A 15 min EMOM1 clean and jerk
B 3 rounds for time 10 CTB Pull ups 10 Front Squats 70/45 10 Burpees
Ok, ok, just because you guys wanted a partner WoD sooooooo much...you still ain't getting one! You'll have to wait for BradFit next week when the long haired softy decides to buckle under the pressure! Have a good weekend gang!
Reebok CrossFit Cardiff WoD
A: Spend 15mins working on Pull-up efficiency, just don't do too many reps!
B: For time:
30 OH Walking Lunges (70/50kg) 30 Weighted Pull-ups (45/25lb Dumbbell) 30 FR Walking Lunges (70/50kg) 30 Strict Pull-ups 30 BR Walking Lunges (70/50kg) 30 Pull-ups
Time Cap: 25mins
Please post times to comments....
Check out this link. The guys at buff box are legit and will hook you up with everything that you need, super easy, super healthy and saves you gangs of time everyday trying to figure out what to buy and what to cook... http://www.buffboxmeals.co.uk
Give me a shout, you don't wanna miss out!!
Reebok CrossFit Cardiff WoD
A: 3 Sets to warm up and activate hamstrings
8 GHD Hip Extensions 8 Single Leg Glute Raises (Alternate legs)
B: Deadlift
3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3
Please post loads to comments....
You guys f**king BOSSED that WoD tonight! It was mint! Folk running out of the door on their runs with 60s left to go, jumping on the rower after time had been called just to finish! LOVE THIS shit!! You lot are utter rockstars! Take a pat on the back! Reebok CrossFit Cardiff WoD
5 Rounds of: 3min AMRAP: 3 Power Snatch (50/35kg) 6 Press Ups 9 Air squats Rest 1min
each round will see you continuing from where you left off on the last. Please post one score to the whiteboard after you've scrapped your sorry ass off the floor.
Don't forget the end of the week is approaching! Orders in for the xmas doo by then please! I'll be hitting you up for some cash soon! Standby for a shitfest!!
Reebok CrossFit Cardiff WoD
2 Rounds for time of: Row 1000m 50 Double Unders 50 KB Swings (24/26kg) 50 Double Unders Run 1000m Rest 5 minutes
Please post times, minus the rest, to comments....
So an utter brute and vandal attempted to knock down our pull up rig tonight. The incident took place at roughly 6pm when a 2ft tall hoodie threw herself against one of the wall mounted rig uprights! There was no concern for the well being of the 6pm class, or whether they had to use the apparatus; she thought only of herself and tried to ruin it for everyone else. The only reason I can think that Lottie "The Hottie" decided to conduct herself in such a way is through jealousy, the fact that she can't quite jump up to the bar yet has been grating on her every since she has been able to walk!
Little did she know that when erecting the mighty rig, the DIY team from CrossFit Cardiff purchased their fixing tools from ShitFit Screwfit over the road, so there is no way that thing is coming down!
Below is a picture of the guilty party, looking extremely sheepish! Vitamin - D bottle for lump scale!
Reebok CrossFit Cardiff WoD
A: Spend 15mins working on Muscle Up technique
B: Spend 10 mins working on Thruster technique
C: For Time:
21 - 15 - 9 15 - 12 - 6
Thruster (95/65lbs) Muscle Ups
Please post times to comments...
So this is the last week to get your Xmas doo food orders in gang. Don't be disappointed! There is a link to a google doc that I spent literally minutes figuring out how to set up on the Facebook event page! Fill the sucker in!! Reebok CrossFit Cardiff WoD
A: Spend 15mins working on squat therapy
B: For time:
10 - 1 Power Clean (60/40kg) 1 - 10 Push jerk (60/40kg)
Scale to achieve a 10min cap
C: between 3 sets of 20 GHD Hip Extensions accumulate 2mins in an L-sit. (Either on parallets or hanging from a pull up bar)
Please post times to comments...
Earn you evening beer... Reebok CrossFit Cardiff WoD
A Complete as many rounds as possible in 15 minutes of:
5 STOH (50/35kg) 7 Overhead Squats (50/35kg) 10 TTB
B: Immediately on completion of A run 1 mile for time.
So you can work as a team, even a pair if you like...but not to complete the WoD! To cheer your mates on once you've finished! No expected partner WoDs on my week sorry! Just utter shitfests! Now Nolan, if you're reading this, thank you buddy!
Reebok CrossFit Cardiff WoD
A: For 15mins work on warming up the thruster and efficiency of the movement
B: For 15mins work on warming up the pull up and efficiency of the movement
C: 'narF sdrawkcaB'
For time:
9 - 15 - 21
Pull-Ups Thrusters (95/65lbs)
Please post times to comments....
Short and sweet! Reebok CrossFit Cardiff WoD
A: Barbell Efficiency:
Complete the following reps of Power cleans (50/35kg)
15 - 12 - 9 - 6 - 3 Rest 60s between sets
Each rep must look exactly like the one before. This is NOT about time, it's about movement.
B: 5 Rounds for Time:
3 Rope Climbs (15') 9 Deadlift (120/90kg) 30 Double unders
Please post times to comments....
So tomorrow I shall be devising a cunning plan, one as cunning as a fox with a degree from Oxford, to obtain all of your xmas meal orders; stress free! I have a slight suspicion that such a task could be impossible, but lets see! These orders are going to have to be in fast, it's only an order for a meal after all, and wouldn't take you more than a week if you were sat in a restaurant. So once the post has been made you will have a week. The best way is going to be to have you write it down in a central location, i.e. the box. TBC.
Reebok CrossFit Cardiff WoD
A: 12 - 12
Strict Press
B: 12 - 12
Push Press
C: 12 - 12
Push Jerk
D: 3 sets for form of:
15 Hip Ext with a 5 secs pause in the superman position every 5. Rest 30s 15s L-sit hold
They went with songs to the battle, they were young.Straight of limb, true of eye, steady and aglow. They were staunch to the end against odds uncounted, They fell with their faces to the foe.
They shall grow not old, as we that are left grow old: Age shall not weary them, nor the years condemn. At the going down of the sun and in the morning, We will remember them.
Reebok CrossFit Cardiff WoD
'Remembrance'
AMRAP in 18 minutes; 11 Hang Power Snatch (35kg/25kg) 11 Burpees 11 Thruster (35kg/25kg) 11 Pull Ups
On the 11th minute, rest in silence for 1 minute and then continue where you left off.
Please post rounds to comments....
I hope that you all had a cracking weekend and have fully recovered from a thorough BradFit smashing! You'll want to have as this week you are going to need to have your wits about you...trust me! ;-) Reebok CrossFit Cardiff WoD
A: Spend 10mins working on Squat therapy
B: For form 30 Air Squats*
C: 5 Sets for maximum load but without looking like the barbell is smacking you around as if you owe it money:
10 - 5 - 10
Back Rack Walking Lunges, Back Squats, Back Rack Walking lunges. This complex should be completed without rest. Once the second set of walking lunges is performed then athletes will re-rack the bar and rest.
Please post loads to comments....
*This is for form, not time! There will be no timer set but the trainer leading the class will be given the right to no rep athletes who are not maintaining their best possible movement. Strive for virtuosity guys!
Just when I thought that Brad was a rough and tough, ponytail wearing, WoD of death designing, merciless MoFo he goes and programs a partner workout. Soft as shit! Reebok CrossFit Cardiff Partner WoD
Partner Wod In a 20min time frame continue the sequence.
Partner 1 3 box over jumps (24/20") 3 squat cleans (50/35kg) Partner 2 3 box over jumps (24/20") 3 squat cleans (50/35kg)
Partner 1 6 box over jumps (24/20") 6 squat cleans (50/35kg) Partner 2 6 box over jumps (24/20") 6 squat cleans (50/35kg)
Partner 1 9 box over jumps (24/20") 9 squat cleans (50/35kg) Partner 2 9 box over jumps (24/20") 9 squat cleans (50/35kg)
So on so on
Please post scores to comments....
Mostly you are able to decide who you surround yourselves with. Sometimes though, you are forced to spend large amounts of time with others who will do nothing but tell you your problems, and inform you of what you are not able to do. Day after day I see CrossFitters give that type of person a big fuck you; watch this!! With a strong mind, anything is possible.
Reebok CrossFit Cardiff WoD
A: Spend 15mins smashing yourself with squat therapy. Minimum of 50 slow and controlled reps
B: Within 15mins complete as many rounds and reps as possible of:
Row 250m 25 Press Ups
Please post rounds and reps to comments....
Every now and again I am reminded just how much this box can effect people, cause them to make life changing decisions and literally lead the way through entire chapters of their lives. Tonight I was given such a reminder and it left a mark. This community is more than that, it's a family and you lot are as solid as a rock; so welcoming and generous to anyone that walks in those doors. They all come for the same reasons: to be better and enjoy the best hour of their day; for during that one hour, what once seemed impossible becomes possible. Thank you CrossFit Cardiff.
Reebok CrossFit Cardiff WoD
A: 10min EMOM 3 Power Snatches*
B: 5 rounds for time: 7 STOH (60/40kg) 12 Pull Ups
*Power snatches are to be touch and go and as heavy as possible.
Please post loads and times to comments....
A new on ramp started tonight with an equal number (nearly) of budding helper to athletes! The poor buggers didn't know what had hit them! They all kicked butt and had their eyes all over the new clobber already, you longer standing "old sweats" had better snap them up fast or you'll be missing out! If anyone finds a cooked chicken in the changing rooms then feel free to eat it, unless you prefer NOT to be crapping through the eye of a needle for the next few days. Tommo, the MUPPET, left it "somewhere" at the box. So...how many burpees should he get for that??
Now seriously now...seriously, please...no one die!!!
Reebok CrossFit Cardiff WoD
A: Front squat 2-2-2-2-2-2-2 (All heavy should first set and last set should be within 10% of each other)
B: Rope climb tekkers
C: work in small groups and perform AMRAP rope climbs in 10mins.*
*Brad actually "tested" that you won't die if you drop from the 15ft rope. I'm not sure exactly what happened and unfortunately there is no video evidence (that I know of) of the incident, but you should all be therefore fine!
please post loads to comments....
I'm sorry for the crazily late post but I have just got in. It was hard enough trying to communicate with Bradder's whilst driving on the M4 let alone posting the workout! I hope you lovelies are all sleeping like babies and this shall be a nice surprise for you when you wake!
Reebok CrossFit Cardiff WoD
"Whitten"
Five rounds for time of: 22 Kettlebell swings (32/24kg) 22 Box jumps (24/20") Run 400m 22 Burpees 22 Wall balls (20/14lbs)
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
http://media.crossfit.com/cf-video/CrossFit_101112MikkoGrahamWhitten.mov
Please post times to comments....
Today we dedicate our workout to yet another fallen solider, an Ex Royal Marine. Mike White sadly took his own life on the 23rd of September this year in Thailand. This isn't the first time that I have experienced such a sad loss. Questions as whether to repeated exposure to difficult situations whilst out in theatres of war are responsible for such an event. Below is a piece written by one of his former Royal Marines colleagues. Rest In Peace Mike.
Mike, a son, a brother, an uncle, and a good friend to many. At a young age he had achieved more then most will ever do. Having left the Army as a corporal, he passed Royal Marines Commando training, and subsequently served in Afghanistan and on other deployments with 40 commando, always well respected by his peers. He was professional in everything he did, and always strived to do everything to the best of his ability. More importantly he was a great friend and extremely loyal, he would always put others first. He hated letting anyone down regardless of who they were, nothing was too much trouble for Mike when helping others. Even from a young age he taught a lot of things to a lot of people from his positive attitude and many people looked up to him. His passing away has left a hole in many lives, but the good memories will always live on. RIP Brother.
Reebok CrossFit Cardiff WoD
'Mike White'
For time:
23 - 9 - 14 Handstand Push Ups Deadlift (100/70kg) Bar Muscle Up
Please post times to comments....
