WoD - Friday 16th January 2015

Tough WoD tonight guys, really tough! A total mind game. I found myself screaming after 15mins, it hurt! You all kicked butt and should hold you heads high. Bad asses!

On another note, registration for the 2015 Reebok CrossFit Games Open is...OPEN!! Get signing up for some fun at the link posted below.

It's Open

CrossFit Cardiff WoD

A: Spend 15mins working on a gymnastic skill of your choice.

B: Front Squat

5 - 5 - 5 - 5 - 5

C: 3 Sets not for time of:

15 Hip Extensions Rest 30s 20 GHD sit ups* Rest 30s

*if you have never used the GHD for sit ups before then only perform them to parallel. Listen to the trainer and respect this piece of equipment, ask Coach Nipples what happens when you don't!

GHD Sit Up Explained by a BEAST and SUPER nice guy!

Please post times to comments...

WoD - Thursday 15th January 2015

I f**king LOVE you lot! Who felt the atmosphere at the gym tonight, unreal! I absolutely loved it and that is what it should be like every.single.wod!! No this is a special workout. A good friend of mine, Daniel Chaffery, who owns Reebok CrossFit Louvre performed this WoD on Saturday night to pay respects to Charlie Hebdo. Charlie was killed last week in a terrorist attack in Paris. Following this attack the whole city was turned upside down by multiple acts of terrorism, culminating in the loss of many lives; innocent lives!

We are supporting the athletes and staff at Reebok CrossFit Louvre's by performing their workout. Thank you guys and keep your heads held high!

CrossFit Cardiff WoD

In Teams of 3 perform the following:

10 Rounds for max reps of: 1 min of Hang Power Cleans (40/30kg) 1 min of Pull Ups 1 min of Burpees

Athletes from each team will begin on one movement and move forward to the next on the call of rotate, just as they would in Fight Gone Bad.

The teams score will be the sum of reps from each worse round.

Go hard guys, show them what we've got!

Please post scores to comments...

WoD - 14th January 2015

New bits of kit at the box all, GHDs! Use the beautiful f**kers responsibly; meaning DO NOT give yourself Rhabdo! CrossFit Cardiff WoD

A: Coach B Warm Up

B: Within 15mins establish a 1RM snatch

C: 'Randy'

For time:

75 Power Snatches (35/25kg)

Please post times and loads to comments...

WoD - Tuesday 13th January 2015

Hopefully you are all recovering from your ordeal earlier, running in the rain! I mean that could've been bad, you all nearly died! I'm not sure what I was thinking making you do it. Today you will be clean and dry, well maybe not dry.

CrossFit Cardiff WoD

For time:

50 Cal Row 40 Kettlebell Swings (24/20kg) 30 Walking Lunges 20 STOH (50/35kg) 10 Muscle Ups 20 STOH (50/35kg) 30 Walking Lunges 40 Kettlebell Swings (24/20kg) 50 Cal Row

Please post times to comments....

WoD - Monday 12th January 2015

Morning all, so here it is! Not a paleo doughnut or otherwise in sight i'm sorry to say Woodster! Bradder's, you organisational wizard...take a bow!!

CrossFit Cardiff WoD

A: Spend 10mins working on squat therapy

B: For time:

30 - 20 - 10 Wall Balls (30/20lbs) Deadlift (100/70kg)

Time cap: 8mins

Rest 7mins

C: 2 Rounds each for time of:

Run 800m Rest 3mins between efforts

WoD - Saturday 3rd January 2015

Hero Saturday... CrossFit Cardiff WoD

'The Seven'

7 Rounds For time of:

7 Handstand Push Ups 7 Thrusters (60kg/40kg) 7 Knees to Elbows 7 Deadlifts (112.5kg/75kg) 7 Burpees 7 Kettlebell Swings (2 Pood/1.5 Pood) 7 Pull Ups

Please post times to comments...

WoD - Friday 2nd January 2015

^^^ Thats the first time that i've written 2015, weird! ^^^ So the silly season is over. The gym is back to normal and so therefore standby for disgusting workouts to come at you thick and fast. Remember your goals that are up on that whiteboard, spend this week figuring out a strategy to make them an achievement.

I myself am trying to achieve a "box demo" standard air squat that I am pleased with. To get this I am going to complete at least 5 wall squats everyday this year. You lot are now employed to make sure that they are done.

CrossFit Cardiff WoD

A: For time:

50 - 40 - 30 - 20 - 10

Wall Balls (20/14lbs) Dumbbell Snatch (45/35lbs - Alternating arms)*

B: 3 sets for max reps of:

TTB

*really SQUEEZE your butts on these reps, just like you would do for a KB swing. Focus on using your legs on the return to the floor and not just bending forward and surrendering your lumbar as it will smash you for days to follow.

Please post times and reps to comments....

WoD - Tuesday 30th December 2014

Take a gander below at the gym opening hours for the New Years bank holiday. New Years Eve - 13:00 - 17:00 Open Gym New Years Eve - 17:00 - 18:00 WoD Class

New Years Day - 12:00 - 15:00 Open Gym

CrossFit Cardiff WoD

For time: Row 1000m 25 Clean and Jerks (70/50kg) 50 Pull Ups

Please post times to comments...

WoD - Monday 29th December 2014

This should scare you as much as "Fran" CrossFit Cardiff WoD

Deadlift

5 - 5 - 5 - 5 - 5

Please post times to comments...

WoD - Saturday 27th December 2014

Right then. Get your newly plump asses to the box to start working off that excess Xmas weight! Morph yourselves back into muscly santa! CrossFit Cardiff Partner WoD

A: 5 Rounds for time and reps:

10 OHS (70/50kg) Max Rep HSPUs

In the time it takes one athlete to perform 10 OHS, the other will do as many HSPUs as possible

B: Within 12 mins, climb as high in the ladder of:

2, 4, 6, 8, 10...etc Squat Cleans (60/40kg) Burpee Box Jumps (24/20")

One athlete will begin on the squat cleans while the other on burpee box jumps, once each athlete has finished their respective reps they switch.

Please post times and reps to comments...

WoD - Wednesday 24th December 2014

Hey guys so i'm sorry but I am going to have to adjust the opening hours slightly tomorrow. The box will now be open at 9am and close at 12. WoD will still be at 11. My old dear has pneumonia and I need to bust out ASAP to lend my culinary skills for a lunch. Opening times: 09:00 - 12:00. WoD: 11:00

I know you guys are rock stars and will be cool with it, all thats happened is the hours have pushed left by 1.

SO Xmas Eve. Hopefully your butts aren't too sore. Tonight was like hell on earth, for many reasons!

Enjoy!

CrossFit Cardiff WoD

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

10 Power Clean and Jerks (40/30kg) 20 KB Swings (24/20kg) 30 Double Unders

Please post rounds to comments...

WoD - Tuesday 23rd December 2014

Xmas Eve Eve! Come in and kick some butt for one of the last times before the turkey takes over! Unreal effort from everyone tonight, you guys kicked butt and more importantly...the carnage of the 5pm class led to no one getting hurt!

A special congrats goes out to Ryan for three reasons:

1. Performing a CrossFit workout. 2. Surviving (although that may not be the case still). 3. NOT vomiting either on the gym floor, nor down into his tucked in shirt (again, potentially no longer the case)!

CrossFit Cardiff WoD

A: 5 Sets for max load of:

10 Back Squats 10 Back Rack Walking Lunges

B: Within 10mins complete an AMRAP of:

5 Thruster (40/30kg) 7 Hang Power Clean (40/30kg) 10 SDHP (40/30kg)

Please post loads and reps to comments...

WoD - Monday 22nd December 2014

I hope the fuzziness has left your heads! That escalated quickly, but I think everyone survived! Jimi may have lost some of his pride, but at least he was fondled on multiple occasions in the process. CrossFit Cardiff WoD

“12 movements of Christmas”

The following will be completed in the same fashion as the song, “the 12 days of Christmas”

1 Deadlift (150/100kg) 2 Muscle Ups 3 Box Jumps (30″/24″) 4 Press Ups 5 Pull Ups 6 Power Cleans (60/40) 7 Hip Extensions 8 GHD Sit Ups 9 Wall Balls (30/20lbs) 10 Burpees 11 Double Unders 12 Squat Snatches (60/40)

Please post times to comments……

WoD - Saturday 20th December 2014

It has finally arrived...the craziest Xmas party in existence! So you have all seen the plan. If you are still unsure then just go to Face 11. That'll do! Otherwise, chill out, drink some beer, talk about something other than CrossFit and get very, very drunk.

On top of that take a look at the Xmas period opening hours below.

Christmas Eve - 10:00 - 13:00 (Class at 11:00) Christmas Day - 11:00 (ish - be flexible) for 150 burpees - nothing else) - 12:00 Boxing Day - CLOSED December 27th - 10:00 - 13:00

CrossFit Cardiff WoD

A: 3 Rounds for time of: 30 Cal Row 20 KB Swings (32/24kg) 10 Deadlifts (100/70kg)

Rest 12mins between triplets

B: 3 Rounds for time of: 30 Double Unders 20 Wall Balls (30/20lbs) 10 Deadlifts (100/70kg)

WoD - Saturday 13th December 2014

CrossFit Cardiff WoD “Lumberjack 20″

20 Deadlifts (125kg/90kg) Run 400m 20 KB swings (2pood,1.5pood) Run 400m 20 Overhead Squats (52.5kg/40kg) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″/20″) Run 400m 20 Dumbbell Squat Cleans (2 x 20kg/2x 10kg) Run 400m

How not to do it! Blast from the past!!

Please post times to comments...

WoD - Friday 12th December 2014

CrossFit Cardiff WoD A: Muscle Up Technique

B: 5 Rounds of:

3mins AMRAP: 4 Muscle Ups 8 Squat Snatches (40/30kg) 4 HSPUs Rest 2mins

Continue where you left off for subsequent rounds.

Please post rounds and reps to comments...

WoD - Thursday 11th December 2014

Short and sweet. Get your deposits for the Xmas Bash paid by tomorrow or lose out. Pleeeeeeeeeeease pass the message on to everyone who isn't listening to me, reading these posts, or are just generally too cool for school!! CrossFit Cardiff WoD

Back Rack Walking lunges

10 - 20 8 - 16 6 - 12

Rest as required between sets. The goal is to establish the heaviest load possible across all sets.

WoD - 10th December 2014

I hope you lot aren't screaming in the shower from rope burns!? Get some long socks you mentalist! CrossFit Cardiff WoD

A: EMOM 15mins:

Minutes 0 - 5 - 3 Power Snatch Minutes 5 - 10 - 2 Power Snatch Minutes 10 - 15 - 1 Power Snatch

All reps are touch and go and the load increases at each interval.

B: For Time:

150 KB Swings (32/24kg) Each time you break perform 7 burpees

Please post rounds to comments....

WoD - Tuesday 9th December 2014

A little house keeping please guys...if you take something out, put it back! That includes resistance bands, squat racks, PVC pipes, benches and anything else that you use...put it back! I won't be handing out burpees but giving you Brad for a week! That's right, whoever is caught leaving shit out from now on will have Bradders as a house guest! Of course, he is totally up for it and has absolutely agreed, 100% to all this. He is particularly good at leaving his shit everywhere! Let it be a warning. Another thing, some of you men think that using a shower curtain will cause the bonds that you have within the community to become weaker! This maybe true, but you don't have to tear them down, just leave them drawn. But please warn everyone else before you pick up your soap!

CrossFit Cardiff WoD

A: Rope Climbing Technique

B: 3 Rounds For time of:

50 Air Squats 3 Rope Climbs 10 Hang Power Cleans (60/40kg)

C: 3 Sets of:

15 Back Extensions 30s Accumulated L-sit hold Rest 30s

WoD - Monday 8th December 2014

Welcome to another Monday at the gym. Getting close to xmas as well as the xmas doo. Could you all drop off a £10 deposit for your food and we shall sort out the rest at a later date. You guys have until Friday to do that. Eeeeeeeaaaaaaassssssyyyyyy!!! CrossFit Cardiff WoD

A: Warm up and perform 10 super slow and solid squat therapy reps

B: 8min EMOM of:

3 Thrusters (40/30kg)

C: Within 15mins complete as many rounds and reps as possible of:

Row 400m 8 Thrusters (60/40kg)

Please post rounds to comments....