WoD - Friday 22nd September, 2017

Throughout the first week of October we are hosting a "bring your Oppo" week.

Oppo - Your best Mate 

Defined as "you're best mate" but really an Oppo is a little bit more. Someone who you would do anything for, so why not show them the very best thing for their health, fitness and well being; made even better by doing so with some cool assed people. 

From October the 2nd to October 8th bring them in to any and all classes and let them loose.

Please email dafydd@crossfitcardiff.com or ash@crossfitcardiff.com just to let us know. 

Anyway...after a spell away, due to technical difficulties and Dav's nearly killing himself multiple times while moving them...the ropes are back out to play...

CrossFit Cardiff WoD

3 Rounds for time:
8 Deadlifts (140/100kg)
2 Rope Climbs (15ft)
Run 400m

Go hard and please post times to the whiteboard...

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WoD - Thursday 21st September, 2017

Ok, now that your buns are big, and officially made of steal...and your shoulders are like boulders, you're ready for "Freddie's Revenge!" 

CrossFit Cardiff WoD

"Freddy's Revenge"

5 Rounds for time of:
5 STOH (85/60kg)
10 Burpees

This is an all out sprint, warm up well and hit it as hard as you possibly can. 

Accessory Program

4 x 6 eccentric ring rows (1s up/5s down - use band if required)

Superset between Set 1 and 2:
27 Different Squat variants - FILM 
Squat mobility complexes - FILM 

Superset between Set 2 and 3:
12 Single leg glute raises - per leg
20 KB Deadlifts - FILM 

Superset between Set 3 and 4:
30 Wall Toe taps per leg - heels stay down
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toe stays down
10 Russian Lunges per leg - toes come up
10 Narrow stance squats

Superset following set 4:
15 PVC pipe shoulder pass throughs (narrowing grip every 5 reps)
5 DB Overhead squats (make these LIGHT, they hurt).
15 PVC pipe shoulder pass throughs (narrowing grip every 5 reps)
5 DB Overhead squats
15 PVC pipe shoulder pass throughs (narrowing grip every 5 reps)
5 DB Overhead squats

2 Rounds not for time, but for form of:

5 GHD Hip and Back Extensions - FILM(these are extremely challenging reduce reps if needed but keep the movement)
10 Kip Swings, 8 Kips, 6 Kipping pull ups (use a band if required).  
5 Wall Squats with a 5 second pause at the bottom of each rep.
10 GHD Back Extensions
5 Wall Squats with a 5 second pause at the bottom of each rep.
10 Kip Swings, 8 Kips, 6 Kipping pull ups (use a band if required).  
15 GHD hip extensions
Rest as needed between rounds, ensuring that quality of movement can be maintained

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WoD - Wednesday 20th September, 2017

Welcome to the Muscle up club Daisy!! No longer will you have to fret about running away from the fuzz when they chase you on account of your "amazing" driving skills! 
You will be able to simply commando roll out of the drivers seat, pop over a fence and be away! 
Even when you are sunning yourself on holiday, weeks later, reminiscing about said doughnut snuffing orrificers, muscle upping out of the infinity pool to grab a sip of an espresso martini. 

CrossFit Cardiff WoD

Overhead Walking Lunges

12 - 12 - 12- 12

These sets are designed to be straight sets. Build to a heavy load and attempt to stick at it for all four sets. 

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WoD - Tuesday 19th September, 2017

A big, huge, Massive, GINORMOUS Penblwydd Hapus to The Lord!! Jimi, you make my mornings when crushing yourself under a "heavy" snatch looking like Smeagle; desperately trying to get to #thegames through your secret squirrel program. Stick at is brother, it's going to happen! You wander on over between sets to keep me going with freshly brewed coffee; what a legend! 

I F**KING love you, and hope you had a wicked day with that hot assed wife and beautiful family of yours!

Now that the fun is all over, PLEASE come and educate your son of why he should NOT listen to Nickelback and NOT repeatedly drop his keys in the bush! 

CrossFit Cardiff WoD

Within 9mins perform:

11 Power Cleans (50/35kg)
1 Bar Muscle Ups
9 Power Cleans (60/45kg)
3 Bar Muscle Ups
7 Power Cleans (70/50kg)
5 Bar Muscle Ups
5 Power Cleans (80/60kg)
7 Bar Muscle Ups
3 Power Cleans (90/65kg)
9 Bar Muscle Ups
Max rep power cleans (100/70kg)

Please post reps to the whiteboard...

Accessory Program

Two weeks remain on the accessory program and lunging program. Meaning that in two weeks we shall re-test back squat. Following that, we shall keeping the accessory program going but, shifting gears to pressing and squatting. 
Get after it team. 

4 x 6 eccentric pull ups (1s up/5s down - use band if required)

Superset between Set 1 and 2:
15 Single leg deadlift reaches - per leg (5 per direction)
30 Wall Toe taps per leg - heels stay down
10 Hip Extensions
10 Russian Lunges per leg - toe stays down
5 Wall Squats (tempo is 5-2-1. 5s decent, 2s pause, 1s ascent). There are "only” 5, therefore the goal is to keep reps unbroken. The only place you should stop is at the bottom position for the static hold. 

Superset between Set 2 and 3:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
5 Glute Hamstring Raise - band assisted
15 PVC pipe shoulder pass throughs (narrowing grip every 5 reps)
10 DB Overhead squats (make these LIGHT, they hurt). FILM

Superset between Set 3 and 4:

15 Single leg deadlift reaches - per leg (5 per direction)
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down
10 Hip Extensions
10 Bottom to bottom squats with hands twisting to the sky (stand to full extension each rep, alternating arms. 10 each side)

Superset following set 4:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
5 Glute Hamstring Raise - band assisted
15 PVC pipe shoulder pass throughs (narrowing grip every 5 reps)
10 DB Overhead squats (make these LIGHT, they hurt).

2 Rounds not for time, but for form of:
3 Kip Swings, 3 Kips, 9 Kipping pull ups (banded pull ups if required)
20 Air Squats (the goal is to perform these reps slowly and as if you are doing them in front of a wall. You should be able to achieve a very similar feeling stood away). 
10 GHD Back Extensions

Rest as needed between rounds, ensuring that quality of movement can be maintained

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WoD - Monday 18th September, 2017

I hope you guys had an awesome weekend, thrusting, squatting, pressing and pull up'ing as well as partying HARD!! 

We are going to kick this week off by welcoming a new group of CrossFit bad asses, freshly off the on ramp. Bright eyed and bushy tailed, kind of similar to a rabbit in the headlights. 
If you see someone fitting this description, grip them and deliver a sweaty, chalky hug! 

If it is just some random dude never mind, he will have a smile on his face for sure afterwards. Ish.

On rampers...GET YOUR BUTTS TO CLASS:

6:30am
5:00pm
6:00pm
7:00pm
 

CrossFit Cardiff Partner WoD

A: Within 4mins and in pairs, get as far as you can in the chipper of:
50 Wall Balls (20/14lbs)
50 TTB
50 Cal Row
50 KB Swings (24/20kg)
50 AB Cals
Rest 4mins

B: 
Within 8mins, get as far as you can in part A
Rest 4mins

C: Complete Part A, for time.

Partners can split the work anyway they want, with one working at any time. After each rest period, the next section is started from the beginning. 

Please post scores for each section to the whiteboard...

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WoD - Friday 15th September, 2017

If you are reading this you, then you have nearly made it to the end of the week without The Ginger Froning killing you! You thoroughly deserve a pat on the back, a beer and maybe even a treat. However, don't start counting your callouses yet...

CrossFit Cardiff Team WoD

In teams of 3 in a You go, I go style:

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Burpees
Rest 3mins

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Pull Ups
Rest 3mins

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Ab Mat sit ups

GOOD LUCK and please post rounds to the whiteboard...

The secret of the bicep girth...photographic enlargement and pegboards! 

The secret of the bicep girth...photographic enlargement and pegboards! 

WoD - Thursday 14th September, 2017

Yep, so that hurt just about as much as I expected...maybe a little more! Those wall balls crept up very quickly, but only on the right quad!! Anyone else? What hurt? Ass? Quads? Lungs?? 

Always, be very wary of workouts with programmed rest!! 

CrossFit Cardiff WoD

Within 25mins complete an AMRAP of:

Run 200m
10 TTB
30 Double Unders
10 Power Snatch (35/25kg)

Please post rounds and reps to the white board....

Accessory Program

4 x 5 eccentric ring rows (1s up/5s down - use band if required)

Superset between Set 1 and 2:
10 Single leg glute raises - per leg
Static Ankle Stretch - Barbell or single leg heavy KB - 2mins per leg
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down.

Superset between Set 2 and 3:
8 Static lunges to standing - per leg/front foot on top of 2x20kg plates
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up

Superset between Set 3 and 4:
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down
10 Narrow stance squats

Superset following set 4:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
10 Dumbbell overhead squats (one or two dumbbells. SUPER LIGHT)

2 Rounds not for time, but for form of:
10 GHD Back Extensions
5 Kip swings, 5 Kipping pull ups
15 Wall Squats with a 2 second pause at the bottom of each rep.
20 GHD hip extensions
15 Wall Squats with a 2 second pause at the bottom of each rep.
5 Kip swings, 5 Kipping pull ups
10 GHD Back Extensions
Rest as needed between rounds, ensuring that quality of movement can be maintained

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WoD - Wednesday 13th September, 2017

Please excuse the late release of this post, however it's taken me this long to be able to lift my phone to type it. Shoulders like boulders from 'JT.'

Awesome work and great atmosphere at the gym tonight. Tomorrow we have an entirely different stimulus. And it will be just as "fun!" 

CrossFit Cardiff WoD 

5 Rounds of: 

Within 2mins complete: 

30 Wall Balls (20/14lbs)

Max Cal Row

Rest 4mins 

Once you have stopped sizzling like bacon and peeled yourself up off the floor, please write total reps, per round to the whiteboard.

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Don't be surprised if this is what you look like afterwards.

WoD - Tuesday 12th September 2017

Every time I have walked into the gym since Friday night, I have scared myself shitless with Alex 2.0, AKA The Carboard Cutout. Now, even though every CrossFit box should have one - regardless of whether they know who Conroy is or not - it's getting a little much. 
However, and having said that; please please, attempt to scare each other senseless by placing him in various positions about the facility. I was thinking of putting him in a shower personally. 

I hope everyone's buns are ok and are looking pert. Tomorrow we attack a benchmark hero WoD, one which will give your legs a significant rest...

CrossFit Cardiff WoD 

'JT'
For Time:
21 - 15 - 9
HSPUs
Ring Dips
Press Ups

Accessory Program
4 x 5 eccentric pull ups (1s up/5s down - use band if required)

Superset between Set 1 and 2:
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down
1 min Static Ankle Stretch - Barbell or single leg heavy KB. 
8 GHD Hip extensions

Superset between Set 2 and 3:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
1 min Static Ankle Stretch - Barbell or single leg heavy KB. 
8 GHD Back extensions

Superset between Set 3 and 4:
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down
10 thoracic twists per side - bottom of a squat
8 GHD Hip extensions

Superset following set 4:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
10 thoracic twists Lunge complex
8 GHD Back extensions

2 Rounds not for time, but for form of:
10 Wall Squats to tempo (5 - 3 - 1/Down - Bottom plan hold - up)
5 Kip swings, 5 kips, 7 kipping pull ups
5 single leg deadlifts in 3 directions, per leg
10 Wall Squats to tempo (5 - 3 - 1/Down - Bottom plan hold - up)
Rest as needed between rounds, ensuring that quality of movement can be maintained

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WoD - Monday 11th September 2017

An old friend of mine is in need of some help. Matt "Ginge" Lavery was someone who I served with for many years, we became seriously good friends and got up to a fair about of mischief. 

Ginge left the Royal Marines and since, has seemed to be on a personal endeavour to raise as money as humanly possible for every charity in existence. 

He is running/treking/swimming/climbing, with anyone else who will take part, 501 miles in 50 days. This is all in aid of raising money for a Manchester based children's hospital. Please, please could you help him out. 

The last mile, hopefully, will be climbing a rope at a local CrossFit gym; planning permitting. 

If you can spare anything, then please do using the below link. 

Just Giving Page

CrossFit Cardiff WoD

4 Sets of:

4 Back Rack Walking Lunges
4 Back Squats
4 Back Rack Walking Lunges

Lift as heavy as possible, across all 4 sets, that technique will allow. Please post loads to the white board...

Ginge.jpg

WoD - Friday 8th September, 2017

Throw your hands up in the air...it's Friday! Come in, get your ass kicked in a class, and then get out and drink good beer until your eyes bleed. Of course, the coaching team - as highly trained fitness professionals - definitely do NOT encourage this kind of behaviour. 
However, once in a while won't hurt! 

But before all that...find Hannah (the sexy f**ker), and the lovely Laura Prodders...then wish them a very Happy Birthday!

CrossFit Cardiff Partner WoD

For 20mins, in a you go, I go fashion:
7 Calorie AB
7 KB Swings (32/24kg)
7 Burpees

Please post your scores to the white board...

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WoD - Thursday 7th September 2017

My hands are up, sorry morning crew!! The part B turned out to be too long, with such a drop in intensity, that I made the decision to shorten the AMRAP to 8mins. And guess what...it hurt a lot!! 

Apologies you ninjas, but even after 10 years of programming CrossFit WoDs, I still get things wrong. Always learning! 

CrossFit Cardiff WoD
3 Rounds for time:
10 Thrusters (60/40kg)
7 Bar Muscle Ups
Run 200m

Accessory Program
4 x 5 eccentric ring rows - horizontal for added difficulty (1s/5s down)

Superset between Set 1 and 2:
30 Wall Toe taps per leg - heels stay down
10 Russian lunges, per leg, toe of straight leg stays down
10 Narrow Stance air squats
Superset between Set 2 and 3:
30 Wall hip drives per leg - heels stay down
10 Russian lunges, per leg, toe of straight leg pointing up
10 Narrow Stance air squats
Superset between Set 3 and 4:
1min Per leg Single Leg plate ankle stretch (toe on a plate, knee driven forward)
10 Narrow Stance air squats
Superset following Set 4:
1min Per leg Single Leg plate ankle stretch (toe on a plate, knee driven forward)
10 Narrow Stance air squats

2 Rounds not for time, but for form of:

10 Kip swings, 5 kips
5 Kipping Pull Ups - focus is to squeeze feet together and keep tension in the abs throughout
5 GHD Back Extensions
10 Wall Squats (5-1-0). This is tempo, down - static hold bottom - up
5 GHD Back Extensions
5 Kipping Pull Ups - focus is to squeeze feet together and keep tension in the abs throughout
10 Kip swings, 5 kips
Rest as needed between rounds, ensuring that quality of movement can be maintained

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WoD - Wednesday 6th September 2017

It turns out that trying to throw a bar over your head after (and before) a set of front rack walking lunges...is f**king hard.

Tomorrow we have a two part workout, each being as cheeky as the other. Good luck! 

CrossFit Cardiff WoD

A: 
Within 10mins, set a 1RM Power Clean

Rest 5mins

B: Within 12mins, complete an ascending ladder of...

1 Power Clean (70/45kg)
30 Double Unders
2 Power Clean (70/45kg)
30 Double Unders
3 Power Clean (70/45kg)...

Go nuts on both sections and do NOT whip yourself into the ground...please post loads and rounds to the whiteboard...

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WoD - Tuesday 5th September 2017

Just like the sign upstairs says...Overhead squats are eazy!!! And weren't they just?!

Back onto heavy lunging with a slight twist...

CrossFit Cardiff WoD

6 Front Rack Walking Lunges
3 Shoulder To Overhead
6 Front Rack Walking Lunges

The aim is to lift as heavy as technique will allow. The same as normal, forward momentum on all lunges. 

Accessory Program 

3 x 5 eccentric pull ups (1s up/7s down - use band if required)

Superset between Set 1 and 2:
10 Russian lunges, per leg, toe of straight leg stays down
30 Wall Toe taps per leg - heels stay down
1 min Static Ankle Stretch - Barbell or single leg heavy KB. 
1 mins heavy KB bear hug hold
Superset between Set 2 and 3:
10 Russian lunges, per leg, toe of straight leg pointing up
30 Wall hip drives - heels stay down
1 min Static Ankle Stretch - Barbell or single leg heavy KB. 
1 mins heavy KB bear hug hold
Superset following Set 3:
10 thoracic twists per side - bottom of a squat
1min Per leg Single Leg plate ankle stretch (toe on a plate, knee driven forward) - FILM
1 min Static Ankle Stretch - Barbell or single leg heavy KB. 
1 mins heavy KB bear hug hold

2 Rounds not for time, but for form of:

10 Kip swings, 5 kips, 5 kipping pull ups
10 Wall Squats to tempo (5 - 1 - 1/Eccentric - Isometric - Concentric (Down - Hold - Up))
5 Narrow stance air squats
10 Wall Squats to tempo (5 - 1 - 1/Eccentric - Isometric - Concentric (Down - Hold - Up))
10 GHD Hip extensions
10 Kip swings, 5 kips, 5 kipping pull ups

Rest as needed between rounds, ensuring that quality of movement can be maintained

Dream Team

Dream Team

WoD - Monday 4th September 2017

Welcome to a new week of kick ass fitness gang! I hope you are well rested following your weekends and those of you who took part in the Cardiff 10K and feeling fresh and happy with your achievements - congrats to you guys for getting through it and possibly pushing yourselves way out of your comfort zones. 

We start the week with a cheeky couplet, running (sorry) and overhead squats with ascending load.

CrossFit Cardiff WoD

For time:
Run 1km
20 Overhead Squats (40/30kg)
Run 800m
15 Overhead Squats (50/40kg)
Run 600m
10 Overhead Squats (60/40kg)
Run 400m
5 Overhead Squats (70/50kg)

Please post times to comments...

WARNING...Doughnuts may not necessarily enable you to run faster nor squat heavier...but they taste GOOOOOOOOOD! 

WARNING...Doughnuts may not necessarily enable you to run faster nor squat heavier...but they taste GOOOOOOOOOD! 

WoD - Friday 1st September, 2017

Pinch, punch, first of the month bi*ches!! 

Welcome to the 'embers, from here it's a slippery slope to spending entirely too much time trying to avoid X-factor and even longer hung over following the infamous CrossFit Cardiff Xmas doo. Details will not be coming out soon as I am a relatively normal human being.

Until then, we have loads more chances to get super fit, tomorrow being another one of them!!

CrossFit Cardiff Partner WoD

Within 15mins in a You go, I go format, complete:
6 Deadlifts (110/75kg)
9 Pull Ups
12 Box Jumps (24/20)

Please post rounds to comments...

Kathryn L1.jpg

Well it certainly has not been an easy road, for anyone, but she did it! Very well done Kathryn, CrossFit L1 Trainer, you should be extremely proud of yourself. Onwards and upwards!! 

Thursday - 31st August, 2017

The last day of August. Bugger! Fingers crossed for an Indian Summer!! 

In order to cheer you right up, we have a "fun" workout for you to do. Two movements and lots of rest, how hard could it be? :-I

CrossFit Cardiff WoD

3 Rounds for max reps of:
Within 4mins:
Row 1000m
Max reps: burpees
Rest 4mins

Accessory Program

3 x 7 eccentric ring rows - horizontal for added difficulty (1second up/7 HONEST seconds down)

Superset between Set 1 and 2:
10 Lunging thoracic twist complexes, per leg
30 Wall Toe taps per leg - heels stay down
12 light dumbbell bent over rows

Superset between Set 2 and 3:
30 Wall hip drives per leg - heels stay down
10 Wall squats - as fast as you can maintain technique...so slowly
12 light dumbbell bent over rows

Superset following Set 3:
30s of weighted static ankle stretch (barbell for both or KB for each side)
10 Wall squats - as fast as you can maintain technique...so slowly
12 light dumbbell bent over rows

2 Rounds not for time, but for form of:
10 Kip swings, 10 kips
5 Glute/ham raises (banded more than likely)
2 kip swings, 1 pull up, 2 kip swings - 2 times through, try not to drop and rest between. 
5 Glute/ham raises (banded more than likely)
10 Kip swings, 10 kips

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WoD - Wednesday 30th August, 2017

Apparently, getting smashed approximately 30s after finishing a gnarly workout is a bad idea, turns out. The two-day hang over has nothing to do with age, but correct hydration and recovery, clearly. 

Regardless, it doesn't bode well for lunging heavy assed barbells. Ah well. Tomorrow is a hang over free day! 

CrossFit Cardiff WoD

For time:
30 Muscle Ups
Each time you break, run 200m. 

Hang over.jpg

WoD - Tuesday 29th August, 2017

I want to thank you all for showing such massive generosity in clubbing together to buy me a seriously bad assed birthday present. I was truly lost for words and cannot wait to get pinned underneath it, thank you once again. 

A hairy night too, huge amounts of Brewdog does nothing for your ability to function the next day. Be warned. 

CrossFit Cardiff WoD

Back Rack Walking Lunges
12 - 10 - 8 - 10 - 12

Go as heavy as technique will allow, please post loads to the whiteboard...

Accessory Program

3 x 7 eccentric pull ups (1 second up/5 down - use band if required)

Superset between Set 1 and 2:
10 Russian lunges, per leg, toe of straight leg stays down
30 Wall Toe taps per leg - heels stay down
10 Wall squats - as fast as you can maintain technique...so slowly

Superset between Set 2 and 3:
10 Russian lunges, per leg, toe of straight leg pointing up
30 Wall hip drives - heels stay down
10 Wall squats - as fast as you can maintain technique...so slowly

Superset after Set 3:
10 thoracic twists per side - bottom of a squat
30s of weighted static ankle stretch (barbell for both or KB for each side)
10 Wall squats - as fast as you can maintain technique...so slowly

2 Rounds not for time, but for form of:
10 Kip swings, 10 kips
15 Deficit reverse lunges, per leg, stand aggressively using front leg.
10 GHD Hip extensions. 
10 Kip swings, 10 kips

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