Forging Elite Fitness In South Wales
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CrossFit WOD
Well this wraps up my first week of programming, I hope you're all still speaking to me. If it makes you feel any better, I still have Murph DOMS. Partner WOD
For Time:
Share the work as needed.
Row 2k
60 Box Jumps (24”/20") 80 KBS (24/16) 100 Wall Balls (20/14) 80 KBS (24/16) 60 Box Jumps (24”/20")
400m Farmers walk (24/16) One partner carries both KB at a time, swap as needed.
Choose your partner wisely :)
Things I learned today: 1. You guys can hold a squat for a loooooong time 2. Abmat sit-ups and Jerks go together very well 3. Cleans and Burpees ....... not so much
Anyway.... lets get technical
Part A
This will make you better at lifting, so invest the time now and watch the 9 minute video so you know why we do it. This is the Crossfit equivalent of eating your greens, you may not like it, but it'll be good for you in the long run.
Part B
Squat Snatch
1-1-1-1-1-1-1
Watch this slow motion snatch and try to copy it tomorrow (maybe not with 130kg though)
Another load of full classes today, maybe its because its summer, maybe its because we're increasing our members.......Or.....maybe its because you love my programming :) Some good times on Diane and a few PB's and a lot of you attempting the Rx weight on the deadlift which was impressive to see. Don't forget, this was a Benchmark Girl so make a note of your time. We WILL repeat this at some point in the future so you can see how much more awesome you have become!
A lot of you pussies poor souls, have been complaining that you're still sore from Murph on Monday, so I've tried to work with you tomorrow.
Part A
10 Min Cap
Accumulate 5 minutes at the bottom of the squat (aim to go unbroken)
If you do have to break and come out of the squat then you can only rest whilst hanging from the bar.
Part B
6 Min AMRAP
10 Ab Mat Sit Ups 5 Push Jerks (50/35)
Rest exactly 3 minutes
6 Min AMRAP
10 Bar hop Burpees 5 Power Cleans (50/35)
Your score is the total number of reps across both AMRAPS.
So much love for Murph today, I had secretly thought that perhaps nobody would show-up, but it turns out that you guys really really love a shitfest. Duly noted ;) Special shout out to Jon Hares who decided to do the WOD at 5AM this morning and seemed to be trying to turn it into a swim WOD with the amount of sweat he was putting out. Awesome work.
Today went so well that I'm gonna run with the blog for now (pardon the pun, I'm sure nobody wants to run with anything after today).
Enjoy (and morning crew, be sure to wish young Brad good luck on his driving test tomorrow).
Part A - Skill practice
12 Minute EMOM (Every Minute On the Minute)
Even Minutes - 30 Double Unders Odd Minutes - Perform 5 Power Snatches (40kg/30kg)
If you can't do double unders then spend 30 seconds practicing them instead
Part B - Benchmark Girl
"Diane"
21-15-9
Deadlifts (100kg/70Kg) Handstand Pushups
This workout can actually be completed in less than 1 minute 40 seconds.....you just have to be Dan Bailey.
To celebrate my first blog entry I thought I'd give you guys a nice easy one to start the week. This is one of the most well known and well regarded CrossFit workouts, In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
The Film "Lone Survivor" released last year tells his story. https://en.wikipedia.org/wiki/Lone_Survivor_(film)
Watch the film tonight and come down tomorrow and do the WOD!
(This work-out will also be in the CrossFit Games this year so you can compare your times to the best of the best!)
“Murph”
For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
Lt Michael Patrick Murphy
Partition the pull-ups, push-ups, and squats as needed, e.g
10 Rounds of: 10 Pull-ups, 20 Press-ups 30 Air Squats, or; 20 Rounds of: 5 Pull-ups, 10 Press-ups, 15 Air Squats - Recommended
....whatever you fancy, as long as you're getting the work done.
Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Due to time restrictions you will have 35 minutes to complete the first mile run, pull-ups, press-ups and Air Squats. Then regardless of where you are you will start the final mile run. As always, scaling options will be available!
Post time to comments.
In teams of 2, with one person working at a time - Within a 30 min time cap: 50 Squat Cleans 40/30kg 100 Kettlebell Swings (24/16kg) 150 Double Unders 40 Squat Cleans 50/35kg 80 Kettlebell Swings (24/16kg) 120 Double Unders 30 Squat Cleans 60/40kg 60 Kettlebell Swings (24/16kg) 90 Double Unders 20 Squat Cleans 70/45kg 40 Kettlebell Swings (24/16kg) 60 Double Unders 10 Squat Cleans 80/50kg 20 Kettlebell Swings (24/16kg) 30 Double Unders Max Squat Cleans 90/55kg
Your score is either the amount of Squat Cleans you complete at the final weight or how far through the workout you get...
Post score to comments, Instagram, Facebook, Twitter, Reddit and as many other social media outlets as humanly possible
You lived! Nice work team! That was a seriously spicy workout which brought out some significant weaknesses in all of our games. Regardless if you rocked the pistols, or HSPUs, or DB thrusters or muscle ups, then you will have sucked at the single arm overhead squats. We all have something, every single one of us. CrossFit Cardiff WoD
Power Snatch
3 - 3 - 3 - 3 - 3 - 3 - 3
These sets are touch and go.
Please post loads to comments...
Partner carnage coming your way!
For time:
21 - 15 - 9
Front squats (80/50)
Handstand press ups
21 - 15 - 9
Squat cleans (60/40)
Ring dips
21 - 15 - 9
Thruster (40/30)
Bar hop Burpees
for time:
10 cals row
20 GHD sit ups
20 cals row
20 GHD sit ups
30 cals row
20 GHD sit ups
40 cals row
20 GHD sit ups
50 cals row
(If you haven't done GHD sit ups before then scale to ab mat sit ups)
4 Rounds for load:
7 Back squats
3min rest
7 deadlifts
3min rest
Take some time to warm up to working load. Use two bars and try to maintain the same weight throughout the 4 rounds. These sets should be unbroken. GO HEAVY!!!
20 Minute AMRAP:
21 Box jumps (24/20)
15 Press ups
9 Hang power cleans (60/40)
'JACKIE'
For time:
1000m row
50 thrusters (20/15)
30 Pull ups
Awesome day here yesterday with Scale the Hights! They put on a great comp with an amazing atmosphere! Big shout out to the guys competing for RCFC especially Carly, Jimi and Ash who managed to qualify for the final!!! Well done guys!
Lt Gareth Jenkins A Royal Marine trainee who died on a training exercise in Dartmoor has been named as Lt Gareth Jenkins. Gareth was a member of our friends in CrossFit NW1 and they have written a workout to honour his memory.
Lt Jenkins, from Colwyn Bay, Conwy, collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday 28th May.
A Royal Navy spokesman said: "The thoughts and sympathies of the naval service are with his family and friends at this time."
Lt Jenkins, who was in his mid-20s, died during the so-called "30-miler" march, the last major test undertaken as part of the 32-week Commando course.
Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.
Gareth Jenkins...
AMRAP 40, in pairs:
50 Burpees Run 400m together 50 Kettlebell Swings (24kg/16kg) Run 400m 50 Pull ups Run 400m 50 Push ups Run 400m
PARTNER WOD!!
In pairs complete for time:
60 power cleans (60/40)
60 Box Jumps (24/20)
60 STOH (60/40)
40 Power Cleans (70/45)
40 Box Jumps (30/24)
40 STOH (70/45)
20 Power Cleans (80/50)
20 Box Jumps (36/30)
7 Rounds each for time:
200m Sprint
3 Deadlifts
2 mins rest between rounds.
You chose the load for this, make sure it's heavy but not a 3RM. Around 80% of Max would be best. Try a maintain the same load throughout the seven rounds.
Part A - Double Kettle Bell walking lunges (make it as heavy as possible)
20 - 20 - 20 - 20 - 20
Part B - for time:
100 Burpees
IMPORTANT NOTICE:
For June we will be trialling only holding a 5:00pm and 6:00pm class on Fridays, this means no 7:00pm class until further notice. Remember this only on Fridays and it will be starting this week.
WOD: 'Helen'
3 rounds for time:
400m run
21 Kettle bell swings
12 Pull ups
Big shout out to our good friend Elliot Simmonds competing last weekend for Crossfit Yas at the Meridian regional. They finished up in second which mean they've bagged themselves a ticket to the Games!!! Good job bro!!
Scale the Hights qualifier two:
Within a 10min window
2min buy in - 75 Kettlebell Swings (24/16)
Then . .
8min AMRAP:
10 Jumping pull ups
20 Sit ups
10 Goblet Squats
Part A - For time
21 - 18 - 15 - 12 - 9
Toes to Bar
Ring Dips
Part B - 3 x 500m row
1st 500m easy (warm up pace)
2nd 500m moderate (2km pace)
3rd 500m Hard (sprint, as fast as you can, go HAM)
Rest as needed between sets.
