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WoD - Friday 20th September, 2019

WoD - Friday 20th September, 2019

WEEKEND means work, for some, but just work…and no more floor plans, scorecards and a billion emails! Schweeeet! Mind you, is there actually anything else to do in Slough?

You lot, get out in the sunshine, maybe with a sandbag (who knows, but let’s hope so) and get your sweat/tan on.

CrossFit Cardiff WoD

Nancy
5 rounds for time of:
Run 400m
15 Overhead squats (40/30kg)

Sorry NOT sorry. get your times to the whiteboard please team…

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WoD - Thursday 19th September, 2019

WoD - Thursday 19th September, 2019

How annoying can a dumbbell possibly be hey?! Very it turns out! But anyway, it can be as annoying as it wants, it’s 24 degrees and sunny as f**k on Saturday! 1% chance of rain until Sunday, our Indian summer is in full flow! Love every second of it!

If you guys don’t know him (shame on you), Sash, a member for years and photographer extraordinaire was working like a dog taking snaps of folk throwing down these past two days.
Give him a follow (@sashshots) on IG and at his Facebook page, link below:
https://www.facebook.com/sashshots/

It’s so cool when you see such talent from one of your own! And I remember when he couldn’t work an iPhone! 😉

CrossFit Cardiff WoD

Complete as many rounds as possible within 12 minutes of:
10 Toes To rings
40 Double Unders
5 Ring Muscle Ups
40 Single Unders

Please write rounds and reps to the whiteboard…

WoD - Wednesday 18th September, 2019

WoD - Wednesday 18th September, 2019

Done and dusted! Two days of utter chaos (controlled) with 168 athletes competing across two days at Reebok CrossFit Cardiff.

Thank you for your flexibility with the class timings. Everything is back to normal and you can expect an utterly disgusting sandbag workout any day soon!

CrossFit Cardiff WoD

For time:
20 Dumbbell Snatch (R)
20 Dumbbell Thruster (L)
50 Dumbbell Box Step ups (20”)
20 Dumbbell Snatch (L)
20 Dumbbell Thruster (R)

DB recommended loading at 50/35

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WoD - Tuesday 17th September, 2019

WoD - Tuesday 17th September, 2019

Exciting times are coming to the box in October…the Reebok CrossFit Games Open 2020! Read below for deets…

🚨 REEBOK CROSSFIT CARDIFF IN-HOUSE OPEN 2020 🚨

We are going to do things a little differently this time. Here’s what you need to know.

1. Get yourselves signed up here - https://games.crossfit.com and make sure to enter your affiliate as Reebok CrossFit Cardiff (after next Wednesday! 😉)
2. We will divide you into two teams at random - Team Name TBC and Team Name TBC. Each team will have a captain 👩🏼‍✈️👨🏻‍✈️. The captain will be responsible for allocating a charity of their choice.
3. Each week the teams will be able to raise money for their chosen charity as they see fit - through collaborative and individual efforts e.g. bake sale, baked bean bath, head shave. The team with the most raised that week wins a point. The team with the most donations at the end of 5 weeks wins an additional 6 points.
4. Within the team - you will be allocated a partner at random. You will complete the workouts as individuals, however you are encouraged to judge/cheer on your partner. Regardless of whether you complete the WoD Rx or scaled your score will be collated on a gym leaderboard (male and female combined) and ranked by reps/time/load. Yours and your partners score will be added together to make a partner leaderboard. At the end of the 5 weeks we will have a pair stood at the top of the pile winning the newly formed RCFC AFFILIATE CUP 🏆.

Get yourselves signed up and more info will follow! This year the RCFC Open more than ever is for everyone regardless of ability, and this year we use our amazing community to give back to the communities around us. Let us know if you have any queries.

Still not convinced, check out these dudes…

CrossFit Cardiff WoD

Within 3 minutes complete as many rounds and reps as possible of:
5 burpees
10m Handstand Walk

Rest for 3 minutes

Within 4 minutes complete as many rounds and reps as possible of:
10 Burpees
5m Handstand Walk

Rest for 4 minutes

Within 5 minutes complete as many rounds and reps as possible of:
15 Burpees
15m Handstand Walk

Please get those rounds and reps of this challenging workout up to the whiteboard…

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WoD - Monday 16th September, 2019

WoD - Monday 16th September, 2019

Happy Monday all! This is an important post. Please read on with reference to the adjusted timetable for tomorrow and Tuesday

Private Police Event
Please see below for the adjusted timings, scheduled for classes this coming Monday/Tuesday
Monday
06:00 - 07:00 AM WoD Class
😳😴
12:00 Metcon: CANCELLED
15:00 - 16:30: Open Gym: CANCELLED
17:00 - 18:00: WoD Class
18:00 - 19:00: WoD Class
19:00 - 20:00: WoD Class

Tuesday
06:00 - 07:00 AM WoD Class
😳😴
09:30 - 10:30: WoD Class: CANCELLED
12:00 - 12:45: Metcon: CANCELLED
15:00 - 16:30: Open Gym: CANCELLED
17:00 - 18:00: WoD Class
18:00 - 19:00: WoD Class
19:00 - 20:00: WoD Class

Timings return to normal from Wednesday you utter bunch of studs! This week Conroy has the reigns and he is being pretty evil! 😬

CrossFit Cardiff WoD

4 rounds each for time:
Run 200m
20/15 Assault bike calories
Rest 8 mins between rounds

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WoD - Friday 13th September, 2019

WoD - Friday 13th September, 2019

Get your lucky socks on, definitely do NOT walk under any ladders or allow any black cats to cross your path, (wait is that lucky?*), step over cracks and side step three drains in a row. And of course, make sure that you are extra careful around mirrors! In fact, just don’t go near one!

*who cares, just get up and crack on with your day as normal, pee into the face of Friday the 13th, it’s all bollocks anyway!

But DO remember Monday’s gym timings please

CrossFit Cardiff WoD

21 - 18 - 15 - 12 - 9 - 6 - 3
7 - 6 - 5 - 4 - 3 - 2 - 1
Alternating Dumbbell Hang Clean (50/35)
Ring muscle ups

Thats a ton of reps hey!? Nah, it just looks like a lot. Get your final weekly timings on the board and enjoy a the last sunshine of the summer!

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WoD - Thursday 12th September, 2019

WoD - Thursday 12th September, 2019

Anyone else get slapped in the face by the latter rounds of The Seven? It’s all going well, until its not! Pretty much the same as any other workout I guess.

Some admin…
Yoga
Due to our yoga guru flying off to find some sunshine zen (zenn?!), we will have yoga on:
Friday 18:30 - 19:30

Private Police Event
Please see below for the adjusted timings, scheduled for classes this coming Monday/Tuesday
Monday
06:00 - 07:00 AM WoD Class
😳😴
12:00 Metcon: CANCELLED
15:00 - 16:30: Open Gym: CANCELLED
17:00 - 18:00: WoD Class
18:00 - 19:00: WoD Class
19:00 - 20:00: WoD Class

Tuesday
06:00 - 07:00 AM WoD Class
😳😴
09:30 - 10:30: WoD Class: CANCELLED
12:00 - 12:45: Metcon: CANCELLED
15:00 - 16:30: Open Gym: CANCELLED
17:00 - 18:00: WoD Class
18:00 - 19:00: WoD Class
19:00 - 20:00: WoD Class

Two days of slightly adjusted class times and as a result you get to get sandy at Saturday’s Notebook of Fitness

CrossFit Cardiff WoD

Within 8 minutes complete as many rounds and reps as possible of:
75 Double Unders
15 GHD Sit Ups
1 Rope Climb 

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WoD - Wednesday 11th September 2019

WoD - Wednesday 11th September 2019

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

CrossFit Cardiff WoD

"The Seven"

Seven rounds for time of:
7 Handstand Push Ups
7 Thruster (60/40kg)
7 Knees To Elbows
7 Deadlifts (110/75kg)
7 Burpees
7 Kettlebell Swings (32/24kg)
7 Pull Ups

This is a challenging workout, intentionally. There is a lot to get through during the warm up, yet the spirit is to go as hard as possible and deal with discomfort. Should you need to share a barbell, don’t stress, you will be glad of the rest.
There will be a time cap in place but I reckon that you will be ok with that.

Please get your times up on the board once completed.

the 7.jpg

WoD - Tuesday 10th September, 2019

WoD - Tuesday 10th September, 2019

It is entirely possible that 3 days in The Gower with multiple beach walks per day, with open water swimming, ball chasing, hole digging and serious pooping…right in front, literally right in front, of a poor yet extremely stuck up woman nearly breaks a 9 month old GSP.

Bizarrely enough, he wasn’t his usually energetic state this morning. #mulleredbutstillhandsomeAF

CrossFit Cardiff WoD

4 Rounds, each for time:
20/15 Calorie Assault Bike
200m run
Rest 8 minutes between rounds

Plenty of rest allows for plenty of SPRINTING! Scores for each round to the board please…

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WoD - Monday 9th September, 2019

WoD - Monday 9th September, 2019

In an attempt to try something new, this week’s workouts were programmed while influenced, ever so slightly, by BrewDog and Prosecco! However, upon checking them the following morning, it turns out that Hannah does some of her best work while #smashed.

Apologies for the late post, but for the beauties 30th birthday, we sat and watched the sun go down over Rhossilli Bay.

CrossFit Cardiff WoD

Part A: Turkish get up
Spend 15mins working on technique 

Part B: 8 - 8 - 8 - 8
Overhead Walking Lunge
Maintain a heavy straight, working load across all sets

All you need is a birthday cake box, chalk pens and a lot of beer

All you need is a birthday cake box, chalk pens and a lot of beer

WoD - Friday 6th September, 2019

WoD - Friday 6th September, 2019

It’s Friday, I’m not winking this weekend and as a result am going to destroy Oppo on long arsed walks up and down beaches, woods, maybe some mountains. The poor little bugger will be a mess by the end of it, much like you lot after a week of training at the box. Ready and willing to just lay on his back, legs in the air while licking a wall! Pretty standard.

CrossFit Cardiff WoD

In pairs
Death by:
Thrusters (40/30kg) and
Pull ups

Partners can split the work as they like.

Death by:
On minute 1: 1 Thruster/ 1 Pull Up
On minute 2: 2 Thruster/ 2 Pull Up
On minute 3: 3 Thruster/ 3 Pull Up…etc until you die.

Completed rounds to the whiteboard please legends…

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WoD - Thursday 5th September, 2019

WoD - Thursday 5th September, 2019

15 Toes To Bar and 5 Bar Muscle ups per round, separated by 20 seconds of double unders, and my grip is fatigued…funny that!

Maybe we need to work with more gymnastics as due to the amount of you ninja’s who PB’d your clean and jerk, it looks like we are set there! 💪🏼

Now tomorrow’s workout scares me! Sure you could pace it, or you could go at utter suicide pace for the duration. If you consider not coming because of it, that’s a perfect reason to just go. It won’t be as bad as you think (except it will), but you will be stronger for it.

CrossFit Cardiff WoD

5 Rounds, each for time of:
400m Sprint
Rest 3 Minutes between rounds

Get a time up for each, and wave goodbye to your hamstrings for a day or two…

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WoD - Wednesday 4th September, 2019

WoD - Wednesday 4th September, 2019

It does surprise me that considering the sheer amount of you who genuinely thought that the class timings were set to change tomorrow for the previously mentioned Police event, I received a banterous punctuation for children book! You can pick up a misplaced coma like a Royal Marines Snipe on his prey, but a clearly written date…NOPE!

CrossFit Cardiff WoD

5 rounds for time of:
30 Double Unders 
15 Toes To Bar
5 Bar Muscle Ups

Fast and furious…can anyone go unbroken from the TTB to the muscle ups and hang on? Get those times up team…guess who is programming!  

Punc.jpeg

WoD - Tuesday 3rd September, 2019

WoD - Tuesday 3rd September, 2019

A word to you legends…

RX
Let’s start with a little history. The pharmaceutical industry, at least in the US, will use the abbreviation “Rx” when distinguishing what medications a patient should be prescribed. Their Rx drugs are ordered and compiled by the Pharmacist and away they go. Easy. It is a way to ensure everyone stays on track and in the loop, data accumulating if you like.

Now CrossFit adopted this as a way to assign loads to their workouts. And even went further by naming many of them as benchmark girls (that’s another post) or heroes (for reasons obvious to those who have been at CrossFit Cardiff for more than a few weeks). “It takes five minutes to explain the f**ker!” says Coach Glassman, “I wanted to say it once and give it a name!” Of course he was talking about Fran. A workout we all know and love, made hate (for reasons obvious to those who have been at CrossFit Cardiff for more than a few weeks).

Fran
21 - 15 - 9
Thrusters (95/65lbs)
Pull Ups

No, don’t worry. This isn’t your workout for tomorrow, just what I will use as an example. There are multiple things which, at least in my mind, make it completely Rx and only one of them is the prescribed load.
Pull ups, burpees, muscle ups, assault bike calories (for reasons obvious to those who have been at CrossFit Cardiff for more than a few weeks), running distance, range of motion and times to completion or rounds and reps achieved some of many elements to consider when scribing those two sought after letters next to your scores.
”Coach I did Fran Rx look, it’s next to my time of 27mins!”

The load placed upon a barbell is truly irrelevant…

And here’s why…
No one cares! After the workout is finished, they go away, forming distance memory only jigged when stood in front of the pound to kg conversion chart shortly after…because Mikey B put them away and you can’t remember as you were too busy rolling around on the floor trying to find a comfortable position.
Let me tell you two things:
1. That comfortable position does not exist.
2. The wake of devastation caused by the stimulus of the workout is what we do care about. It’s the intensity.

It’s all about the intensity.

If you can read on then let mw give you a practical example…
I had two athletes do the same workout, its called “Legless”
”Legless”
21 - 15 - 9
3 - 2 - 1
Thrusters (95/65lbs)
Legless Rope Climbs

One, Emily, who resulted in being an Olympian finished in 5:34…Rx. She tried to call out the word “time” but for some reason had lost the power of speech.
The other, Kathryn, who is still recovering from a significant brain injury finished her workout in 6:04…Sc…and tried to call out the word “time” but for some reason had lost the power of speech.

Legless Scaled
12 - 9 - 6
3 - 2 - 1
Thrusters (sitting to a 30” box and being spotted to press overhead - 17kg)
Legless Rope Holds (hanging, suspended from a rope for a period of 10s. 3 reps, 2 and 1)

When scaled correctly, the intensity felt doesn’t allow for judgement or ego, no one cares because at that moment they can’t. They are more concerned about why they have suddenly…lost the power of speech.

Load is nothing. Intensity is everything.

CrossFit Cardiff WoD

Within 30 minutes, establish a 1RM
Clean & Jerk

You know what to do. If It’s a new PB for you, get it on the whiteboard proud and in red…

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WoD - Monday 2nd September, 2019

WoD - Monday 2nd September, 2019

The ‘embers are upon us! Meaning that the supermarkets aisle will soon be full of crackers and delicious pigs wrapped in delicious blankets and, we will have to endure bullshit TV in the build up should…you have the time to watch it.

But, before all that though, I have an important announcement for your diaries.

On Monday and Tuesday, September 16th - 17th there will be an adjustment to the class times on those two days. CrossFit Cardiff is hosting a Private Team Competition for the Police Forces of the UK. 40 teams of 4 will be competing over the two day event and as a result the class timetable will be slightly adjusted.
This has been in the planning for months nut security is clearly an issue, and so this is the reason for this “late” announcement. At least there will be plenty of doughnuts available over those two days! 😉

Monday
12:00 Metcon: CANCELLED
15:00 - 16:30: Open Gym: CANCELLED
17:00 - 18:00: WoD Class
18:00 - 19:00: WoD Class
19:00 - 20:00: WoD Class

Tuesday
09:30 - 10:30: WoD Class: CANCELLED
12:00 - 12:45: Metcon: CANCELLED
15:00 - 16:30: Open Gym: CANCELLED
17:00 - 18:00: WoD Class
18:00 - 19:00: WoD Class
19:00 - 20:00: WoD Class

As a result of the event, we will be getting some cool new equipment to thrash the living hell out of you with! You are going to “love” it too!

Back to the next week of pain. I can’t wait…

CrossFit Cardiff WoD

For time:
21 - 15 - 9
Deadlifts (120/80kg)
Ring dips
Box jumps (30/24”)

Please sprint like your life depends upon it and get your scores to the whiteboard…

batman meme.jpg


WoD - Friday 30th August, 2019

WoD - Friday 30th August, 2019

Now this is going to be a lot. A test of resolve and balls, team work and flexible thinking. Make a plan, and make a plan to change it when it goes south, because it will likely go south.
The feeling of being beaten up and battered, sore hands and hamstrings and shoulders and backs, goes away as soon as the word GO is shouted. Whatever is required for the team just happens. You will get amongst it and come out smiling and ready for the weekend for sure, just listen to the brief, its a head spinner…

CrossFit Cardiff WoD

Five

In teams of 3, for time:
Run 800m 
18 Ring Muscle ups (split however)
1 Length of DB Back Rack Walking Lunges
12 DB Hang Clean and Jerk 
1 Length of DB Back Rack Walking Lunges
18 Ring Muscle ups (split however)
1 Length of DB Back Rack Walking Lunges
12 DB Hang Clean and Jerk 
1 Length of DB Back Rack Walking Lunges
18 Ring Muscle ups (split however)
1 Length of DB Back Rack Walking Lunges
12 DB Hang Clean and Jerk 
1 Length of DB Back Rack Walking Lunges
Run 800m
Dumbbells are 2x50/35lbs

Please post team times to the whiteboard…

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WoD - Thursday 29th August, 2019

WoD - Thursday 29th August, 2019

We are nearly there. “Test” week is nearly over. But, not yet.

We are not doppelgangers, we are the real thing! We do one thing and do it hard. However, the real world often tests strength under fatigue and duress. The world is not perfect, far from it, strength/met con would be awesome. Lifting those heavy arsed loads at low heart rates and fresh. Unfortunately, every time I’ve had a fight it’s been with pre-fatigue. Lets see how much of an effect it actually has.

CrossFit Cardiff WoD

Four
Set the heaviest weight possible for each lift:
Within 2 Minutes
25/20 Calorie Assault Bike
1 RM Snatch
Rest 6mins before
Within 2 Minutes
25/20 Calorie Assault Bike
1 RM Clean

Post loads, in red for any new personal bests, to the whiteboard…

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WoD - Wednesday 28th August, 2019

WoD - Wednesday 28th August, 2019

A word from the boss…

“In gymnastics, completing a routine without error will not get you a perfect score, the 10.0—only a 9.7. To get the last three tenths of a point, you must demonstrate “risk, originality, and virtuosity” as well as make no mistakes in execution of the routine.”

“Risk is simply executing a movement that is likely to be missed or botched; originality is a movement or combination of movements unique to the athlete—a move or sequence not seen before. Understandably, novice gymnasts love to demonstrate risk and originality, for both are dramatic, fun, and awe inspiring— especially among the athletes themselves, although audiences are less likely to be aware when either is demonstrated.”

“Virtuosity, though, is a different beast altogether. Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, more to my point, virtuosity is more than the requirement for that last tenth of a point; it is always the mark of true mastery (and of genius and beauty).”

“There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.”

“The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction was. The novice’s curse afflicts learner and teacher alike. Physical training is no different.”

“What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. We see this increasingly in both programming and supervising execution. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.”

“I understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.”

“If you insist on basics, really insist on them, your clients will immediately recognize that you are a master trainer. They will not be bored; they will be awed. I promise this. They will quickly come to recognize the potency of fundamentals. They will also advance in every measurable way past those not blessed to have a teacher so grounded and committed to basics.”

“Training will improve, clients will advance faster, and you will appear more experienced and professional and garner more respect, if you simply recommit to the basics.”

Glassman, well guess what, he can write just slightly better than I!

CrossFit Cardiff WoD

Three
For time:
50 Toes To Bar
25 Front Squats (60/40kg)
100 Calorie Row
25 Front Squats (60/40kg)
50 Toes To Bar

Please get those times up to the whiteboard…

Glassman.jpg


WoD - Tuesday 27th August, 2019

WoD - Tuesday 27th August, 2019

By now, you should all already be struggling! Stairs are no longer your friends, and your efforts to treat yourself to a “posh wee” are thwarted by DOMs causing you to collapse on top of your porcelain throne and fall entirely scathed and unattractively with a thud!
No solace is can be found from an unsympathetic husband/wife, boyfriend/girlfriend, dog/cat as they look down on you and ask…”what the f**k are you doing?”

And, it is all about to get far worse…

CrossFit Cardiff WoD

Two
Complete each round for time:
25 Pull Ups 
75 Double Unders
20/15/10 Power Snatch
Male Loading: 40/55/70kg
Female Loading: 30/40/50kg

Rest 5 minutes between rounds

Please record each round time to the whiteboard…

Really, it’s all his fault!

Really, it’s all his fault!

WoD - Monday 26th August, 2019

WoD - Monday 26th August, 2019

I have a challenge for you guys, and I know just how much you lot love a challenge…do 5 workouts, only!!! If you can! Come in Monday, Tuesday, Wednesday…you get the picture…all week and attend one class with no additional “stuff” before or “things” afterwards and treat the week as a test week. Imagine each workout was 20.1, 20.2, 20.3…you get the picture, and each and everyone of them your absolute all. Pace where you need to, sure, but keep that barbell on your shoulders, pause, and do 3 more reps when all your mind is telling you to do is drop the thing because you can’t!

Ignoring pain and discomfort is not an easy thing to do, the mind is a very powerful tool and can help or hinder. Give yourself targets. Each time you perform movements or when you look at the rounds, plan when you are going to break, if at all. Look at the clock and make that break last no longer than 10 seconds.

Be aggressive with the workouts and hit each as hard as you possibly can; be satisfied. As Coach Glassman said as early as 2007…”Impress me with intensity not volume.”
If you feel that you can do more following each one, go harder tomorrow.

CrossFit Cardiff WoD

One
A:
Within 8 minutes, complete as many rounds and reps as possible of:
3, 6, 9, 12, 15... Thrusters (40/30kg)
3, 6, 9, 12, 15... Bar hop burpees

Rest 2 minutes
B: Within 10 minutes:
Set a 3RM Thruster

Please write individual scores for part A and part B to the whiteboard…

Coach.jpg