Workout of the day
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WOD
Ok team. The plan on Saturday is to smash ourselves in the respective reproductive organs with functional movement, drink some caffeine and then head out to pick up ridiculous amounts of food to eat while we put the rugby on the big screen. BBQ if the weather let's us, actually, F*CK IT...BBQ regardless of the weather!
Who's in?
CrossFit Cardiff WoD
Power Clean
1 - 1 - 1 - 1 - 1 - 1 - 1
Please post loads to comments...
Amazing job on the muscle ups tonight - there were some serious gainz towards that ninja skill!
As the Indian Summer continues, we shall develop our pins and washboard abs in order to look mint indoors when it's freezing cold and pissing down with rain next month. So...if you want abs that you can do your washing on and an ass that will turn heads as you walk down the street, come to class.
CrossFit Cardiff WoD
A: Front Rack Walking Lunges
16 - 16 - 16
B: 3 Rounds of:
10 Back Extensions
Rest 30s
20 GHD sit ups*
Everyone is to get some sort of exposure to these, don't be a hero; even if you are just learning how to initiate the movement from seated position - it is all progress to rock hard abs!
Please post loads to comments...
Welcome to a new week full of opportunity.
Before we talk about the WOD, there is something more important that I want to take a moment to highlight. One of our very newest members Ellen Downey over the last year has been on quite a journey. Working with Franco, and through her sheer determination and persistence has now managed to cure herself of Type 2 Diabetes.
This is an amazing example of what is possible when you take control of your destiny like Ellen has, proving that if you truly want something, then just go out and get it.
I don’t know Ellen that well, but I can imagine how she must have felt the first time she came to our box, approaching the front door to the distant sound of barbells being thrown around, loud music and shirtless people everywhere…… It would have been so easy for her to give up, to convince herself that this wasn’t for her, but she didn’t and is now reaping the rewards.
It really is true that all the good stuff happens way outside your comfort zone.
Ellen recently completed the August On Ramp and as soon as a minor injury has cleared up will be back in to the WOD classes. Please keep an eye out for her and give this remarkable woman a high five when you see her.
WOD – Monday 14th September
Within a 20 minute time cap
Perform 50 ‘Touch and Go’ Clean & Jerks (60kg/40kg)*
*Every time you drop the bar run 400m
