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

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.

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

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...

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...

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

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...

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

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! 

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...

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

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. 

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

WoD - Saturday 26th August, 2017

Remember team, the gym is closed for a Level 1 this weekend. 

However, some dumbbell madness will be going on at Roath park. Meet at the Reck/Rec/wreck, it's all the same thing, for 10:55.  

No coaching, just a cheeky WoD and a laugh! 

WoD - Friday 25th August, 2017

PBs and wobbly butts everywhere! Awesome work! 

Tomorrow we test strength under fatigue.

 CrossFit Cardiff WoD

 A: Within 5mins complete an AMRAP of:

10 Burpees

20 air squats

B: Within 5mins:

Set a 1RM snatch

Within 5mins complete an AMRAP of:

10 TTB

20 air squat

There is no rest between AMRAPs, just a 15min continuously clock.

WoD - Thursday 24th August, 2017

The WET PAINT theme continues! But if nobody leant on it last night, after that psychotic version of fight gone bad...then we should be safe! 

Ps. Hands up...who's asses are in bits from those lunges? 

CrossFit Cardiff WoD

"Diane"

21 - 15 - 9
Deadlift (100/70kg)
HSPUs

BENCHMARK GIRL TIME...RECORD YOUR SCORE!!

Accessory Program

3 x 8 eccentric ring rows - horizontal for added difficulty (1second up/7 HONEST seconds down)

Superset between Set 1 and 2:
10 Single Leg reverse lunge to stand - aggressive ascent, add plate on front foot to increase difficulty
30 Wall Toe taps per leg - heels stay down
Superset between Set 1 and 2:
10 lunge steps with thoracic twist
30 Wall hip drives per leg - heels stay down
Superset between Set 2 and 3:
10 romanian deadlifts (light plate or KB, merely for activation)   
30s of weighted static ankle stretch (barbell for both or KB for each side)

2 Rounds not for time, but for form of:
10 Kip swings plus 5 kips - leaning back and looking for the bar
10 Slow decent Wall squats - an honest 5 seconds down/1 up with a biiiiiig butt squeeze. Keep focus and keep moving, no rest. 
10 Single Leg glute raises, per leg, 3 second hold at the top
10 Kip swings plus 5 kips - leaning back and looking for the bar

WoD - Wednesday 23rd August 2017

Be VERY careful when attempting stairs...legs and asses may buckle without warning! 

Also, be extremely careful (over the next few days) upstairs, just expect and surface to be wet with paint.

CrossFit Cardiff WoD

Fight gone bad style:

1min Cal row

1min Push Press (50/35kg)

1min Double Unders

1min hang power cleans (50/35kg)

1min Cal AB

1min rest

3 Rounds for max reps... 

Please post total reps to the whiteboard...

👆🏼👆🏼👆🏼👆🏼👆🏼👆🏼👆🏼👆🏼👆🏼👆🏼👆🏼👆🏼👆🏼👆🏼👆🏼👆🏼👆🏼 

WoD - Tuesday 22nd August 2017

Who likes wall balls?? That was about as nasty as I thought it was going to be! 

Remember, in your messy states, that there is a CrossFit Level 1 at the gym this weekend. Therefore the gym will be closed. However, Hannah will be leading a session at Roath Park with some evil dumbbells, you'll love it! 
The good news about it though, is that as soon as you're done you can recover fast with Joe's ice cream! 

The WoD will start at 11am, meet by the wreck/library/park...just look for a group of handsome f**ckers loitering about soon to dominate some fitness. 

Back to tomorrow. It's awesome to see so many of you getting stuck into the accessory program; oh and by the way, in case you hadn't guessed...it's hard! Tomorrow starts week 2. Don't be afraid to scale back to week one. 

LASTLY, THIS COMING MONDAY (BANK HOLIDAY) THE GYM WILL BE OPEN FROM 12 - 2pm. NO CLASS, JUST OPEN GYM.

CrossFit Cardiff WoD

Front Rack Walking Lunge
14 - 14 - 14 - 14

Go as heavy as good technique will allow. 

Accessory Program - Week 2
3 x 5 eccentric pull ups (1 second up/7 HONEST down - use band if required)

Superset between Set 1 and 2:
12 Russian lunges, per leg, toe of straight leg stays down
30 Wall Toe taps per leg - heels stay down
1 minute heavy KB hold - hug in front, do NOT lean back.

Superset between Set 1 and 2:
12 Russian lunges, per leg, toe of straight leg pointing up
30 Wall hip drives - heels stay down
1 minute heavy KB hold - hug in front, do NOT lean back.

Superset between Set 2 and 3:
12 thoracic twists per side - bottom of a squat
30s of weighted static ankle stretch (barbell for both or KB for each side)
1 minute heavy KB hold - hug in front, do NOT lean back

2 Rounds not for time, but for form of:
5 Kip swings plus 1 kip (big focus on lats pulling)
10 Slow decent Wall squats - an honest 5 seconds down/1 up with a biiiiiig butt squeeze. IT IS SUPPOSED TO BUUUUURN.
8 GHD eccentric Hip extensions (8 seconds down/fast as possible up - to a controlled and correct superman position) 
5 Kip swings plus 1 kip - like a kip swing sandwich

Monday - 21st August, 2017

Hands up: 

• Who trapped this weekend?
• Who bagged off?
• Who got in trouble with the Police?
  
  Ok...how about hands up who:
• Who kicked massive amounts of ass during a CrossFit Strongman Hybrid competition??
• Who kicked massive amounts of ass throughout their last on ramp class during the workout 'fight gone bad?'
  
  Welcome to the party you lovely lot, find a new buddy and get yourself nice and sweaty, ready for the hug! 
  
  CrossFit Cardiff Partner WoD
  
  In a You go, I go style:

6 Rounds for max reps:
Within 4mins
Run 400m
21 KB Swings (24/20kg)
12 Pull-ups
As many Wall Balls as possible in the remaining time (20/14lbs)

One person working at a time. Please post the total number of wall balls to the whiteboard...

We can see who was integral to the team...resting prior to events rather than finding a wall to jump over clearly is a far better idea!

Welcome to the party team! 

WoD - Friday 18th August, 2017

You know that even when you have to stop for a mid-WoD shit, and still kick everyone's arses, you have been well trained by repeatedly running away from the Police on the streets of Glasgow! 

Dougie "WoDShit" McDougal shall be named such from now on in! 

CrossFit Cardiff Partner WoD

In partners, 2 Rounds for time of:
100 Pull-ups
80 AB-mat sit ups
60 Pistols
40 Cal Row
20 Single arm DB Push Press (50/35lbs)

Athletes may share the work as required. 

Getting out of the car was a drama though!