WoD - Thursday 12th October, 2017

If you just LOVED Monday, well you are going to just HEART today! 

Make sure you remember...the Ginger Ninja that is dishing out aaaallllll the love to you lovelies!! 

CrossFit Cardiff WoD

Within 30mins, complete as many rounds as possible of:

Run 400m

Rest for double the time taken to run the distance. 
 

Scaling Options

500m Row
400m AB

Accessory Program

Press:
Pre-Assessment:

1. Film your technique while performing 5 of your best press ups VIDEO

Session:
1.Tempo press ups - 4 sets x 5 reps (1s down, 1s pause with chest hovering above the floor and a fast ascent) VIDEO

1.1 After set 1 perform a single arm dumbbell (light) bench press - 5 reps on each arm (5s down and 5s up) - keep your lats and chest activated the whole time. VIDEO
1.2. After set 2 perform a single arm overhead press with either a small (1.25,2.5kg) plate, light dumbbell or light kettlebell (hold by the handle) - 5 reps on each arm (5s up and 5s down) - keep your lats and chest activated the whole time. VIDEO

Preferably perform this exercise with a kettlebell (by the handle), however, if it is too heavy then do not worry!

1.3. After set 3 perform shoulder taps x 20 reps VIDEO 
1.4. After set 4 perform push up hold to plank x 10 reps

WoD - Wednesday 11th October, 2017

So yesterday was spent getting you abs that you can wash your pants on, today we focus on developing an ass that will give people whiplash each time you walk by them on the street. 

And that is NOT done by twerking...but by squatting heavily! 

CrossFit Cardiff WoD

Overhead Squat
10 - 10 - 10 - 10

Please post loads to the white board...

You didn't know that Jimi kept his change in his back pocket did you?

WoD - Tuesday 10th October, 2017

PLEASE REMEMBER TEAM, WE ARE CLOSED THIS COMING WEEKEND TO TEACH ANOTHER GROUP OF BAD ASS COACHES, COMING TO YOU SOON. 

It was only a bit of a bike ride, whats the problem? 

Hands up big and proud...who had to vomit in the lay-by en route home? 
Don't worry, tomorrow is much easier...

CrossFit Cardiff WoD

With 15mins climb the ladder of:
1 - 2 - 3 - 4 - 5
Burpees
TTB
Box Jumps (24/20)

Accessory Program

So you have had a week off. Tomorrow marks the beginning of another 8 week block of squat drills as well as strict pressing rather than pulling. 
Who knows, if you stick to it you may well see some huge benefits through weightlifting as well as gymnastics. 

Squat:
Pre-Assessment:

1. Film your technique while performing your best & slowest air squat. VIDEO
2. Film and attempt to perform either of the pistol (single leg) squat variations demonstrated in the YouTube video (don’t worry if you can’t - this is what we are working towards)

Session: 

1. Goblet squat with kettlebell (ideally 16kg) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent) VIDEO

2. Single leg touchdown progressions - 4 sets x 5 reps on a 20kg plate VIDEO

2.1 After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg) VIDEO
2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg) 

WoD - Monday 9th October, 2017

Another one bites the dust! BANG, just like that and you're back onto another week of fun filled fitness! I hope you all enjoyed it while it lasted and are well rested, NOT still hung over and ready and willing to hit the ground running tomorrow morning! 

IF you have any complaints about this weeks constantly varied movements, then please, direct your concern towards the ginger ninja...

With that fresh in your minds...

CrossFit Cardiff WoD

For 5 Rounds, perform a 1min AMRAP of:

Assault Bike calories

Rest 5mins between each effort

Please post reps to the white board and punch Ash in the baby maker! 

Alex Conroy, witnessed attempting to get to his car after a week in Ibiza and the 5pm class

WoD - Friday 6th October, 2017

It's FRIDAY!! Last day of the week and into a kick ass weekend full of fitness and boozy nights! 

Why not kick it off with a cheeky coffee and one of Gibbo's delicious balls?!

CrossFit Cardiff Partner WoD

Within 20mins complete as many rounds and reps of:
"Cindy"
5 Pull-ups
10 Press Ups
15 Air Squats

Partners will complete a 20 Cal row before changing from Cindy to the rower. 

Please post scores to the whiteboard...

WoD - Thursday 5th October, 2017

Now this might not be the best idea for "bring a buddy" week, and will completely solidify their decision NOT to return. 

Think carefully about tomorrow, please only bring the right kind of buddy...

CrossFit Cardiff WoD

Within 2mins complete as many rounds as possible of:
15/10 Cal Assault Bike
10 Thrusters (40/30kg)
Rest 4mins

Following the 4mins rest, athletes will continue where they left off on the last 2min window.

WoD - Wednesday 4th October, 2017

OUCH!!! That hurt AND was fun, the beauty of CrossFit. Forearms on FIRE!!

I just want to take a second to thank you lovely lot for such an amazing birthday gift! I was a little blown away by, to say the least, by the generosity and am massively grateful! 

Rogue delivered the sexy little bastard today, and I used it straight away in today's WoD. It definitely made the weights feel lighter!! 

Love you all and thank you again! 
Davs. Xxx

CrossFit Cardiff WoD

3 Rounds for time of:
5 Ring Muscle Ups
10 KB Swings (32/24kg)
20 GHD Sit Ups
40 Double Unders

Scaled Version (merely food for thought):
First we scale load, then volume (either overall or specific, and only then movements)

3 Rounds for time of:
5 Low ring Muscle Up Transitions (rings set to a height that makes the movement taxing)
10 Russian Swings (Head height) (24/16kg)
20 Ab Mat Sit Ups
30s of attempting double unders

Please post times to the white board....

Sexy as F**K!!!

WoD - 3rd October, 2017

LOTS of Buddy's in the door tonight and what an amazing effort from all of them. It was a pleasure to have you guys throwing some heavy assed weights about, now lets get them back in to show them a different side of CrossFit. 

Who got a PB?? Comment below! 

I hope all of you legends had an awesome weekend and are ready to get SWEATY!!! 

CrossFit Cardiff WoD

For time:
3 Rounds of DT (40/30kg)
Run 600m
2 Rounds of DT (60/40kg)
Run 400m
1 Round of DT (70/45kg)
Run 200m

"DT"
12 Deadlifts
9 Hang Power Cleans
6 STOH

Accessory Program

This week marks the end of this block accessory program, and therefore is a rest week. Beginning next Tuesday we shall set out on a new 8 week block with the focus on squat positions (yes I know...again) and pressing strength. 
Enjoy some time off. 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WoD - 2nd October, 2017

OCTOBER...Jeeeeeeeeeesus!! I did not see that coming! Luckily this winter is going to be slightly different, we have plenty of assault bikes to keep us warm! ;-) 

The team had a productive meeting after class on Thursday night, and even though a significant proportion of it was spent giving Ash shit for the amount of food he eats, we did hash out some cool ideas. 

The Partner League will be starting in November, information will soon be coming out. Until then, you just need to do one thing for me please...go forth, find a partner and invent a clever team name! That team can comprise of two men, two women or one of each. 

This week, you lovely lot will be "Bringing your Oppo's." The rest of you, don't go fully "cultish" on their asses, they may not be ready for it! Leave that for later in the week! ;-) 

CrossFit Cardiff WoD  

Back Squat
1 - 1 - 1 - 1 - 1

It's TEST time! For 8 weeks we have been working hard with heavy assed weighted lunges, as well as an accessory program focus on developing squat position and strict pulling power/midline strength. Funnily enough, better positions along with a stronger set of butts and hamstrings can't but lead to a heavier squat. The added bonus of a stronger "core" will ensure that the abilities of your new found butt cheeks will be able to find its way to the barbell. 

At least, that was the plan anyway...

WoD - Friday 29th September, 2017

Man that was gnarly, 5 mins, head to head. Simple movements, an annoyingly moderate load and a huge gut check. 3...2...1...in the words of Coach Al Conroy weightlifting plus aerobic capacity fitness! 
All thats left to do is cross your arms into an aesthetically pleasing double biceps front pose and cue some movement. 

Tomorrow, we put the barbells away, but keep the beautifully fun gut checks! :-I

CrossFit Cardiff Partner WoD

A: For time: 
42/30/18
Calorie Assault Bike
Calorie Row

Rest 8mins

B: For time
18/30/42
Calorie Row
Calorie Assault Bike

Partners may split the work however they choose. 

C: For 2min, do your best impression of a sizzling piece of bacon. Then get up and have an awesome weekend! 

Anyone else no longer care about the workout, but are hungry??

WoD - Thursday 28th September, 2017

There is plenty of research, nowadays, to suggest that carbohydrates are not actually necessary. Certainly not all the highly refined and highly addictive, readily available, complex carbohydrates that form the basis of the overwhelming majority of the worlds diets. 

Just meat and fat is enough. But...it does have it's issues...right Tom?? Let me know if you fancy a lend El! ;-) 
 

This should help...and a massive plunger!! 

CrossFit Cardiff WoD

Within 5mins, complete as many rounds and reps of:
25 Double Unders
5 Ground to overhead (70/50kg)

Accessory Program 

4 x 5 Ring Rows

Superset between Set 1 and 2:
10 Single Leg reverse lunge to stand - aggressive ascent, add plate on front foot to increase difficulty
10 lunge steps with thoracic twist
5 Wall Squats

Superset between Set 2 and 3:
10 Bottom to bottom squats with hands twisting to the sky (stand to full extension each rep, alternating arms. 10 each side)
1 min Static Ankle Stretch - Barbell or single leg heavy KB.
5 Wall Squats

Superset between Set 3 and 4:
15 Deadlift reaches - 5 in each direction
15 GHD hip extensions
5 Wall Squats

Superset following set 4:
15 Lunge Reaches (5 in directions) - https://youtu.be/k2EnxcZDr8A
10 Back extensions
5 Wall Squats

WoD - Wednesday 27th September, 2017

Perfect! Everyone I saw go through hit the weight perfectly! An extremely uncomfortable workout but very worth it. 

Take a bow team. 

CrossFit Cardiff WoD 

For Time: 

42 Wall Balls (20/14lbs) 

21 Pull ups

30 Wall Balls (20/14lbs) 

15 Chest To Bar Pull ups

18 Wall Balls (20/14lbs) 

9 Bar Muscle ups

Please post times to comments... 

This position is the intended end goal of this workout... 

WoD - Tuesday 26th September, 2017

Loving the energy at the box tonight, as well as the masses of PBs! Awesome effort from all of you guys! 

Kath Shafer, especially, kicked ass! Congrats for that epic C&J and by the looks of it, you have so much more left in the tank!  

Tomorrow's workout has been thrown back and forth, being altered. I honestly didn't think that it was heavy enough for the intended stimulus and so tested tonight with the load that I thought it should be. 
Now please, don't get freaked out by the number, as after all...it's just a number. So long as it feels right (and that actually may feel very wrong) then it doesn't matter what the number is. As after all...it's just a number! 

You should not fail but it should be a challenge. 

CrossFit Cardiff WoD

3 Rounds for time:
10 Deadlifts (100/70kg)
5 Front Rack Walking Lunges (100/70kg)
15 TTB
5 Front Rack Walking Lunges (100/70kg)

Please put times to the whiteboard...

Accessory Program

Just a quick one. Due to some good and useful feedback, the volume of the accessory program has been reduced so that it doesn't take as long to do and doesn't smash the hell out of you either before or after the workout. Give it a try, keep at it and welcome all the results.

4 x 5 Strict pull ups (no slow decent)

Superset between Set 1 and 2:
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down
27 Different Squat variants - VIDEO

Superset between Set 2 and 3:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
27 Different Squat variants

Superset between Set 3 and 4:
10 Hip Extensions
10 Wall Squats with a 2 second pause at the bottom of each rep
12 Single leg glute raises

Superset following set 4:
10 Hip Extensions
10 Kip swings (big focus on lats pulling)
10 Wall Squats with a 2 second pause at the bottom of each rep

Accountant by day...BADASS by night! 

WoD - Monday 25th October, 2017

Another week and another Monday. I hope you legends spent the weekend increasing your fitness no end, drinking amazing coffee and hanging out with seriously cool folk. 

Tomorrow we are going to test some strength. It's time to get the big plates out... 

CrossFit Cardiff WoD

Clean and Jerk

1 - 1 - 1 - 1 - 1

Please post loads to the whiteboard... 

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...

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

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. 

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

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...

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!