Workout of the day
Wow, those squat cleans were so much fun today....... said nobody in any of the classes.
But you know what? Massive respect to all of you that put yourself out of your comfort zone and really pushed your limits, that is what CrossFit is all about. Its a little known fact that Heavy Squat Cleans will also cure sadness.
Tomorrow there are a lot of GHD sit ups, lets be careful out there.
3 Rounds
Tomorrows WOD looks a bit like Elizabeth a benchmark girl, but with a twist. A heavy twist.
For Time:
#ConstantlyVaried
Welcome to BradFit Week. If we pull together we can get through this guys.....
15 Minute AMRAP
For the love of god, remember to bring long socks
Welcome to the weekend!!
The sun is gonna be out so lets do most of this outside.
“Pyramid Double Helen”
For Time: (30min CAP)
Run 1200m
63 KB Swings, 24kg (16kg)
36 Pull Ups
Run 800m
42 KB Swings
24 Pull Ups
Run 400m
21 KB Swings
12 Pull Ups
This was our old box. Small, but perfectly formed.
Happy Friday.
12 Minute AMRAP
Enjoy!
Why is it that it always seems to rain when we programme running. I mean, running sucks enough already......Still, the smell of the fish and chip shop on the hill always makes the run a little more bearable.
Tomorrow we get our ropes out!
Thursdays WOD
"CFC#1"
Try to pace yourself on the DU and go unbroken on the Thrusters. Get that in your minds and stick to if you can
All the classes were bouncing today. You guys REALLY love a lunge.
You may feel dat ass a little tomorrow tho.
Wednesdays WOD
"Jerry"
This is a Hero workout named after Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.
Go hard guys.
The coach will cap the workout where appropriate.
Good work today gang, especially all the shiny new On Rampers who joined us for that <insert adjective> of a WOD. Please direct all feedback to Dafydd Dennis :)
Plenty of technique to work on today...... tomorrow, not so much.
Jonne Koski (9th Fittest Man in the World) wishing he was at Crossfit Cardiff
DafFit continues.....
Tomorrows WOD (will make you feel your Glutes for the rest of the week):
3 x 20 Back Rack Walking Lunges
(Go heavy, but technique will dictate load)
Last Friday saw the Graduation of the September On-Rampers. A small but perfectly formed group who can't wait to begin their CrossFit journey.
As is now customary, tomorrow is a partner WOD to help introduce the new guys to the rest of you lovely bunch. Introduce yourselves and partner up with someone new.
Ross, Nick, Me, Claire, Luke
The WOD will be:
Within 20 Minutes, AMRAP (As Many Rounds As Possible) of:
There will be plenty of scaling options available don't worry! Share the work as needed
A couple of our long standing members, Jimmy and Coach Mel are celebrating their birthday this week and next, so in typical CrossFit fashion we thought we'd mark the occasion by having some tea and cakes.......OR maybe we should arrange a special WOD mixing some of their favourite movements and smashing you all into the ground!
In Pairs
Buy-In: 400m partner relay (4 x 400m each)
Then perform 2 rounds :
90 Double Unders
60 Abmat Sit Ups
30 Thrusters (42.5kg/30kg)
(There are a couple of surprises for the birthday pair which you are not going to want to miss)
Tomorrow we take on a well known CrossFit workout, but with a Partner Twist.
Partner Fight Gone Bad!
3 Rounds of:
Each partner alternates a minute on each station, one minute on and one minute off. As a pair you will accumulate as many reps as possible over the five stations for a total of 3 rounds.
You will forego the usual minutes rest at the end of the round since you will be resting every other minute anyway. The workout will therefore last 10 minutes a round and 30 minutes in total.
Here's a picture of Camille Overhead squatting....... Just because its Friday.
Good work to all those that PB'd their Snatch today. Sam, Cheryl, Carly, Rosie, Bryony..... and those were just the ones I saw, I'm sure there were many more! Great to see gang.
12-9-6
Muscle Ups*
Deadlifts (120/80)
*Everytime you drop off the rings then perform 3 penalty deadlifts before carrying on the remainder of the muscle ups.
Tomorrow we focus on the most technical lift of them all. The Snatch. There is good reason why we spend so much time working on this lift in CrossFit. Performed correctly, the Snatch not only trains power, but is an excellent developer of balance, flexibility, coordination, speed and strength.
The Snatch is one of the most explosive and Athletic movements in all of Sport. Master it and you will be better at almost everything else in your life.
Part A) Snatch Balance - 15 minutes
Work snatch balance technique primarily with the PVC pipe, but if you feel confident then try to progress to the bar bell and then to adding some weight onto the bar.
Part B) Establish a 1 Rep Max Snatch - 30 minutes
Loved the Monday Morning Crew, completely undeterred by the well timed downpour which coincided with the 2nd run. I was also part of the evening class and can confirm that it was so much fun! The intention for the workout was to make you hang onto the bar and squeeze out a few more reps, and you all embraced it, the threat of another 400m was clearly a good incentive! Nice work.
I'm still coming to terms with the new blog layout but rest assured I'll be trying to make use of all the fancy multimedia functions in due course.
Tomorrow we take on a couple of short and spicy AMRAPS. There is no real reason to break any of the movements here or at least to stop moving. Enjoy!
7 Minute AMRAP
5 Pull Ups
10 Press Ups
15 Air Squats
Rest Exactly 2 minutes
7 Minute AMRAP
10 KBS (24/16)
30 Double Unders
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
