WoD - Wednesday 14th October 2015

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...
 

CrossFit Cardiff WOD - Tue 13th Oct

Special Offer Reminder

Plenty of you have taken up the promotional offer so far which gives you 3 months for £120 (or £200 for couples).  If you haven't already and would like to, then here are the links again:

£120 for Individuals

£200 for Couples (Cheers for pointing out the omission Dan!)

Once you sign up I will then make sure that your usual monthly membership fee is not taken until February.

Tomorrows WOD is simple:

30 Muscle Ups for Time.

(NB. Simple and easy are not the same thing)

Don' be put off if you can't do MU, this is one of the rare classes where we focus entirely on that movement, invest the time, improve and try to get closer to conquering it!

Make Today the day.

CrossFit Cardiff WOD - Mon 12th Oct

Yes I know...... its getting darker and colder and the march toward Winter has begun.  The barbells will start to feel colder in your hands, and burpees will feel (even more) sucky. Your bed will start to feel like the more appealing option compared to the morning class (or the evening class!)...... and it feels like it must be 3am not the 6am your clock seems to be stubbornly maintaining it is.

Do not use this an excuse. Do not lose the momentum you have built up over the warm and sunny summer WOD's.  They'll be back again soon enough.  Now is the time to get serious about your training.

There's something I prefer about Winter WODs anyway....whether its because I'm influenced by the Iconic Rocky IV training montage in the snow or whether its just the added sense of achievement you get competing against the elements.  

Stay strong guys.

This weeks programming is brought to you by Daf Dennis.

Tomorrows WOD:

a) 5 Rounds for Time:

• 16 Deadlifts (80/60)
• 8 Overhead Squats (80/60)

Bar to start from the ground.  

b) 3 x 20 Hip Extension

Here's One of the best around, showing you what  should look like with a heavy load.

CrossFit Cardiff WOD - Fri 9th Oct

Its Friday so that can only mean one thing.......PARTER WOD!!!

In pairs ("or teams of 2" ~Brad Rivers 2012)

Both Partners Working at the same time

20 Minute AMRAP

• Partner 1 Rows 200m
• Partner 2 Performs 10 Back Squats (60kg/40kg)

Partner 1 & 2 switch only when both have finished

When both partners have performed both movements once that is one round.  Accumulate as many rounds as possible in 20 minutes.

The bar should start from the floor, but if you can't clean and jerk it to behind your head safely then use a rack only scale the weight if you will struggle with 10 reps Rx from the rack. Ideally this will be unbroken, if you are having to break the set of 10 then consider scaling the weight.

A few of you have been asking about some diet advice.  This should cover it:

CrossFit Cardiff WOD - Thu 8th Oct

The Rapper Prof. Green dropped by the box today, what a top dude!  Even after Brad had smashed him, he left some VIP passes for our members for his gig at the MotoPoint arena tonight where he is supporting Fall Out Boy.  

Prof Green is the one the middle thats possibly taller than Raper.

If anyone fancies going to the gig tonight then Brad is in the box until 9 schooling this months OnRampers and will give you some passes on a first come first served basis. You won't have long!

Tomorrow we get back to basics with a 'baby' version of arguably the worst benchmark girl there is. 

"Baby Eva"

5 Rounds for time:

• Run 400m
• 20 KBS (24/16)
• 20 Pull Ups

CrossFit Cardiff WOD - Wed 7th Oct

Skills and Strength await you tomorrow. Rest your lungs, you'll need them for the rest of the week ;)

Part A - Skills EMOM (12 Mins)

• Even Minutes Perform 3 Squat Snatch (35/25) 
• Odd Minutes Perform 30 Double Unders (or practice for 30 seconds)

The aim of the above is to work on efficiency and technique. Its not always about going as fast as you can!  Spend time becoming as proficient as you can with these movements and try to use the coaching cues you get.

Part B - Strength (30 Mins)

Establish a 3 Rep Max Weighted Ring Dip

There are few movements that tax the entire upper body as much as the Ring Dip.  If you need to use bands then try to use the weakest one you can.

Nathan.....lets be careful out there

CrossFit Cardiff WOD - Tues 6th Oct

We'll just go ahead and assume that the classes were a little quieter today as a result of you all being sore after the half marathon on the weekend........and NOT because you took a look at the WOD beforehand and didn't fancy it!

Tomorrow will be much shorter for most of you (unless you went sub 7 mins today!) 

Part A - 30 Mins Skills

Gymnastics Technique Practice 

Kipping for TTB and Kipping for HSPU

Part B - 7 Minute AMRAP

• 20 Toes to Bar
• 10 HSPU

This is short so go hard, don't game it.

Also if you missed the announcement on Saturday about the changes and the special offer then here's the link http://www.crossfitcardiff.com/blog/2015/10/3/announcement

Here's how we plan to use the Wall Balls for the rest of the week.

ANNOUNCEMENT

Hi guys, we have an important announcement which affects you all so listen up! 

There are a few changes happening over the next few weeks which are all aimed at improving the service we offer you.

Firstly the bad news.  We have tried to hold off as long as we can (5+ years!), but we now have to increase membership prices to all existing members.  The new pricing will be: 

• £60/month - Unlimited
• £50/month – Unlimited Discounted (Students and Emergency Services discount)
• £50/month - 2 Day a week
• £100/month – Couples Discount

The price increase will not kick-in until 1st January, so this is just a heads up at this stage. To help soften the blow we are running a special offer over Christmas which gives you 3 months for £120 (or £200 for couples) and this is open to ALL current members.  It will give you membership between 1st November 2015 and 31st January 2016 and there is a link below (and shortly on our homepage) to the offer which can be purchased through Team Up.  Obviously, if you purchase the deal then the price increase for you won't kick in until February :)

https://goteamup.com/p/37635-reebok-crossfit-cardiff/memberships/14074/

Rest assured, once you purchase this package, your existing monthly Team Up membership will be put on hold with no payments being taken during the period.  Membership will automatically restart as usual on 1st February 2016.  The link and promotion will be removed before the end of October though to allow us to process the offer before the November billing run, so hurry

 Since the day we opened, we have trebled in size and increased the breadth and depth of the equipment provided.  We are committed to continuing this improvement, and:

from Monday 19th October ALL our evening classes will now have two coaches. 

This is intended to give you more attention and actual hands on coaching time.  With two coaches in every class you will have far more time to receive one on one instruction.  As our class numbers further expand we will be constantly reviewing how best to improve your experience.  To this end, if you have any feedback or suggestions then please feel free to pass them onto us, or even e-mail us at Dafydd@crossfitcardiff.com, Brad@crossfitcardiff.com or Hendy@crossfitcardiff.com Some of our best ideas have come from you guys so let us know what you think.

As part of this refocussing of our offering, we will however (for now) be reducing some Open Gym time in the middle of the day.  The gym will now close after the morning class around 8.30am and reopen again at 3pm in the afternoon.  A full updated timetable will be available on the website shortly including the coaches rota covering who will be managing each class.

We have big plans for the future and hope you are as excited as we are!

WOD - Friday 2nd October 2015

Hope your legs arn't feeling to bad (or your head if you were drinking while watching rugby instead of SQUATING!)  

Its Fiday tomorrow and that can only mean one thing. . .  

In pairs complete 10 rounds for time of:

• 250m row
• 20 wall balls  
• 10 pull ups  

(complete 5 rounds each relay style) 

WOD - Thursday 1st October 2015

Warm up and establish a:

10 rep max Back Squat 

5 rep max Back Squat 

1 rep max Back Squat  

WOD - Wednesday 30th September

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

• 100 Double Unders
• 30 GHD Sit Ups
• 30 Dumbell Snatch (20kg/15kg)

WOD- Tuesday 29th September

Tomorrows WOD looks a bit like Elizabeth a benchmark girl, but with a twist.  A heavy twist.

For Time:

• 7-5-3 Squat Cleans (90/60)
• 21-15-9 Strict Ring Dips

#ConstantlyVaried

WOD - Monday 28th September

Welcome to BradFit Week. If we pull together we can get through this guys.....

15 Minute AMRAP

• 15 Push Press (40kg/30kg)
• 9 Box Jumps (30"/24")
• 3 Rope Climbs

For the love of god, remember to bring long socks

Going Long Saturday - 26th September

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.

WOD - Friday 25th September

Happy Friday.

12 Minute AMRAP

• 10 Burpees
• 7 Deadlifts (70kg/50kg)
• 5 Hang Power Cleans (70kg/50kg)

Enjoy!

WOD - Thursday 24th September

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"

• 100-75-50-25 Double Unders
• 25-20-15-10 Thrusters (35kg/25kg) 

Try to pace yourself on the DU and go unbroken on the Thrusters.  Get that in your minds and stick to if you can

WOD - Wednesday 23rd September

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.

• Run 1 Mile
• Row 2k
• Run 1 Mile

The coach will cap the workout where appropriate.

WOD - Tuesday 22nd September

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)

Adopt an OnRamper - Monday 21st September

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:

• 4 TTB (Toes To Bar)
• 8 KettleBell Snatches (32/24)
• 12 HSPU (Hand Stand Push Ups) 

There will be plenty of scaling options available don't worry! Share the work as needed

Birthday WOD - Saturday 19th September

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)