Workout of the day
In pairs, within 30 minutes and share the work, perform
"Jackie"
"KaraGrace"
Complete full round each then swap...
10 Rds of:
In the remaining time:
Max rounds of "Cindy"
Swap after completing a full round
Score is completed Rounds of Cindy.
For those of you not on FaceBook and want to keep up with any CrossFit Cardiff events, we now have an events page. You can access it from the navigation bar at the top.
3min AMRAP
Rest to 10 mins
3min AMRAP
Rest to 20mins
3min AMRAP
Max calorie row
(30min running clock)
For Time:
42 - 30 - 18
Every minute on the minute for 20min complete:
4 Deadlifts
3 hang power clean
2 STOH
(70/45)
Part A - Establish a 1RM thruster (use racks)
Part B - 10 - 9 - 8 - 7 - 6 - 5
This Is quick and hard! Move fast, tell yourself to go unbroken and commit to it throughout the WOD! There will be an aggressive cap, DONT LET IT BEAT YOU (scale if needed)
So here we go....
From tomorrow we will have two trainers in every evening class.
The Rota (and new opening hours of the Gym) will now look like this from tomorrow.
There will obviously be time after the morning class to shower etc before the box closes until 3pm.
Assume the box is closed unless otherwise indicated below. This table is also on the main website, but you may wish to take a screen shot of it for future reference.
Tomorrows WOD is designed to welcome our October On Ramp graduates who are really keen to meet you all! So please keep an eye out for any new faces and go and introduce yourselves! Remember how you all felt coming to your first class!!
Welcome to BradFit Week
Monday - Adopt an OnRamper Partner WOD
In teams of Two
Run together but share the rest as needed.
Tomorrow is business as usual with an 11am Partner WOD which is guaranteed to hurt. You won't know what it is until tomorrow though, but I suggest you find a partner smaller than you ;)
Later on we'll be having a BBQ (lit from 3pm) and screening the rugby (KO 4pm) so why not drop in and hang out for bit....we may be heading into town after as well so things could get messy....
We are in the process of redesigning our CrossFit Cardiff Brand and we'd love your input. I figure that there will be a number of you out there who may have some cool ideas. So If anyone fancies coming up with something then please e-mail it through, and if we decide to go with it then you'll have a free hoodie with the new design on it in the next month (yes we're getting some new stuff in).
See you lovely people tomorrow.
So I think that more than 80% of the gym PB'd their lifts tonight team. I guess this shit works hey! Such a cool thing to watch!
Remember team, BBQ and Rugby on Saturday - bring whoever you like, the more the merrier. Kick off is at 4pm. We may leave after class to get coffee, or alternatively we will just throw down until someone taps out.
CrossFit Cardiff WoD
Within 25mins, complete an AMRAP of:
'Filthy Fifty'
50 Box Jumps (24/20")
50 Jumping Pull Ups
50 KB Swings (16/12kg)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (20/15kg)
50 Back Extensions (Hip Extensions if you have never performed these before)
50 Wall Balls (20/14lbs)
50 Burpees
50 Double Unders
Please post rounds and reps to comments...if you are still capable!
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...
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:
£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.
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:
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.
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 & 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:
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:
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)
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
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
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.
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:
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:
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!
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:
(complete 5 rounds each relay style)
Warm up and establish a:
10 rep max Back Squat
5 rep max Back Squat
1 rep max Back Squat
