Workout of the day
So if you never trust me in anything else aside from this, then so be it but...be very wary of any workout which contains med ball cleans!
Oh and those with programmed rest...
CrossFit Cardiff WoD
'Interval Jack'
Within 3mins complete as many rounds and reps as possible of:
10 Push Press (50/35kg)
10 KB Swings (24/20kg)
10 Box Jumps (24/20")
Rest 1min
Repeat for a total of 5 rounds.
Following the 1 minute rest, continue where you left off.
Please post rounds and reps to comments...
Such a cool atmosphere at the gym tonight gang. Heavy load flying everywhere and huge amounts of love and support for those stood right next to you. So so cool to see.
Thank you hugely to Emily and Sam, Team Jazz hands, supporting the wide eyed and nervous on rampers through their second session! That was awesome of you and meant a great deal!
Tomorrow we heat things up a little for bonfire night.
CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
50 - 40 - 30 - 20 - 10
5 - 4 - 3 - 2 - 1
Double unders
Medicine Ball Cleans (20/14lb)
Rope Climbs (15')
Athletes will perform 100 Dubs, 50 MBCs, 5 Rope Climbs, 80 Dubs, 40 MBCs, 4 Rope Climbs...etc
Please post times to comments...
#community
For those of you who did the workout tonight, think yourselves lucky! There are those out there who can't get to the gym, they don't have the ability to perform the utter shitfests that are tackled by you ninja's everyday! Look at what happens to a "normal" human following a prolonged absence from the box...
There is very little we can do for this individual, aside involve him in constantly varied, functional movements, all performed at high intensity and banter him into the ground about his OCD and Daz doorstep challenge WHITE Beckham SHORTS.
CrossFit Cardiff WoD
Split Jerk
2 - 2 - 2 - 2 - 2
Please post loads to comments...
23 people came through the doors at 06:30 (ish) this morning to tackle that beautifully programmed triplet. 23!! Thats insane! I love that you did that, but still don't really get it! ;-)
Keep after it you beasts!
CrossFit Cardiff WoD
2 Rounds each for time of:
1000m Row
2 Rounds of:
15 Thrusters (40/30kg)
15 Pull Ups
Rest 7mins between each complete round.
Please post times to comments...
Welcome to the start of the week team. As you may not have notice, The Paleo Grind has relocated to the middle room. This is with the intention of giving you guys more room in the open gym area, as well as keeping your butts warm pre/post WoD during the winter. Get your asses in there and I shall continue to think of ways to make this space more homely for you.
One thing though...no hiding in there thinking that you can get out of the workout.
CrossFit Cardiff WoD
Within 8mins complete an AMRAP of:
Run 200m
7 Deadlift (120/90kg)
14 TTB
Please post rounds and reps to comments...
I normally HATE this trolley!!
Good work to all those who've signed up for the 3 month special offer, you've made a sound investment and commitment to your health......even if you have blown a chunk of your pay!
Partner WOD Friday!
Share the work as needed:
This concludes my week of programming, hope you've enjoyed it.
Davs has been busy crafting some fiendish WODs ready for you to try next week.
Congratulations to all those that PB'd today. Remember to make a note of your max weights for next time.
Tomorrow's work out may seem a bit 'Fran-like'...... so I suggest you approach it with the same mind set.
Note the wall balls are meant to be heavy!
Muscle up technique will be covered extensively in the warm up, but the scale for the MU in the WOD will be 1 Muscle Up = 1 Chest to Bar Pull Up + 1 Ring Dip
Heavy Day
Establish a 1 Rep Max Deadlift
Establish a 1 Rep Max Strict Press
Nothing complicated about this. But remember to put on your best pair of shit kickers and bring your 'A' game. 28/10/15 maybe the date you lift more weight off the ground than you've ever lifted before in your entire life. Believe.
From now on, the box will be open an extra 30 mins on a Saturday (until 12.30pm) to allow for the WOD class to run slightly longer than weekday classes. This will allow a little extra bit of awesomeness to take place. So please factor this into your weekend plans before attending the class.
No soul searching today, just more awesome functional movement for you to perform at high intensity
10 Rounds For Time of:
Time cap is 18 minutes for the above.
Cash Out: Run 1 Mile.
Portugal 2012 - Crossfit tour
For those of you that haven't signed up for the special offer, you have 24 hours to let me know.
Text me on 07855742520 or e-mail me at Hendy@crossfitcardiff.com
The reason for the deadline is that the November monthly membership DD run is due to go soon and I'll need to take you off it if you're going for the special offer. I understand if you need to wait to payday to actually click on the link and sign up, thats cool, but I need to know now!
9 Minute AMRAP
......Now, time for a bit of Sunday Afternoon reflection
We all reach a point in our training, it may be after failing to make a lift which you'd previously hit, or whipping yourself on the shin for the billionth time trying to string 5 Double Unders together, but you start to question what you are actually trying to achieve. Why do you keep coming? Everyone has a different reason, but HAVING a reason is essential. Its a decent question to ask, and one worth trying to answer.
CrossFit is hard, really hard. There are a million different skills to learn, and even as you embark on the journey to acquire these skills, you do so in the knowledge that you will never truly perfect them. The physical demands of CrossFit are surpassed only by the mental aspect.
You will be cut and inevitably bleed on a periodic basis in the pursuit of your goal.
"Why do you put yourself through it?" Is a question my mother often asks me? It's a question we may all ask ourselves from time to time, especially as the weather gets worse and the barbells and rig feel like they are made of ice.
For me, its the only hour of my day where I can be truly in the moment. Being continuously present in what I’m actually doing. Not allowing my thoughts to wander, or to perhaps reflect back on a conversation I could have handled differently during the day or thinking ahead to a difficult meeting I am about to go into. It is also an hour (the only hour) of my day where there is a distinct absence of a glowing screen in my face or periphery.
CrossFit demands 100% of your attention, its a full on physical and mental immersion that you have no choice but to give yourself completely over to….... and there is something liberating about that.
An hour of freedom, unburdened by whatever else you may have going on.
I think there is something more to it as well, a real social network………Many an introvert has been reluctantly forced into conversation and physical contact during a WOD, I'm one of them! We are at heart, social creatures though and there are very few opportunities these days to truly interact with people in an authentic and honest way. CrossFit is one of them.
This 3 minute video partially covers it. You may have seen it already, but its worth watching again.
If the above doesn’t resonate with you then I’m sure there are many other reasons why you do it, some of these will greet you on the homepage of our website "Be better at life", "with loyal friends" and "look good naked"
“Better at life"
More physically capable, healthier, happier, confident, motivated…….. these are all very likely side effects. More tangibly though, exercise is the only silver bullet against ageing and illness. Anyone who has completed their CrossFit Level 1 gets taught that whatever your chosen bio-marker is (blood pressure, heart rate, blood glucose level, body fat % etc) exposure to CrossFit will improve it. Each measure will have a “Sick/Well/Fit” range. The idea is that if you’re ‘Fit’ then you first have to be just ’Well’ before you become ‘Sick’. This gives you a natural hedge against sickness.
“Friends”
There is a part of your brain that fires during extreme stress and physical demand. It releases a chemical called Oxytocin. You are likely to form strong friendships with people around you when this chemical is flowing through you body. The effect is seen in the military, in groups of survivors of natural disasters and yes, to a lesser extent, on the floor of CrossFit gyms! This explains a few things.
“Look Good Naked”
Have you even been in a CrossFit gym! This is an unavoidable side effect. Its part of the deal sorry.
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...
