In Fight Gone Bad Format (For Reps)
(3 minutes work, 1 minute rest)
5 rounds of
- Abmat Sit Ups
- Lunges
- KB Snatches (16/12) - Use DB if no KB available
Score is total cumulative reps across all 5 rounds.
Well done today gang, some amazing times posted. Dave "Dreamboat" Douthwaite thought he'd posted the fastest time of the day at 3:23 until someone went sub 3..... You guys must really hate wall balls!
Tomorrow can also be a short WOD if you want to go hard.
5-4-3-2-1
50-40-30-20-10
Deadlifts (150kg/100kg)
Double Unders
Spend plenty of time warming up your deadlifts at progressively heavier loads.
I hope you’ve all now adopted an OnRamper after the partner WOD today, and by 'adopt' I mean take home and fed, obviously.....Or at the very least maybe got to know them a bit first before you do that.
Here's the new design we've decided on for our box, we hope you like it! Look out for some brand new merchandise including tees and Winter hoodies arriving later this month.
Tomorrow should be a short WOD….don’t make it longer than it needs to be!
21-15-9
- Burpees
- Pull-Ups
EMOM (Every Minute On the Minute) - 5 Wall Balls (start at the end of the 1st minute and then every minute thereafter)
The harder you go, the fewer wall balls you’ll end up doing.
So much good stuff happening this weekend.
Firstly, a massive well done to our 'Divided We Fall' Team who competed all weekend and represented our Box with heart and determination in Manchester. We are all massively proud of you guys. Awesome job.
Now get yourselves back safe and sound ready for this weeks programming!
Tomorrow sees a new group of On Rampers joining us from the November class. We have 13 new faces to welcome, so please say hi to them and make them feel at ease, or better yet, partner them in tomorrows WOD!
20 Minutes AMRAP (As Many Rounds As Possible)
In pairs - Share the work as needed
- 10 Overhead Squats (40kg Men/30Kg Women)
- 20 Power Cleans (40kg Men/30Kg Women)
- 30 Box Over Jumps (20" for both Men and Women)
- 40 Press Ups
Scaling options are available if the above loads are too heavy.
Hi guys, just a quick note to wish our DWF team the very best this weekend. Davs, Franco, Mel and Abbie will be competing as a team representing our box in Manchester in a national CrossFit competition over the next couple of days.
Keep your eyes peeled on social media and bombard them all with good luck messages. Go hard.
Partner WOD
20 minute AMRAP:
- 7 Power cleans (60/40)
- 7 STOH (60/40)
- 7 Box Jumps (24/20)
relay style complete 1 full round then swap.
Front Squat
the weight will be taken from the floor NOT THE RACK with the intention being to squat clean the first rep, however you can power clean and front squat from there if you chose to. Aim to hit a 10 rep max and don't be afraid to fail. if you fail a lift it means you're pushing the boundaries of your capacity, that's good!
They went with songs to the battle, they were young.
Straight of limb, true of eye, steady and aglow.
They were staunch to the end against odds uncounted,
They fell with their faces to the foe.
They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.
When you go home, tell them of us and say,
For their tomorrow, we gave our today.
CrossFit Cardiff WoD
'Remembrance'
Within 18mins complete as many rounds and reps as possible of:
11 Hang Power Snatch (35/25kg)
11 Burpees
11 Thrusters (35/25kg)
11 Pull Ups
On the 11th minute, rest in silence for 1 full minute before continuing the WoD
Please post rounds to comments...
Every 5 minutes for 25 minutes. . .
. . . 400m run
simple but brutal, the WODs can't always be sexy but its usually the simplest things that are the most effective. Get on it!!
Big shout to girls this weekend competing in the Welsh Women's Throwdown. Rosie, Lucy, Carly, Cheryl and Mair all did the box proud, well done girls!!
now to the WOD!
For time:
- 50 wall balls
- 27 cal row
- 27 burpee over the rower
- 21 cal row
- 21 burpee over the rower
- 18 cal row
- 18 burpees over the rower
- 50 wall balls
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:
- Row 2k
- 400m Farmers Walk (2 x 24/16 KB)
- 100 Power Snatch (40kg/30kg)
- 50 GHD Sit-Ups
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.
- 21-15-9
- 9-7-5
- Wall Balls (30lbs/20lbs)
- Muscle Ups
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.
Announcement
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:
- 5 HSPU (Hand Stand Push Ups)
- 7 Press Ups
- 9 Air Squats
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
- 5 Clean & Jerks (60/40)
- 35 Double Unders
......Now, time for a bit of Sunday Afternoon reflection
Why do we CrossFit?
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.