BBC - Special Forces - Ultimate Hell Week - Series 2

If anyone wants to be on TV and has seen the first series of this show and wants a go then feel free to apply, they have specifically approached us to ask our members.  The Cardiff Auditions are next month (Venue to be confirmed).

Dear James

Great to speak just now. As you know we’re producing the second series of the BBC’s ‘Special Forces: Ultimate Hell Week’ and it would be fantastic if you could circulate details of how to apply to take part in the second series to your members.

I’m sure some of your guys would be a really great fit for the show and I’m hoping they’re looking for a new endurance challenge in 2016, which will push them to their physical and mental limits. We’re definitely looking for candidates that wouldn’t ordinarily apply to take part in a television show so the more information they can tell us in their application the better.

The series sees contestants attempt to complete a series of challenges based on Special Forces selection challenges from around the world. This is the ultimate test in both physical and mental strength and is one of the most demanding and toughest courses ever made for TV.

I’ll keep my fingers crossed that this extreme and high-adrenaline programme might appeal to your members.

Details of how to apply can be found here: http://www.bbc.co.uk/showsandtours/takepart/special_forces16

Auditions will be held in Cardiff in February 2016. There’s an attached flyer with more details but it would be ace if you could forward the link to the website above and tweet and post on social media as well to help us get the word out.

 We’re reading applications as we go and booking audition slots early next week so the earlier people can apply the better – can’t wait to read their applications.

 Let me know if I can help with any other info.

 Best wishes and thanks in advance of your help

 

Lucy

Researcher

BBC Special Forces: Ultimate Hell Week

WOD - Thursday 14th January 2016

3 rounds for max reps: 

• 1 minute of handstand press ups 
• 1 minute of pistol squats  
• 1 minute of kettle bell snatch (24/16)
• 1 minute of box jumps (30/24) 
• 1 minute of GHD sit ups  

Rest 1 minute. 

WOD - Wednesday 13th January 2016

A - 3 rounds not for time:  

• 15 hip extensions
• 10 weighted step ups (you chose the weight but concentrate on form over load) 

 B - 5 sets of 5 reps of squat therapy 

 C - Establish a 1 rep max back squat

WOD - Tuesday 12th January 2016

Throwdown! 

Due to high demand Reebok CrossFit Cardiff are holding an in house throwdown on Saturday 13th February. Hanging out with your friends doing CrossFit and eating food what more could you want?!

For futher information check out our events page and the Facebook event page: 

http://www.crossfitcardiff.com/events/2016/2/13/throwdown

https://m.facebook.com/events/943174592384559?acontext=%7B%22ref%22%3A98%2C%22action_history%22%3A%22null%22%7D&aref=98&ref=bookmarks

WOD

3 rounds each for time: 

• 500m row  
• 25 thrusters (20kg)
• 15 pull ups

Rest 5min in between rounds

WOD - Monday 11th January

Two announcements so listen up:

1. You may have noticed that there are now plenty of storage options for you keep your stuff in the Paleo Grind.  Pick a pigeon hole, put your stuff in it and then TAKE IT HOME WITH YOU.  If anyone leaves their stuff in the gym overnight in the main area or left in a pigeon hole then we will take it and place it in big box (a temporary holding pen if you will) for a week or two at most prior to it being donated to charity or  thrown away.  Over the next week, Brad is going to be brutal in his cleansing of the crap that has accumulated in the box, so if you are missing anything then now is the time to claim it!  Who knows, we may even find Vickers rope.

2. A few of you have asked about getting more hoodies.  Let me know by the end of this week if you want to place an order then Facebook, e-mail, text or speak to me and I'll put your name down.  I need to know your size and colour and I need the money upfront please.  I'll get them delivered within a couple of weeks then. The only thing is this time they are £35 as a results of the much smaller order size.  Still good value though. 

Tomorrow we take on a Hero WOD.  Its a bit heavier than usual too!

"Heavy DT"

5 Rounds for time

• 12 Deadlifts
• 9 Hang Cleans
• 6 Push Jerks

The Rx weight is 85kg for men and 60kg for women.  Pick a weight where you can do at least 3 Jerks without breaking.  Its meant to be hard so put yourself out of your comfort zone! 

Here's some inspiration from the best in the world (performing this at 205lbs which is 93kg!)

Weekend Team WOD - Sat 9th Jan

Tomorrows WOD will be in teams of Four.

There will be four movements which will be performed facing each other like the sides of a square

Each team will rotate a set number of times.  

There will also be a buy-in and a cash out.

Movements, weights and reps..... to be revealed tomorrow. Rest up.

WOD - Friday 8th January

Having tested a longer time domain today,.... we’ll end the week with a much shorter time domain and the most famous benchmark girl of them all.  Enjoy :)

Fran

21-15-9

• Thrusters (42.5kg/30kg)
• Pull Ups

WOD - Thursday 7th January

3 Rounds For Time:

• Row 1K
• 20 OHS (50/35kg)
• Run 1km
• Rest 3 mins

Great deal on eBay at the moment if anyone is looking for a rope......

WOD - Wednesday 6th January

Great little AMRAP tomorrow, I cannot wait to get stuck into this one.

15 Minutes.

• 5 Burpees
• 10 Power Snatches (35kg/25kg)
• 30 Double Unders

Its almost that time again.  The Open starts in 50 days.  As the name suggests, It is for everyone.  Sign up and enjoy it.

WOD - Tuesday 5th January

Looks like there were a few of you ready to get back in the swing of it today!

Over 70 of you came through the doors today and I got to see every one of your beautiful faces.

Tomorrow will make your glutes hurt.  It may take a day or even two, but rest assured, it is a certainty.

GHD Hip Extensions

3 x 20

Back Rack Walking lunges

14 - 14 - 14 - 14

Go as heavy as you can.  

WOD - Monday 4th January

First. Day. Back in work.  FML.

Just as my body has got used to eating out, sleeping in, training when I want and generally doing whatever feels good, I now have to start to integrate myself back into society and, well……do a job and be a responsible human again.  

Opening up the Box for morning crew tomorrow at 6.30am is going to be brutal, so I hope I’m not there on my own guys……guys!?

Elizabeth (with Power Cleans)

21-15-9

• Power Cleans (60/40)
• Ring Dips

NYE Team WOD!!! @11AM

And so another year draws to a close, for some it'll be your first year in CrossFit,  and if you've been doing it consistently for more than 3 months you'll no doubt have had all the early improvements both in your fitness but also in your physical appearance. Those close to you will probably have started to comment on your appearance and your attitude. This is just how it goes.

Ask yourself how do I look, feel and perform? The rest is just words.  Enjoy the journey.

For others it is a time to reflect on your performance goals, both those that have been achieved and missed in 2015, and what you would like to happen in 2016.   Most importantly though is how you are going to commit to achieving them. To help in this process I will be wiping the "Goals" white board tomorrow and invite you all to write (in very small writing) your name and 3 goals for 2016.  Cross them off as they are achieved. That way you are publicly accountable for them.

Good luck gang, and no matter who you are, commit to making 2016 a healthier and fitter year than 2015.

New Years Eve Team WOD!

In Teams of 3

8 minute AMRAP of:

• 10 Deadlifts (85kg/60kg)
• 10 Box Over Jumps (24"/20")

Immediately into

7 minutes to Establish a 1 RM Back Squat from the rack (Score is all three weights added together)

Don't worry, you'll have time to warm up your back squat before we start the workout.

Immediately into

8 minute AMRAP of:

• 10 Kettle Bell Swings (32kg/24kg)
• 10 Ab Mat Sit Ups

For the two AMRAPS, as soon as team member 1 moves from the first station to the second station, team member 2 can start at the first station.  Team member 3 starts at the first station once team member 1 is resting, you will carry on in this fashion for 8 minutes.  Score is total number of rounds and reps of Team Member 3.

WOD - Wednesday 30th December

There's a storm coming!

In Pairs

Share the work as you want

100-80-60-40-20

• Wall Balls
• Double Unders

Cash out - Run 1 Mile (Say hi to Frank)

WOD - Tuesday 29th December

Great turn out today guys, just shows that fitness doesn't need to start on 1st Jan, and it doesn't need to be a ' six week plan' or a '30 day fitness challange' .  Its every choice, everyday, forever.  Make it sustainable, make it fun, this is not a short term thing, its a way of life.

Tomorrows WOD

3 Rounds

• 1 Minute - Max Row for cal.
• 1 Minute - Max Rope Climbs (Score is x5)
• 1 Minute - Max Power Snatch (40/30)
• 1 Minute - Max Burpees
• 1 Minute - Max T2B
• Rest 1 Minute

Score is total accumulated reps.

WOD - Monday 28th December (11am)

Im sure you've all had quite enough of being stuck in the house for an unnatural amount of time with family members who you never realised wound you up quite as much as they do..... Randomly smashing into food, watching Bond films, Home Alone and Elf.....

This will sort you out.

PARTNER WOD!!!!!!!!

5 Rounds for Time

• 10 Squat Clean (60/40) - You Go I Go
• 20 STOH (60/40)
• 30 Pull Ups
• 400m Run

Share the work as you wish apart from the cleans which are YGIG.  Both partners run.

Christmas Eve

A few folk earned some serious points in the bank tonight...eat those "heroes!" Drink that beer. It will be just deserved! Especially if you head to the box to do today's utter shitfest, as well as get 150 burpees knocked out on Xmas day! 

If not, I hope you all have a blinding Xmas. Enjoy the break and take full advantage! I can't wait to see you all after the silly season kitting out to the hilt in your brand new CrossFit gear! 

Xmas Eve WoD

In Pairs and for time:
Run 800m
100 Hang Power Snatch (40/30kg)
100 GHD Sit Ups
Run 400m
50 Back Rack Walking Lunges (60/40kg)
50 HSPUs
Run 400m
25 Push Jerks (80/60kg)
25 Bar Muscle Ups
Run 800m

All reps cal be divided been partners as you see fit, both must run together. 

Following the class, everyone is welcome to come and take over our local caffeine distributing venue. 

Xmas Day Burpees will be performed at 10am - 150. No coaching, warming up or fluffing (unless Ian comes down), just 3...2...1...GO. 

Please post times to comments and have a cracking Xmas


 

WOD - Wednesday 23rd December 2015

For Time:  

• 30 calorie row  
• 30 box over jumps (24/20)
• 30 deadlifts (85/60) 
• 30 wall balls (20/14) 
• 30 ring dips  
• 30 wall balls  
• 30 deadlifts  
• 30 box over jumps  
• 30 calorie row

WOD - Tuesday 22nd December 2015

'Double Grace' 

For time: 60 Clean and Jerks (60/40)​

WOD - Monday 21st December 2015

For time complete:  

• 75 Front Squat (60/40)
• 75 Pull Ups 
• 75 Burpees over bar 

Complete this anyway you chose. Break it into rounds or complete it as its written, it's up to you!   

WoD - Friday 18th December 2015

Tonight, it became blindingly obvious who used which hand to...write with! 😉

Fun but not so much fun. The countdown to Xmas is officially begun and each day you come to train is just giving your fitness an even bigger barrier against the battering it is soon to be receiving when the booze comes out. 

 CrossFit Cardiff WoD

10 Rounds for time of: 

100m Sprint

10 KB swings (32/24kg) 

100m Sprint

10 Burpees

Rest 1min

Please subtract 9mins from your total time and post to comments.