Workout of the day
This bad assed crew tried to kill us today, super cool and lots learnt! You're all going to the games team!
WoD
'Amanda'
9 - 7 - 5
Muscle Ups
Snatch (60/40kg)
Please post times to comments...
PS: Mat Fraser did this workout in 2:48 at the ECC last weekend, in case you're not sure...that is f**king fast!
Some seriously convincing Elvis impressions this morning team! Tough work those lunges hey?! Just think of how good your backsides will look on the beach this summer!
I can hear the curses from Germany, it's a good job that I care enough about your fitness to make you all do this...
WoD
Each segment for time:
Row 1000m
Rest 3mins
Run 800m
Rest 3mins
Row 500m
Rest 3mins
Run 400m
Rest 3mins
Repeat
Please post times to comments...
"Ever thought that CrossFit hates your little legs, it's on a mission to destroy your little legs??
Med Ball cleans yesterday, what's with these weighted lunges today???
CrossFit trains the body in functions, athletes see the body as one piece, athletes train the body as one piece...and that's what we do here in CrossFit!"
WoD
A: 3 rounds not for time of:
15 Wall Squats
30 second GHD superman hold
rest 30s
30 second GHD superman hold
B: Overhead Walking Lunges
10 - 10 - 10 - 10 - 10
For Max load.
Welcome to the week team, I hope you smashed yourselves into the ground this weekend but have come out smiling.
In the word's of Alex..."smack this week in the face!!"
WoD
4 Rounds for time of:
10 HSPUs
15 Pull Ups
20 Box Over Jumps (24/20")
25 Medicine Ball Cleans (20/14kg)
Earn your weekend.
#DemFrontSquatsDoe
2 Rounds
Short but spicy as hell tonight!
Bring your long socks tomorrow, we're gonna be be climbing A LOT of rope.
(Time Cap 25 mins)
Big love to everyone who PB'd today!? We'll go much lighter tomorrow.........
21-15-9
For those of you that took up the special offer before Christmas, just a reminder that monthly payments are starting back again and Feb payment will be taken at the usual time.
If you were not previously paying through Team UP (you know who you are!) then please can you sign up and pay through this going forward, it will make my life so much easier :)
Chances are you already have an e-mail address registered on there from your original OnRamp, so sign in using that if you can remember your deets. Otherwise drop me an e-mail and I'll see what I can do to help you Hendy@crossfitcardiff.com
Heres the link https://goteamup.com/
Tomorrow we go heavy......Some of you will lift more weight off the ground than you have ever done before in your entire life. Take a moment to think about that.
Its adopt an ‘On Ramper’ day! Please make an extra special effort to welcome our latest batch of graduates.
As is now tradition, tomorrow is a Partner WOD so please offer your experienced guidance and partner one of our new recruits.
“Partner Kelly”
5 Rounds for Time.
Share the work as you wish, but run together.
Morning crew in particular please note, if its icy I won’t make you run …..outside at least ;)
Partner WOD
42 - 30 - 18
42 - 30 - 18
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 JamesGreat 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_forces16Auditions 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 helpLucyResearcherBBC Special Forces: Ultimate Hell Week
3 rounds for max reps:
Rest 1 minute.
A - 3 rounds not for time:
B - 5 sets of 5 reps of squat therapy
C - Establish a 1 rep max back squat
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:
Rest 5min in between rounds
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
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!)
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.
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
3 Rounds For Time:
Great deal on eBay at the moment if anyone is looking for a rope......
Great little AMRAP tomorrow, I cannot wait to get stuck into this one.
15 Minutes.
Its almost that time again. The Open starts in 50 days. As the name suggests, It is for everyone. Sign up and enjoy it.
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.
