Workout of the day
So jump starting a car is super easy after 100 medicine ball cleans...especially if you are not the one who has to push!
A little sprint for you.
CrossFit Cardiff
Within 12mins complete an AMRAP of:
Run 200m
30 Double Unders
15 HSPUs
Please post rounds to comments....
So much awesomeness at our box over the weekend!!
I loved seeing you all pushing yourselves and more importantly enjoying yourselves! Loads of new faces since our last throwdown too…
So many stand out moments! Some that stuck in my mind were:
Thanks also to CrossFit Bull for being awesome guests, great competitors and treating our gym with respect. Loved having you guys down.
Congrats to Hannah, Cath and Mair on finishing on the Podium for the girls and Owen, Jimi and Dunc for the guys well deserved.
And finally a massive thank you to Brad Rivers for dreaming up, planning and executing an awesome event. Despite his laid back exterior and general “No Fucks Given” demeanour he actually put quite a bit of thought and consideration into this and it is no accident that it turned out to be a great day. With this in mind, we can forgive his “Oscar acceptance” like speech at the end of the day and “Generation Game” like rundown of the prizes on offer…… ;)
Aaaaaaanyway. Back to work, and we welcome 5 new On Ramp graduates! If you see one loose in the wild, please go and give them a cwtch.
Monday Partner WOD (Adopt an On Ramper)
A: 5 rounds for time:
Both do 5 rounds each, both work at the same time: Partner 1 starts on the STOH and partner 2 on the Med Balls. Rotate when both are complete.
B:
To get you in the mood for Saturday's Throwdown here are the workouts!
WOD 1 -
WOD 2 -
WOD 3 -
I've purposely programmed these WODs so that everyone should be able to work through them well still offering a challage to all levels of ability. At the end of the day it's just a bit of fun so don't be afraid to come down and challenge yourself!
Also don't forget we the gym opens at 8:30am but you MUST BE here for 9:00am (and obviously there won't be a 11:00am class)
Now Friday's Partner WOD -
For Time:
One person rows while the other holds the top of the deadlift.
One person complete Toes to bar while the other hangs of the bar
One person completes handstand push-ups while the other hold a handstand against the wall
After a couple of days of fairly tough WOD's its time for a change of pace. Time to focus on technique and strength (rather than 'shit the bed' intensity).
23 Minute EMOM (Every Minute On the Minute)
Perform the complex
You can have a minute off on three separate minutes in the above complex at your chosing. I suggest you use it to add weight.
As a guide I would suggest a starting Rx Weight of 80kg/50kg and increase from there as quickly and as steeply as you can handle.
Thanks to Jane Mckenna for this which made me literally spit out my morning coffee laughing. So true after Tuesdays WOD.
"Nicole"
AMRAP in 20 Minutes
Pullups*
*Everytime you drop off the bar, run 400m.
The Crossfit Cardiff Throwdown is this weekend! Here's some important information you'll need to know!
join the event via the Facebook page: https://m.facebook.com/events/943174592384559?acontext=%7B%22ref%22%3A98%2C%22action_history%22%3A%22null%22%7D&aref=98
WOD
5 rounds for time of:
Rest 3 minutes between rounds.
Each round should be a sprint, the rest will allow you to fully recover so go HARD! Push yourselves, do the Burpees as fast as you can and there is NO reason to drop the bar so don't be that person!
Welcome to a new week. Lets hit it like the fist of an Angry God.
Don't forget the in house Throwdown this coming weekend.......watch out for tomorrows blog post which will give you a full rundown of the details. We are also just 17 days away from the first Open announcement. For those of you who don’t know what ‘The Open’ is, here is the dreamy Rory Mckernen to explain.
Yes it is true that nobody from our box will likely make it to regionals let alone the Games finals in LA, but for some (and me at least), having a leaderboard to compare yourself against the world, country, city, box or even directly against Rich Froning himself is worth the $20 entry fee.
But just to be clear, you don’t need to enter the Open to do the work outs, they will be part of our usual box programming. As is tradition, we will be programming them on the Friday night starting on the 26th and they will run every Friday for 5 weeks. There will be Rx and Scaled divisions too.
In preparation for Open, we will be retesting one of last years work-outs tomorrow.
15.3 Retest.
14 Minute AMRAP
We will be spending a bit of time in the class working on Muscle Ups, for many of you they are one of the big movements that you strive to get. They need to be built on a foundation of strength, once this is achieved, you can then layer on the skill and timing before finally building your confidence. We will try to give you a template to follow to help you ultimately get a muscle up. Its up to you whether you follow it or not.
Please note, the scaled option for this work out will be as per the open last year which is:
14 Minute AMRAP
*If you have double unders then feel free to sub 100 DU in instead of the 200 Singles.
An if any of you want to reminisce about last years work out, here it is:
Partner WOD!!
10 minute AMRAP :
10 minute AMRAP
Complete one full round then swap there will be no rest between AMRAP's, it will be done on a 20 minute running clock.
5 rounds for time:
Don't be this guy!
Just a reminder that we have our in house throwdown coming up on Saturday 13th February.
This is just a friendly competition designed for a bit of fun! It costs £10 to enter which includes a hog roast after the comp for some well deserved food!!!
Check out the event on Facebook for more info: https://m.facebook.com/events/943174592384559?acontext=%7B%22ref%22%3A98%2C%22action_history%22%3A%22null%22%7D&aref=98
WOD:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 handstand push ups
* At the end of every round complete 3 deadlifts (140/90)
Hopefully your shoulders have recovered after Saturdays Epic team WOD. Who knew dumbbells could make you hurt so much!! ....At least barbell thrusters and wall balls will feel easy now though ;)
This is my church
Final reminder for anyone who purchased the special offer for Nov/Dec/Jan, this has now ended so if you previously weren’t set up on the Team Up system to pay your membership then please can you take the time this evening to do so. If you are unsure or need further guidance on this then let me know (e-mail or text). Simply throwing some cash at Brad is not ideal so it would help us out massively if you can pay through our system.
Many thanks ;)
This weeks programming is brought to you courtesy of young BJ Rivers.
Just a little something to take you into the weekend with a slap in the face.
By the way...I have some humdingers for you from this course. You're going to LOOOOOOOVE them.
WoD
5 Rounds For Time of:
5 Power Cleans (70/50)
10 Burpees
5 STOH (70/50)
No need not to sprint!!!
See you all on Monday. Have a cracking weekend!
Please post times to comments...
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
