Part A -
Back Squat
5 - 5 - 5 - 5 - 5
Start at 80% of your 1 rep max, building up to a new 5 rep max. Aim to achieve the same load as the 3 rep max three weeks prior.
Part B
21 - 15 - 9 For Time:
- Strict Ring Dip
- Strict Handstand Push Up
20 minute AMRAP:
- 100m Run
- 15 Box Jumps (24/20)
- 100m Run
- 9 Toes To Bar
- 100m Run
- 6 Hang Power Clean (60/40)
Part A
Complete a 20 minute EMOM of:
- 1 Squat Snatch
- you chose the weight. Stay light if you're new to the technique or go heavy if you're comfortable with the lift.
Part B
Randy
- 75 snatches for time (35/25)
Happy Monday everyone. I hope this finds you all rested and recovered from a badassed weekend and ready to begin a new week of repeatedly punching yourselves in the respective reproductive organs with constantly varied, functional movement at a high intensity.
This Thursday sees the release of the first 2016 CrossFit Games Open workout 16.1. Now we host these workouts every year at the box with amazing community building in mind, and that's just what we get.
This year however we are going to do so a little differently...
Not only will you get the chance to pitt your scores in the World Wide Open, against hundreds of thousands of other athletes, but you will get the chance to be crowned The Fittest Team Of Shit Talkers In The Box!!
Before the Rugby viewing (and definitely before the insulin rush) on Friday night, team captains will pick their team at random from those signed up to participate in the open. Those teams will then have their scores in each workout compiled and accumulated at the end of the 5-week open phase, crowning the highest scorers The Fittest.
Further points will be considered and awarded by the official adjudicators, for the following categories:
1. Best display of community spirit.
2. Best prank played on opposing team.
3. Best witty remark/non family or specifically mother offending comment on social media.
4. Best image captured throughout the entire 5 weeks (must be on a non-professional camera and have Reebok CrossFit Cardiff tagged on IG.
5. Best combined team outfit worn for a workout of their choice.
All you guys have to do to participate is dig out $20 from the sides of whichever sofa you are sitting on and sign up via the link posted below. Add yourself to the team Reebok CrossFit Cardiff and your name will be added to the hopper.
Sign up to the Open HERE
CrossFit Cardiff WoD
A: Establish a 3RM Push Press
B: Perform each set for time:
25 Thrusters (40/30kg)
25 Burpees
25 Pull Ups
Rest 5mins
20 Thrusters (40/30kg)
20 Burpees
20 Pull Ups
Rest 5mins
15 Thrusters (40/30kg)
15 Burpees
15 Pull Ups
Please post loads and times to comments...
Such a cool turn out tonight guys, thank you. It's wasn't designed to be easy, you lot did him proud! It was a pleasure to support you through that workout.
Enjoy your weekends, it starts here...
CrossFit Cardiff Partner WoD
For time:
Row 2km
200 air squats
150 KB Swings@24/16
100 GHD sit ups
50 Power Cleans@70/50
Run 1km
Segment work as needed, one person working per time; aside from the run.
No handbag fights please
Please post times to comments...
Shortly before 12:15 hrs local time Corporal Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed Corporal Mulvihill instantly. He died leading his section and the Company from the front. Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in OP PALLISER and OP SILKMAN in Sierra Leone and OP BANNER in Northern Ireland.
During his time at 42 Commando he was promoted to Lance Corporal. He then joined Air Defence Troop in 2002 and completed his specialist training before being promoted to Corporal in December 2003. On completion of his service with the United Kingdom Landing Force Command Support Group, based at Stonehouse Barracks in his home town of Plymouth, he joined Alpha Company, 40 Commando Royal Marines in April 2006.
‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.
‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando Royal Marines and the wider Corps family.
‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to get married in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.
Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:
The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.
As a marine, he epitomised the Commando spirit. A courageous and selfless comrade, his cheerfulness in adversity could be guaranteed, and he always demonstrated the very highest standards of professional competence in everything that he undertook."
CrossFit Cardiff WoD
"The Bear"
Within 20min complete as many rounds and reps as possible of:
12 OH Walking Lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups
The clock will be set to 22mins. Once the 20mins have been completed, athletes will immediately stand in silence, as a mark of respect for the remaining time.
Please post rounds and reps to comments...
There is less than 10 days left to sign up to the CrossFit Games Open. All you have to do is click here and register. Be sure to search for Reebok CrossFit Cardiff and join our team.
There will be 5 workouts over 5 weeks, programmed by CrossFit.com. We will be performing these on Saturday mornings, the atmosphere is always unreal and the Open ALWAYS pushes you to do things that you never thought you could. It's such a cool way to see how you have improved from last year or...give yourself something to beat next year.
If you haven't heard anything about it then have a look at this...in fact, just watch it as it's really cool
CrossFit Cardiff WoD
Deadlift
2 - 2 - 2 - 2 - 2 - 2 - 2
These sets should be at 80 - 85% of your 1RMs and should be straight sets. Maintain the loading.
Please post rounds to comments...
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:
- A very pregnant Lizzy Wood, smashing her way through all the workouts and loving life
- All the women on the C&J ladder!
- Jimi generally being a stud
- Those burpees on WOD 1 feeling pretty far from ‘hops’ and more like ‘climbs’; and
- More Hog Roast than we knew what to do with!
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:
- 10 STOH@70/50
- 20 Med Ball Cleans@20/14 (2 lucky men can try 30lbs)
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:
- Accumulate 2 mins in an L-sit hold
- Between 4x15 hip extensions
To get you in the mood for Saturday's Throwdown here are the workouts!
WOD 1 -
- 12 minute AMRAP:
- 50 deadlifts
- 50 lunges
- 40 hang cleans
- 40 box jumps
- 30 front squats
- 30 bar hop burpee
- 20 stoh
- 20 pull ups
WOD 2 -
- Clean and Jerk ladder starting at 40kg for the guys and starting at 30kg for the girls
WOD 3 -
- 42 - 30 - 18:
- Row for calories
- Wall balls (20lbs/14lbs)
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:
- 2000m row
- Static deadlift hold (100/70)
One person rows while the other holds the top of the deadlift.
- 50 Toes to bar
- Hang on the pull up bar
One person complete Toes to bar while the other hangs of the bar
- 25 handstand push-ups
- Handstand hold
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
- Power Clean
- Front Squat
- Push Jerk
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!
- Gym opens at 8:30am
- Registration at 9:00am (£10 payment)
- First WOD soon after
- It will finish late afternoon(ish)
- There's a hog roast!
- It's just a bit of fun come down and get involved!
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:
- 15 Bar hop burpees
- 15 Power snatches (35/25)
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
- 7 Muscle ups
- 50 Wall Balls (20/14)
- 100 Double Under
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
- 50 Wall Balls (20/14)
- 200 Single Unders*
*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 :
- 7 power cleans (50/35)
- 10 wall balls (20/14) (10ft height for everyone)
10 minute AMRAP
- 7 push press (50/35)
- 10 box jumps (24/20)
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:
- Run 400m
- 7 hang power snatch (60kg/40kg)
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.
- 750 row
- 21 Double KB front squat (24/16)
- 15 L-sit pull ups
- 500 row
- 15 Double KB front squat (24/16)
- 12 L-sit pull ups
- 250 row
- 9 Double KB front squat (24/16)
- 9 L-sit pull ups
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...
