WoD - Thursday 10th March 2016

Congratulations team...none of you shit yourselves. Not to my knowledge anyway. Although I think Hendy was pretty close! Dazza too! 

Tough workout right?! Half of it was in the mind though. I saw multiple people drive so hard with their legs that the bar flew over their heads, that should not happen. Clearly the power was there, it's just the direction. Think about this...when you drive home tomorrow night, I want to you try and reverse your cars into your garage at 100mph. Thats all you were doing. The power and speed was there, you guys just needed to figure out the direction. But guess what...you're trying to throw a shit ton of weight overhead when you are breathing in through your nose and out through your ass! Not easy! But it's purposeful. 

I want you to work out at intensities so great you spiral into the floor not knowing which way is up, down, left or right; how are you going to insure that you didn't pull too early with your arms? Will your fine motor recruitment go to shit at the limits of your capacity?? Fuck yes! If you drive too fast you'll crash, if you shoot too fast you'll miss the target, if you type too fast you'll hit the wrong keys. But to think that you will ever develop the intensity absent those crashes into the wall, hitting the wrong key...never, never going to happen. I promise. 
What you need to do is constantly ratchet up the point at which the margins of error become unacceptable. So that it takes more and more and more to get you to fumble. And you're not going to do it without crashing into the wall. 

It's ok to fail. Well done you utter legends! 

CrossFit Cardiff Partner WoD

5 Rounds for time:
Run 100m
10 Burpees
Rest 60s
10 Burpees
Run 100m
Rest 60s

Both partners are working at the same time. One begins on the run, the other on the burpees. Whoever finishes first waits for their partner to high 5 them before they switch. Once both of you have both run and performed the burpees, you rest for 60s. Change the order of who starts on what and go again. That is 1 round, you do 5. 

Post times to comments...

WoD - Wednesday 9th March 2016

So everyone made it through the day by abiding to the first rule of CrossFit...don't die! We had some seriously close calls though, you lot are officially mental! It's safe to say that I will not be programming overhead squats for a little while, it's gonna take a month or two for my blood pressure to settle. 

Now having said all that, there were PBs flying about all over the joint tonight. There are some strong assed MoFo's amongst you lot, fair play! 

CrossFit Cardiff WoD

5 Rounds, each for time of:
3 Power Cleans (100/70kg)
3 Front Squats (100/70kg)
3 Push Jerks (100/70kg)*
20 Pull Ups
Rest 90s

Please post times for each round to comments...

*nope i've not had a stroke, that is the RX'd loading. It is very challenging and by the 3rd round you should get the feeling that you may well soil yourself at some point during the 4th. Each round will be capped at 5mins, but you should scale to be able to complete them in around 2. 

WoD - Tuesday 8th March 2016

I would like to publicly thank Mel Jenkins for providing me with one of the funniest things that I have ever seen in CrossFit. Now I am a fan of human suffering, ever CrossFit trainer must be. With seconds to spare Mel inserted herself right into the locker, with one second to spare stood the last clean up (looking like some mashed potato), looked up at me and more than likely though...FUCK. 

Stood close by watching and encouraging them through, I turned to another spectator and asked..."are you a fan of human suffering? Because you are about to see something very special!"

All I am going to say is that following that clean it looked like someone had moved the pull up bar higher. 

Love you Mel, you are such a beast!

CrossFit Cardiff WoD

Overhead Squat

1 - 1 - 1 - 1 - 1 - 1 - 1

Please post loads to comments...

 

WoD - Monday 7th March 2016

Reports of die hard 16.2 performances have been reaching as far as Canary Wharf, London this weekend. 

Aside from that, I was luck enough to visit another gym on Friday night to see them all throw down. What I was presented with was a solid community, of a newly established box similar to what we had 4 years ago. We have grown, as will they, into what I saw last Friday: somewhere that I would travel miles to to train; a place where I want to spend my free time, with people who get it...a fucking cool box.

A few more folk are still to complete 16.2. #inittogetheruntiltheend

CrossFit Cardiff WoD 

Within 20min complete an AMRAP of:

5 thruster (40/30kg)
7 Hang Power Clean (40/30kg)
10 Sumo Deadlift High Pull (40/30kg)

Please post rounds and reps to comments...

WOD - Friday 4th March #16.2

The WOD is announced at 1am UK Time.

When it is announced it'll be here http://games.crossfit.com

Good Luck everyone!!

WOD - 3rd March 2016

Sooooo sorry about the Tabata thing...... 

Anyway, as many of you turn your attention to the impending announcement of 16.2 I’m sure you’ll be looking to take a tactical rest day tomorrow......  Before you do that, consider the following.  

.....and get down the box for something that won't hurt your 16.2 chances and may even improve them.

a) Establish a 1 RM Front Squat

b) Run 1 Mile for Time.

WOD - 2 March 2016

Tabata row (for distance) 

rest 3 mins

Tabata hand release press ups

rest 3 mins

Tabata Toes to Bar

The History of Tabata

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted just four minutes.  Consisting of 8 rounds of 20 seconds work followed by 10 seconds of rest in between each set.

WOD - 1st March 2016

Week 1 of the Open is in the bag. There's around ten of you still to submit scores, but at this point here are the top 20 across men and women for our box. ITS OOOOONNNN!

If you go to the games website (not the app) you can filter the leaderboard by age, gender, location etc to find out if you are the fittest in any particular group....  

10 minute AMRAP

60 Bar Facing Burpees

30 OHS (50/35) 

10 Muscle Ups

 (this was an open WOD from 2011. Very few people even completed the MU at the time)

WOD - Monday 29th Feb

I'm gonna put this out there..... Craft Ale tastes like old socks. Never again. 

Thanks to everyone who turned out to celebrate. You won't attend many 5th birthday parties with that much alcohol on offer.

5 rounds for time

3 Rope climbs

10 Power Cleans  (80/50)

50 Double Unders

Please note, morning crew attendees, I will be playing the Begees on loop again. 

WoD - Friday 26th February 2016

It felt like it was just yesterday when we were watching the unbelievable performances of the CrossFit Games athletes in Carson, California. Well today marks the beginning of the search for this years fittest man, woman and team. Maybe they will find them with the walls of our box…I’m sorry to be the one to burst your bubbles, but I don’t think so. Not this year anyway! 

What we will see is people pouring their heart and souls into every workout. They will leave nothing in the tank and desperately fight to be better. To improve. Push themselves to new limits. To do things that they didn’t think that the could. All done so within an immensely positive atmosphere. 

From a young age I found myself within a hugely supportive community. A place where you made bonds stronger than even that of family. At a moments notice brothers were willing to lay down for their “oppo’s,” and it is exactly that what attracted me to CrossFit.

It is more than just a gym. It is more than just a place where people come to get away, sweat a bit, or get bigger biceps. It is a supportive family. One in which the members do those things for each not because they have to, but because they want to. 

Courage          Determination          Unselfishness          Cheerfulness in The Face Of Adversity

For the uninitiated, the Open is about personal achievement. It is about the strive to be better. Earlier this year, Ellen came to me and said, “Dav’s, last Christmas I couldn’t walk the 200m distance without stopping. I’ve just run a 400m!” Tomorrow and at the young age of ** Ellen will take part in her first sporting event ever! And I cannot wait to see her show it who’s boss.

Hold your head high through each one Ellen, the rest of us could learn a lesson or two from you.

CrossFit Cardiff WoD

"16.1"

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 Bar Facing Burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups 

Men lunge 95 lb.
Women lunge 65 lb.

WOD - Thursday 25th February 2016

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  

WOD - Wednesday 24th February 2016

20 minute AMRAP: 

• 100m Run  
• 15 Box Jumps (24/20) 
• 100m Run  
• 9 Toes To Bar  
• 100m Run  
• 6 Hang Power Clean (60/40)  

WOD - Tuesday 23rd February 2016

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) 

WoD - Monday 22nd February 2016

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...

WoD - Friday 19th February 2016

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...

WoD - Thursday 18th February 2016

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...

WoD - Wednesday 17th February 2016

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...

WoD - Tuesday 16th February 2016

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....

 

WOD - Monday 15th Feb 2016

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 

WOD - Friday 12th February 2016

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