WoD - Friday 1st April 2016

Pinch...punch...first of the month. This is no April fools...

CrossFit Cardiff Partner WoD

'Big Sexy'

For time:
10 Rounds of:
6 Deadlifts (140/100kg)
6 Burpees
5 Cleans* (100/70kg)
5 C2B Pull Ups
4 Thrusters (70/50kg)
4 Muscle Ups

Athletes will segment the work as they see fit - with one athlete moving at a time - the other resting. Unless in a mixed gender pairing, one bar shall be used, de-loaded and re-loaded as dictated by each movement. 

Any style of clean is permitted, so long as the load is taken from the floor: power; squat or split.

Sgt. Lance "Big Sexy" McLean, 38. of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff's Office, and as a member of the SWAT Team in Hood County, Texas.

He is survived by his wife, Katy; and two children, Abigail and Quinton.

WoD - Thursday 31st March 2016

Tough WoD today, good work on hammering through it. There were some awesome looking HSPUs and big leaps on load and improved movement with the cleans.

Push yourself, never be afraid to fail and turn the volume down on that little voice inside your head. Regularly do things that scare you. 

Now tomorrow...think like Mo

CrossFit Cardiff WoD

A) 3 Rounds each for time:
Row 500m
Run 400m
Rest 5mins

B) 4 Rounds of:
20 Hip Extensions
30s L-Sit hold

Vanity corner for the up and coming summer months!

Please post times to comments...

 

WoD - Wednesday 30th March 2016

Some big loads and huge PBs being thrown about today, nice job all! Let's see what happens when we couple some moderately heavy cleans with a tricky gymnastics movement. 

CrossFit Cardiff WoD

For time:
30 - 24 - 18
15 - 12 - 9

Handstand Push Ups
Hang Power Cleans (80/60kg)

Please post times to comments...

I'm thinking about organising a calendar, with pictures of you guys for each month. We have already had some interest with the month of April having being already snapped up, picture displayed below...

WoD - Tuesday 29th March 2016

I hope you guys have enjoyed your Easter break. Time to get back to the box, with normal class timings, to smash yourself clean of Easter eggs or millionaire shortbreads! 😉 

CrossFit Cardiff WoD  

A: Snatch 

1 - 1 - 1 - 1 - 1

B:  Snatch

5 - 5 - 5 - 5 - 5

The focus of part A is to establish a new 1RM. Take 75% of part A and keep that load for part B , work on effciency of movement for these reps. Take as much rest as needed to make them unbroken sets.

Please post loads to comments...

WoD - Easter Monday

Monday: For time:

1 round of:

100 double unders

50 Air Squats

25 Push Press (40/30kg)

Then 2 rounds of:

60 Double Unders

30 Air Squats

15 Push Press (40/30kg)

Then 3 rounds of:

40 Double Unders

20 Air Squats

10 Push Press (40/30kg)

Thank you CrossFit.com

WoD - Friday 25th March 2016

Next year we are going to reconsider programming workouts ourselves during the open. 

CrossFit Cardiff WoD

16.5

21-18-15-12-9-6-3 reps for time of:

Thrusters
Burpees 

Men use 95 lb.
Women use 65 lb.

WOD - Thu 24th March 2016

Start each round with a 400m run

21-15-9

• CTB Pull Ups
• Power Cleans (60kg/40kg)

(so it's 400m run, 21 CTB, 21 PC, 400m run etc etc finishing on 9 PC's)

Here's a Venn diagram that has no relevance to the above.

WOD - Wed 23rd March 2016

Easter Weekend Opening Hours.

Good Friday - 6.30am - 8am & 10am - 12pm 

Saturday - Usual hours (10am -12pm)

Easter Sunday - Closed (But check FB as I may be around to open for a couple of hours in the morning)

Easter Monday - 10am-12pm (Although Davs will probably be around in the PM if anyone wants to do 16.5 who didn't have the chance to do it Friday)

a) Squat Therapy

b) AMRAP 20 Minutes

• 10 Thrusters (35kg/25kg) 
• 10 Burpees
• 10 Box Jumps (24"/20")

There is a chance that this WOD may bare some resemblance to 16.5 given 2 of the three of these movements haven't come up in the open this year yet.  Do what you will with that information.

WOD - 22nd March 2016

Thanks to all those that chipped in to lend me various pieces of clothing to WOD in tonight. I thought I may have to train in my pants for a second! 

5 rounds.

each set (18 reps) unbroken. Rest as needed between sets

• 6 front rack lunges
• 6 front squats
• 6 front rack lunges

Go heavy! 

WOD - Monday 21st March 2016

Its time to welcome another batch of On Rampers.  Please keep an eye out and make them feel welcome.  You were all new once, and you all remember how much you were shitting yourselves before your first class.

Partner WOD

Split the work however you wish

• Row 1k
• 200 Double Unders
• 30 Push Press (40kg/30kg)
• 40 TTB
• 30 Push Press (40kg/30kg)
• 200 Double Unders
• Row 1k

WoD - Fridy 19th March 2016

CHIPPER!!!

CrossFit Cardiff WoD

16.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups 

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Please post times to comments....

WOD - Thursday 17th March 2016

Within 6 minutes: 

• 75 Double unders  
• 25 Hang power clean  (50/35)
• Max calorie row  
• 6 minute rest  

Within 4 minutes: 

• 50 Double unders  
• 20 Hang power clean (50/35)  
• Max calorie row  
• Rest 4 mins  

Within 2 minutes:

• 25 Double unders
• 15 Hang power cleans (50/35) 
• Max calorie row

WOD - Thursday 17th March 2016

Within 6 minutes: 

• 75 Double unders  
• 25 Hang power clean  (50/35)
• Max calorie row  
• 6 minute rest  

Within 4 minutes: 

• 50 Double unders  
• 20 Hang power clean (50/35)  
• Max calorie row  
• Rest 4 mins  

Within 2 minutes:

• 25 Double unders
• 15 Hang power cleans (50/35) 
• Max calorie row

WOD - Wednesday 16th March 2016

Time to test a benchmark. . .  

 'Cindy'  

• 20 minute AMRAP:  
• 5 pull ups  
• 10 press ups  
• 15 air squats  

Chris Spealler's score is 38 rounds!!!  

WOD - Tueday 15th March 2016

3 Rounds For Time: 

• 400m Run
• 10 Power Snatch (60kg/40kg)

Rest as needed then establish a 1 rep max power snatch. 

WOD - Monday 14th March 2016

Happy Monday!!!  

Part A - Back Squat  

• 7 - 7 - 7 (complete each set at least at 80% of max, but try and go heavier)

Part B - For Time:

• 21 - 15 - 9 
• Dumbell thruster (45lbs/35lbs) 
• Ring dips 

WoD Friday 11th March 2016

Dave Castro is fully aware that you are completing these workouts on Friday nights, known as he is ensuring that your forearms and biceps look the business for when you hit the town later on tonight.

For forearms a little less like Popeye, listen to The Director of Training, original "Nasty Girl" and complete and utter badass legend, Nicole Carroll..."use your hook grips!"

CrossFit Cardiff WoD

16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Please post total reps to comments...

Jon Hares is ready for 16.3

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...