Hey, you sexy f**kers...SIGN UP TO THE OPEN!!!
CrossFit Cardiff WoD
4 Sets for max load of:
5 Front Squats
10 Front Rack Walking Lunges
5 Front Squats
The bar can't rest for the entire set, rest your asses as needed
The birthday week continues with a RIIIIGHT treat! Nope, not a cake, but a present...FITNESS
Just in time for the Reebok CrossFit Games Open 2017. Yep, it's come around fast right? If this is your first year, then click HERE to watch a super cool video that will explain all.
Now. I understand, from years of doing so, that people get a little nervous about signing up. I am not going to push anyone to get involved; competing isn't for everyone. Regardless, and I say this every.single.year, should you decide to lace up your pumps and go against the likes of Rich Froning, Kara Webb and Kathryn Lawson, then I guarantee a few things are going to happen: you will get five seriously good workouts; more than likely discover that you can do a lot more than you thought; be a part of inspirational, community driven performances, that if you can't do yourselves already, will be able to by next year.
But, if that still doesn't tickle your fancy, make you curious to see what are truly capable of then this might...MAN UP AND SIGN UP...It's f**king cool!!
Plus, i'll be seeing Castro today so will get the heads up! ;-)
This year, CrossFit Cardiff WILL be performing these WoDs as the Saturday morning workout. And here's why:
- The Friday morning class gets a fair crack at the whip.
- The coaching staff have more time to plan and prep.
- If the WoDs are logistical epics then people typically have more time on the weekend.
- The rest of the day is yours and let's face it, some of these workouts are going to take that long to recover from.
- We all remember the atmosphere we had last year when 16.5 luckily fell on Good Friday; a bank holiday. Juno lounge was humming with the sound of bar-facing burpee and thruster stories, not to mention the stench of you lot post shit fest! ;-)
The above is with the exception of Week 2. We are hosting a CrossFit L1 at the box that weekend and so will post about the timings for the open WoD closer to the time.
Anyway, don't put off the inevitable, sign up! Those who do...BE SURE TO ADD YOURSELF TO OUR TEAM: Reebok CrossFit Cardiff.
CrossFit Cardiff WoD
A: 2 Rounds each for time of:
25 Thrusters (45/30kg)
25 TTB
25 Power Snatch (45/30kg)
50 Double Unders
From the top of the first minute, perform 5 burpees each minute, throughout.
Rest 3mins between rounds.
B: Exactly 5mins after completing part A:
Set a 1RM Clean & Jerk within a 7min window
Happy Birthday CrossFit Cardiff!
Six years ago today, the doors of CrossFit Cardiff opened the doors for the first time. At 9:30am, on a rainy Saturday morning, approximately five hours after throwing the 'spare' nuts and bolts from the newly assembled GHDs into the bush opposite, the first members of our family walked over the threshold; excited to see the new fad, taught by two young (younger) guys, still wet behind the ears, desperate for sleep.
The small yet perfectly formed ice box of fitness was bouncing within minutes. Nervous looking legends who had traveled from as far as Leeds warmed up ready to tackle 'Fight Gone Bad'; my first ever CrossFit workout.
For hours, heats came and went. PB's and sweat flying every where and just think...we didn't even have a sign...
Since that day, I have made more mistakes then I can remember. Regardless, soon enough something had to change...
And thanks to an amazing family we opened the doors without anyone dying and only having to cancel one class...
And now, it is just a normal part of your lives. Here's to another six years of thrusters, burpees, drunken escapades and hang overs. Post Xmas Doo embarrassed faces but definitely NOT anymore Reebok CrossFit "Games" hot tub parties.
Thank you to everyone for your support over the years.
CrossFit Cardiff WoD
5 Rounds each for time of:
Row 40cals
Rest 2mins
Run 400m
Rest 2mins
Add the 400m run time to the time taken to row 40cals for a total time. Repeat each round. Please post times to the whiteboard...
Partner WOD
10 rounds for time (5 each you go I go)
- 12 deadlifts 70/47.5
- 9 hang power clean 70/47.5
- 6 shoulder to overhead 70/47.5
- 200m run
Part A
Back rack walking lunges
10 - 10 - 10
Part B
max effort 500m row
5 rounds for time:
- 2 rope climbs
- 4 muscle ups
- 8 handstand push up
- 16 pistol squats
scale movements if necessary.
Part A
Power snatch
5 - 5 - 3 - 3 - 1 - 1 - 1
as heavy as you can for each set.
Part B
10 minute EMOM:
- 1st min - max power snatch (35/25) in 30 seconds
- 2nd min - max box over jumps (24/20) in 30 seconds
20 minute AMRAP:
- 15 overhead squats (40/30)
- 15 bar facing burpee
- 10 thrusters (40/30)
- 10 chest to bar pull ups
With the open less than a month away this workout should help you prepare.
If you are reading this then congratulations, you have survived the first ever week of SullFit and should enjoy a well earned doughnut, but not before this...
CrossFit Cardiff WoD
5 Rounds For Time of:
6 Cleans (80/60kg)
12 Bar hop burpees
Please place your fast and dirty times to the whiteboard...
By the way. This week has been programmed by Suller, AKA Captain America. Please direct all feedback and complaints regarding calf DOMs to the good looking fitness whore.
CrossFit Cardiff WoD
For Time:
50 - 40 - 30 - 20 - 10
Double Unders
25 - 20 - 15 - 10 - 5
Toes To Bar
Please post times to the white board...
Now that Jimi has put his clothes back on he can put his shitty stick firmly away until the next time.
CrossFit Cardiff WoD
15min AMRAP of:
5 Left arm DB OH Lunges (45/25lbs)
5 Right arm DB OH Lunges (45/25lbs)
10 Pull Ups
15 GHD Sit up
Scale GHDs to ab mat sit ups in required.
Please post rounds and reps to the whiteboard...
FEET IN!
Yesterday was a gasser, today we get strong...and also really gassy!
Grab a bar, make it heavy and suffer for a minute or two. Your butt will thank you for it, your jeans won't!
CrossFit Cardiff WoD
Front Squat
7 - 7 - 7 - 7 - 7
Please post loads to the whiteboard...
Above is rare picture of Jimi front squatting the day he forgot his kit!
On Rampers...WELCOME!!!
Firstly, congrats on surviving 'Fight Gone Bad' on Friday. Or like some of you coined it...'Death Gone Well!'
Now it's time to come and play, luckily for you, with the best folk about. We have a partner WoD for you guys, meaning that you will for sure meet someone. In case you hadn't guessed, it is not ok to partner up with a fellow on ramper. The legends of the gym will take you under their supportive wings and ensure you guys are looked after.
You existing bad asses of CrossFit Cardiff...you know what to do!!!
If you had forgotten: Class times:
6:30 - 7:30am
5:00 - 6:00pm
6:00 - 7:00pm
7:00 - 8:00pm
Remember. Rock up and have a fucking good time! I know, that it will be the very best hour of your day.
CrossFit Cardiff Partner WoD
For Time:
60 Power Snatch (60/40kg)
Run 800m
60 Clean & Jerk (60/40kg)
Run 800m
Partners may choice to split the reps in anyway they wish, but must run together.
Please post times to the whiteboard...
Partner WOD!
You may need to read this a couple of times, there's a bit going on here :)
Partner Jerry (4 x 400m run and 4 x 500m Row)
Partner Angie
One partner working on Jerry whilst the other is working on Angie. Switch after each segment of Jerry then when Jerry is complete both on Angie.
20 minute EMOM
(Heavy as you can)
Complex of:
Power clean
Front squat
push jerk
Split jerk
Just because its simple, it doesn't mean its easy. Warm up thoroughly and then try to hit a new PB.
Snatch
1-1-1-1-1-1
Happy birthday Ellen! So chuffed to see all the progress you're making. Here's a WOD to celebrate!
Can anyone go unbroken?
"Ellen"
For time:
17 deadlift (120/90)
1km row
50 STOH (50/35kg)
20 minute AMRAP
30 Double Unders
20 KBS (24/16)
10 Wall Balls
Some residue chalk from a cheeky bucket rub, or even a full blown blow out, kicking the bucket across the box accidentally or on purpose...is really not a drama. I don't really care. It's a unavoidable hazard aaaaaand makes you 25% stronger, do not argue with science!
What is not cool though...is leaving your used chewing gum on the side. We work hard to make that gym feel like it's yours, please treat it as such!
Be a DUDE...not a DICK!
CrossFit Cardiff WoD
3 Rounds for time of:
Run 400m (together)
30 deadlifts (100/70kg)
60 Burpees.
So partners will run 400m together, return to the barbel and between them accumulate 30 and 60. Work can be split as they wish, but both athletes can work at the same time. Therefore the fastest way to get the work done, is to go mental on the burpees to try and get them finished at the same time as the deadlifts...ready for the run.
F**K that was fun! Loooooads of atmosphere through all classes and people PBing the hell out of their Clean and Jerks...I have no idea how after all that but love it all the same!
Amazing effort!
CrossFit Cardiff WoD
3 Rounds for time of:
20 Box Jumps (24/20)
10 OHS (70/50kg)
20 TTB
please post times to the whiteboard
