WoD - Friday 27th October, 2017

Start getting festive team! The Sixth annual CrossFit Cardiff Xmas party is coming! Booked at the Bootlegger on Womanby Street. Details below:

Arrive from 7pm
Food from 8pm (If you rock up too fashionably late, be prepared for this section to be gone)
Band from 10pm (Shanghai Shufflers)
DJ there after until 2:30am
2:30am. AFTER PARTY AT ASH'S!! 
All for £20 which will include some free booze

If you haven't been to one of our Xmas parties then please, trust me, plan on doing nothing the following day. Really! 

Grab a coach, when you get chance and hand over your hard earned cash! They will record your name and you will be ready to rock. 
All that will be left to do is get your handbags and gladrags ready! Please, dress how you want but don't embarrass yourself like Ash is bound to by wearing a CrossFit t-shirt! 

The Facebook event

Add yourself as attending if you are, and share amongst those who aren't friends with me. The venue website is below...

Cardiff Bootlegger

Anyway, what you really came on here to find out...Fran on heat! 

CrossFit Cardiff Partner WoD

3 Rounds for time of:
15 Thrusters (40/30kg)
15 Pull Ups

Rest 5mins

3 Rounds for time of:
15 Thrusters (40/30kg)
15 Pull Ups

Partners can split the work however they want.

Please post times to the whiteboard...

WoD - Thursday 26th October, 2017

So that was painful! I have little more! 

The highlight of the night was Joel, who after vomiting outside once mid round, decided to get back on the bike. Luckily, a coach shadowed and not laughed while he gagged his way through a few calories.
Voluntarily ejecting from the seat, seconds before his second projectile outburst of the evening, (which would have been directed straight towards his bike's fan and soon after...his face) was the correct idea! Smart and fast thinking! 

I shall take pity on your legs and change gears...

CrossFit Cardiff WoD

Press
3 - 3 - 3 - 3 - 3

Accessory Program

Press Session   
1. Tempo press ups - 4 sets x 5 reps (3s down, 1s pause with chest hovering above the floor and a fast ascent

1.1 After set 1 perform a single arm dumbbell bench press with a slightly heavier load than used in week 2 - 5 reps on each arm (5s down and 5s up) - only increase the dumbbell in weight if lat and chest activation can be maintained

1.2. After set 2 perform a single arm overhead press with either a small plate, dumbbell or kettlebell (hold by the handle) with a slightly heavier load than used in week 2- 5 reps on each arm (5s up and 5s down) - only increase the load if lat and chest activation can be maintained

1.3. After set 3 perform shoulder taps x 20 reps

1.4. After set 4 perform push up hold to plank x 10 reps

WoD - Wednesday 25th October, 2017

I sincerely hope that you all awake tomorrow, better rather than worse! I have a sneaky suspicion that I will be greeting the latter. 

We have had two days of mid-range to longer duration workouts. Now, I would like you to sprint so hard, that by the end you are unaware of which way is up or down, or whether you have filled your shorts or not...please!

INFO BELOW

Reebok CrossFit Cardiff Partner League

4 workouts - 02/11/17, 08/11/17, 14/11/17, 20/11/17

- These workouts will be performed during the class on the days listed above

- If you or your partner are unable to attend on the days listed above, you are able to complete the workout the day after. You will need to let a coach know, who will be able to verify your score.

The workouts will be accessible to all abilities. There will also be prescribed scaling options.

The workouts will be scored and added to a leaderboard - there will be one leaderboard with all teams (MM/FF/MF) ranked according to placing. However, the spirit of the Partner League is to have fun and workout with your friends! The team sat on top of the leaderboard at the end wins a romantic dinner for 3 with Ash at Viva Brazil*.

SUPER FUN SOCIAL SATURDAY - 25/11/17 - Details to follow

The Saturday class on this day will consist of a final for the top 5 teams after the first 4 workouts - this will determine the top 3. However, this workout will be performed in the class and will be for all teams involved. This will be a great way to finish the inaugural Reebok CrossFit Cardiff Partner League and an excuse to share a beer or two at the end. 

Please post any questions to this post or ask a coach. Get your team names on the board by the 30/10/17.

3, 2, 1, Partner League Based Fitness!

*Note - Ash likes to eat a lot. 2nd Note - this is a fake prize.

CrossFit Cardiff WoD

5 Rounds, each for time of:
20/15 Calorie Assault Bike
10 Burpee Box Over Jumps (24/20)*
Rest 4mins between rounds

*I recommend that hands are used to assist while jumping over the box, in order to prevent face planting, in fact they are nearly essential...chalk is not.

If you don't believe me, just ask Mel! 

WoD - Tuesday 24th October, 2017

So even though the overwhelming majority of you will have avoided sneezing, walking, farting or even standing today, I sincerely hope that you have avoided intensive care and Rhabdo. It was a challenging workout, to say the least, but with good scaling the stimulus can still be maintained. 
Unreal effort and great classes across the board. 

Tomorrow we have two benchmarks for you. Rarely done within the same hour and especially this way around. Something that I will write a post about, explaining exactly why. 

CrossFit Cardiff WoD

Within a 30min window, compete both parts A and B:

A: "Helen"
3 Rounds for time:
Run 400m
21 KB Swings (24/16kg)
12 Pull ups

B; 1 RM Snatch. 

Rest for as long as required between parts A and B. Please post times and loads to the whiteboard....

Accessory Program

Session
Goblet squat with kettlebell (ideally 8kg or less weight than you used in the second week)
2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)

Single leg touchdown progressions - 4 sets x 5 reps on 3x20kg plates stacked
2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)
2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)

WoD - Monday 23rd October. 2017

Below is a piece of CrossFit history for you, a funny story, from the archives. One which, accompanies tomorrow's workout beautifully. 

The crunch came to fashion on warnings and claims in popular media of the traditional sit-up’s destructive impact on the back.

It was argued that the GHD style sit-up’s primary movers were the hip flexors and not the abs and consequently this sit-up, and sit-ups like it, were actually not good abdominal exercises. It was further argued that recruiting the hip flexors to lift the torso was destructive to the lumbar spine.

Once every couple of years we get lucky and find an exercise physiologist to repeat this message of poor ab recruitment and lower back destruction standing in front of the GHD apparatus. What we do is ask them to mount the GHD and perform a set of thirty sit-ups for us while rehashing the poor recruitment claim.

The fun comes the following day when the report comes back from the exercise scientist that they are almost too sore to sit upright. Laughing, walking, standing, and moving are all excruciating. Where are they hit? The abs. 

Our favorite story along these same lines comes from Matt Weaver, arguably the world’s fastest human being. On top of being known for hitting 85 mph on a bike, Matt was crowned “King Sit-Up” in high school for completing 100 perfect-form bodyslapping sit-ups in one minute. In one of his earlier visits to CrossFit Santa Cruz he found himself in a multi- station circuit with a group of CrossFit veterans that included twenty-one reps of GHD sit-ups with a full range of motion, hands reaching back to the floor. 

The workout left Matt sick in the immediate aftermath. This was a surprise for sure but nothing prepared Matt for what came the following morning: “I awoke later without the slightest ability to sit up. It was as if the six pack was totally gone, though all ribs remained. The curse had left me merely able to roll over and slither like a snake off the edge of the bed. From there I had to use my arms in humiliating ways to move about. I avoided being seen. A week passed, and I began to revitalize.”

The worst was yet to come! In the wake of Matt’s being dethroned as King Sit-Up, his abs had swollen and distended markedly. This kid looked fat and sunburned where the week before he’d been ripped and lily white. As the swelling subsided, his scrotum grew and grew and grew. Matt’s father, John, is an ER doc, so he was consulted. He laughed himself to near seizure. (Our kind of doc.) 

Before the swelling stopped Matt’s scrotum had become the size of a small and very ugly cantaloupe. Why we have no pictures we’ll never understand.

Apparently the fluids that had swollen Matt’s abs had drained into the inguinal canal and filled the scrotum. Oh, and apparently GHD sit-ups recruit the abs. Matt is convinced. 

CrossFit Cardiff WoD

For time:
50 - 40 - 30 - 20 - 10
5 - 4 - 3 - 2 - 1
100 - 80 - 60 - 40 - 20 - 10

GHD Sit Up*
Ring Muscle Up
Double Under

*NOTE - 150 GHD sit ups is a LOT and scaling is NOT a dirty word! 

Please post times to the whiteboard and do NOT end up looking like Buster...

WoD - Friday 20th October, 2017

Congratulations and thank **** it's Friday! You have survived and are firmly located within the winners circle of fitness! Heroes! 

Lets hope the weather clears up for tomorrow's WoD, although CrossFitters actually repel rain, (apart from Ash, he melts due to being ginger ;-)) on account of being such bad asses of course!

CrossFit Cardiff WoD

For time:
Run 600m
30 KB Swings (24/20kg)
30 Burpees
Run 400m
20 KB Swings (24/20kg)
20 Burpees
Run 200m
10 KB Swings (24/20kg)
10 Burpees

Good luck, move fast and post your times to the whiteboard please...

WoD - Thursday 19th October, 2017

Hang on for dear f**king life team...you are nearly there!! ;-)

In all honesty, this week has been an awesome example of programming. One thing per hour and guess what, it has been a significant challenge. Even some of the best have been humbled and forced to scale loads. 
Hannah has been designing workouts in the background for a while and has been let loose, with some intelligent adjustments throughout the week, in response to feedback from those taking part, have allowed you to continue pushing all week.
What a stud! 

CrossFit Cardiff WoD

Within 10mins, complete an AMRAP of:
2 Shoulder To Overhead (80/60kg)
4 HSPUs
8 TTB

A cheeky bit of movement redundancy, going from something heavy overhead to bodyweight will be a spicy challenge. 

Please post rounds to the whiteboard...

Accessory Program

Press:
Session: 
1. Tempo press ups - 4 sets x 5 reps (2s down, 1s pause with chest hovering above the floor and a fast ascent)

1.1 After set 1 perform a single arm dumbbell bench press with a slightly heavier load than used in week 1 - 5 reps on each arm (5s down and 5s up) - only increase the dumbbell in weight if lat and chest activation can be maintained

1.2 After set 2 perform a single arm overhead press with either a small plate, dumbbell or kettlebell (hold by the handle) with a slightly heavier load than used in week 1- 5 reps on each arm (5s up and 5s down) - only increase the load if lat and chest activation can be maintained

1.3 After set 3 perform shoulder taps x 20 reps

1.4 After set 4 perform push up hold to plank x 10 reps

?????

WoD - Wednesday 18th October, 2017

Ok so my legs have been firmly locked into the hurt locker and are NOT coming out for a long assed time. 

CrossFit Cardiff WoD

Take the hour to set a 1RM Clean

Please post loads to the whiteboard....

Even after having done CrossFit for 10 years, you can still mess yourself up entirely from two days of training. The good news is, that you do get better. As you can see...

WoD - Tuesday 17th October, 2017

Anyone else seriously struggling to walk down stairs, curbs, stepping over leaves?  

When a nine year old REEEEEEALLY wants to show you her brand new bedroom...you just wish that you hadn’t let Hannah program the workout!!  

I don’t think tomorrow is going to be much better!! 

CrossFit Cardiff WoD

For Time: 

15 - 12 - 9

21 - 15 - 9

15 - 12 - 9

Deadlifts (130/90kg)

Pull - ups

Box Jumps (30/24”)

Rest 5mins

For Time: 

9 - 12 - 15

9 - 15 - 21

9 - 12 - 15

Box Jumps (30/24”) 

Pull - ups

Deadlift (130/90kg) 

You go down, rest 5mins, and then go back up again. Fun times!

Please post times to the whiteboard...

 Accessory Program

Squat:

Session

Goblet squat with kettlebell (ideally 12kg or less weight than you used in the first week) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)

Single leg touchdown progressions - 4 sets x 5 reps on 2x20kg plates stacked

2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)

2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)

For some reason, this picture is stretched...👆🏼But I can’t say that I’m upset about it though!  

Partner WoD - Monday 16th October, 2017

Welcome back to a new week, and I think you will agree...what a way to kick it off! 

Following a bad assed level 1 at the gym, you lot should be well and truly rested. Potentially not those who braved the Welsh weather and showed Pen Y Fan who was boss! Awesome turn out to use your hard earned fitness for lots of fun! 

As well as a bad assed workout, we welcome another batch of brand new faces, with a partner WoD for those fresh off the latest Foundations course; but after tomorrow, we may well never see them again. 

CrossFit Cardiff Partner WoD

For 12 Rounds and within a 2min window, in a YGIG (you go, I go) format complete: 
15/10 Calorie Assault Bike
30 Double Unders
AMRAP (As Many Reps as Possible) Wall Balls (20/14lbs)

Food for thought, BREATH deeply when your partner is going! 

Please post total wall balls to the whiteboard and vomit OUTSIDE!! 

WoD - Friday 13th October, 2017

The date means nothing, just another number. One that you will count to a couple of times during today's workout. 

Get after it team. 

CrossFit Cardiff Partner WoD

For Time:
21 - 15 - 9
Thrusters (40/30kg)
Pull - ups
15 - 12 - 9
Thrusters (50/35kg)
Chest to bar Pull - ups
12 - 9 - 6
Thrusters (60/40kg)
Bar Muscle Ups

Watch something serious cool...HERE

Athletes may split the work as needed throughout. Please post times to the whiteboard....

WoD - Thursday 12th October, 2017

If you just LOVED Monday, well you are going to just HEART today! 

Make sure you remember...the Ginger Ninja that is dishing out aaaallllll the love to you lovelies!! 

CrossFit Cardiff WoD

Within 30mins, complete as many rounds as possible of:

Run 400m

Rest for double the time taken to run the distance. 
 

Scaling Options

500m Row
400m AB

Accessory Program

Press:
Pre-Assessment:

1. Film your technique while performing 5 of your best press ups VIDEO

Session:
1.Tempo press ups - 4 sets x 5 reps (1s down, 1s pause with chest hovering above the floor and a fast ascent) VIDEO

1.1 After set 1 perform a single arm dumbbell (light) bench press - 5 reps on each arm (5s down and 5s up) - keep your lats and chest activated the whole time. VIDEO
1.2. After set 2 perform a single arm overhead press with either a small (1.25,2.5kg) plate, light dumbbell or light kettlebell (hold by the handle) - 5 reps on each arm (5s up and 5s down) - keep your lats and chest activated the whole time. VIDEO

Preferably perform this exercise with a kettlebell (by the handle), however, if it is too heavy then do not worry!

1.3. After set 3 perform shoulder taps x 20 reps VIDEO 
1.4. After set 4 perform push up hold to plank x 10 reps

WoD - Wednesday 11th October, 2017

So yesterday was spent getting you abs that you can wash your pants on, today we focus on developing an ass that will give people whiplash each time you walk by them on the street. 

And that is NOT done by twerking...but by squatting heavily! 

CrossFit Cardiff WoD

Overhead Squat
10 - 10 - 10 - 10

Please post loads to the white board...

You didn't know that Jimi kept his change in his back pocket did you?

WoD - Tuesday 10th October, 2017

PLEASE REMEMBER TEAM, WE ARE CLOSED THIS COMING WEEKEND TO TEACH ANOTHER GROUP OF BAD ASS COACHES, COMING TO YOU SOON. 

It was only a bit of a bike ride, whats the problem? 

Hands up big and proud...who had to vomit in the lay-by en route home? 
Don't worry, tomorrow is much easier...

CrossFit Cardiff WoD

With 15mins climb the ladder of:
1 - 2 - 3 - 4 - 5
Burpees
TTB
Box Jumps (24/20)

Accessory Program

So you have had a week off. Tomorrow marks the beginning of another 8 week block of squat drills as well as strict pressing rather than pulling. 
Who knows, if you stick to it you may well see some huge benefits through weightlifting as well as gymnastics. 

Squat:
Pre-Assessment:

1. Film your technique while performing your best & slowest air squat. VIDEO
2. Film and attempt to perform either of the pistol (single leg) squat variations demonstrated in the YouTube video (don’t worry if you can’t - this is what we are working towards)

Session: 

1. Goblet squat with kettlebell (ideally 16kg) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent) VIDEO

2. Single leg touchdown progressions - 4 sets x 5 reps on a 20kg plate VIDEO

2.1 After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg) VIDEO
2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg) 

WoD - Monday 9th October, 2017

Another one bites the dust! BANG, just like that and you're back onto another week of fun filled fitness! I hope you all enjoyed it while it lasted and are well rested, NOT still hung over and ready and willing to hit the ground running tomorrow morning! 

IF you have any complaints about this weeks constantly varied movements, then please, direct your concern towards the ginger ninja...

With that fresh in your minds...

CrossFit Cardiff WoD

For 5 Rounds, perform a 1min AMRAP of:

Assault Bike calories

Rest 5mins between each effort

Please post reps to the white board and punch Ash in the baby maker! 

Alex Conroy, witnessed attempting to get to his car after a week in Ibiza and the 5pm class

WoD - Friday 6th October, 2017

It's FRIDAY!! Last day of the week and into a kick ass weekend full of fitness and boozy nights! 

Why not kick it off with a cheeky coffee and one of Gibbo's delicious balls?!

CrossFit Cardiff Partner WoD

Within 20mins complete as many rounds and reps of:
"Cindy"
5 Pull-ups
10 Press Ups
15 Air Squats

Partners will complete a 20 Cal row before changing from Cindy to the rower. 

Please post scores to the whiteboard...

WoD - Thursday 5th October, 2017

Now this might not be the best idea for "bring a buddy" week, and will completely solidify their decision NOT to return. 

Think carefully about tomorrow, please only bring the right kind of buddy...

CrossFit Cardiff WoD

Within 2mins complete as many rounds as possible of:
15/10 Cal Assault Bike
10 Thrusters (40/30kg)
Rest 4mins

Following the 4mins rest, athletes will continue where they left off on the last 2min window.

WoD - Wednesday 4th October, 2017

OUCH!!! That hurt AND was fun, the beauty of CrossFit. Forearms on FIRE!!

I just want to take a second to thank you lovely lot for such an amazing birthday gift! I was a little blown away by, to say the least, by the generosity and am massively grateful! 

Rogue delivered the sexy little bastard today, and I used it straight away in today's WoD. It definitely made the weights feel lighter!! 

Love you all and thank you again! 
Davs. Xxx

CrossFit Cardiff WoD

3 Rounds for time of:
5 Ring Muscle Ups
10 KB Swings (32/24kg)
20 GHD Sit Ups
40 Double Unders

Scaled Version (merely food for thought):
First we scale load, then volume (either overall or specific, and only then movements)

3 Rounds for time of:
5 Low ring Muscle Up Transitions (rings set to a height that makes the movement taxing)
10 Russian Swings (Head height) (24/16kg)
20 Ab Mat Sit Ups
30s of attempting double unders

Please post times to the white board....

Sexy as F**K!!!

WoD - 3rd October, 2017

LOTS of Buddy's in the door tonight and what an amazing effort from all of them. It was a pleasure to have you guys throwing some heavy assed weights about, now lets get them back in to show them a different side of CrossFit. 

Who got a PB?? Comment below! 

I hope all of you legends had an awesome weekend and are ready to get SWEATY!!! 

CrossFit Cardiff WoD

For time:
3 Rounds of DT (40/30kg)
Run 600m
2 Rounds of DT (60/40kg)
Run 400m
1 Round of DT (70/45kg)
Run 200m

"DT"
12 Deadlifts
9 Hang Power Cleans
6 STOH

Accessory Program

This week marks the end of this block accessory program, and therefore is a rest week. Beginning next Tuesday we shall set out on a new 8 week block with the focus on squat positions (yes I know...again) and pressing strength. 
Enjoy some time off. 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WoD - 2nd October, 2017

OCTOBER...Jeeeeeeeeeesus!! I did not see that coming! Luckily this winter is going to be slightly different, we have plenty of assault bikes to keep us warm! ;-) 

The team had a productive meeting after class on Thursday night, and even though a significant proportion of it was spent giving Ash shit for the amount of food he eats, we did hash out some cool ideas. 

The Partner League will be starting in November, information will soon be coming out. Until then, you just need to do one thing for me please...go forth, find a partner and invent a clever team name! That team can comprise of two men, two women or one of each. 

This week, you lovely lot will be "Bringing your Oppo's." The rest of you, don't go fully "cultish" on their asses, they may not be ready for it! Leave that for later in the week! ;-) 

CrossFit Cardiff WoD  

Back Squat
1 - 1 - 1 - 1 - 1

It's TEST time! For 8 weeks we have been working hard with heavy assed weighted lunges, as well as an accessory program focus on developing squat position and strict pulling power/midline strength. Funnily enough, better positions along with a stronger set of butts and hamstrings can't but lead to a heavier squat. The added bonus of a stronger "core" will ensure that the abilities of your new found butt cheeks will be able to find its way to the barbell. 

At least, that was the plan anyway...