WoD - Friday 24th November, 2017

Get ready for the Partner League Final!! Any and ALL welcome, regardless or not of whether you have competed in the event to date. 
We will throw down, and hang out afterwards! A good old stink and drink. 

Look out for the announcement of WoD 6. 

CrossFit Cardiff WoD

"Tyler"

Five rounds for time of:
7 Muscle ups
21 Sumo deadlift high pull (40/30kg)

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Please post times to the whiteboard....

WoD - Thursday 23rd November, 2017

Guess what...sprinting calories on a rower just after you've lunged a heavy assed load is really, really hard!!! Who would have thought. 

With the Xmas party rapidly approaching, I am looking for some help, I have to tell you the what first though...
Towards the end of each Royal Marine recruits troop, the lads vote between them for who amongst them, should be awarded the Commando Medal. A medal awarded to the man who has displayed throughout training, to an outstanding degree, the qualities of the Commando spirit. 
These are defined as:
Determination
Courage
Cheerfulness In The Face of Adversity
Unselfishness

These are qualities that will any man or woman well throughout their lives. I would like you to vote for the gym's members member. Who has demonstrated passion and the care for others. 

I am going to leave a glass jar at reception, along with paper and a pen. Please, as you walk into the gym, take a few seconds to write a name down, screw up the piece of paper and pop it in. 

The winner will be announced on the Xmas doo. Get voting from Friday!

CrossFit Cardiff WoD

Every 3 minutes, for 5 rounds:
Run 200m
15 Burpee Box Over Jumps (24/20)*

*No hands this time team. 

 

WoD - Wednesday 22nd November, 2017

So, after four weeks of near death experiences throughout the Partner League, we have come to the final hurrah...this Saturday we will be hosting a Partner style, good old fashion throw down. Two workouts, followed by meat, beer and fun times! 

One workout is known, and one is not (genuinely, we are going to surprise even ourselves).
CrossFit prides itself on preparing their athletes for the known and the knowable, but also the unknown and unknowable. Attempting to prepare everyone for whatever life demands...

On Friday a video will be released, featuring the creators of the Partner League, pulling WoD 6 from the hopper. Lets pray for no ring handstand push ups. 

Read below for the known:

Partner League WoD 5

"CrossFit Cardiff Total"

Establish the heaviest total possible of:

Squat Clean
Hang Squat Snatch
Shoulder to Overhead

Each team will be given a 6min window, per lift, for each athlete to make 3 attempts only. 

Timings*

10:00 - Begin warming up for WoD 5
10:30 - WoD 5 begins
11:10 - 11:20 - Break
11:20 - 11:30 - Warm up for WoD 6  
11:30 - WoD 6 Begins
12:00 - DRINK BEER AND EAT MEAT AND PLAY SPIKEBALL

*all timings may well change...."everyone has a plan, until punched in the face"

Anyway, break for that excitement and come back to tomorrow...

CrossFit Cardiff WoD

Back Rack Walking Lunge
8 - 8 - 8 - 8
Following each set, and as quickly as possible, athletes will row for time: 20/15 calories

Please write loads and times to the whiteboard...

WoD - Tuesday 21st November, 2017

NO more Assault Bike and NO MORE Medicine Ball Cleans...PLEASE!!! But I will take one ticket to the Xmas party!!! Lets go team, get coughing up. Do NOT be disappointed as you all know what a night it is going to be! 

With the party being on the 16th, I am giving you guys the cut off of the 1st of December. That will give me just over two weeks to barter for as much free booze as humanly possible. 
I intend on shaving Ash's manly chest and oiling him up, offering him as a hot date for an evening on the town with our host. Right at the very moment that she becomes distracted by his deep blue eyes, I shall swoop in and request the alcohol; enough to make the after party plenty of fun! 

Anyway, it's time for a slog...

CrossFit Cardiff WoD

For time:
100 Double Unders
25 Power Cleans
25 TTB
25 Front Squats
25 Pull Ups
50 STOH
25 Pull Ups
25 Front Squats
25 TTB
25 Power Cleans
100 Double Unders
Barbell Loaded to 50/35kg

Please post times to the whiteboard, if you can still see...

Accessory Program

Squat

1. Goblet squat with small plate (ideally 1.25kg or less weight than you used in the 6th week) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)

1. Single leg touchdown progressions - 4 sets x 5 reps off a 24" box

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 20th November, 2017

Are you excited? Did you even remember that we are kicking the week off with the final workout in the Partner league...COURSE you did!! How could you forget! 

However, in order to tease you a little more, I need to tell you something else that is really cool...the latest Foundations course has just finished and these heroes will likely be in class today! If you see anyone looking like a rabbit blinded by the head lights...grab them, embrace them with a sweaty, chalky and hair hug, squeezing until they feel warm and fluffy. Lull them into a false sense of security; a safe place...and then we'll smash them with the assault bike!! 
Ooooops, I gave the game away...

Partner League WoD 4

A: Within 4mins:
Accumulate as many calories as possible of: Assault Bike. 

Rest 4mins

B: Within 4mins:
Accumulate as many reps as possible of: Medicine Ball Cleans.

Rx 20/14lbs
Scaled 14/10lbs

Calories and repetitions can only be accumulated with, one athlete working at any one time.

WoD - Friday 17th November, 2017

You know what Friday means right? You switch your gym clothes for your handbags and glad rags, and your burpees for beers! Only after smashing yourself to near death in a workout of course! 

Speaking of glad rags and beers, it's time to start forking up for the Xmas doo. All the details are on the board, but tickets are £20 and the date is the 16th. This includes food, a band, a DJ and some booze. The venue will be open at 7pm, with food being served at 8. The band kicks off at 10 and the place closes at 02:30. Remember, the after party (typically reserved only for the elite), consists of cold pizza crusts, spirits mixed with whey protein and pre-workout, inappropriate use of kitchen utensils and all takes place at Ash's house. Seeing as he is such a loving and caring guy, he has opened up to invite to any and all; not just the select few.
Entry will be allowed only after repeatedly banging on the front door and shouting "let me in you ginger bastard" loudly, three times. 

To get in on all the above action, please cough up and give over your hard earned readies to a coach; all of them are fully aware of of what to do with it. 
The last day you can pay, will be December the 1st. Do NOT miss out!

Ps. There will be a gnarly workout performed the day of the party, the 16th, maybe or maybe not to the tune of 'On the first day of Christmas'

CrossFit Cardiff WoD

A: Weighted Pull Up
5 - 5 - 5 - 5 - 5
Max unbroken Handstand Push Ups, between rounds. 

The goal is to increase the load each set.

Please write loads and reps to the whiteboard...

WoD - Thursday 16th November, 2017

You lot just tricking LOVE an assault bike sprint hey? I mean why wouldn't you?

Seeing as you clearly did not punch Ash in the baby maker hard enough last night, he has survived and retaliated with an aggressive attack on your midlines. Good luck and you are more than welcome to batter him harder for giving you washboard abs when you see him next. 

CrossFit Cardiff WoD  

Within 20mins, complete as many rounds and reps as possible of:
10 Press ups
5 OHS (70/50kg)
10 GHD Sit Ups*

*If you haven't had significant exposure to the GHD...don't be a D**K! ;-) 

Accessory Program

Press
Tempo press ups - 4 sets x 5 reps (4s down, 3s 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 5 - 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 5- 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

If you can stabilise a whiteboard marker once completed, please write your scores on the board....

WoD - Wednesday 15th November, 2017

Any of you with a keen eye would have noticed that I stole half of your weeks fitness away from you; telling you that it was Thursday and not Tuesday. Sorry. I am now dialled back in and now where I am and more specifically, when I'm here. 

So that was another F***ING cool night...weird! The Partner League WoD 3 kicked a few of you in the ass; just as it was designed to. Amazing effort and energy put forth by all. Get those scores in teams, shake that leaderboard up. 

Only one workout remains before the final. Now if you think PLWoD3 burned, then you are going to LOOOOOOVE the forth! 

In the meantime, I am pleased to give you a chance to develop your capacity on our most favourite peace of kit...

CrossFit Cardiff WoD

5 Rounds of: within a 2min window:
Run 200m
50 Double Unders
Max Cal AB. 
Rest 5mins

After you have punched Ash in the baby maker, please post scores to the whiteboard... 

WoD - Tuesday 14th November, 2017

I know you have all been eagerly updating your browsers; refreshing facebook; asking coaches, (Mel is a sucker by the way, she will literally tell anyone anything, especially if you give her a beer) desperately trying to get e sneak preview of what is lying in wait for you all.

Well...it's time...

Partner League 3

For time:
42 - 30 - 18
Deadlift
Hang Power Clean
Shoulder to Overhead

Rx loading (50/35kg)
Scaled loading (35/20kg)

Accessory Program
Squat

1. Goblet squat with small plate (ideally 2.5kg or less weight than you used in the 5th week) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)
    
2. Single leg touchdown progressions - 4 sets x 5 reps on 6x20kg 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)

The current leaderboard is below. Full blurriness will remain until it is fully updated. And it will be fully updated once everyone submits their scores! #donthatethegame

Special thanks goes to Conroy and his spreadsheet skills. 

Ps. I think that anyone who hasn't completed all WoDs by the 25th should have to do them as a handicap prior to performing the actual workout programmed for that day. Votes to comments. 

WoD - Monday 13th November, 2017

I hope you guys all had a good weekend, are well rested and looking forwards to the new week. 

What better time to start with a benchmark, the day before Partner League Number 3! Don't be that person who cherry picks the day before. Rather...kick your old PB into touch! 

CrossFit Cardiff WoD 

'Jackie'
Row 1000m
50 Thrusters (20/15kg)
30 Pull - ups

Please post times to the whiteboard...

WoD - Friday 10th November, 2017

For The Fallen

They went with songs to the battle, they were young.
Straight of limb, true of eye, steady and aglow.
They were staunch to the end against odds uncounted,
They fell with their faces to the foe.

They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.
 

Today we celebrate Remembrance Day. But this time it isn't about the workout, it is about something far bigger. It is about celebrating and honouring those who paid the ultimate sacrifice for our country. It is about remembering that this spirit of courage, bravery and sacrifice continues to the present day, with those men and women of HM Armed Forces deployed around the globe, far from their loved ones, fighting for what they believe to be right. 

"When you go Home, tell them of us and say, 
For your Tomorrow, we gave our Today"

John Maxwell Edmunds
1916

CrossFit Cardiff WoD

'Remembrance'

Within 18 minutes, complete an AMRAP of:
11 Hang Power Snatch (35/25kg)
11 Burpees
11 Thrusters (35kg/25kg)
11 Pull-ups

On the 11th Minute, rest in silence for 1 minute before continuing where you left off.

Please post rounds and reps to comments...

WoD - Thursday 9th November, 2017

Now that the dust has settled, we shall count scores and shake the leader board up again. Partner League WoD 2 is in the books and what an evening! 

A blistering pace was set by all. Now all that is left, is to see if Matt Parry will actually kill big Mike with the minimal rest that he is surely set to have!! I wish I could insert emoji's into this blog, there would be a big poo one HERE, just for him! 

Get back to normality, at least until next week. 

CrossFit Cardiff WoD

With a continuously running clock; for time and load:

Run 1 Mile
Within 15mins, establish a 3RM Front Squat
Run 1 Mile

Accessory Program

Press:
Tempo press ups - 4 sets x 5 reps (4s down, 2s 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 4 - 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 4- 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

Come back on the second mile, without stopping at the chip shop, and write your times and loads on the whiteboard...

WoD - Wednesday 8th November, 2017

The long await is over, Partner League Workout 2 is here! The atmosphere at the gym looked to be electric and I am expecting there to be nothing different this week. 

Today's workout will give you the option to climb up the establish and excitingly close leaderboard! 

Just a small insight into my warped mind...I googled a Russian Swing band and got Alex. Tsfasman, otherwise known as Joseph Joseph, presumably a member of a Russian Swing band who's name I could not find. Clearly this clue directed you to kettlebell swings, easy day! 
Now I mentioned that he thought that the 10mins would be full of utter bastards! Only one person actually guessed this correctly, but as he let me know via email, he is exempt from the prize draw.
The correct answer: Burpees. The British Military refer to the commonly know burpee as a BASTARD. Basically because they are hard, and we were forced to shout out the word BASTARD at the top of our voices at the top of the jump & clap!!
 
One bonus though, in doing research for these ridiculous clues I discovered that the inventor of the burpee was Dr Robert H "Burpee" of Columbia University. Designed as a fitness test for the US Army.

Anyway. Congratulations to Nick Webb for posting a semi relevant guess but being the winner by default; he was only one of 3 comments, and was by far the funniest. You sir, have earned yourself a spanking new CrossFit Cardiff Hoodie on arrival (hopefully this Friday - printer dependant), tantalising pictures to be published soon!

CrossFit Cardiff WoD

10min AMRAP, You Go, I Go
10 Russian Kettlebell Swings (24/16kg)
10 Burpees
Rx'd

10 Russian Kettlebell Swings (16/12kg)
10 Burpees
Scaled

Please post rounds and reps to the whiteboard...

WoD - Tuesday 7th November, 2017

Man its so close I can already taste that metallic, pre-vomit, taste in my mouth...PLWoD2 is coming your way soon!!

Although I have received a couple of guesses, doing things with kitchen utensils and bottoms are certainly NOT correct, at least not for the evening classes anyway. Come the Xmas doo, all bets are off; as per usual! I will be posting more about that this week, so keep your eyes peeled! 

Soon enough you lovely lot will be using a unit of mass equal to 40 funt, others a multiple of. Oh and just to clarify...Dr Robert H of Columbia University, was a right Bastard, but he sure did get the 1940s American Army fit! 

This Saturday (and Sunday)

The gym is closed this coming weekend for a CrossFit Kids Specialty seminar. Now a few things are really cool about that. Firstly is clear, it will give us the ability to start a CrossFit Kids program in 2018. We are all seriously excited to get that off the ground, as well as hopefully, a special populations class on a Sunday. More to follow with that. 

Due to the above, Matt "Brum Brum" Parry has offered to guide whoever want to go, a spot of bouldering at boulders. He is a fun loving race car driver, that just loves to get involved with new sports. He will be at Boulders climbing centre ready and smiling, excited to throw chalk over someone else's floor at 11am. 
Matt actually told me, in confidence, that all those who come with will be treated to delicious coffees in a local spot afterwards; simply because he loves you all and has loads and LOADS of money! 
The above statement is nearly all true! 

CrossFit Cardiff WoD

For 4 rounds, within a 3 minute window, complete:
250m Row
15 Hang Dumbbell Squat Cleans (50/35lbs)
Max Double Unders
Rest 6mins between rounds. 

Accessory program

Squat:

1. Goblet squat with kettlebell (ideally 4kg or less weight than you used in the 4th week) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)
2. Single leg touchdown progressions - 4 sets x 5 reps on 5x20kg 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)

Please post scores to the whiteboard...

WoD - Monday 6th November, 2017

Another week and time to start a buzz with the Partner League WoD 2... 

Alex. Tsfasman, otherwise known as Joseph Joseph, would have thought this ten minute was full of utter bastards! 

Can anyone delve into my tired, mildly jet lagged mind and solve the puzzle! Guesses to comments please team. The nearest will be judged through PLWoD2 by Ash while only wearing his pants! 

Remember, this week's workout is on Wednesday. Unfortunately though, you have to survive tomorrow and Tuesday first! 

CrossFit Cardiff WoD

21 - 15 - 9 Complex
8 Deadlifts
7 Cleans
6 Snatch
8 Pull Ups
7 Chest To Bar Pull ups
6 Bar Muscle Ups
Then 6, 5, 4 and finally 4, 3, 2. 

The bar is loaded to 70/50kg. Cleans and snatches can be performed anyhow. 

For an explanation of the work out, as well as an prove that super humans do exist, watch this video...

NO, thats not me judging him, it is in fact, Sweet Baby Jesus! 

The picture below, may or may not accompany the above clue...

WoD - Friday 3rd November, 2017

So how was it?? Spicy? How did you break it up? The row the wall ball...TELL ME!!! 

More importantly than the approach to the workout, did any of you have utter meltdowns? One of the funniest things about team competitions, at the regionals or the games, are the blazing arguments they have while one of them is sucking at life trying to thruster a 50kg worm. 
A faceball can bring out the very best in folk! ;-) 

We close the week with a set of very sore hamstrings (still) and therefore will be keeping out feet firmly off the ground in a little, gnarly upper body sprint. 
Get yourself ready for a night on the town with this bad boy...

CrossFit Cardiff WoD

For time:
21 - 15 - 9
Pull Ups
Ring Dips

Please post time to the whiteboard...

WoD - Thursday 2nd November, 2017

I wish I had a way of knowing who was reading this first, how excited they were and the noises they were making as they did! My guess is that it's Big Mike; as excited as an excited person, with  a special reason to be excited; similar to the noises he makes when leaving an assault bike!

I'm not going to tease you any longer! Not even with expertly drawn pictures of clues, so well done that you couldn't possibly guess incorrectly...or so I thought! 

The Partner League is here. Grab your buddy, lace up your nanos and hold on for the ride! After all, there is a hot date with Ash at VIVA Brazil for the winning team, lots to fight for! 
Just remember...three is a crowd!! 

Workout and score posting info below...

CrossFit Cardiff WoD

Partner League 1
For time:
Row 3000m
150 Wall Balls (20/14lbs)
RX'd

For time:
Row 2000m
100 Wall Balls (14/10lbs - reduce ROM to a wall ball placed on a 20kg bumper plate if needed)
Scaled

Standards
Squat lower than you really want to, hit the target...repeat. Read again, that says nothing about smashing yourself in the face with a ball. Doing so will push you further from that meaty date. 

Workout Flow
Teams may split this work however they choose.

Score Posting
Times will be recorded via Instagram posts. Anything is acceptable so long as it contains your team name, time and the post has @reebokcrossfitcardiff tagged. If you don't have IG, then an opposing team can help.  
Please also tag the location, type in Reebok CrossFit Cardiff in the location search and click on that, NOT Reebok CrossFit Cardiff 2.0 (our impersonator!).
Following the five weeks, the best picture will be selected with the posting team winning a prize even better than a date sucking salty meat with Ash

Happy Hunting!

Accessory Program

If you still have the minerals...

Press Session
Tempo press ups - 4 sets x 5 reps (4s 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 3 - 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 3- 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 1st November, 2017

What is it with that Assault bike?? Every single time it comes out folk vomit, guaranteed. Brutal pieces of kit! 

Now that you ab doms (abdo) have been firmly topped up, you will be able to eat as many mice pies as you need on Xmas day! Speaking of Xmas. Start getting your party tickets paid for please team. Coaches are collecting the readies. 

Mel will be unleashed and directed to your home addresses on December 1st...you have been warned!!!

CrossFit Cardiff WoD

Push Jerk
5 - 5 - 5 - 5 - 5

Lift some tin and get some PBs. Please post loads to the whiteboard...

She's coming! 

WoD - Tuesday 31st October, 2017

If anyone finds Conroy's spine at the gym could you either hand it in at reception or leave it in the lost and found box please? 

The box was absolutely pumping for the re-run of 17.1; PBs flying about everywhere! I hope it continues throughout the week, I'll just adjust the movements for all the workouts so that you don't need to tie your shoelaces.

Comment on the Facebook post if you were one of those who smashed your previous time! 

CrossFit Cardiff WoD
For time:
25/20 Cal Assault Bike
50 TTB
25/20 Cal Row
50 TTB
25/20 Cal Assault Bike. 

Please post times to the whiteboard...

Accessory Program

Squat: Session

Goblet squat with plate (ideally 5kg or less weight than you used in the third 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 4x20kg 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)

Monday - 30th October, 2017

Here's to another kick ass Monday and the beginning of a new week of fitness. 

Tomorrow we are giving you the chance to try to improve on a previously tested workout. Now, behind the scenes, the entire team has been verbally abusing Suller for programming it, and I encourage you to do the same. 

The only time that I have ever done this workout was the night it was released, at 3am after I had judge Kristin Holte; fuelled with at least 7 espressos and 3 slices of pizza. But luckily, not beer like one or two others. About 13 days later I able to stand up properly again. 
Can't wait! Thanks Suller! 

The good news about this year though however, "Kelly" wasn't programmed two days ago. 

CrossFit Cardiff WoD

17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use a 50lb Dumbbell and 24 Inch Box
Women use a 35lb Dumbbell and a 20 Inch Box

lease post times to the whiteboard...