WoD - Thursday 31st July 2014

Evening folks! Great to catch the end of Dan's MOVE3 class tonight and witness the supple leopard population of RCFC getting their flexibility on. If you haven't checked out Dan's classes then have a goose at the poster below:

In a hilarious twist of fate Jack Ellis scored the following during Wednesday's rowing wod. After Brad explained the workout to me 4 times I too found it hysterical. Honest.

RCFC WOD: 100-80-60-40-20 Double Unders 50-40-30-20-10 Kettlebell Swings (24kg/16kg) 25-20-15-10-5 Toes to Bar

WoD - Wednesday 30th July 2014

As I write this the chatter around the chalk bucket is that Mel Jenkins destrominated young Brad Rivers on tonight's overhead walking lunge WOD. Not since September 2012 has Brad been beaten in a workout involving gymnastics, thankfully we captured video footage of that workout. Mel has now earnt the title of QUADZILLA and a lifetime membership of the Brad Rivers owners club. Now enough of these shenanigans and on to the wod...

A: Set 1k on the rower 1min on 30 sec rest 1min on 30 sec rest 1min on (Score is the time of the 1k or the meters left)

B 1rm Thruster within 20 mins

Times to beat: Brad - 3:57.5 Raper - 3:57.7

QUADZILLA...

WoD - Tuesday 29th July 2014

Well that escalated quickly!! Amazing effort from everyone during Nancy yesterday. Special mention has to go out to Menna who crushed the runs during the 7pm class and left some experienced athletes chasing her heels!! Well done Menna!! Today we take on an evil looking triplet from the devious mind of young Brad Rivers. Brad literally spends all day smashing himself on different workout ideas in order to perfect the perfect wod. Yes, I know what you're thinking, Hares just dropped a homonym. Ballsy linguistic tekkers at this time of night considering I was spewing about 2 hours ago.

Brad has already done the workout and he tells me it was an utter shitfest very enjoyable and hopes no-one dies you all have fun!

A: 10 min AMRAP: 3 Clean and Jerks (60kg/40kg) 5 Bar-Hop Burpee 7 Pull Ups

B: 100 Overhead Walking Lunge with 20/15 plate

Gratutius BradFit shot...

WoD - Monday 28th July 2014

The fittest man alive...and Rich Froning A: "Nancy"

5 rounds for time: Run 400m 15 Overhead Squats (42.5kg/30kg)

B: 3 rounds, for form not time: 10 Hip/Back Extensions

WoD - Saturday 26th July 2014

I seriously hope that the box is still standing and at least some of our neighbours are still alive... Reebok CrossFit Cardiff WoD

8 Rounds for time of:

7 Push Press (50/35kg) 10 OHS (50/35kg) 15 GHD Sit ups

Please post times to comments....

WoD - Friday 25th July 2014

Let the games begin.... Reebok CrossFit Cardiff WoD

A: For time:

50 Strict HSPUs

7 min time cap

B: Complete as many rounds and reps within 10 minutes of:

12 TTB 9 Burpees

Rest 5mins

C: Complete as many rounds and reps within 10 minutes of:

12 KB Swings (24/20kg) 9 Box Jumps (20")

Please post rounds and reps to comments....

WoD - Thursday 24th July 2014

Davs is crapping himself right about now!! Not because he is worried about messing up the entire CrossFit games, but because he is sharing a room with a Singaporean who has a mohawk and incredibly strong thumbs!! Why this is not written in the first person I do not know!! Reebok CrossFit Cardiff WoD

A: EMOM 8mins

5 STOH (70/50kg) 20 Air Squats

B: 3 Rounds for time and load:

Run 200m 3RM Deadlift Rest 4mins

Subtract 8 mins of rest from your total time, post 1 load; the heaviest. Warm up to a 3RM deadlift prior the WoD within 5 mins. Take as little rest from the run to the lift, remember, the whole thing is for time.

Please post times and loads to comments...

WoD - Wednesday 23rd July 2014

Neck two fingers of beer each time you see Davs F it up at the games! Reebok CrossFit Cardiff WoD

A: 3 Rounds, each for time of:

15 Wall Balls (20/14lbs) 7 Ring Rows Rest 30s 10 Cal Row (80% of max) Rest 2mins

B: 'Fran'

For time:

21 - 15 - 9 Thrusters (95/65lbs) Pull Ups

Please post times to comments....

WoD - Tuesday 22nd July 2014

Just to warn you guys off, it's late and I am writing the weeks blog posts. In fact, it is 00:10 and I have to leave Cardiff at 04:45 and i still have washing to do. Therefore this is the longest post that the blog shall contain this week. Apologies and I still love you and want to give you banter. Jimmy hasn't told me what he has been up to so I have limited material for you all. Blame Jimmy! Reebok CrossFit Cardiff WoD

A: Spend 15 mins working on squat therapy

B: Back Squat

5 - 5 - 5 - 5 - 5

C: 50 hip extensions, slow and controlled for form and not time. In as fewer sets as possible.

Please post loads to comments....

WoD - Monday 21st July 2014

So as most of you SHOULD be aware it is the CrossFit Games this coming weekend. This is the highlight of the year in many peoples Crossfit lives and some of our lucky members are actually going to be sunning themselves in LA this week to watch or even judge it! So not to feel left out, on Friday night we are planning a one night only special screening at the box (technology permitting!) we will be showing The Games live on a 12 foot projector screen through the night! Yes, due to the time difference the events will run from 6pm to about 3am although full event times are yet to be announced and we all know what Dave Castro is capable of.... So far we have (UK times)

6pm triplet (3k row, 300DU, 3k run)

10.45pm sprint sled....?

They always like a 'Friday night lights' event in the main arena so expect a cool WOD at around 2am as well...

But the team events will be running throughout and in between as usual.

The plan is to stick around after the 7pm class and turn the box into a cinema. Bring a sleeping bag, bean bag, pillow, couch, inflatable chair, or whatever gets you comfortable. If you want to sleep at the box then that's cool, it'll be warm enough, although Brad has called shotgun on the upstairs couch (which if last year is anything to go by, he'll be cwtched up on by around midnight) .....

Obviously food, drinks and paleo treats are going to be needed so bring what you need for yourself.

There's a couple of ground rules though gang.

1. No dropping heavy arse barbells at 2am and waking up our sensitive neighbours. If you fancy trying to beat Rich Froning as he's doing the WOD live then that's cool as long as it's Burpees and pull ups :)

2. Clear up any and all traces of the nights action ready for when the box is officially due to open at 10am.

So if you want in on this action it'd be good to get a rough idea on numbers so leave a comment on Facebook.

This could be epic.

Reebok CrossFit Cardiff WoD

A: Spend 15mins working on HS tekkers

B: Complete as many rounds and reps as possible in 20 minutes of:

3 Hang Power Cleans (85/60kg) 6 Strict Ring dips 9 Box Jumps (30/24") 27 Double Unders

Please post rounds and reps to comments...

WoD - Saturday 19th July 2014

This blog was written days ago and I have no banter for you! This is why it is far better for morale, in the long run, to be forced to wait until later on in the evening so as I have time to get out to you guys some material picked up from coaching or what not. This will not happen again! Reebok CrossFit Cardiff WoD

A: 4 Rounds each for time of:

30 Double Unders 15 Thrusters (40/30kg) Rest 2mins between each round

B: 3 Rounds for time of:

20 Air Squats 10 Push Press (60/40kg) Rest 2 mins between rounds

C: 2 Rounds for time of:

15 Burpees 5 Deadlifts (100/80kg) Rest 2mins between rounds

Please post times to comments...

WoD - Friday 18th July 2014

Please, someone help me out??? What retarded stuff has Jimmy been up to this week?!?! Has he shoved his ass into any ones face during a "shoulder stretch"?? Reebok CrossFit Cardiff Partner WoD

A: Within pairs, one working whilst one supports:

Accumulate 5mins each in a handstand hold

B: Within 10mins complete as many rounds and reps as possible of:

Row 250 Max Reps DB (or KB) hang power cleans (20/15kg) One athlete performs DB hang cleans until their partner has completed 250m row, switch.

Rest 3mins

C: Within 10mins complete as many rounds and reps as possible of:

Row 250m Max Reps box over jumps (30/24") One athlete performs press ups until their partner has completed 250m row, switch.

Please post rounds and reps to comments.....

WoD - Thursday 17th July 2014

Unfortunately I have been away from the box for a few days and have been unable to see what James Hewett has been up to the past few days!! Therefore, I cannot take the piss out of him! This is upsetting but made better by seeing "Coach" Danny Watson attempt to re-start his own heart during a difficult training session by the means of a bench press precordial thump! So aggressive and AWESOME was said manoeuvre that he managed to complete confuse everyone around him by having them believe that he had simply dropped the bar accidentally onto his chest. Of course this was NOT the case, and he definitely did NOT trap his own hands underneath the bar; making him look like a T-Rex!! The problem with the whole event was that for some reason, compassion took over and I rescued the poor lad before I thought to take pictures and abuse him! I need to get a grip of myself. Immediately following the incident I did manage to sketch an extremely life like drawing of Coach Watson during his ordeal! #sucidegripisreservedforpros

Reebok CrossFit Cardiff WoD

A: EMOM 10 mins

6 KB Swings (32/24kg) 8 TTB

B: "Helen"

3 Rounds for time of:

Run 400m 21 KB Swings (24/32kg) 12 Pull Ups

Please post times to comments....

WoD - Wednesday 16th July 2014

So having destroyed myself with Danny Watson all day, I have managed to come up with some WoDs for you guys for the rest of the week; ideas at least. You are all going to LOVE it!! Reebok CrossFit Cardiff WoD

A: Bulletproof Shoulder

B: 3 Rounds for time of:

15 STOH (50/40kg) 20 Burpees 15 Power Cleans (50/40kg)

C: Tabata Hollow Rocks

WoD - Tuesday 15th July 2014

I bring you a gift from Paris, a devilish couplet which will leave you all begging for chalk and mercy!! Brad's hoover is going to be busy tomorrow! Reebok CrossFit Cardiff WoD

A: Spend 15mins developing squat therapy

A little word from a CrossFit legend - Chris Spealler

B: For time:

21 - 15 - 9 Hang Squat Snatch (40/30kg) Chest To Bar Pull Ups*

*these ARE chest to bar pull ups, if you can't do them unassisted then take your balls off, kick them out of the door and scale so as you can complete the required range of motion. Women especially! ;-)

12min Time Cap

C: 3 sets of:

15 GHD Hip Extensions Rest 60s 15 GHD Glute Ham raises Rest 60s

Please post times to comments....

WoD - Monday 14th July 2014

Morning all! Excuse the ûber late post, I have literally just got back! Some ninja travel home from Paris ensured that I could not allow you revellers a sneak peak on what treats await you tomorrow (now today)! You are lucky that you are getting anything at all, considering how close we came to death on the M4 en route home, I joke you not! I'd be surprised if Mr Evans got home and did not kiss the sweet smelling tarmac of his driveway. Lucky escape! Anyway, know that I am alive I shall let you all know your fate...

Reebok CrossFit Cardiff WoD

A: 3 Rounds each for time of:

25 Wall Balls (14/12lbs) 15 Pull Ups Rest 60s

B: Within 8mins establish a 1RM Front Squat

C: Within 18mins complete as many rounds and reps as possible of:

30 Double Unders 7 Unbroken Front Squats* 10 Burpees

*the load of these front squats is the athletes choice, however they MUST be heavy! A real push to get the reps out! I would suggest that 70% of part B would be a good guess.

If the Front Squats are broken by the bar touching the floor prior to the completion of all 7, then that round needs to be started from the beginning of the Double Unders.

WoD - Saturday 12th July 2014

Don't forget that gymnastics starts tomorrow at 09:30 with our resident bad ass! Get stuck in guys, the resource is there. Weightlifting gymnasts with the lungs of swimmers....hand up who doesn't want to be that guy!!

Reebok CrossFit Cardiff WoD

A: Spend 15mins working on your gymnastic skill of choice

B: 7 Rounds for time of:

5 Push Press (40/30kg) 7 Hang Power Cleans (40/30kg) 9 Sumo Deadlift High Pull (40/30kg)

Please post rounds and reps to comments....

WoD - Friday 11th July 2014

If anyone sees Brad in those ridiculous pantalons again, then please burn them off his legs to save the rest of us. Thanks. Reebok CrossFit Cardiff Partner WoD

A:10min AMRAP 6 power snatch (50/35kg) 6 hspus

5min rest

B:10min AMRAP 12 STOH (50/35kg) 12 pull ups

For part A one person snatches while the other does the hspus. Athletes then swap after both have completed the prescribed number of reps. The same is for part B.

Please post rounds and reps to comments....

WoD - Thursday 10th July 2014

Brad is doing his very best to give you guys a good kicking this week. Nice work Bradder's, keep it up! Reebok CrossFit Cardiff WoD

A: 3 rounds for time of: 1k row 7 Squat Cleans (90/60kg) 21 burpees

B: For 10 mins:

Mobilise your shit

WoD - Wednesday 9th July 2014

Reebok CrossFit Cardiff WoD A: For time: Run 400m 21 Thrusters (40/30kg) Run 400m 15 Thrusters (40/30kg) Run 400m 9 Thrusters (40/30kg)

B: In the least amount of sets perform:

50 Hip Extensions. (the minute that perfect form is lost, terminate the set)

Please post times to comments....