Forging Elite Fitness In South Wales
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CrossFit WOD
So you thought that today was bad, just so you know, this is what Ash intended to program...
For time:
50 Cal Assault bike
Rest 5 mins
40 Cal Assault bike
Rest 4 mins
30 Cal Assault bike
Rest 3 mins
20 Cal Assault bike
Rest 2 mins
10 Cal Assault bike
You’re welcome!!!!
CrossFit Cardiff WoD
A: Within 10 mins establish a 1 Rep Max of:
Strict Press
B: Within 10 mins establish a 3 Rep Max of:
Push Press
C: Within 10 mins establish a 5 Rep Max of:
Push Jerk
Welcome to a new week full of opportunity. Before we talk about the WOD, there is something more important that I want to take a moment to highlight. One of our very newest members Ellen Downey over the last year has been on quite a journey. Working with Franco, and through her sheer determination and persistence has now managed to cure herself of Type 2 Diabetes.
This is an amazing example of what is possible when you take control of your destiny like Ellen has, proving that if you truly want something, then just go out and get it.
I don't know Ellen that well, but I can imagine how she must have felt the first time she came to our box, approaching the front door to the distant sound of barbells being thrown around, loud music and shirtless people everywhere...... It would have been so easy for her to give up, to convince herself that this wasn't for her, but she didn't and is now reaping the rewards.
It really is true that all the good stuff happens way outside your comfort zone.
Ellen recently completed the August On Ramp and as soon as a minor injury has cleared up will be back in to the WOD classes. Please keep an eye out for her and give this remarkable woman a high five when you see her.
WOD - Monday 14th September
Within a 20 minute time cap
Perform 50 'Touch and Go' Clean & Jerks (60kg/40kg)* *Every time you drop the bar run 400m
Friday can only mean one thing . . . .
PARTNER CARNAGE
50 - 40 - 30 - 20 - 10
Double kettle swings (24/16)
Double Ketrle bell front rack lunges (24/16)
In between each round complete a 200m farmers walk
Split the work as needed only one person working at a time. With the farmer walks one person carries the kettles the other rests swap when needed.
DWF.4 30min running clock: Within the first 10 mins complete Diane
21-15-9
Deadlift (100/70)
Handstand push ups Within the second 10 mins complete Isabel
30 snatch (60/40) Within the final 10 mins complete Fran
21-15-9
Thrusters (40/30)
Pull ups
Part A - Within 2 minutes complete: 200m Run
Max rep burpee box over jumps.
Repeat for a total of 5 rounds with a 2 min rest between rounds. Score is the total amount of burpee box over jumps completed.
Part B - complete 5 sets of:
15 hip extentions
Rest as needed in between sets
Well done to Mel and Ian this weekend competing at Masters at War. Great job guys, judging by the pictures, it looks like you smashed it!
No bank holiday to save us this time so lets get back into another amazing week of work.
Part A
Front Squats 3-3-3
Aim to hit 85%-90% of your 1RM (If you don't know what your 1RM Front Squat is then punch yourself in the face and find it today)
Part B - For Time:
30-20-10
Row (Calories) Thrusters (35/25)
*Everytime you drop the bar, add 3 reps onto the total for that round. (10 minute time cap)
Going unbroken is something all CrossFitters should aspire to, you shouldn't need any additional motivation, but the structure of this workout will give you some added incentive to try to go unbroken during the WOD. Dig deep, and hang in there. MTFU.
Hope you all enjoyed your double 'girl' day today. Grace and Annie are hard in their own right so don't under estimate the achievement of doing both together! Partner WOD Friday
20 minute AMRAP
8 KBS (32/24) 10 Press Ups 12 Air Squats
*One partner completes a whole round before the other goes.
Congratulations to everyone who managed a PB today, I witnessed at least 3 people hitting new records! This shit works! If you want me to add you to the DWF leaderboard then let me know your scores if you didn't do the WOD tonight.
Tomorrow we combine two benchmark girls so you'd better bring your 'A' Game.
'Gr'Annie'
50-40-30-20-10
Double Unders Abmat Situps
*Perform 3 Clean & Jerks (60/40) after every movement.
So 50 DU, 3 C&J, 50 Sit-Ups, 3 C&J, 40 DU, 3 C&J etc ....all the way to 10 Sit-ups, 3 C&J
Also,
its this little fellas birthday, so if you see him at the Box, give him a big hug and if the moment takes you, then also thank him for improving your work capacity across broad time and modal domains.
Todays WOD will count towards the qualifying for our DWF team. It looks like quite a few of you (women) didn't do DWF 15.1 last Wednesday! So if you want to perform the workout and see where you stand then please do so and let us know your score. Even if you have no intention of going to the comp it'll be good to see where you stand at the end. Its just a bit of fun :)
The current leaderboard for the Men is as follows (time cap of 10mins plus 1 second for any uncompleted Rep):
And for the women (excluding the MU as none were completed) is:
Here is DWF WOD 15.2
Get as far as you can into the following
10 x 10m shuttle sprints followed by 1 Squat Clean (80/50) 8 x 10m shuttle sprints followed by 1 Squat Clean (90/55) 6 x 10m shuttle sprints followed by 1 Squat Clean (100/60) 4 x 10m shuttle sprints followed by 1 Squat Clean (110/65) 2 x 10m shuttle sprints followed by 1 Squat Clean (120/70)
(You have 3 attempts at each clean) Note your heaviest weight completed and time of completion For those of you wishing to scale there will be additional lighter barbells set up so you can choose were to start the work out, but the cleans are meant to be heavy!
A) Within 10 minutes Accumulate 2 minutes of LSits 30 air squats Accumulate 2 minutes mins of Handstand holds
B) WOD
21-15-9 Burpees Pull-ups
Strong weekend manoeuvres gang, seamless transition from Rope Climbs into Mojito's. Loving your work. ....Aaaaaaaand its Monday again.
20 Minute AMRAP
20 Wall Balls (20lbs/14lbs) 20 Box Jumps (24"/20") 200m Run
For some of our newer members, I thought you may like to see a short video of the throwdown we organised last year.
https://www.facebook.com/117600974977921/videos/674640419273971/?l=5122266791682874694
In teams of 3, with one person working at a time:30 min AMRAP: 6 Rope Climbs 30 Strict Press (40/30kg) 90 Double Unders
PARTNER WOD!!! 14 rounds for time (7 each relay style)
3 clusters (80/50)
12 kettle bell swings (24/16)
Part A - Back squat 7 - 7 - 7 - 7
Part B - For Time:
500m Row
400m Run
(That's it! Go hard, go fast!!!)
Part A - gymnastic strength Complete for form, brake and mix reps as you choose:
30 strict Pull ups
30 strict Ring dips
Part B - DWF15.1
For time (10 minute cap)
80 Double unders
40 Toe to bar
20 Overhead Squats (50/35)
10 Muscle ups
This workout will be the first qualifier for divided we fall at the end of the year. This means that if you would like to compete you need to complete the workout as RX and give your score to one of the coaches. We are relying on the integrity of all of you guys with this, so don't be a douchbag and cheat. Record the time after you complete the OHS as a tiebreaker incase you are unable to perform a muscle up.
This one will test you mentally as well as physically, it's just you and your bar! Oh and by the way Katrin Davidsdottir did it in under 6 minutes!! Good luck. WOD
21 - 15 - 9
Power cleans
Front rack stationary lunges (you must step backwards)
Shoulder to over head
Rx load - 60kg/40kg
Yeh I know, Monday sucks. The sunny BBQ goodness of the weekend is a distant memory and all thats left is the damp, drizzly anticipation of a full week back in work. Unless you're a teacher..... in which case, please do 50 burpees right now to make the rest of us feel better. Thanks.
So to cheer us up, we've got a Partner WOD Monday to look forward to, and as you all know, we've got a fresh batch of OnRampers joing us. So please introduce yourselves, be nice and partner them if they're looking particularly scared. We've all been there!
Psych yourselves up and hit this hard.
In Pairs with only one partner working at a time, complete:
50-40-30-20-10
Calorie Row Burpees
On the count of 3,2,1...go perform a 50 calorie row, followed by 50 burpees, followed by a 40 calorie row etc ....... until you finish with 10 Burpees.
Split the work as needed.
Well done to all those who attempted Fran today and especially those that RX'd it. If it was your first Fran then make a note of the time, you'll look back in years to come with fond memories. She won't get any easier though! We graduate a new set of OnRampers tomorrow night who will be enjoying a little bit of FGB as is tradition. If you're in the 6pm class feel free to stick around and give them some love. As a result we'll be deferring our usual Friday Partner WOD until Monday which will be an 'adopt an OnRamper' class.
Tomorrow's WOD:
20min AMRAP: 15 SDHP (35kg/25kg) 10 Hang Power Snatch (35kg/25kg) Run 400m
Right guys, we are entering a team in the Divided We Fall competition (Nov14th/15th) to be held in Manchester. This is one of the best run CrossFit competitions I’ve been to, and this year each box across the UK will be allowed to enter one team. Its also a great excuse for a Box ROAD TRIP!!! …...So we have to select our team!
The competition guidelines have stated than any athletes competing will need to be able to do Muscle Ups, HSPU’s, Pistols etc. And the team will comprise two girls and two guys.
Obviously there are a few of you who are very close to getting your first Muscle Up or will be nervous about some of the movements…. This is a great time to use this as something to focus you on your goal of getting the movements…. you have 3 months! If you want to try a 6-8 week Muscle Up progression training plan then we’re happy to work with you on that.
So if you fancy it, then for the next few weeks we’ll be using one of the daily WODs for our box as a scored WOD for qualification. We’ll let you know which WOD it is in advance and you’ll have until Sunday night to complete it if you can’t do it on the day.
Just make sure someone is around to count your reps and make sure you do it Rx. This is just a bit of fun so don’t get too serious with it guys and don’t worry too much about the movements at this stage.
I’ll keep a note of the scores so we can see how everyones doing!
Good luck and keep an eye out for the first qualifying WOD #DWF15.1
Tomorrows WOD
"Fran"
21-15-9
Thrusters (42.5kg/30kg) Pull Ups
Warm up with Squat Therapy Part A:
2-2-2-2-2 Split Jerk
Part B
Max effort 1k Row
