Forging Elite Fitness In South Wales
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CrossFit WOD
Awesome work from all you guys who completed 14.3 tonight and over the weekend. Seriously good efforts everywhere and amazing resilience shown! Roll on the next one!!
Reebok CrossFit Cardiff WoD
A: Spend 15mins working on squat therapy
B: 2 rounds for time of:
30 - 20 - 10 Front rack Lunges (50/35kg) Burpees Box jumps (24/20")
Please post times to comments....
Congrats to Ryan Hill for lifting a shit tonne today at the Welsh Champs today! Congratulations, more impressively, for eating as much as you did this evening! Reebok CrossFit Cardiff WoD
5 Rounds of: 4min AMRAP: 5 GTOH (70/50kg) 20 Air Squats Rest 2mins
Note to self...don't smash yourself in the face with a spanner! I may get out in time to watch 14.3. Reebok CrossFit Cardiff WoD
"14.3"
Who knows what it is yet
Please post whatever it is to comments...
The open is nearly upon us guys! Only a day left to sign up, now SIGN UP!! You'll probably do the workouts anyway so you may as well! Be sure to join Reebok CrossFit Cardiff as an affiliate and team!
We shall look at getting the WODs done on Friday nights. Either that or Saturday mornings. There will obviously be folk (like me) who can't perform them on the Friday every week, but the atmosphere is so much better when we all do it together; watch each other smash out PBs in everything!
Finally, that's what the open is awesome for! So many people push themselves during the workouts to getting lifts and movements that they have never been able to before! Repping out personal best lifts and flying through muscle ups when they previously haven't been able to!
You might say the open give you wings!
Reebok CrossFit Cardiff WoD
A: Spend 20mins working on squat therapy as well as your gymnastics goat. Remember, air squatting is a gymnastics movement. No pressure though! But it is the foundation of our amazing sport
B: 5 rounds for each for time of:
Run 400m Rest 3mins
Please post times to comments....
So the new stash is in and you all know the old saying..."no glove, no love!" Well the same applies..."no cash, no stash!!" Prices are as follows:
T-Shirts - £20 Hoodies - £35 Vests - £15
I've been getting messages from you guys all night about your Fran PBs, fricking awesome!! Well done to all, now let's do it for 'Grace!'
Reebok CrossFit Cardiff WoD
A: Warm up: 3 Rounds for time of: 3 Dumbell Snatch (Each Arm - 45/35lbs) 7 Burpees 10 Box Jumps (20")
Focus on opening the hips during this warm up, squeeze your butts hard!
B: EMOM 5mins
3 Touch and go GTOH (70/50kg)
Ensure efficiency of movement here. It is designed to be heavier, but not take more than 7-10s to complete. Scale if you have to but make sure that this load is more than that for part C
You should move quickly and get the barbell straight off your chest to overhead from the receiving position of the power clean.
C: "Grace"
For time: 30 GTOH (60/42.5 - 135/95lbs)
If anyone wants the really unsatisfying job of helping Davs to return the old box back into a standard that we can hand it back then please feel free to come over and lend a hand. Reebok CrossFit Cardiff WoD
"Push Pressing Coffee"
For time: Run 800 meters 50 Back squat (60/40kg) 50 Push press (60/40kg) Run 800 meters 35 Back squat (60/40kg) 35 Push press (60/40kg) Run 800 meters 20 Back squat (60/40kg) 20 Push press (60/40kg) Run 800 meters 1 Muscle-up
TIME CAP: 40mins
Post time to comments...
Reebok CrossFit Cardiff WoD A: Spend 10mins working on squat therapy...DO IT!!
B: Within 20mins establish a 1RM Drop snatch
C: Within 20mins establish a 1RM Snatch
No pearls of wisdom tonight I'm sorry guys...apart from don't park your car outside Cwmbran ambulance station as some scroatbag will break into it!! Reebok CrossFit Cardiff WoD
"Cindy XXX"
Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats
RX'd is unbroken! GET AFTER IT!!
Please post times to comments....
PS: I always knew John Cleese was switched on...
Remember guys, Michaela Breeze will be coaching at 6pm so there will be no coached class! A QUIET open gym is cool but that will take part in SILENCE and not on the matted area! Alternatively you could just join the rest of the gang and learn to lift like an Olympian!! Do it!! Reebok CrossFit Cardiff WoD
A: EMOM 12mins
3 Hang Power Cleans (80/60kg) 20 Double Unders
B: Five rounds for time of: 10 Power clean (60/40kg) 15 Wall balls (20/14lbs)
Please post times to comments...
So Reebok CrossFit Cardiff 1.0 is nearly no more! In attempt to stay alive she has removed yet more skin from the hands of two of her previous inhabitants. The dirty cow!! Reebok CrossFit Cardiff WoD
A: Overhead Squat
3-3-3-3-3-15
Yep that says a set of 15 on the end!
B: 3 rounds of: 7 strict Knees to Elbows 12 Hip & Back Extensions (if you're not quite there then sub these for hip extensions. Rest 60s
So, that's it, we're in! Officially! I'm sorry to anyone who rocked up at the old box but i hope you enjoyed your burpees! We still aren't fully functional, showers and that, but it won't be long before we are. Please just bare with us.
Normal hours will be resumed from tomorrow, come on in and have a goose!
Reebok CrossFit Cardiff 2.0 WoD
Seven rounds for time of:
7 Push jerks (70/50kg) 10 Chest to bar pull ups 15 Burpees
Please post times to comments....
Reebok CrossFit Cardiff WoD Coaches Choice, safe to say it won't involve pull ups...
Reebok CrossFit Cardiff 2 rounds for time:
25 Press Ups 50 Pull Ups 75 Wall Balls (20/14lbs)
Please post times to comments....
Simon Pinnell is today, being let loose with a large disc cutter! People may die! Reebok CrossFit Cardiff
A: 3 Rounds each for time of:
4 Muscle Ups 8 Box Jumps (30/24") 100m Sprint Rest 2mins
B: EMOM 12mins:
3 Power Snatch 3 OHS Pick a load that challenges you and maintain throughout, or progress in load until you reach failure
C: For time and sets
100 KB swings (32/24kg)
Each time an athlete breaks they must perform 15 Hip Extensions (or barbell good mornings)
He's back!!! And to celebrate his return we shall lift heavy things! Yes Double D!
Reebok CrossFit Cardiff
A: Work on a gymnastics goat for 15mins
B: Back Squat
5 - 5 - 5 - 5 - 5
Please post loads to comments...
In other and just as exciting news, coat 2, thanks to a painting NINJA, is on!!!
Reebok CrossFit Cardiff WOD: 12min AMRAP: 7 Dumbell snatch (right arm) 10 OH walkin lunge (right arm) 15 air squats 7 snatch left arm 10 OH walkin lunge (left arm)
DB - 45/35 It could be worse, you could have to watch this guy jump around in spandex!!
Today we celebrate one of our long standing members birthdays! The man is question is an amazing bloke and a dab hand with a sledge hammer and a roller door! Dazza, Happy Birthday buddy!! Reebok CrossFit Cardiff
10 Rounds for time of:
100m Sprint 15 KB Swings (24/20kg) 100m Sprint 15 Burpees Rest 1min
Please post total time, minus rest, to comments...
Xmas Opening Hours Xmas opening times. If any days aren't included then they will be normal days.
Christmas Eve - Open gym 10am - 1pm Christmas Day - CLOSED Boxing Day - CLOSED New Years Day - CLOSED
Reebok CrossFit Cardiff WoD
To celebrate the release of Anchorman 2 we shall lift some heavy shit!!
A: EMOM for 12mins
3 Hang Squat Cleans at 70% of 1RM 10 Press Ups
B: For time:
Row 2K
C: 15 Hip Extensions Rest 60s 15 Hip & Back Extensions
These are difficult. If you are still working on your Hip & Back extensions, then scale the to the intermediate posterior chain movement of back extensions.
During the latter half of this workout, the last time I did it, I screamed...it's fun! Reebok CrossFit Cardiff
Complete as many rounds as possible in 20mins of:
5 Thrusters (95/65lbs) 7 Hang Power Cleans (95/65lbs) 10 Sumo Deadlift High Pull (95/65lbs)
Please post rounds to comments...
4 Rounds For Time of:27 Box Jumps @ 24 Inches, 20 Burpees, 11 Squat Cleans @ 145/100 LBS
U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
