Forging Elite Fitness In South Wales
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CrossFit WOD
If any of you aren't sure you are working out at a sufficient intensity level then please check out Chris from the On Ramp. This is exactly what you should look like post wod in order to produce results!!
The box is open from 10:00am - 12 noon, with a WOD at 11:00am. Please do not rock up at 11:55am to do a 20 min EMOM!!
WoD: 4 RFT: 25 Kettlebell Swings (24kg/16kg) 20 Box Jumps (24"/20") 15 Strict Press (40kg/25kg)
Partner fun today folks. My son Zac turns 2 today and he will be attempting this workout over the weekend in Bluestone with a beach ball, and no doubt will beat me by a considerable margin!!
In pairs:
100 Wall Balls (20lb/14lb) 6 x 200m Wall Ball carry relay (3 each) 75 Wall Balls (20lb/14lb) 4 x 200m Wall Ball carry relay (2 each) 50 Wall Balls (20lb/14lb) 2 x 200m Wall Ball carry relay (1 each)
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
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...
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...
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
"Any routine, no matter how complete, will contain the blueprint to your weaknesses. The breadth of the adaptation exactly describes the breadth of the stimulus." Nature does not care for how heavy you are, how tall you are or whether you like to clean and jerk, run in the rain, listen to Tom Jones whilst you workout or.....love nothing more than a good partner WoD on a Friday!
Therefore.....
Reebok CrossFit Cardiff WoD
A: Within 20mins either work on tekkers of or establish a 3RM Overhead Squat if you are salty enough
B: For time:
Row 1000m 100 Double Unders 75 KB Swings (24/16kg) 50 Box Jumps (24/20") 25 Thrusters (35/25kg)
Please post times to comments....
I just know this is what you will be all thinking, however, i'm not in the country so you can't get me!!
The day has finally arrived! It's the eve of the annual "Bro and Ho down", where the top Bro and the top Ho will be christened. Now, it's important to note that although Bradder's seems very chilled out, he may well implode when 100 hungry athlete's rock up either at the same time but more than likely whenever they want. ;-) He has done an excellent job sorting this out for everyone, despite having some chaffing that would make the normal person weep like a child!
Make sure that no one rocks up expecting the box to be open as usual! It has been advertised up to the ying yang, so everyone should know. The timings are below for you guys! Remember to come in and kick butt, have a serious blast and be sure to keep some of the hog aside for Davs and Mark Raper!
GOOD LUCK YOU BEASTS!!!
Timings (DON'T F IT UP)
Box Opens - 09:00 Athlete Registration - 09:30 First Heat begins - 10:00
Be mindful of where you park please guys. Maybe try to leave your cars over on the gravel area which is opposite the garage.
You have the evil mind of Elliot Simmonds to thank for this one folks!! Please direct all feedback to Elliot when you next see him!! WoD: In teams of two: 75 Pull Ups 75 Box Jumps (24"/20") - Games Standard 75 HSPU *every 90 seconds 1 Synchronised Bear Complex (Power Clean - Front Squat - STOH - Back Squat - STOH) - Partners must do this in time or 5 burpee fine incurred. 80kg/60kg.
For time:21 Deadlifts (100kg/70kg) Run 400m 18 Deadlifts (100kg/70kg) Run 400m 15 Deadlifts (100kg/70kg) Run 400m 12 Deadlifts (100kg/70kg) Run 400m 9 Deadlifts (100kg/70kg) Run 400m
“Pet Rock” Partner WOD – KB cannot touch the floor If the KB touches the floor, 15 Burpee penalty
50 Reps per station – as one partner works, the other holds the pet rock - 32kg/24kg Kettlebell = Rx
Overhead Squats (40kg/25kg) Burpees Front Squats (60kg/40kg) Bar-hop Burpees Back Squats (80kg/50kg) Burpee Pull Ups
A: Pistol squat tekkers or 10 Pistols Squats (alternate legs) OMEM for 6 mins B: 5 rounds for total time of: 50 Double Unders 15 Thrusters (35kg/25kg) 10 Pull Ups Rest 1 minute...
When you complete the final round deduct 4 mins (the rest periods) to give you a final score...
The secret elixir of eternal youth...?!
In pairs complete the following, with only one person working at a time. Partition the work as you see fit: 100 Kettlebell Swings (32kg/24kg) 75 Push Press (60/40kg) 50 Toes to Bar 25 Wall Walks 50 Thrusters (60/40kg) 75 Burpees 100 Box Jumps (30"/24")
Happy birthday Buddug!! I thought of all the things you like and came up short! Not buddy carries though!! Thank God everybody love BURPEES!!! Buddug Birthday WoD
Every 2:30 perform the following (until you are unable to complete work within the time) 10 Burpees 20 Wall Balls (20lb/14lb)
If anyone finds the gentleman in the photo below can they hand him in to RCFC Lost Property please...
Reebok CrossFit Cardiff WoD A: Bulletproof Shoulder
B: Within 15mins establish a 10RM Back Rack walking lunge
C: Split Jerk
2 - 2 - 2 - 2
D: 3 sets for form of:
15 Hip Extensions Rest 60s 10 Hip Back Extensions Rest 60s
Please post loads to comments...
Today we dedicate the workout to an individual who left his heart (and lungs and several litres of bodily fluid) out there on the gym floor. He put himself so far into the abyss that it would give Nietzsche nightmares. Amazing work tonight Mark, you should feel proud to have conquered that beaut of a WOD! ‘Raper’
In teams of 3 perform the following with only one person working at a time:
For time: Row 3km 300 Wall Balls (10kg/7kg) Row 3km
So....we've been on an incredible journey together over the last 5 weeks and it is all coming to a dramatic conclusion tonight... The world has pretty much guessed that it will be Thrusters and Burpees on the table but in what evil, twisted, brutal combination can the mind of The Castro come up with??
Join me in a prayer to Castro:
Oh Dave, who art in California, Castro be thy name, deliver us ascendingly extremely heavy thrusters and only a very small amount of burpees.
Amen.
Reebok CrossFit Cardiff WoD A: 4 rounds each for time of:
Run 400m Rest 3mins
B: For Time:
30 Muscle Ups
Please post times to comments...
There are some amazing score coming from the longest and most emotional whatsap conversation know to man! Awesome job tonight guys! I hope you created that electric environment that I wanted! One week left all, let's finish it with a bang!
Reebok CrossFit Cardiff Partner WoD
Within 25mins complete as many rounds and reps as possible of:
10 Pull ups 12 Thrusters (60/45kg) 10 Burpees
Only one athlete can work at one time and must complete one full round at a time.
Please post rounds and reps to comments....
Don't worry guys...I had him blasted in the face as a punishment for programming this! Reebok CrossFit Cardiff WoD
3 Rounds each for max of: 3 mins max shuttle runs (however long the box is - 20m?) Rest 3 mins 3 mins max calorie row Rest 3 mins
Add the total number of completed shuttle run to the total number of calories for your score. Post these to comments...
