WoD - Friday 10th January 2014

It returns, the much loved partner WoD!! Possibly only for one week though, who knows?? Reebok CrossFit Cardiff Partner WoD

8 rounds for time and total reps:

Row 500m Double Dumbbell Clean & Jerk (45/35lbs)

Whilst partner A row's 500m, partner B will perform as many Double Dumbbell Clean & Jerks as possible. Once partner A has finished then they change roles.

Only one end of the dumbbells have to make contact with the ground. Reps can only be performed when the rower is in motion.

Please post times and reps to comments....

WoD - Wednesday 8th January 2014

Reebok CrossFit Cardiff WoD Three rounds for time of:

50 Double unders 40 Sit ups 30 Medicine ball cleans (20/14lbs) 20 Pull ups 10 Handstand push ups

Please post times to comments.....

WoD - Monday 6th January 2014

What an amazing weekend of painting! Apart from discovering skin still covered in grey paint regularly, all is good! The new gaff is looking legit! One more coat on one wall (the big f**ker) downstairs and it'll be done. Next is to magnolia out the upstairs. Thank you all for your help, i'd still be there now - having not left - had it not been for the hard working types that you are! Anyway, so down to business. Gronow has given me Double D's address. Everyone who knows him must screen shot this page and text it to him. That way when we all arrive unannounced at 03 he, nor anyone else in his household, will have a leg to stand on. The only way he can stop it is if he makes an appearance at the box. If the latter happens then I will need a picture, of Double D, stood by the squat rack about to squat, holding a copy of today's paper. The kind of tabloid is not of concern, don't judge, just the date to confirm no Tom Foolery has occurred.

Reebok CrossFit Cardiff WoD

A: For time:

9 - 15 - 21

TTB Thruster (35/25kg)

Rest 5mins

B: For time:

21 - 15 - 9

Hang Power Snatch (35/25kg) Burpees

WoD - Saturday 4th January 2014

So he didn't show! Everyone is not cleared hot to text Double D, Dave Douthwaite. Get after him, stalk him, text him, call him, send carrier pigeons to his house, GET IN HIS RUBBISH BINS!! Record his every move, i shall hire a blackened out van with a sliding side door for the abduction once we have enough intelligence (Geth, don't get too excited, this is only a joke. Put your Gilly Suit away) of his movements. He will be back at the box again, whether he likes it or not.

Those who don't want to do Pete Fry's mobility class can come and paint the new place, paleo (or not so paleo) treats, coffee, paint, rollers, fruit pastilles, biscuits, pringles, dust sheets and step ladders are all welcome. That list is by no means inclusive!!

Reebok CrossFit Cardiff Team WoD

Within Teams of 4 complete 3 Rounds for time of:

80 Power Cleans (60/40kg) 80 HSPUs

Once the barbell leaves the floor for each round it cannot be dropped until all the power cleans have been completed.

Please post times to comments....

WoD - Friday 3rd January 2014

Today's workout was fun right?! :-| So on Saturday we are still planning to have a painting party! We shall workout, high five, chest bump, kiss some babies and paint the crap out of a few walls! Hendy is bringing a device to make some bad assed coffees, I shall be heading to B&Q to sort us out with all that we need, apart from crappy clothes. If you do have a BIG brush, roller or any other painting gear then please bring it. A spraying machine would be amazing!!

PS: One last thing, please could everyone text Dave Douthwaite and tell him to get his arse back down the box. I have already performed this task and he is ignoring me, well he is if he doesn't rock up tonight.

Reebok CrossFit Cardiff WoD

A: 10 Rounds for time of: 10 Pull Ups 10 Power Snatches (35/25kg) 10 Press Ups

B: 3 Rounds for form of: 15 Hip Extensions Rest 60s 10 Strict TTB Rest 60s

C: And you were all prepping for a partner WoD....sorry!!

WoD - 2nd January 2014

YES!!! I wrote the date without Fing it up first time, I win!! Box is back to normal hours now gang, work off that excess Xmas scran!!

Reebok CrossFit Cardiff WoD

Warm Up and mobilise

A: Deadlift

3 - 3 - 3 - 3 - 3

B: For Time:

21-15-9 Front Squats (70/50kg) Deadlifts (70/50kg)

Please post loads and times to comments....

WoD - Tuesday 31st December 2013

So another year is done. We have had some amazing times, others not so amazing and we head into 2014 looking forward to exciting times ahead. On the weekend (say Saturday), after the WoD, whoever fancies grabbing a paint brush/roller please do so and come over to the new gaff for a nose and to of course, PAINT!!!

Now lets see off the year with something gopping!

The gym hours will be 10:00 - 13:00 tomorrow. Open Gym

Reebok CrossFit Cardiff WoD

Within 8mins complete as many rounds as possible of:

5 Hang Clusters (60/40kg) 7 Burpees 9 Box Jumps (30/24")

Rest 4mins

Within 8mins complete as many rounds as possible of:

30 Double Unders 20 Kettle Bell Swings (24/20kg) 10 Wall Balls (20/14lbs)

WoD - Monday 30th January 2013

So...what an amazing effort by everyone involved with today's marathon row!! Everyone who did it were complete rock stars! Jack, thank you for keeping me going with your impromptu half marathon when you only got on for 10K. And then coming back to the box, all proper like, to take pictures and offer out treats!! Phil, THANK YOU for the awesome coaching pre and during the row! I think without your words of wisdom our respective bits would be far more painful!

Hendy, you're projector saved our morale, a proper entertainer and a real DIVA once actually rowing! THANK YOU buddy!

Woody!! THANK YOU for the amazing massage post row!! It sorted us right out! And thank you for letting me wrestle "The Punisher" within minutes of stepping off of the evil concept 2!! It was the best kind of cool down!

THANK YOU to all that gave generous donations, we raised over £200!! Not bad for a few hours work!

Lastly, and it will be as typing is KILLING my fingertips (my fingernails are in the locker after a marathon row, weird!) THANK YOU to everyone who gave up their Sunday's to come down and cheer us through. It almost certainly would've been far harder if you hadn't of been there!!

Our community grew a little closer today, shared pain helps everything! I mean i even heard LJ fart for the first time this afternoon! ;-)

Reebok CrossFit Cardiff WoD

A: 15mins of gymnastic goat work, i'd suggest something to do with kipping and being upside down

B: "J.T."

For time: 21 - 15 - 9 HSPUs Ring Dips Press Ups

Please post time to comments....

WoD - Saturday 28th December 2013

So in an attempt to relieve the boredom of the drive home from London, as well as attempting to ensure that we don't royally destroy ourselves before we totally destroy ourselves, with a marathon row; we came up with this...i'm not sure that it's going to work... Reebok CrossFit Cardiff WoD

Complete as many rounds as possible in 4mins of:

5 OHS (50/35kg) 10 Burpees 15 Double Unders Rest 1min

Repeat for a total of 5 rounds, chief styley!!

WoD - Friday 27th December 2013

Hopefully you all enjoyed the festivities and thrashed yourselves thoroughly with various Christmas sugary delights. Now the time has come to thrash yourself in a different way! Normal Hours tomorrow the following days will be limited...

New Years Eve - 10:00 - 13:00 New Years Day - Closed

Reebok CrossFit Cardiff WoD

Two rounds for time of:

Run 800m 30 Pull ups 30 Front squat (50/35kg) 30 Toes To Bar 30 Power clean (50/35kg)

WoD - Tuesday 24th December 2013

In order to earn your Xmas break, come down and knock out this shitfest amazing WoD. Remember the box will only be open between the hours of 10:00 - 13:00 with open gym only!! Reebok CrossFit Cardiff WOD

“12 movements of Christmas”

The following will be completed in the same fashion as the song, “the 12 days of Christmas” (if you are unsure, Coach Bradders will be around to sing it to you! Failing that he will whistle!”)

1 Deadlift (150/100kg) 2 Muscle Ups 3 Box Jumps (30″/24″) 4 Press Ups 5 Pull Ups 6 Power Cleans (60/40) 7 Hip Extensions 8 GHD Sit Ups 9 Wall Balls (30/20lbs) 10 Burpees 11 Double Unders 12 Squat Snatches (60/40)

Please post times to comments……

Awesome Job Coach Bradder's, well deserved mate!!

WoD - Friday 20th December 2013

Note to self: Rest days should NOT turn into active recovery days mammoth furniture moving days!! Reebok CrossFit Cardiff Partner WoD

For time: Teams of 2: One athlete works at a time: Row 1500m 50 Hang Power Snatches, 35/25kg 75 Thrusters, 35/25kg 50 Hang Power Snatches, 35/25kg Row 1500m

WoD - Wednesday 18th December 2013

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.

WoD - 17th December 2013

So there have been multiple stories of vomiting since the weekend, but no all of those have been due to hang overs! Dominance 4 has left it's mark! All of the girls from Reebok CrossFit Cardiff kicked some serious butt which unfortunately left its mark on their necks, glutes and stomaches!! Girls, you did the box proud! Amazing effort, super proud of you all!!

Oh and HAPPY BIRTHDAY SAM VENTRICE!!!

“Sam V”

21 min AMRAP: 21 Push Press (35kg/25kg) 42 Double Unders 21 Sumo Deadlift High Pulls (35kg/25kg)

Remember Sam, everything can be scaled!! We have a special repertoire of movements sorted for you that won't hurt your shoulder!!

Please post rounds to comments.....

WoD - Monday 16th December 2013

Now that the hangovers have passed (:-I) we can begin training again! Lets ease you into the week with some short, sharp practice, before we lift some steel!! Reebok CrossFit Cardiff WoD

A: 3 Rounds each for time of:

30 Double Unders 20 GTOH (25/15kg Plates) 10 Wall Balls Rest 60s

B: Back Squat

5 - 5 - 5 - 5 - 5

Please post loads and times to comments.....

"Baz"

Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, serving with 42 Commando, Royal Marines was killed on August the 30th 2011, by a roadside bomb while leading a patrol near the village of Sukmanda in the Nahr-e Saraj district of Helmand province, Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose.“Baz” was said to have two great passions in life, the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion. We at CrossFit Cardiff dedicate this workout to him and urge all other affiliates worldwide, to post this WOD, to take 30 minutes from your day to pay tribute to a fallen hero. Rest In Peace Barry Weston.

“Baz”

Complete as many rounds as possible in 30 minutes of:

30 Double Unders 8 Squat Cleans (70kg/45kg) 11 Hand release Press Ups

Please post rounds to comments…..

WoD - Friday 13th December 2013

You know what Friday means, gay arsed, intensity dodging awesome partner WoD!! No douchebaggery and near death experiences today on Friday the 13th PLEASE!! Bagsy whoever dies Xmas meal!! ;-) Reebok CrossFit Cardiff Partner WoD

Within pairs, complete 6 rounds for time and max reps of:

While one partner performs: Run 400m 12 Pull ups

The other completes max reps KB Swings (24/16kg)

Both partners can work simultaneously, however the KB swings cannot be counted unless the other athlete is either running or performing pull ups.

Please post times and reps to comments....

WoD - Thursday 12th December 2013

Remember, there IS a 7pm class!! We have kindly been accepted on the guest list, without queuing, at Tiger Tiger from 9pm on Saturday. That's the plan. For those who aren't coming to the meal then feel free to get in touch with me (Davs), when you come in and if I am sober enough I will answer my phone and tell you where I am, everyone else maybe in a different place but we will have fun! ;-)

The guest list is under my name.

Reebok CrossFit Cardiff WoD

A: For Time:

Row 500m 10 Burpees 50 STOH (35/25kg) Rest 4mins

B: For Time:

Row 500m 15 Burpees 40 STOH (45/35kg) Rest 4mins

C: For Time:

Row 500m 20 Burpees 30 STOH (55/45kg) Rest 4mins

D: For Time:

Row 500m 25 Burpees 20 STOH (65/55kg)

WoD - Wednesday 11th December 2013

Get after it guys, it hurts but is fun! Reebok CrossFit Cardiff WoD

10 Rounds for time of: 3 GTOH (100/70kg) 15 Wall Balls (20/14lbs)

If you need to scale then do so to a load that you have to perform in singles, 30min time cap.

Davs - 19:56 Rx'd

You have these two folk to blame for this...

But on a happier note....CHECK OUT OUR SHIT HOT TREE!!!!

WoD - Tuesday 10th December 2013

So the Xmas party is fast approaching! The joint is booked for us from 3pm onwards. Eating will be performed for time and in waves. The top of my list to halfway down will eat first, i'd say, (or whoever is there first) but stand by on that one. There will be no requirement for any mental drinking games or EMOM or even EHOH shots as you're all CrossFit lightweights/social hand grenades! ;-)

From Face 11 we shall be heading to the big Oneill's by The Prince Of Wales, but can stop en route to quench any thirsts if necessary. We should have the bar up the stairs immediately to the right of the door reserved for us. No DBags will be allowed in! Until then guys!

Reebok CrossFit Cardiff WoD

A: Double Under Practice if you suck, if you don't you have 10mins to perform a "Flight Simulator" AMRAP

B: Snatch

1 - 1 - 1 - 1 - 1 - 1 - 1

C: 3 Rounds of 15 Hip Extensions Rest 60s between sets