Night shifts suck...coffee is awesome! Reebok CrossFit Cardiff WoD
A: Work on Squat therapy for 15mins
B: Walking Back Lunge
10 - 10 - 10 - 10 - 10
as heavy as possible for 10 steps
Please post loads to comments...
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So that's it...nearly! I will hand back the keys tomorrow, (hopefully!) and CrossFit Cardiff 1.0 will be no more! No longer will the lovely folk of Lamby Way Industrial estate will be able to break into our dropbox, no more mentalists will attempt to kill us by inserting chains along our 400m run; not one more sausage shall be burnt on another totally amazing throw down/BBQ on a summers day and never again will we have to breathe a deep, disgusting breath filled with Lamby Way land fill site half way through Fran! It has been an awesome place. full of blood, sweat and tears! But we go onwards and upwards with 2.0 and take over Cardiff!
Reebok CrossFit Cardiff WoD
A: 3 Rounds not for time of:
10 Pull Ups 20 Wall Balls (20/14lbs) 30 Double Unders
Rest 2mins
Your focus here is to warm up and concentrate on movement efficiency. Wall balls are thrusters, think about not releasing the ball until your hips have opened. Ensuring that you squat by moving your hips back and down, but when the ball touches your hands.
B: 'Fran'
21 - 15 - 9
Thruster (42.5/30kg) Pull Ups
C: 3 Rounds of:
15 Hips Extensions Rest 60s 15 Back Extensions Rest 60s
So ladies, you have a toilet door, ish! It's downstairs waiting for the paint to dry. But once it has...i'm going to varnish it! But, once thats dry...it's YOURS!! Think of it, you can flash your boobies as much as you like then! Guy's, yours is going to take a little longer but that masterpiece is too coming soon! Keep your willies at bay for now.
Reebok CrossFit Cardiff PARTNER WoD
Partners with perform the following for time:
100 KB Swings (24/20kg) 75 Box Jumps (24/20") 50 Burpees
Whilst one partner is working the other will be running 20m shuttle sprints. 10m out, 10m back.
Your score is the time it takes you to complete the movements multiplied by the number of shuttle runs performed.
For example:
Coach (Ninja, dude, bad add, handsome, cool, hairy, painting machine) Davs and Coach (scruffy, Zach Eferon, flat feet, mummy's boy, can't ride or look after a bike) Brad perform the WoD in a blistering time of:
1:01, close to sub 1m (it may happen), as well as 15,000 shuttle runs! Therefore the score is...
1:01 (becomes 101) multiplied by 15,000, or 101 x 15000 = 1,515,000 OR an amazing score and unbeatable!
PUT YOUR FRICKING SCORES ON THE BOARD YOU LOVEABLE DOUCHEBAGS!!!
HAPPY BIRTHDAY to Reebok CrossFit Cardiff!! Today we are 3 years old! And that means that some of you guys have been CrossFitting for that long too! It's been a funky 3 years, we've had some serious ups and even bigger downs. But we are still fighting strong!
I'd like to thank each and every one of you for making the last 3 years possible! Long may it continue.
Reebok CrossFit Cardiff WoD
"Reebok CrossFit Cardiff"
3 Rounds for time of: 30 Deadlifts (80/60kg) 30 Pull Ups 30 STOH (50/35kg) 30 TTB
Please post times to comments...
So the showers are good to go, but there are some rules! Presently they have been sealed, but only in the immediate area! So all you women please shower in the showers, not on the floor!! For some reason this is something that women just lurve to do! Blokes tend to be more normal, shower and dry inside the shower. Easy! Now for you guys, unfortunately, there are no hair driers/hair straighteners...YET! We know how much time you spend arising around with your hair Chorley! Just give us a few more days, maybe a week, and they will be fully functional.
The morning class coach will stand arms crossed, monitoring your mess making, and NOT watching willies!
PS: lastly, there are no doors, sorry! :-I If you ensure that your communication skills are up to speed then you will be ok! Shout before you walk anywhere so as you don't get flashed! ;-)
PPS: There is still wet paint everywhere!!
PPPS: Behave yourselves!! ;-)
Reebok CrossFit Cardiff WoD
A: EMOM 20mins
Odd - 5 Power Cleans (70/50kg) Even - 40 Double unders*
B: 3 Rounds for time of:
20 Burpees 20 Steps of OH lunges (60/40kg)
Please post times to comments....
Another solid two days of work at the box 2.0 and it's coming on. Won't be long now before you can use it to it's full potential. Morning goers, (and the rest of you squeaky clean individuals) the showers will be good to go from Tuesday! Just please, please do me a favour, until they are completely finished...try not to get water EVERYWHERE!!! The area immediately next to the showers will be sealed, but the rest is yet to do. Thanks!
Usually in CrossFit workouts are programmed to contain complimentary movement patterns, occasionally, it can be if value to program those which have very similar functions. This is called movement redundancy and today is once of those days. I told (some of) you that this was coming, enjoy...
A: Spene 10mins working on shoulder mobility as well as shoulder stability
B: For time:
21 - 15 - 9 Front Squat (70/50kg) Wall Ball (20/14lbs) *
C: 3 rounds of: 20 Hip Ext Rest 60s 10 Strict TTB Rest 60
*no scaling UP to 30lbs on these please nutters!!
Please post times to comments...
When you invite me out to dinner, would you like me to arrive at the right restaurant or at the correct time? Technique can be defined as the movements the athlete completes to accomplish the task. In CrossFit, the effectiveness of someone's technique is assessed as "better" if it produced greater work capacity across broad time and modal domains.
An increase in one's capacity in coordination, accuracy, agility and balance, the neurological adaptations of the 10 general physical skills, will bring great efficiency to the movement. The correct technique is advantageous because the most amount of musculature is recruited to assist the effort, and they are the techniques that allow the most amount of leverage. Efficiency in movement means that there was little wasted effort. This lends itself to the more effective technique.
Another question for you coach...Do you want me to do it right or do you want me to do it fast?
YES But how?
Threshold training. Your threshold speed is the fastest pace at which you can move with correct mechanics and any faster your mechanics break down. Not always easy!
I often ask you to workout at intensities so great they have you spiralling to the floor not knowing which way is up, how are you going to make sure that you didn't pull a little early with the arms? Will your fine motor recruitment go to shit at the limits of your capacity? YES! If you drive too fast you'll hit the wall, if you type too fast you'll hit the wrong key, if you shoot too fast you'll miss the target! But to think that you will develop the intensity absent of those crashes into the wall, hitting the wrong key, shooting outside of the target, never, never, never going to happen! You need to constantly ratchet up the point at which the margins become unacceptable. So that it takes more and more horsepower to get you to fumble!
Reebok CrossFit Cardiff WoD
Within 20mins perform as many rounds and reps as possible of:
20 KB Swings (24/20kg) Run 400m 20 Burpees
AS AN INDIVIDUAL ;-)
Please post times to comments....
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. This is adequate to the task of preventing the scourges of diet-induced disease, but more accurate and precise prescription is necessary to optimise physical performance. Finely tuned, a good diet will increase energy, sense of well being and acumen, while simultaneously flensing fat and packing on muscle. When properly composed the right diet can nudge every important quantifiable marker for health in the right direction.
Keep ingredients from a "whole" foods source. Natural, non-processed, non-frozen, stick to the perimeter of the supermarket. Ingredients that do not perish are not food. You don't see used by dates stamped onto the sides of apples.
Stick to a 80/20 rule! When the weekend comes eat what you want, you are just one meal away from goodness again. These "cheat" or "treat" meals are known as informed decisions and are not bad, they just allow you to ensure that your journey of good nutrition is one of longevity and not a crazed 30 day challenge where you have to perform burpees if you so much as sniff a chocolate digestive.
DO NOT be that guy at your sisters wedding sniffing macadamia nuts in the corner! Nor the one who when their 5 year old nephew approaches them with a slice of delicious three tier chocolate cake, slaps it out of little Jonny's hand whilst shouting "SCREW YOU JONNY...I eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar!!"
Live life!
Reebok CrossFit Cardiff WoD
A: Spend 15mins working on your least favourite gymnastic skill
B: 5 rounds for time of:
Row 500m 7 Thrusters (60/40kg)
Davs - 12:41
Please post times to comments....
Scaling To scale appropriately we endeavor to preserve the stimulus (adhere to as many of the original workout factors as possible) in relation to an individuals ability. More often than not, load will be the first thing that we scale. Volume may also be reduced and even movements may be changed if there is no proficiency or ability. The needs of our Olympic athletes and our grandparents differ by degree, not kind. We scale workouts, we don’t change the program.
Lose the Ego, Lower the Weight
How low should you go when reducing the load? Probably lower than you think. If you’re female or just starting out and weigh significantly less than 175 pounds, the prescribed weight will be too much. While elite women can complete workouts with the weights prescribed for men, many consider two-thirds or three-quarters of the men’s weight to be the prescribed weight for women. Women commonly use 65 pounds for a 95-pound workout and 95 pounds for a 135-pound workout. When you do a workout for the first time, pick a weight that ensures you will complete all the reps. Consider 50 percent of the prescribed weight, or even an empty bar. Take a look at your time. Was it as fast and easy as you thought it would be? If so, increase the weight the next time you do the workout. The increase could be just a few pounds or right up to the prescribed weight. It all depends on how you did. Many workouts appear infrequently.
It’s also critical to scale weight on workouts that include Olympic lifts or high reps of weight that might be too heavy for you. You need to evaluate the point of the WOD. In CrossFit, one-rep max days exist for a reason: to build strength while struggling with a heavy load. If the WOD calls for 30 clean and jerks at 155 pounds, it’s clearly a met-con WOD. If you turn the workout into 30 single reps with a minute rest between them, you’ve missed the point. You want to scale the weight appropriately to preserve the metabolic challenge. Find something that’s heavy enough to challenge you but light enough to allow multiple reps at a reasonable pace.
The workouts that I program are designed for the fittest in our community, and when I say the fittest i'm talking about Rich Froning and Sam Briggs! I'm not saying that Rich is going to tip up at the 5pm class tomorrow night, but he is still a part of our community! Stranger things have happened though, Brigsy did in fact train with us at a 5pm class before! Everyone has to scale, especially in the beginning. The "RX'd" or as prescribed status should be sort after and truly earned. Believe me, some of these workouts are far worse if you reduce the load. Chris Spealler performed "Fran" at 35kg and said that he never would again!
Remove your testicles, even you girls, and leave them neatly outside! ;-)
Reebok CrossFit Cardiff WoD
A: EMOM 12mins of
5 Push Jerks (you choose the weight, but it MUST be unbroken and fast) 5 Box Jumps (same deal)
Each "round" of the above should be performed as if they were for time. Range of motion must be met, move smoothly and efficiently!
"Tyler"
Five rounds for time of: 7 Muscle-ups 21 Sumo-deadlift high-pull (40/30kg)
Please post loads and times to comments.....
Virtuosity - “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques.
What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.
I understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.
There is plenty of time within an hour session to warm up, practice a basic movement or skill or pursue a new PR or max lift, discuss and critique the athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these skills or just play. CrossFit trainers have the tools to be the best trainers on earth. We want virtuosity!!
Written by Coach Gregg Glassman
Reebok CrossFit Cardiff WoD
A: Spend 15mins working on Squat Therapy
B: Front Squat
5 - 5 - 5 - 5 - 5
Please post loads to comments....
The heart of good CrossFit programming should be based around nasty, fast, honking, couplets and triplets which contain complementary movement patterns that allow athletes to keep their power output hight throughout the duration of the workout. The occasion chipper should be thrown in to expose athletes to that type of stimulus. Today is one of those days!! Reebok CrossFit Cardiff WoD
For Time:
150 Double Unders 20 Power Clean (60kg/40kg) 30 Box Jumps (24/20″) 20 Shoulder To Overhead (60kg/40kg) 30 Pull Ups 20 KB Swings (32/24kg) 30 Burpees 20 Back Squats (60kg/40kg) 30 T2B 150 Double Unders
Please post times to comments…..
As many already know, one of the competitors at the OC Throwdown, Kevin Ogar, suffered a spinal cord injury while attempting an Olympic Lift. CrossFit is based upon community and bringing people together to help one another. Therefore, CrossFit Cardiff will be hosting this workout in order to attempt to aid Kevin’s recovery process. Unfortunately, Kevin is uninsured and will require significant funds for his medical journey. If you are interested in helping, please click HERE to help. 100% of the donations will go directly to Kevin. Today's WoD is dedicated to him!
Reebok CrossFit Cardiff WoD
"Ogar"
Within 14mins complete as many rounds and reps as possible of:
3 T 'n' Go Snatch (135/95lbs) 1 Muscle Up 12 Wall Balls (20/14lbs)
Please post rounds and reps to comments....
Week 1 in the new box nearly done and it's coming along more and more each day! The changing rooms "should" be finished and good to go next week and so we can start clearing everything out of the way in order for you wonderful lot to be able to use the gaff without having to show your granddad pants to all! Amazing!! Reebok CrossFit Cardiff Partner WoD
Within 3mins complete as much as possible of:
"Fran" in minute 1 "Isabelle" in minute 2 "Diane" in minute 3
Rest 1min, repeat as many times as necessary until all 3 girls are complete.
Rules
1. Only one athlete may work at any one time 2. Reps can be broken down anyway partners see fit 3. Once a girl has been completed then athletes shall rest for that minute and not move onto the other movements until that "girl's" minute comes around again 4. If you are unsure of what Fran, Isabelle or Diane are then learn them quickly 5. Do not, under any circumstance, die! 6. Harden the F**K up and do it! (last rule stolen from Reebok CrossFit Northern Ireland, they're rule 13)
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, 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....
The rig is soon to be no more, hopefully. If it still stands on Saturday then we are in trouble. I apologise in advance for the increased number of burpees and 5x5 back squats from the floor but everyone is just going to have to bare with me as I try and move the gym without disrupting your training too much. It will all be worth it once we are set up in a facility 4 times the size, with two pull up rigs which boast 3 times as many squat racks. Don't worry, you'll all be sick of pull ups again soon enough. Reebok CrossFit Cardiff WoD
A: Spend 15mins working on free standing handstand holds and handstand walking
B: Royal Marine David Hart was killed in the Sangin district of Helmand province on July the 8th while on a foot patrol.
Marine Hart, 23, was born in York and lived with his family in the village of Upper Poppleton. His parents Dilys and Chris said he “showed the qualities of the Commando Spirit” and had “a great personality and was a friend to everyone”.
He passed out for duty as a Royal Marines Commando on 16 October 2009, when he was awarded the Commando Medal. This award is given to a recruit who, throughout training, display “qualities of the Commando Spirit”. After completing his training he was drafted to 40 Commando Royal Marines, based in Norton Fitzwarren, near Taunton.
Lt Col Paul James, Commanding Officer 40 Commando Group, Combined Force Sangin, described Marine Hart as “magnificent, both in personality and in profession” and said he was “a perfect Commando”.
Lt Col James added: “He was tragically killed on the eve of his 24th birthday, with a bright career ahead of him, but he died doing the job he loved and amongst friends who will love him forever.”
“He took great pride in all that he did and was a man of great presence – in stature, in temperament, and in life.
“He was a young and deeply impressive marine who was fiercely courageous and always thinking of others before himself.”
“Our thoughts and prayers are with his family and his friends. He was truly one of life’s greats and he will be sorely missed by all in 40 Commando.”
Prior to deploying to Afghanistan, Marine Hart stipulated in a letter that, in the event of his death, a portion of the £250,000 policy proceeds should be used for his friends and their girlfriends to party in Las Vegas in his memory.
Now 32 of his friends are jetting off to the US.
Close friend Andy Hare, 25, said: “He loved going away with his mates – it was always the best two weeks of the year. They were lads’ holidays and great times.
“In his letter David said he had had a great life and had no regrets about anything. He always said he would do something like this if something bad happened.
“He said, ‘Go and have a good time and spend all this money’. All the lads said, ‘What a guy’.”
Marine Hart, a keen footballer who had joined the forces in 2009, also left a large sum to his family and £50,000 to his favourite charity which cares for injured marines.
Chris said: “Since his death, all of his friends have been round to see us. It’s nice they have been there to support us.”
David’s sister Sarah, 27, said: “He was the best brother I could have wished for. He was caring, funny and had an infamous grin.” “He would always be there for you. I’m proud to have been his sister and of his career as a commando.”
We at CrossFit Cardiff dedicate this workout to you.
“David Hart”
5 Rounds for time of: 9 Snatch grip Deadlift (60kg/40kg) 6 Hang Power Snatch (60kg/40kg) 3 Overhead Squat (60kg/40kg)
Please post times to comments.....
Reebok CrossFit Cardiff WoD A: 3 rounds each for time of:
30 Double Unders 15 CTB Pull ups 20 Double Unders 10 CTB Pull ups 10 Double Unders 5 CTB Pull ups Rest 2mins
B: Back Squat
4 - 4 - 4 - 4
C: 15mins of mobility....DO IT!!
On Saturday i shall be programming the WoD for Kevin Ogar who suffered a life changing injury this past weekend during a CrossFit competition. The pot is currently well over $100,000, which is pretty incredible considering as it has only been up and running for a few days. Why not see if we can help it get to $200,000! Reebok CrossFit Cardiff WoD
20 Rounds for time of:
9 KB Swings (24/32kg) 6 Burpees 3 Deadlifts (80/60kg)
Please post times to comments....
Come and learn Olympic lifting from the best, continue to build on your skills if you have already been on the course, it's open to everyone. Michaela will be teaching a 6 week course starting on the Thursday 23rd of January at 6pm. Be coached by the best in the country, who wouldn't want that? £40 for 6 weeks. Contact a coach by email, phone or comment on the Facebook page post. Payment will be taken up front in order to reserve your spot.
Don't miss out!!
Reebok CrossFit Cardiff WoD
A: Spend 15mins working on a gymnastic skill of your choice
B: EMOM for 12mins:
3 Power Cleans (Touch & Go) 2 STOH
C: 3 Rounds for form of:
15 Hip Extensions Rest 60s 10 Hip & Back Extensions Rest 60s 5 Strict TTB (legs to be as straight as possible)
Please post loads to comments....
If anyone wants to go and help Si "the DUDE" Pinnell out then he will be at the box making some alterations. Comment on this Facebook post and see what happens. I'm sure he'd like someone to bring him coffee on demand, fan him, maybe gently mop his brow, i'm sure he would like the entertainment value of one of you dancing naked for him each time he needs to take a short break! (guys only, obviously!) Generally, be his bitch and do whatever he tells you. Reebok CrossFit Cardiff WoD
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups 8 Box jumps (36/30") 12 Burpees
Please post rounds to comments.....
