Forging Elite Fitness In South Wales
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WOD
We are into a different trip...i think some footage may have been removed from you tube for its level of retardation!! I am very surprised that this is still up... Douchebags
Reebok CrossFit Cardiff WoD
A: Spend 15mins working on muscle ups and muscle up transitions. If you can string together more than one muscle up, complete the following:
3 Sets of: Max Rep Muscle Ups Rest 2mins
B: 3 Rounds, each for time of:
Run 800m Rest 4mins
Please post times to comments....
More Tom Foolery released for you guys... Douchebag Productions, Road trip 1, part 2
Reebok CrossFit Cardiff WoD
A: 3 Rounds not for time of:
Row 250m 50 Walking lunges 25 KB Swings (16/12kg)
B: 5 Rounds for time of:
15 Deadlifts (85/50kg) 15 TTB
C: 3 sets of: 20 GHD Sit Ups* Rest 60s 20 Back Extensions Rest 60s
*whichever level you are at - partial ROM of full ROM - DON'T BE A HERO, the weeks you will have to take off through muscular soreness will not be worth it!!
Please post rounds to comments...
Another week in the books guys! Amazing work on 14.2 everyone! Some kick ass efforts going down at the box! I would like to say a special well done to Jess Whiteman, WHAT.A.LEGEND!! Not only was the overhead squat load in 14.2 a PB for her, she went ahead and knocked out 10 of the suckers!! 13 of the guys actually, as she had already performed 3 warming up!! Can any of you imagine doing that?? 13 reps of a max load during the pressure of judged and video taped WoD. Hat goes off!!!
Reebok CrossFit Cardiff WoD
A: Spend 15mins working on squat therapy
B: Back Squat
5 - 5 - 5 - 5 - 5
Please post load to comments...
WHAT A WEEKEND!!! The opening day was awesome, thank you all who helped out, Dr Raper AKA The Good Looking Ginger Anaesthetist was like 007!! Charming chicks, flogging t-shirts, destroying WoDs and beasting folk until the either did taster sessions or signed up for the on ramp. What a dude! Franco and Woody were selling ninjas! They kicked butt and took numbers! Even selling assault to children, they knew no boundaries!!!
Bradder's...now...erm...you were really good at...pffft. Dunno. Only jesting Bradley, you were liking a coaching machine! Chewing no gum, without your hands in your pockets!! You were in everyones faces, impacting movement and keeping them at that threshold speed! People got better because of you buddy! Coach Glassman himself would of been proud!!
Now I'd like you to take 10 minutes from your day and watch this video. This is Coach himself explaining just what I will do my very best to ensure, enjoy...
Reebok CrossFit Cardiff WoD
A: 3 rounds, each for time of:
25 Burpees 20 Air Squats 15 Pull Ups Rest 2mins
B: For time:
30 - 20 - 10 Wall Balls (20/14lbs) Power Snatch (50/35kg)
Please post times to comments....
WET PAINT ALERT! The pimping new reception desk is covered in wet paint, do not touch! It's a staff only zone anyhow, behind there is where the coaches get some down time, watch shite on YouTube about beards, fart, and generally do cool stuff! Imagine a protective force field around the sexy desk! Ladies who shower, the toilet doors are wet! You can pee with them shut, just don't get it all over your smart clobber when you are not concentrating and are a little delicate post WoD.
No lifting tonight guys, you have the 6pm class NOT to cherry pick!
Reebok CrossFit Cardiff WoD
A: 3 Rounds each for time of: 25 Wall Balls (20/14lbs) 15 Pull Ups 20m Shuttle Sprints (10m out, 10m back) Rest 60s
B: 4 Rounds each for time of:
Row 800m Row with a partner, rest until they have finished.
Please post times to comments.....
How are everyone's glutes? Hammies?? Sucks right, still...it will be worse tomorrow!! ;-) Reebok CrossFit Cardiff WoD
A: Spend 15mins working on your HSPUs
B: "Freddie's Revenge"
5 Rounds for time of: 5 STOH (80/60kg) 10 Burpees
C: 3 rounds form of:
15 Hip Extensions Rest 60 seconds 10 Strict TTB Rest 60 Seconds
So thats it...the open is underway! Wait until the scores have all been jigged around, the douchebags who's videos are not valid scores have been removed and we will have a final placing. We were doing well last time i checked anyway. Fingers crossed for a ticket to Copenhagen!
Reebok CrossFit Cardiff WoD
A: Work on squat therapy for 15mins
B: Perform the Bulletproof shoulder routine
C: For form and max load*:
Back Rack Walking Lunges
20 - 20 - 20
Front Rack Walking Lunges
20 - 20
Overhead Walking Lunges
20
*max load is dictated by a severe degradation of technique. If you cannot maintain forward momentum during the lunge, and have to rise to a fully stood position before stepping forward then the load is too heavy for you. Try at least two of the above sets as if you are walking on a tight rope.
Enjoy!
Please post loads to comments....
BREAKING NEWS..... Ok guy, some F'ing awesome and exciting news for you all....
WE ARE NOW OPEN ALL DAY!!!! Thats right. There will now be an open gym period from 08:00 - 17:00 Monday to Friday!
Sweet! Absolutely no fricking excuses NOT to get your WoD on!!! Unless of course you are a cherry picking MoFo...don't be that guy/girl!!
One last thing. If you have 14.1 scores that need to be submitted, then please do so by 9pm at the latest tomorrow night. I have to validate them before the cut off and I am not planning on doing so during my nightly toilet visits. I shall login at 9, any score there will be validated, otherwise you snooze you lose bitches...don't F it up!!
Reebok CrossFit Cardiff WoD
A: 3 Rounds not for time of:
10 Push Press (30/20kg) 15 Medicine Ball Cleans (20/14lbs) 10 Barbell bent over row (30/20kg)
B: For time:
25 Pull Ups 10 GTOH (70/40kg) 20 Pull Ups 8 GTOH (70/40kg) 15 Pull Ups 6 GTOH (70/40kg) 10 Pull Ups 4 GTOH (70/40kg) 5 Pull Ups 2 GTOH (70/40kg
Please post times to comments......
Firstly, what an amazing atmosphere at the box tonight. You guys did amazingly well and kicked some serious butt! THAT was what the open is all about. Getting PBs left right and chelsea!! Hat goes off! Secondly...pinch, punch, first of the month bitches!! The beautiful spring time is nearly upon us!! Can't.wait!!!
Reebok CrossFit Cardiff Partner WoD
For time:
One athlete works, while the other rests.
25 Cal Row 10 Clean and Jerks, (60/40kg) 50 Burpees 10 Clean and Jerks, (60/40kg) 75 Box Jumps (20") 10 Clean and Jerks, (60/40kg) 100 Pull ups 10 Clean and Jerks, (60/40kg) 75 Box Jumps (20") 10 Clean and Jerks, (60/40kg) 50 Burpees 10 Clean and Jerks, (60/40kg) 25 Cal Row
Please post times to comments....
Well that rolled around REALLY fast...The CrossFit Games Open is upon us! To all you cherry pickers, I hope something kind comes out of that Hopper! Good luck and let the fun times begin!!
Reebok CrossFit Cardiff WoD
14.1
???
I leave you with a quote from possibly the greatest CrossFitter out there....
"Don’t doubt, don’t overthink, just act. You’ve trained hard over the past year, put in the work, and now you need to let go and let it rip."
—Chris Spealler
So the new rig, as you all will have seen, is up! Ish! We are still missing two smaller sections which will be coming our way ASAP, hopefully! A fair few of you also got to feel just how heavy it is too! Even fewer of you (thankfully), tried to empale your beautifully formed faces onto the dirty south bars. I turn to my good friend Matt Chan, to explain... Dirty South Explained
Now the only thing I would say is that, if you don't die (and that's always the case), then you are more than welcome to perform bar muscle ups on them.
Now is it wrong that when one particular individual, one who has recently been washing his workout shorts A LOT (meaning that he has been forced to wear just TIGHTS), started performing pull ups the wrong way, the few of us watching didn't shout out to help, we just merely began videoing the event?! Nah!!
On another note. You may have notice a lot of weighted lunges in the programming later. I don't have a personal hatred against you or your posterior chains, I am simply experimenting with you...I believe that after a few weeks of this you will see big improvements in your weighted squat. And so with that in mind...
Reebok CrossFit Cardiff WoD
A: EMOM 20mins
Odd - 50 Double Unders Even - 12 Burpees
B: Weighted Back Rack Lunge
20 - 20 - 20
Rest as needed between sets. Keep to a weight that allows form not to be severely affected.
Please post loads to comments...
The rig is nearly built, we just need a little help from a FedEx driver and we should be away!! Reebok CrossFit Cardiff WoD
For time:
100 Wall Balls (20/14lbs) 75 Power Snatches (35/25kg) 50 Box Jumps (24/20") (Games standard) 25 Pull Ups
Please post times to comments....
DO NOT slip on the new matting! It's coating with a mental oil in order to protect it (i guess), the problem is that they sell it as it is, meaning that folk (or horses as it's stable matting) slip around everywhere. Maybe one rep max Snatch isn't the best thing to be doing before it drys out. Reebok CrossFit Cardiff WoD
A: Within 6mins complete as many Rounds and reps as possible of:
5 Power Cleans (60/40kg) 10 Burpees Over The Bar
Rest 4mins
B: Within 6mins complete as many Rounds and reps as possible of:
5 STOH (60/40kg) 10 TTB
Rest 4mins
C: 5 Rounds each for time of:
Row 15cals Rest 2 mins
Please post rounds and times to comments...
Reebok CrossFit Cardiff Partner WoD A: Spend 15mins, within your pairs for the WoD, working on your air squat
B: In pairs and within 20mins complete an AMRAP of:
An ascending ladder, 2, 4, 6, 8, 10...etc of:
Double Dumbbell Thrusters (45/35lbs) CTB Pull Ups
The total amount of reps can be divided between pairs, although all of the thrusters have to be completed before moving onto the Pull Ups and vice versa.
Ok guys so DWF2014 is upon us! There are in fact just a few short days left to register for the online qualifiers. Now I believe that the qualifying workouts are set to be released together. My suggestion is that we have a throw down, in the teams that you want to compete in (if you do), and complete all the WoDs in the same day and eat a ridiculous amount of meat afterwards. What does everyone think?
You may have noticed that the box has increased in size, slightly! Now due to that fact, we will be unable to afford to purchase teams this year and allow you all to fight for those coveted spots. However, if any 4 of you (2 males and 2 females) would like to combine forces, create a devilishly clever team name, and pull on a Reebok CrossFit Cardiff t-shirt and represent i will be extremely proud of you and help you guys out as much as possible.
One team has already been entered. That is:
Davs Elliot LJ Jess H
Get talking and get registering guys, here is the link...
Reebok CrossFit Cardiff WoD
A: Front Rack Walking Lunges
20 - 20 - 20
B: 3 Rounds for time of:
22 KB Snatches (24/20kg) (Broken down as athletes require) 22 Wall Balls 11 HSPUs
Please post loads and times to comments...
NO ONE DIED!!! YES!! You survived hell on earth, barbell hell on earth! Reebok CrossFit Cardiff WoD
A: EMOM 12mins
Odd - 5 KB Swings (32/24kg) 10 Burpees Even - 5 KB Swings (32/24kg) 10 Box Jumps (24/20")
B: For time:
25 Pull Ups 50 Overhead squats (40/30kg) 75 Press Ups
Please post rounds to comments.....
Awesome work from the 6pm class knocking out 13 pull ups each and raising a bunch of cash for the Ogar Strong fund. We have passed it over to Reebok CrossFit Velocity to see what those guys can do! Plus, this summer Mr Evans, we will challenge your affiliate to a paint ball game!
Reebok CrossFit Cardiff WoD
A: Spend 15mins working on your gymnastics goat
B: "Barbell Hell"
With a 15 minute running clock... 2 Minutes of max rep Snatches 2 Minutes of max rep Thrusters 2 Minutes of max rep Power Clean 2 Minutes of max rep Front Squats 2 Minutes of max rep Back Squats 1 Minutes of max rep Snatches 1 Minutes of max rep Thrusters 1 Minutes of max rep Power Clean 1 Minutes of max rep Front Squats 1 Minutes of max rep Back Squats
The bar can only be rested overhead, in the front or back rack or at the hang. Every time an athlete breaks they must complete 10 deadlifts before carrying on. Deadlifts do not count to the overall score.
RX'd weight for males is 60kg/Women 40kg
I thank Ben from competitor WoD for this shitfest pain
Training with a games athlete makes you sore!! End of!! Reebok CrossFit Cardiff WoD
A: EMOM 10mins
30 Double Unders 12 Ring Rows
B: Back Squat
3 - 3 - 3 - 3 - 3 - 3 - 3 - 3
C: 5 Rounds each for time:
Row 300 Rest 30s
Now it's a friday, and it's valentines day! What better excuse to come to the box! ;-) If you're still ensure, why not come in to PB on another benchmark!
Reebok CrossFit Cardiff WoD
"Elizabeth"
21 - 15 - 9
Cleans (60/42.5kg/135/95lbs) Ring Dips
Please post times to comments...
Thanks Double D!! Reebok CrossFit Cardiff WoD
“Filthy Fifty”
For time: 50 Box Jumps (24″/20″) 50 Jumping Pull Ups 50 Kettlebell Swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (20kg) 50 Back Extensions 50 Wall Balls (20/14lbs) 50 Burpees 50 Double Unders
Please post times to comments...
