WoD - Monday 3rd March 2014

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......

WoD - Saturday 1st March 2014

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....

WoD - Friday 28th February 2014

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

WoD - Thursday 27th February 2014

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....

WoD - Wednesday 26th February 2014

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...

WoD - Tuesday 25th February 2014

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....

WoD - Monday 24th February 2014

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...

WoD - Friday 21st February 2014

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.

C: Bulletproof Shoulder

WoD - Thursday 20 February 2014

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...

#DWF2014

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...

WoD - Wednesday 19th February 2014

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.....

WoD - Tuesday 18th February 2014

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

WoD - Monday 17th February 2014

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

WoD - Friday 14th February 2014

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...

WoD - Thursday 13th February 2014

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...

WoD - Wednesday 12th February 2014

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...

WoD - Tuesday 11th February 2014

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)

WoD - Monday 10th February 2014

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

WoD - Saturday 8th February 2014

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...

WoD - Friday 7th February 2014

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!!!

WoD - Thursday 6th February 2014

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