WoD - Friday 16th May 2014

There isn't much banter going on the blog for the next few days. The team is at regionals and Davs is too busy controlling Estrogen levels and worrying about packing hair curlers! Not quite sure those suckers are going to make you hang snatch heavier or handstand walk further, but we are going to look seriously 80s at the after party!! Reebok CrossFit Cardiff Partner WoD

A: Coach B Warm up/technique drills

B: Within 8mins establish a 1RM Power Clean, each. Total score is the sum of the two heaviest lifts.

C: 'Partner DT'

10 Rounds for time of:

12 Deadlifts (70/50kg) 9 Hang Power Cleans (70/50kg) 6 STOH (70/50kg)

One partner works while the other rests, each athlete will complete 5 rounds. Athletes can only swap once a full round has been completed.

Like this

Please post times and loads to comments....

WoD - Thursday 15th 2014

This is going to be short yet sweet. You are not going to like me very much today but I am merely being cruel to be kind....enjoy!! PS. If you only ever record occasional WoD scores, due to being numpties, then make sure you record this one!!

Reebok CrossFit Cardiff WoD

A: 3 Rounds each fro time of:

10 Wall Balls (20/14lbs) 7 Pull Ups 5 Medicine Ball Cleans (20/14lbs) Rest 60s

B: 'Fran'

21 - 15 - 9

Thrusters (95/65lbs) Pull Ups

Please post times to comments....

WoD - Wednesday 14th May 2014

So I received a text message today from a particularly cheeky member, telling me that he was planning to have a BBQ and project the regionals event onto the wall of the gym. Fair enough, I like the idea! And so that is what is going to happen. I am not sure what time it will take place, nor what you as attendees will be required to do; you'd better ask the man with more neck than E.T's balaclava...Ryan Hill! ;-)

Reebok CrossFit Cardiff WoD

A: Spend 10 mins working on a gymnastics skill of your choice

B: 5 Rounds each for time of:

Row 500m Rest 3mins

C: 3 Rounds not for time of:

15 Hip Extensions Rest 60s 15 Back Extensions Rest 60

In other news, these little beauties will be available from tomorrow night onwards. Limited numbers and sizes so you'd better grab them while they are hot!

Prices are as follows:

Men's and womens Tees - £25 Womens Vests - £20

WoD - Tuesday 13th May 2014

Let's play a guessing game. It will be to guess the decrepit old man who needed two ab matts on his chair in order to prevent an acute onset of haemorrhoids. Please post guesses to comments. Reebok CrossFit Cardiff WoD

A: Spend 15mins working on squat therapy

B: Within 20mins establish an 8 rep max overhead walking lunge

C: 3 Rounds for time of:

100 Double Unders 25 STOH (35/25kg)

Please post times as well as pop quiz guesses to comments...

WoD - Monday 12th May 2014

So this weekend saw the first CrossFit Level 1 Seminar hosted at the gym. A what a seminar it was! A salty crew, awesome participants and fun times! As promised we are recreating the lunchtime trainer WoD from today.

Reebok CrossFit Cardiff WoD

Zembiec

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

5 Rounds For time: 11 Back Squats (80/60) 7 Strict Burpee Pull ups Run 400m

Please post times to comments...

WoD - Friday 9th May 2014

I know how much you guys love your partner WoDs. Maybe not after this one!! Reebok CrossFit Cardiff Partner WoD

For time:

Row 3km

Whilst one athlete is rowing the other will perform an AMRAP of:

10 Front Squats (50/35kg) 5 Thrusters (50/35kg) 10 STOH (50/35kg)

The athlete who is rowing, shall only change once their partner has completed a full round of the AMRAP

Please post times to comments....

WoD - Thursday 8th May 2014

Reebok CrossFit Cardiff WoD A: 3 Rounds each for time of:

10 Press Ups 20 KB Swings (24/20kg) 30 Walking Lunges Rest mins

B: 5 Rounds for time of:

5 OHS (60/40kg) 10 CTB Pull Ups (Scale to regular pull ups if need be to maintain speed - NO BANDS ARE ALLOWED)

C: 3 Rounds not for time of:

15 Hip Extensions Rest 60s 15 Single leg Bridges (each leg, 30 in total)* Rest 60s

*take note from the certified personal trainer at Gold's gym, just go easy on the pelvic thrusts please! There's too much testosterone knocking about for those!!

WoD - Wednesday 7th May 2014

Today's WoD is dedicated to an athlete called Emma Gage, i doubt any of you know her (she trains up in Manchester), but i was asked to do this workout and seeing as it was so awesome ( ;-) ), i couldn't possibly keep it from you guys!! Therefore, enjoy all and Happy belated Birthday Gagey!

Reebok CrossFit Cardiff WoD

"Gagey"

Within a 25min time period:

First either Run 800/or Row 1000m And then in the remaining time complete an AMRAP of: 6 Power Cleans (60/40kg) 5 STOH (60/40kg) 19 Sit Ups 89 Double Unders

Please post rounds and reps to comments....

WoD - Tuesday 6th May 2014

A quick note guys! So we are hosting our first CrossFit Level 1 this weekend at the gym. This means that it will be closed all weekend, however Pete Rankin has kindly offered for you guys to use their facilities. Their class times are as follows:

Saturday: 08:30 WoD Class 10:00 WoD Class Open until 1pm

Sunday: 09:00 - 1pm Open Gym

It is Divided we fall mind you, so most folk will be out and about watching that I should say. Stand by nandos, they have no idea what's coming their way!

Reebok CrossFit Cardiff WoD

A: Bulletproof Shoulders

B: Push Jerk

3 - 3 - 3 - 3 - 3

C: For time:

30 - 20 - 10

Air Squats Box Jumps (30/24")

Please post times to comments....

Lumberjack 20 - 3rd May 2014

Here is a blast from the past...Good Old Coach Nic showing how it's done!!http://www.youtube.com/watch?feature=player_embedded&v=aX0061fV8VI

“Lumberjack 20″

20 Deadlifts (125kg/90kg) Run 400m 20 KB swings (2pood,1.5pood) Run 400m 20 Overhead Squats (52.5kg/40kg) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″/20″) Run 400m 20 Dumbbell Squat Cleans (2 x 20kg/2x 10kg) Run 400m

Please post times to comments.....

Partner Carnage EXTREME EDITION!!

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.

WoD - Thursday 1st May 2014

Pinch, punch, first of the month bitches! You have CrossFit HQ to thank for this little beauty!! Which, I am going to have to scale!

Reebok CrossFit Cardiff WoD

For time: 50 Deadlifts (50/35kg) 50 Walking lunges 40 Back squats (50/35kg) 40 Toes-to-bars 30 Power cleans (50/35kg) 30 Burpee Box Jumps (24/20") 20 Thrusters (50/35kg) 20 Double-unders (Triple Unders as RX if you have them!)

please post times to comments.....

WoD - Wednesday 30th April 2014

So the squat clinic is selling out fast! This Saturday Dan will be holding a 90min thrashing so don't be shy to get involved. £10 per person, from 09:00 - 10:30. This man knows his shit and has thumbs like little iron rods! Get involved guys. The humble, beautiful air squat should mastered!

Reebok CrossFit Cardiff WoD

A EMOM for 12mins

8 Alternate leg pistols 4 Muscle Ups

B“David Hart”

5 Rounds for time of: 9 Snatch grip Deadlifts (60kg/40kg) 6 Hang Power Snatch (60kg/40kg) 3 Overhead Squat (60kg/40kg)

CSpend 10mins working on hip Mobility

Please post times to comments....

B

WoD - Tuesday 29th April 2014

Ok guys, Dan (AKA the ninja) will be at the box for the next few nights chatting to you guys and having a look at your moves! Make sure you impress! ;-) The room which is by the gym floor, with the foam matting that you lot just love to tear up to get your natural vitamin D, is being transformed into a therapy room. You are going to love it! If we break you on the dance floor, we will be able to fix you again. This Saturday, from 09:00 - 10:30 (thats in the AM for those of you who aren't up to speed with your 24hr clocks), there will be a Squat Clinic taking place at the gym. Dan is planning on running you through skills and drills, specific to your movement, as well as more generic fixes depending on whether or not there are lots of common faults.

Starting at the foundation, the air squat, we can build stronger movement patterns, allowing you ultimately to lift heavier, run faster and look better naked!! Who wouldn't want that?

Following on from this clinic will be a rotation workshop. Being strong in this domain will allow you to be far stronger when you are moving in the much more familiar sagittal plane.

Squat Clinic will be limited to 10 people, first come first serve. And is at a cost of £10 per person. Get in fast! Message Davs to reserve your spot.

Reebok CrossFit Cardiff WoD

A: Coach B Warm up Between each movement either run 200m or Row 250m

B: Perform each Couplet for time:

15 - 12 - 9 Power Cleans (45/35kg) Bar Facing Burpees Rest 5mins

15 - 12 - 9 STOH (45/35kg) Pull Ups Rest 5mins

15 - 12 - 9 Front Squats (45/35kg) Box Jumps (20")

There is a 4 minute time cap for each couplet. They are all out sprints. Scale as appropriate for that response.

WoD - Monday 28th April 2014

Congratulations to all those who kicked butt at raising the bar this past weekend, i'm proud of you and glad to hear that the lunges paid of! Speaking of which... Reebok CrossFit Cardiff WoD

A: 3 Rounds each for time of:

50 Double unders 30 Air Squats 10 Pull Ups

B: For max load:

Walking back rack weighted lunge

20 - 20 - 20 - 20 - 20

C: 3 Sets for form of:

15 Hip Back extensions Rest 60s 20 Ring Dips Rest 60s

WoD - Saturday 25th April 2014

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

PARTNER_CARNAGE.COM

“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

WoD - Thursday 24th April 2014

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...?!

WoD - Wednesday 23rd April 2014

Warm up - 3rds, not for time:30 Double Unders/60 Singles 20 Med Ball Cleans (20lb/14lb) 10 Split Jerks (20kg/15kg)

A: Split Jerks Build up to a 3 rep max within 10 mins

B: Power Clean + Hang Clean Build up to a 1RM within 15 min

C: 8 min AMRAP: 12 Box Jumps (24"/20") 9 Power Cleans (52.5kg/35kg) 6 Shoulder to Overhead (52.5kg/35kg)

WoD - Tuesday 22nd April 2014

Warm Up - 3 rds, not for time:Run 200m 15 Air Squats 10 Press Ups 5 Toes to Bar

A: Back Squats 8 x 60% of 1RM 6 x 65% of 1RM 6 x 70% of 1RM x 2 sets

B: 50 T2B in as few sets as possible

C: 10 RFT: Run 200m 10 Burpees