WoD - Wednesday 11th June 2014

A nice early post for you guys tonight, I know some of you go to bed in a few minutes and so you can do so without having to check the WoD during your midnight pee! ;-) So if you saw the fort that I had constructed earlier you may of thought that I was merely bored and attempting to relive my youth, unfortunately not! Dan "the gymnastic mobility man" Cleal was indeed trying to kill off Bradder's and I; in an attempt to take over the gym and turn it into an evil gymnastics/mobility empire! Nice try Dan, but a strategically placed crash matt prevented such a fate!

Bradder's, the resident gymnast obviously kicked butt, yet again. Although I do think he has a significant advantage with that weighty mullet that he is sporting presently. It seemed to give him leverage and act as a superb counter balance.

Bradder\'s kicking butt

Although not perfect quite yet, he has definitely come along since the last time he attempted any form of gymnastics training...

Bradder's Fail

Now clearly the aim of gymnastics is not to land on your head! This however is not always easy...

Davs Handstand Fail

Let me show you just how it should be done...

Dan the Man

Hands up who wants to learn!!

Reebok CrossFit Cardiff WoD

A: For 10mins work on Squat therapy, this is your warm up and not your chance to waffle/gas, be sweating by the end!

B: 3 Sets for maximum load of 10 Back Rack Walking lunges

C: For time:

Row 1000m 100 Burpees Row 1000m

The WoD and lunges will be mixed up, as in some of you will start on part B and move onto part C and vise versa.

WoD - Tuesday 10th June 2014

Apologies for the late post but I was down the pub, supporting the brilliant minds of Reebok CrossFit Cardiff who were kicking butt in the Monday night pub quiz. So good was my support, that they went and won the sucker! Congratulations team!! They didn't however manage to pick the correct key, the key that opens the chest to a thousand pounds. Sorry to say then, no new airdynes this week!!

GUYS JUST AS A REMINDER, THERE IS A LEVEL 1 AT THE BOX THIS COMING WEEKEND, SO IT WILL BE SHUT. THERE IS A NOTE ON THE BOARD, BUT THE BOAT SHED ARE HAPPY TO HAVE US AND WE CAN ORGANISE AN OUTDOOR SESSION IF YOU WOULD LIKE.

We continue with our programming, straight from a Reebok CrossFit Games athlete, enjoy!!

Reebok CrossFit Cardiff WoD

For time:

7 Muscle ups 50 Double Unders 40 Deadlifts (70/50kg) 7 Muscle Ups 50 Double Unders 30 Front Squats (70/50kg) 7 Muscle Ups 50 Double Unders 20 STOH (70/50kg) 7 Muscle Ups 50 Double Unders 10 Thrusters (70/50kg)

This time, really try not to die!!

Please post times to comments...

WoD - Monday 9th June 2014

So guys, this week I have a significant "treat" for you guys! All of the workouts that I program are coming from CrossFit Games athletes, starting today with a workout programmed by none other than the champ, Rich Froning Jnr. Enjoy guys, it's fun!! PS: I had to scale this back, just to try and maintain the correct speed. There will be a 16min time cap. Look out for tomorrow night's blog, i'll tell you Rich's time!

Reebok CrossFit Cardiff WoD

A: 3 Rounds not for time of:

15 Hip Extension Rest 60s 10 Back Extension Rest 60s

B: 10 Rounds for time of:

Sprint 100m (50m out/50m back) 3 Clean* and Push Jerk (110/75kg)

*any style of clean is cool.

16min Time Cap

Austin Malleolo - 11:13 Davs - 13:34 (maybe 11 rounds, scaled to 102.5kg) Rich Froning - TO BE RELEASED

C: Try not to die!!

Partner WoD - 6th June 2014

Reebok CrossFit Cardiff Partner WoD Within 15mins complete as many rounds and reps of the following, whilst your partner rows 250m:

30 Double Unders 20 KB Swings (24/16kg) 10 Burpees

Athletes carry on from where their team mate left off

Please post rounds and reps to comments...

WoD - Thursday 5th June 2014

So I had a phone call from none other than Michaela Breeze M.B.E this morning, and she asked me to pass on a message.... But before I do, i'd just like to publicly congratulate her for officially making the Welsh Commonwealth Olympic lifting team. Congratulation Michaela, utterly and thoroughly well deserved! So then...

She wanted to apologise for her lack of coaching lately, obviously she has been extremely busy! And now that she has broken the British snatch record and has generally been being a bad ass, she needs to train like a demon in order to kick butt and win gold!! This means though that she will not be able to coach for us until midway through August. But don't fear, she is coming back, and with vengeance!

Mick, for the last time I would just like to pass on the best of luck from the entire box as I know I speak for all of them when I say that you are incredibly well respected and loved by everyone, we all think that you are a bad ass and can't wait for you to bring that gold home to where it belongs!

Reebok CrossFit Cardiff WoD

A: For 10mins work on squat therapy

B: Back Squat

1 - 30, 1 - 20, 1 - 30

Take the time to build to a 1RM, perform that rep and then strip the load to what you think that you can do for 30 in the first set, 20 in the second and 30 in the 3rd. These second portions of the sets are unbroken.

C:

For time:

Run 800m Rest 3mins Run 400m

I want two all out efforts. As fast as you possibly can and get a time for both the 800 and 400.

Please post loads and times to comments....

WoD - Wednesday 4th June 2014

This workout needs no introduction, enjoy!! Reebok CrossFit Cardiff WoD

Reebok CrossFit Games 2014 Regional Event 6

For time: 50 Cal Row 50 Box Over Jumps (24/20") 50 Deadlifts (80/55kg) 50 Wall Balls (20/14lbs) 50 Ring Dips 50 Wall Balls (20/14lbs) 50 Deadlifts (80/55kg) 50 Box Over Jumps (24/20") 50 Cal Row

21min Time Cap

Please post times to comments....

WoD - Tuesday 3rd June 2014

6 O'clockers, we are still friends, or so I hope. I still love you all!! 7 O'clockers, Bradder's is still your friend, or so he hopes, and...he still loves you all!! Just get rid of your balls and get your chest or chesticles to the bar!! Reebok CrossFit Cardiff WoD

A: Within 15mins complete

4 - 4 - 4 - 4

Power Cleans

B: For time:

30 Barbell Complexes* (50/35kg) On the minute, every minute, 5 Burpees

*1 rep of a complex is - 1 Power clean, 1 Hang squat clean, 1 Front Squat, 1 STOH

Please post loads and times to comments....

WoD - Monday 2nd of June 2014

The summer is officially here, although it is supposed to piss it with rain tomorrow (today)! An amazing weekend was had by all that attended the "Bro and Ho" down; the extremely well organised event...good job Bradder's! Hat goes off! He managed to contain his emotions and not lose his rag, significantly, with anyone aside from his own barbell!! Which he showed who was boss by aggressively smashing with his man hips on multiple occasions throughout a 7 minute period! I was stoked to see so many of you legends rock up for a nutritional chat this afternoon, done so in true legitimate fashion; outside in the sun! I would like to thank Woody "The Roackstar" Woodster for handing me a wrapped paleo treat just as I explained that every seems to think Paleo is an excuse to make delicious treats and not actually eat well! Which neither survived the drive home nor was of paleo origin in the slightest! It took a seriously informed decision to eat said treats and some well directed strength of mind to convince myself that it was indeed good for me! At least I wasn't massively hung over like the rest of you!

Having said all of the above, i cannot proceed onto giving you what you are all wanting (tomorrows WoD) without thanking Mr Anderson's (Matt Groves) true commitment to my little lecture, display by him keeping his haribo contained with the carrying bag that sported the remainder of his hang over cure! Thanks mate, for not taking the absolute piss!! ;-)

Reebok CrossFit Cardiff WoD

A: Spend 10mins working on Squat therapy

B: For time:

30 OH KB walking lunges (R hand) (24/20kg) 15 CTB Pull Ups 30 OH KB walking lunges (L hand) (24/20kg) 15 CTB Pull Ups 20 OH KB walking lunges (R hand) (24/20kg) 10 CTB Pull Ups 20 OH KB walking lunges (L hand) (24/20kg) 10 CTB Pull Ups 10 OH KB walking lunges (R hand) (24/20kg) 5 CTB Pull Ups 10 OH KB walking lunges (L hand) (24/20kg) 5 CTB Pull Ups

C:3 Sets of: 15 Hip extensions (if you feel good enough then please attempt Hip/back extension, only if form allows) Rest 60 seconds 12 Glute/ham raises Rest 60 seconds

Please post times to comments.....

"Bro and Ho down"

The day has finally arrived! It's the eve of the annual "Bro and Ho down", where the top Bro and the top Ho will be christened. Now, it's important to note that although Bradder's seems very chilled out, he may well implode when 100 hungry athlete's rock up either at the same time but more than likely whenever they want. ;-) He has done an excellent job sorting this out for everyone, despite having some chaffing that would make the normal person weep like a child!

Make sure that no one rocks up expecting the box to be open as usual! It has been advertised up to the ying yang, so everyone should know. The timings are below for you guys! Remember to come in and kick butt, have a serious blast and be sure to keep some of the hog aside for Davs and Mark Raper!

GOOD LUCK YOU BEASTS!!!

Timings (DON'T F IT UP)

Box Opens - 09:00 Athlete Registration - 09:30 First Heat begins - 10:00

Be mindful of where you park please guys. Maybe try to leave your cars over on the gravel area which is opposite the garage.

WoD - Friday 30th May 2014

So, young Bradder's gets a mention two nights running... Bradley is leading us from the front, displaying the perfect CrossFit spirit by continuously learning and practicing new sports. Tonight his absence from the box was due to him taking part in his very first aquathlon, a swim and run! Now don't worry guys, he is in full control! Not only is he under the wing of an experienced extreme sports woman (LJ) but he has a cunning plan, as cunning as a fox with a degree from Oxford, should he get into trouble!! In case of any emergency, Bradder's is going straight for the big time...

Reebok CrossFit Cardiff Partner WoD

Not that I am expecting many of you to rock up the night before the "Bro and Ho down" but I shall post something anyway.

A: Within 10mins establish a 1RM press

Each athlete shift lift as many times as they wish with the allotted time, the sum of the heaviest lifts will be the final score.

B 10 Rounds for time of:

Run 400m

This is on a "you go, I go" basis, with each athlete running 400m 5 times. The clock starts and time is called when the 10th round is completed.

Please post loads and times to comments...

WoD - Thursday 29th May 2014

Young Bradder's was spewing tonight guys, you lot have made him sound like an old man! His words actually were "i can't hear myself think!!" It might be due to his ridiculous hair, but it also might be due to you horrible lot bobbing off in every corner! Now, he is indeed growing up, but I don't want him being old before his time. So please, please do me a favour and SHUT THE HELL UP WHEN HE'S COACHING....please bitches! Still love you all!

Now try this out for size...

Reebok CrossFit Cardiff WoD

A: For a warm up complete:

3 Rounds each for time of: 5 Pull Ups 10 Russian KB swings (20/16kg) 8 Hand release Press ups Rest 60s (DON'T go mental, just focus on fluid, good movement)

B: 5 Rounds for time of:

48 Double Unders 24 KB Swings (32/20kg) 12 Burpees Rest 2mins

C: I'm going to give you a break from a part C. Instead, i'd like you to spend a good amount of time mobilising.

Please post times to comments....

WoD - Wednesday 28th May 2014

So I just want to say a serious well done to the 6pm class who, ran out the door moments before a huge down pour! It wasn't funny AT ALL, but none of you whined; just cracked on and got wet! The thing is though, 'Kelly' sucks right, it sucks just as much in the rain as it does in the dry. It doesn't really matter. Pain is pain! Good on you guys, give yourselves a wet pat on the back and be sure to dry your hair or may catch a cold! ;-)

Reebok CrossFit Cardiff WoD

A: Bulletproof shoulder and The Coach B Warm up.

B: Clean and Jerk

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

C: For time:

50 Strict ring dips. (NO KIP - strict!! Build some strict strength)

Please post loads and times to comments.

WoD - Tuesday 27th May 2014

Excuse the late post tonight guys, i know you like to look at what you are getting yourselves into tomorrow. It wasn't intentional due to the WoD and the history you lot have with cherry picking it...so don't cherry pick it! If you don't remember what happened last time, well 2 people showed up for this WoD and completed it. The following evening 25 people showed up for heavy deadlifts; guess what happened!? There were 2 people deadlifting and the rest of you cherry picking bitches cracked on with 'KELLY'!!

Reebok CrossFit Cardiff WoD

A: 3 Rounds not for time of:

15 Medicine Ball Cleans (20/14lbs) 60 Single Unders 10 Press Ups

This is your warm up, use it to prep a explosive hip extension in the med ball cleans, warm the ankles for jumping during the single unders and shoulders during the press ups.

B: 'Kelly'

5 Rounds for time of: Run 400m 30 Box Jumps (24/20") 30 Wall Balls (20/14lbs)

25min time cap

C: 3 sets of:

15 Hip Extensions Rest 60s 15 Back Extensions Rest 60s

Please post times to comments....

WoD - Monday 26th May 2014

This time last year, Drummer Lee Rigby was returning to his barracks in London. He had previously served for his country in Helmand province, Afghanistan, a place that later transpires that to be safer than his own home! As he walked back to his barracks he was attacked by two men. These men murdered him in cold blood and are subsequently servicing a whole life sentence and a life sentence with a minimum of 45 years prior to consideration for release. Lee Rigby was attacked as the perpetrators distinguished him as being a solider due to the Help For Heroes t-shirt that he was wearing, a charity he supported and one which received £600,000 in donations in the days that followed his death. When I served in the military we were told not to bare any uniform, display any badges and to show no sign of who we were! This is wrong! The people that fight to defend our country, both past and present, should receive the respect that they deserve. If this is all that we can do to show that, then so be it!

Please come along to the gym, perform his workout and pay your respects to the fallen.

Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humorous, generous and loving. “His family meant everything to him, he was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died on the 22nd of May 2013 in an attack close to his home barracks. Drummer Rigby, 25, from Manchester, leaves behind a two-year-old son; Jack, his mother and his step-father and two sisters.

We shall never forget!

Rest In Peace brother

Reebok CrossFit Cardiff WoD

"Riggers"

For time:

22 Cal Row 25 Squat Cleans (42.5kg/30kg) 22 Double Unders 25 Bar-hop burpees 22 Double Unders 25 Push Press (42.5kg/30kg) 22 Double Unders 25 Pull Ups 22 Cal Row

When it gets hard remember why…..

WoD - Friday 23rd May 2014

Loved your work tonight gang! It was a hard WoD, in actual fact it was a shitfest! Leaving your posterior chain in tatters! I'd just like to remind you all that virtuous movement is a big deal at the box. Virtuosity being defined as doing the common uncommonly well. Picking things up off of the floor, whether it is a set of house keys, some Tesco carrier bags, a small child or a heavy arsed barbell is a natural thing to do. No one invented it, it's built into your DNA! That doesn't mean that it can't be done incorrectly or unsafely! Correct movement is beautiful and graceful, more importantly it is safe! Far safer than never performing these movements. It's our jobs as coaches to keep you safe and ensure that you are moving at the correct speed in order to illicit the required response. If you were scaled by one of the coaches tonight, please do not see that as an insult or a bad thing. We layer on intensity slowly, respecting it as it can be the cause of injury and pain. When we have consistently sound mechanics, and only then will we start to add intensity. My hat goes off to you lot, you are amazing!

Reebok CrossFit Cardiff Partner WoD

In partners complete a 20min AMRAP of:

Run 400m (both together) 25 Pull Ups 50 Front Squats (50/35kg)

Apart from the run, only one person can work at a time, and the barbell must not touch the floor once it has been lifted off.

Please post rounds and reps to comments...

WoD - Thursday 22nd May 2014

So then gang, i am here tonight to tell you all about Woody "The Woodster" Wood, the bestest masseuse this side of Nagasaki! She is ready and willing to rub you down, using only essential oils and without shining a light into your eyes! Get your head in the hole and relax!!! All for his at a discounted price to CrossFit Cardiff members. She may even sing to you if you ask really nicely!

She has even recruited Jimi, AKA the techno wizard, to design a booking in system. She says that it will be so easy even young Bradder's will be able to use it!

Woody is currently creating a price list, allowing you to peruse which section of your body hair you'd like removed!

Reebok CrossFit Cardiff WoD

To celebrate the soon to be wedded Ryan and Lisa, I have thought of a WoD that shouldn't bruise either of you and hopefully could be completed with shoulder injuries.

Congratulations to you both, I hope you have the best day! See you in Carson, fingers crossed!!

For time: Row 24 Cals 5 Rounds for time of: 12 Deadlifts (140/100kg) 12 Burpee Box Jumps (24/20") Row 24 Cals

Please post times to comments...

WoD - Wednesday 21st May 2014

I have some sad news...we have received our first official complaint :-I!! I suppose that will teach us to put a sign up!! Now they know who to complaint to! Please can you guys refrain from dropping weight and being generally loud outside. I think that will be cool, as I get how nice it is to train outside now that the summer has arrived. I shall offer these guys two free spots on the on ramp and see if I can't just get them to join in! ;-) I don't want to have to stop you guys from throwing down out there but we may have to screw the nut! The best solution would be just to get your WoD cracked quickly inside so as you can have more time to bronze out in the sun! Easy day!!

Aside from that, if you see any of the guys that were in Copenhagen at the weekend moping around then give them a hard slap with the biggest, wettest fish that you can find! Please repeat this process until they start smiling! This "treatment" can also be performed for those who look as if the European regionals apparel suppliers have vomited on them! ;-)

Reebok CrossFit Cardiff WoD

A: Bulletproof Shoulder

B: Within 15mins establish a 1RM Hang Squat snatch

C: For time:

30 - 20 - 10

STOH (35/25kg) Double Unders Press Ups

WoD - Tuesday 20 May 2014

So the team have managed to endure the hardest part of the weekend and survive...the hung over journey home! Worse than any WoD presented to them over the weekend and they handled it like rockstars!! Proud of ya! Even the sign made it home, only after dropping onto Ross's head while driving at least a million times! It's has sustained mild damage during transit, but this just gives it character! What a weekend, come and gone so sodding quickly and now i find myself in a regular house, not a boat; going to bed on my own and not with a giant poodle who gets drunk and forgets to put water by his bed!!

I shall have to cook my own bacon and eggs tomorrow (hang on, no that part is still the same) but i will be able to have a hot shower!! ;-)

I'd just like to thank the team for being so F'ing cool! You lot went out onto a big dance floor, under the eyes of thousands, some of you for the first time ever, and did so with your heads held high! You gave everything that you could, every time, and were perfect examples of sportsmen and women! You showed respect, integrity, excellence, determination, cheerfulness in the face of adversity and I was proud to call you my teammate. Take a bow and know that I will compete with you legends again any day! Thank you.

Reebok CrossFit Cardiff WoD

A:

3 Rounds each for time of:

10 Power Cleans (40/30kg) 10 STOH (40/30kg) 10 Back Squats (40/30kg) Rest 90s

B:

Within 10mins complete an AMRAP of:

5 Muscle ups 10 Thrusters (60/40kg)

C:

Spend 10mins working on squat therapy

WoD - Monday 19th May 2014

This is not going to be a long post, as team Reebok CrossFit Cardiff are celebrating hard! We'd just like to say a massive thank you to each and everyone of you guys! All the support that you have given us has been unreal and we will endeavour to repay our debt.

Reebok CrossFit Cardiff WoD

3 rounds for time of: Run 800 meters 30 Squat cleans (35/25kg) 30 burpees

Below is what happens when you play the 'Roxanne' drinking game...

WoD - Saturday 17th May 2014

I am blissfully sat in the sun, in no pain!! That is as it is Wednesday and i am in Cardiff prior departing for regionals. At the time that you are reading this I'm sure that something has changed!! :-I Enjoy the BBQ guys, we shall tray and give you something to watch. Remember that all of the team events will be finished by midday and so you should be watching in the morning if you want to us numpties KICK SOME SERIOUS EUROPEAN BUTT!!!

Reebok CrossFit Cardiff WoD

A: As a warm up:

Run 1mile Lunge walk 50 steps 25 Burpees

B: Within 20 minutes, complete as an AMRAP of:

6 KB Snatches (32/24kg) (Each Arm) 8 Box Jumps (30/24") 12 Burpees

Please post rounds and reps to comments and DO NOT get ketchup on my GHDs! ;-)...