WoD - Tuesday 8th July 2014

Evening all. Could you please all ensure that if you are conducting your own super secret squirrel strength program, one which is going to result in you giving Rich Froning Jnr the beating of his life next year at the CrossFit Games due to it transforming you into a legitimate bad ass, that you perform it quietly in the corner please. Also, if your squirrel program requires that you smash yourself straight into your respective reproductive organs, repeatedly for the entirety of a 30min AMRAP; please be sure to begin this AMRAP with plenty of time for you to adopt the fetal for an extended period of time prior to restoring your workout area to it's former glory before the designated gym closing time as young Bradder's needs to get home and wash, dry and straighten his luscious locks! Thank you in advance for your cooperation.

Brad's week of certain death continues....

Reebok CrossFit Cardiff WoD

A: 15min AMRAP of:

12 Box Jumps (24/20") 9 HR Press ups 6 TTB

B: For time:

100 Ring Rows

Please post times to comments....

WoD - Monday 7th July 2014

A late post i'm sorry. Blame the traffic on the M6, a gazillion folk with push bikes!! A benchmark for you tomorrow...

Reebok CrossFit Cardiff WoD

A: Spend 15mins working on squat therapy

B: 'CrossFit Total'

Establish a 1RM in each of the 3 lifts, taking 3 attempts per movement.

1RM Back Squat

1RM Strict Press

1RM Deadlift

Please post times to comments....

WoD - Friday 4th July 2014

Exciting times at the box guys. Things are happening behind the scenes which are coming your way really soon. To start with we have a new class, Dan the man is going to be launching two themed classes. One of which is designed to help you guys get more from your CrossFit! He shall be attacking you guys in various ways to get your muscular system firing the way they should be, providing you with a reduced injury potential and a great movement potential. Personal Bests will follow to the ying yang!! He is also going to start teaching a gymnastics class. Details of this are to follow but you guys have seen the ninja on the rings, make shift P bars and vault. CrossFit stems from gymnastics, it was developed to improve gymnastics in the off-season; and gymnastics will make EVERY SINGLE aspect of your CrossFit much, much better!! I have had the pleasure of receiving some 1:1 training from Dan and he handed me my arse, every time! It is not easy, so just because I didn't have a clock timing me really does not mean that I didn't receive a serious stimulus.

The first class, MOVE 3 will be starting real soon, look out for a blog/facebook page update! It will begin with two complimentary taster sessions, one in the week and one on the weekend.

Reebok CrossFit Cardiff WoD

A: 10min EMOM of:

6 Clean and Jerks (60/40kg)

B: AMRAP 12 mins

50 Double Unders 15 Back Squats (60/40kg) 30 Walking lunges

Please post rounds and reps to comments....

WoD - Thursday 3rd July 2014

So Bradder's was begin to misbehave and mess stuff up, so I drafted in the enforcer to sort shit out and show him how it's done!! Reebok CrossFit Cardiff WoD

A: 3 Rounds not for time of:

50 Double unders 250 Row 15 Good Mornings (barbell)

B: “Christine”

3 Rounds for time of: Row 500m 12 Deadlifts (BW) 21 Box Jumps (20”)

WoD - Wednesday 2nd July 2014

Late post....sorry! Better late than never mind! Reebok CrossFit Cardiff WoD

A: 3 Rounds not for time of:

Run 200m 15 HR Press ups 10 Strict TTB

B: 12 Rounds of:

Within 60s first complete a 100m sprint, followed by an AMRAP of burpees in the remaining time. Rest 60s

C: For time and within as fewer sets as possible perform:

100 Hollow rocks

WoD - Tuesday 1st July 2014

Pinch, punch...first of the month, now let's lift some heavy shit!! Before you do, the media seems to be going bonkers with the whole fat is bad/fat is good thing at the minute. In fact I am watching one right now. In my hotel room last night was the Time magazine, front page was a title "Eat Butter". Hence why i pinched it and read the sucker en route home. Now i can't find a link to it (if anyone can please post it on the Facebook page), but here is a link to another, similar article, written by the author of "Why We Get Fat", Gary Taubes. Have a read!

"What If It's All Been A Big Fat Lie?"

Reebok CrossFit Cardiff WoD

A: Bulletproof shoulder and squat therapy

B: Overhead Squat

2 - 2 - 2 - 2 - 2

C: 3 sets of:

15 Hip Extensions Rest 60s 10 Back Extensions Rest 60s

WoD - Monday 30th June 2014

So it's midnight in Helsinki and still broad day light, this country is awesome!! If every thing was open I would be given the gift of time! Legit! The only problem with this is that you become delirious with lack of sleep and some how forget to take a spare change of shorts to the Finnish sauna; a remarkable place where folk wear exceedingly revealing attire (when they really have no place in doing so), don wooly hats to sit in a sauna which reaches 85 degrees celsius and plunge themselves into icy water afterwards! Cracking fun and absolutely does NOT cause you to drift off whilst driving 2 hours back to the airport, narrowly avoiding a ditch which would of almost certainly caused death and destruction to the hire car and it's snoring occupants! Perfectly safe way to end your day! F**king relaxing though!! Reebok CrossFit Cardiff WoD

For time: Run 800 meters 75 Kettlebell swings (24/20kg) Row 500 meters 60 Wall balls (20/14lbs) Run 800 meters 45 Pull Ups

Please post times to comments....

WoD - Friday 27th June 2014

So a pair of legends are set to marry tomorrow, Si and Beth! I'd like to wish them both well publicly. In the best way that we know how...a WoD. Guys, from everyone down at the box, good luck for the day and for the rest of your lives, although I know you won't be needing it. If you can survive this partner WoD together, then you can survive anything! ;-)

Fingers crossed for a lovely day, be sure to enjoy it!

Reebok CrossFit Cardiff WoD

'Si & Beth'

6 Rounds for time and reps of: Double Unders One partner will perform 50 wall balls while the other does as many DUs as possible. Once 50 wall balls have been completed, athletes will switch. From the first minute and thorough the WoD both athletes will perform 3 burpees on the minute, every minute.

Where possible teams are to be mixed and using the same wall ball. (20lbs)

Please post times and reps to comments....

WoD - Thursday 26 June 2014

So it's late, and I can't be arsed to take the piss out of anyone. It is coming though, i promise!! Reebok CrossFit Cardiff WoD

A: For 25 mins work on muscle up skills, transitions

C: For time:

Row 1000m 50 STOH (50/35kg) 30 Ring Dips

Time cap - 10mins Scale appropriately to fall within this time

Please post times to comments....

WoD - Wednesday 25th June 2014

I have notice that unless I am blindly taking the piss out of someone on the blog then it gets far fewer comments or likes. Therefore, from now on out, i shall endeavour to find someone to abuse weekly for whatever douchebaggery they get up to at the box. I think I should devote a lot of my attention to Jimmy Hewett, basically as he is an easy target! There are various reasons for this but none better than the positions he establishes during stretchy time! Watch this space!!

Reebok CrossFit Cardiff WoD

A: Deadlift

3 - 3 - 3 - 3 - 3

B: 10 Rounds for time of:

10 KB swings (32/24kg) 10 Burpees

Please post weights and times to comments....

WoD - Tuesday 24th June 2014

Just so all of you know, I have nothing (ish - apart from saving your Achilles) to do with the programming this week. Please direct all of your aggression and misery to the one with gigantic man nipples!! Reebok CrossFit Cardiff WoD

A: Spend 15mins working on kipping pull up technique and bulletproof shoulder. DO NOT trash your hands on the bar, no more than 5 in a row.

B: "Cindy"

Within 20mins complete an AMRAP of:

5 Pull-Ups 10 Press Ups 15 Air Squats

This is a benchmark girl, you NEED to know what your round scores are!!

Please post rounds to comments....

WoD - Monday 23rd June 2014

Excuse it's tardiness, but I have just rolled in the door. I shall not delay, just give you the good news!! Reebok CrossFit Cardiff WoD

A: Spend 15mins working on squat therapy, solidly. No messing about!

B: 3 rounds for time of:

Run 400m 12 front squats (80/50kg) 21 box jumps (24/20")

C: 3 Sets not for time of:

15 Hip Extensions Rest 60s between each set

please post rimes to comments...

WoD - Friday 20th June 2014

"Any routine, no matter how complete, will contain the blueprint to your weaknesses. The breadth of the adaptation exactly describes the breadth of the stimulus." Nature does not care for how heavy you are, how tall you are or whether you like to clean and jerk, run in the rain, listen to Tom Jones whilst you workout or.....love nothing more than a good partner WoD on a Friday!

Therefore.....

Reebok CrossFit Cardiff WoD

A: Within 20mins either work on tekkers of or establish a 3RM Overhead Squat if you are salty enough

B: For time:

Row 1000m 100 Double Unders 75 KB Swings (24/16kg) 50 Box Jumps (24/20") 25 Thrusters (35/25kg)

Please post times to comments....

I just know this is what you will be all thinking, however, i'm not in the country so you can't get me!!

WoD - Thursday 19th June 2014

So for any of you that were out on Saturday night and saw Danny Watson, you'd know that he was unsure whether he should keep his hair long or not! It took several peroni's for him to divulge this fact, but once it was out in the open, it didn't go away for a looooong time! He told me all about it too! And that he was planning to get it "thinned out only". Well today he fires me a text of his grid, looking like the biggest sex pest that I have ever seen! It's special and features for today's blog post. Obviously so as you guys can reassure him that it looks good, and NOT to destroy his life with so much banter that his iPhone gives up the ghost!

You look legit Danny! In most situations, more is better; except of course when talking about ginger hair!! ;-)

Reebok CrossFit Cardiff WoD

A: EMOM 12mins:

5 Power Cleans (90/60kg) 5 Burpees

B: 3 Rounds for time of:

25 TTB 10 STOH (60/40kg)

Please post times to comments...

WoD - Wednesday 18th June 2014

So who PB'd today on 'Diane'? You all got after it like beasts! It was a pleasure to watch. So scaling:

It's not there to make you look like a muppet, confirm that we hate you, or a personal attack on an egos. No one has fuelled this post, no one has been a douchebag; to me anyway, but I am just posting about it as there are loads of new faces who may not fully understand or have heard about it before.

In order to scale appropriately we are attempting to preserve as many as the original workout stimulus as possible. That goes for loading, volume and movements. For example, 'Diane' is a workout which should be completed within 5mins, and thats RX'd (as prescribed). We need to make sure that you guys are all safe during your WoDs. Breakdowns in mechanics are inevitable. You are never going to develop the required intensity without flaws in technique. If you try and type too fast you hit the wrong key, shoot too fast you will get outside the target a little; do you think Lewis Hamilton has never crashed his car??

I want everyone to end up performing everything as prescribed, but it takes time. I have been CrossFitting for 7 years (F*#K) and has to scale a workout last week. It happens. Scaling will allow you to get to RX'ing everything faster! I promise.

Coach Glassman has a way with words...

"The needs of our Olympic athletes and grandparents differ by degree, not kind."

Reebok CrossFit Cardiff WoD

A: Bulletproof Shoulder

B: Within 15mins establish a 5RM squat snatch (touch and go)

C: 'Amanda'

For time:

9 - 7 - 5 Muscle up Squat Snatch (135/95lbs)

Please post times to comments....

A demo by the best in the world....Games Athletes

WoD - Tuesday 17th June 2014

You need to record your WoD time to see if you are getting fitter. Fitness is defined as work capacity across broad time and modal domains. I want to see a decrease in your times and an increase in your rounds and reps, along with an increase in all that you can lift. You should be making a note of what time you get, weights you lift everyday. However, if you don't want to record every time then no bother, but get a list of your times for all of the benchmarks; the girls! Here is an opportunity for you to get your first or update your current!!

Reebok CrossFit Cardiff WoD

A: 3 Rounds not for time of:

15s Handstand Hold 15 Good mornings (20/15kg Barbell) 15 Strict Press (20/15kg Barbell)

B: "Diane"

21 - 15 - 9 Deadlift (225/155lbs) Handstand Push Up

Nothing else, this is benchmark girl night! Warm up and get after this as fast as you possibly can! This is going to be a test of your fitness. Are you getting better or do we need to work on something in order for you to do so!

No messing around, no strategies; go as hard as you can from the word "GO" and hang on!! Good luck!

An example of just what can be done

WoD - Monday 16th June 2014

What a cool weekend on the L1! The guys were awesome and kicked some serious butt! Especially Lisa and Mel! During the WoD on day one they had their scores returned to zero, by an evil coach, for dropping the bar when instructed not to do so. I've seen this happen a bunch of times, but I have never seen it handled quite so well! No whinging, no moaning, no arguing. Just hands held up, apologies and crack on! Unreal! I was super proud to tell everyone that you both were members of my box! Hat goes off. For those of you that saw this, i bet you didn't expect it so soon...

Reebok CrossFit Cardiff WoD

A: 10mins of Squat therapy

B: 3 Rounds for time of:

50 Medicine Ball Cleans (20/14lbs) Run 800m

C: 3 sets not for time of:

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

Saturday 14th June 2014

Well I hope you enjoyed that!! Danny and I did! Sorry to say though, but the gym is closed this weekend due to a CrossFit Level 1 Seminar. Whoever rocks up for the 11am class tomorrow will be handed a stop watch and told to perform 150 burpees (quietly) outside!!

WoD - Friday 13th June 2014

Friday the 13th!! So what you should do is just walk under every ladder you find, smash a few mirrors for shits and giggles and let a black cat cross your path (?? or is that good luck). Alternatively you could just pay no attention to the superstitious rubbish and get on with your day!! I have a treat for you guys today, bring your A game as 2 of the finest coaches not just in Europe, but in the world will be joining me to coach you guys through the 6pm class. Make an extra special effort to attend if you can!! These two have gone through an extremely rigorous selection process which of those who apply, currently only 12% pass. Basically...they know their shit!

Danny Watson and Rob Lawson will be making you move like ninjas and keeping you true to that intensity, threshold speed. Right where everything sucks!! GET.IN!!

Reebok CrossFit Cardiff Partner WoD

A: 3 Rounds not for time of:

5 KB Swings 10 Ring Rows 30 Double Unders

B: 10mins of Pull Up Technique and kipping pull up progressions

C: In a "You go, I go" format complete the following:

12 rounds for time of:

40 Double Unders 20 KB Swings (24/16kg) 10 Pull Ups

3min cap per round, 36min cap for the entire WoD.

If each round of the above is not completed within 3mins then the athlete who has just finished will have to complete any remaining reps as burpees whilst their partner continues to work

WoD - Thursday 12th June 2014

So I think today's little beauty obtained the desired response! As did yesterday! Long may it continue, I think it might! Below is a link to another one of douchebag productions finest, simply because it came to light earlier that some of the members haven't been exposed to such delights. Get the popcorn out all, you're in for a treat!

Road Trip

Reebok CrossFit Cardiff WoD

A: For time:

40 Wall Balls (20/14lbs) 20 Power Cleans (100/70kg)* 40 Wall Balls (20/14lbs)

*This weight should be heavy, although singles are ok, they should be fast!

B: 3 Sets or form of:

20 Ring Dips Rest as required

Please post times to comments...