Forging Elite Fitness In South Wales
Yes! Another year has passed and the Wolverine is one year older!! Although of course this is all academic as due to his adamantium skelton he doesn't actually age. No cherry picking this one or Professor Xavier will know!!
This workout is the secret to his incredible six pack and the immortant hashtag: #abslikeDavs
Dafydd Dennis Birthday WoD:
20 min AMRAP: 15 T2B 30 Overhead Squats (35kg/25kg)
Please post your six pack photos to comments...
Normal scheduling has resumed... A: 20mins - establish 3RM Back Squat
B: EMOM for 10 mins 3 Power Cleans 3 Front Squats 3 STOH
You choose load
Bank Holiday Opening Hours:10:00 - 11:00 Open Gym 11:00 - 12:00 WOD 12:00 - 13:00 Open Gym
In teams of 3: Grace All athletes, partition as required - 30 Clean and Jerks (60kg/40kg) 500m Row - Athlete 1 Karen All athletes, partition as required - 150 Wall Balls (20lb/14lb) 500m row - Athlete 2 Randy All athletes, partition as required - 75 Power Snatches (35kg/25kg) 500m row - Athlete 3
So a 06:05 flight from Cardiff pretty much sucks! It's been a little while and I have forgotten just how many folk rock up to the airport at 04:00 and get hard on the lash as soon as they clear customs; just because they are going on holiday! I would literally die I think. Start as you mean to go on, smashed for the whole of a week. Its always fun at Schiphol to confuse the hell out of the starbucks dudes when they ask me if they can have my name for the order, amazing! Still a record of 6 punters in front of me removed all of the evil fat from their beverage and replaced it with harmless devils crystals! #muppets
Once arrived at the hotel I became serious excited as the initial disappointment of being smack bang in the middle of a business park was taken over by the news that there was a legit outdoor swimming pool; in which you HAD to wear a swimming cap if you wanted to have a dip!! WHAT?? I may well just have to suck it up tomorrow.
The fact that this is the second ever CrossFit Level 1 seminar that has been taught in Portugal (last weekend was the first) was blatantly obvious when the waiter took our dinner orders...."So you want two main courses?" "Yep, why have one when you can have two? Why have less when you can have more?" "Double the meat on each and remove the bread but replace it with vegetables??"
Reebok CrossFit Cardiff WoD
In teams of 3 perform a 15min AMRAP of:
8 Double DB Push Press (45/35lbs) 12 Box Jumps (20")
Athlete 1 performs as many rounds and reps of the above, whilst athlete 2 carries athlete 3 for 100m (50m there and back); on their return, athlete 3 will carry athlete 1 while athlete 2 cycles through the reps. Continue in this fashion for the duration of the workout.
Please post rounds and reps to comments....
The end of the week and you cherry picking MoFo's should have rested up enough to attend today! Unless of course you have been walking around like a T-Rex, then thats just fine and welcome to the world of 'Nicole' DOMs!! Sucks right!? Just thank yourself lucky that you're not having to slide down the stairs on your arse...like Mr Anderson!!
Reebok CrossFit Cardiff WoD
Warm Up and mobilise/ Coach B warm up
A: Power clean tekkers
B: For Time Row 1000m 75 Power Cleans (35/25kg) Row 750m 50 Burpees Row 500m 25 TTB
please post times to comments....
FILM NIGHT!!! Right then folk, 7pm WoD, little waffle on nutrition and then kick back and watch a flick! Now, you lot, and when I say you lot I of course mean the mental female contingent have been fretting about what to eat on a food night?!?! WHAT???? Hang on.....WHAT????
Bring food, call someone to deliver food, send Brad out to buy food, go outside and hunt down some food (there's an annoying cat somewhere in the estate), you can even just eat protein cookies all night! The last option will have the added benefit of ensuring that you do not have to waste time going to the toilet on Thursday.
EAT ANYTHING YOU WANT, just clear your shit up afterwards!!
Reebok CrossFit Cardiff WoD
A: Spend 20 mins working on kipping pull up technique.
B: 'Nicole'
20min AMRAP: Run 400m Max Rep Pull Ups (Jump on the bar and perform pull ups, as soon as you drop off you're running)
Please post rounds and reps to comments....
What a night!! You guys are so tricking cool...apart from trying to sabotage the film night with that rubbish Aladdin!! We paid tribute to Aaron Dixon in style!! Everyone left everything they had out on the dance floor and showed true strength! So proud of you guys!!
I'd just like to say to all the fresh on rampers....GOOD JOB!! Not, I'm sorry for posting such a difficult WoD, but awesome work on seeing it and rocking up anyway. It was hard, but hero WoDs always are. The more you learn about CrossFit the more you will understand why we do these things. I've told you all about the community and I can't wait for each of you to experience just how powerful it is. You will be well within your rights to thing that I am full of it, but trust me, it will happen to everyone of you if you stick around for long enough!
Now the thing about a CrossFit affiliate is that it will make you better, you choose what at! Let's do an experiment. Write down 5 things in an envelope and pop it in a draw somewhere. I don't want to know whats in there, i'll give you some help: lower blood pressure, lower body fat, stronger deadlift, faster mile run time, be a better dad, be a better boyfriend or girlfriend; husband or wife....it does not matter what it is. In 6 months time open the envelope and read whats in it, I already know the answer. Your coming to the gym, your exposure to CrossFit will make you better!! I promise you that!
Reebok CrossFit Cardiff WoD
A: 3 Rounds each for time of:
20 Medicine ball cleans (20/14lbs) 20 Wall balls (20/14lbs) Rest 60s
B EMOM 8mins
7-10 HSPUs 5 Box Jumps (30/24")
C: For time:
21 - 15 - 9 Deadlift (100/70kg) Front Squat (70/50kg)
Please post times to comments....
Ok then gang, it's time to show off just what this community can do... A good friend and fellow CrossFitter, Josh Saville is beginning a charity bike ride from Paris to Barcelona today. But only after finishing the hero WoD, 'The Seven' This crazy feat is crazy! As is cycling 80 plus mile a day for 7 days, when they roll into Barca they will be completing another Hero WoD, immediately! Unreal!
This is all in aid of a very good cause, to raise money and awareness for the death of young by sudden cardiac arrest. Please guys, let get behind them and show our support, if you forfeit your starbucks hit for just one day then we could raise £250 to help him out! A very minimal donation but could make such a massive difference!
Love you guys and good luck to Josh and his partner in crime, Joseph Atkins! You will eat those miles up, strength of mind!
We dedicate our daily workout to your friend.
Reebok CrossFit Cardiff WoD
Aaron Dixon
23 min AMRAP
9 Muscle Ups 23 Bar Hop Burpees 19 STOH (60/40kg) 87 Double Unders
Scaling options:
Muscle Ups - Muscle up progressions Bar hop burpees - you've got no chance STOH - Load and reps Double Unders - Single unders
Aaron Dixon died suddenly from a cardiac arrest.
Rest In Peace
In teams of two: 7 Rounds of
2 minutes of the Chief (Athlete 1) 2 minutes of the Chief (Athlete 2)
Score is the total rounds completed across the 7 rounds. Continue from where your partner got to each interval.
The Chief: 3 Power Cleans (60kg/40kg) 6 Press Ups 9 Air Squats
A: Bulletproof Shoulder B: 'Nate' 20 min AMRAP: 2 Muscle Ups 4 HSPU 8 KB Swings (32kg/24kg)
Seperated at birth...
It's been 2 years since I kicked off last about cherry picking, you can read about it here. It's hardly surprising but that workout also involved 150 burpees. And more running. And 150 box jumps. What some of you cherry picked yesterday was easy compared to it!! BradFit WoD: A: Power Cleans OMEM: 5 reps for 5 mins @75% 3 reps for 5 mins @85% 1 reps for 5 mins @95%
B: "Annie" 50-40-30-20-10 Double Unders Sit Ups
C: Attack Daddy for time!!
Today is a special day....Danny Watson's birthday!! Happy Birthday you legend of a man, we love you and miss your ginger arse!! Another big announcement is that as well as it being Katie's birthday (HAPPY BIRTHDAY) but Ross (BHAAAAAT) popped the question!!! Congratulations both, you guys are the life and sole of the box and are totally awesome! Ross a little extreme to try and get a couples membership but whatever you like bro! ;-) Love you both and we all wish you masses of good luck for the future!!
One more point, not quite as exciting as any of the above but...this month will see the first "movie night" at the box. One Thursday we shall dust off the projector and pop on a film chosen by a majority vote (maybe, but this hasn't been decided yet). Bring a bean bag, crash mat, (Dav's is bagsying the crash mat), med ball; but NO playing the pop corn game!!
Back to Brad's week of death...
Reebok CrossFit Cardiff WoD
A 3 Rounds for time of:
Run 800m 50 Burpees
B:
3 sets of 20 Hip Extensions Rest as needed to complete the sets with good form and in as few sets as possible
Please post times to comments....
What a pair of ninja's Brad and El are. Congrats for such a stella performance at the European Inferno this weekend. It far upstaged the pair of utter numpties who made up team Kratos Immortals (still hurts to type/say out loud)! The stallions finished in an impressive 8th spot while Danny - now known to be totally useless at wheel barrow races, and your very own trainer Davs - who just cannot obey simple instructions, spent the entire second day hanging out if their rear ends attempting to make up places. The Immortals placed a respectable 19th by the end of the battle.
This week I accept zero responsibility for what happens to you, blame the long haired, Jesus clothes wearing freak!
Reebok CrossFit Cardiff WoD
A: Front Squat
7 - 7 - 7 - 7
B: 7 Rounds for time of:
10 Wall Balls (20/14lbs) 10 Pull Ups
Please post times and comments about your mashed legs to Brad Rivers
If any of you aren't sure you are working out at a sufficient intensity level then please check out Chris from the On Ramp. This is exactly what you should look like post wod in order to produce results!!
The box is open from 10:00am - 12 noon, with a WOD at 11:00am. Please do not rock up at 11:55am to do a 20 min EMOM!!
WoD: 4 RFT: 25 Kettlebell Swings (24kg/16kg) 20 Box Jumps (24"/20") 15 Strict Press (40kg/25kg)
Now this is a big deal!! It is Woody's BIRTHDAY!!! I do not care what you have got on or if tomorrow is F'ing Christmas day; STOP, and hunt this amazing lady down and give her a cwtch and wish her the best birthday known to man!! It is a big one after all, 22 year of age!!! She doesn't look a day over 18! Everyone at the box luuuuuuurve you Woodster, an utter dude!! Penblwydd Hapus and have a kick ass day!!!
See you in the morning beast....Davs. Xx
Reebok CrossFit Cardiff WoD
Nothing else....just this!!
Woody
Within pairs complete the following
10 Rounds for time and max reps of:
12 Deadlifts (50/35kg) 9 Hang Power Cleans (50/35kg) 6 Thrusters (50/35kg)
While one athlete is performing the above round, their partner will complete max reps burpees.
Please post times and number of reps to comments....
Ok, so the first thing on the agenda tonight is WHO THE FUCK HAS THE TIMER REMOTE which of you lovely folk has inadvertently put the timer remote in their gym bags or hidden it in their special place about the gym? Confess now and you shall only receive one torrent of abuse!
Secondly, i'd like to describe just how awesome the vibe was at the box during the on ramp session, again tonight! And more to the point, bring back the awesomeness of "Out of the mouth of On Rampers!!" Tonights was an utter classic! When teaching the push jerk on asked..."before i jump, do i have to dip?" Love it!
Now i want all of you reading this to stand up, concentrate as hard as you can, now jump - HIGH....but DON'T DIP!!!!
Reebok CrossFit Cardiff WoD
A 3 Rounds not for time of:
10 Cal row 20 Wall Balls (14/20lbs) 30 Double Unders
B: Within 3mins complete as many rounds and reps of:
25 Box jumps (24/20") 25 Jumping pull ups 25 Kettlebell swings (16/12kg) 25 Walking Lunges 25 Knees to elbows 25 Push press (20kg) 25 Back extensions 25 Wall balls (20/14lbs) 25 Burpees 25 Double unders
Rest 2mins
C: Within 6mins complete as many rounds and reps of:
25 Box jumps (24/20") 25 Jumping pull ups 25 Kettlebell swings (16/12kg) 25 Walking Lunges 25 Knees to elbows 25 Push press (20kg) 25 Back extensions 25 Wall balls (20/14lbs) 25 Burpees 25 Double unders
Rest 3mins
D: For time:
25 Box jumps (24/20") 25 Jumping pull ups 25 Kettlebell swings (16/12kg) 25 Walking Lunges 25 Knees to elbows 25 Push press (20kg) 25 Back extensions 25 Wall balls (20/14lbs) 25 Burpees 25 Double unders
Please post scores and times to comments.....
So today I have been told of something that is not just brilliant, but is utterly brilliant! Below you will find a little gem, which has been hiding away for quite sometime. Now I have no idea why tonight is the first time that I have been told about this, as it is witnessed every Sunday without fail! Now its up to you to firstly guess who this is and secondly make a list of who it reminds you off. You shall find two pictures below, the first is of the individual many years ago, clearly. The second is a more recent shot, took just hours before boarding the best boat in the world!!
Reebok CrossFit Cardiff WoD
A: Spend 15mins working on muscle up technique
B: For time:
Row 1000m 30 Muscle ups* Row 1000m
15min time cap
*for those who are yet to master this evasive manoeuvre, then choose a transition drill which is difficult (not mega easy), and perform 30 reps of.
Please post times to comments...
So tonight was a little special! What happened at the box tonight is exactly what CrossFit is all about. UNBELIEVABLE atmosphere during the on ramp! It was truly a pleasure to teach alongside my amazing training team and legit support crew! The box was completely bouncing! We may have a complaint or two from the miserable bastards on the closest estate neighbours but I could not give a shit, THAT WAS AWESOME and is exactly what it is all about.
For those of you who missed the action I suggest you join team jazz hands and stay late on Wednesday night!
Good job on rampers, get your butt back for more of the same on Wednesday!
Reebok CrossFit Cardiff WoD
A: EMOM 10mins
ODD - 5 STOH (50/35kg) 10 Air Squats EVEN - 5 KB Swings (24/26kg) 10 Box Jumps (20")
B: For maximum load:
Overhead walking lunges
20 - 20 - 20
C: 50 reps within the least amount of sets but not for time of:
Hip extensions
Walking down Wind Street in Swansea on a Saturday night is the perfect environment to educate 5 year old twins on the ways of the world. Ensuring that they retract their scapula and walk proudly with their chests up will almost certainly attract the Valley Commandos! Good work boys, but maybe not for another few years!! So then, this WoD hurts like hell! You are going to LOVE it!!
Reebok CrossFit Cardiff WoD
A: Spend 10mins working on Squat therapy, followed by 5mins air squatting in the middle of the gym working on form and technique. These reps should be slow and controlled, try and rack up 50 within the time.
B: Within 20mins complete as many rounds and reps of:
6 Power Cleans (85/60kg) 12 Burpees 18 TTB Run 200m
C: Attempt not to vomit on my floor!
Partner fun today folks. My son Zac turns 2 today and he will be attempting this workout over the weekend in Bluestone with a beach ball, and no doubt will beat me by a considerable margin!!
In pairs:
100 Wall Balls (20lb/14lb) 6 x 200m Wall Ball carry relay (3 each) 75 Wall Balls (20lb/14lb) 4 x 200m Wall Ball carry relay (2 each) 50 Wall Balls (20lb/14lb) 2 x 200m Wall Ball carry relay (1 each)
