Forging Elite Fitness In South Wales
Brad to like to formally apologise for the debilitating DOMS those of you who were introduced to 'Karen' today will be experiencing over the next 24 to 48 hours. Welcome to CrossFit!!
20min AMRAP:
50 Double Unders 40 Burpees 30 Kettle Bell Swings 24/16 20 Push Press 40/30 10 CTB Pull Ups
Look at this little dude!!
A. EMOM for 10 mins3 Power Clean and Jerks
B Karen 150 Wall Balls for time
C: 3 sets of 10 Hip/Back Extensions
Partner WoDFor time: 100 wall balls 75 hang cleans (60/40) 50 ring dips
Wall balls can't touch the floor once they start until all 100 reps are done, same with the bar. And non working partner has to hold the top of a press up position during ring dips.
Pre #GAINZ:
Reebok CrossFit Cardiff WoD A: Within 30mins complete:
1RM Snatch 1RM Clean and jerk
B: As many rounds and reps as possible in ten minutes of:
6 Squat cleans (55/35kg) 12 Pull ups 24 Double unders
Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score.
Post score to comments.....
Hey so just so everyone knows we've had a mains water leak and currently no water is available. Therefore you morning dwellers need to do whatever you need to do at home before class, and the showers will be out if action, apologies but we are trying to fix it ASAP! Could all who read this pass it on to anyone who comes to the morning, I know that some don't read the blog or are on Facebook. Cheers all. Reebok CrossFit Cardiff WoD
A: Muscle Up technique
B: 'Ryan'
Five rounds for time of: 7 Muscle-ups 21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
Post time to comments....
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
No messing tonight, straight to the point!! Although bring stuff to eat, maybe something to keep you warm and something comfy to sit on for film night. Experience has shown that these things are a necessity!
Reebok CrossFit Cardiff WoD
A: Bulletproof shoulder. Click HERE for a demo if you're not sure.
B: 'Jack'
Complete as many rounds and reps as possible in 20 minutes of:
10 Push Press (50/35kg) 10 KB Swings (24/16kg) 10 Box Jumps (24/20")
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
We are all set guys, aside from one thing....who has a MASSIVE BBQ that they can lend us for the 27th? I may have another option but if anyone does them let me know. I may be able to have one made you see. Apart from that, we have a booking for 40 folk at Tiger Tiger in the evening. Now like I said tonight, if you are the first 40 that walk through the door awesome, but just think of the other 40 of us who are downstairs at the normal bar having to wait for ages to get served! ;-)
So, film night on Wednesday, lets get some suggestions going. I am going to kick it off with these below:
Cinderella Man Forrest Gump The life Of David Gale Heat
All amazing films and NOT Aladdin
Reebok CrossFit Cardiff WoD
A: Spend 15mins working on a gymnastic movement of your choice. 15mins of hard work, not waffle, and make yourself better at something that you suck at!
B: Deadlift
4 - 4 - 4 - 4
Heavy work but ensure solid technique
C: Row 1000m for time
Go bonkers on this, best effort!!
Apologies for the late post guys, I have just spent 3 and a half hours listening to the most annoying kid in existence! Whilst en route home to Cardiff on the train, my carriage was full to the brim of Man United supporters, drunken Man United supports! As every seat was taken i had to sit on a bin which, unfortunately was right next to an 11 year old CHAV with a ginger rats tail and a sideways baseball cap! The only relief that I got from him repeatedly asking his pissed grand father whether he had ever "smoked a Bob Marley" or not was when they alighted at Newport; I was not surprised! ;-) Fun times! So, a couple of things. I am planning to give another nutrition chat for those who missed the last or just wanted to hear it again. That is planned for this Tuesday after the 7pm class. No need to book or pay or tell me that you are attending, just don't order your dominos to the box until after it's finished!
Secondly let see names who is keen for our September film night to take place on Wednesday? This will again be following the 7pm class.
Reebok CrossFit Cardiff WoD
A: Spend 15mins working on Squat Therapy
B: Within 2mins complete an AMRAP of:
15 Thrusters (40/30kg) 15 Pull Ups Rest 3mins and repeat for a total of 4 rounds
C: 3 sets of:
15 Hip Extensions 10s superman hold
please post times to comments....
A: Kipping Pull Up Tekkers B: 3 rounds for time: 100 double unders 7 bar muscle ups 10 hang power cleans (80/50kg)
Practice and play new sports
Now if I was to tell you that the child pictured below, was not in fact a member of the famous and jaw droppingly gorgeous boy band: Handson; but the now strapping, muscle up machine that has been making your normal stride look as if you have just left prison after a long sentence you wouldn't believe me! That's all due to the power of CrossFit! #BradFit Reebok CrossFit Cardiff WoD
A: 20mins establish a 3rm push jerk
B: Complete 3 rounds of the following suicide sprints distance
5m (out and back) 10m (out and back) 15m (out and back) 20m (out and back) 25m (out and back)
resting 1mins between rounds
Please post loads and times to comments...
Let's take a minute to remember this who lost their lives on Tuesday September the 11th, 2001. It was one of those horrible moments in time where everyone can remember where they were. It is hard to believe that it was so long ago, 13 years! Crazy! May everyone who lost their lives on that tragic day; the days, weeks and months following rest in peace
Reebok CrossFit Cardiff WoD
For time:
30 Deadlifts (60/40kg) 10 Burpees 30 Box Jumps (24/20") 10 Burpees 30 Wall Balls (20/14lbs) 10 Burpees 30 Pull Ups 10 Burpees 30 KB swings (24/20kg) 10 Burpees
Please post times to comments....
A: 5 roundsWithin a 4 min timecap Row 300m 7 Front Squats @70% of max
B: 3 rounds 15 Hip Ext 15 Ring Dips
"Abbate" Run 1 mile 21 Clean and Jerks (70kg/45kg) Run 800 meters 21 Clean and Jerks (70kg/45kg) Run 1 Mile
Peter Egyed 21:00 Chad Wittman 21:46 Austin Malleolo 21:50 Rob Miller 28:11 (sq. clean) Michael Giardina 32:50 (sq. clean)
Post time to comments.
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
So there is talk of a night out coming up....27th of September for an end of summer BBQ (possibly) followed by carnage in some establishment down town. Save the date guys, especially if this will be your first CrossFit night out! You'd better expect to be mangled for the next few days after that too! ;-) Reebok CrossFit Cardiff WoD
A: Row each of the below distances for time:
1000m 750m 500m 250m
Rest as needed between efforts.
B: For time:
75 TTB
each time you break perform 20 pistols (alternate legs)*
*those who can't do pistols will do 30 air squats.
Please post times to comments...
Simple yet extremely effective; and you're going to love it.... Reebok CrossFit Cardiff WoD
A: Barbell complex
3 - 3 - 3
High Hang Clean Hang Clean Clean
Athletes will cycle through 3 reps of the entire complex, HHC, HC, C; rinse and repeat for 2 more reps. Any style of clean is permitted.
B: For time:
50 Wall Balls (20/14lbs) 25 Deadlifts (125/90kg) 50 Wall Balls (20/14lbs)
throughout the couplet, athletes will perform 5 burpees at the top of each minute.
Please post loads and reps to comments....
Right then, lets start the real celebrations!! Jess....take the spotlight please! Let me be the first (publicly anyway), to wish you a very happy birthday! You are a total legend and a such a massive part of the box; one of the original hardcore crew!! I think its so cool that you decided to celebrate my birthday (which was a week ago), just hours before your own began! I have a balloon with your name on it! ;-)
I hope you have an awesome day, whatever it is you have planned and you enjoy whats coming...
Happy Birthday Jess. We are all so glad that you are going away for a super cool trip, but will miss you massively!
Reebok CrossFit Cardiff WoD
'Jess'
In pairs:
2 Rounds for time of: Run 400m 200 Double Unders 100 KB swings (32/24) 50 Pull Ups
Aside from the run, which is to be completed together, one partner can work at one time. Divide the reps as you see fit.
Please post times to comments...
Now due to what happened last week - you may think - whilst reading further down this post, that it is I now attempting to kill members; one by one! NOT the case. CrossFit is constantly evolving! If you look at the progression of the CrossFit Games and the programming on the mainsite, you will notice that over the last few years they have made WoDs harder and harder! Examples are: going from the once simple overhead squat to weighted overhead pistols; double unders to triple unders; loads have increased massively at CrossFit Games events, the "sprint" clean ladder was an inspiring display of what athletes weighing less than Nav, whilst dripping wet and wearing a MAHUSSIVE belt buckle can do. Throwing heavy arsed barbells around as if they owed them money! Anyway, this is my reasoning for the second movement of the EMOM and I am sticking to it! Plus I did it yesterday and it must of been funny to watch! PS: This EMOM was programmed by a games athlete so that is good enough!
Reebok CrossFit Cardiff WoD
A: 12min EMOM
Odd Mins - 2 Snatch (70 - 75% of 1RM) Even - 4 - 6 Strict HSPUs (holding a wall ball between legs - 20/14lbs)
B: 5 Rounds for time of:
5 STOH (70/50kg) 30 Air Squats
C: You go, I go
3 Rounds of: 15 Hip Extensions 15 GHD sit ups
If the GHDs are busy (wait your turn) or you are yet unable to do these movements on the GHD, perform banded good mornings and ab matt sit ups.
Pinch, punch, first of the month f**kers!! If you have survived last week...congratulations!! You are now bad ass enough to pass Royal Marine Commando training! In fact I have been consulting with the sadist officer commanding CTW (Commando Training Wing), and he himself has said that anyone who could complete the kettlebell partner WoD; then you can in fact bypass a Commando unit and go straight to the Special Boat Service!
Now that normality has been restored then you can relax...hell week has officially finished!
Reebok CrossFit Cardiff WoD
A: Spend 15mins working on Squat Therapy
B: Deadlift
5 - 5 - 5 - 5 - 5
These loads should be as heavy as possible, but without a break down in technique. I want you to lift heavy, but do so with perfect form. NO DROPPING THE BAR FROM THE TOP OF THE FIFTH REP Set the bar to the floor and maintain that strong midline stability.
Midline stability is the ability to resist flexion or undue hyperextension of the spine. We do so by recruiting the muscles of the core (abdominals, Spinal Erectors and hip flexors - all musculature which has an action on the spine) A big note to this is the typical loss of thoracic extension. I really want you guys to keep those shoulder blades back and down ensuring that you do not round out your upper back.
C: Front Rack walking lunge
10 - 10 - 10
In pairs complete for time: 100 kettle bell cleans 100 kettle bell lunges 100 kettle bell front squats 100 kettle bell lunges 100 kettle bell stoh. (2x24kg/2x16kg)
Once the workout starts the kettlebells can't be put down until the workout is completed. If the the kettlebells are dropped both athletes must complete a 200m kettle bell carry (don't be that guy!)
A: 3 sets of Max rep strict pull ups Max rep strict ring dips Rest 2-3 mins between sets
B: 3 rounds for time 400m Run 21 Burpee Box Over Jumps
