Forging Elite Fitness In South Wales
It has been more than 3 year since no one turned up for the 7pm class, and that was only because we had just opened our doors! Tonight, you cherry picking MoFo's, not a single sole came through the door for class. Random? Utter coincidence? Absolutely nothing to do with the fact that the WoD was a 5km row?! Really? Well guess what bitches. Tomorrow's WoD is below:
Reebok CrossFit Cardiff WoD
?????????
See you at class!
If you didn't already dislike me then whats about to happen is going to ensure the fact... Reebok CrossFit Cardiff WoD
A: Each min for 12mins:
Odd: 10 HSPUs (if this is easy then add a deficit) Even: 20 Air Squats (if this is easy then go faster!)
B: For time:
Row 5km
Please post times to comments....
PS: Remember what they say about cherry pickers...they are a bunch of PR**KS!!
Unfortunately I was unable to catch the footage on video due to smashing myself in the reproductive parts with functional movements executed at high intensity, but Ian Davies has taught his young one all the dance moves he knows! That kid is going to have to borrow his old man's shitty stick in no time!! Reebok CrossFit Cardiff WoD
A: Complete the following movements and reps, on the minute, each minute, for 5mins before continuing to the next movement.
1st 5mins - 12 Deadlifts (70/50kg) 2nd 5mins - 9 Hang Power Cleans (70/50kg) 3rd 5mins - 6 Push Jerks (70/50kg)
At the end of this EMOM (15 mins rest for 5mins)
B: Starting at minute 20 perform 1 round of DT every 2 minutes for 5 rounds.*
Round of DT
12 Deadlifts (70/50kg) 9 Hang Power Cleans (70/50kg) 6 Push Jerks (70/50kg)
*scale the load so that you are able to complete this.
Please post loads to comments....
So we welcomed Gronow back to the gym tonight, he had to fill out his injury claim form at some point! He snurgled about the joint for a bit, scoping the place out, trying to find something else to injure himself on to bump up his claim; well he has to pay for that wedding somehow!! Now there has been another absence from the gym, a loving couple that just brighten the joint up! They are the loves and soles of every party and we all want to see them come back! Ross and Katie!! Get your toned and northwards pointing respective bits back to the gym before time and a lack of function movements cause them to go south!!!
Below you will see video footage of the last night they were seen. Following this "conversation" where Ross is talking to a friend on FaceTime and merely trying to show his friend how nice his fiancé is, he was found hiding in a large dustbin; from what no one can recall. If you see his poodle like appearance, drag it with his beautiful lady to the box for a good old thrashing!
Reebok CrossFit Cardiff WoD
A:3 round of:
2min Cindy AMRAP Rest 1 min
B: Spend 15 mins working on:
The Kipping Pull Up
C: 'Lynne'
5 Rounds for max reps of: Bodyweight Bench Press Pull-ups Rest for a maximum of 3mins between rounds
Please post reps to comments....
For time: 75 double unders 50 wall balls 25 burpees Rest 3 mins
25 burpees 50 wall balls 75 double unders Rest 3mins
75 double unders 50 wall balls 25 burpees
Happy Monday people!!
There is a thing, I believe, this month called 'Stoptober' where you don't drink alcohol for the month of October. It's amazing. Here at Reebok CrossFit Cardiff we believe it's 'Stoptober' every day, that's how drunk we are. Brad is drunk right now. I like chizznickin. I mean chicken.
I am Frankie Morris, Celebrity PT Coach to the stars and Mark Raper.
This is my WOD:
I call it, 'Kahlua':
6 RFT: 12 Pull Ups 20 Front Rack KB Walking Lunges 40 Double Unders
BradFit on Steroids... In pairs: 200m dumbbell carry 100 dumbbell box step overs 200m dumbbell carry 100 dumbbell Burpees 200m dumbbell carry 100 dumbbell squat cleans 200m dumbbell carry
Use two 45/35 dumbbells for the movements. For the run you each carry a dumbbell.
Minimal messing about tonight. Concise blog! Reebok CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
2 Deadlift (120/80kg) 4 HSPUs 8 Box Jumps (30/24")
Please post rounds to comments....
Saturday, Thursday, Wednesday; night, morning or any other tricking time we like LIGHTS!!! The box has had a revamp and is SUPER BRIGHT!!! No hiding away in the darkened corner around the side now bitches!! You shall be cued and no repped like never before! We can see what we are doing! No longer will there be the requirement to shout out blanket cues such as "GROVES!!!!! DO SOMETHING DIFFERENT!!!!" Well maybe that may still be needed! ;-) DeathFit, sorry I mean BradFit continues....
Reebok CrossFit Cardiff WoD
A: 10 Rounds of:
30s max reps power cleans (60/40kg) Rest 30s 30s max reps press ups Rest 30s
B; For time:
30 Double KB clean & Jerks
Please post times and whether or not you are still alive to comments....
Today a whole family was set free. Free to begin the rest of their lives. This family has had to endure such hardships over the last year that many others would have fallen apart. Instead, they remained strong. So strong that those around them were treated as if nothing had happened. I have to sit and think very hard to try and remember the last time that I experienced one person deal with a situation of a similar magnitude in such a way; let alone the entire family! They displayed qualities that are rarely truly witnessed; courage, unbelievable cheerfulness in the face of adversity and a selflessness that would change the world if it could be replicated by half the people who we surround ourselves with.
Their behaviour has caused me to stop and think about how I react to situations and has taught me the true strength of family and community.
They have firmly secured their spot on my Christmas card list and the family of CrossFit Cardiff wishes them the very best in the future!
Reebok CrossFit Cardiff WoD
A: Squat Therapy
(at least 5x5 SUPER, ÜBER slow reps!!
B: Back Squat
5 - 5 - 5 - 5 - 5 (Each set must be heavy....BE AFRAID OF THE BAR)
C: Hip Extensions
20 - 20 - 20
Please post loads to comments....
So, what must it feel like to get beaten around a half marathon course as if it owes you money? To have the ability to run taken away from you after a near 6 miles and pee stop? To be utterly destroyed by your wife; not by 2mins, 5mins, 10...no, no...by 1 hour!! Holy shit! Fair play for doing it but I think the nipple vaseline was slightly excessive to walk 13min miles! Anyway, back to BradFit, lets see how many of you are still alive this time next week!
Reebok CrossFit Cardiff WoD
A: Every 30 seconds for 10mins: 1 strict muscle up or transitions and negative reps.
B: 'Jackie' For Time:
1000m row 50 thrusters (20/15) 30 pull ups
For time:2 x 100-meter shuttle sprint 2 squat clean thrusters, 65-lb. dumbbells 4 x 100-meter shuttle sprint 4 squat clean thrusters, 65-lb. dumbbells 6 x 100-meter shuttle sprint 6 squat clean thrusters, 65-lb. dumbbells 8 x 100-meter shuttle sprint 8 squat clean thrusters, 65-lb. dumbbells 10 x 100-meter shuttle sprint 10 squat clean thrusters, 65-lb. dumbbells 12 x 100-meter shuttle sprint 12 squat clean thrusters, 65-lb. dumbbells 14 x 100-meter shuttle sprint 14 squat clean thrusters, 65-lb. dumbbells 16 x 100-meter shuttle sprint 16 squat clean thrusters, 65-lb. dumbbells
So after one WoD we have found the new ropes all over the gaff and one with a knot tied in it! Who ties a knot in wire?!?! Time to state the CrossFit Aberdeen hashtag again....#beadudenotadick So this WoD was programmed by the box himself, Dave Castro. Get after it hard!
Reebok CrossFit Cardiff Partner WoD
A: Bullet proof shoulder
B: 3 Rounds each for time of:
7 Kipping Pull ups 9 Box Jumps (24/20") 7 TTB
C: Within pairs and for time:
50 - 40 - 30
Of HSPUs Cal Row
Split the reps as desired, whilst one partner is working the other has to hold a barbell at the top of the deadlift. Load for the bar is (125/90kg)
All 50 HSPUs must be completed prior to moving onto 50 Cal row and so on.
Please post time to comments.....
Due to Ian Davies I have erected a new timer at the box. Have a goose tomorrow, it's location required some experimental and highly dangerous manoeuvres as obviously I am a bloke and when some says to me "I can get you a really safe A-frame ladder within a couple of days" I reply with... "yeah but with this huge, wobbly ladder, and my two 20kg bumper plates to hold it in place; I can put it up right now!" Thankfully Otto was on hand to prevent a curtain death fall from the viewing platform - that no one uses - by inserting his right index finger where the sun doesn't shine! Thanks friend!! ;-)
Marvel in it's brightness! Now you just have to wait a few more days to be blinded by monstrous LED lighting! Stand by!
Reebok CrossFit Cardiff WoD
A: 3 Rounds each for time of:
Run 800m 50 Double Unders Rest 3mins
B: 3 Rounds each for time of:
Run 400m 40 KB Swings (24/16kg) Rest 2min
C: 3 Rounds each for time of:
Run 200m 30 Wall Balls (20/14lbs) Rest 1min
Between part A and part B, part B and C, athletes will rest as they did during that section. For example, after the 3rd round of 800m run and 50 double unders take 3mins rest before beginning the first round of part B etc.
Please post times to comments....
So this year needs to slow the f**k down!! The 1st of October already, soon enough we'll have muppets telling us it 50 sleeps until Xmas!! DON'T be that DBag! ;-) In case you guys didn't know, we now sport a LEGIT coffee bar! Hendy even knows the difference between a Latté, a flat white and an expresso macchiato! No mean feat! It's nearly as hard as 'Amanda'! Now feast your eyes on this beast......The Speal Deal Now thats how it's done!!
Second point, the CrossFit benchmark for an L-sit hold is 3mins!! 3 MINUTES!! Anyone think they can do that? Who's up for trying? 12 months??
Reebok CrossFit Cardiff WoD
A: Make yourselves sweat A LOT with squat therapy! Ensure that it's hard and that positions are sought and maintained!*
B: Push Press
2 - 2 - 2 - 2 - 2
C: Split Jerk
1 - 1 - 1 - 1- 1
*so this is really important to get a better squat. Nothing else will work as well. Sure time can be spent mobilising your hips, knees, ankles, thoracic spine, hamstrings, quads and hip flexors but will that improve your movement more than just getting down there and spending time in the positions of restriction?! Unfortunately there is no easier way then hard work! Think of this analogy: if I said that I would give a million pounds to the person at the box that can do the splits in one years time, what would you do to ensure that you were that person?? Answers and loads to comments...
The box was pumping tonight, fricking legit! Now, some news for you all! We have an electrician booked to come in and install new lighting next Monday/Tuesday (he was due to be doing so today but technical difficulties prevented work), so you have a weeks warning to sort your shit out...no longer can you hide in the dark and round your backs, drive through your toes; squat like a dog taking a dump or allow weak glutes to draw your knees in! The box will be lit up like an xmas tree!!! Reebok CrossFit Cardiff WoD
A: Spend 15mins working on the skill of handstand walking
B: 'Power Amanda'
For time:
9-7-5 Muscle Ups Power Snatch (60/40kg)
C: 3 Sets not for time of:
15 Hip Extensions 15s L-Sit hold rest 30s
please post your times to comments....
Thank you to all of you who attempted to kill me with alcohol on Saturday night. It didn't work!! I thought a few times today that I was going to have to give into the bad feeling, but I have managed to say no. At least now that I have programmed the WoD I can die in piece! Roll on the Xmas doo!!!
Reebok CrossFit Cardiff WoD
For time: 30-20-10 Deadlifts (100/70kg) Burpees 10-20-30 Front squat (70/45kg) Burpee
Please post times to comments....
Apologises for the early blog post (lol) but I am about to go in for an 'gun reduction' operation because Franco and Brad are jealous of my gains... Partner WOD: 35 Thrusters (50/35kg) 45 Toes to Bar 55 Ground to Overhead (40/30kg) 65 Burpees to a plate 75 Calorie Row
A: 20-20-20-20 Double Kettle Bell Front Rack Lunges.
B: 7 Min AMRAP: 3 Front Squat (90/60) 5 Strict Hanstand Push Ups 7 Box Jumps (30/24)
A: 15mim EMOM: 2 Squat Snatches (Choose your load starting light and building load throughout the EMOM ensuring you maintain form, efficiency and speed)
B: 3 rounds for time: Run 400m 10 Power Snatches (60/40)
