WoD - Wednesday 12th November 2014

So tomorrow I shall be devising a cunning plan, one as cunning as a fox with a degree from Oxford, to obtain all of your xmas meal orders; stress free! I have a slight suspicion that such a task could be impossible, but lets see! These orders are going to have to be in fast, it's only an order for a meal after all, and wouldn't take you more than a week if you were sat in a restaurant. So once the post has been made you will have a week. The best way is going to be to have you write it down in a central location, i.e. the box. TBC.

Reebok CrossFit Cardiff WoD

A: 12 - 12

Strict Press

B: 12 - 12

Push Press

C: 12 - 12

Push Jerk

D: 3 sets for form of:

15 Hip Ext with a 5 secs pause in the superman position every 5. Rest 30s 15s L-sit hold

WoD - Tuesday 11th November 2014

They went with songs to the battle, they were young.Straight of limb, true of eye, steady and aglow. They were staunch to the end against odds uncounted, They fell with their faces to the foe.

They shall grow not old, as we that are left grow old: Age shall not weary them, nor the years condemn. At the going down of the sun and in the morning, We will remember them.

Reebok CrossFit Cardiff WoD

'Remembrance'

AMRAP in 18 minutes; 11 Hang Power Snatch (35kg/25kg) 11 Burpees 11 Thruster (35kg/25kg) 11 Pull Ups

On the 11th minute, rest in silence for 1 minute and then continue where you left off.

Please post rounds to comments....

WoD - Monday 10th November 2014

I hope that you all had a cracking weekend and have fully recovered from a thorough BradFit smashing! You'll want to have as this week you are going to need to have your wits about you...trust me! ;-) Reebok CrossFit Cardiff WoD

A: Spend 10mins working on Squat therapy

B: For form 30 Air Squats*

C: 5 Sets for maximum load but without looking like the barbell is smacking you around as if you owe it money:

10 - 5 - 10

Back Rack Walking Lunges, Back Squats, Back Rack Walking lunges. This complex should be completed without rest. Once the second set of walking lunges is performed then athletes will re-rack the bar and rest.

Please post loads to comments....

*This is for form, not time! There will be no timer set but the trainer leading the class will be given the right to no rep athletes who are not maintaining their best possible movement. Strive for virtuosity guys!

WoD - Friday 7th November 2014

Just when I thought that Brad was a rough and tough, ponytail wearing, WoD of death designing, merciless MoFo he goes and programs a partner workout. Soft as shit! Reebok CrossFit Cardiff Partner WoD

Partner Wod In a 20min time frame continue the sequence.

Partner 1 3 box over jumps (24/20") 3 squat cleans (50/35kg) Partner 2 3 box over jumps (24/20") 3 squat cleans (50/35kg)

Partner 1 6 box over jumps (24/20") 6 squat cleans (50/35kg) Partner 2 6 box over jumps (24/20") 6 squat cleans (50/35kg)

Partner 1 9 box over jumps (24/20") 9 squat cleans (50/35kg) Partner 2 9 box over jumps (24/20") 9 squat cleans (50/35kg)

So on so on

Please post scores to comments....

WoD - 6th November 2014

Mostly you are able to decide who you surround yourselves with. Sometimes though, you are forced to spend large amounts of time with others who will do nothing but tell you your problems, and inform you of what you are not able to do. Day after day I see CrossFitters give that type of person a big fuck you; watch this!! With a strong mind, anything is possible.

Reebok CrossFit Cardiff WoD

A: Spend 15mins smashing yourself with squat therapy. Minimum of 50 slow and controlled reps

B: Within 15mins complete as many rounds and reps as possible of:

Row 250m 25 Press Ups

Please post rounds and reps to comments....

WoD - Wednesday 5th November 2014

Every now and again I am reminded just how much this box can effect people, cause them to make life changing decisions and literally lead the way through entire chapters of their lives. Tonight I was given such a reminder and it left a mark. This community is more than that, it's a family and you lot are as solid as a rock; so welcoming and generous to anyone that walks in those doors. They all come for the same reasons: to be better and enjoy the best hour of their day; for during that one hour, what once seemed impossible becomes possible. Thank you CrossFit Cardiff.

Reebok CrossFit Cardiff WoD

A: 10min EMOM 3 Power Snatches*

B: 5 rounds for time: 7 STOH (60/40kg) 12 Pull Ups

*Power snatches are to be touch and go and as heavy as possible.

Please post loads and times to comments....

WoD - Tuesday 4th November 2014

A new on ramp started tonight with an equal number (nearly) of budding helper to athletes! The poor buggers didn't know what had hit them! They all kicked butt and had their eyes all over the new clobber already, you longer standing "old sweats" had better snap them up fast or you'll be missing out! If anyone finds a cooked chicken in the changing rooms then feel free to eat it, unless you prefer NOT to be crapping through the eye of a needle for the next few days. Tommo, the MUPPET, left it "somewhere" at the box. So...how many burpees should he get for that??

Now seriously now...seriously, please...no one die!!!

Reebok CrossFit Cardiff WoD

A: Front squat 2-2-2-2-2-2-2 (All heavy should first set and last set should be within 10% of each other)

B: Rope climb tekkers

C: work in small groups and perform AMRAP rope climbs in 10mins.*

*Brad actually "tested" that you won't die if you drop from the 15ft rope. I'm not sure exactly what happened and unfortunately there is no video evidence (that I know of) of the incident, but you should all be therefore fine!

please post loads to comments....

WoD - Monday 3rd November 2014

I'm sorry for the crazily late post but I have just got in. It was hard enough trying to communicate with Bradder's whilst driving on the M4 let alone posting the workout! I hope you lovelies are all sleeping like babies and this shall be a nice surprise for you when you wake!

Reebok CrossFit Cardiff WoD

"Whitten"

Five rounds for time of: 22 Kettlebell swings (32/24kg) 22 Box jumps (24/20") Run 400m 22 Burpees 22 Wall balls (20/14lbs)

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

http://media.crossfit.com/cf-video/CrossFit_101112MikkoGrahamWhitten.mov

Please post times to comments....

WoD - Saturday 1st November 2014

Today we dedicate our workout to yet another fallen solider, an Ex Royal Marine. Mike White sadly took his own life on the 23rd of September this year in Thailand. This isn't the first time that I have experienced such a sad loss. Questions as whether to repeated exposure to difficult situations whilst out in theatres of war are responsible for such an event. Below is a piece written by one of his former Royal Marines colleagues. Rest In Peace Mike.

Mike, a son, a brother, an uncle, and a good friend to many. At a young age he had achieved more then most will ever do. Having left the Army as a corporal, he passed Royal Marines Commando training, and subsequently served in Afghanistan and on other deployments with 40 commando, always well respected by his peers. He was professional in everything he did, and always strived to do everything to the best of his ability. More importantly he was a great friend and extremely loyal, he would always put others first. He hated letting anyone down regardless of who they were, nothing was too much trouble for Mike when helping others. Even from a young age he taught a lot of things to a lot of people from his positive attitude and many people looked up to him. His passing away has left a hole in many lives, but the good memories will always live on. RIP Brother.

Reebok CrossFit Cardiff WoD

'Mike White'

For time:

23 - 9 - 14 Handstand Push Ups Deadlift (100/70kg) Bar Muscle Up

Please post times to comments....

WoD - Friday 31st October 2014

I'm not really sure what to say, I need to get this done as you guys need to go to bed and before that you need to know the workout right! ;-) I will contemplate what happened tonight and write a little more when I have it clear in my head. All i know now is that: We had proof that the community and CrossFit can and does change lives! It happened today!

Thank you so much to everyone involved, I love you guys and are so lucky to have you as a part of my life.

I just have to pass on a massive thanks from Rob Lawson at CrossFit Aberdeen, he will not be sleeping a wink tonight! Far too excited!

Reebok CrossFit Cardiff WoD

A: EMOM 12mins

3 Power Cleans (Touch & go, as heavy as possible - don't be afraid to fail)

B Back rack Walking Lunges

12 - 12 - 12 - 12 - 12

WoD - Thursday 30th October 2014

Today is a very special day. The power of the CrossFit community is going to be displayed once again!! For those of you who haven't had a first hand experience of it then don't worry, you will! Long ago I stopped apologising for sounding cheesy and harping on about it too much. The fact is, it's real! On numerous occasions I have witnessed acts that go beyond the description of generosity, selflessness and kindness. In no other environment, bar one, have I seen things like this happen; and the other definitely did not come from a group that initially gathered to workout!

The CrossFit community has the ability to change lives. I know that today is going to be one of those days!

Reebok CrossFit Cardiff WoD

5 Rounds for time of:

30 Push Press (35/25kg) 20 Box Jumps (30/24") 30 Sumo Deadlift High Pull (35/25kg)

Please post times to comments....

WoD - Wednesday 29th October 2014

What a cool showing tonight guys, awesome work from all who turned up; both morning and night to smash that very special anniversary WoD out of the park. You couldn't get near the box for the 6pm, the car park was rammed! Love it! So, don't forget that on Thursday night we have a very special guests; the guys from Monkey Box. They will be telling their story and training with us. It would mean masses to me if you guys could do whatever you can to be there for the 6pm class and give them the welcome that I know you lot are so renowned for!

AS well as the above, we have our monthly movie night this thursday, halloween themed! We shall be kicking off at 8:15 so come on down and bring a blanket. I bagsy a sofa!

Reebok CrossFit Cardiff WoD

Warm up and mobilise

3 Rounds each for time of:

Row 250m 15 KB Swings (24/20kg) 25 Burpees 15 KB swings (24/20kg) Row 250 Rest 12mins

LOOK at the rest time guys, it's not a typo. Now if you see that workout above, and know that you have to repeat it 3 times, with a 12min rest between efforts....you know what the intention is right?!

WoD - Tuesday 28th of October 2014

On this day in the year 1664 the Royal Marines were formed. An utter bunch of bad assed MoFo's who would fight to the death and evolve into being Great Britain's commandos, green berets! The men who wore the coveted green wreaked havoc wherever they fought; identified by the globe on their cap badge! So much so that during the second world war a law entitled the "Commando Order" was created by Hitler who demanded that they should be killed on sight, he stated "these men are dangerous!" Later on their simply unbelievable career Margaret Thatcher deployed Royal Marine Commandos to the Falklands Islands. This battle showed their worth. The Marines "yomped" all over the islands, encountering far less casualties due to this fact; other fighting forces who mobilised around the islands off shore on HMS ships were far more vulnerable to attack and subsequently suffered huge injury rates. The fitness and determination of the Commandos allowed them to advance to each battle on foot and dominate the ground and fight when they arrived. On completion of the war Margaret Thatcher was quoted to say the following:

"Royal Marines should be locked up in a glass enclosure, with an endless supply of beer and women and only let out in a time of war!"

In more recent years battle honours and valour has been witnessed in the wars taking place in the middle east: Iraq and more recently still, Afghanistan. Throughout these campaigns the Marines have displayed, on countless times, the famous Commando qualities that each of them possess as traits:

Courage Determination Unselfishness Cheerfulness in the face of adversity

This day sees the 350th birthday of the Royal Marines, and aside from the uniform, little has changed.

Royal Marines

A very Happy Birthday to The Corps

Within 35mins complete as many rounds and reps of:

1 Rope Climb* 6 Pull Ups 6 Front Squats (60/40kg) 4 STOH (60/40kg)

Please post rounds and reps to comments....

*perform 4 Strict ring rows per rope climb. I tried to get 4 ropes hung for this WoD but they didn't arrive in time, apologies.

WoD - Monday 27th October 2014

Now then you rat bags, let last week be a lesson to you! DO NOT cherry pick! If something comes up on the site that you don't like, do it as you will do in a day or two anyway! Another note is that you now can't trust wether the WoD is actually the WoD; it may well be something totally different. Meaning, that you may as well go in because it could be something that you REALLY like! I hope you guys had an awesome weekend and are geared up for the week. We have special guests on Thursday night, in for the 6pm class. I want you lot to come in force and say a friendly hello to the guys from Monkey Box and applaud all the amazing work they do for people who aren't quite as fortunate as others.

Reebok CrossFit Cardiff WoD

A: Spend 15mins working on Squat Therapy

B: Bulletproof Shoulder

C: 4 Rounds for time of:

Run 400m 4 Overhead Squat (80/60kg)

Please post times to comments....

Now then, what would you do if you got a take-a-way dinner and didn't have a fork? Use the hotel room shoe horn obviously...

WoD - Friday 24th October 2014

So, apart from Ian Davies no one else enjoyed my little trick today then no?? I wonder if the 7pm class had found out on the grapevine! Back to radio silence for a little longer just incase! All I am going to say is that you now never know what it might be. Oh and you REALLY don't want to cherry pick this one; there's a hole lot of fitness!!

Reebok CrossFit Cardiff WoD

UTTER SHITFEST

Please post times to comments...if you are still alive!

WoD - Thursday 23rd October 2014

Short and sweet tonight guys! 'Lisa' came close to killing a few folk; me included and I didn't even do half of it! I told you BradFit is lethal! Reebok CrossFit Cardiff WoD

In pairs complete the following for time and reps:

500 Double Unders Max reps STOH (50/35kg)

While partner one performs double unders, partner two will do STOH. STOH will not be counted unless partner one is doing double unders.

Please post times and reps to comments....

WoD - 22nd October 2014

Today we celebrate the birthday of a special person. Lisa Hill, one of our longest standing members and original bad asses! CrossFit Cardiff loves her massively as does everyone, I could post a 5k row as her birthday WoD and everyone would show up! ;-) Lisa we all wish you a very Happy Birthday, have an amazing day and if you get the chance, come down to the box and throw down with us.

I shall break the radio silence for one day due to it being for such a legend!

Reebok CrossFit Cardiff WoD

'Lisa'

3 Rounds for time: 22 Pull Ups 10 Power Cleans (80/50kg) 30 Wall Balls (20/14lbs)

Please post time to comments...

WoD - Tuesday 21st October 2014

The good thing is that from the classes that I have seen, they have all been pretty busy! More than likely as the morning class is just telling the rest of you what the WoD is! Either way, we shall test your integrity again someday soon. I do have another trick up my sleeve, which will come out when you least expect it! Reebok CrossFit Cardiff WoD

Not quite yet!

WoD - Monday 20th October 2014

So midway between Hereford and Abergarvenny there is an interesting bush! This evening I was lucky enough to be on a train which parked alongside this marvellous spectacle, for a solid 60mins, so as bewildered travellers could bask in all it's glory! Please accept my apologies for the lateness of this post (not that it is going to offer you much assistance on what is in store for you), I shall endeavour not to indulge myself in such country treats next time!

Reebok CrossFit Cardiff WoD

Just remember, whatever happens this week is all your fault! ;-)

Please post whatever to comments...

WoD - Saturday 18th October 2014

So every gym has politics, rivalries and testosterone fuelled competitions! A new one has developed and I am worried! It seems that there are two attendees, well one of them is a coach, who are attempting to kill themselves in constantly varied ways. I'm not sure why this is happening but it's epic fun watching! Brad seems to be leading the game although Abbie is definitely catching up with this beauty...

Ab MU FAIL

I am continuing with this theme, for a while.

Reebok CrossFit Cardiff

The Unknown and the Unknowable

Please post whatever to comments....