WoD - 3rd September 2015

She is one of the gym's longest standing members. She was with us when we all stood a significant chance of dying due to cramped working conditions and zero visibility 400m run routes. But she stuck to it and is now reaping the benefits! Jess you are the perfect example of how CrossFit actually makes people younger!

Congratulations and Happy Birthday on your big day! Come along and join us in a partner workout

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…

WoD - Wednesday 2nd September 2015

There were PB's flying everywhere tonight. Such an amazing effort by everyone in class. Utter bad asses showing balls and determination, getting under those bars and showing the bastards who's boss! Tomorrow we continue with the qualifiers for the DWF15 team. You shall need to show us some skill to get by.

CrossFit Cardiff WoD

With a 2 minute window for each complete the following:

6 Rope climbs (15ft) 20m Handstand Walk 500m Row 50 Unbroken Double Unders 50 Wall balls (20/14lbs)

Athletes will all begin on the rope climbs and progress their way through each test. If any time is remaining then they will wait at that station before moving to the next. One point will be given for each task completed.

Some of you chicks need to start getting involved, come on...

Post your scores to comments please...

WoD - Tuesday 1st September 2015

That escalated quickly! I did not see that coming. PS: Pinch, punch f**kers, where the hell did August go?!

CrossFit Cardiff WoD

Clean & Jerk

1 - 1 - 1 - 1- 1 - 1 - 1

Establish the maximum load possible for 1 repetition.

Please post loads to comments...

WOD - Friday 28th August

Hope you all enjoyed your double 'girl' day today. Grace and Annie are hard in their own right so don't under estimate the achievement of doing both together! Partner WOD Friday

20 minute AMRAP

8 KBS (32/24) 10 Press Ups 12 Air Squats

*One partner completes a whole round before the other goes.

WOD - Thursday 27th August

Congratulations to everyone who managed a PB today, I witnessed at least 3 people hitting new records! This shit works! If you want me to add you to the DWF leaderboard then let me know your scores if you didn't do the WOD tonight.

Tomorrow we combine two benchmark girls so you'd better bring your 'A' Game.

'Gr'Annie'

50-40-30-20-10

Double Unders Abmat Situps

*Perform 3 Clean & Jerks (60/40) after every movement.

So 50 DU, 3 C&J, 50 Sit-Ups, 3 C&J, 40 DU, 3 C&J etc ....all the way to 10 Sit-ups, 3 C&J

Also,

its this little fellas birthday, so if you see him at the Box, give him a big hug and if the moment takes you, then also thank him for improving your work capacity across broad time and modal domains.

WOD - Wednesday 26th August

Todays WOD will count towards the qualifying for our DWF team. It looks like quite a few of you (women) didn't do DWF 15.1 last Wednesday! So if you want to perform the workout and see where you stand then please do so and let us know your score. Even if you have no intention of going to the comp it'll be good to see where you stand at the end. Its just a bit of fun :)

The current leaderboard for the Men is as follows (time cap of 10mins plus 1 second for any uncompleted Rep):

And for the women (excluding the MU as none were completed) is:

Here is DWF WOD 15.2

Get as far as you can into the following

10 x 10m shuttle sprints followed by 1 Squat Clean (80/50) 8 x 10m shuttle sprints followed by 1 Squat Clean (90/55) 6 x 10m shuttle sprints followed by 1 Squat Clean (100/60) 4 x 10m shuttle sprints followed by 1 Squat Clean (110/65) 2 x 10m shuttle sprints followed by 1 Squat Clean (120/70)

(You have 3 attempts at each clean) Note your heaviest weight completed and time of completion For those of you wishing to scale there will be additional lighter barbells set up so you can choose were to start the work out, but the cleans are meant to be heavy!

WOD - Tuesday 25th August

A) Within 10 minutes Accumulate 2 minutes of LSits 30 air squats Accumulate 2 minutes mins of Handstand holds

B) WOD

21-15-9 Burpees Pull-ups

WOD - Monday 24th August

Strong weekend manoeuvres gang, seamless transition from Rope Climbs into Mojito's. Loving your work. ....Aaaaaaaand its Monday again.

20 Minute AMRAP

20 Wall Balls (20lbs/14lbs) 20 Box Jumps (24"/20") 200m Run

For some of our newer members, I thought you may like to see a short video of the throwdown we organised last year.

https://www.facebook.com/117600974977921/videos/674640419273971/?l=5122266791682874694

Saturday Sh*tFest

In teams of 3, with one person working at a time:30 min AMRAP: 6 Rope Climbs 30 Strict Press (40/30kg) 90 Double Unders

 

WOD - Friday 21st August 2015

PARTNER WOD!!! 14 rounds for time (7 each relay style) 

3 clusters (80/50)

12 kettle bell swings (24/16)

  

WOD - Thursday 20th August 2015

Part A - Back squat  7 - 7 - 7 - 7 

Part B - For Time: 

500m Row 

400m Run 

(That's it! Go hard, go fast!!!) 

  

WOD - Wednesday 19th August 2015 

Part A - gymnastic strength  Complete for form, brake and mix reps as you choose:

30 strict Pull ups 

30 strict Ring dips 

Part B - DWF15.1

For time (10 minute cap) 

80 Double unders 

40 Toe to bar 

20 Overhead Squats (50/35)

10 Muscle ups 

This workout will be the first qualifier for divided we fall at the end of the year. This means that if you would like to compete you need to complete the workout as RX and give your score to one of the coaches. We are relying on the integrity of all of you guys with this, so don't be a douchbag and cheat. Record the time after you complete the OHS as a tiebreaker incase you are unable to perform a muscle up. 

 

WOD - Tuesday 18th August 2015

This one will test you mentally as well as physically, it's just you and your bar! Oh and by the way Katrin Davidsdottir did it in under 6 minutes!! Good luck. WOD

21 - 15 - 9 

Power cleans 

Front rack stationary lunges (you must step backwards)

Shoulder to over head 

Rx load - 60kg/40kg

  

WOD - Monday 17th August - Adopt an OnRamper!

Yeh I know, Monday sucks. The sunny BBQ goodness of the weekend is a distant memory and all thats left is the damp, drizzly anticipation of a full week back in work. Unless you're a teacher..... in which case, please do 50 burpees right now to make the rest of us feel better. Thanks.

So to cheer us up, we've got a Partner WOD Monday to look forward to, and as you all know, we've got a fresh batch of OnRampers joing us. So please introduce yourselves, be nice and partner them if they're looking particularly scared. We've all been there!

Psych yourselves up and hit this hard.

In Pairs with only one partner working at a time, complete:

50-40-30-20-10

Calorie Row Burpees

On the count of 3,2,1...go perform a 50 calorie row, followed by 50 burpees, followed by a 40 calorie row etc ....... until you finish with 10 Burpees.

Split the work as needed.

Butch Cassidy and The Sundance Kid

WOD - Friday 14th August

Well done to all those who attempted Fran today and especially those that RX'd it. If it was your first Fran then make a note of the time, you'll look back in years to come with fond memories. She won't get any easier though! We graduate a new set of OnRampers tomorrow night who will be enjoying a little bit of FGB as is tradition. If you're in the 6pm class feel free to stick around and give them some love. As a result we'll be deferring our usual Friday Partner WOD until Monday which will be an 'adopt an OnRamper' class.

Tomorrow's WOD:

20min AMRAP: 15 SDHP (35kg/25kg) 10 Hang Power Snatch (35kg/25kg) Run 400m

WOD - Thursday 13th August

Right guys, we are entering a team in the Divided We Fall competition (Nov14th/15th) to be held in Manchester. This is one of the best run CrossFit competitions I’ve been to, and this year each box across the UK will be allowed to enter one team. Its also a great excuse for a Box ROAD TRIP!!! …...So we have to select our team!

The competition guidelines have stated than any athletes competing will need to be able to do Muscle Ups, HSPU’s, Pistols etc. And the team will comprise two girls and two guys.

Obviously there are a few of you who are very close to getting your first Muscle Up or will be nervous about some of the movements…. This is a great time to use this as something to focus you on your goal of getting the movements…. you have 3 months! If you want to try a 6-8 week Muscle Up progression training plan then we’re happy to work with you on that.

So if you fancy it, then for the next few weeks we’ll be using one of the daily WODs for our box as a scored WOD for qualification. We’ll let you know which WOD it is in advance and you’ll have until Sunday night to complete it if you can’t do it on the day.

Just make sure someone is around to count your reps and make sure you do it Rx. This is just a bit of fun so don’t get too serious with it guys and don’t worry too much about the movements at this stage.

I’ll keep a note of the scores so we can see how everyones doing!

Good luck and keep an eye out for the first qualifying WOD #DWF15.1

Tomorrows WOD

"Fran"

21-15-9

Thrusters (42.5kg/30kg) Pull Ups

WoD - Tuesday 11th August 2012

Such cool or at he box tonight all. Learning a new skill can suck and feel like you are banging your head against...the floor, repeatedly but it comes. And when it does, many other things will follow. No, i'm not bonkers. This is going to be challenging, but you didn't expect CrossFit to be easy did you...

CrossFit Cardiff WoD

For Time:

25 - 20 - 15 - 10 - 5 5 - 4 - 3 - 2 - 1 25 - 20 - 15 - 10 - 5

Reps of: GHD Sit ups* Squat Cleans (100/70kg) Burpees

*Now no one really wants testicles the size of watermelons and urine the colour of coca-cola, so for you big BALLED eagles out there...leave them at the door and scale. You need to have had significant exposure to the GHD, and be able to perform the movement correctly, to be able to include them in the WoD. Otherwise scale to Ab mat sit ups.

Please post times to comments...

WOD - Monday 10th August

Awesome weekend at the Inferno and thanks to those who made it to support! Well done to all our amazing members who competed with a smile on their face all weekend, soaking up the atmosphere and just enjoying life. You are a great credit to our box.

Back to business as usual and lets get this damn week started!

5 rounds, each for time of:

200m Run 20 KB swings (32/24kg) 10 HSPUs Rest 2mins.

WOD - Friday 7th August

Good work tonight guys. For those that missed it, one of the best cues I've ever heard.....if you're Jerking, and Brad places his pipe next to you, best make sure your Jerk doesn't touch it, or you're clearly too forward...... Partner Elizabeth

For Time:

42-30-18

Squat Cleans (60/40) Ring Dips

Perform in pairs and split the work as needed.