31/12/10 - MURPH

All smiles - even after Murph. Nice hands Fudge!!

Complete for time:

1 mile run

100 pull ups

200 press ups

300 squats

1 mile run

30/12/10 - NATE

"Nate"

AMRAP 20 mins of:

2 muscle-ups

4 Handstand Press-ups

8 KB Swings (32kg/24kg)

29/12/10 - WOD

Complete 7 rounds for time of:

3 Front Squat (85kg/60kg)

7 L-Pull Ups

MERRY CHRISTMAS

Both Mat and myself would like to wish you all a very merry Christmas and we look forward to seeing you all in the New Year!!

Claire

22/12/10 - WOD

Complete AMRAP 20 mins:

5 Chest to Bar pull-ups

10 Ring Dips

15 OHS (42.5kg/30kg)

Christmas Times

Christmas opening time have now been posted under the "opening times and prices" section!

If we don't see you - Have a fantastic Christmas and we will see you in the New Year!

21/12/10 - REST DAY

Catch Up!

20/12/10 - WOD

Complete 3 rounds for time of:

10 Weighted Pull-ups

30 Back Extensions

19/12/10 - STRENGTH

Complete for max weight:

Shoulder Press: 1-1-1-1-1

Push Press: 3-3-3-3-3

Push Jerk: 5-5-5-5-5

18/12/10 - WOD

Complete 3 rounds for load and time:

10 Deadlift

30 GHD Sit Ups

17/12/10 - REST DAY

Catch Up!

16/12/10 - WHITTEN

"Whitten"

Complete 5 rounds of:

22 KB Swings (32kg/24kg)

22 Box Jumps (24"/20")

400 metre run

22 Burpees

22 Wall Ball (10kg/7kg @ 10ft)

OPENING TIMES - THIS WEEK!

Hey guys!

Due to the bad weather I will be opening the gym this week from 9am - 1pm and then usual evening times (unless the weather changes of course).

If there are any problems then please do not hesitate to give me a ring.

Cheers,

Coach!

Open time - 18/12/10

Hey everyone!

It has forecast freezing conditions overnight so we will be opening the gym at 10 o'clock till 1 o'clock. Hopefully the roads will be clear by then. Any probs then please give us a ring! Keep an eye on the site for any updates in the morning.

Thanks,

Claire & Coach

SNOW - 17/12/10

Hey Guys,

The gym will be open tonight as normal. However if the gym is extremely quiet and the weather continues the way it is we will be closing earlier!

Any queries or if you wana check that we are there ring:

MAT - 07966783371

CLAIRE - 07809674154

Thanks guys!

15/12/10 - LYNNE

Complete 5 rounds for max reps of:

Body Weight Bench Press

Pull Ups

14/12/10 - FILTHY FIFTY

Complete for time:

50 Box Jumps (24"/20")

50 Jump Pull Ups

50 KB Swings (16kg/12kg)

50 Walking Lunges

50 Knees to Elbows

50 Push Press (20kg/15kg)

50 Back Extensions

50 Wall Ball (10kg/7kg @ 10ft)

50 Burpees

50 Double Unders

13/12/10 - REST DAY

Crossfit Training for Rugby

12/12/10 - WOD

Complete 3 rounds for time of:

400 metre run

15 Pull Ups

50 Squats

15 Pull Ups

11/12/10 - WOD

Deadlift

2-2-2-2-2-2-2-2-2-2

Rest 60 seconds between each set - increase weight as you proceed

10/12/10 - WOD

Complete 21-18-15-12-9 reps of:

Power Snatch (52.5kg/40kg)

Wall Ball (10kg/7kg @ 10ft)

Knees to Elbows

9/12/10 - REST DAY

Catch Up!!!

08/12/10 - STRENGTH

A rare sight in the gym!

Complete 1 reps max:

Squat Clean

Bench Press

Over-head Squat

07/12/10 - ELIZABETH

"Elizabeth"

Complete 21-15-9 reps of:

Squat Clean (60kg/40kg)

Ring Dips

06/12/10 - WOD

Complete 4 rounds for time of:

500 metre row

7 Thrusters (60kg/42.5kg)

05/12/10 - REST DAY

Complete 4 rounds for time of:

500 metre row

10 Front Squat (60kg/40kg)

20 Box Jumps (30"/24")

04/12/10 - THOMPSON

"Thompson"

Complete 10 rounds for time of:

1 Rope Climb (from sitting position)

29 Back Squat (45kg/27.5kg)

Farmers carry 10 metres (60kg/40kg each hand)

03/12/10 - WOD

CrossFit Movie Working Trailer "Every Second Counts"

Complete:

Run 1600 metres

Rest 3 minutes

Run 1200 metres

Rest 2 minutes

Run 800 metres

Rest 1 minute

Run 400 metre

02/12/10 - WOD

Complete TABATA:

Weighted pull ups (13.5kg/8kg)

Weighted Squat (20kg/15kg)

Weighted Ring Dips (13.5kg/8kg)

Deadlift (75kg/45kg)

01/12/10 - REST DAY

Kai Snatch!

Catch up!!!

INITIATION

Joe and Kai - Initiation!

30/11/10 - DIANE

Complete 21-15-9 reps of:

Deadlift (100kg/65kg)

Handstand press ups

29/11/10 - HELEN

Complete 3 rounds for time of:

400 metre run

21 KB Swings (24kg/16kg)

12 Pull Ups

28/11/10 - JACKIE

Crossfit "Jackie" 2009 Canadian Western Qualifier's Women's Final

Complete for time:

1000 metre row

50 Thrusters (15kg/20kg)

30 Pull Ups

27/11/10 - REST DAY

Rest Day

Catch Up!

26/11/10 - STRENGTH

Push Press

3-3-3-3-3-3-3

25/11/10 - COLIN

"Colin"

Complete 6 rounds for time of:

400 metre sandbag carry (20kg/15kg)

12 Push press (52.5kg/37.5kg)

12 Box Jumps (24"/20")

12 Sumo-deadlift High-pull (42.5kg/30kg)

What Is Cross Fit?

What does Crossfit mean to you guys??

24/11/10 - WOD

Complete 7 rounds of:

5 Handstand Press-ups

10 Deadlift (85kg/50kg)

15 Chest to Bar

20 Double Unders

23/11/10 - REST DAY

Keland completes the perfect squat clean!

"Elizabeth"

21-15-9 reps of:

Squat Clean (60kg/40kg)

Ring Dips

22/11/10 - STRENGTH

Mike Burgener: Coaching The Hang Power Clean

"Hang Power Clean"

3-3-3-3-3

21/11/10 - WOD

Complete AMRAP - 20 minutes of:

30 second hold - Handstand

30 second hold - Squat

30 second hold - L-Sit

30 second hold - Chin over Bar

20/11/10 - STRENGTH

Hang-Power Snatch

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

Well done to Coach M - 75kg in the bag (even with a dodgy neck)

19/11/10 - REST DAY

Owen conquers the deadlift WOD (even after we added a couple more Kg's)!

Rest Day

Catch up on any missed workouts!

18/11/10 - WOD

Complete AMRAP - 12 minutes:

400 metre run

5 Deadlift

Deadlift weight should be 85% of your max!!

17/11/10 - BLAKE

"Blake"

Complete 4 rounds of:

100ft walking lunge (20kg/15kg plate above head)

30 Box Jumps (24"/20")

20 Wall Ball (10kg/7kg @ 10ft)

10 Handstand Press ups

16/11/10 - NANCY

"Nancy"

Complete 5 rounds of:

400 metre run

15 overhead squats (42.5kg/30kg)

15/11/10 - REST DAY

Complete:

15 Ground-to-overhead (60kg/40kg)

5 Burpees (jump over bar)

10 GTOH

10 Burpees

5 GTOH

15 Burpees

14/11/10 - WOD

Complete AMRAP - 8 minutes of:

4 Handstand Push-ups

8 KB Swings (32kg/24kg)

12 GHD's

13/11/10 - STRENGTH

Overhead Squat: 1-1-1-1-1

Front Squat: 1-1-1-1-1

Back Squat: 1-1-1-1-1

12/11/10 - WOD

Complete 3 rounds for time of:

30 KB Swings (24kg/20kg)

25 Wall Ball (10kg/7kg @ 10ft)

20 Pull Ups

11/11/10 - REST DAY

Complete for time:

500 metre row

50 KB Swings (24kg/16kg)

500 metre row

50 Wall Ball (10kg/7kg @ 10ft)

10/11/10 - WOD

This is definately one for the "best faces of 2010 book"!

Complete AMRAP - 12 minutes of:

9 KB Squat Cleans (16kg/12kg)

1 Rope Climb

09/11/10 - LUMBERJACK

Complete:

20 Deadlift (125kg/75kg)

400 metre run

20 Kettlebell Swings (32kg/24kg)

400 metre run

20 Overhead Squat (52.5kg/32kg)

400 metre

20 Burpees

400 metre run

20 Chest to Bar pull ups

400 metre run

20 Box Jumps (24"/20")

400 metre run

20 KB Squat Cleans (20kg/16kg)

400 metre run

08/11/10 - WOD

The J man (AKA Olive) executes a perfect snatch!!

Complete:

1 snatch on the minute for 15 minutes - adapt weight accordingly!

07/11/10 - REST DAY

What is CrossFit????

06/11/10 - BARBARA

"Barbara"

Complete 5 rounds of:

20 Pull Ups

30 Press Ups

40 Sit Ups

50 Squats

Rest for 3 minutes in between each round

05/11/10 - WOD

The Rev tackles the muscle-up hand-stand press-up!!!

Complete 5 rounds for time of:

3 Muscle-up Handstand Push-ups

10 Burpee Pull-ups

04/11/10 - WOD

Jamie and the Chief test drive the new flooring!

Complete:

30 Squat Clean & Jerk (70kg/55kg)

03/11/10 - REST DAY

CATCH UP!

02/10/10 - WOD

Complete AMRAP in 20 minutes:

10 Wall Ball (9kg/7kg @ 10ft)

10 GHD's

10 Back Extensions

Velocity Games Images!

Don't blink or you'll miss us!!!

PRACTICE

Get practicing guys - these are coming up on Friday!!!!!

Gary at the Games

Found this cool picture of Gary at the games!!

01/11/10 - 5k RUN

CrossFit Regionals 5k Trial Run - todays WOD should be easy compared to this!!!

31/10/10 - WOD

Complete as many rounds in 20 minutes of:

10 Squat Snatch (42.5kg/30kg)

10 Ring Dips

10 Knees to Elbows

30/10/10 - REST DAY

Catch up on the workouts throughout the week

29/10/10 - WOD

Complete 10 rounds for time of:

1 Clean & Jerk (max weight)

5 Pull Ups

10 Press Ups

15 Squats

FINAL ROPE CLIMB IN THE GAMES - AMAZING!

For those of you who werent there and are not part of the CrossFit community - This is what it is all about.

Divided We Fall Games Event 1 Highlights.wmv

28/10/10 - WOD

Craig - OHS!

Complete 21-15-9 reps of:

Deadlift (100kg/80kg)

Over-head Squat (60kg/40kg)

27/10/10 - WOD

Gav plays with the new wall balls

Complete 7 rounds for time of:

10 Wall Ball (9kg/7kg @ 10ft)

10 Pull Ups

26/10/10 - WOD

James

Complete 21-15-9 reps of:

Hang power clean

Front Squat

Thruster

Men - 50kg

Women - 30kg

VELOCITY GAMES PICTURES

Hey Guys,

All the pictures from the games have now been put up under the "Photos and Videos" sections of the website!!

Have fun reliving the memories!!

25/10/10 - WOD

Complete for time:

400 metre farmers walk (10kg/5kg)

50 Double Unders

50 Box Jumps (24"/20")

50 Burpees

50 Double Unders

400 metre farmers walk

CARDIFF BURN 2010

WELL DONE GUYS