21.8.12

Lift
4×3 Back squat

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WOD
10 min AMRAP
1 rope climb (15ft)
1 Rack Jerk (45/30kg)
1 50m Overhead barbell carry (45/30kg)
All ascending by 1 rep every round

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A very “different” but extremely tough class tonight! Very proud of everyone that hit PB’s in their 3 rep max Back Squat! Special mention to Geeves with a big 140kg for 3!! STRONG!
As for the WOD all I can say is ouch! it was horrible! Well done for all those that persevered through the pain! As we keep telling you… Expect the unexpected!

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2.7.12

WHY WE GET FAT

A condensed clip of a talk to CrossFit HQ staff by Gary Taubes. Author of “Good Calories Bad Calories” and “Why we get fat” on his extensive research and the benefits of a low carbohydrate high fat diet such as paleo and how it benefits health and help to reduce fatness and improve health. There are plenty more videos online featuring Taubes, they are well worth a visit if you are (and by now i’m pretty sure you are!) interested in actual Healthy Nutrition (Paleo) not the commonly thought ‘Healthy’ high carbohydrate (grain/wheat) misinformed western Diet.

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Some of Class 2 prior to the session as they forgot a new month had started so they needed to pay?!

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Turbo and his new trimmer frame at the top of the rope for the first time, which he did a fair few more times in
Part 2 of tonight’s wod- Happy days, well done big man.

WOD
3 MIN AMRAP
Clean and jerk

3MIN AMRAP
Rope climb

‘Elizabeth’
21-15-9
Cleans
Ring dips
For time

Post scores times and paleo scores to comments;

20.3.12

Snowing at the Box again!!!

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Just a few examples of the blatant ‘chalk abuse’ this evening at the box! Don’t know if our gym rules are too strict or difficult- Chalk and dust your hands in the chalk stand DO NOT THROW CHALK ON THE FLOOR!! if you make a mess clean it up!!

We love you guys at the box but remember it is your box so look after it as you know you should!

You make a mess you clean it up, don’t take the piss! Last thing we want to do is limit the training hours at the gym for MORE cleaning hours, sure you wouldn’t either?!

No more breaking your gym rules or consequences will be severe and immediate, even if you are mid WOD, Try Us?!!

These include; bad technique we tell you to drop the weight do it it’s for your benefit, dumping bars, bad counting =Cheating, and it’s only cheating you so wise up it impresses no one!

We are CrossFit Mechanics, consistency, Intensity in EVERYTHING!

Respect your Gym it will pay you back ten times over!

Skills
Gymnastic practice

WOD
10 min ‘schoolboy’ AMRAP
5 Deadlift
1 Rope climb

Then

TABATA
Press ups

Post rounds and score to comments;

Open Workouts will be held after classes on Thursday 7-8pm Open Gym Friday and Saturday morning 11-1pm.

Following this remember the post Open festivities will begin- a few well earned beers Saturday evening in Cardiff. Sign up at the box details on the board.

28.1.12

Courtesy of Crossfit.com 27.1.12

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

Post times to comments;

A niceSaturday morning wod with plenty of energy at the box……SICFIT LONDON THROWDOWN 14 days to go!!

10.1.12

3 min AMRAP rope climb

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Bubba, Sarah and Dave on their way up

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Rhys and Daz too

WOD

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cindy was a nice girl
10 min AMRAP
50 kb swing buy in
Then in the remaining time
5 Chest to bar pull ups
10 HOG press ups
15 Front squats

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Jonesy dedicating some time to MOBILITY!

Post rounds to comments;

WOD 6.9.11

1) max reps
Inverted ring rows
Press ups
3 rounds rest as needed

Rope climb practice/kb practice

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Daz who made it up the rope for the 1st time today then did it repeatedly on the WOD- top work pal

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WOD
5 MIN AMRAP
1 rope climb
5 kb clean and squat(each side)
50m sprint

Rest 2 min then repeat

Post scores and rounds to comments;

WOD 15.6.11

Tabata fun

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Front squat 3×5

Tabata
(8 intervals of 20seconds work:10seconds rest)
Front squat
Dips
Box jumps
Rope climb

Score= your lowest score of each movement in any 20second work interval.

Post weights and scores to comments.

Fantastic effort in tonight’s really tough WOD. Great work and intensity put in by all. Thanks to the boys in the last session for their help putting the stuff away another speedy WOD after 16mins of solid grafft! A warm welcome to minty and mark @ tonight’s WOD 2 a great session to join us!

A special mention to marc’s old school Crossfit t-shirt –
‘Crossfit- YOUR WORKOUT IS MY WARM UP’

Love it!

A few have mentioned they would like to buy a CelticCrossFit T-shirt tonight sure there are more of you?! If you would like to purchase an item of high quality workout couture, to show you belong to our growing community, let us know Friday and we’ll get some on your backs ASAP.