WoD - Friday 22nd June, 2018

WoD - Friday 22nd June, 2018

Hands up who else has stigmata style wounds on their arms from the ring straps, causing your significant others to wonder just what type of "fitness" class you have been going to should they not CrossFit and your boss to ask you the awkward question...'is everything "alright" at home? 
Just me, ok, never mind! Carry on with your day and enjoy the weekend. 

CrossFit Cardiff WoD

10 - 10 - 10 - 10 - 10 reps of
Back Rack Walking Lunges

All sets should be performed at the same weight

Please scribe one load to the whiteboard prior to heading out and having a kick ass weekend! 

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WoD - Thursday 21st June, 2018

WoD - Thursday 21st June, 2018

Yep, that sucked balls!! Weird! For those of you who wondered just how two and a half minutes of assault bike can make you fit...those of you who may have even poo poo'd the workout, saying that it's rubbish; lulled into a false sense of security, like a soldier going straight into battle behind his second, not very experienced lieutenant...well...you made a massive mistake my friends!! 

This post may not have any sense, but I have just done the workout and so you, by now, will understand fully why. Unless of course you are a cherry picking mofo! 

CrossFit Cardiff WoD

For time:

30 Ring Muscle Ups

This is a classic CrossFit benchmark. If it is beyond your current reach, then scale appropriately and to make it hurt! Please post your kick ass times to the whiteboard....

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WoD - Wednesday 20th June, 2018

WoD - Wednesday 20th June, 2018

Now I fully understand that this is not pleasant, however nor should it be. But, and this is going to be hard to see right now...once you get through tomorrow you won't have to worry, it's all downhill from here! 
How could we possibly program anything to cause you more pain?? 

The very best thing about this workout is that you get to watch Nick lose his soul, and maybe some of his insides. Personally, I cannot wait! 

CrossFit Cardiff WoD

5 Rounds for Max Calories of:
30s Assault Bike
Rest 4:30 between rounds

Please, if you survive, go and punch Ash in the baby maker but before you do, wrote you total calories to the whiteboard...

 This is just what you are gonna look like after the first round too...

This is just what you are gonna look like after the first round too...

WoD - Tuesday 19th June, 2018

WoD - Tuesday 19th June, 2018

I am merely presuming that some of you can actually get out of bed today, and therefore stand some sort of chance of coming to the box to tackle another workout after yesterday. Hopefully, you were all smart enough to do your nano's up tight enough to not have to bother bending down to tie the laces, but still get through the day.

Maybe some of you who are less experienced tied your shoes tight before training today and so are therefore planning on wearing said trainers all week!

For those of you who simply laughed in the face of a billion deadlifts, we have a cheeky re-test of an open workout for you guys. That is of course, if your socks are as sweaty as mine...

CrossFit Cardiff WoD

'12.3'

Within 18 minutes, complete as many rounds and reps as possible of:
15 Box jumps (24/20")
12 Push Press (50/35kg)
9 Toes To Bar

If you have been CrossFitting for long enough please check your previous score (mine was 305 with a scale), but if not, get a new one on the whiteboard...

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WoD - Monday 18th June, 2018

WoD - Monday 18th June, 2018

Not only now do I have Ash and his bicep development to entertain me, but I luckily receive daily videos of Conroy attempting to kill himself with his self entitled..."dense" man gymnastics development. Amazing! 
I promise that I will share with you, by any and every means possible, any amazing "fails" videos. He is bound to stack it one day soon. 

Don't worry brother, it's happened to the best of us. Unfortunately for you lot, there is NO video evidence of me face-planting while attempting to demo a handstand walk in front of 240 athletes at the European regional workout demo brief. 

Right then, we have another "fun" and fitness filled week planned for you guys. Beginning with a partner workout, designed to allow you to welcome a new bunch of kick ass, rabbit eyed legends into their first classes...be gentle! 

CrossFit Cardiff Partner WoD

Splitting the work as needed and For Time:

42 - 36 - 30 - 24 - 18 - 12 - 6 reps of:
Deadlift (100/70kg)
Bar Over Burpees

Please, especially if this is your first class, proudly write your times to the whiteboard...

dense man.jpg

WoD - Friday 15th June, 2018

WoD - Friday 15th June, 2018

I am beginning to wonder whether my training team program workouts purely in an attempt to get their swole on for the summer! It's all about the pump. 
Apparently Arnie is rocking up next week to offer some motivational catchphrases! Such like...

"Come with me if you want to live."
"I’m not into politics, I’m into survival."
"You’re a funny guy Jimi, I like you. That’s why I’m going to kill you last."
"Let off some steam."
"If it bleeds, we can kill it."

...and

"Consider that a divorce!"

CrossFit Cardiff WoD

A
Within 15 minutes, establish a max load for the following complex
3 Deadlift
3 Power Clean
3 Front Squat

Rest 3 mins
 
B Within 4 minutes complete as many reps as possible of: 
3 Deadlift
3 Power Clean
3 Front Squat
6, 6, 6, 9, 9, 9 etc
Bar Loaded at 40/30KG

*Each athlete will have 4 attempts at this complex. 

arnie.jpg

WoD - Thursday 14th June, 2018

WoD - Thursday 14th June, 2018

Hand up if you think Nancy is a bitch!! Whether she is nasty, naughty or normal, she's not my favourite person right now! There's no way you lot agree though right? Thats why the morning class was soooooo busy today!
Sorry if I seem to be rambling throughout this WoD post, but that smell of freshly picked cherries keeps distracting me! ;-) 

Any back to bantering the hell out of Ash. It seems that not only is Keto removing his addiction to vicious deserts which appear to be designed to kill anyone who attempts them, it's allowing him to get an appreciation of this unbelievable phenomenon known as the morning!! 

CrossFit Cardiff WoD

For time:

50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
15 - 12 - 9 - 6 - 3 reps of
Double Unders
Ring Dips
Kettlebell Swings (32/24kg)

Take some selfies beach ready and then get your bad assed times on zeee whiteboard please!!

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WoD - Wednesday 13th June, 2018

WoD - Wednesday 13th June, 2018

I need to make you aware of something, highly aware, this is no joke...

Ash is beginning the ketogenic diet. Now for those of you who are unsure, this means that he will be purposefully eating very few carbs. And for those of you who are unaware, that is a big thing for the ginger ninja. Normally, Ash wakes, sometimes in the morning but mostly after the remainder of us have been awake for hours, and his very first port of call is some kind of ginormously carb heavy breakfast; followed by his carb overdose x2 during his second breakfast!
The "keto" diet aims to convert your body from using readily available glucose and glycogen as it's first port of call for "energy" to fat. The process can be uncomfortable, I suppose you could liken it to what happens to Bruce Banner when he gets angry! 

The entire point of this waffle is merely warn you of any unusual behaviour. There is however, no need to worry. All you have to do is to let me know that you suspect some sort of behavioural change, anything at all, and I shall act in everyones best interest and...lock Ash in the stationary cupboard! 

CrossFit Cardiff WoD

Nasty Nancy
For time
25 Overhead Squat (30/25kg)
Run 200m
20 Overhead Squat (40/030kg)
Run 400m
15 Overhead Squat (50/35kg)
Run 600m
10 Overhead Squat (60/40kg)
Run 800m
5 Overhead Squat (70/45kg)
Run 1km

If you survive then be proud of the fact and demonstrate so by writing your times on the whiteboard...

 The Hulk used to scare the crap out of me when I was a kid! 

The Hulk used to scare the crap out of me when I was a kid! 

WoD - Tuesday 12th June, 2018

WoD - Tuesday 12th June, 2018

Man it's hot and amazing and this weather makes us all happy and healthy and just desperate to sell our souls on the assault bikes for a little while!! No?? Just me?? No way! 

Maybe instead, you can lean on a GHD and ponder...looking deep into the spiders cobwebs, suspended high above the rig, sipping a delicious iced coffee while thinking... just what the f**k am I going to have for lunch tomorrow..."I've got it...a chilli and rice pudding!!" 

CrossFit Cardiff WoD

3 Rounds for time of:
20 Calorie Assault Bike
20 GHD Sit Ups
20 Burpees
20 Dumbbell Snatch (50/35lbs)

At the very last minute, rescue your bodies escaping soul and with it...write your times down on the whiteboard...

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WoD - Monday 11th June, 2018

WoD - Monday 11th June, 2018

Welcome to another week of fun filled, frolicking fitness!

Congratulations to those ass kicking weekend warriors, who represented at IONs pair competition; battling away over the course of the day and doing so with your heads held high and a proud CrossFit Cardiff logo on your back! 
I'm sure the crowd of enthusiast supporters who came to cheer you on, drowned out the noise of any other affiliate's support crew, as they are clearly used to screaming over Suller's impressive diaphragm. 

Anyway, Monday is upon us and you want to know what awaits you hey. Without further ado...

CrossFit Cardiff Partner WoD

Within 15mins Complete as many rounds and reps as possible of:
4 Bar Muscle Ups
8 Press Ups
12 Pistol Squats
This is in a "you go, I go" style. 

Please record total rounds and write to the whiteboard...

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WoD - Friday 8th June, 2018

WoD - Friday 8th June, 2018

Sometimes it is the people who no one imagines anything of who do the things that no one can imagine. 

Rest In Peace Alan Turing

CrossFit Cardiff Partner WoD

10 Rounds for time, partners can split as they want:
5 Dumbbell Front Squats (50/35lbs)*
10 Dumbbell Lunges on the spot (50/35lbs)*
5 Dumbbell Front Squats
10 Dumbbell Box Step Overs (24/20"50/35lbs)*

*If the dumbbells touch the floor throughout, the entire round must be performed again. 

Please write your bad ass partner times on the whiteboard...

Turing.jpg

WoD - Thursday 7th June, 2018

WoD - Thursday 7th June, 2018

Everyone just loves a bit of Grace. Especially when you have to lift heavy as hell afterwards. It's hard to re-adjust into squat cleaning once you have in grained a power clean into your heads hey. 

Crazy cool to see that every single person in the morning class, 12 of you, PB'd your Grace times too! That is f*********cking schweeeet! 

Now that we have thrown a barbell about a little, it's time to get gymnasticy...

CrossFit Cardiff WoD

Run 800m
30 Burpees
Run 400m
20 Burpee Pull Ups
Run 400m
10 Burpee Bar Muscle Ups
Run 800m

Please post times to the old and messed up whiteboard, new ones en route....

 Thats what happens when you go tits isn't it! 

Thats what happens when you go tits isn't it! 

WoD - Wednesday 6th June, 2018

WoD - Wednesday 6th June, 2018

We don't even have to drag the assault bikes out anymore, you lot just love to punish yourselves with whatever is put in front of you! 
There were some impressive times today, enough to give you that special feeling anyhow! 

Tomorrow is a little different, maybe than what the "typical" CrossFit gym prescribes. Not strength and then metcon...metcon and then strength!! It's way more likely to happen to you in real life, I'm just thinking of you! 

CrossFit Cardiff WoD

Within 20mins complete:

Grace
30 Clean & Jerks (60/40kg)*

1 RM Clean & Jerk

*Grace will be capped at 5mins, giving you 15 additional minutes to set a 1RM for the day.

Once the dust is settled, please write your names and times on the whiteboard. Any new PBs, please write them in red.  

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WoD - Tuesday 5th June, 2018

WoD - Tuesday 5th June, 2018

I would like to offer a huge congratulations to all those athletes who battled all weekend at the Meridian regionals, for a spot to the CrossFit Games. Unbelievable heart was witnessed all over the competition floor, from likeable and humble athletes. It was a true pleasure to be involved with. 

I would also like to congratulate Ash for heeding my appropriate advice and not f**king it up. As well as Hannah, who was forced into the Demo Team, with minimal prep and even less fuss! 
Not once did she face plant in front of hundreds of athletes, more volunteers and Adrian Bozman...unlike me! 

CrossFit Cardiff Partner WoD

With a partner, and each for time, row:
1000m
750m
500m
250m

Please write all individual times, for each row, to the whiteboard...

Demo team.jpg

WoD - Monday 4th June, 2018

WoD - Monday 4th June, 2018

Another week and another Ass Bike workout, well, just a buy in and a cash out. Is there actually a better way to start the week off? Rid yourself of any residue hang over, still lingering after the weekend like an unwanted smell or old ex-girlfriend; relentlessly stalking you on social media. 

Get rid of her with this...

CrossFit Cardiff WoD

40/30 Calorie Assault Bike
Then:
21 - 18 - 15 - 12 - 9 - 6 - 3
Kettlebell Swings (32/24kg)
Toe To Bar
20/15 Calorie Assault Bike

Your grip is fine, nothing wrong with it, so get your scores written on the whiteboard please!! 

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WoD - Friday 1st June, 2018

WoD - Friday 1st June, 2018

Pinch, punch, first of the month! Holy midway point of the year Batman...

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What you could do is wave goodbye to the sunshine, now that it is officially summer! Don't worry though, it will come back out in September to give us our annual glimmer of hope! 

Can you tell that I am pre-loading this blog post, the fact that I am talking about the weather and not the utter destruction that the assault bikes caused you guys last night. I was gutted to have missed it, however, Bozman is having his wicked way with me and also with an assault bike. 

CrossFit Cardiff WoD

Nate

Within twenty minutes, complete as many rounds as you can of:
2 Ring Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (32/24kg)

Please post your rounds and reps to the whiteboard...

Nate.jpg

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

WoD - Thursday 31st May, 2018

WoD - Thursday 31st May, 2018

The last day of the month, and therefore the last day to get amongst the May challenge. Come on...you know you want to!! It's fun!

Roll up your sleeves, pee into the wind and go hard at something that you really don't want to!! Whats the worst that could possibly happen?? Actually, you might end up looking half as bad as Mikey B did when he finished. 

Luke...I'm talking to you brother! Come on now, don't be shy. 

CrossFit Cardiff WoD

10 Rounds, each for time:
15/10 Calorie Assault Bike
Each round begins in 3min intervals. 

Punch Suller in the face and neatly write your scores on the board, only once you are certain that you didn't drop your keys in the bush outside....

MikeyB.jpeg

WoD - Wednesday 30th May, 2018

WoD - Wednesday 30th May, 2018

I love Ash, he's amazing! I can always rely on him to confuse the living hell out of me at the very best possible time. Twenty hours into a travel day and he offers a algorithm for gym cover, maybe he didn't actually count any of his athletes reps correctly at regionals, instead just decided to no rep them and just when they thought things couldn't get worse...throw his clip board at their face! Top work Ginge! 

Anyway, for clarity, although I think it is pretty clear. The following adjustments to the class time table, are in addition to the norm. 

Wednesday: 09:30 CLASS CANCELLED
Thursday: 08:00 - 11:00 OPEN GYM/09:30 CLASS CANCELLED


Every other class will be running as per usual. Apologies for any inconvenience caused. 

If you were planning on training at a time that is now unavailable then please perform the following:

Go Too Hotel Room/Grass Verge WoD

5 Rounds for time of:
20 Burpees
30 Air Squats

Sub 8 is the dream

 Unfortunately Ash fell asleep for 3 minutes, outside in the sun during his morning break at the Meridian regional 

Unfortunately Ash fell asleep for 3 minutes, outside in the sun during his morning break at the Meridian regional 

CrossFit Cardiff WoD

For time:
12 - 10 - 8 - 6 - 4 - 2
Deadlifts (120/75kg)
Toes To Bar
Box jumps (24/20")

Please post times to the whiteboard once you can grip a pen safely...

TTB.jpg

WoD - Tuesday 29th May, 2018

WoD - Tuesday 29th May, 2018

Amazing effort yesterday team, as well as the dedication and attendance on Saturday! You lot are truly wonderful humans! How the hell could anyone attending not want to join your ranks? I certainly would!

I have some house keeping for you guys. Both Ash and I are traveling to Madrid in order to volunteer at the Meridian regional, another opportunity to make him do more calories on the ass bike; more than likely less however, as he has quickly reached the dizzy heights of "Lead Judge!" 
Some gym timings are therefore altered. This is your reference:

Wednesday - 09:30am CLASS CANCELLED
Thursday - 08:00 - 11:00 OPEN GYM
  

Everything else is as per normal. I apologise for any inconvenience. Big love, Davs. 

CrossFit Cardiff WoD

Within 30mins, each a 1 rep max of: 
Hang Power Snatch

A purely heavy day, turn up the music, have a blast and lift some big tin!! Slap each other on the ash when you PB and right before you write your new loads, big and bold and in red pen on the whiteboard...

Buddy buddy Throwdown .jpg

WoD - Monday 28th May, 2018

WoD - Monday 28th May, 2018

Michael Patrick "Murph" Murphy (7 May 1976 – 28 June 2005) was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on 28 June 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

The U.S. Navy ship, the USS Michael Murphy, and several civilian and military buildings have been named in his honor.

Murphy was killed on 28 June 2005 after he left his cover position and went to a clearing away from the mountains, exposing himself to a hail of gunfire in order to get a clear signal to contact headquarters for relaying the dire situation and requesting immediate support for his team. He dropped the satellite phone after being shot multiple times but picked the phone back up and finished the call. While being shot, he signed off saying- "Thank You", then continued fighting from his exposed position until he died from his wounds

CrossFit Cardiff WoD

"Murph"

For time:
1 mile Run
100 Pull Ups
200 Press Ups
300 Squats
1 mile Run

Murph.jpg

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull ups, press ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound (10kg) vest or body armor, wear it.

Today is not really about getting a workout in, it is about respecting those who have given their lives for others; who have paid the ultimate sacrifice. 
Once the last man or woman has finished, please write your scores on the whiteboard and do so with pride. Thank you all, for respecting something so important to me. It means a huge amount and I am so proud to call you all family. 

Bank Holiday Monday Opening hours: 10am - 12pm  
Workout begins at: 11:00am