Monday - 21st August, 2017

Hands up: 

  • Who trapped this weekend?
  • Who bagged off?
  • Who got in trouble with the Police? about hands up who:
  • Who kicked massive amounts of ass during a CrossFit Strongman Hybrid competition??
  • Who kicked massive amounts of ass throughout their last on ramp class during the workout 'fight gone bad?'

    Welcome to the party you lovely lot, find a new buddy and get yourself nice and sweaty, ready for the hug! 

    CrossFit Cardiff Partner WoD

    In a You go, I go style:

6 Rounds for max reps:
Within 4mins
Run 400m
21 KB Swings (24/20kg)
12 Pull-ups
As many Wall Balls as possible in the remaining time (20/14lbs)

One person working at a time. Please post the total number of wall balls to the whiteboard...

We can see who was integral to the team...resting prior to events rather than finding a wall to jump over clearly is a far better idea!

We can see who was integral to the team...resting prior to events rather than finding a wall to jump over clearly is a far better idea!

Welcome to the party team! 

Welcome to the party team! 

WoD - Friday 18th August, 2017

You know that even when you have to stop for a mid-WoD shit, and still kick everyone's arses, you have been well trained by repeatedly running away from the Police on the streets of Glasgow! 

Dougie "WoDShit" McDougal shall be named such from now on in! 

CrossFit Cardiff Partner WoD

In partners, 2 Rounds for time of:
100 Pull-ups
80 AB-mat sit ups
60 Pistols
40 Cal Row
20 Single arm DB Push Press (50/35lbs)

Athletes may share the work as required. 

Getting out of the car was a drama though! 

Getting out of the car was a drama though! 

WoD - Thursday 17th August

As I can see, everyone's love for the bike is increasing, I shall endeavour to program them more often! You lucky F**KERS!!

BE WARNED...There is a duck on the loose at the gym, he's too fast to see. Last heard behind reception. 

CrossFit Cardiff WoD

5 Rounds for time:
Run 200m
18 Burpee Box Jump overs (30/24")

Please post times to comments...

Accessory Program cont...

3 x 8 eccentric ring rows - horizontal for added difficulty (1second up/5 HONEST seconds down)

Superset between Set 1 and 2:
10 Reverse lunge to stand - aggressive ascent, add plate on front foot to increase difficulty
30 Wall Toe taps per leg - heels stay down
Superset between Set 2 and 3:
10 lunge steps with thoracic twist
30 Wall hip drives per leg - heels stay down
Superset after Set 3:
10 Romanian deadlifts (light plate or KB, merely for activation)   
30s of weighted static ankle stretch (barbell for both or KB for each side.

2 Rounds not for time, but for form of:
10 Kip swings (big focus on lats pulling)
5 single leg deadlifts in 3 directions, per leg
5 Slow decent Wall squats - an honest 5 seconds down/1 up with a biiiiiig butt squeeze. 
10 GHD Hip extensions. 

WoD - Wednesday 16th August, 2017

So anyone ready for the beach?? Man that was a pump!! 

It's really cool to see so many of you bad asses cracking out the accessory program. You will be squatting and pulling like ninjas before you know it! 

So as you know, there is a brand new coffee machine upstairs and the best thing about it is that it's FREE until FRIDAY. Following then there will be an honesty box up there. Just be aware, the bar has just been painted and is therefore STILL WET!!! Do NOT lean on it! 

CrossFit Cardiff WoD

Within 2mins, perform:
10 Wall Balls (20/14lbs)
20 Medicine Ball Cleans (20/14lbs)
30 Double Unders
Max calorie assault bike
Rest 4mins

Repeat for 5 rounds

Please post total calories to the whiteboard...

Coach Crusts is currently working his way through every button, developing the taste...I can't wait until he gets the the hot water! 

Coach Crusts is currently working his way through every button, developing the taste...I can't wait until he gets the the hot water! 

WoD - Tuesday 14th August, 2017

How are you buns??? Ask Ash! 

So as well as the workout of the day today, we start an 8 week accessory program. In case you hadn't read, we will be focusing on two movements, one continuously; the squat. Coach Glassman himself explains...

“Regardless of what the problem is, the answer is to squat.”

"As a fundamental movement, the squat is a building block to every other movement in CrossFit, says HQ trainer Pat Sherwood.

Do this well and everything else you do will fall into place,” he explains. “Do this poorly and everything else is going to be a little challenging for you.

Every part of the body must be engaged and tight in the squat, Sherwood notes.

If you find yourself down in the bottom of the squat and you’re just kinda chillin’, you’re probably not squattin’ right,” he says.

Coupled with a progressive and ongoing weighted lunging program, my contention is that with a stronger posterior chain - with better positioning in order to apply that force, - will lead to a heavier squat. And a heavier squat leads to bigger quads, asses, no skinny jeans, more money and even more sex!

CrossFit Cardiff WoD 

Within 20mins, complete an ascending AMRAP of:
1 - 2 - 3 - 4 - 5
2 - 4 - 6 - 8 - 10
4 - 8 - 12 - 16 - 20
Ring Muscle Ups
Single Arm KB Snatch (24/16kg) 

Accessory Program 

This is to be done outside of class hours as additional work. 

This is to be done as a superset. So bounce from one to another. 

3 x 5 eccentric pull ups (1 second up/5 down - use band if required)

Superset between Set 1 and 2 of the pull ups:
10 Russian lunges, per leg, toe of straight leg stays down
30 Wall Toe taps per leg - heels stay down
Superset between Set 2 and 3 of the pull ups:
10 Russian lunges, per leg, toe of straight leg pointing up
30 Wall hip drives - heels stay down
Following the last set of pull ups:
10 thoracic twists per side - bottom of a squat
30s of weighted static ankle stretch (barbell for both or KB for each side)

2 Rounds not for time, but for form of:
10 Kip swings (big focus on lats pulling)
5 single leg deadlifts in 3 directions, per leg
5 Slow decent Wall squats - an honest 5 seconds down/1 up with a biiiiiig butt squeeze. 
10 GHD Hip extensions. 

Below are some awkward videos of any movements that you may not know. I am sorry:

Negative pull ups
Russian lunges
Wall Toe taps
Wall hip drives
Thoracic twists
Weighted static ankle stretch
Single leg deadlifts

Some of these videos (maybe even all), might be the extended and NOT edited versions. Sorry! I suck at technology. If you need help, then ask a coach. 

WoD - Monday 14th August, 2017

Congratulations to all the bad asses who competed in the Inferno this weekend, Suller, Al, Siânnnn, Sam Kath and Em. You guys did the box proud, what a pleasure to have you sporting our shirt! 

Another congrats to Crusts, who has been working hard all weekend to achieve his CF-L2 trainer status! He travelled far and wide to spend a weekend learning and developing, and is now ready and eager to apply it with you guys as the guinea pigs! Goooood luck! 

 CrossFit Cardiff WoD

Back Rack Walking Lunges

10 - 10 - 10 - 10 - 10

please post loads and drawings of your new glutes to comments...


Lovely job team, PBs flying everywhere and there will soon be sets of firm peaches lunging about the box. 

Coupled with developing solid positions in the squat and addition core and lat strength with our new accessory program which is due to land next Tuesday, your back squats are going to go through the roof. 
Additional strength in the big GO muscles, and better range of motion and neurological pathway to apply them down; how can you go wrong!? 

AND all done so in some sexy new are welcome!!

CrossFit Cardiff Partner WoD

10 Rounds for time, in a You Go, I Go format, of:
10 Calorie Assault Bike
10 Box Over Jumps (Hand can touch the save your faces!)
10 Dumbbell Push Press (50(22.5kg)/35lbs)

Please post times to the whiteboard...

£25 each peeps...

£25 each peeps...

WoD - Thursday 11th August, 2017

The only thing harder than that workout was the maths! Amazing effort tonight team, a pleasure to watch! 

This weekend, a bunch of the crew are competing at the Inferno, and Ash is attending his CrossFit Level 2 so that he can return a super ninja coach, and get you all PBs all over the lucky f**kers!! 

Unfortunately, therefore there will be NO CLASS this Saturday. The gym will be open as per normal, from 10 - 12, but for open gym only! Come in and catch up on a WoD from earlier in the week. 

Tomorrow, is our test prior to the lunging phase...

CrossFit Cardiff WoD

Establish a 1RM Back Squat

ENSURE THAT YOU RECORD YOUR SCORE...but chuck it on the whiteboard too. ;-) 

WoD - Wednesday 9th August, 2017

So that got as painful as I had expected, about as fast asI had expected too. It was definitely a grower! 

Tomorrow, from 5:30 onwards, there will be some folk at the gym filming a little promo video for us. So do your hair, make sure you are looking dapper and enjoy yourself as per normal. 

Tomorrow we hit a challenging little number, start with faster runs and slow them down when you need more recovery for the cheeky triplet. 

CrossFit Cardiff WoD

Within 20mins climb as high in the ascending ladder as possible, of:

Run 200m
1 Bar Muscle Up
2 DB Snatch (50/35lbs)
3 Air Squats

Each round begins with a 200m run, the reps ascend in the following sequence: 

1/2/3, 2/4/6, 3/6/9, 4/8/12...etc. 

Please post completed rounds to comments...

WoD - Tuesday 8th August, 2017

Today we celebrate the birthday of one of the most legendary people on the planet, we are dedicating today's workout to her. 

Woody, you are one of the most incredible human beings I have ever met; unbelievably selfless and humble to a fault. You are the heart of our community and the soul of that gym.

Personally, I owe you so much and will spent the rest of my life attempting to return your generousity. 


CrossFit Cardiff WoD 

For Time:

39 AB Cals

39 GHD Sit ups

39 Deadlifts (100/70kg)

39 Wall Balls (20/14lbs)

39 Double Unders


Monday - 7th August, 2017

I hope you lot had an awesome weekend, watched the games and had a blast. 

Hands up if you can't get over how fast the women did 17.5++?? Kara Webb was sub 8mins; if you haven't seen it...she did the last open workout, with the mens weight, faster than the overwhelming percentage of the men in the open!! It's nuts and I cannot stop thinking about it. 

Anyway. 3 questions that I was asked pretty much every Monday morning for 7 years while in the mob:
1. Did anyone trap? 
2. Did anyone Bag off? (Usually followed by..."stop spinning shit dits're far to rats to bag off!!)
3. Did anyone get arrested? 

To help you out with understanding the above; to figure out what the hell those words are coming out of my mouth in class; or maybe just to give you some easy toilet seat here.

In another, more relevant note, we will be starting an accessory program next week. This program will focus on improving two movements - for an extended period - prior to moving onto another. So that you know from the get go, one of these movement will ALWAYS be the humble, essential and beautiful Air Squat. 
Initially, we shall address the pull up. With both strength development for the strict version of the movement, as well as drills to better effect the gymnastics kip. 
Improving your Air Squat will help you to snatch more weight, bag off more often as well as increase your bank balance. Developing strength in an upper body pulling movement along with the technique for a regular kip will positively affect literally everything else. 
This program will be conducted twice per week, on Tuesday and Thursday, for an 8 week period. Please complete before or after class in order to compliment your workout. They are not designed to be done for time, but rather for athletic prowess.
Video's of movements that you might not know shall be posted to aid in your road to world domination. 
Happy hunting team.  

CrossFit Cardiff WoD

Every 5 mins, for 5 rounds, complete:

30 Cal Row
12 Bar facing burpees
5 Hang Power Cleans (80/60kg)

WoD - Friday 4th August, 2017

The 2017 Reebok CrossFit Games have started and Sam Briggs is leading the women! We are all rooting for you Brigsy, even if you did try to kill us with wall balls and sumo deadlift high pulls 4 years ago!  

Head here to watch it all unfold! 

 CrossFit Cardiff Partner WoD

Run 800m

21 Clean & Jerks  (70/50kg)

Run 400m

21 Clean & Jerks  (70/50kg) 

Run 800m

please post times to comments... 


WoD - Thursday 3rd August, 2017

Yet again, you lot kicked ass tonight. Those asses are going to be cracking walnuts over and over by Christmas!!!  

Tomorroe we get a little gassier... 

 CrossFit Cardiff WoD

12min AMRAP: 


9 KB Swings (32/24kg) 

12 Box Jumps (24/20") 

please post rounds and reps to the whiteboard.... 


The bar is coming along, even with a wobbly saw. There's gonna be some drunken nights up there, Melski has offered to be the permanent barmaid! 

WoD - Wednesday 2nd August 2017

I told you assault bikes suck! Next time you might be careful what you ask for?! ;-)

Straight into a heavy day. We are on a 6-8 week program, lunging to improve your back squat. Get into as many as you can and see how they affect your back squat.

The week after next we shall be testing back squat. Get in and lift heavy, giving yourself something to work off. 

CrossFit Cardiff WoD

Overhead Walking Lunges

8 - 8 - 8 - 8 - 8

As heavy as you can throughout each set. This will be challenging but loads of fun! 

WoD - Tuesday 1st August, 2017

I don't have much to say tonight, apart from...SURPRISE...

"I thought I was going to simultaneously puke, shit myself and pass out...luckily I just puked!"
Ash, July 31st, 2017

CrossFit Cardiff WoD

Each set is a max effort sprint, and is for time:
20/15 Cal Assault Bike
Rest 3mins
20/15 Cal Rower
Rest 3mins

Repeat for 3 rounds...

If you survive, please post times to the whiteboard...

WoD - Monday 31st July, 2017

Welcome to a new week of fitness! I'm sure you're all well rested after Ash tried to kill you on Saturday, and are ready to kick another weeks butt cheeks into the training diary. 

Suller kicks you off with a cheeky triplet...

CrossFit Cardiff WoD 

Within 20mins, complete as many rounds and reps as possible of: 

15 Burpees

10 TTB

5 Deadlifts (80/60kg)

Please post rounds to comments.. 


WoD - Friday 28th July, 2017

In order to get to the games next year, as certified bad ass, Jimi has been following some top level programming. He pounds himself into the ground in the corner with deviating workouts, often at such speed and with such virtuosity of movement, it's hard to catch it on film. Luckily today however, I managed to do just that!
I felt as lucky as Attenborough does, after having just recorded footage of two Macaques shagging! 

CrossFit Cardiff WoD

3 Rounds, each for time of:
20 KB Swings (24/20kg)
15 Burpees
20 Cal Row
15 Burpees
20 KB Swings (24/20kg)
Rest 6mins between rounds 

Please post times to the whiteboard...

WoD - Thursday 26th July, 2017

Well that STOH got heavy fast, really fast! Rockstar efforts everywhere! Lots of folk pushing themselves with regards to weight and Sarah kicking ass at the 7pm class with her new found, slick as you like, double unders! 

Keep up that momentum Sarah, legend! 

CrossFit Cardiff WoD

Within 20mins, complete as many rounds as possible of:

Run 400m
30 Wall Balls (20/14lbs)
20 Sumo Deadlift High Pull (35/25kg)

Please post rounds and reps to the whiteboard...

WoD - Wednesday 27th July 2017

Such a cool effort tonight team. That workout was no time easy, but you all attacked it hard.

Scaling the bar muscle ups like that will only lead you to actually getting them. Technique first and mastery of the fundamentals is what causes you to get really fit! 

CrossFit Cardiff WoD 

3 Rounds for time of: 

75 Double Unders

25 GHD sit ups

10 STOH (90/70kg) 

Please post times to comments...   


Coach Greg Glassman.  

WoD - Tuesday 25th July, 2017

If you haven't seen them, get your assess upstairs to sit those peachy behinds on the new palate sofas. They are bad ass dude to the amazing skills of Sam Price, master of the sowing machine! Man they look good!

Just still be slightly wary of getting splinters, the sanding process is still to be completed.

Thank you Sam, not only do they look legit, but Ash will be spending his days stealing the internet and sleeping on the bad boys!!


CrossFit Cardiff WoD

4 Rounds For time of:

8 Bar Muscle ups

4 Front Rack Walking Lunges (80/60kg)

8 Burpess

4 Front Rack Walking Lunges (80/60kg)

Make the lunges heavy and hard!

Please post times to the whiteboard...