WoD - Friday 20th July, 2018

That F**K it's Friday but rumour has it, its going to be bloody raining! Not to worry, we have a roof! And something else very cool for you...super duper, plush...black cards!! 

Now don't get too excited, these bad boys will not be getting you free - certainly not happy dead chickens - all year, but they do allow the holder to discount at some common establishments, which, are importantly...local, small businesses. NOT huge corporations! 

The launch will be launched, on Saturday. Members will be able to collect their cards their cards and be allowed a special extra discount at one of our favourite meat providers...Got Beef. 
On Saturday only, they have been kind enough to increase the usual 10% off burgers only to 15% off all food all day!! Perfect for your post workout protein loading as trust me...you will need it! 
Get down there on mass!! 

Keep your eyes peeled this weekend for further discount announcements...and please don't all swamp Conroy for your cards! 

CrossFit Cardiff WoD

For time:
Row 1000m
50 Ab mat Sit Ups
40 Overhead Squats (40/30kg)
30 Burpees
20 Pistol Squats
10 Bar Muscle ups

Get your meat craving, salvating butts over to the whiteboard and write your times down please...

WoD - Thursday 19th July, 2018

Abs like slaaaaaaabs!!! Holy butt cheeks that workout hurt! A cheeky little sprint of complex movements, a powerful demonstration of how once you get the hip doing what it should, every.single.thing else falls into place; you even somehow get more money in the bank and are unsurprisingly far more attractive to the opposite or same sex! ;-) BICEP EMOJI! 

I'd love to tell you that we were turning the heat down tomorrow, but nope!!! 

CrossFit Cardiff WoD

For time and load:
Run 1 mile
Within 10 mins: 1 Rep Max Cluster (squat clean thruster)
Run 1 mile

One piece flows immediately into the next, as soon as you return from the run, get that bar moving! 
Get those lightening times and massive loads posted to the whiteboard before you disperse please lovelies! 

WoD - Wednesday 18th July, 2018

It is clear all that Suller is back training, in the morning, getting it done before Finners decides to kick right off!! Now you might think that I know this, only due to his name being on the whiteboard next-door to blazing times; destroying everyone at the gym rather than suffering at the hands of sleep deprivation. But actually, before I've even looked at the whiteboard, I see that f**king cup!! 

CrossFit Cardiff WoD

Each for time, complete: 
1 round:
32 Toes to bar
32 Medicine Ball Cleans (20/14lbs)
Rest 2 mins

2 rounds:
16 Toes to bar
16 Medicine Ball Cleans (20/14lbs)
Rest 4 mins

4 rounds:
8 Toes to bar
8 Medicine Ball Cleans (20/14lbs)

WoD - Tuesday 17th July, 2018

Who doesn't like starting the week with assault bike calorie sprints?? Really...they are bad ass! Especially when you have to pick up a heavy metal kettlebell and swing it over your head straight afterwards. All complaints on a postcard and directed to Conroy please! 
It's all done for a good yet slightly sadistic reason! 

As well as the Bike, Conroy loves DT, and any possible iteration of the workout. So, you can bet an eyebrow that something similar will come your way when he is at the helm...

oooo look...

CrossFit Cardiff WoD

3 Rounds For Time of:
100 Double Unders
21 Deadlift (60/40kg)
15 Hang Power Clean (60/40kg)
9 Shoulder To Overhead (60/40kg)

Get after it hard from the start, and please write your blazing times to the whiteboard...

Captured...the moment right before Conners arrives at a new DT style workout...

WoD - Monday 16th July, 2018

Another weekend done, with more bad ass weather, blazing sun and some extremely questionable training attire. Notebook of fitness smashed you so hard, peoples shorts starting independently falling off!
That used to happen to Hugh Hefner. It's weird, every time he was around a group of females, all of his clothes just would not stay on his body! It must have been a nightmare; courgettes everywhere!! Good for the ladies though, just not for the coaches! ;-) #alwayswearcourtesyshorts #pleasenofroners

If you need clarification on that last hashtag then please just ask. 

Now then, welcome the next batch of legends into the box please, they may come in looking like rabbits in the headlights, but they will leave with smiles! 
Welcome to the party team, it's just like one of Hugh's! ;-) 

CrossFit Cardiff Partner WoD

4 Rounds of:
Within 2 minutes complete:
50/35 Calorie Assault Bike
Remaining time Kettlebell Swings (24/16kg) 
Rest 4 minutes between rounds

WoD - Friday 13th July, 2018

Don't you worry about tomorrow, it may well be Friday the 13th, and Trump may well be in the UK, but that does not matter!! There's absolutely no way that the two are linked! After all, the British public love him really, the protests are just to get the afternoon off work! He's a rockstar, NOT the most annoying human on the planet and would, I'm sure, drop in to the box and smash a workout any day! 

Anyway, come in and pay your respects with a well deserved hero workout...

CrossFit Cardiff WoD

'Nate'

Complete as many rounds in twenty minutes as you can of:
2 Muscle ups
4 Handstand Push ups
8 Kettlebell swings (32/24kg)

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.

Post rounds completed the whiteboard...

WoD - Thursday 12th July, 2018

Over the hump and running quickly down the hill into the weekend! Who's out on the smash? Course you're not...you're going to go the bed early so that you can wake up and train?! Who can do both? I reckon you can, it may hurt, but if you drink enough the night before, you won't even remember it! ;-) 

CrossFit Cardiff Partner WoD

Within 15 minutes, and as a pair, complete as many rounds and reps as possible of:
5m Dumbbell Lunge (50/35lbs)
5 Dumbbell Squats (50/35lbs)
30 Double Unders
5m Dumbbell Lunge (50/35lbs)
5 Dumbbell Squats (50/35lbs)

These are you go, I go rounds, with two dumbbells held anyhow. 

Please write total rounds to the whiteboard...

WoD - Wednesday 11th July, 2018

I've been moving house, sorry! But, i'm nearly there, and so if you lovely buggers wish to come over and have a snoop, coffee, whatever, then let me know. 

Ps. When the oven pride instructions suggest that you wear long gloves...WEAR long gloves!! 

CrossFit Cardiff WoD

With a 20 minute running clock first perform:
A 10 min EMOM of:
2 Touch And Go Power Snatch
1 Overhead Squat...
Remaining time find 1 Rep Max Squat Snatch

Please work up in load throughout and write your scores to the whiteboard once done...

When you have no vase but f**king cool friends!

WoD - Tuesday 10th July, 2018

What a weekend! In order to do it justice I had to sit and wait, reflecting on the performances not just on the sand, but back in the caravan. 
Both teams battled hard, and to the very end, affording them the ability to hold their heads high with pride. 
A massive shout out initially to Kath Shafer, as you guys are likely to already know, Kath battled significant adversity during a swim and a paddle board event. Having only ever swam 25m in a pool, the thought of having to swim 600m, in open water and while already fatigued, could have been cause to alarm. Kath, like a stone faced, steely eyed dealer of death, blasted through as if there was nothing new! However, there is no way that she would've felt as safe if it hadn't have been for her team and our wonderful support crew. 
Multiple teams commented on how "well oiled" our machine was. From Sam Price's F1 like driving skills to Jimi (AKA The BBQ King), Ben, Woody, Rach, Mel and Mel, and Daisy for devoting and assisting in the mammoth task of keeping us well fed and watered. Beth's dedication to ensuring that the banging tunes pumped hard all weekend, kept morale sky high! Conroy, you'll all be surprised to hear had the organisational skills of a Colonel commanding a unit attack on a particularly witty enemy, in fact coupled with Ash and his forward thinking, ready for any and every eventuality, we were unbeatable. 
Without a shadow of a doubt however, there was one special person, the glue keeping us all together and the voice making reversing seamless!! 
Hannah though, the one that started everything, and made it happen, has been thanked by all, multiple times, and so she should! What a star, and what an event! 

GET YOURSELVES SIGNED UP NEXT YEAR!! You will not regret it! 

CrossFit Cardiff WoD

For time
21 - 15 - 9
Assault Bike Calories
Burpees
Box over Jumps (24/20")

Sprint through these reps, potentially vomit, and please write your times to the whiteboard...

Blue steel and beach ready! 

WoD - Monday 9th July, 2018

On this day, 19 years ago, I graduated the Commando Training Centre as a 16 year old Marine...and on my dad's birthday. What happened from that day forward would, in a round about way largely bias what eventually and unfortunately happens to you within your 60min windows. 
Through various methods at 45 Commando, all meant for "character" development the sadistic person I am today was born. Sergeant Gillchrist, Corporal Jim Miles, Lance Corporal Shane Williams, Marine Dunx Forbes, Locky, Fen, Potsy, Cakesy, Kev Willet and Al Baxter all say...you're welcome! 

Please club together to congratulate the legends of your gym who battled hang overs (both meat and alcoholic) to kick ass for the entire weekend on a sunny and sandy beach! A super cool bunch of folk who you will all be proud to know, represented the box with the true spirit that it develops and upholds: respect, unselfishness, cheerfulness in the face of adversity and determination. 

CrossFit Cardiff WoD

5 Rounds for time of:
7 Clean & Jerks (75/50kg)
21 Wall Balls (20/14lbs)

Fast, dirty and unbroken. Those are your goals. Please post your times to the whiteboard....

WoD - Friday 6th July, 2018

This weekend, a bunch of the coaches, pretty much all of them, are travelling south to battle it out on the beaches of Tribal Clash. We will be removing sand from our various bits for weeks to come, maybe longer for Mel! 

Therefore, two budding L1 trainers, Mikey (Legend, 5th emergency service) B and Luke (I love a squat) Watson will be kicking your asses through tomorrow's workout. DON'T cherry pick, and DO NOT give them any shit...well just not stacks! 

Over the weekend we will just have open gym. Timings are below:

Saturday: 10:00 - 12:00
Sunday: 10:00 - 12:00

Enjoy your sunny weekends please team. Right after you have kicked your own ass on a couple of repeats...

CrossFit Cardiff WoD

5 Rounds, each for time:
Run 800m
Rest 2 mins between attempts 

The goal is for fast but consistent times. Pace from the start. Write scores to the whiteboard please...

WoD - Thursday 5th July, 2018

Now then, wasn't that a sweaty mess?! Who would've thought that 105 burpees could cause such a state?! 
As I said to the kick ass 09:30 class, it's Suller's week so you have him to blame. Go easy on the dude though, because soon enough he is due to be a dad. And I genuinely struggle to think of a person who is more ready and better suited for the task! That little one will not be a CrossFit Games champion one day (the year 2043, I'm gonna put a Paul McKenner on it at the local Ladbrooks), but be a humble, selfless and unconditionally generous legend while collecting his medal...just like his Dad! He just might have some trouble keeping his heels down! 

Show your love for a legit trainer, I guarantee his short absence will be missed! If someone could please leave the South Africa mug, in random places about the gym, on a daily basis that would be great! 

CrossFit Cardiff WoD

Within 20 minutes complete as many rounds and reps as possible of:
4 Handstand Push Ups
8 Toes To Bar
16 Air Squats

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

He leaves that f**king thing literally anywhere!! 

WoD - Wednesday 4th July, 2018

Who picked up more than they ever have, not just once, but for three reps? A bunch of you guys I reckon! Those butts don't lie, but are merely a consequence of getting way fitter and stronger, just like you guys are! Just imagine what you would have lifted had you been outside in the sun, covering in bronzing oil and wearing oakleys, with your thumbs taped! Man! 

Now, everyone just loves to deadlift heavy, slap each other on the ass and drink protein shakes, but who truly enjoys taking themselves to that dire place...where you question just what the f**k you are doing!?! Yep...me, I love it! 

CrossFit Cardiff WoD

5 Rounds for time of:
21 Burpees
15 Hang Power Cleans (60/40kg)
9 Assault Bike Calories

Please write your blistering times to the whiteboard...

Sooooooo Dreamy! 

WoD - Tuesday 3rd July, 2018

Pin's messed up already?! But it's only Monday! Sorry team. However, seeing as today was as hot as hell (A-Mazing by the way), then tonight you will be able to get that blood pumping back to those so desperately needed muscles, and wake feeling fresh and ready to rock! 

Just in time to switch gears a little bit and pick up some heavy sh*t! 

Now, just some house keeping for you lovely lot. This Saturday, the team are away kicking butt at Tribal clash, meaning that the gym will be open, but only for non coached open gym. 
However, I'm sure a few budding fitness fanatics will be clumping together in order to thrash themselves and I am more than willing to program a workout that will allow you to do just that. 

Anyway, back to the Suller initiated carnage...

CrossFit Cardiff WoD

Deadlift
3 - 3 - 3 - 3 - 3

Once you have all lifted some heavy assed tin, please scribe your scores to the whiteboard (PBs in red please)!

The resemblance is uncanny! 

WoD - Monday 2nd July, 2018

I hope you had a fun filled weekend of resting those tired legs! Suller is programming this week, and you might well need them! What you definitely will need are rested abs and freshly filed hands. Get rid of those calluses as you know...Suller just loves a Toes To Bar. 

Before that though, get in some pulling practice. 

CrossFit Cardiff WoD

Partner Frantasy land

For Time:
21 - 15 - 9 of
Thrusters (40/30kg)
Pull ups

Straight into 15 - 12 - 9 reps of:
Thrusters (50/35kg)
Chest To Bar Pull Ups

Straight into 12 - 9 - 6 reps of:
Thrusters (60/40kg)
Bar Muscle Ups

WoD - Friday 29th June, 2018

So, the word on the street is that your legs are all a little sore? Whaaaaaaat?! No way, you guys are bad asses! Witnessed through the powerful evidence of the sprinting up and down the gym floor on your f**king HANDS!!! 

Man, wherever you are right now, is there anyone else in the room who goes to a gym where the workout asks you to walk across the gym on your hands. Or are they all crying miserably into their protein shakes at the thought of another set of 8 - 12 (the hypertrophic phase yo) reps of bicep curls; right before they resist the urge to punch themselves right in their own genitalia while maintaining their heart rate in the "fat burning zone" on the cross-trainer!

...F**K THAT!! Let's just smash ourselves on the assault bikes instead!! 

CrossFit Cardiff WoD

4 Rounds each for time:
20/15 Calories Assault Bike
5 Thrusters (80/60kg)

Rest for 4 minutes between rounds

Scrap your beautiful butts up from the wonderfully clean gym floor and scribe 4 individual times to the whiteboard please...

WoD - Thursday 28th June, 2018

That is a win!! Even if you guys have bruised bits: knees, elbows, shoulders, shins, butts and maybe even...the face (although I'm definitely not keen on a messed up face)...but at least no one died!! Cracking job! It means we can walk on our hands again!! 

Now then. Are you ready for your lungs to bleed?? 

CrossFit Cardiff WoD

Every 2minutes, for 5 Rounds:
20 Burpees
15 GHD sit ups
Max rep Double Unders*
No rest between rounds, as soon as the two minutes rolls around, begin your next rounds of burpees. 

*Continue a running count for all five rounds....please post one number to the whiteboard at the end...

WoD - Wednesday 27th June, 2018

So anyone still sore from Monday? As stated, I am mildly apologetic for putting you through it, but once the pain goes, you will have a set of buns to be proud of! For sure! 

The sun is out and pumping, and it feels so fracking good...until you get a whiff of Ash post lunge! Unless of course, he sprays himself to death with Lynx! Then, all you get is the effect!! 
Once its in, you ladies are screwed!! 

Now tomorrow I am introducing something cool, it will be a challenge, but trust me..fun!

CrossFit Cardiff WoD

Teams of 3 will complete as many rounds and reps as possible within 10mins of:
6 Power Cleans (100/70kg)
6m Handstand Walk
12 Pull ups

The workout should be split as needed, one team mate per round is to perform the HSW.

Anyone recognise that handsome guy in the banner picture?? Yep...it's Rich Froning! 

Posting your rounds to the whiteboard is the only way that the world will know that you are still alive, so please do so!  

WoD - Tuesday 26th June, 2018

I am only vaguely sorry for that, and because even though I'm sure it hurt pretty badly...it will have done you oodles of good! You might not be able to see that now, but one day soon, you will. 

From now on in however, the week will be easy! Surely nothing can be as bad as that...right? 

Back under the bar tomorrow, from lots of reps to a few. Few but heavy. Get that ass pumped and ready for the weekend! 

CrossFit Cardiff WoD

Back Rack Walking lunge*
8 - 8 - 8 - 8

*The goal with these sets is to build from around 60 to 70% of 1RM back squat throughout. 

Please write your numbers up on the whiteboard...

WoD - Monday 25th June, 2018

Welcome to another week legends! I hear the weather was kick ass all weekend, I bet there have been a couple of screeches in showers all over the place. I just hope that none of you have burnt your eyelids; not cool! 

News report for you guys, a few of the #ladsladslads attempted a pancake challenge over the weekend. Now Al "I'm the pancake eating king, in fact, I could eat pancakes for every meal, for the rest of my life (self-proclaimed) Conners Conroy has been looking forward to this for a very long time. He regularly stalked the cafe on social media in the build up to said challenge and was reported to say while driving to his long awaited carb loading session; "I don't want 7 pancakes #lads, I NEED 7 pancakes!!" 
Conroy began, confidently, attacking his pile like a Royal Marine would his unsuspecting enemy; plenty of smoke and straight up the middle! Some might have even described him as being a little blasé!
However, something was off, from the start he didn't feel right?! Maybe he his shorts were slightly too tight, it could've been the long drive to said venue, his new yet extremely smart side parting, or potentially he had had way too much fun in the sun at the 11am CrossFit Cardiff class?! Whatever it was, he did not feel good! Beads of sweat began forming on his brow, the pancakes didn't seem to be moving, and the vision of a dry heaving, clammy ginger opposite was too much! Conners tapped! Humble and respectful as always in defeat, Conroy exclaimed..."I'm never coming back here again!" 

Of course, this whole event would've been far less awkward had he not publicly taunted Hannah's Cafe on social media...

😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬

It's okay though, not to worry...he didn't have a CrossFit Cardiff t-shirt on and the rest of the men finished! 

Anyway, enough of that Tom Foolery, back to the week.
Now this workout has some history. It was a collaboration between myself and Sam Briggs (google her) when she visited the box a looooooong ass time ago. Now absolutely no one, while doing this workout thought they were going to die. In fact they all had a massive amount of fun and Brigsy and I never once had to do SDHPs for anyone! 
You're going to love it! 

CrossFit Cardiff WoD

'Brigsy'
For time:
150 Wall Ball Shots (20/14lbs)
Every minute, on the minute:
10 Sumo Deadlift High Pull (35/25kg)
Run 1 Mile*

*Run once the last Wall Ball has been completed. Begin the workout with Sumo Deadlift High Pulls. Sorry not sorry. 

Please, once you have turned around at the 1/2 mile point, and NOT just buggered off home, run back and note the time you are about to write on the whiteboard...if you are old and bold enough to have remembered this workout, tell us!