WoD - Monday 22nd October, 2018

WoD - Monday 22nd October, 2018

I’m not sure whether you lovely lot full comprehend my constant, seemingly random rambling, specifically on Monday’s workout posts. When asking you all the open ended question of…
”who got drunk this weekend?”
”who got arrested?”
…well, here’s why…

Every Monday morning at a Commando unit, each fighting company (around 90 Marines) muster on parade at zero eight hundred hours (8am), in uniform - the only day of the week. Once assembled, as smart as a guard, just twice as hard, the beautifully coloured and coveted green beret almost glowing in the Scottish sunshine, the Company OC (Officer Commanding) addresses his men…
”Good morning chaps (officer speak), how is everyone (silence)? Hung over then I take it.” “Okay, I want to see a show of hands…”

“Who got drunk?”
90 Marines raise their hands

“Who got arrested?”
45 Marines raise their hands

“Who got laid?”
One Marine raises his hand!

“Locky…you got laid? With that ginormous alien head!! Get f**ked…your new name is now Alien Heed!” “Those arrested, form a queue outside my office!”

CrossFit Cardiff WoD

For time:
21 - 15 - 9
Box step overs 24/20” (50/35lb) dumbbells
Ab mat sit ups 
Handstand Push Ups

Please write completed times and answers of the above questions to the whiteboard…

 In the week…

In the week…

 On the weekend

On the weekend

WoD - Friday 19th October, 2018

WoD - Friday 19th October, 2018

I would just like to apologise on behalf of your legs and butts. If they feel anything like mine then you too will be requiring to make stupid noises every time you stand up, sit down, bend over…to pick up the soap you’ve dropped…shame or climb the stairs.

Lets lunge like that until the pain goes away and then test how much we can squat!

I bet you aren’t thinking about your butts now though hey…just your arms?!

Hands up who loves dumbbell snatch…
Hands up who after 100 pull ups no longer loves a dumbbell snatch…

CrossFit Cardiff WoD

For time:
30 Deadlift (100/70kg)
30 Handstand Push Ups
20 Deadlift (120/85kg)
20 Deficit Handstand Push Ups
10 Deadlift(140/100kg)
10m Handstand Walk

Please write completed times to the whiteboard…


WoD - Thursday 18th October, 2018

WoD - Thursday 18th October, 2018

I don’t quite know how to tell you all this but…Aris has learnt how to pace.
Uncharacteristically, following the workout, he was back on his feet only a few short minutes after finishing. Rather than looking like his usual see through, ghost like self, as we have become so accustomed too when the assault bikes have been dragged out, he actually appeared composed; almost together. As if maybe he could go again.
Not only did he look okay, but he actually finished the workout!! Quiet impressive. He has firmly grown away from performing 25 Cals in 15 seconds and then lying on the ground for the remainder of the 12 min cap.
Today truly is a sad day!

CrossFit Cardiff WoD

For Time:
100 Pull ups
80 Alternating Dumbbell Snatch (50/35lbs)
60 GHD Sit Ups
40 Box Over Jumps (24/20”)
20 Calorie Row

Please kiss your biceps and write your times of the board…


WoD - Wednesday 17th October, 2018

WoD - Wednesday 17th October, 2018

That was just right tonight team, what I saw anyway. The lunges weren’t intended to be so heavy that they controlled you, it was meant to be the other way around. Make sure, you know your loads, this will become a staple and we will build strength in a variety of differing reps, sets and positions. Those glutes won’t know what’s hit them…and neither will the walnuts, gently roasted on the fire on Christmas day!

Tomorrow is a little different. It will hurt as much, but be a wildly different kind of hurt, you are going to love it…

CrossFit Cardiff WoD

3 Rounds for time:
25 Calorie Assault Bike
20 Power Cleans (40/30kg)
15 Thrusters (40/30kg)

Rest, breathe and relax…now write your times up on the board…


WoD - Tuesday 16th October, 2018

WoD - Tuesday 16th October, 2018

So, proof…partner workouts are not “easier” than individual ones. Sometimes they are but…today was not one of those days! And, unfortunately, I have a special feeling that this workout is going to be setting the bar for the week to come.

Anyhow, soon enough, more info regarding the greatest party on the planet…the CrossFit Cardiff Xmas Do 2018 will be released. All you have to do, is make sure you do NOT miss it! Those that do, will be crying into their warm, flat and disgusting beer on their unimaginably boring office parties, wondering just what is going on down the road at Tiny Rebel…

December 21st…do not F**K it up!

On an entirely different note, get yourselves signed into youtube and subscribe to Mark Omrod, a former Royal Marine, hero and massive inspiration. He is currently applying final preparation for the Invictus Games, this weekend in Sydney. Trained through CrossFit, he is an utter legend…

CrossFit Cardiff WoD

For the highest load that technique* will allow:
12 - 12 - 12 - 12
Back Rack Walking Lunges

*the coaching staff has been briefed hard to ensure that these reps are performed correctly. Allowing us to program repeating sessions and developing some kick ass strength via increasing volume and unflinchingly good movement…

Please write your bum wobblingly ginormous loads to the whiteboard…

Mark Omrod.jpg

WoD - Monday 15th October, 2018

WoD - Monday 15th October, 2018

Hey campers, I hope the weekend was kind to you. Full of fun, fitness and frolicking, beer and gin, but no dealings with the Police! ;-)

This week we welcome yet another bunch of legends, fresh from their foundations course, bright eyed and bushy tailed, ready to jump on in to the big and scary world of classes! Luckily, you old sweats, those who have a few scuffs on your nanos, will be ready and waiting to help them look a little less nervous.
Get chalky, get sweaty and ready to dish out some hugs.

Welcome to the party team, you are going to love it.

CrossFit Cardiff Partner WoD

Complete as many rounds as possible in 20mins of:
Run 100m
20 Kettlebell Swings (32/24kg)
Run 100m
20 Burpess

This is to be completed with a partner. Each run is to be alternated between athletes, all other work can be split however. 

Please write completed rounds to the whiteboard…


WoD - Friday 12th October, 2018

WoD - Friday 12th October, 2018

I hope you all got your bench on, maybe cracked a few drop sets before some max effort press ups so that you were pumped to the max before hitting the Philly for Medics night for some cheap added fish bowls!
Or was that what happened a few years ago, and now a days, it’s netflix and fall asleep?

Well anyway, just in case you need a real pump, we have one in store…

CrossFit Cardiff WoD

Within 20 minutes, get as far as possible in the ascending rep scheme of:
2 - 4 - 6 - 8 - 10etc
Squat cleans (40/30kg)
Bar muscle ups
Run 200m at the start of each round 
*The load of the barbell is to increase by 10kg per completed round

Please write scores to the whiteboard…


WoD - Thursday 11th October, 2018

WoD - Thursday 11th October, 2018

Who’d have thought it was October hey? Nuts! If we all try really hard, I reckon we can convince the weather gods to leave us the f**k alone throughout the winter! Maybe, maybe not!

Ash loves a good bench! In fact, he spends nearly all of his spare time asleep, but…when he is awake he Benches. And does bicep curls, all while staring directly into the eyes of a blow up picture of me; a thoughtful present from his mother!
All of course in an effort to convert those small acorns that he has as biceps into, well, biceps. Maybe one day when he grows up he will have a set of guns that need locking up in the armoury at night. But until then, he will bicep curl!

CrossFit Cardiff WoD

5 - 4 - 3 - 2 - 1
Bench Press

The intention is to establish a max load for each set. Make it burn!


WoD - Wednesday 10th October, 2018

WoD - Wednesday 10th October, 2018

All that and he didn’t even show up. Thats okay, I get it and just love a good cherry myself. I mean you can do lots with them hey?! Bake cakes, chuck them in a crumble, or…avoid disgusting workouts that you just don’t want to do by picking them! ;-)

Not to worry though, Aris rocked up and did not disappoint. In fact, he has clearly gained the title of the Drop Off King. Swooping in and effortlessly stealing the title from Nick - not even present to defend himself - by the condition caused by ALL the effort in round one of the workout.
Certainly going from 24 burpees in round one, to 9 CALORIES in round two is very impressive!

CrossFit Cardiff WoD

Complete as many reps as possible in 5 mins of:
10 Wall balls (20/14lbs)
5 Sumo Deadlift Hight Pull (60/40kg)
Rest 5 mins
Complete as many reps as possible in 5 mins of:
10 Shoulder To Overhead (40/30kg)
50 Double unders

Please write each AMRAP’s completed scores to the whiteboard…


WoD - Tuesday 9th October, 2018

WoD - Tuesday 9th October, 2018

Now even though this abuse will officially stem from last week’s “assault,” I can’t really see how tonight will be (I am writing this pre, yet you are reading it post) any different at all.

My prediction will be that Nick may well gain a significant amount of burpees in round one, and possibly not actually be able to complete rounds four or five.
I even took the liberty, last week, of taking a couple of pictures of Nick, post workout. Which, has really all I need for any class involving those amazing machines.

Nick, please comment below and tell me that I was wrong…I can tell the future!

If I haven’t confused the living hell out of you then I will be mighty impressed. Back to the present…

CrossFit Cardiff WoD

In teams of 3 and for time:
15 rounds:
10 Handstand Push Ups
10 Toes To Bar
20/15 Calorie row

These are you go, I go rounds.

Please write completed times and inventive team names to the whiteboard…


WoD - Monday 8th October, 2018

WoD - Monday 8th October, 2018

So then team, who got drunk, arrested…”lucky?” ;-) Answers to comments…I know at least one person who was smashed, and he just loves to show off about it.

What better way to get over a weekend of drunken fear and the pain of a hang over? Partake in a week of programming designed by the Ginger Ninja…Ashwell. And, you are just going to LOVE the first instalment…

CrossFit Cardiff WoD

5 Rounds of, within 90s complete: 
25/17 Calorie Assault Bike
Max burpees
Rest 4:30 between rounds

If you aren’t outside vomiting, then please record your total burpees per round to the whiteboard…


WoD - Friday 5th October, 2018

WoD - Friday 5th October, 2018

Swingers parties are I’m sure extremely exciting and just the most amount of fun possible on a Saturday night. Now, having stated “I’m sure” should allude to the fact that I have never actually been involved in one, something that I am proud of! Although I am entirely keen on ticking off as many experiences throughout life as humanly possible, this seems to be a little much!

For the even more uninitiated and so I am led to believe, party goers will deposit their keys into a bowl at the beginning of he night, get rat arsed drunk (or not - depending on who is in attendance), prior to choosing a different set affording the temporary owner to drive home in a different car, to a different house, and most importantly…a different woman!

CrossFit Cardiff is NOT a swingers party…so give Louisa’s keys back!!!

Do it now before it gets out of control, now would be funny, and everyone will believe that it was an “innocent” mistake…next week will be just weird!

You know who you are!

CrossFit Cardiff WoD

Complete all reps for time:
30 Box Jump Over (20)
10m Handstand Walk
20 Box Jump Over (24)
10m Handstand Walk
10 Box Jump Over (30)
10m Handstand Walk
20 Box Jump Over (24)
10m Handstand Walk
30 Box Jump Over (20”)

Please write completed times to comments…

Swingers party.jpg

WoD - Thursday 4th October, 2018

WoD - Thursday 4th October, 2018

The hunt is on…where the f**k are Louisa’s keys?!?! Who the hell has them?! Come on you weirdo’s, stop running around your bedrooms with her knickers on your head…give them back! She needs to get clothes for work, wash her bits and get the keys to car so that she can drive to work!!! You’ve had your fun…stop it!

CrossFit Cardiff WoD

4 Rounds for max distance:
Within 2mins:
30/20 Cal ASS Bike
Remaining time accumulate max distance (5m blocks);
Dumbbell Front Rack Lunge 2x50/35lbs)
Rest 6 mins


WoD - Wednesday 3rd October, 2018

WoD - Wednesday 3rd October, 2018


Following a mammoth coin count last night, I can officially confirm that we have topped the £4000 raised mark. Not too shabby I think you will all agree. And, with donations still coming in, as well as the addition of t-shirt sales, I am hoping that we finish closer to £5000 than 4000. Keep everything crossed.

Well we are firmly back into it. I think even the coaching staff are going to dabble with some training tomorrow. Let’s hope they survive. The charge to the Halloween throw down has begun, and soon after that you will find the Xmas party! Details are soon to follow, but…you are not going to want to miss it!

CrossFit Cardiff WoD

A Within 10m establish a 1 Rep Max Clean

B Hang Squat Clean
2 - 2 - 2*

Use 80% of the load achieved in part A

Please record loads for each section to the whiteboard…


WoD - Tuesday 2nd October, 2018

WoD - Tuesday 2nd October, 2018

Now that the dust has settled a little I will comment minimally on the weekend. Minimally only because my knuckles are swollen enough to cause typing to be annoyingly painful.

Speaking of swollen knuckles, you warriors are going to be proudly sporting your battle scars about the gym today, and if not (due to a well earned rest day) then maybe at work if you had to go, or your favourite coffee shop if you didn’t! Either way, I hope you told as many people as you could that you got them by partaking in a hugely successful and awesomely cool event!
But, don’t forget that it wasn’t just Saturday…the whole month was a build up to that day. Ensuring that when we began, we were already sore. I can promise you now, when I got home yesterday, I felt just like I did many years ago upon completion of the Commando Phase of Royal Marines training; f**ked! It was perfect.

Not quite as perfect though, as that last rep. Rep 633, in complete silence and to be able to do so in front of you all, was truly something that will be remembered for years to come.

The pot is up to £3494, more than tripling the intended target and will reach over £4000 once the donations have been counted and the money from t-shirt sales has been transferred. In fact, it may well be closer to £5000. What an achievement, I couldn’t be more proud of you all.

It was just an awesome month!

CrossFit Cardiff WoD

For time:
9 Squat Snatch (60/40kg)
15 Power Snatch (50/35kg)
21 Overhead Squat (40/30kg)
150 Double Unders
21 Overhead Squat (40/30kg)
15 Power Snatch (50/35kg)
9 Squat Snatch (60/40kg)

Please post times to the whiteboard…


WoD - Monda 1st October, 2018

WoD - Monda 1st October, 2018

It is going to take me a minute to reflect on that, I am genuinely struggling for words!

It was perfect!

All I can speak of at the minute is the last rep, in silence, with utter selflessness from the wonderful coaches, and in front of such an amazingly support group of people.
The whole month led up to that one rep, the respect paid to those who made the ultimate sacrifice was just right.

Thank you to all who came to support, who donated to help raise over £3000 and who came to perform any of the brutal workouts programmed throughout the month of September. It meant a huge amount to me and the team, we couldn't have done it without you.

CrossFit Cardiff WoD

5 Rounds For Time:
Run 200m
25 Press Ups
25 Sumo Deadlift High Pull (35/25kg)

Please write times to the whiteboard…


WoD - Saturday 29th September, 2018

WoD - Saturday 29th September, 2018

Finally, the day is upon us...633.

Throughout the month of September, we have dedicated each workout to a Royal Marine who, has paid the ultimate sacrifice. Each workout has been a true test, in their own way, and by design. Yet, everything has been building to this day. Each of us are sore, fatigued and likely in need of a solid day off, instead we are ready to respect not just Royal Marines, but each British serviceman and woman who have lost their lives in the recent Iraq and Afghan campaigns.

Please come down and support, from 11am - 11am…we will certainly need it!

Follow the link below to our just giving page and please, help us raise money for those who desperately deserve it….

The Story

See you on the other side…


With an Oppo and within 24 Hours, complete six hundred and thirty three Clean and Jerks
At average bodyweight

This workout is bigger than any of us, it really has little to do reps or loads or times or pain; but is to celebrate the lives of those who have given theirs for us.
We rest at home in comfort and safety, while others, to this day and at this very second, put themselves in harms way to protect our country from terror.
They are selfless, they are humble, they don’t want praise or thanks. They have courage and determination, are cheerful in the face of adversity and they are…heroes!

We will respect them and we will never forget them. May they rest in peace.

WoD - Friday 28th September, 2018

WoD - Friday 28th September, 2018

Sergeant Steven William Darbyshire from 40 Commando Royal Marines, serving as part of Combined Force Sangin, was killed in Afghanistan on Wednesday 23 June 2010.

Sergeant Darbyshire was killed by small arms fire during a firefight with insurgent forces whilst on a security patrol in the Sangin district of Helmand province.

Sergeant Steven William ‘Darbs’ Darbyshire was 35 years old. He was born in Wigan, and it was there that he lived with his partner Kate and their two young sons Ryan and Callum.

He was a great fan of sports, particularly football and golf, but especially rugby; earlier in his career he represented the Corps as a rugby league player.

Joining the Royal Marines in 1996 and was drafted to 40 Commando on completion of his training. This first draft saw him serve on an operational tour in Northern Ireland before choosing to specialise in the Heavy Weapons (Air Defence) branch.

Serving with the Air Defence Troop he deployed to Iraq in 2002 on Operation TELIC. He was selected for promotion, passing his Junior Command Course in 2003, and subsequently promoted to Corporal.

In 2007 he deployed to Afghanistan with 45 Commando on Operation HERRICK 5. As an experienced Corporal, a Senior Command Course quickly followed his tour of Afghanistan and he was promoted to Sergeant in 2008.

Rejoining 40 Commando in September 2009 he was initially employed as the Provost Sergeant, before becoming a Rifle Troop Sergeant within Alpha Company. Completing Mission Specific Training for a further operational tour to Afghanistan, he deployed in April 2010 to Sangin with Alpha Company, where he was based at Patrol Base Almas.

Alpha Company has been conducting daily reassurance and security patrols with Afghan National Security Forces to protect the local Afghans around Patrol Base Almas in the Sangin district of Helmand province.

They have improved the lives of hundreds of ordinary Afghans by providing a security bubble which has increased their freedom of movement, led to wider governance in the area and has encouraged economic development

During a joint patrol with the Afghan National Army, on the morning of 23 June, Alpha Company was conducting a reassurance patrol for the local nationals in Sangin. At approximately 07:34hrs local time, as the patrol was returning to Base Almas, they came under small arms fire attack from insurgent forces. Sergeant Darbyshire was struck during the firefight and was fatally wounded in the incident.

Steven Darbyshire leaves behind his partner Kate and their two young sons Ryan and Callum.

May he rest in peace, fall out Royal.

Steven Darbyshire.jpg

Steven Darbyshire
For Time:
73 Power Snatch (35/25kg)
400m Run

Write completed times to the whiteboard…

WoD - Thursday 27th September, 2018

WoD - Thursday 27th September, 2018

Corporal Walker was killed in an explosion that happened near Patrol Base Almas, in Sangin, Helmand province.

He was conducting a joint foot patrol with the Afghan National Army to reassure and improve the security for the local population in the area when the incident took place.

Corporal Stephen Walker RM was born in Lisburn, Northern Ireland on 5 April 1968. He lived in Exmouth with his wife, Leona, and their daughter, Greer, and was also a proud father to his son, Samuel.

He originally joined the Royal Navy on 19 May 1986, qualifying as a cook and serving at HMS Raleigh, HMS Cochrane and on board HMS Cleopatra.

He subsequently transferred to the Royal Marines, entering Recruit Training at the Commando Training Centre Royal Marines on 12 March 1990, passing for duty on 7 November 1990. During his 20 year career he served across the broad spectrum of Royal Marine Units including; Fleet Protection Group Royal Marines, 40 and 45 Commando Royal Marines and the Commando Training Centre Royal Marines as a Recruit Troop Instructor.

He had a widespread background of instructional expertise in areas such as Mortars, Platoon Weapons and Jungle Warfare. He also had considerable operational experience in theatres such as Northern Ireland, southern Turkey and northern Iraq and, most recently, Afghanistan. In 2005, he excelled in his Junior Command Training at the Commando Training Centre Royal Marines, placing in the top three students on his course.

This much deserved promotion gave him the opportunity to pass on his wealth of knowledge and experience to his young marines, something for which he felt extremely passionate about.

Joining 40 Commando Royal Marines in July 2009, he immediately conducted Mission Specific Training for deployment to Afghanistan.

In April 2010, he deployed with Alpha Company, 40 Commando to Op HERRICK 12, employed as a Section Commander based out of Patrol Base ALMAS. His Company had been responsible for providing security, thereby increasing their freedom of movement, to the people of Sangin during his time in Afghanistan.

On the morning of Friday 21 May 2010, Alpha Company was conducting a reassurance patrol, alongside the Afghanistan National Army, near Patrol Base ALMAS. At approximately 0850 hours local time, north of the Patrol Base an explosion occurred. Tragically Corporal Walker was killed in action as a result of the blast.

Moments prior to the explosion, Corporal Walker was heard to say ‘If anything goes off now my wife will never forgive me', tragically demonstrating the famous Commando quality: cheerfulness in the face of adversity.

May he rest in peace, fall out Royal.

Corporal Stephen Walker.jpg

Stephen Walker
5 Rounds For Time of:
21 Toes To Bar
5 Front Squats (100/70kg)

Please write completed times to comments…

WoD - Wednesday 26th September, 2018

WoD - Wednesday 26th September, 2018

Marine Jonathan Wigley of Zulu Company, 45 Commando Royal Marines, died as a result of injuries sustained on Tuesday 5 December 2006, in southern Helmand, Afghanistan, of injuries sustained while on an Afghan and UK Task Force force operation on the outskirts of the village of Garmsir. The patrol was attempting to dislodge Taliban forces who had been responsible for attacks on the town in recent days.

Marine Wigley was killed in a “blue on blue” or friendly fire incident, ruled by a coroner to have been caused by human error.

Marine Wigley, 21, was engaged in a gun battle with the Taliban in Helmand province when he was hit by gunfire from an American F18 aircraft as he lay in a ditch. He died almost instantly from severe chest wounds.

The coroner said the American jet mistook members of Zulu Company, 45 Commando Royal Marines for insurgent forces, which were situated 430 metres (1,400ft) away. Their positions, near a strip of trees and Taliban compounds, were very similar, he told the inquest.

He said: "Pilot One misidentified the target, in part due to similarities in the tree lines and their proximity to building complexes, and in part due to human factors."

The coroner added that the process of strafing ground targets from a low-flying, fast-moving aircraft was very complex.

The inquest had heard evidence from the American investigation into the death, which described how the pilot made the mistake.

Jonathan Wigley was born in Melton Mowbray, Leicestershire, on 5 July 1985, and joined the Royal Marines in 2002, aged 17. After passing out of training in early 2004, he went direct to 45 Commando Royal Marines.

Before deploying to Afghanistan, Marine Wigley had served in Northern Ireland and with the Fleet Protection Group Royal Marines before attempting selection for 45 Commando’s Reconnaissance Troop. He excelled in this, showing immense determination and tenacity to pass the course despite sustaining a broken foot during the selection process. Throughout his service, Marine Wigley’s soldiering skills were of the highest standard.

A keen outdoor enthusiast, Marine Wigley particularly enjoyed hill walking and climbing. Prior to joining the Royal Marines he had been a competitive gymnast, already well-used to the frequent and hard training that he so evidently enjoyed in the Royal Marines. He approached everything he did with impressive dedication, not least his motorcycle test. His bike was his pride and joy as he commuted to and from Arbroath with his friends.

He was a fantastic character to be around and extremely popular among those with whom he served. Above all, Marine Wigley was full of life and a friend to all of the many members of 45 Commando who knew him well. He will be sorely missed by all those who were privileged to serve alongside him.

He leaves behind his parents Clive and Sharon. Rest In Peace Royal, fall out.

Jonathan Wigley.jpg

Jonathan Wigley
2 Rounds of:
Within 12 minutes:
85 Calorie Row
In the remaining time complete as many rounds as possible of:
5 Handstand Push Ups
12 Kettlebell Swings (32/24kg)
6 Burpees
No rest between rounds, continue the AMRAP on round 2.

Please write completed rounds to the whiteboard…