WoD - Friday 30th March, 2018

The penultimate instalment of pain, ready for the weekend festivities. Fun will be had and meat will be ate, but only if you get to it before Ash does. 

Have a gander at the trailer below to get yourself all hyped up and excited for the post throwdown entertainment. No popcorn game allowed please. Rule of the popcorn game are listed here just not the same one as I used to play! 

"18.6"

Part E
From minute 52 to minute
3 Team members will row 3km before completing an AMRAP of:
Wall Balls (20/14lbs)

Part F
From minute 67 to minute 77
2 Team members will complete an AMRAP of:
15/12 Calorie Assault Bike
10 Toes To Bar

The final two sections will be realised at this time tomorrow night. Nice and early so that you can all "carb load" and get to bed like real athletes!! 

Back to normal, tomorrows workout. Remember, the class will be at 11am. This will be the last workout set by Oakley, a cracking week I might say. Today's workout definitely had the intended stimulus...

CrossFit Cardiff WoD

Front squat
3 - 3 - 3 - 3 - 3

Your goal is to set a new 3RM on the third or fourth set. Please write your loads on the whiteboard, writing in red should you PB!! 

WoD - Thursday 29th March, 2018

"Coach, how can 90 seconds get me fit??" Well, if it doesn't then it hurts a ridiculous amount for schweeeet FA. "Coach....it hurts!!!"  

Anyway...two important things today. Easter Weekend opening and hours and 18.6 parts C and D.

Easter Openning Hours

Good Friday - 10:00 - 13:00 (WoD Class at 11am)
Saturday - 09:30 - WHENEVER (Funky throw down)
Easter Sunday - CLOSED (Sorry - Find some space and do...*)
Bank Holiday Monday - 10:00 - 13:00 (WoD Class at 11am)

*5 Rounds for time:
15 Burpees
30 Air Squats

The most important part of this post...

"18.6"

Part C
From minute 25 to minute 40
3 Team members will establish a 1 Rep-max Snatch
Any style snatch is allowed. 

Part D
From minute 40 to minute 52
3 Team members will Perform an AMRAP of:
400m Run
1 athlete to be running at any one time. 

Until tomorrow...

CrossFit Cardiff WoD

Each round for time, of:
Row 500
Row 400
Row 300
Row 200
Row 100
1:1 rest, where possible.

Write each individual distance time to the whiteboard...

WoD - Wednesday 28th March, 2018

Right then, see below for the first instalment of Saturday's bad ass throw down (shit fest). 

All team, once established (depending on total numbers present), captain's are able to decide who will participating in which portion of the event. Only two rules apply:

1. Each team member must participate in at least one section, but any can do multiple.
2. Teams must rotate fully after each section, no member can perform back to back sections.

The first two parts, along with their timings are below:

'18.6'

Part A
From minute 0 to minute 15
3 Team members will establish a 1 Rep-max Clean
Any style clean is allowed. 

Part B
From minute 15 to minute 25
2 Team members will perform an ascending 'DT'
3, 3, 3, 6, 6, 6, 9, 9, 9...continuing in this format of:
Deadlift (50/35kg)
Hang Power Clean (50/35kg)
Shoulder To Overhead (50/35kg)

Parts C and D will be released tomorrow night. E and F on Thursday, and G and H on Friday. 

Back to Oakley's death week...

CrossFit Cardiff Partner WoD

For 12 Rounds, in a YGIG style:
15/12 Cal AB
10 Handstand Push-ups

Please write total time, in pairs, on the whiteboard....

WoD - Tuesday 27th March, 2018

With the open officially please comment, like and share in order to say thank you to Al Conroy for his huge amounts of hard work and ninja organisational skills. Put to the test over the past 5 weeks with horizontal pull up bar exits and massive hang overs as result of huge snow fall. What a hero. 

Easily, the best open season we've had so far, without a shadow of a doubt and it's all because of your involvement. The environment you have all created via the camaraderie developed in response to the suffering induced by shared pain is unreal, but not surprising. 
It makes CrossFit Cardiff the very best place to be. Despite the reason for being there, is yet another horrendous workout! 

Love you all!

CrossFit Cardiff WoD

Within 8min, climb the ladder of:
1, 1, 2, 2, 3, 3 etc
Deadlift (120/85kg)
Burpee over the bar

If you still work after this, send Oakley more abuse prior to writing your back breaking scores on the whiteboard....

WoD - Monday 26th March, 2018

Welcome to a new week you fitness fanatics. I can already sense that you are busting to get going. The exciting things about this week is that your fate is being left up to a guest programmer. Oakley, luckily for her, lives MILES away, but...I know exactly where. So, if you want revenge, just let me know. 

Next on the list, is the end of week and end of Open throw down. Now, this is a coloured team specific event, however, anyone is welcome. Should we have additional folk, not currently allocated to a team, you will be split evenly amongst each. You will just have to wear a green t-shirt, blue shorts and red socks...and look f**king cool doing it! 

The day
10:00 - 10:30: arrive, brief and warm up (this may take a minute)
10:30 - 12:00: WOD
12:00 - 12:30: Hang out, recover, get food
12:30 - 14:30: Screening of the new CrossFit feature film: "The Redeemed and the Dominant"
15:00 - 03:00: GET SMASHED!!!*
*Timing is subject to change! 

WoD

This 90mins window is one continuous workout, divided into sections where teams will sub athletes in and out, in twos and three male or female teams, decided in American style team huddles*, but finalised by the captain. 

For example: (this example may be correct, or maybe a red herring)
Min 0 - 15: 3 female team members will complete a 1RM Clean and Jerk
Min 15 - 25: 3 mixed gender team members will complete an AMRAP of: 400m Run
Min 25 - 40:*************

And so on. 

The full details of this 90mins will be released in sections throughout the week. But importantly, they will all be channeled towards fore-filling the traits of the massively successful Open season that we have had so far: masses of fun, hugely supportive and community developing. All inclusive. 

Anyway. Please keep your eyes peeled on the website, facebook and Instagram for further details. Could someone who is reading this, please tell Hugh, as he has none of the above. ;-) 

*American style team huddles not compulsory and are in fact, not advised. 

What you have all been waiting for. Oakley's thrashing number 1. Can anyone go unbroken?

CrossFit Cardiff WoD

For time:
1 Mile Run
100 Medicine Ball Cleans (20/14lbs)
50 Pull ups

Please, go hard on that run, grit your teeth on the MBCs, and do NOT exit horizontally from the bar in an effort to get your times on the whiteboard first! 

Can you tell which one she is? 

WoD - Friday 23rd March, 2018

None of you are going to bed before seeing what 18.5 is are you, aside from maybe you Melski, I mean you don't want to be all tired out for a weekend on the razz now do you?! 

The rest of us are more than likely excitedly sat on the edge of our sofa's, eagerly awaiting Dave Castro's release of 18.5, the final (or is it?)* piece of the puzzle! 

*It's not the final piece of our puzzle...this bank holiday we will be having one more final Team Showdown. A fulfilled and meat fuelled event to cap off the 2018 CrossFit Games Open season.

Teams will be able to choose who performs each section of a continuous workout. Gaining "points" for rather than bragging rights on the whiteboard...just a bit of a laugh. An old fashion face off with buddies, followed by a frolic or two out on the tiles.  

Further details will be released throughout the week leading up to the event in a nail biting and exciting build up. Watch this space and have an awesome weekend please! 

CrossFit Cardiff WoD

Every minute, for 15 long and grippy minutes, perform:
5 Pull Ups
4 Chest to Bar
3 Bar Muscle Ups

All without falling off please! If you are still able to grip a whiteboard marker, could you write whether you were successful or not please...

NOW, rumour has it that 18.5 will be hell on pull up earth, but who actually knows. Should that be the case, and only if it is the case, the training team will reserve the right to change the workout, lastminute.com style. They know what the workout is, you don't, preventing you from bullying the poor ginger one into doing something that he doesn't want to do! ;-) 

Good luck with whatever shows up. 

Can't wait for my weekend! 

WoD - Thursday 22nd March, 2018

For those of you reading this from your beds, because you physically cannot get out of bed, you simply have to do one thing...scream out loud...F**K YOU HANNAH!! 

Go on, it will make you feel much better! 

Now for those of you who are still going, it's simple...show no mercy! She is trying to take every piece of you, don't let her! You can beat this, I believe in you! 

Onwards...

CrossFit Cardiff WoD

For time:
400m Run
21 Box Jumps (24/20")
15 Hang Squat Cleans (70/50kg)*
9 Deadlift (100/70kg)*
15 Hang Squat Cleans (70/50kg)*
21 Box Jumps (24/20")
400m Run

*one bar each will be used for this workout. Place additional plates, intelligently, close to your bar so that you are able to add them for the deadlifts.

Please scribe a massive middle finger to Hannah with lighteningly fast times on the whiteboard...

WoD - Wednesday 21st March, 2018

I have some "good"news for you legends! Good because due to the simple fact of being a wonderful member of CrossFit Cardiff, you get some cool additional benefits, one of which will be coming your way in the very near future. 

A very good friend of mine, and good friend to some of you too, has agreed to program for you all next week as a guest appearance. Now not only is this very cool alone, but what's even cooler is who the mystery sadist is...Oakley Woodhouse. 

Now, not only is Oaks a member of the CrossFit L1 Seminar Staff, she is also a head trainer on the CrossFit Kids Seminar staff AND competed as a member of Team JST at the 2017 Reebok CrossFit Games!! Team JST placed 15th overall and won two events.

Which all means...that you lot are in trouble! ;-) And you thought Hannah's week was bad!! Unlucky my lovelies! 

Anyway, back to tomorrow's fun...and we seem to be setting a trend. Anything goes in the open... 

CrossFit Cardiff Partner WoD

10 Rounds for time, in a "you go, I go" style:
300m Row
20 GHD Sit Ups
10 Burpees over rower*

*please do not smash your faces, or, and more importantly...my rowers! ;-) Xx

Please write total and utterly bad assed ninja times, to comments...

Doesn't she look so sweet, innocent, yet extremely evil!

WoD - Tuesday 20th March, 2018

There is only one Open workout left, and I am banking on it having dumbbell thrusters. What do you all think? Nothing but a burning (literally) desire to batter those assault bikes with a sledge hammer right? Who cares about 18.5 when my legs feel like this?! 

Keep your eyes peeled on the facebook members group, for the last event as well as our next, post open throw down. 
Speaking of the open, not this one but...

CrossFit Cardiff WoD

14.1
Within 10 minutes, complete as many rounds and reps as possible of:
30 Double Unders
15 Power Snatch (75/55) 

Check your scores from 4 years ago and see how much fitter you are...if you were on the block in those days. Either, pop today's up on the board please...

WoD - Monday 19th March, 2018

Who wanted the season of spring anyway?! I'd much prefer to freeze my ass off the entire time! Another massive middle finger to the British weather system. 
Anyway, we shall not let it break us, we shall carry on regardless. Forget about the ice, and get excited about a little event that we have coming up. 

On the bank holiday weekend, on Saturday the 31st of March, we will be having an end of open throw down; with a slightly differing format. 
Each team, Green (clearly the best), red and blue will have to complete a number of workouts and tasks within a continuously running timeframe. For example, and the real workouts will be released ahead of time for team captains to plan:

1 hour running clock:
Min 0 - 15: 3 Team members will establish a 3RM Clean
Min 15 - 25: 3 Team members will run as many 400m repeats as possible
Min 25 - 40:****

The above is merely an example, but written to give an idea of what is to come. Team Captains can decide on which of their teammates should take part in each section, the only rule is that everyone should do something.
3...2...1...go will be at 11am, as per the normal class time, and so you should plan to arrive a little earlier for a warm up. I will look to be finished at 1pm. 
Following the event, we shall screen the brand new CrossFit Feature film, "The Redeemed and the Dominant" eat food, drink beer and frolic; almost certainly resulting in a few folk (especially Melski) going out out. GET EXCITED and look out for a facebook event. 

CrossFit Cardiff WoD

3 Rounds each for time:
15/12 Cal Bike
10m DB Lunges (front rack) 
30 Wall Balls (20/14)
10m DB Lunges (front rack - 50/35lbs)
Rest 5mins between rounds

Please write you individual round times to the whiteboard once you are able to function yet again.

It might be snowy and cold, but it looking f**king fantastic! 

WoD - Friday 16th March, 2018

So I am not intentionally being a douchebag, I genuinely don't know the workout. It will be explained to the masses by the Director of the Games, Mr Dave Castro. And not a minute earlier than dick o'clock! 

As the gym is closed this weekend due to the CrossFit Training, Level 1 seminar, we shall be doing 18.4 tomorrow night. But you all already know that and have prepared your team colours ready to rock! 
Now, not to worry. I am not going to make you survive all weekend without throwing some tin around. I shall be offering a wonderful hang over curing workout, at 6pm on Sunday. Come down in your masses to take part, it was a blast last time! 

CrossFit Cardiff WoD

Do whatever the F**K 18.4 is as hard as you can and please record your times/scores/loads (??) to the whiteboard! 

WoD - Thursday 15th March, 2018

Well that workout got hard, really fast! I did know that would happen, but it still warmed my soul. Watching the faces, all surprised, thinking..."what the hell is this, that first rounds was EASY!! Dav's has gone soft..." NOPE!

Anyway, lets back off the mindless beasting and think about developing some massive boulders ready in time for the summer (actually days) months. 

CrossFit Cardiff WoD

Build throughout each set, whilst technique will allow.
Shoulder press
7 - 7 - 7
Push press
5 - 5 - 5

Please post kick ass loads to the whiteboard and let's never talk about tonight again...

WoD - Wednesday 14th March, 2018

No long now...the summer months are coming! No more use of hats and gloves, multiple hoodies and longs, they are soon to be packed right away! As is the winter duvet! Get that sucker gone until next January! 

In another little twist of routine, we are hosting a Friday night lights event this coming Friday, especially for 18.4. Heats will be running throughout the evening, but please arrive for the usually scheduled class times. Athletes will farm through the workout which, is perfectly obviously going to contain wall balls...made obvious from the latest "clue" put forward by the man himself...

In yet another twist, we see a "partner" workout programmed tomorrow! Great times hey?! 

CrossFit Cardiff Partner WoD

Within 2mins, complete as many rounds and reps as possible of: 
20 TTB
15/12 Cal Assault bike
Max reps Kettlebell Farmers carry 10m shuttles (2 x 32/24kg) (1 x 10m length equals 1 rep.) 
Repeat in a you go, I go fashion for 10 total rounds. 

Please post total reps to comments... 

Ash is going to get a visit from the big boss

WoD - 13th March, 2018

Due to the timing of this, i don't think that this was any of you lot, but please can you all make sure that if you use the water fountain you turn the tap off afterwards. The morning class found that their boxes were floating around the gym when attempting to jump on top. And we had to row to get to the assault bikes! 
Big shout out to the support staff that dropped everything to help out. #legends

CrossFit Cardiff WoD

On the minute, every minute, follow the below rep scheme
Min 1 to 5 - 5 Squat Cleans (70/50kg)
Min 6 to 10 - 4 Squat Cleans (80/60kg)
Min 11 to 15 - 3 Squat Cleans (90/70kg)
Min 16 to 20 - 2 Squat Cleans (100/80kg)

Please write the loads used and reps achieved next to your names...

Scrub the deck

WoD - Monday 12th March, 2018

Put the skin tight lycra away until next year's open. Where as it is funny, creates loads of banter...no one actually enjoys looking at your bits bursting out of that brightly colourful material! :-I
However, it is ALWAYS a MUCH better look than the beer disposal team tee...

Craaaaaaazy eyes

This coming week we are going to have the open workout on Friday night. Friday Night Lights. This is due to the gym being closed this weekend for a CrossFit Training Level 1 Seminar. 
Take Saturday to rest and recover, enjoy the rugby and maybe get a little loose. 

However, on Sunday evening, get a grip of yourselves and get back down to the gym. Last time we had a bunch of folk rock up for a team workout, and so we shall do the very same again. Therefore, look below for the coming weekend's opening hours...

Friday - 17:00 until close - Friday Night Lights 18.5
Saturday - CLOSED - Go and get drunk
Sunday - 18:00 - Team WoD

Back to tomorrow...

CrossFit Cardiff WoD

Within 10mins, complete as many reps as possible, in the following order of:
C2B Pull ups 
Box jumps (30/24")
2, 4, 6, 8

Please, record your scores to the whiteboard but first...for your viewing pleasure...

WoD - Friday 9th March, 2018

Who knows what the sadistic mind of Dave Castro will come out with, while the most of us normal humans are asleep in bed. I just seriously hope, for you luscious lot, that it is not overhead dumbbell lunges and toes to bar! I mean there is no WAY that he would dare to program running! 

What I am hoping for is wall balls, and not because I can do them at the minute, but because was have some bad ass new targets to use. 
On that, if you do use them, PLEASE put the jpegs on the other side so as to protect the wall balls and more importantly...your faces! 

Oh, and just in case you weren't aware, Rogue Europe are legends! 

CrossFit Cardiff WoD

Within 25mins:
Set a 1RM Snatch

Lift some big tin please team...right before recording it in BLACK or RED (if a pb) on the whiteboard please...

WoD - Thursday 8th March, 2018

It sucks to be injured and miss out on all that fun! However, watching people like Matt Parry climb into the hurt locker warms my soul! 
As well as those people, who genuinely can only be described as heroes, who selflessly refrain from training so that they are able to put themselves into such a position, that they can capture such utter genius such as... 

Coupled with a partner in crime who is a ninja on photoshop, and you have a powerful combination. 

Return of the dumbbell...

CrossFit Cardiff WoD

4 Rounds for time of:
Run 800m
8 Dumbbell  Overhead Walking lunge (left hand)
16 TTB
8 Dumbbell Overhead Walking lunge (right hand) 
2 x 50/35lbs Dumbbells are RX'd.

Go hard please, and scribe your times legibly to the whiteboard once you have stopped sizzling like a piece of bacon...

WoD - Wednesday 7th March, 2018

From a gymnastics sprint to one using a barbell. This one however, has an end point, you just can't stop throughout is all. Stay easy and speed up towards the end...you are going to love it. 

One slight house keeping point. One that I am just going to say and leave as hopefully this will be enough.
I know you guys well and actually don't think that it is you doing so but...
Please do NOT leave chewed chewing gum stuck to the wood cladding. There is no excuse for being in the middle of a workout and needing to get rid of it, blah blah. It's disgusting and has no place with us, thank you. 

On to something else nearly as disgusting as the above...

CrossFit Cardiff WoD

8min AMRAP:
8 Power cleans
5 Thrusters
Bar loaded at (70/50kg)

Good luck team. Please write up your rounds and reps to the white board...

WoD - Tuesday 6th March, 2018

YES!! Monday night lights is juuuuuuuuuuust as awesome as any other time of week lights! Legit atmosphere and support going on through all heats, and seriously needed when your legs and lunges are burning as much as that! Maybe it was the heat coming from your legs that melted the snow...no?

Now then, speaking of no snow....no excuses. Get down and go hard on this sprint...

CrossFit Cardiff WoD

For time:
25/20 Cal AB
50 Pull ups* 
Rest 5mins
25/20 Cal Row
50 HSPUs*
Rest 5mins
Sprint 400m*
50 Double Unders

*Scale the HSPUs and pull ups so that they can be completed within 3 sets and quickly. The run of the final couplet is meant to be an absolute sprint, as are the calories for the bike and the row. Don't hold back, get after them hard.

Please scribe your blistering times from each couplet to the whiteboard.... 

WoD - Monday 5th March, 2018

Crazy weekend hey team?! Due to the snow fall making it a little challenging to get about, I decided that rather than have just the crazy cats who were willing to pee into the wind, tempt extreme hypothermia and brave the epic conditions to do 18.2 in a less supported environment, we wait and program it as Monday's WoD. 
This hopefully also prevents any said crazy's from doing it three times! ;-) 
It was a much better idea to drink "wife beater" and cwtch a pug...

That is one worried looking pug

Therefore, tomorrow we shall be using all classes to perform 18.2. Meaning that classes will be set up with a general warm up and teach, heats rolling throughout the classes. Some may overrun, but please arrive as per normal. We shall have a warm up area and get those who require judging judged. Happy snowy days! 

CrossFit Cardiff WoD

'18.2'
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

'18.2A'
1 Rep Max Clean

Time cap: 12 minutes to complete '18.2' and '18.2A'

Please write snow melting times to comments and remember to upload your scores by 10pm on Monday to ensure that they have time to be validated prior to the cut off....

Meanwhile, in India.