WoD - Friday 27th April, 2018

Hands up if you are loving the fact the heavy lunge is back?! Butt cheeks of steal! Eddie Hall has nothing on you heroes. 
Now I know you all loved today's WoD, it was basically a dose of pecs and abs, all the show muscles. Ready for the beach! Ass and abs. 

When you see this you are NOT going to like it, but think yourself very lucky...it has been adjusted to be "doable", by anyone, so long as your last name is Fraser or Toomey! Otherwise you're f**ked! ;-) 

CrossFit Cardiff Partner WoD

With a partner and for time:
100 thrusters (50/35kg)
100 pull ups
On the minute, every minute, 1 partner will run 100m

Please smother Suller with love for programming such a FUN workouts, before you write your scores on the board...

WoD - Thursday 26th April, 2018

Slap yourself, gently, on the butt cheeks and say well done! Yet again you have conquered the mighty lunge. I can see a few more of those bad boys in the programming once again. I have forgotten just how much fun they are. 

It's just dawned on me that with this week's programming, Suller is actually just attempting to get you all beach "fit" ready for the summer that seems to have gotten lost elsewhere again. Now we attack the abs...

CrossFit Cardiff WoD

Every minute, on the minute, for 20 minutes, complete:

Odd: 10 Toes to bar
Even: 15 Burpees

Keep the pace and give me a satisfying tick, next to your name on the whiteboard...

One or the other, your choice...

WoD - Wednesday 25th April, 2018

Now that your shoulders and pecs are suitably pumped, we shall focus on the butt cheeks. Sculpting them to excel in delivering whiplash to the unsuspecting inhabitants of whatever beach you are swaggering up and down. There will me Mr Whippy everywhere! 

CrossFit Cardiff WoD

Back rack Lunges
12 - 10 - 8 - 10 - 12

Build to the heavy loading that technique will allow

Wobble your way over to write your massive, sexy ass building loads, to the whiteboard...

WoD - Tuesday 24th April, 2018

What the hell are you supposed to do with 15 extra hours at Charles De Gaulle airport in Paris. I have easily beaten the world record for the amount of rides on the train which connects terminals 1, 2 and 3 together, the novelty soon wheres off. 
Luckily, the French transportation system is firmly on strike and so I have been unable to fill my boredom by buying a shit ton of expensive assed electrical products that I neither need nor can afford. However, Starbucks, as much as I hate them, have remained strong, at least one of them has. Providing me with as much caffeine as I can handle and a comfy (ish) chair with an exceptional view of a man, who is drunk/high enough to think that the shiny grout between the floor tiles is actually a slack line. Until the he had the dogs set on him, quite literally, was fully committing to walking the whole thing in a oner and without spilling his absinthe!
Good pissed bloke!! 

CrossFit Cardiff WoD

5 Rounds for time of:
30 Double Unders
20 Press Ups
10 Shoulder To Overhead (60/40kg)

Please post your kick ass, lunging burning times to the whiteboard...

WoD - Monday 23rd April, 2018

So team, how was your weekend? I hope you drunk enough espresso martini's to forget how much of a dick Jackie's mate was, just not enough to cause you to lay awake all night, high on caffeine, but with the room spinning due to all the alcohol! 

Welcome, well rested and just like a good friend of mine says..."young, dum and full of..." Well rested unless of course you have utterly thrashed yourself in the gym (your fault not mine! ;-)) today. 
Rock up, smiling, get after this "beautiful" workout, hard and aggressively. Relish in the fact that I gave you a full week OFF the ass bike...but Conroy (blame him), decided to smash you with it. His fault, not mine! HIM!!! It's a good job he is so fracking lovable!! 

CrossFit Cardiff WoD

5 Rounds of:
Within 90s complete:
20/15 Cal Ass Bike
Max Reps Squat Cleans (70/50kg)
Rest 4:30secs between rounds

Please once you are able to stand, stagger over to the light and scribe your love for him on the whiteboard...

WoD - Friday 20th April, 2018

Once you have stopped walking around with as minimal plantar flexion as possible, have burnt yourself into a crisp, come on into the gym and smash yourself silly, ready for another banging weekend! Maybe this one will be spent on Mill Lane drinking in the sunshine, guns out ready to get another...because they will! 

CrossFit Cardiff WoD

‘Jackie’s dick of a mate'
Row 1000
50 Thrusters (40/30kg)
30 Bar Muscle ups

Please get your funky and fast Friday times down on the board prior to heading out to get smashed! 

Stolen from Matt Swift, via CrossFit Roots

I ran into Swifty while travelling back from Denver last week, he was clearly less hung over than me and so had gone to CrossFit Roots to train. The gym owned by former CrossFit HQ Seminar Staff Flowmaster, Nicole Christiensen, is a long standing affiliate, famed for professionalism and excellence.
Swifty, also a HQ Seminar Staff Flowmaster (we were at a flowmaster meeting) and also Master's Games Athlete, told me about it...I immediately smiled an evil smile. At signifiant altitude, he completed the WoD sub 12, at the young age of 48. Can any of you beat him??

The only thing that I have changed about this workout is the name, if they named it at Roots, it certainly would've been less offensive! ;-) 

WoD - Thursday 19th April, 2018

THE SUMMER IS F**KING HERE!!! Just don't say it too often or it will bugger right off again! 

So seeing as almost definite destruction, due to functional movement has been almost entirely possible, I am going to go easy on you. Well, not on you, but your heart and lungs. Instead, lets test some strength, and with the sexiest lift out there...let's snatch like Tia Toomey in the Gold Coast, when winning a gold medal at the 2018 Commonwealth games!

CrossFit Cardiff WoD

Snatch
1 - 1 - 1 - 1 - 1

Lift BIG tin and chuck your scores up proudly on the board. Should or more than likely WHEN you PB, please scribe in red pen! 

WoD - Wednesday 18th April, 2018

HUMP DAY!!! You will be descending into the latter half of the week with a smile on your face, in the knowledge that the weekend is nearly upon us, and doing so quickly should you be sliding down the hump in my back left over by those deadlifts! 

That workout was inspired by an old Hero WoD from the CrossFit Mainsite. It was designed to be long and gnarly. By the looks of you lot tonight (and me earlier), it achieved the intended stimulus. 

Tomorrow we go short and cheeky! 

CrossFit Cardiff WoD

Within 8 minute, complete as many rounds and reps as possible of:
50 Double Unders
10 Double Dumbbell Push Press (50/35lbs)

Please use the MASSIVE muscles in your shoulders, to raise that dominant hand and write your scores on the board...

WoD - Tuesday 17th April, 2018

The Chief is seriously no joke, fast and furious and just the perfect way to welcome newbies into the gym, except of course if you switch the press ups for over the bar burpees...just for that little extra added bonus. Wonderful right? Don't worry, the summer will soon be upon us and we'll be doing this outside in the sunshine...not just getting super duper fit, but picking up a cheeky suntan along the way! 

CrossFit Cardiff WoD

3 Rounds for time:
Run 800m
30 Box Over Jumps (24/20”)
20 Toes To Bar
10 Deadlifts (115/90kg)

Run fast, jump high, smash the bar with your toes hard and do NOT hold your breath when you deadlift...otherwise you will have a headache when you write your kick ass times on the whiteboard....

WoD - Monday 16th April, 2018

Following an absolute mental meltdown of a weekend, a few of the coaches have mush for brains. However, once it has all settled in and we have gotten our heads around it all we will start asking you to touch your toes, twist and turn, so that we can lunge you into an oblivion. 

Thank you to Phil and Jowsey for leading such a shit hot and informative seminar. You have just left a group of crossed eyed and brain fried people in the wake of your excellently functioning bowels! Cheers team! 

Tomorrow we will welcome some cool assed folk for the very first time, and do so with a kick assed partner workout. If you see them, get yourself over and say hello, ask them where they come from and what their dogs names are! 

CrossFit Cardiff Partner WoD

'Chief’s Partner loves a burpee'

Within 3mins complete as many rounds and reps of:
3 Power Cleans (60/40kg)
6 Burpees over the bar
9 Air Squats
Rest 1min
Repeat for 5 total rounds.

This is to be completed on a you go, I go basis, per each complete round. 

Please, stand up, if you didn't stay up, and write your total rounds on the whiteboard....

In case you weren't too sure of who to look for...

WoD - Friday 13th April, 2018

Unlucky for some, but not for those who are so bad ass that they make their own luck! 

Remember the opening hours this weekend legends...
Saturday: Closed
Sunday: 6:30pm - WOD

Come and end the week in painful style. 

CrossFit Cardiff WoD

In teams of 3 perform 30 Rounds of:
Within 1 minute:
Row 100m
Max Rep: Bar over Burpees
*this is a you go, I go style. Score = total Burpees

Please write your total number of burpees, per team, to the whiteboard...

WoD - Thursday 12th April, 2018

Anyone still messed up from the ASSault bike? Or maybe now from having to knock out 150 wall balls? We can give your legs a little bit of a break with a cheeky sprint. 

Get after it team! 

CrossFit Cardiff WoD

5 Rounds for time:
10 Toes To Bar
Run 200m
10 Handstand Push Ups

Get your rapideo times scribed to the board afterwards, pretty please! 

"We sit in unique possession to the worlds most vexing problem, get off the couch and off the carbs!"

WoD - Wednesday 11th April, 2018

Apologies for last nights shitty post team, I was trying to do it on my mobile and it was not easy! Especially after Castro had rammed a few beers in my hands! 

This Saturday and Sunday we have a seminar on at the gym, and so therefore we will not have our usual Saturday morning class,  mad and mental, #notebookoffitness WoD. Sorry. 
We will however, hold a Team WoD on Sunday night at 6:30pm though. All are welcome, along to get their weekly shitfest! A little like tomorrows…

CrossFit Cardiff WoD

For time:
100 - 80 - 60 - 40 - 20
50 - 40 - 30 - 20 - 10
5 - 4 - 3 - 2 - 1
Reps of:
Double Unders
Wall Balls (20/14lbs)
Rope Climbs

If you are able to raise your dominant hand as high as the whiteboard following this WoD, chuck your times up please.

WoD - Monday 9th April, 2018

How is everyone team? Good weekend? Here's to long summer Sunday's, chilling out in the SUN, sipping perfectly chilled beer, reflecting with loved ones about the weeks' events and planning exotic holidays, exciting excursions and world domination...

...all whilst NOT being brutalised by Conroy!! 
Actually either sounds like a wonderful experience! 

Welcome to five new opportunities for the ginger ninja to sculpt you all into weightlifting gymnasts, with the lungs of runners. Last week he said to me, "Davs...in the words of Conor McGregor...I'm not here to take part, I'm here to take over!!!" "Just only when I get out of prison!"

Take is away Ash...

CrossFit Cardiff WoD

5 Rounds of:
Within 30 seconds Max cal assault bike
Rest 5 mins between efforts

Please ensure that you write the calories achieved per round, on the whiteboard, before you push Ash in the face! 

WoD - Friday 6th April, 2018

The end of the week is here, and the sun is (was) shining!! Keep yours fingers crossed that this long assed winter F's right off and stays wherever it goes! The Ginger one is NOT looking forward to the semi regular sunshine! 

Still no partner Friday, something I personally, am happy about! It means that we can surprise you at random occasions. Brilliant. 

Now then, before you head off to enjoy yourself this weekend you have a tasty little workout; a particularity spicy meatball! 

The first thing you should do as a part of your weekend, is to drink some amazing coffee prior to heading to CrossFit Cardiff in order to be further brutalised by Conroy and Notebooks of Fitness. The long awaited return following the CrossFit Games Open. What will it be???

CrossFit Cardiff WoD

Within a 13 minute window:
1 Bar Muscle Ups
10 squat clean (60/40kg)
2 Bar Muscle Ups
8 Squat Cleans (70/50kg)
3 Bar Muscle Ups
6 Squat Cleans (80/60kg)
4 Bar Muscle Ups
4 Squat Cleans (90/65kg)
5 Bar Muscle Ups
IN REMAINING TIME - AMRAP Squat Cleans (100/70kg)

Aaaaaaaaaaaaaaaaaaaaaaaand you're ready for the beach...if you do 100 GHD sit ups. But, before you do, please write your reps down on the whiteboard....

WoD - Thursday 5th April, 2018

Now you may have thought that we had the dates messed up and that thinking it was April Fools day had programmed an absolute quad melter on the bikes...nope, it was very real. As your quads will now confirm, should you attempt, from an absolute standstill, to sprint up a flight of stairs while carrying a "heavy shop!"

Al Conroy says that he is very sorry but has not learnt his lesson and is planning further torture while you all still keep coming back for it. Unlucky bozo's!

CrossFit Cardiff WoD

Six Rounds for time of:
12 burpee over the Dumbbell
10 Dumbbell Hang Clean and jerk (50/35lbs)
30 Double Unders

Please post your times alongside any abuse directed entirely towards Conner's, on the whiteboard...

WoD - Wednesday 4th April, 2018

Don't worry, you're not broken, it's just the Easter Eggs that are causing you to feel like this! That and the hot crossed buns, the beer (especially if you're Conroy), the pancakes...especially if you're Conroy or maybe even the copious amounts of meat that was consumed on Saturday. 

You'll be back to normal before you know it. But until then, get a load of this, I bet you go crossed eyed before you even hear the words...3...2...1...GO!

CrossFit Cardiff WoD

Within 2 minutes complete as many reps as possible of:
20 Cal Ass Bike
Max Reps Overhead Squat (50/35kg)
Rest 4 mins
Within 3 minutes complete as many reps as possible of:
30 Cal Ass Bike
Max Rep Overhead Squat (50/35kg)
Rest 6 mins
Within 4 minutes complete as many reps as possible of:
40 Cal Ass Bike
Max Rep Overhead Squat (50/35kg)

If you are still in the land of the living, and are actually capable of cognitive thought, please write your total reps, for each round, on the whiteboard...

Don't they look beautiful?!?!

WoD - Tuesday 3rd April, 2018

PUT THE EASTER EGGS DOWN AND GET BACK TO THE BOX!!!

At least for a day, a minute, or enough time to come on into the gym and kick ass in a workout. Shake off from a four day weekend, and relish in the fact that you have had as much time off work, as you have had in work, both last week and this week! Happy! 
The summer is coming, and even though the open is done and dusted for another year, there will still be plenty more to get excited about! What will be next? 

CrossFit Cardiff WoD

Within 18 minutes, complete:
40/30 cal row (Buy in)
and then as many rounds and reps as possible of:
5 Handstand Push Ups
5 Deadlifts (120/80kg)
5 Box Jumps (30”/24”)

Please write your easter egg, kick assed round scores to the whiteboard please...

WoD - Monday 2nd April, 2018

Welcome to a new week, we are back to our norm, programming by Conroy. Just remember that the gym still has limited hours, taking full advantage of the bank holiday:

Open gym: 10:00 - 11:00
WoD: 11:00 - 12:00
Open gym: 12:00 - 13:00

Thanks to all that came down on Saturday for the end of the open, inter mural throw down. Loads of fun was had and Team Green, as usual, won convincingly. Fricking great day! 

"Fun" times tomorrow. Chance to work off all those easter eggs...

CrossFit Cardiff Partner WoD

Run 1 mile together
100 KB swings (24/16kg)
80 Pull ups
60 KB goblet squats (24/16kg)
40 T2B
20m KB OH lunge (each - can be split into 2 x 10m YGIG) (24/16kg)

Please write team times to the whiteboard...

The Interbox Team Showdown

It's here! The day of the final team show down. 

Get down the gym and have a blast on your Saturday. Stay later and watch the feature film, hang with your buddies and have a laugh. Following the event, I am fairly sure that at least some will be heading out on the lash, especially if your names are Woody and Jimi and you have a long weekend to get over the fear!! 

The last two pieces of the puzzle are below...

"18.6"

Part G
From minute 77 to minute 87
3 Team members will Perform an AMRAP of:
5 Shoulder to Overhead (60/40kg)
25 Air Squats
Reps can be split in any fashion, with 1 athlete working at any one time.

Part H 
From minute 87 to minute 90
3 Team members will Perform an AMRAP of:
Burpees
1 athlete to be working at any one time.

Trust rather than judges will be used to determine the loads, rounds and reps of all sections. Fun is the intention rather than being crowned the official winning team. 

Hours are: 
Briefing at 10:00
Workout Starts at 10:30
Workout Ends at 12:00
Drunken fun begins!!