WoD - Monday 17th December, 2018

WoD - Monday 17th December, 2018

This is it, the countdown is on! Get yourselves prepared, both physically and mentally, for the greatest party the world has ever seen!
Five days is all that remains, the wait is nearly over! Clear everything out of your day for Saturday, plan what you might like to eat in order to assist the worst hang over you have ever had, throw out anything healthy for just one day! Give yourself a day off.

I need one thing from you lot, please. I will add a Spotify list, publicly to the Facebook Members page…if my technophobicly challenged mind will allow, for you to add songs to. However, there are some rules:

Everything else applies. Now, if there are any volunteers who are willing to show me how to perform this task, please shout up.

5 more badass workouts to do…

CrossFit Cardiff WoD

For time:
Run 1 mile
4 Rope Climbs*
Run 800m
3 Rope Climbs*
Run 400m
2 Rope Climbs*
Run 200m
1 Rope Climb*

*Note to you climbing ninja’s. When climbing ropes the Trainer always knows best, he or she has no fatigue, a stead heart rate and is absent of intensity and “competition” while training you. And, as gravity never takes a day off, they are telling you to come down from the rope for good reason. LISTEN TO THEM, no arguments.
Stay safe and have a blast. Climbing ropes is great fun and gets you super strong…falling from them is not so much!


WoD - Friday 14th December, 2018

WoD - Friday 14th December, 2018

That’s it, we are a week away!! One week from the wildest party this side of Nagasaki. Now even though you will all likely be waaaaaaay too drunk to work your phones, or…be having so much fun that you forget to, but please….if everyone remembers to take one picture each, then we will have a BUNCH of cool banter for the blog!

Additionally and due to the above fact that all of you will likely be so drunk that you are unable to facilitate any form of anything the day following.
I have therefore and unfortunately for the one person who wants to attend, decided to close the gym the day following - Saturday 22nd. Reduced times will also be in operation on Friday, meaning that you ladies will have plenty of time to make yourselves look wonderful. See below:

Friday 21st December: 12:00 - 17:30
WoD Class: 12:30 - 13:30
WoD Class: 16:30 - 17:30
Saturday 22nd December: CLOSED

Final addition to the week of destruction:

CrossFit Cardiff WoD

For Time:
50 Wall Balls (20/14lbs)
10 Bar Muscle Ups
40 Wall Balls (20/14lbs)
8 Bar Muscle Ups
30 Wall Balls (20/14lbs)
6 Bar Muscle Ups
20 Wall Balls (20/14lbs)
4 Bar Muscle Ups
10 Wall Balls (20/14lbs)
2 Bar Muscle Ups

Fast and furious end to the week. Please write your times to the whiteboard…


WoD - Thursday 13th December, 2018

WoD - Thursday 13th December, 2018

Just in case your abs had fully recovered from last week, there you go…you’re welcome! Just a small kick in the respective reproductive organs to remind them that the GHD is in fact king.

The Xmas Party is just around the corner. It won’t be long now, and you’ll be attempting to climb into your own right shoe in order to avoid Aris’s constant tequila attacks! The very best way to prepare for such an attack is to NOT cherry pick the living hell out of tomorrow’s workout, but rather to lace those trainers up and get stuck in.
Just make sure those handbags and gladrags are in tip top shape for the 21st.

CrossFit Cardiff Partner WoD

Complete as many reps as possible, within 25mins of:
1 Athlete Runs 400m
1 Athlete Rows for Max Calories 

(Athletes will swap following the completion of each 400m run.) 

Please high five Hannah for making you better humans, and write your completed calories to the whiteboard.

GHD meme.jpg

WoD - Wednesday 12th December, 2018

WoD - Wednesday 12th December, 2018

I hope you got a decent swole on today team, one of the last chances in 2018. Before you begin the bulking season ready for the cold, cold winter days! Nothing wrong with that.
Rumour has it that Luke and Alfie are looking to break the 55kg mark on the scales…wet out of the shower with a massive Santa Claws belt buckle on. You’ve got it lads!

As a reminder to you all. There is a CrossFit Kids Seminar at the gym this weekend. As a result there will be no classes or open gym throughout the day on Saturday and Sunday however, there is a kick ass WoD planned for Sunday afternoon. Now for those of you who braved the last Sunday class, you know what that means!! Evilness!

Sunday WoD: 16:30 (4:30pm to the none Mil types)

CrossFit Cardiff WoD

Three rounds of:
Assault Bike Calories
Air Squats
GHD Sit-ups
Double Unders
Dumbbell Hang Clean &Jerks (50/35lbs - alternate arms)
Complete as many reps as possible of each movement, within 1 minute.
Rest 1 minute between rounds

Please record total reps of each round to the whiteboard…

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WoD - Tuesday 11th December, 2018

WoD - Tuesday 11th December, 2018

This is the start of some pretty cool stuff. Below is a letter to you all. Please take the time to read it, I am a Former Marine but it shouldn’t be too bad…I hope…

A letter to you legends,

I hope you are all well and enjoying the festive period. The build up to Xmas is firmly in hand, and I bet some of you have suffered hang overs already as a result… maybe even eaten a mince pie or ten?!

We have had a great year at CrossFit Cardiff, with loads of love, laughter, and of course… beer.

The year kicked off with a cool twist to the open. Team Green were just testing the water, and warming up ready for a pasting next year. We also had a bizarrely snowy April. Ashwell braved the blizzards to ensure that the gym remained open, for you to chase your gains.

Speaking of Ashwell, what a year for that dude. He studied hard for a qualification which has risen him up to the dizzy heights of a CrossFit Level 3 Trainer. An impressive feat! This consolidates CrossFit Cardiff as the only gym in Wales with more than one trainer of this status.

September was a seriously cool month, all evolving from a coaches brainstorming meeting, which may, or may not have, involved alcohol. The result; a month dedicated to the lives of others, causing you to demonstrate significant resolve and commitment during each workout, especially with the culmination of the month, 633. That day, and specifically the last rep, will become a lasting memory of mine. Never have I been more proud of you all.

Soon enough, the year will come to a close with the infamous CrossFit Cardiff Xmas party! If this is your first year then look out!

So, 2019…

You may remember that earlier in the year, we conducted a survey to obtain feedback about the services that we offer you. And, as a result, we will be releasing some exciting news in the coming days, which will take effect in the new year.

However, we have a problem. A good problem. The success of the box this year has required the business to register for VAT. This means that all gym earnings, whether it be a membership payment, a foundations course or even a bottle of water, we are now required to pay 20% of it all to the government. At least the beer is still free though! ;-)

In February 2019, we will have been open for eight years, having increased our prices just once in that period. However, as a result of the tax, I am genuinely sorry to say, I will have to increase membership prices going into 2019. The increase will be by 10%.

For clarity, should you be on an unlimited membership, you will pay an additional £6 monthly.

The increase will be timed with the initiation of our new ventures on January 7th. Meaning that you will all get the month of January as a buffer to get over the dreaded Xmas spend. 

We want you to feel like you are getting something back as compensation for the extra cost, so during the month of December, we will be announcing some additions to the CrossFit Cardiff timetable. Classes that many of you mentioned in your survey feedback. Keep an eye on social media for the exciting new opportunities coming your way in 2019.

Over the last eight years, CrossFit Cardiff has had such a positive effect on so many people. I have genuinely fallen in love with it. But, it is an industrial unit, nothing more. What makes it what it is, is you. The most caring and selfless characters around, you all truly embody the CrossFit Community and the CrossFit spirit.

Should you have any questions then please feel free to message, talk, email. I would be happy to help.

Have a wonderful Christmas and an even better New Year.

Love Davs.   

Anyway, back to the week and the build up to what is set to be a hell of an Xmas doo.

CrossFit Cardiff WoD

Bench Press
5 - 5 - 5 - 5 - 5
Strict Pull Ups
5 - 5 - 5 - 5 - 5

These sets are to be performed as a superset. If that makes no sense to you, then simply ask Ash, the body building, bicep curling, ginger ninja!
Please post loads to the whiteboard…


WoD- Monday 10th December, 2018

WoD- Monday 10th December, 2018

Get to it lads, you have got to start your Xmas shopping, NOW!! I do this every year, without fail! Tell myself that I am going to get it done, weeks earlier, and guess what happens…I run into a frantic Pete Fry on Xmas Eve in town. Standard!

The weekend brought the 12 Days of Xmas workout, spreading the joy of the festive season (as well as total carnage) through a disgusting workout. To follow was another death defying trip up the scaffolding to change the ropes for some brand new ones, freshly donated by the Commando Training Centre. Meaning you know they are good!

Get those mince pies in the oven and tuck yourself up on the sofa, ready for a Dynasties Tiger fight!

CrossFit Cardiff WoD

4 Rounds For Time:
7 Burpee Box Jump Overs (24/20”)
6 Deadlifts (70/50kg)
5 Hang Squat Cleans (70/50kg) 
4 Push Press (70/50kg) 

Thank you to City Road CrossFit for the inspiration…please note your times and write them on the whiteboard…


WoD - Friday 7th December, 2018

WoD - Friday 7th December, 2018


The new gym dog is coming! He nearly has his eyes open and therefore it won’t be long before he’s woofing at you to “open your hips Jimi…” or “kip the f**king dip!

Please, don’t be confused with the floppy ears, the apparent drunk gait or the his ginormous puppy dog eyes…he will be a trained killer! Once the word is out, no longer will rampant couples consider using the only, brilliantly illuminated car park on the estate to perform their sordid deeds; in fear of becoming the recipients of a significant licking!

Ladies, scroll down, but at your own peril as “Oppo” is a fearless, ruthless heartbreaker! He will pummel your love pumps until they ache with desire.

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 11 minutes of

10 Hang Squat Snatch (40/30kg)
10 GHD Sit Ups

Please write your total rounds and partial ab crunching reps to the whiteboard…


WoD - Thursday 6th December, 2018

WoD - Thursday 6th December, 2018


22nd December: 13:00 - 15:00
(open gym following the Xmas Party banazer)
Xmas Eve: 10:00 - 12:00
(allowing for the men to still have ample time to Xmas shop)
Xmas Day - 11:00
(until the last burpee has been done)
Boxing Day - CLOSED
(wake up and do 5 Rounds for time of 15 Burpees and 30 Squats. It sucks. Can anyone go sub 7mins?)
27th December - 09:30/OPEN GYM/17:00/18:00 (WoD Classes as per hours)
28th December - 09:30/OPEN GYM/17:00/18:00 (WoD Classes as per hours)
New Years Eve - 10:00 - 12:00
New Years Day - CLOSED
(wallow in the self pity of a ginormous hang over, and eat Pringles)

My team have worked hard all year round. These hours may not be perfect for everyone but I know that you legends will take the time to rest, recover and conduct legitimate attempts at breaking the sitting on your arse Guinness World Record; allowing my team to take some time with their families and lives.

Thank you and we look forward to hitting the ground running on January 2nd, wooing at all rocking up looking like Reebok have vomited on you over the festive period!

CrossFit Cardiff Partner WoD

Within 20 minutes complete as many rounds and reps as possible of:
Kettlebell Medley
10 Double Kettlebell Deadlift (32/20kg)
10m Farmers Carry 
10 Double Kettlebell Box Step Overs (20”)
10m Farmers Carry
5 Synchro Goblet Squats (1 KB per person) between rounds
These rounds are you go I go

If you have any idea what round scores you’ve completed then please write them on the whiteboard…

Buff santa.jpg

WoD - Wednesday 5th December, 2018

WoD - Wednesday 5th December, 2018

Now you lot will notice that we currently have two Assault Bikes which are out of service, broken, chain’s snapped and all sorts! I know that you just love them and wouldn’t ever, even consider attempting to break the beautiful machine purposefully. As, you LOVE to ride them hey!?

Please though, listen to the instruction from your wonderful coaching staff regarding the safe operation of said bikes.
Mikey B does love a tinker though!

Now then, back to business. Please, do not “poo poo” this sprint, doesn’t everyone just love a sprint. Unfortunately, not even a thousand chicken McNuggets are going to help you now.

CrossFit Cardiff WoD

For time:
50 Calorie Assault Bike
50 Thrusters (20/15kg)

Please write your times to the whiteboard…


WoD - Tuesday 4th December, 2018

WoD - Tuesday 4th December, 2018

It is eventually that time of year, the Christmas Tree is inbound, the queue’s for central Cardiff’s NCP carparks are rammed full of buffoons and CrossFit Cardiff have officially scheduled our 12 Days of Christmas workout…this Saturday the 8th. 11am in the usual class, bringing the usual carnage! Xmas jumpers are optional for all aside the Coaches, for who…they are mandatory!

What is mandatory, for you luscious lot, is to WATCH the below video so that you understand the workout. All you have to do, is replace the hoards of wonderful gifts received and replace them with horrendously difficult movements! EASY!!

This is the workout, all will be explained on the day…

For time:
1 Deadlift (150/100kg)
2 Muscle Ups
3 Box Jumps (30/24”)
4 Press Ups
5 Pull Ups
6 Power Cleans (60/40kg)
7 Hip Extensions
8 GHD Sit Ups
9 Wall Balls (20/14lbs)
10 Burpees
11 Double Unders
12 Squat Snatches (60/40kg)

Be ready!!

Anyway, back to the week…

CrossFit Cardiff WoD

10 rounds for time:
3 Ring Muscle Ups
3 Power Cleans (100/70kg)

Blisteringly rapido times to the whiteboard please!

12 days.jpg

WoD - Monday 3rd December, 2018

WoD - Monday 3rd December, 2018

With the Xmas party rapidly approaching, I am looking for some help, we need to crown the 2018 Members Member.

But, for those of you who weren’t here last year…I have to tell you the what it’s all about.

Towards the end of each Royal Marines recruit troop, the lads vote for who amongst them, should be awarded the Commando Medal. The Commando Medal is awarded to the man who has demonstrated throughout training, to an outstanding degree, the Commando qualities and Commando spirit. 
Cheerfulness In The Face of Adversity 

These are qualities that I see in you lot every single day, and is one of the biggest driving forces behind CrossFit Cardiff as well as my passion for CrossFit. The positive affect that they have on everyone around them cannot be underestimated.
I would like you to vote for the gym's members member. Our example of The Commando Medal. The person who has demonstrated passion and the care for others. Take your time and think about it, think outside of the box, maybe not just the person who has been there for you, but for everyone.

I am going to leave a glass jar at reception, along with paper and a pen. Please, as you walk into the gym, take a few seconds to write a name down, screw up the piece of paper and pop it in. 

It will be available from Monday evening and the winner will be announced on the Xmas doo. Get voting please team!

CrossFit Cardiff WoD

For 5 Rounds
Within 3 minutes climb as high as possible within the ladder of:
5/5, 10/10, 15/15 and so on, of:
Calorie Row

Rest for 6 minutes between rounds, continue where you left off from the previous round.

Sprint through each 3 minute window and write your last completed round and partial reps to the whiteboard…


WoD - Friday 30th December, 2018

WoD - Friday 30th December, 2018

In bed at 18:50 on any night...congratulations Suller, you’ve given me Rhabdo!  

Tomorrow we tackle a workout designed by a loving father, for his son. And how cool is it going to be when one day they do it together?! I’ll keep ‘Finley’ in the bag for another day! 

CrossFit Cardiff WoD

7 Rounds for time of:
7 Cleans (60/40kg)
7 Shoulder To Overhead (60/40kg) 
20 Box Jumps (24/20”) 
18 Toes To Bar

Please write completed times to the whiteboard...


Lock up your daughters, Finners is in town!

WoD - Thursday 29th November, 2018

WoD - Thursday 29th November, 2018

So, any of you lot find it hard to fit through doors, have difficulty washing your hair or for some bizarre reason became immediately more attractive to the lovely young ladies of Cardiff?? Well you are welcome! There is nothing quite like a good old fashioned “bro session pump!” Now you know what to do every Friday night before you head out on the lash. I expect everyone will be doing so on the 21st before the Xmas party!

Keep those party ticket monies coming please!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 5 minutes of:
5 Deadlift (120/90kg)
200m run

Rest 5 minutes


Please scribe two separate round scores to the whiteboard please…


WoD - Wednesday 28th November, 2018

WoD - Wednesday 28th November, 2018

Mid-week and I’m sure your biceps and now legs are screaming for some mercy from Suller! Well it’s ok, he’s listened…instead he is going to utterly destroy your triceps! What a man!

Tomorrow we get stuck into a hero workout, and one which is often forgotten. One of the original hero workouts, a man who was en route to help Murph in his time of need.
Read about him here

CrossFit Cardiff WoD

In honour of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Double “JT”
In pairs and for time:
42 - 30 - 18
Handstand Push Ups 
Ring dips
Press ups

Partners can separate reps as they see fit throughout this workout. One athlete should be working at any one time.
Please post completed times to the whiteboard…


WoD - Tuesday 27th November, 2018

WoD - Tuesday 27th November, 2018

Anyone else have arms like a Tyrannosaurus Rex? Anyone else have to drive home with their knees? Nope? Just me then?!

Luckily tomorrow we don’t have to use arms at all, really?! You maybe forced to balance the bar on the back of your neck as your arms don’t reach far enough back to grab hold…thanks Suller! ;-)
If you can still move your arms, wave goodbye to your legs…

CrossFit Cardiff WoD

Back rack walking lunges 
8 - 8 - 8 - 8 - 8

Please wander over to the whiteboard, like Bambi, and write your loads up please…

no hands banck squat.jpg

WoD - Monday 26th November, 2018

WoD - Monday 26th November, 2018

The time is nearly here…it is definitely NOT now, but it is NEARLY here. There is no need to put Christmas decorations up in November, neither is there a need to put them up in October or September!! WAIT!!! Remember what we strive for within CrossFit…intensity! Save the volume!
Get stuck into the Xmas spirit for a shorter yet more intense time period!

And…the first thing that you should do is PAY FOR YOUR XMAS PARTY TICKETS, please!
Christmas Day will be here quickly, but not before your hang over has passed!
£20 in cash to a coach and have them record your name on the super special list!

CrossFit Cardiff WoD

5 Rounds for time of:
50 Double Unders
20 Pull Ups

Short, gassy and one hell of a bicep pump! If you can hold a pen afterwards, please write your times to the whiteboard. If you can’t…ask someone else to do it for you!

 A cheeky bit of love for CrossFit, guess what…it really hurts but…it really works!! 😍

A cheeky bit of love for CrossFit, guess what…it really hurts but…it really works!! 😍

WoD - Friday 23rd November, 2018

WoD - Friday 23rd November, 2018

Well I don’t know about you lot, but every single time I stand up, sit down, drop anything, pretty much fill in the gaps…a single, very real tear, rolls down my cheek! And all due to the fact that my legs are riddled with ginormous amount of muscle soreness.

Still, I guess it just proves the point. “The adaption will correlate directly with the stimulus.” Meaning that this week has given me a different stimulus, as the adaptation is very real!

At least tomorrow sees safety in numbers…

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible within 20 minutes of:
Run 200m
60 Double Unders
40 Handstand Push Ups
20 Deadlift (120/90kg)

In this workout, partners will alternate the run and DU’s each round, and split the remaining reps as they see fit. One athlete is working at a time. 

Please give each other a high five and a sweaty hug before writing your scores to the board…


WoD - Thursday 22nd November, 2018

WoD - Thursday 22nd November, 2018

Apologies for the tardiness team, I have had a very busy day! And, due to a lack of planning, not only is the blog late, but I have nothing in the house to eat. Still, it takes no time to knock up a quick, easy and tasty stir-fry. Happy days!

Anyway, some cracking efforts today on the lunges, souls were misplaced and glutes tested. They may well be sore tomorrow! Regardless, you guys will be in for a busy class, attacking the legit interval workout in front of the Wales online crew…get your very best nanos out and wear trousers as tight as Alfie’s leggings!

CrossFit Cardiff WoD

3 Rounds of, within 3mins complete:
20/15 Calorie Assault Bike 
15 Burpees
Max reps of Alternating Dumbbell Hang Clean & Jerk (50/35lbs)

Rest for 6mins between rounds. 

PLACE the dumbbells back on the floor before writing your scores on the board please…


WoD - Wednesday 21st November, 2018

WoD - Wednesday 21st November, 2018

Well I always remember it being bad but that was horrendous! A little bit of a right of passage though, especially for me seeing as it was my first ever CrossFit workout. Why the hell I’m sat here writing this to you, still doing CrossFit and having opened my own gym I have no idea…maybe I just wanted to share the “love”…not wanting to keep that special feeling all to myself!

Talking about special feelings…get your monies in for the Christmas party please. Affording you lot the ability to experience the special feeling of alcohol on December 21st. It’s now a month away and I need to give numbers over to Tiny Rebel. I need to get numbers to them by the end of the month…do not miss out.
£20 in CASH at the box to a coach and we shall record your name. Sorted! I would use this post to display a picture of last years carnage, but…there isn’t one! Not one picture out of 70 people! At least 70 smart phones in one room (some of those of you who are not to be trusted who own two) and not one picture! That tells you three things:

  1. Everyone was having such a kick ass time that they forgot to take their phones out of their pockets to record the event.

  2. You really should make sure you buy a ticket to this year in order to experience it!

  3. All of us were waaaaaaaay too pissed to be able to work our phones anyway!

CrossFit Cardiff WoD

Front Rack Walking Lunge
10 - 10 - 10 - 10
Use these sets to build load throughout. Load is technique dependant.

Please record your ass breaking weights to the whiteboard upon completion…


WoD - Tuesday 20th November, 2018

WoD - Tuesday 20th November, 2018

I’ve been told by a top secret sauce that it is a certain members birthday tomorrow. This young stud of a man has officially crossed over into the masters category, even though his high cheek bones and perky glutes would never think you to believe so!
Instead, he will continue to stealthily creep up on your loads and times, clenching his teeth like a Royal Marine in a spelling test, and if he can’t beat you, will just attempt to convince you that the top score actually says something else.

I also heard that he doesn’t like people to make a fuss…well he should’ve thought of that before he joined a CrossFit gym!

Penblwydd Hapus Sexy Stu, you Gerald Butler looking MoFo. I hope every drink you consume today is large, alcoholic and bought by an amazing person!

CrossFit Cardiff WoD

‘Fight Gone Bad’
Three rounds of:
Wall balls (20/14lbs)
Sumo Deadlift High Pull (35/25kg)
Box Jump (20”)
Push Press (35/25kg)
Calorie Row
Complete as many reps as possible within 1 minute, for each movement

A classic benchmark, if you survive the “fight” then get your scores to the board and make sure you remember them!

Sexy stu.jpg