WoD - Friday 19th April, 2019

It’s that Friday feeling, and not just any Friday…GOOD Friday! No work, for some of you lucky buggers, just sunshine, workouts and fun times! All beginning with a workout at 11am.

You lot that can make it, don’t gloat too much. Many of you are the unsung heroes of the NHS, and will be getting your arse handed to you come rain, shine, night or day, bank holiday or not! And personally I…salute you!

CrossFit Cardiff Team WoD

In teams of 3 and for time:

Waterfall style Jackie’
1000m Row
50 Thrusters (20kg)
30 Pull Ups
Your score is the total time taken by all 3 athletes. Get them on the whiteboard…

CrossFit Cardiff Opening Hours
Friday: 10:00 - 13:00 (WoD at 11)
Saturday: Normal Hours 
Sunday: closed
Monday: 10:00 - 13:00 (WoD at 11, Yoga at 12)

WoD - Thursday 18th April, 2019

So then, sharpen your senses into a legit state of readiness, in preparation for the ample amounts of Easter egg hunts this coming weekend. Luckily your transport to getting there will be far easier than riding that assault bike.

As a reminder, and in order to afford you lot the largest egg searching window possible, please see below for our Easter Weekend opening hours:

Friday: 10:00 - 13:00 (WoD at 11)
Saturday: Normal Hours 
Sunday: closed
Monday: 10:00 - 13:00 (WoD at 11, Yoga at 12)

CrossFit Cardiff WoD

3 Rounds For Time:
50 Double Unders 
40 Ab Mat Sit-ups
30 Dumbbell Hang Snatch (50/35lbs)
20 Burpees

Good luck (with the workout as well as the hunt) and get your times up on the board before you all bomburst for the weekend. Spare a thought to us workers!  

WoD - Wednesday 17th April, 2019

The word on the streets is that you guys are all seriously missing the assault bikes, and everyday, spend a significant amount of time wishing…preying that the coaching team of CrossFit Cardiff would just include them into the workout every single day!

Well, your wait is nearly at an end. Because tomorrow, we will answer those calls, those pleas…we will don the ass bike for another time, and show the f**ker who is boss!

CrossFit Cardiff WoD

5 Rounds of:
Within 2 minutes:
25/17 Calorie Assault Bike
In remaining time:
As many rounds and reps as possible of:
5 Hang Power Clean (60/40kg)
20 Air Squats
Rest 4 mins between rounds, continue with the AMRAP where you left off.

Stand up, thank the coach for such a wonderful workout and please write one total number of rounds and reps to the whiteboard…

WoD - Tuesday 16th April, 2019

Getting eye drops into a 5 month old puppy who, REALLY doesn’t want you to put them in there, is hard work.

Hours leading up to the 3 times daily does are spent attempting to conjure up variously sneaky methods of how to outwit the clever little bastard! Any suggestions would be greatly received.

As cruel as it might sound, the very best way is to simply weight until he is asleep and deposit said drops into a open - mid rapid eye movement - dream.

I of course understand that this post is utter bollocks and none of you really care about anything but the workout… or maybe the new Game of Thrones series.

CrossFit Cardiff WoD

For time:
15 - 12 - 9
Deadlifts (120/90kg)
Bar Muscle Ups

Times to the whiteboard please…

WoD - Monday 15th April, 2019

Right then, it is now officially the halfway period of the month, and so…where is this heat wave Fish you prick!? It’s like what your mother said, “I’m not angry, I’m just disappointed!

Here’s hoping you lot have had an amazing weekend welcoming Georgia into the world, celebrating the best looking family situated this side of Nagasaki; drinking copious amounts of good beer and coffee in the sunshine and kicking your own butts with fitness!
Now though, hit Monday hard.

CrossFit Cardiff WoD

3 rounds for time of:
10 Front Squat (80/60kg)
Run 800m

Hard and fast please, push the pace of the run and finish directly in front of the whiteboard so that you are able to write times on up…

WoD - Friday 12th April, 2019

Well they said the heat wave would begin mid April and last 3 months, and I am poised ready to go. Let’s hope that weather man Mr Fish is not full of as much sh*t as he was when he reassured the British public that there was definitely NOT going to be a hurricane on the south coast of the UK; all those years ago!

Anyway, if I have to ride my bike across town with 5kg of frozen dog meat in a rucksack again in the meantime I may well go down with hypothermia!

Last one of the week!

CrossFit Cardiff WoD

10 - 10 - 10 - 10 
8 - 8 - 8 - 8
Back Rack Walking Lunge*
Deadlift*

These are supersets, meaning that you go straight from a set of lunges to a set of deadlifts. Wave goodbye to your hamstrings and get your loads up on the board please…

*Progress in load throughout all sets so long as technique allows. 
*Same weight throughout all deadlift sets, touch and go reps with minimal de-loading (bumpers just graze the floor).

WoD - Thursday 11th April, 2019

How can 8mins possibly hurt so much?! Well if you do the first round unbroken in 45 seconds, you are halfway towards your answer.
There is a lot to be said about suicide pace, it’s certainly the most enjoyable for the trainer. There is nothing more satisfying than watching an athlete pull the pin and take off in the first 30s, safe in the knowledge that you can sit back, eat some popcorn and watch the show.

I am firmly hoping that I see the very same thing tomorrow please…

CrossFit Cardiff Partner WoD

For time:
40/30 Calorie Assault Bike
Then 4 Rounds of:
5 Ring Muscle Ups
50 Air Squats
40/30 Calorie Assault Bike
Then 4 Rounds of:
5 Ring Muscle Ups
50 Air Squats
Athletes can split this work however they like, only one person can be working at a time.

Please write completed times to the whiteboard following the last air squat.

Ellie is always so happy when Assault Bike workouts are programmed.

WoD - Wednesday 10th April, 2019

If there was one super power available on this planet, I would love it to be that of being able to read minds…not just the human mind, in fact that would be boring in comparison to being able to read the mind of a 5 month old, German Shorthaired Pointers’.
For example, can you imagine what he must be thinking about when attacking a blanket so vigorously that he ends up wearing it; looking only slightly differently to that of someone wearing a condom (obviously the shape hopefully providing the main difference).
Or when throwing himself around his bed, like a puppy possessed, when there is clearly nothing but him in it. Barking at his own shadow or the noise that he has just made mid thrash.
Maybe finally when wandering around the house, climbing up on every available piece of furniture - for 3 and a half hours - seemingly dipping his paw into the hot water of just what kind of behaviour is acceptable; can I chew this…NO. Should I take this toy and bury it in the…NO. Maybe I could pee right….NNNOOOOO!!!!

Below is actual photographic evidence of Oppo, chilling out once his all out onslaught directed entirely towards yours truly had eventually come to a close; multiple hours later…

What???

CrossFit Cardiff WoD

Complete as Many Rounds and Reps as possible with 8 minutes of:
9 Hang Power Cleans
6 Front Squats
3 Shoulder To Overhead 
Barbell loaded at 80/60kg

Intelligently attack this workout, it’s the only way. Once over (it will only last two songs), get you rounds and reps up on the whiteboard in celebration…

WoD - Tuesday 9th April, 2019

PBs alice oover the platts (all over the place)…? thought so! Weird how this CrossFit stuff works hey?!

Today, we dedicate our workout to Fadi. Having experienced some difficult news recently I was told that something like this might cheer him up a little; maybe put that well known smile (cheeky grin) back on his face. And that is all that is intended by this post. 

Fadi my friend, you are the centre of every party, a kind and selfless man, and you deserve good things in your life. If you ever need anything in a time of need well you know just where to come. 

Enjoy…

CrossFit Cardiff WoD

‘Fadi’
10 rounds for time of:
Sprint 100 meters
10 Toes To Bar
Sprint 100 meters
10 Burpees
Rest 30 seconds

Please hit this wod hard and get your time up on the board, loud and proud…

WoD - Monday 8th April, 2019

Your wonderfully chiseled butt cheeks are mine now!! Maybe not, but, for at least the next five days I will be kicking them hard with “fun” workouts. Designed entirely to continue your journeys towards ninja levels of fitness!
Overall fitness can only be dictated by your capability in short duration, maximal power output. Strength or sprints for example. Because, as time increases, power output can only decrease.

We want to make you as strong as we possibly can without effective your ability to go long. We want to make you weightlifting gymnasts, with the lungs of pornstars. 😉 And really…who doesn’t want that?

Now then luckily for you lot, we understand that, and we also understand that those who are really strong, lift weights, and nothing else…

CrossFit Cardiff WoD

Within 30 minutes establish a 1 Rep Max:
Snatch

Last week we set a new mark in the sand for Clean & Jerk, this week we attack the Snatch. Lift big and get those new PBs written in red please

WoD - Friday 5th April, 2019

The Friday feel is here, and although the roads were littered with white vans full of builders, driving to Cardiff from the valleys with snow covering their rooftops…the BBC says that we are set for a 3 month heat wave.
Yep, summer is officially coming. Get those t-shirt sun tans to the next level from the middle of this month onwards.

From then on, no bullshit EMOMs will be allowed in open gym, rather just some serious spike ball battles outside in the rays! Just don’t blame me and it’s utter bullshit as usual!

Now you are going to f**king LOVE this workout…NOT!

CrossFit Cardiff WoD

For time:
50 - 40 - 30 - 20 - 10
Wall ball (20/14lbs)
5 - 4 - 3 - 2 - 1
Power snatch

Power Snatch Loading
(50 - 52.5 - 55 - 57.5 - 60kg)
(70 - 75 - 80 - 85 - 90kg)

WoD - Thursday 4th April, 2019

You’d have thought that you lot would have learnt by now, the old saying, you know…don’t judge a book by it’s cover!
Luckily for me though, nothing fills me with quite as much joy as watching legends like The G-Man walk into the 6:30am class (well at 6:38, “quietly”) laid back and smoking a cigar as he has read the workout the night before and clearly is about to “crush” it!

The only problem is that when you attempt to do double unders after a 20 Calorie assault bike sprint, you can’t! And, you get this stupid look on your face when realisation sets in…you’ve done it again haven’t you. You have allowed yourself to be lulled into a false sense of security and as round one draws to a close, you understand…this time you truly have f**ked it up! But, it won’t be long before you do it again!

CrossFit Cardiff WoD

10 rounds for time:
7 Toes To Bar
7 Push Jerk (60/40kg)

Amazing amounts of PB’s for the one rep max, now get gassy and stacked ready for the beach. Times to the whiteboard please…

Oscar and Danny watching G-man after round one, with the Coach looking on!

WoD - Wednesday 3rd April, 2019

So then, who fell for the Rich Froning coming back to the Games April fools?? And I didn’t think “Mericaaa had that style of humour…if at all?

Now, last night at the 4:30 class I, the man who hates handstand walks with a passion and wish they would all bugger off and die…beat Gymnast Joe in one f**king round!! This means that I win! Unlucky Joe!!

Grab a couple of buddy’s tomorrow and get after this one…

CrossFit Cardiff Team WoD
In teams of 3*:
15 rounds for time:
20/15 Calorie Assault Bike
50 Double Unders
Run 200m
*30 min cap

These rounds are you go, I go.

WoD - Tuesday 2nd April, 2019

How are those rope burns team?! Be smart and wear a sleeve. Even though chicks dig scars, they don’t particularly appreciate infected, puss leaking scabs! Use protection! 😉

Right then tape your thumbs, get those knee sleeves out, wrap your wrists and put two lines of chalk under your eyes before donning your Oakley’s…you’re going to need them all! It’s 1 Rep Max day…

CrossFit Cardiff WoD

Within 30 Minutes, establish a
1 Rep Max Clean and Jerk

WHEN you through a hugely higher load than you ever have before over your head…get it written up in red please…

WoD - Monday 1st April, 2019

Pinch, punch, first of the month! The clocks have gone forward and Ash is getting extremely nervous…now that the summer is actually coming, he is going to have to start dodging the sun.

I seriously hope that you legends have had an amazing weekend, conjuring up some hilarious practical jokes to play on your “buddies” tomorrow, implementing some top bants to begin a new week.

Some suggestions:
- Wrap everything in your friends room in kitchen foil.
- Wrap their cars with industrial sized cling film, throw water on it, wrap it again.
- Plant watercress on their bedroom carpets, in the shape of a rude object or insult.
- Take all four wheels of their car off, place said car on bricks, and hide the wheel’s bolts around the area providing a cryptic treasure map of their location.
- Fill the air vents on their cars with talcum powder, direct them towards their faces and turn to full power.

More classics exist. If you would please add to this list via our facebook comments I would greatly appreciate it. I am more than happy to test any ideas on Hannah at any point.

We begin this week by finishing last week’s coaches benchmarks, the Ginger Ninja. This is NOT an April fools joke.

CrossFit Cardiff WoD

‘Ashwell’
5 rounds:
Within 2 mins:
20/17 Calorie Row
1 Rope Climb
Max Distance Handstand Walk*
Rest 4mins between rounds

*complete HSWs in 15ft blocks

Get those first weekly scores up on the whiteboard and enjoy the additional hour of daylight!

WoD - Friday 29th March, 2019

Now then, the penultimate addition of Coach’s week…Suller. Only one left with Ash, I wonder what movements he could possibly love that much to be programmed into a workout?!

The other super exciting piece of news is that this weekend The Notebook of fitness will be back with it’s mind boggling workouts, not only testing and developing your fitness but your mind too! The weather is set to be very sexy, no reason for you lot not to rock up on mass! Even more importantly, the open isn’t quite yet complete, we still have 19.6!!! Self created by you lot, and rather than involving thrusters and burpees, you get to drink beer instead.
PLAN: MEET AT THE SLUG AND LETTUCE (Next to the Hilton Hotel) @8PM TOMORROW (Friday) NIGHT…drink beer (or whatever you fancy)
Have a banging weekend folk, catch you on the flip side.

CrossFit Cardiff WoD

‘Suller’
For time:
20 Strict Handstand Push Ups
10 Squat Cleans (110/80kg)
20 Kipping Handstand Push Ups
10 Squat Cleans (110/80kg)

Once your shoulders have been fully transformed into boulders, get your scores on the board and go drink beer…

#summeriscoming

Test

This is not a workout…it’s a test to see if technology is on my side again…apparently I have somehow pissed off the internet gods.
If it doesn’t work, then you won’t be reading this so no need to worry. And, can go back to sleep.

WoD - Thursday 28th March, 2019

Day 4 of DOMs hell, I’d like to thank 19.5 and Dave Castro for causing significant discomfort, that it appears may well be with me for the rest of my life. Such a devastating effect was witnessed by that pure slag of a workout that I am predicting now, it will appear again at the end of the October Open. We can only hope and prey that I am incorrect!

The box has been unusually quiet so far this week, maybe you are all struggling too.

Having said that, trying to ride home last night after getting a damn good thrashing by Melski did make me wonder if I was actually going to make it. Perhaps she was in cahoots with Dave when he was sat at his whiteboard?

Coaches week continues, and after having a break from squatting yesterday, we are back for some more today. Clive just loves a squat, specifically the overhead variation. The only issue is that he loves to run too!

CrossFit Cardiff WoD

‘Clive’
With a 20 minute running clock:
Run 1 mile

Rest 2 mins

In the remaining time, complete as many rounds and reps as possible of:
15 Overhead Squats (40/30kg)
45 Double Unders

Use your non dominant hand, to lift your dominant hand up to the whiteboard so that you can write your rounds and reps please…

WoD - Wednesday 27th March, 2019

What an amazing day for getting your butts out in the sunshine, hanging out (maybe with your wangers out) but definitely on cool things like motorbikes, or in (or outside) CrossFit gyms playing with rugby balls, spike balls or maybe a dude of a puppy!?
Obviously after you have smashed the living hell out of yourselves with a workout of course. And what better than to do one named after one of your all time favourite folk?

Now I could spend a significant amount of time waffling on about how much of a stud Hannah is, but none of you really have a spare few hours to read it all.
She’s cool, hot as hell, loves people and helping them, kicks butt on open workouts and can make a pretty decent cup of tea! You all love her, but likely a little less after this…

CrossFit Cardiff WoD

‘Han’
For time:
30 - 20 - 10
10 - 20 - 30
Pull ups
Power clean (50/35kg)

Stagger over to the whiteboard and record your blistering scores with your blistered hands…

I’m sure Conroy has a “better” picture of Han somewhere

WoD - Tuesday 26th March, 2019

Hands up if anyone else is now feeling the full effects of 19.5? In the last hour, my left lat attachment has seemingly caught fire, perhaps it is spontaneously combusting!? Who knows, but it does not feel okay!

We continue the week’s dedicated workouts with one named after Melski, and luckily for you lot she just loves a slut drop. Unfortunately, this is not a joke!

CrossFit Cardiff WoD

‘Melski’
3 rounds, each for time:
10 Thrusters (45/35kg)
15 Bar Hop Burpees 
10 Thrusters (45/35kg)
15 Bar Hop Burpees
Rest 4 mins between rounds

Please ensure that you punch Conners straight in the chops, en route to the whiteboard…