Viewing entries in
WOD

WoD - Friday 22nd February, 2019

WoD - Friday 22nd February, 2019

This is it. The teams have been drawn and we are set ready to rock. You lot have come up trumps and put your fitness money where your fitness mouths are, and are set to conduct said fitness in an organised manner! We…can’t wait!

If it is at all possible, could you maybe leave your judging clip boards all over the gym for the next five weeks for me please! Pencils too, that would be amazing and fill me full of joy, fully completing my day! 😉

Anyway - let me get to the only reason you clicked on this post tonight…the 2019 in house CrossFit Games Open, Reebok CrossFit Cardiff Team Roster…

Team “I Would be Blue too” Blue
Alex Conroy
Hannah Rochards
Jack Sealey
Daisy Brice
Hugh Marwick
Joe Stout
Christie Sullivan
Nick Webb
Callum Conway
Oliva Duffin (C)
Joseph Brill
Rhidian Thomas
Leah Smith
Danny Candy
Grace Barlow
Jay Brockwell
Dave Di Parma
James Hewett
Siân Lavis
G-Man
Al Dironato

Team Red(neck MoFo’s)
Ash Phillips
Melissa Jenkins
David Morgan
Darren Boycott
Alfie Reed
Jo Knight (C)
Liam Addy
Jack Wright
Can Kolbakir
Hamish Watkins
Alice Chew
Stuart Hamish
Aris Zinatis
Jade Katz
Tom Walker
Jen Taylor
Lily Glover–Wright
Mike Bartlett
Gareth Carroll
Adam Rifin
Allison Con

And finally, could I have a drum roll please. Dust the red carpet off, and behold your winners…

Team “Is there any point in actually having the open” Lean Machines, all dressed in (I’d better get some Green shorts soon…) Green
Davs Dennis
Shaun Suller
Gemma Verallo
Jen Pope
Oscar Notely
Marc Matthews
Kirsty Lightowler
Chris Hughes
Nick “I love a Toes To Bar - especially in The Open” Griffin (C)
Andy Phillips
Rachel Colclough
Rupert Ironside-Smith
Xiaowen “X-man” Wu
Nicole Hagen
Ellie Lewis
Megan Piper
Rowan Cooke
Fadi Baydoun
Darryl Griffiths
Sara Rudd

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 20 minutes of:
5 Strict Pull Ups
10 Press Ups 
15ft Handstand Walk (approx 5m)

Please write rounds and reps to the whiteboard….

Open essentials.jpg

WoD - Thursday 21st February, 2019

WoD - Thursday 21st February, 2019

Well that’s it, we are done and dusted and all signed up.

As it is 8am and not 8pm, I can’t tell you quite how many of you there are. But, as of now we are on track to beat our sign up rate from last year! More of you bad assed mothers throwing down in a mildly competitive environment, giving yourselves a marker in the sand and something to strive for next year.

I am certain, that many of you will be pushed to achieve things that you previously have been intimidated to, therefore significantly progressing your fitness in just 5 short weeks!
Man The Open is fun, 5 electric workouts which, create a ginormous atmosphere at the gym every time.

You’ll finish each thinking that you can walk through walls, but just remember…you can’t!

CrossFit Cardiff WoD

For time:
50 Calorie Assault Bike*
1 Mile Run
50 Burpees to target approx 6” from reach

*strict 5 minute cap.

After you have punched Conroy directly in the mush…please write your times to the whiteboard…

burpees meme.jpg

WoD - Monday 18th February, 2019

WoD - Monday 18th February, 2019

So, who’s hip flexors are in bits?? A few of you guys a bet - possibly not though - as much as Hamish’s are. Holy shit, if you are reading this buddy, I hope it is from flat on your back.
A very well done for completing your goal tomorrow, that is one hell of an effort! Not only did he smash 5000 burpees out of the park, but has more than doubled his intended monetary target. But, I think we can help him to get more.

Please, please, share this next link, again and again. It is a wonderful cause and we can lean on our community to ensure he is able to hand over a significant amount.
https://www.gofundme.com/5000-burpees-for-cystic-fibrosis/donate

This week, Conroy takes the reins, and I am sure that he will take pride in eliciting some significant stimuli! 😳😉

CrossFit Cardiff WoD

For 5 Rounds, and for a total score:
Within 2:30 minutes complete a…
550m Row and in the remaining time:
Max Rep Dumbbell Thrusters (50/35lbs)
Rest 5mins between rounds.

Please write completed number of thruster, per round, to the whiteboard…

lads.jpg



WoD - Friday 15th February, 2019

WoD - Friday 15th February, 2019

I hope you are all waking up to some serious Valentines Day hang overs…making it all better by heading straight to your local supermarket and stocking up with a bunch of Easter Eggs which, have no chance of lasting until Easter!

So it appears that my post yesterday had an effect, annoying the hell out of you women enough to make you sign up to the open. This makes me happy for two reasons:

  1. You actually read the blog!!

  2. You bit so hard that we are going to soon need a bigger boat, due to team Reebok CrossFit Cardiff being filled with bad assed bitaches!!

The last piece in the puzzle is upon us, Friday. Go nuts and get after this WoD but remember, the week is not over. Head to the box on mass this Saturday, to support one of your own…Hamish in his quest for 5000 burpees…

CrossFit Cardiff WoD

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (45/35kg)
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

GOOD LUCK! This one is loads of “fun”

You know what to do….

JF.jpg



WoD - Thursday 14th February, 2019

WoD - Thursday 14th February, 2019

If you won’t sign up to the open because you are worried about the workouts, the scaling, if you can do the movements or lift the weights…sign up for me and the unhealthy amount of time it took me to create that wonderfully amusing Doctor/Patient meme last night.
Not only was I surgically attached to my phone for well over an hour doing it, but I had to download two apps (pay for unlimited speech bubbles on one of them), use 3 different images as well as an online assist.
PLEASE…don’t let my efforts be in vein! Biatches…sign yourselves up…you know you want to!

There is no excuse, do it now before you are uber busy tomorrow with the long awaited Valentines Night!! The one day of the year that you turn to your significant other (or someone that you want to fill that void) and tell them that you love them! Now, I don’t mind the day, not at all, I mean when else do you get to shoot a girl with a nerf gun as she ascends the stairs to your flat, dressed only in sexy underwear…under an overcoat?! Of course that never happened.
But men, don’t fall into the trap! Buy them a gift on any Thursday…be a man!

CrossFit Cardiff WoD

17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (100/70kg)
55 Wall Balls (20/14lbs)
55 Calorie row
55 Handstand Push Ups

Once you have squeezed out that final rep, get your scores on the whiteboard and get your arses out to the fancy pants restaurants and woo away…

heart-scribble.jpg

WoD - Wednesday 13th February, 2019

WoD - Wednesday 13th February, 2019

Now come on ladies, you need to keep up with the gents here. At a CrossFit Games Open sign up of 24 so far, only 6 of you are lovely females. Now the very last thing that we want this to be is a ginormous sausagefest, pleeeeease!

Sign up to the Open you rat bags, come on…I know it’s only because your scared! But there is really no need to be, us men will go easy on you. You know, let you win a workout or two.
Lads, you have to be with me on this, otherwise they won’t sign up. You can’t just thrash the ladies in every workout - let them have at least one.

I wonder if at this point my email go crazy with female membership cancellations or, the reverse psychology works and our open sign ups go through the roof?!

Anyway, are we closer to figuring out the week’s structure yet…no…I don’t blame you, there isn’t one!

CrossFit Cardiff WoD

12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps (24/20”)
12 Push Press (50/35kg)
9 Toes To Bar

I hope you don’t have to do this with one arm, like I had to in 2012. Sucks that way, it turns out. Kick your own ass from the previous attempt and get your rounds and reps up in red on the whiteboard…

12.3.jpg

WoD - Monday 11th February, 2019

WoD - Monday 11th February, 2019

What a weekend. Full of cool, fun and ridiculous workouts, which…have left me seriously sore! Who would’ve thought that if you scaled Fight Gone Bad beyond “female RX” it would leave you walking like John Wayne the following day!

Saturday was a great laugh - thank you to each and every one of you who came down and got stuck in, brought some bad ass food and made it such a cool day! Thank you, there was not a finer way to celebrate turning 8 whole years old!

With the open around the corner, we are planning to spend this week getting used to the layout, see if you can figure out the theme! 😉

CrossFit Cardiff WoD

11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double Unders
15 Power Snatches (35/25kg)

If this isn’t the first time that you have completed this workout, then check your score and write in red on the board should you have PB’d!

Waffle.jpg

WoD - Friday 8th February, 2019

WoD - Friday 8th February, 2019

Are you ready, excited and raring to go for the CrossFit Cardiff Birthday bash! We have been planning some interesting “WoDs”, all with the intention of no one coming close to their ends, but everyone having a massive blast!

Come down with an open mind, prepare to get your ass handed to you in multiple different ways, and please refrain from puking on my floor, getting me a noise complaint or starting a food fight…unless of course you are completely smashed drunk that is! 😉

CrossFit Cardiff WoD

2 Rounds For Time of:
300m Run
20 Deadlifts (100/70kg)
10 Muscle Ups

Spend a minute getting your beach bodies ready for the beach, but write your times to the whiteboard before you go…

Birthday+cake.jpg

WoD - Thursday 7th February, 2019

WoD - Thursday 7th February, 2019

Well that was new…now we sometimes get a couple of DNFs, especially when we wheel the Devil’s bikes out. Not even Satan himself will come to class, the cherry picking bastard! And really…who can blame him?!?

Now I know what you were all thinking, ‘what, 25 cals…is that “IT?”’ Well, maybe that’s what you would’ve been thinking had you not been on those death machines before. In fact the someone - who will remain nameless - actually said “I think I am close to death.” this morning.

Anyway, as I was saying, we have had a few DNFs before but never (ish) have we had a DNS (did not start)!

Ladies and Gentlemen we have a new king of drop off. Going from 23s in the first round, to not actually starting the last, one of your very own…drum roll please…Jack “Clive” Sealey!! Take a bow brother, that was impressive and very funny to watch!

CrossFit Cardiff WoD

Push Jerk
3 - 3 - 3

Split Jerk
3 - 3 - 3
The intention is to add load with each set. 

Throw that tin overhead and get the mahussive numbers written on the whiteboard!

Jack demisejpg.jpg

WoD - Wednesday 6th February, 2019

WoD - Wednesday 6th February, 2019

So then, how many of you are hung over after going out and getting absolutely rat arsed on your 8th Birthday?! No, ah of course, you are all preparing to crush the world in the open right?! Well in order to do so you have to actually sign up to the thing…come on, it’s $20, nothing hey! Get amongst it!

It’s the only way to get fully involved in the fitness fun with your fellow teammates.

The team is 14 strong so far, we have 50 to beat! I know you glorious bastards can do it!

CrossFit Cardiff WoD

6 Round Each for time:
25/18 Calorie Assault Bike*

Rest 4 mins between efforts

*1 min max time cap on each round.

Assualt.jpg



WoD - Tuesday 5th February, 2019

WoD - Tuesday 5th February, 2019

As some say around these parts…Penblwydd Hapus you lovely buggers you!!

8 long years ago I opened the doors of CrossFit Cardiff (albeit a different door to where we currently are), very tired and very afraid that: it would all fail; no one one show up; and if they did they would likely die if they decided to use one of the GHDs that I had finished building at 3 o’clock that morning. A significant number of bolts were currently residing in the bush outside.

But I need not have worried, the place was packed, from start to finish. People came from all over the country to see our little box, throw down with us and drink a beer or ten. Fight Gone Bad, my first ever workout, and the first that was ever coached at the gym. Utter carnage ensued. Not just for that day but for the next 8 years, we have all learnt, grown, succeeded and failed, but are still smiling and trying to improve.

We are truly blessed to have such an amazing box, full of utter legends doing wonderful things on a daily basis! And because of that place, I wake up everyday feeling safe.
Thank you all, drink a beer or ten! Here’s to another year of happiness.

Apologies if the above is a little disjointed, I have a possessed puppy who is currently running rings around me.

CrossFit Cardiff WoD

5 Rounds for Time of: 
10 Handstand Push Ups 
10 Chest To Bar Pull Ups 

Please write your beach body creating times to the whiteboard…

The Affiliate Agreement Sent

The Affiliate Agreement Sent

The Plan

The Plan

Day 1

Day 1

Fight Gone Bad

Fight Gone Bad

WoD - Monday 4th February, 2019

WoD - Monday 4th February, 2019

Welcome to a new and shiny week, fresh from an amazing turn out for the Badassed Mumma WoD. You guys should now have an understanding of one of the difficulties that our kick ass ladies go through when CrossFitting while pregnant. Not easy hey! And only one of the changes their body goes through - they really are badasses!!

To tomorrow. With the open upon us we are going to get you used to the style of the workouts. And done so with the added bonus of having a representative from HQ, at the gym filming you all in your best possible situations: sweating, breathing heavy, shaky, wishing you were really cwtched up on the sofa, rather than having a camera in your face. Luckily for you, it’s Grizz - and he is super professional and a proper dude!!

CrossFit Cardiff WoD

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 Toes To Bar
  50 Double Unders
  15 Squat Cleans (60/40kg)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 Toes To Bar
  50 Double Unders
  13 Squat Cleans (80/50kg).

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 Toes To Bar
  50 Double Unders
  11 Squat Cleans (100/65kg)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 Toes To Bar
  50 Double Unders
  9 Squat Cleans (120/80kg)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 Toes To Bar
  50 Double Unders
  7 Squat Cleans (140/90kg)

Stop at 20 minutes.

This is a difficult workout. Should you not succeed in one of the windows - continue to the 20min Cap as an AMRAP at the failed reps and loads.

Please write rounds and reps to the whiteboard on completion…

Julie Foucher.jpg

WoD - Friday 1st of February, 2019

WoD - Friday 1st of February, 2019

Pffffffft…see that, it was January! Which of course is no biggy, so long as things slow right down once it becomes warm again!

Below is an amazing comment from Coach Glassman, he is talking about an article that he wrote, available here which has received over a million downloads. And, was why a lot of people actually got into CrossFit in the first place.
What is Fitness will feature within Educate very soon.

”Where none existed we created a definition of fitness amenable to accurate and precise estimation. This is a prerequisite to measurement, and measurement is necessary to systematically, scientifically, improving fitness. This doesn’t make our definition right or wrong - definitions don’t come in flavors “right” or “wrong” - they’re either consistent or not, useful or not. Defining fitness as work capacity measured across broad time and modal domains is a moment in exercise science.

It also grounds the measurement of fitness to movement and not any one of countless surrogates. We didn’t need university approval for this; we didn’t need any of the academic and “scientific” organizations seemingly chartered to advance fitness (NSCA, ACSM, et al) to approve of our approach. We got the permissions we needed from logic, math, and the scientific method. It turns out that applying Newtonian mechanics to human performance bears fruit as it has in the study of all movement. Who’s surprised? I’m not.

As the principal architect of this approach, I will tell you that my motivation came in great part from the odd and long-nagging realization that exercise science was fruitless. I’ve publicly asked for decades now for someone to name a single contribution to any sports performance or training methodology arising from an advance in exercise science. (Crickets.)

This is the context with which I appreciate, understand, and explain CrossFit - even at Harvard Business School where the subject in my annual visit is our unparalleled business success. I stand in front of business students and explain that we took a stab at the first scientific definition of fitness relying heavily on Sir Isaac Newton and it worked!!

Even our low carb approach to eating had its origins in its dramatic impact measured in force, distance, and time. That is NOT insignificant, even if an aside.

None of this found an audience in academia - a few notable academics excepted. What did get the attention of the academy was our eventual dominance in the trainer certification space and our incestuous (frankly) relationship with first responders and men and women in uniform around the world.

The first significant response from academia was to fake a scientific study. The biggest name in exercise science suborned (were scientific misconduct perjury “suborn” would be the perfect choice of words) scientific misconduct as editor-in-chief of the largest peer-reviewed journal of exercise science and when exposed engaged in perjury and later spoliation of evidence to hide all of the above. “Caught red-handed” would be an understatement. The entire scientific edifice of the NSCA is an out and out fraud.

The corruption came from the top and appears throughout the NSCA. I could let the legal filings, judges’ and referees’ rulings speak for all of this, but I won’t.

We have emails detailing an unholy alliance of the NSCA, Pepsi, Ohio State University, ESPN, and a host of other nationally and internationally renowned companies and organizations coming together to stop what’s going on here on this website and in 15,000 gyms around the world flying the CF flag. What would that effort look like? Here’s just one effort costing millions: a score of bills drafted and floored in a dozen states over a dozen years making CF illegal. I called the NSCA and the ACSM “soda whores”. The NSCA sued me for it. They also dropped the suit after getting caught hiding emails that proved they were, well, soda whores. (On the advice of counsel I won’t mention that Lanny Davis has now come around trying to make this all go away.)

Dr. Morriem’s report was my introduction to scientific misconduct as a field of study. It also introduced me to the “replication crisis” and became the start of a deep and personal academic obsession with coming to understand what is wrong in science and medicine. Our exposure to the scientific fraud at the NSCA has been an education, better yet, a template, for the failures of organized fitness and medicine globally and the lack of meaningful response to the tsunami of chronic disease visible to all of us. We’ve been to hell and back and didn’t come back empty handed.

We owe it to our affiliates, CrossFitters, and the world to share what we've learned and been through.”

Some read, from the “Boss.” I love his passion and his fight, and if you met him, so would you!

CrossFit Cardiff WoD

A: Back Rack Walking Lunge
10 - 10 - 10

B: Deadlift*
5 - 5 - 5

*keep weight to where you can just graze the floor between each rep.

Coach.jpg

WoD - Thursday 31st January, 2019

WoD - Thursday 31st January, 2019

Do you see those little pieces of plastic and rubber? They are called doggie chew toys. I’m gonna let you in on a little secret about those toys. They’re not gonna play with themselves! Okay? Without you, they’re just worthless hunk of plastic. Like a loaded gun without a trained Marine to pull the trigger. And in the case of the doggie chew toy, it’s up to you, my highly skilled beauty, my puppy punisher. My girl who will not take no for an answer! My fucking warrior who’ll never put down the toy, until Oppo either holds up his paws or goes to fucking sleep!

Let me tell you something. There is no nobility in shitting in your own crate. I’ve shat the bed, and I have slept through the night. And I choose sleep every fucking time. Cause, At least as a well rested man, when I have to face my problems, I show up in a clean pair of trousers, smelling like a million bucks and am not covered in shit!

Now, if anyone here thinks I’m superficial or materialistic. Go and shit the bed and start your day stinking, everyone crossing the road to avoid you, because that’s what’s you’ll get! 

But, before you depart this room full of freshly smelling winners, I want you to take a good look at the person next to you, go on. Because sometime in the not-so-distant future, you’ll be pullin’ up to a red light in your stinky, soiled pants - having had no fucking sleep, and that person is gonna pull up right alongside you in a brand new Porsche, with their beautiful wife by his side, whose got big voluptuous tits. And who doesn’t smell like arse! Who will you be sat next to? Some disgusting puppy, gravy bone on the go and smug smile on his shit covered face, crammed in next to you with a carload full of wet wipes from the fucking Pound shop! That’s who you’re gonna be sitting next to.

So, you listen to me and you listen well. Are you sick of sleepless nights, wiping up shit at 3am? Good. Pick up the doggie toy and start playing. Are your neighbours ready to evict you? Good. Pick up the doggie toy and start playing. Does your girlfriend think you’re a fucking loser? Good. Pick up the doggie toy and start playing! I want you to deal with your problems, by getting some sleep! All you have to do today … is pick up the doggie toy and play the games that I have taught you. And you will sleep! More than the sleepiest, most rested couch potato in the whole of the United fucking Kingdom. I want you to go out there, and I want you to RAM that doggie in Oppo’s face, till he fucking sleeps! That’s what I want you to do.

You be ferocious! You be relentless! You be a doggie chew toy fucking terrorist! Now, tire that Motherfucker out! AHHHHHHHHHHHHH!!!!

CrossFit Cardiff WoD

Complete as many rounds and reps within 9 minutes of:
3 Squat Snatch (60/40kg)
9 Wall Balls (20/14lbs)

Stolen but scaled, from Chris Spealler. Thank you and you thank him, as you are writing your scores to the whiteboard…

3fe181ec-8665-4404-b21b-ad4e6c4c168c.JPG

WoD - Wednesday 30th January, 2019

WoD - Wednesday 30th January, 2019

Through absolutely no choice of his own, Oppo will be spending the majority of the day at the gym tomorrow, wandering around, cutting loose, helping me coach you all to elite levels of fitness.
Now he will of course be contained, as being the beast he is, this is certainly required. However, he has been marked as a very accomplished escape artist and can and will, lick any unsuspecting person; from 10 ft and with no prior warning! You, have been warned.

With Op’s in hand, I will be focused on getting you lot a significant response on the assault bike, as well as chase the little legend around, poised with a floor wipe, as apparently he is too posh to pee outside.

Come down and get in line for a cwtch, and if anyone knows how to use a papoose then I am all ears!

CrossFit Cardiff WoD

For 4 Rounds, each for max reps:
Within 3mins Complete: 
20/15 Calorie Assault Bike*
20/15 Calorie Row
Burpees Over The Rower
Rest 9 Minutes

*There will be a strict 1 minute cap on the assault bikes. My last piece of advice is…do not be lulled into a false sense of security!

Good luck and please record total burpees, across 4 rounds, to the whiteboard…

Oppo Cwtches.jpeg

WoD - Tuesday 29th January, 2019

WoD - Tuesday 29th January, 2019

It’s all fun and games until your puppy shits alice oover the plats hey?! No understanding of what I just said, that’s ok, you really don’t want to know! However, if you are ever intrigued and fancy just figuring out what the hell half these posts mean, then simply click here for a dictionary.

In any case, you all understand the international language of fitness, and know fully what lies in store for your shoulders tomorrow. There is clearly only one reason that I am doing this to you poor buggers, and that is that soon enough it will be hot again, the summer months will be upon us before you know it. And you legends will be having to beat the essence parties off with a shitty stick while bimbling about Roath park on a Harry Von Redders day! Merely because of the boulders i’ve given you as a result of workouts like tomorrows…you’re welcome!

CrossFit Cardiff WoD
Complete as many rounds and reps within 14 minutes of:
20 Kettlebell Swings (32/24kg)
40 Double Unders
20 Toes To Bar

Please write your shaky scores on the whiteboard on completion…

RMA_Dictionary.jpg

WoD - Monday 28th January, 2019

WoD - Monday 28th January, 2019

I sincerely hope that you are all relaxing to the max, having thoroughly enjoyed your fun filled weekends so far! Having drunk loads of delicious beer, eaten some amazing foods, containing Protein, Carbs and Fats at every meal, and are preparing yourselves for a relaxing evening chatting with friends, or chilling on the sofa, or visiting family…you get the idea. But, make sure you rest, and recover, as this week…your asses are mine! 💪🏼😉

Attack, each workout as if it was going to be your last CrossFit workout ever. You are having to move to some far away place, to monitor the natural migration habits of oysters, fuelled only by shitty Richtea biscuits and forced to train alone in a ships, low ceiling gym, able only to run on a treadmill that has a natural decline/incline as said ship moves on the waves. Far fetched, it’s happened. Apart from the oyster migration of course.

Please, comment, like, love. Post pictures, share messages of good will and best wishes, underneath this post, to one of your own who, is moving to a warmer, dustier climate. Ben leaves us for the sunshine of Dubai!

The beauty of a CrossFit affiliate is that we are never far away. Faces and accents may change, but the people, deep down, are the same. Recognisable through hook grips and torn callouses, Nano 8s and knee sleeves maybe, but most importantly via a welcoming smile and a sweaty hug! By moving, your family has simply got bigger.

Ben you have been a pleasure to coach, and will always be welcomed back to my affiliate, on whatever day you decide that to be. Thank you for your support, not just of me but of your peers who look up to you greatly.
You are family and will always hold the place of a brother. Enjoy your time and reach out if you need.


CrossFit Cardiff WoD

3 Rounds of:
Run 800m
2 Mins max squat cleans (80/60kg)
1 Min Max Bar Muscle Ups
These are continuous rounds, meaning that you have to monitor your own timings. Look at the clock as soon as you reach your barbell from the run, and begin a 2 minute timer. Once the 1 minute of Muscle ups is over, get your mach one, rubber bound foot back out on that road.

Please write total times and total reps of combined movements, to the whiteboard…

Ben Ball.jpg

WoD - Friday 25th January, 2019

WoD - Friday 25th January, 2019

Right then you competitive buggers, a few of you have been asking about the 2019 CrossFit Games Open: what we are planning to do and how it will run, all that stuff. Clearly I am more than happy to judge those bad asses of you who have your eyes pinned on the big dog, Mat Fraser…he’d better watch out. Now that the Met Con class is up and running, Joey has been training 14 times a day!
I say training, it kind resembles such, apart from yesterday where all I could detect was a barbell slapping him about the face as if he owed it money! 😉

Anyway, here is some info:
The open is upon us and registration is live…sign your arses up! It costs $20 and you can do so by clicking here

What you get...the opportunity to be the world's fittest! The mere mortals amongst us, just get to have a ridiculous amount of fun for five consecutive weeks! This year, the workouts will be done on Saturday's, so that: the Friday morning class/coach doesn't suffer having to run the workout with little to no prep (even though there is no way that Ash will be going to bed prior to the announcements); there is more time for fun and frolics (most of you can spare a little longer for such activities on a Saturday); and if I decide to program the exact same movements on Thursday (history proves that I am extremely good at this), then you have a day of rest before attacking it. 

It all makes perfect sense. 

In order to keep up the camaraderie and good times throughout, mini "teams" will be allocated from those who have signed up to battle it out in as many inventive and ridiculous ways as creativity will allow; atop of the already assigned WoDs. 

A week prior to the first Open WoD, 19.1, teams will be drawn out of the hat, affording you ample time to discuss team game plans with your Team Captain's (appointment method TBC) as well as set up the essential - and not at all annoying - what’s app/facebook messenger groups, as well as the coach assigned to control the squabbling. 😉

Each team will have two coaches assigned. Set to lead by example by undertaking each workout head to head, no shirt, no chalk, and wearing a £7 pair of pumps bought from the local Tesco Extra; just like the good old days, old fashion stare down! 😉

For the entire open, teams will acquire points for workout wins, for participation, for those deemed to have gone above and beyond for their fellow athletes (whether they are on their team or someone else's), as well as performing weekly tasks.

Throughout the open, members will also gain points for each friend (one per person) who attends each "Saturday morning lights" event. These friends should not have done CrossFit before but be up for a kicking (😉) and more importantly a laugh. The ability to count double unders will also be appreciated. 

Look out for further details to be announced, but for now…get registering, be sure to request to be added to the Reebok CrossFit Cardiff Team roster, and let the games begin…

CrossFit Cardiff WoD

For time:
100 Toes To Bar
Every time you break perform 15 Medicine Ball Cleans (20/14lbs)

Who’s got it in two sets?? If you have the minerals, come on in and get after it. Record your Friday score to the whiteboard please…

2019 open.jpg