WoD - Wednesday 14t November, 2018

This coming weekend sees the gym closed for a kick ass CrossFit L1 Seminar and so there will be no classes on Saturday, nor open gym on Sunday.
However, the gym will be open for a Team WoD on Sunday evening at 18:00 (6pm to the uninitiated) The class will be an hour, allowing you to get home in time for your Sunday evening influx of Sir Attenborough.
Come along and kick your hang overs into touch in style!

CrossFit Cardiff WoD

Within 15 minutes climb as high as possible of the ascending rep scheme of:

2 - 4 - 6 - 8 - 10 etc
Toes To Bar
Ring Dips
Athletes must run 200m prior to starting each round.

Please write completed and partial rep scores to the whiteboard…

WoD - Tuesday 13th November, 2018

We are ready to take all of your hard earned money…in return for a seriously fun filled and hang over inducing night of drunkenness and debauchery! There’s no need to be embarrassed, we all know that things will happen, maybe something that you really would rather not, but it’s all cool…we’re all friends here!
Regardless, due to the amount of alcohol ingested last year, not one single picture or video was recorded. Members found it entirely impossible to be able to unlock their respective smart phones in order to record the carnage. Therefore…you are safe!

Tickets will be £20 to will include hot food, sole occupation of the entire first floor at Tiny Rebel and hopefully a free drink (negotiations still on going).

Do NOT miss out, rather hand over your party tokens to a coach at the gym (CASH ONLY PLEASE) and get your name on the list!

CrossFit Cardiff WoD

For Time:
Row 2000m*

*Death by double unders.

On the first minute, athletes will perform 10 Double Unders before rowing as far as possible within the minute. At the top of each minute, athletes will perform 5 more double unders before continuing the row.
Either you die, or the timer gets you.

Please write total completed distance to the whiteboard…

WoD - Monday 12th November, 2018

They went with songs to the battle, they were young.
Straight of limb, true of eye, steady and aglow.
They were staunch to the end against odds uncounted,
They fell with their faces to the foe.

They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.

CrossFit Cardiff WoD

‘Remembrance’
Within 18 minutes, complete as many rounds and reps as possible of:
11 Hang Power Snatch (35/25kg)
11 Burpees
11 Thrusters (35kg/25kg)
11 Pull-ups

On the 11th Minute, rest in silence for 1 minute before continuing where you left off.

Please respect those who have paid the ultimate sacrifice….

WoD - Friday 9th November, 2018

So, hands up who thought the Devil’s press left a mark…🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️

(If that didn’t work, it’s an emoji of a guy with his hand up in the air!)

Tomorrow, the workout will simply polish your DOMs enough to go into the weekend with your head held high!

CrossFit Cardiff WoD

Within 15 minutes complete as many rounds as possible;
7 Deadlift (130/90kg)
5 Box Jump Over (30/24”)
3 Wall Walks

Finish, smile and write your rounds to the whiteboard….

WoD - Thursday 8th November, 2018

I told you the Devil was going to reach into your soul and remove a vital part of you hey?! And the bugger can do it all while you are trying to pull two dumbbells over your head! The total swine!

Luckily for you little legends, tomorrow, rather than do some really hard movements like a Devil’s Press, we have some really “easy” ones for you! Chill out a little, this won’t hurt a bit, there’s no way that your legs will scream for mercy, but rather you will finish looking like a complete God/Goddess instead!

CrossFit Cardiff WoD

5 Rounds for time of:
35 Medicine Ball Cleans (20/14lbs)
15 Toes To Bar
35 Double Unders

Sprint, as fast as your tired little legs will take you, and write your times on the whiteboard please…

WoD - Wednesday 7th November, 2018

Hump day, means another one closer to weekend of drunkenness and debauchery, I bet you lot can’t wait!

Anyway, a movement that we haven’t utilised before the Devil’s press. And I reckon you are going to LOOOOOOVE them!!

CrossFit Cardiff WoD

5 Rounds of:
Within 2 min complete as many reps as possible of:
20/15 Calorie Assault Bike
Devils Press (50/35lbs)

Rest 6mins between rounds

Please write the total number of Devil’s press completed to the whiteboard…

WoD - Tuesday 6th November, 2018

How is everyone feeling after Fran on heat?? Shoulders and legs in bits?! Funny that!

Luckily for you lovely lot, we do not concern ourselves with how “typical training” comes about, meaning that unfortunately you may well have to use your little legs three days in a row. Here is the wonderful Pat Sherwood for a word on that…

And with that knowledge bomb fresh in your mind, get your teeth stuck into this…

CrossFit Cardiff WoD

For time:
Row 1600m
Run 1600m

Don’t hold back, go as hard as your tired little legs will allow you. Once done, times to the board please…

WoD - Monday 5th November, 2018

Happy Monday team. I hope you guys have had an awesome weekend without dog scaringly loud fireworks going off. Rather friendly and manageable ones.

Come on in and start the week. Conroy is dishing out some significant fitness from across the other side of the world. He is relentless, why chilling, drinking and definitely NOT doing these devastating workouts…he is allowing your fitness to improve while his takes a different turn. Good luck!

CrossFit Cardiff WoD

For time:
42 Thrusters (20/15kg)
42 Jumping Pull Ups
30 Thrusters (40/30kg)
30 Pull Ups
18 Thrusters (50/35kg)
18 Chest to Bar Pull ups
9 Thrusters (60/40kg)
9 Bar Muscle Ups

Please, if you are able to lift your hands up high enough, then write your scores to the whiteboard…

WoD - Friday 2nd November, 2018

The weekend is upon us, the end of another hard weeks worth of work and WoDs. Unfortunately, we don’t have any super cool Halloween throw downs for you, Conroy is too busying taking a truly deserved break down under! Sunning himself in the Ozzy sun, as we freeze in the Welsh Winter!

However, come December 21st we will all be heading out to get absolutely trashed at Tiny Rebel for our annual Xmas party. Prices are still being finalised, but tickets are set to be around £20. To include a couple of free drinks, plus a hot buffet and the soul occupation of their entire top floor, including our very own bar, cwtch room and 3rd separate function suite, where Ash can blast out The Greatest Showman Sound Track until he get’s punched in the baby maker by someone more sane.
TRUST ME, YOU WILL NOT WANT TO MISS IT!!!

CrossFit Cardiff WoD

For time:
50 Cal Row
40 GHD Sit Ups
30 Handstand Push Ups
20 Ring Muscle Ups
10 Deadlifts (150/100kg)

If you survive, congratulations…write your score up on the whiteboard in celebration…

Ash following his Showman exploits

WoD - Thursday 1st November, 2018

F**K, November!! Pinch, punch…
You know what that means don’t you?! Massively shit TV is soon going to be upon us, relentless adverts from has been bands selling their greatest hits albums and some sort of dancing show building for a grand finale on Christmas day!
You are going to be resisting the temptation to string up trees and lights and stuff, just remember though…there will be plenty more sickening assault bike workouts before the big day actually arrives!

Now, one thing you can get excited about…the 2018 CrossFit Cardiff Christmas Doo!! If last years was anything to go by, this year will be entirely bonkers. Check your facebook account for your invite, more details will be added soon.

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible, within 15mins of:
10 Dumbbell Hang Clean (50/35lbs) 
10 Dumbbell Should To Overhead (50/35lbs) 
10 Box Jumps (30/24”)

These rounds are “you go, I go”

Drag your buddy to his/her feet, stagger to the whiteboard and scribe your blistering scores, please.

WoD - Wednesday 31st October, 2018

Go on then, tell me, how are the pins? All good? How are stairs treating you?? Anyone else forced to kip out of bed so that they don’t have bend in anyway.
Lunging into squats into lunging into squat is stupid! But…the more muscle you have the harder your metabolism will be forced to work, and so therefore your body will be kicking out more heat…and so if you really think of it, we are only doing it to make you lot more comfortable throughout the winter months! ;-)
On another plus side, your butt’s will look legit in your Christmas frocks!

CrossFit Cardiff WoD

For time:
21 - 15 - 9
Assault Bike Calories 
Kettlebell Swings (24/20kg)
Burpees

Write your ball bustlingly fast times to the whiteboard please…

WoD - Tuesday 30th October, 2018

Now that the dust has settled from the weekend, and the DOMs are beginning to kick in from Tabata (punch yourself in the respective private parts for 4 rounds), I guess your shoulders, biceps, lats, pecs and lower backs are fried…good job that we are leaving them well alone tomorrow then hey…

CrossFit Cardiff WoD

For max loading
8 Back Rack Walking Lunge
4 Back Squats
8 Back Rack Walking Lunge
4 Back Squats

This is one continuous set.

Please post loads to the whiteboard and seriously consider never sitting again…

WoD - Monday 29th October, 2018

Well then, you lot are awesome hey?! Not that I am surprised, but it looks as if you had a kick ass day yesterday! I was watching the IG stories when I could, and catching up on them afterwards when I couldn’t. Amazing to see the amount of amazing performances, especially considering that you were all dressed in attire which definitely does not make it easy to snatch. It’s a good job Conroy had something on underneath his pumpkin dress!
A particular favourite (surprise, surprise), was Aris and his team’s demise following an assault bike calorie sprint or 150. Still, in true Greek style, once some beer had been consumed he was back to his normal folk dancing self! Legit and he may well now be dubbed…”Snake Hips!”

I just have one question…what the hell does The Mask have to do with Halloween?

Welcome to another week, what better way to begin than with a cheeky number from CrossFit.com…

CrossFit Cardiff WoD

Tabata Push Jerk
Rest 3 minutes
Tabata Chest To Bar Pull Up
Rest 3 minutes
Tabata Press Up
Rest 3 minutes
Tabata Hang Power Snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Bars loaded at 40/30kg

Please write total reps per movement to the whiteboard…

WoD - Friday 26t October, 2018

So you don’t only have Suller to thank for this workout. But, Pat Sherwood and CrossFit Linchpin. Originally programmed for the 2017 CrossFit Games, for the teenage and masters categories, we have decided to scale it due to the freaks performing there are waaaaaaay fitter than we are.
In order to preserve the intended stimulus of the workout, we have had to reduce the load to one far lighter than the 16 year olds used! Holy shit!! How good does that make you feel?!

CrossFit Cardiff WoD

Bar Fight
For time:
50 Chest To Bar Pull Ups
40 Toes To Bar
30 Clean and Jerks (80/60kg)*

Thank you to CrossFit Linchpin and Pat Sherwood.
The original loading for the male 16/49 year old categories was 93kg (205lbs) and for the females, 65kg.
The winning times were:
Boys 16: 9:29
Girls 16: 9:46
Masters Men (49): 12:14
Masters Women (49): 11:49

Crazy hey!

WoD - Thursday 25th October, 2018

Legs are like jelly! Thanks Suller!

Anyway, I have something very cool for you to watch, the most important part of this blog post. A very good friend of mine, Rob Lawson supported an amazing man throughout his journey of cancer treatment. Dan, a Royal Marine based in Arbroath, Scotland, at 45 Commando was diagnosed in the summer of 2017.
One day, he arrived at the gym wearing a hat and drinking a coffee, the Chemo had begun and the side-effects were obvious. Rob, being Rob, immediately and in an act of solidarity got his clippers out and shaved his head. Every Monday from then on, #coffeeandclippers was born. Sometime later, an event was organised, with a local Barbers shop named Mr Dun, £17,000 have been raised to date and all due to another amazing CrossFit Community.
CrossFit Aberdeen, you lot are fucking legends!

Having said all that, Dan still dancing like a Marine, you need to sort that out! ;-)

CrossFit Cardiff WoD

3 Rounds, each for time:
500m row

Rest 6 minutes between efforts

Please write each individual, kick ass time down on the whiteboard.

WoD - Wednesday 24th October, 2018

Enjoy that did you? I bet you did! At least it was warm and sunny, not what the end of the week is going to be like apparently! Take it while it lasts.

Just in case your legs aren’t utterly destroyed yet, and maybe because the coaching staff fancy a quieter end of week ;-) we are going to make you squat heavily and for LOTS of reps!!
Wave goodbye to your beautiful butts!

CrossFit Cardiff WoD

Back squat
7 - 7 - 7 - 7 - 7

Take your shakes legs on over to the whiteboard and record your scores. The team is looking for an ascending load across all sets, starting heavier than you think you really should! Failure is perfectly ok…

WoD - Tuesday 23rd October, 2018

Now I know you will all be rushing to get to class tomorrow in order to do the workout, but just remember to be courteous to your neighbours! Please refrain from screaming like a kid at Christmas in pure and utter excitement, think of the poor buggers, wrapped up in their warm beds who aren’t able to get up at 05:30 to get to an amazing gym to do an even better workout. But rather, just have to lay there, while their significant others brings them tea and toast in bed!
Poor bastards!

CrossFit Cardiff WoD

For time:
1 Mile Run
10 Burpees
800m Run
20 Burpees
400m Run
30 Burpees
200m Run
40 Burpees 

Please write completed times and express your love for Suller, on the whiteboard…

The South Wales Echo interviewing the 06:30 class during their workout, multiple weeks after it began.

WoD - Monday 22nd October, 2018

I’m not sure whether you lovely lot full comprehend my constant, seemingly random rambling, specifically on Monday’s workout posts. When asking you all the open ended question of…
”who got drunk this weekend?”
”who got arrested?”
…well, here’s why…

Every Monday morning at a Commando unit, each fighting company (around 90 Marines) muster on parade at zero eight hundred hours (8am), in uniform - the only day of the week. Once assembled, as smart as a guard, just twice as hard, the beautifully coloured and coveted green beret almost glowing in the Scottish sunshine, the Company OC (Officer Commanding) addresses his men…
”Good morning chaps (officer speak), how is everyone (silence)? Hung over then I take it.” “Okay, I want to see a show of hands…”

“Who got drunk?”
90 Marines raise their hands

“Who got arrested?”
45 Marines raise their hands

“Who got laid?”
One Marine raises his hand!

“Locky…you got laid? With that ginormous alien head!! Get f**ked…your new name is now Alien Heed!” “Those arrested, form a queue outside my office!”

CrossFit Cardiff WoD

For time:
21 - 15 - 9
Box step overs 24/20” (50/35lb) dumbbells
Ab mat sit ups 
Handstand Push Ups

Please write completed times and answers of the above questions to the whiteboard…

In the week…

On the weekend

WoD - Friday 19th October, 2018

I would just like to apologise on behalf of your legs and butts. If they feel anything like mine then you too will be requiring to make stupid noises every time you stand up, sit down, bend over…to pick up the soap you’ve dropped…shame or climb the stairs.

Lets lunge like that until the pain goes away and then test how much we can squat!

I bet you aren’t thinking about your butts now though hey…just your arms?!

Hands up who loves dumbbell snatch…
Hands up who after 100 pull ups no longer loves a dumbbell snatch…

CrossFit Cardiff WoD

For time:
30 Deadlift (100/70kg)
30 Handstand Push Ups
20 Deadlift (120/85kg)
20 Deficit Handstand Push Ups
10 Deadlift(140/100kg)
10m Handstand Walk

Please write completed times to the whiteboard…

WoD - Thursday 18th October, 2018

I don’t quite know how to tell you all this but…Aris has learnt how to pace.
Uncharacteristically, following the workout, he was back on his feet only a few short minutes after finishing. Rather than looking like his usual see through, ghost like self, as we have become so accustomed too when the assault bikes have been dragged out, he actually appeared composed; almost together. As if maybe he could go again.
Not only did he look okay, but he actually finished the workout!! Quiet impressive. He has firmly grown away from performing 25 Cals in 15 seconds and then lying on the ground for the remainder of the 12 min cap.
Today truly is a sad day!

CrossFit Cardiff WoD

For Time:
100 Pull ups
80 Alternating Dumbbell Snatch (50/35lbs)
60 GHD Sit Ups
40 Box Over Jumps (24/20”)
20 Calorie Row

Please kiss your biceps and write your times of the board…