WoD - Friday 31st July, 2020

Happy Friday legends, welcome to the weekend where you are going to have to be on your A-game, staying well away from a pinch and a punch, first of the…

Another Saturday class is jam packed and excited to throw right down in car park fitness. Maybe there’s a new brand there!

Awesome week of training, enjoy a week earned cold beer or ten!

The workout I have for you tomorrow is one that is administer on the CrossFit L1 (apart from the over the bar part, RX+), and it is thoroughly enjoyable…to watch!

CrossFit Cardiff WoD
3 Rounds for time:
15 Thrusters (40/30kg)
12 Bar over burpees

Please get those blistering times up on the whiteboard please…

WoD - Friday 27th December, 2019

Get back, show off you’re new clobber…lift some tin. It’s that easy!

Oh…and sprint a little at the end!

CrossFit Cardiff WoD

5 Rounds for max weight
3 Front Squats
3 Back Squats*
Immediately following the fifth round, row 1000m for time.

*these sets are unbroken and for max load.

WoD - Thursday 5th September, 2019

15 Toes To Bar and 5 Bar Muscle ups per round, separated by 20 seconds of double unders, and my grip is fatigued…funny that!

Maybe we need to work with more gymnastics as due to the amount of you ninja’s who PB’d your clean and jerk, it looks like we are set there! 💪🏼

Now tomorrow’s workout scares me! Sure you could pace it, or you could go at utter suicide pace for the duration. If you consider not coming because of it, that’s a perfect reason to just go. It won’t be as bad as you think (except it will), but you will be stronger for it.

CrossFit Cardiff WoD

5 Rounds, each for time of:
400m Sprint
Rest 3 Minutes between rounds

Get a time up for each, and wave goodbye to your hamstrings for a day or two…

WoD - Monday 19th August, 2019

Happy Monday lovelies. I hope you have had a kick assed weekend, getting after some seriously fun buddy style fitness before messing it all up with copious amounts of the good stuff! For those of you who don’t have a two day hang over or maybe those that do, we have a little thrashing that will kick your week of to a seriously “fun” start!

Remember, if you see a “buddy” wandering around looking lost…give them a sweaty hug!!

Everyone with a hang over loves an interval…

CrossFit Cardiff WoD

5 rounds for max reps:
Within 2 minutes - 
50 Double Unders
9 Burpee Box Jump Overs (24/20”)
Max Calorie Row

Rest 4 Minutes between rounds

WoD - Friday 26th July, 2019

One morning, towards the end of Marine training, when we were all particularly tired, we had an early morning PT session booked into the timetable. 06:00 and with one of the training team, rather than the PTI. Now seeing as these guys new a lot about guns, and not much about how to administer any type of intelligent fitness, simply meant that we were set to get an all out thrashing! One that would make you wish that you were back at home with your mummy, regardless of your age.

We were all up, at 05:00, because you have to shower before you get thrashed (as well as afterwards, of course), stood to attention waiting to see which evil bastard it was who was tasked to make our eyeballs bleed before the sun came up.
06:05 and nothing. 06:10…was it a test? 06:15 Someone was watching us, surely. Seeing what we would do. 06:25. F**k it, we’re going back to bed! 07:50 Back on parade ready for the days training, no second shower (ssshhhh) and this time with a very hung over and sheepish looking Corporal giving us shit, order restored.

…don’t you worry though, that is never happening to you! We will always be there for class, poised to relentlessly administer a damn good thrashing!

CrossFit Cardiff Partner WoD

For time:
20 Devils Press
40m of Overhead Walking Lunges 
40 DB Thrusters
20 Devils Press
40m of Front Rack Walking Lunges 
40 DB Thrusters
20 Devils Press
40m of Back Rack Walking Lunges 
40 DB Thrusters
(2xDB 50/35lbs)

Now this will definitely make your eyes bleed. Team times to the board please…

WoD - Tuesday 23rd July, 2019

If you see 3 people, maybe more, wandering about the gym aimlessly and looking exactly like Gem Verallo it’s because she has dragged her entire family down to “Bring a Buddy” week, and so should you have!

There is talk of Alfie’s mother making an appearance just to smash the hell out of him in a workout. No swearing on Wednesday night please!

What a perfect workout for the first day of bring your mates along to get thrashed until their eyeballs bleed hey?! Tomorrow’s might be better…or not.

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 5mins of:
20 Deadlift (60/40kg)
10 Shoulder To Overhead (60/40kg)
Immediately into…
3 Rounds for time:
30 Double Unders
15 Chest to Bar Pull Ups

Please write rounds and reps and overall time to the whiteboard…

WoD - Monday 15th July, 2019

What an amazing weekend! A trip to the Commando Training Centre, heading to Swansea for some serious fun and frolics, but not before hitting a bad ass workout at CrossFit Cardiff on Saturday morning. Which, provided a significant stimulus for you guys, especially Christie…

Never have I have had to “check my pulse”, rather her pulse (anyone’s pulse) during a workout. Genuinely thinking that she was going to croak mid assault bike sprint left me wondering…have I finally gone too far!
Don’t worry, that thought soon left my mind and I am now back to normal!

Welcome back the Tribal Clash warriors, competing all weekend causing them to be forced to be removing sand, lodged into places that the sun doesn’t shine, for weeks to come! Congrats teams, hell of an effort. As far as we know, they finished 31st and 35th. Legit!

CrossFit Cardiff WoD

Overhead squat
4 - 3 - 2 - 1*  

*With the load used for the 1 rep overhead squat, perform one set of max reps Front Squat.

WoD - Tuesday 18th June, 2019

Is it just me or as anyone else’s lungs and forearms on fire?

Now, don’t you guys stress out, tomorrow is planned to be the last exposure, purely to a back squatting heavy day until we re-test our 1RM next week. It is however a little different…we have a wave.
Work as hard as you can to push the loads up on the sets, take a slightly longer rest period on the way back up the reps with the focus being that you are able to squat the same loads.

Grit your nashers as it is going to be hard, hard but lots of fun!

CrossFit Cardiff WoD

Back Squat Wave
9 - 7 - 5
5 - 7 - 9

Pyramid up and back down in weight. The Goal is to maintain the same loads for the sets of 7 and 9, on the way back up. 

WoD - Friday 14th June, 2019

Who’s got that Friday feeling? You know, the super special one where you have to go to A&E and sit in the waiting room without the ability to pick your nose due to the eye watering pain in your arms. There because in the past three days you bicep curled your power cleans, basically climbed a rope without any legs and finally early armed pulled the living crap out of a bunch of Sumo Deadlift High Pull?!
Well don’t fret, you don’t have rhabdo, but you likely do have a sweet pair of pipes to impress the ladies (and lads) on the dance floor tonight! Now just make sure you don’t dance like Davs and you’ll be just fine!

Now then, stand by for ALL the rets of the gymnastics…

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 15 minutes of:
20 Alternating Pistols
10m Handstand Walk
10 GHD Sit Ups

Now that you also have abs that you can wash your knickers on, and an arse that will give folk on St Mary’s street whiplash just write Thank you on the whiteboard…

WoD - Thursday 13th June, 2019

Danny Watson is only one man, but what a hell of a man! The (nearly) Ginger Ninja can climb a 15ft rope 156 times in an hour, now that is a serious feat! Nothing to do with this post (it’s all mainly bollocks of course), but he seems to do something to punish himself for a significant period of time once every 2 - 3 years, all to raise huge amounts of money for charity of course.

Now, the importance of this is technique focused…there is literally no way that he would’ve been able to do so with poor technique, not a chance in hell. As he states, rope climbing is all about legs, “legs and feet”. “And abs!”
Today’s WoD was a great example of how technique always wins. And, with that in mind, keep your eyes peeled for a new class coming soon…

Ps. If you want to laugh until you cry, ask Danny to tell you the story of the competition he attempted to compete in the weekend following the rope climbing record, and the Toes To Bar workout within that comp.
Pps. Many moons ago, Danny was a Coach at the gym, is one hell of a guy and I miss him everyday.

CrossFit Cardiff WoD

5 rounds for time:
10 Sumo Deadlift High Pull (50/35kg)
5 Burpee Bar Muscle Ups

Once your billy biceps have recovered, get those times to the whiteboard…

WoD - Thursday 30th May, 2019

I’m starting to think that you lot did something wrong when you tested your last “1 Rep Max” back squat. As, when Xiaowen decides to pause at the bottom of his last rep of 4s, on the final set, before standing it up and saying that that was his 1RM I call BULLSHIT!! 😉

It might also be as a result of Melski now working at Welsh Water, maybe she has somehow inserted so PIDs into the flow, big help for you guys and without the associated guilt…what a legend!

CrossFit Cardiff WoD
For time:
30 - 20 - 10
300m - 200m - 100m
3 - 2 - 1 reps of:
Dumbbell Hang Snatch (50/35lbs)
Run
Rope Climbs

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 - 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 22nd March, 2019

This must be what the night before your wedding feels like, all tense and nervous. Waiting, wondering, contemplating what it is going to feel like, to walk rather down the aisle, but up to the barbell to bang out as many thrusters as Dave Castro wants you to. Unfricking lucky!

We all know that Castro just loves a thruster, and so we may as well love them too. Get excited, because you are going to do the workout whether you want to or not…and so false motivation is better than no motivation…

Just don’t be all “American” about it! 😉

CrossFit Cardiff WoD

3 Rounds Each for Time: 
20/15 Calorie Row
30 KBS (20/16kg)
20/15 Calorie Row 

Rest 3 mins between rounds

Holy movement redundancy Batman, nevermind that though, get your times up on the whiteboard…

WoD - Wednesday 20th March, 2019

Anyone want to see something insanely impressive…yep…well click on the link below. Many of you attacked 19.4 like a bulldog in a china shop, but unfortunately were not able to edge out Mat Fraser, the fittest man on the planet.
Now this is the problem with people like this…they make it look so fracking easy it lulls you firmly into a false sense of security. There’s no need to question how he was much faster, as it’s obvious, he lands his last burpee directly in his set up position for a snatch and rips the bar off the floor as if it’s a PVC pipe and he’s pissed at it…and…you did not! 😉

Anyway. Back to the real world and the weeks training. 19.5 is a coming and we need to get fit!! Good luck!

CrossFit Cardiff WoD

3 Rounds For Time:
5 Strict Handstand Push Ups
10 Kipping Handstand Push Ups
15 Wall Balls (20/14lbs)
30 Double Unders

If you are able to elevate your arms to the level of the whiteboard that your name is written on, then please pop your time next to it…

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…

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

’Finley’
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 - Monday 16th July, 2018

Another weekend done, with more bad ass weather, blazing sun and some extremely questionable training attire. Notebook of fitness smashed you so hard, peoples shorts starting independently falling off!
That used to happen to Hugh Hefner. It's weird, every time he was around a group of females, all of his clothes just would not stay on his body! It must have been a nightmare; courgettes everywhere!! Good for the ladies though, just not for the coaches! ;-) #alwayswearcourtesyshorts #pleasenofroners

If you need clarification on that last hashtag then please just ask. 

Now then, welcome the next batch of legends into the box please, they may come in looking like rabbits in the headlights, but they will leave with smiles! 
Welcome to the party team, it's just like one of Hugh's! ;-) 

CrossFit Cardiff Partner WoD

4 Rounds of:
Within 2 minutes complete:
50/35 Calorie Assault Bike
Remaining time Kettlebell Swings (24/16kg) 
Rest 4 minutes between rounds