Viewing entries tagged
GHD sit ups

WoD - Friday 19th July, 2019

WoD - Friday 19th July, 2019

Who’s got that Friday feeling? I know you lot all have, just can’t wait to get out of the office and to the gym where you can smash yourself into the ground for the first time (of many) this weekend.

Well if anything, tomorrow’s workout will get you ready for a fun filled weekend on the beach…in the rain! A challenging gymnastics based punch in the respective genital area, pumping you up just like Friday’s used to be like in the globe gym…chest and bi’s night!

CrossFit Cardiff WoD

5 rounds for time:
1 Min L-sit hold off dumbbells
20 GHD Sit Ups
10 Strict Handstand Push Ups

Scores up before you head out onto the town to flex your way through another Friday night…


WoD - Friday 11th January, 2019

WoD - Friday 11th January, 2019

There is only one way to lift a new 3 rep max deadlift, and that is definitely not when you have to sprint row 300m between sets. But, more like when you are wearing your very best yellow t-shirt and look the most like Big Bird as humanly possible!

Another factor that usually helps you out, is some top level coaches adopting some entirely appropriate coaching stances.

Luckily, here at CrossFit Cardiff, we’ve got you covered on all aspects…

CrossFit Cardiff WoD

Run 400m
40 Kettlebell Swings (24/16kg)
40 GHD Sit Ups
4 Rope Climbs
Run 300m
30 Kettlebell Swings (24/16kg)
30 GHD Sit Ups
3 Rope Climbs
Run 200m
20 Kettlebell Swings (24/16kg)
20 GHD Sit Ups
2 Rope Climbs

Go hard but listen to your coach when climbing ropes! No DBaggery please! Scores to the whiteboard afterwards…

Sesame Stu.JPG

WoD - Wednesday 19th December, 2018

WoD - Wednesday 19th December, 2018

The time is close, not only will I be counting the votes for the Members Member, but…I will be headed up to meet the little legend and you all will soon to be smashed with Puppy spam, much like below, get used to it.

Anyway, get your shirts and skirts in the wash, we are 3 sleeps away!
Before then however, we need to get you all shoulders like boulders and abs like slabs…

CrossFit Cardiff WoD

Complete as many rounds and reps as possible, within 5 minutes of:
10 GHD Sit Ups
5 Shoulder To Overhead (85/60kg)

Rest 5 mins

Complete as many rounds and reps as possible, within 5 minutes of:
10 Toes To Bar
5 Shoulder To Overhead (85/60kg)

Please write two separate round scores to the whiteboard before admiring your bits in the mirror..


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…

scared emoji.jpg

WoD - Friday 2nd November, 2018

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.

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

Ash following his Showman exploits

WoD - Thursday 28th June, 2018

WoD - Thursday 28th June, 2018

That is a win!! Even if you guys have bruised bits: knees, elbows, shoulders, shins, butts and maybe even...the face (although I'm definitely not keen on a messed up face)...but at least no one died!! Cracking job! It means we can walk on our hands again!! 

Now then. Are you ready for your lungs to bleed?? 

CrossFit Cardiff WoD

Every 2minutes, for 5 Rounds:
20 Burpees
15 GHD sit ups
Max rep Double Unders*
No rest between rounds, as soon as the two minutes rolls around, begin your next rounds of burpees. 

*Continue a running count for all five rounds....please post one number to the whiteboard at the end...


WoD - Tuesday 12th June, 2018

WoD - Tuesday 12th June, 2018

Man it's hot and amazing and this weather makes us all happy and healthy and just desperate to sell our souls on the assault bikes for a little while!! No?? Just me?? No way! 

Maybe instead, you can lean on a GHD and ponder...looking deep into the spiders cobwebs, suspended high above the rig, sipping a delicious iced coffee while thinking... just what the f**k am I going to have for lunch tomorrow..."I've got it...a chilli and rice pudding!!" 

CrossFit Cardiff WoD

3 Rounds for time of:
20 Calorie Assault Bike
20 GHD Sit Ups
20 Burpees
20 Dumbbell Snatch (50/35lbs)

At the very last minute, rescue your bodies escaping soul and with it...write your times down on the whiteboard...


WoD - Wednesday 21st March, 2018

WoD - Wednesday 21st March, 2018

I have some "good"news for you legends! Good because due to the simple fact of being a wonderful member of CrossFit Cardiff, you get some cool additional benefits, one of which will be coming your way in the very near future. 

A very good friend of mine, and good friend to some of you too, has agreed to program for you all next week as a guest appearance. Now not only is this very cool alone, but what's even cooler is who the mystery sadist is...Oakley Woodhouse. 

Now, not only is Oaks a member of the CrossFit L1 Seminar Staff, she is also a head trainer on the CrossFit Kids Seminar staff AND competed as a member of Team JST at the 2017 Reebok CrossFit Games!! Team JST placed 15th overall and won two events.

Which all means...that you lot are in trouble! ;-) And you thought Hannah's week was bad!! Unlucky my lovelies! 

Anyway, back to tomorrow's fun...and we seem to be setting a trend. Anything goes in the open... 

CrossFit Cardiff Partner WoD

10 Rounds for time, in a "you go, I go" style:
300m Row
20 GHD Sit Ups
10 Burpees over rower*

*please do not smash your faces, or, and more rowers! ;-) Xx

Please write total and utterly bad assed ninja times, to comments...

Doesn't she look so sweet, innocent, yet extremely evil!

Doesn't she look so sweet, innocent, yet extremely evil!

WoD - Wednesday 20th December, 2017

Five days until Xmas, nuts! And you'll still be feeling those lunges five days afterwards. The only way to combat it, is to eat as much turkey and stuffing as Ash is likely to. Otherwise, there is no hope for any of you. 

This isn't going to make you feel much better either...

CrossFit Cardiff WoD

5 Rounds for time of:
10 Box Jumps (24/20")
10 GHD Sit Ups
10 Wall Balls (20/14lbs)
10 TTB

If you have any control of either your legs or your abs following this workout, then stand yourselves up and scribble your times down on the whiteboard... 


WoD - Saturday 16th December, 2017

The wait is finally over...the CrossFit Cardiff Xmas party is upon us. Get your glad rags sorted and your handbags full of whatever they are full of, and start getting excited for what is to come. 

For those who are still not too sure, the night kicks off at 7pm in Bootleggers, on Womanby street opposite The Welsh Club. It shuts down at 2:30am. Good look making that! 

Anyway, before that all kicks off, we have a tradition...The 12 Days of Christmas WoD. Now every year multiple people mess this up. It is pretty simple, you just have to sing the song in your head and you can't mess up. 

This is how it works. 3...2...1...FITNESS: 1 Deadlift, 2 Muscle ups and 1 Deadlift. 3 Box Jumps, 2 Muscle ups and 1 Deadlift. 4 Press ups, 3 Box Jumps, 2 Muscle ups and 1 Deadlift. So on and so on, until you reach 12 Squat Snatches. Just to give you the heads up. 

CrossFit Cardiff 12 Days of Xmas

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)

Don't think get excited when you get to round 6 in 3 mins, that is NOT halfway through the workout! ;-) Please post times to the whiteboard and hang around for a favour. 


WoD - Thursday 16th November, 2017

You lot just tricking LOVE an assault bike sprint hey? I mean why wouldn't you?

Seeing as you clearly did not punch Ash in the baby maker hard enough last night, he has survived and retaliated with an aggressive attack on your midlines. Good luck and you are more than welcome to batter him harder for giving you washboard abs when you see him next. 

CrossFit Cardiff WoD  

Within 20mins, complete as many rounds and reps as possible of:
10 Press ups
5 OHS (70/50kg)
10 GHD Sit Ups*

*If you haven't had significant exposure to the GHD...don't be a D**K! ;-) 

Accessory Program

Tempo press ups - 4 sets x 5 reps (4s down, 3s pause with chest hovering above the floor and a fast ascent)
1.1 After set 1 perform a single arm dumbbell bench press with a slightly heavier load than used in week 5 - 5 reps on each arm (5s down and 5s up) - only increase the dumbbell in weight if lat and chest activation can be maintained
1.2. After set 2 perform a single arm overhead press with either a small plate, dumbbell or kettlebell (hold by the handle) with a slightly heavier load than used in week 5- 5 reps on each arm (5s up and 5s down) - only increase the load if lat and chest activation can be maintained
1.3. After set 3 perform shoulder taps x 20 reps
1.4. After set 4 perform push up hold to plank x 10 reps

If you can stabilise a whiteboard marker once completed, please write your scores on the board....


WoD - Monday 23rd October. 2017

Below is a piece of CrossFit history for you, a funny story, from the archives. One which, accompanies tomorrow's workout beautifully. 

The crunch came to fashion on warnings and claims in popular media of the traditional sit-up’s destructive impact on the back.

It was argued that the GHD style sit-up’s primary movers were the hip flexors and not the abs and consequently this sit-up, and sit-ups like it, were actually not good abdominal exercises. It was further argued that recruiting the hip flexors to lift the torso was destructive to the lumbar spine.

Once every couple of years we get lucky and find an exercise physiologist to repeat this message of poor ab recruitment and lower back destruction standing in front of the GHD apparatus. What we do is ask them to mount the GHD and perform a set of thirty sit-ups for us while rehashing the poor recruitment claim.

The fun comes the following day when the report comes back from the exercise scientist that they are almost too sore to sit upright. Laughing, walking, standing, and moving are all excruciating. Where are they hit? The abs. 

Our favorite story along these same lines comes from Matt Weaver, arguably the world’s fastest human being. On top of being known for hitting 85 mph on a bike, Matt was crowned “King Sit-Up” in high school for completing 100 perfect-form bodyslapping sit-ups in one minute. In one of his earlier visits to CrossFit Santa Cruz he found himself in a multi- station circuit with a group of CrossFit veterans that included twenty-one reps of GHD sit-ups with a full range of motion, hands reaching back to the floor. 

The workout left Matt sick in the immediate aftermath. This was a surprise for sure but nothing prepared Matt for what came the following morning: “I awoke later without the slightest ability to sit up. It was as if the six pack was totally gone, though all ribs remained. The curse had left me merely able to roll over and slither like a snake off the edge of the bed. From there I had to use my arms in humiliating ways to move about. I avoided being seen. A week passed, and I began to revitalize.”

The worst was yet to come! In the wake of Matt’s being dethroned as King Sit-Up, his abs had swollen and distended markedly. This kid looked fat and sunburned where the week before he’d been ripped and lily white. As the swelling subsided, his scrotum grew and grew and grew. Matt’s father, John, is an ER doc, so he was consulted. He laughed himself to near seizure. (Our kind of doc.) 

Before the swelling stopped Matt’s scrotum had become the size of a small and very ugly cantaloupe. Why we have no pictures we’ll never understand.

Apparently the fluids that had swollen Matt’s abs had drained into the inguinal canal and filled the scrotum. Oh, and apparently GHD sit-ups recruit the abs. Matt is convinced. 

CrossFit Cardiff WoD

For time:
50 - 40 - 30 - 20 - 10
5 - 4 - 3 - 2 - 1
100 - 80 - 60 - 40 - 20 - 10

GHD Sit Up*
Ring Muscle Up
Double Under

*NOTE - 150 GHD sit ups is a LOT and scaling is NOT a dirty word! 

Please post times to the whiteboard and do NOT end up looking like Buster...


WoD - Tuesday 8th August, 2017

Today we celebrate the birthday of one of the most legendary people on the planet, we are dedicating today's workout to her. 

Woody, you are one of the most incredible human beings I have ever met; unbelievably selfless and humble to a fault. You are the heart of our community and the soul of that gym.

Personally, I owe you so much and will spent the rest of my life attempting to return your generousity. 


CrossFit Cardiff WoD 

For Time:

39 AB Cals

39 GHD Sit ups

39 Deadlifts (100/70kg)

39 Wall Balls (20/14lbs)

39 Double Unders


WoD - Wednesday 27th July 2017

Such a cool effort tonight team. That workout was no time easy, but you all attacked it hard.

Scaling the bar muscle ups like that will only lead you to actually getting them. Technique first and mastery of the fundamentals is what causes you to get really fit! 

CrossFit Cardiff WoD 

3 Rounds for time of: 

75 Double Unders

25 GHD sit ups

10 STOH (90/70kg) 

Please post times to comments...   


Coach Greg Glassman.  

WoD - Wednesday 13th July 2017

I have a request team. Beth is headed to South Africa on Saturday to help set up a charity organisation called inspire children and youth.

It is run by one lady and Beth is an ambassador. They mission is to break the cycle of poverty in the rural farms outside of Cape Town.  

We are looking for any donations of clothes toys and toothbrushes, sports things and judo kit would be amazing! If anyone has anything to spare could you please bring it too the box before your next class and I shall ensure that she gets it.

Check it out on Facebook

Big love to all and congrats to some many folk who PB'd their squat tonight. Mel, Stu, Matt P, Sam, Katie, Jade, Ash, and that's the only ones I saw. F**king legends! We'll need to implement the PB horn.

CrossFit Cardiff WoD 

5 Rounds for time: 

10 Deadlifts (100/70kg) 

15 GHD Sit Ups

Run 200m

pleasr post times to comments...  


WoD - Friday 5th May, 2017

Happy Friday!! 

CrossFit Cardiff WoD

For time:

Run 1 mile

50 HSPUs

50 GHD Sit Up

50 Burpees

50 TTB

Run 1 mile


WoD - Thursday 20th April 2017

Lets hope the weather sticks, otherwise you lot are getting wet! 

Ellen is hoping to come to the gym at some point on Sunday. El if you are reading this then we are all rooting for you and miss your face in class. 

Let this be a date for I know just what you're like with appointments, if you say you'll do it, you'll never miss it! Everyone would love to know you're okay. 

CrossFit Cardiff WoD

400m Run
20 Pull-ups
400m Run
20 DB Snatch (50/35lbs - Alternate arms)
400m Run
20 GHD Sit Ups
400m Run
20 DB Front Rack Walking Lunges (50/35lbs)
400m Run

Good luck and please post times to the whiteboard...

Superwoman doesn't bleed! 

Superwoman doesn't bleed! 

WoD - Wednesday 22nd February 2017

It's nearly pissing March, which means it's nearly summer and the open is upon us. 

So cool to hear that so many of you have signed up. It's really simple, all you have to do though, is log in and ensure that you have joined up to our CrossFit Cardiff team. 

It is under Reebok CrossFit Cardiff. Get after it team... 

CrossFit Cardiff WoD 

For time: 

1000m Roew

50 Burpees

25 GHD Sit Ups

please post time to the whiteboard... 


Follow the sign above! 🖕🏻🖕🏻 

WoD - Wednesday 25th January 2017

Now that Jimi has put his clothes back on he can put his shitty stick firmly away until the next time. 

CrossFit Cardiff WoD

15min AMRAP of:
5 Left arm DB OH Lunges (45/25lbs)
5 Right arm DB OH Lunges (45/25lbs)
10 Pull Ups
15 GHD Sit up

Scale GHDs to ab mat sit ups in required. 

Please post rounds and reps to the whiteboard...



WoD - Monday 12th December 2016

It is extremely difficult to put into words how much of a privilege it was to be a small part of the massively successful feat that Danny Watson undertook this past weekend. 

Witnessing that man continue to battle through inconceivable pain, utterly selflessly, for hours was a truly humbling experience. 

Danny, what you have achieved is second to none. Hold your head high with pride. Rest up brother. I will never forger your conduct that day.  

Fratres In Vitram

CrossFit Cardiff WoD

4 rounds for time:

10 Back Squats (100/70kg)

25 GHD Sit Ups

10 Muscle Ups

Please post times to comments...