WoD - Monday 3rd April, 2023

And you thought that I would give you an April fools joke, a really shitty looking workout and pull it at the last minute for the “real” one… sorry!

Massive love to the legend that is smashing himself all weekend up in CrossFit Aberdeen through the age group qualifiers. Any of you lucky enough to have met Palf will know exactly what I mean by legend!

Tomorrow’s workout bites a little bit, well they all do this week… you have been warned.

CrossFit Cardiff WoD
5 Rounds, for max calories:
1 Minute calorie row
Within 1 minute, 5 clean and jerks (70/50kg)
Max calorie assault bike
Rest 3 minutes between rounds

This is a continuous 2 minutes of work, if it takes you 15s from finishing the minute row to pick up the barbell then you have lost that time. Which, might actually be a bonus.
Record a total of each machines calories to the whiteboard.

WoD - Wednesday 20th October, 2021

Tomorrow is a very special day. You need to whoop, holler, get your party hats on and let an absolute LEGEND of the gym know that she has a shit ton of assault bike calories to do (only as many as I do mind)!

Happy Birthday Gem Vezza you utter stud! You have a very special place within this gym, it’s hard to find another member who is more loved by everyone, I can’t wait to watch you suffer on that beautiful machine!

Big love my friend… I even went easy on the picture!

CrossFit Cardiff WoD
5 rounds for time of within 2 minutes:
20/16 Calorie row
30 Wall Balls (20/14lbs)
Rest 3 minutes between rounds*

*for each wall ball rep not complete, athletes will perform 2 burpees during the rest period.

WoD - Wednesday 8th January, 2020

Now that I think I am in a relatively calm state, I want to share something, and someone very cool with you…

Zoë Harcombe. She is, if you haven’t heard of her before, is a nutritional god and, is a friend. Tonight (Wednesday) will be headed to her CrossFit box - Celtic CrossFit - to talk to their members about nutrition. He goal is to deliver a succinct, relevant yet likely in depth lecture about the sensitive subject.
Her information is real, scientific and in recent times, contrarian.

In a day and age where we see the entire menu at the Golden Globes have nothing but vegan options (at least they still had Ricky G hosting) it might seem that the world has gone mad? Maybe they are just ill informed?!

An example, is Veganuary healthy? Click the link and read it from the expert.

You lot are very lucky, Zoë genuinely lectures all over the world, to leading experts in the field. In fact she lectured to the entire CrossFit HQ staff this past September and has done so in presentations at the CrossFit Games. You are lucky because she has agreed to come and talk to you all, at the gym on an evening in the future. Further, she makes on hell of a chocolate moose. And a really…not a lie…healthy one too!

Keep your eyes peeled, you will not want to miss it.

CrossFit Cardiff WoD

Back by popular demand, a mix of lifting heavy and sprinting…
5 - 5 - 5 - 5 - 5*
Front squat
Following each set and with as minimum rest as possible, 15/10 Calories assault bike sprint.

*SAME weight across each set (build up & stay there)

Please get those peachy butt cheek creating loads and lung busting times up on the board…