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WoD - Thursday 23rd May, 2019

WoD - Thursday 23rd May, 2019

I messed my dates right up again sorry. I clearly don’t want the summer to go and the good weather to disappear as I gave you May the 20th, had a boobie with June the 20th and then back to May 21st…when it was the 22nd. I’m sure one of you OCD controlled legends saw it, but as I am personally consumed with the annoying condition, I have fixed it all!

Back squats are going through the roof. Some of the morning class even accidentally just did one rep and somehow set a new PB. Others turned their 1RM into their 3RMs, but none thought it thought. Meaning that the next time we lift they have a new number to base an 80-85% marker off! Whoops!

CrossFit Cardiff WoD

2 rounds
80 Double Unders
60 Ab Mat Sit Ups 
40 Press Ups
20 Ring Rows 

Holy local muscular fatigue Batman…scores to the whiteboard please team…

The world is full of unsung heroes!

The world is full of unsung heroes!

WoD - Wednesday 22nd May, 2019

WoD - Wednesday 22nd May, 2019

It’s nearly fricking June…what the hell is happening to this year? The good news is though that it seems to be sunny waaaay more often and with the highly expensive, difficult to get to light bulbs that we have which keep blowing, the great news is that we have some kick arse natural sunlight!

And, with that sunshine powering your MASSIVE glutes, you won’t be deterred with the volume of heavy arsed sqwaaaaats that you have to tomorrow. Enjoy the stairs on Thursday!

CrossFit Cardiff WoD

Back Squats
3 - 3 - 3 - 3 - 3 - 3 - 3

Please keep these suckers as heavy as ass and get your increasing loads written on the whiteboard before you waddle out…

staris.jpg

WoD - Tuesday 21st May, 2019

WoD - Tuesday 21st May, 2019

Some serious compliments have been thrown about today, all directed at the two legends who orchestrated the now internet famous (certainly local social media) CrossFit Cardiff Threedown, not least one very excited Yoga teacher stating that “they could’ve ruled the world Davs!” Now, that is a seriously needed task that I’m sure they would both excel in.

It’s time for Hannah to take her bow. Not only has she be the co-organiser of CrossFit Cardiff’s inaugural open house throwdown, but she has managed to survive the incessant badgering of her comrade in arms. A feat in itself, and one that should be applauded publicly! 😉

And, if that is not enough, every single social media post’s artwork was in fact designed, and created by this “hot piece of ass” and even on one occasion to be placed at a higher order than the highly addictive and unbelievable complicated final season of Game Of Thrones! GOT for short!

All in favour of Hannah become co-ruler of the world please comment below: “hot piece of ass with a flare for design!” And don’t worry, I will refrain from breaking your legs for talking about my love in such a way! 😉

CrossFit Cardiff WoD

For Time:
27 - 21 - 15 - 9
Hang Power cleans (60/40kg)
Burpees Over The Bar

If your lungs stop bleeding before the next class, please write your times up on the whiteboard…

Han.png

WoD - Monday 20th May, 2019

WoD - Monday 20th May, 2019

So then team…how was it? As legit as you expected? What I can tell you, is that I have been utterly bombarded with seriously cool messages and tags, full of nothing but compliments for Al Conroy (AKA The General) who, has apparently missed his calling! There is still time however, he could easily go forward and re-focus his life to become a highly respected Military Leader. And, although our national security would be much improved, we would lose him to Her Majesty…FUCK THAT!

Take a bow Conners, you have led your team with virtuosity and integrity; I’m sure they will follow you anywhere. I hope you are reading this, while sat on the sofa (feet up and worthy smug smile on your face), drinking an ice cold alcoholic beverage of your choice! Just deserved.

Now, if any of you have any minerals left, then come on down to the box and get stuck into this…

CrossFit Cardiff WoD

Within 20 minutes complete as many rounds and reps as possible of:
5 Dumbbell Overhead Squats (Left Arm - 50/35lbs)
5 Dumbbell Overhead Squats (Right Arm - 50/35lbs)
10 Toes To Bar
Run 200m

A highly challenging movement, made waaaaay worse by a smashed midline from TTB, standard! Get that single tear wiped off your face and chuck your scores on the whiteboard…

“Castro’s got nothing on me!”

“Castro’s got nothing on me!”

WoD - Friday 17th May, 2019

WoD - Friday 17th May, 2019

For the first time since the month of September, we will repeat one of our heroes. Unfortunately, one of the many who paid the ultimate sacrifice, one of many who will we remember.

This is more than a workout, it is designed to celebrate the lives of those who gave theirs for us. It’s bigger than a workout, there is no pacing, grit your teeth and out of respect go harder and faster than last time

Sergeant Steven Willian Darbyshire
Sergeant Steven William Darbyshire from 40 Commando Royal Marines, serving as part of Combined Force Sangin, was killed in Afghanistan on Wednesday 23 June 2010.

Sergeant Darbyshire was killed by small arms fire during a firefight with insurgent forces whilst on a security patrol in the Sangin district of Helmand province.

Sergeant Steven William ‘Darbs’ Darbyshire was 35 years old. He was born in Wigan, and it was there that he lived with his partner Kate and their two young sons Ryan and Callum.

He was a great fan of sports, particularly football and golf, but especially rugby; earlier in his career he represented the Corps as a rugby league player.

Joining the Royal Marines in 1996 and was drafted to 40 Commando on completion of his training. This first draft saw him serve on an operational tour in Northern Ireland before choosing to specialise in the Heavy Weapons (Air Defence) branch.

Serving with the Air Defence Troop he deployed to Iraq in 2002 on Operation TELIC. He was selected for promotion, passing his Junior Command Course in 2003, and subsequently promoted to Corporal.

In 2007 he deployed to Afghanistan with 45 Commando on Operation HERRICK 5. As an experienced Corporal, a Senior Command Course quickly followed his tour of Afghanistan and he was promoted to Sergeant in 2008.

Rejoining 40 Commando in September 2009 he was initially employed as the Provost Sergeant, before becoming a Rifle Troop Sergeant within Alpha Company. Completing Mission Specific Training for a further operational tour to Afghanistan, he deployed in April 2010 to Sangin with Alpha Company, where he was based at Patrol Base Almas.

Alpha Company has been conducting daily reassurance and security patrols with Afghan National Security Forces to protect the local Afghans around Patrol Base Almas in the Sangin district of Helmand province.

They have improved the lives of hundreds of ordinary Afghans by providing a security bubble which has increased their freedom of movement, led to wider governance in the area and has encouraged economic development

During a joint patrol with the Afghan National Army, on the morning of 23 June, Alpha Company was conducting a reassurance patrol for the local nationals in Sangin. At approximately 07:34hrs local time, as the patrol was returning to Base Almas, they came under small arms fire attack from insurgent forces. Sergeant Darbyshire was struck during the firefight and was fatally wounded in the incident.

Steven Darbyshire leaves behind his partner Kate and their two young sons Ryan and Callum.

May he rest in peace, fall out Royal.

Steven Darbyshire
For Time:
73 Power Snatch (35/25kg)
400m Run

Write completed times to the whiteboard…

Steven+Darbyshire.jpg

WoD - Thursday 16th May, 2019

WoD - Thursday 16th May, 2019

Everyone likes a surprise right?! Especially when it’s intended to get you big and strong and as a result have you lifting bigger tin, helping out around the house a little more, giving you a bigger bank balance and allowing you to look like a true bad ass while on the beach in this glorious weather!

You are lucky though, as my intended surprise was originally a little more spicy. But I was reigned in by Conroy, who is far more sensible and was really, completely correct on this occasion.

Gear yourselves up anyway legends. Only a few days before The Threedown kicks off. I know that Joey is more excited, than an excited person who has a special reason to be excited! Help other folk out during the day, I’m sure nerves and excitement will be running high, having the home ground advantage is just that. Smile, high five, chest bump and maybe even dish out a few cheeky, chalky hugs. Create a supportive atmosphere where people can only thrive. Have a blast!

CrossFit Cardiff WoD

Back Squat
5 - 5 - 5 - 5 - 5*

The first set should be at 80-85% of last Wednesday’s 1RM. Climb gradually throughout.

Please write loads for each set as well as total CMs left remaining until your skinny jeans occlude your femoral arteries…

3down.jpg


WoD - Wednesday 15th May, 2019

WoD - Wednesday 15th May, 2019

Now when I programmed this week, I may or may not have been on a 22 hour travel day, following 3 hours of sleep post L1 seminar…basically firmly fucked up!
Whilst scheduling Monday’s five rounder I genuinely believed that folk could go sub 9, as I nearly had twice in my back garden during the early weeks of OppoFit (the 5 week lock in during proper puppy stage.
However, whilst performing said workout on Monday night, it suddenly dawned on me that I had massively messed up and made you guys do a further two rounds.
If it is any consolation, training alongside you wonderful folk makes everyone better…seeing as the clock clearly read sub 9 mins on completion of round 3. The last two rounds though, took nearly as long!

Tonight’s workout sucked even more!

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible within 15 minutes of:
30 Double Unders
12 Sumo Deadlift High Pull (50/35kg)
8 Handstand Push Ups
These are you go, I go rounds

2 minute reset time before:

Part B: It is a secret, you will find out during your two minutes rest.

SS.jpg



WoD - Tuesday 14th May, 2019

WoD - Tuesday 14th May, 2019

Did you go bonkers? Utterly mental fast? Please tell me you did, as I have done that workout twice now. The first time caused me to have to hang my head out of a Swiss hotel room window for about 30 minutes while I sorted myself out. The second time, I spent about the same amount of time attempting not to be sick on my back garden.

I sincerely hope that you enjoyed it as much as I did.

This may not be quite as much fun! 😬

CrossFit Cardiff WoD

A: For 4 Rounds, within 30s:
Max Calorie Assault Bike
Rest 3mins between rounds 

Rest 3mins between parts A and B

B: For 3 Rounds, within 2mins complete: 
15/12 Calorie Row
Max Rep Pull Ups
Rest 3mins between rounds

Please get those scores up on the board (one total number of cals for Part A and one total number of pull ups for Part B) and get out into the 20 degree sunshine! 😎

vom.jpg



WoD - Monday 13th May, 2019

WoD - Monday 13th May, 2019

If Carlsberg did weekends…

Look out for this time next year team, around this weekend…we will be sending teams on mass to the Commando Beach Assault Throwdown, in Exmouth, Devon. A CrossFit event organised by members of the Physical Training Branch of the Royal Marines, with all proceeds going to charities charged to support those suffering with mental health conditions as a result of their service.

A mixed team of four, CrossFit Cardiff represented hard until an unfortunate incident and an even more unfortunate workout. The incident: A male athlete who will remain unnamed (not me), dropped from a pull - up bar when told explicitly not to do so, causing us to have to perform a penalty beach run! Now, there were 31 teams of 4 competing, so 124 athletes, and this muppet was the only one to drop. 👍🏼
The Workout: An event, the final event that we did (disappointing me greatly, for one specific reason), saw that we had to run 100m with a 100kg log, and then perform a bunch of varying partner carries (fireman, baby, forward drag, backward drag - look out for those soon), followed by one final 100m log carry.
The first log carry however, was really all that was required. Specifically for one female athlete who, will remain unnamed (not Daisy), due to that familiar and unwelcome feeling of the glycolytic pathways byproduct…lactic acid. Once you have sprinted in the sand, while carrying a 100kg log, it turns out that your legs don’t want to do much else. No matter how many times your judge lays you on your back and wiggles them about; you stand up against a cliff and perform a straight legged dance, or you dip your feet (only) in the sea. Bizarre how those normally effective cures didn’t work.
Now unfortunately for my inner sadist, the penalty run caused us to finish outside the top 10 and therefore not be eligible to compete in the final. Which, involved an 800m run, on the beach…carrying a 100kg log!

It’s as if they had planned their sabotage right from the beginning.

CrossFit Cardiff WoD

5 Rounds for time:
20 Hang DB Clean and Jerks* (50/35lbs)
20 Burpees
40 Air Squats 

*10 continues reps on one arm prior to switching. Start with whichever arm floats your boat.

Go hard and fast, nothing but suicide pace with zero transition time, and chuck so sub 9min times up please…

We took sooooooo many pictures!

We took sooooooo many pictures!



WoD - Friday 10th May

WoD - Friday 10th May

Travelling half way around the world to spend a day with some of the coolest folk involved in CrossFit, 50 of the very best trainers in the world and to have the pleasure to listen to its creator talk, still from blinding passion for his brand and service as well as a huge compassion for people. A relentless attitude, hell bent on helping anyone and everyone who is willing…was an utter privilege.
As he stated so well, talking of the company and his request of us…“we’re still going full Jihadi on sugar and getting anyone who would say that they were the last people on the planet who would ever consider even trying CrossFit…to do it!” “No globogym wants the elderly and the overweight…that’s precisely who we want!”

There were however downfalls, but spending two and a half hours in a US immigration office getting my arse fondled was definitely not one of them! Thanks again TSA for your impeccable costumer service, you know just how to treat former military personnel, and don’t make them feel at all like terrorists.

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible within 20 minutes of:

Run 400m
50 - 40 - 30 - 20 - 10
Power cleans (60/40kg)*
2 Rope Climbs

*men increase load by 10kg each round, women by 5kg

Chuck your scores up on the board and get out out for the weekend…

Coach.jpg


WoD - Thursday 9th May, 2019

WoD - Thursday 9th May, 2019

There is going to be a workout tomorrow, and it’s going to hurt you. You will make funny faces as a result which i will not get to see due to having to stare at the back of a plane seat for 11 hours.
Luckily there will be plenty more of those where they came from and so I will get ample chance to fill my sadistic void in the not so near future. Legit!

Plus it’s my week next and so I get to be the fire starter!

CrossFit Cardiff WoD

10 Rounds For Time:
10m Handstand Walk
100m Front Rack Carry (1x32/24kg)

I’d recognise that judge anywhere!

I’d recognise that judge anywhere!

WoD - Wednesday 8th May, 2019

WoD - Wednesday 8th May, 2019

I have literally no idea what to write about.

Typically, I write these posts in the heat of the moment, so when I have seen a workout gone down and know just what folk looked like, if they suffered…blah blah! Usually, picking on some poor sole who went entirely chicken oriental in the first round and utterly wrecked themselves in true, gold old fashion, CrossFit spirit (all in the name of banter you understand)!
However, it is currently Saturday night, and I am in a hotel room in Manchester with a cup of tea (super cool I know), having absolutely no idea how much the last two days brutalised you all. I can only guess.

Badly!

Anyway, it’s test day! We need a mark in the sand for what’s to come. And so…have at it!

CrossFit Cardiff WoD

Within 30 minutes:
1RM back squat

Back squat.jpg


WoD - Tuesday 7th May, 2019

WoD - Tuesday 7th May, 2019

I just wish I could’ve been able to see your lovely faces when you were fighting your way through that workout yesterday! Surely it was nothing short of wonderful, and expertly booted your hang overs firmly back to where they came from. Or…made you feel way worse!

By the way. I am not programming these hideous workouts from afar and forcing you to do them, nope…it’s all Ash. As you can tell by todays WoD…classic Ash!

CrossFit Cardiff WoD

A Within 5 minutes, complete as many rounds and reps as possible of:
50 Double Unders
10 Toes To Bar
Rest 5 mins
B Perform part A, for time.

TTB.jpg

WoD - Bank Holiday Monday, 6th May, 2019

WoD - Bank Holiday Monday, 6th May, 2019

Right then you légende’s, remember to fully enjoy your sunny Bank Holiday Monday by coming into class at 11:00am, kicking your own arses into gear and riding yourselves of some brutal Super Sunday Session hang overs with an utter disgusting workout, prior to hopping on the struggle bus to super, duper flex strong town with Yoga at 12!

Then, crawl back under the rock from once you came and rest up until Tuesday! Easy!

CrossFit Cardiff WoD

5 rounds for maximum calories of:
Within 2 mins:
15/10 Calorie Assault Bike
15 Bar Hop Burpees
Max Calorie Row
Rest 6 minutes between rounds

Good luck with those hang overs! Get the total calories rowed, per round on the whiteboard before heading off to eat your body weight in Ben and Jerrys. Or preferably, Joe’s!

Rock.jpg

WoD - Friday 3rd May, 2019

WoD - Friday 3rd May, 2019

Hands up who has that funky Friday feeling?! Legit hey?! And going into hopefully a sunny 4 day week!

However, your Friday feeling, if you are like me, is ruined by a seriously debilitating pain in the butt cheeks! Man alive my arse has been on fire for the duration of the day. Seemingly in an outline of my glutes, vile!

Fun workout though hey. Funnily enough, the classes weren’t as busy tonight. Maybe you are all confined to your arm chairs!

Onwards and upwards, into the weekend!

CrossFit Cardiff Partner WoD

Within 25 minute complete as many rounds and reps as possible of:
Run 300m
2 Burpee Forward Rolls
4 Box Jump Overs (30/24”)
2 Burpee forward rolls

These are you go, I go rounds.
As soon as the room stops spinning, get your scores up on the whiteboard please…

Fwd roll.jpg

WoD - Thursday 2nd May, 2019

WoD - Thursday 2nd May, 2019

So then, a little bird tells me that you lucky buggers all have another bank holiday…4 day week! That’s what, 2 this month? I am missing a massive trick!

And, in order for you to enjoy it fully, we have some restricted hours on Monday only. They are posted below, setting you up perfectly for an afternoon in the sunshine (hopefully!)

Monday 6th May Open Hours
NO 06:30 Class
10:00 - 11:00: Open Gym
11:00 - 12:00: WoD Class
12:00 - 13:00: Yoga

Anyway, how are the pins? Anyone else look like Fadi (a bulldog licking piss off a nettle) from around round 5 onwards? Just him? Never under estimate a walking lunge.

CrossFit Cardiff WoD

For time:
30 - 20 - 10
15 - 10 - 5
Dumbbell Hang Snatch (50/35lbs)*
Bar Muscle Up

*alternate arms.

The week is nearly done, if you can still hold a whiteboard marker after this then get your times up to the whiteboard please…

Bulldog.png

WoD - Wednesday 1st May, 2019

WoD - Wednesday 1st May, 2019

Not that she will be reading this, but it is my mother’s 70th birthday today! And, as proof that I have NOT forgotten AND have wished her a very Happy Birthday!
I will of course be calling (I am super busy tomorrow) her and hopefully going to say hello on Thursday morning.

She is a dude, put up with me terrorising her for the first 16 years of my life, and was therefore more than willing to sign on the dotted line, consenting for me to join her majesty’s Royal Marines at a ridiculous age! Never one to hold anyone back, just guide gently from a distance. Hero!

CrossFit Cardiff WoD

8 Rounds For Time of:
5 Deadlifts (110/80kg)
30m Walking Lunge

Go hard, fast and unbroken on those lunges, and get a time up on the whiteboard before you wobble out…

Not her, but is a pretty good doppelganger!

Not her, but is a pretty good doppelganger!

WoD - Tuesday 30th April, 2019

WoD - Tuesday 30th April, 2019

Conroy is another year older, but with those biceps, you’d never know!

Now let’s not milk it too much hey, not until next year when he is the big THREE 0 anyway!!

How do you fancy a cheeky bit of gymnastics hey?! Bring your long socks…you are going to need them!!

Short and sweet tonight sorry, I’ve got proper man shit to do!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible, within 17 minutes of:
1 Rope Climb
6 Pistols
12 Press Ups
24 Abmat Sit Ups 

Please get those rounds and reps up to the whiteboard…

Biceps.jpg

WoD - Monday 29th April, 2019

WoD - Monday 29th April, 2019

Please - everyone - take a minute out of your day, in fact screw it…take way longer than that to wish a man, myth, a legend; the designer of some of the complex CrossFit workouts the world has ever seen, the Notebook of Fitness’s brain child…your coach…Alex “Conners” Conroy a very, very Happy Birthday!

One of the best thing to ever happen to CrossFit Cardiff, a generous and selfless individual, someone who is ruthlessly loyal yet wonderfully welcoming, a man who utterly epitomises every single thing we do here (apart from the odd bicep curl or two), and is truly someone that makes all of our days better…Conners, do as many bicep curls as you wish today my friend…after the workout…as it is your Birthday and you deserve to be happy!

Penblwydd Hapus!!!

CrossFit Cardiff WoD
”Conners”
For Time:
30 Double Unders
21 Power Cleans (80/60kg)
29 Calorie Assault Bike
27 Double Unders
11 Double Dumbbell Thrusters (50/35lbs)
7 Burpee Bar Muscle Ups

Once through, an all out “sprint”. Get after it, wish the main man a very Happy Birthday and get those scores up on the board…

He’s just pissed it’s not a dumbbell

He’s just pissed it’s not a dumbbell

WoD - Friday 26th April, 2019

WoD - Friday 26th April, 2019

The end of the week is near! For those of you who are reading this, you have nearly survived the full blown assault by one of Batman’s most feared enemies…HanBane.
Rather than allow her to attempt to take over CrossFit Cardiff, similarly to Gotham City, only with some devilish programming, maybe we should refrain. Instead saving us all but placing the caped crusader in sole danger.
All those in favour please comment…Holy Quadricep Doms Batman!!

CrossFit Cardiff WoD

For time:
2km Row

Rest the time taken, then:
5 rounds of 
9 - 6- 3
Deadlifts (70/50kg)
Hang Cleans
Ring Muscle Ups

You see what I mean…good luck and get those final weekly times up…

HanBane.jpeg