WoD - Thursday 7th December, 2017

Well that was a pure blood bath!
No one, well nearly no one, was side tracked by the award winning, Penylan Fish bar. Only:
Ash
Mel
Ash
Mel
Ben
Ash
Mel
Ash
Luke and
Ash and Mel. 

Everyone else gave into temptation and ran straight by! Onto lightening rounds of HSPUs, hand rippingly good chest to bars and air humping squats. What a workout! 

CrossFit Cardiff WoD

Within 10mins complete as many rounds and reps of:
50 Double Unders
10 Power Cleans (60/40kg)
8 Bar Hop Burpees

Please post rounds and reps to the whiteboard...

WoD - Wednesday 6th December, 2017

Ducks are rife IN around the box. Potentially with lots of attractive water features nearby: Roath Park lake, puddles in ditches on Newport Road and the swamp over on Lamby Way, they seem to like the area very much. 
 
BIG Ducks, often 'Mallards' and male, make their way into the gym undetected. In fact they are so well disguised amongst the bumper plates, air assault bikes and plyo boxes that are usually heard and not seen. 
Please be careful, on the look out and if you catch them, do not hesitate....shoot! 

CrossFit Cardiff WoD 

2017 Regional WoD 1
For time:
1200m Run*
12 Rounds of:
4 Strict HSPUs
8 CTB Pull Ups
12 Air Squats

*this is to the Penylan Fish bar, not INSIDE the fish bar, but ALONGSIDE it! Just ignore the wonderful smell. 

Please post times to the whiteboard...

Beware of the DUCK!!!

WoD - Tuesday 5th December, 2017

So then team. Remember this weekend we are hosting the workout, "Naughty Or Nice", a WoD that enables participants and hosts to clump together and donate toys for children who are not quite as fortunate. 

The WoD will be kicking off at the normal time, but we are asking those who participate to please bring a shoebox containing toys that cost £5. It's not much, a little effort and for an amazing cause. Please if you are going to workout, donate. 

CrossFit Cardiff WoD

Press
5 - 5 - 5
Push Press
3 - 3 - 3
Push Jerk
1 - 1 - 1

WoD - Monday 4th December, 2017

Team, another week of fun filled fitness ahead. Come and a train HARD all week, only two more blocks left to develop a hedge against the 4 days you will HAVE to have off as a result of the worst hang over you've ever experienced! 

Speaking of which. Today (Monday) is the very last day that you can settle up for the Xmas party. It needs to happen as I need final numbers for the venue. Please, please do not miss out (you will regret it once you see the footage of the GoPro that I intend to strap to Ash's head), and have to wait until next year! 
Give your money to a coach and get your name added to the list! 

CrossFit Cardiff WoD

For time:
21 - 15 - 9
Assault Bike Cals
Deadlift (110/85kg)
3 - 2 - 1
Rope Climbs

Please post times to comments...

A big thanks to Ash who has had a busy weekend of catching flies! He has selflessly been eating them all, in order to prevent the little bastards from getting in your way during WoDs

WoD - Friday 1st December, 2017

Pinch, punch, first of the month! And didn't it come around quick! Nuts how fast this fun and fitness filled year has gone!

I have a couple of things for you today. Firstly, the Xmas Opening Hours:

Xmas Eve - 10:00 - 12:00 (allowing for the men to still have ample time to Xmas shop)
Xmas Day - 11:00 (until the last burpee has been done)
Boxing Day - CLOSED (wake up and do 5 Rounds for time of 15 Burpees and 30 Squats. It sucks)
New Years Eve - 10:00 - 12:00
New Years Day - CLOSED (wallow in the self pity of a ginormous hang over, and eat Pringles)

The second piece of awesome news is that it is Kath Shafer's birthday!! Happy Birthday buddy! We all hope that you have a kick ass day and arrive at the gym ready and willing, with your special t-shirt ready to rock. You know the one...

CrossFit Cardiff WoD

3 Rounds for time of:
60 Double Unders
10 HSPUs
40 Air Squats
10 HSPUs

Please post your final times of the week to the whiteboard and kick this 5 days of thrashing into touch...

WoD - 30th November, 2017

LEGS!!! Hands up if your legs are sore?! 

The Xmas party is getting close! So close I can taste the booze!! Do NOT be disappointed, get your monies paid at the front desk and ensure your spot on the night. 
Friday is the last day! £20 to one of the team please! All the details are on the board. 

No need to worry about your legs tomorrow, ish...

CrossFit Cardiff WoD

A: Turkish Get Ups
10 - 10 - 10 (5 right arm, 5 left arm, each set)

B: Bench Press
5 - 5 - 5 - 5 - 5

Accessory Program

Press

1. 4 sets x 5 reps of your best press ups - film and compare to the first week

1.1 After set 1 perform a single arm dumbbell bench press with a slightly heavier load than used in week 7 - 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 7- 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

Please write loads to comments...

If I see any of the below, I will encourage your spotter to rub his balls in your face...

WoD - 29th November, 2017

Two days into Hashtag HanFit and my legs are killing me! NOT looking forward to crawling out of bed on Saturday morning! 
I am however, not in as much pain as young Ash. He looked in such disarray during todays workout that I was forced to selflessly attempt to inject him with some morale. On the return of the 600m run, I with no concern for my own personal safety,  "tripped" and , threw myself to the floor.
Although I sustained minor and utterly intentional injuries, the fall, even if it looked quite spectacular was pure drama. It didn't hurt one bit. Commando rolling back to my feet I was back in the game, and as per design now behind the young pad wan; the pain coursing through his body now a thing of the past.

The final result:
Ash - 11:18
Davs - 11:17
I mean I could actually let him beat me! ;-) 

CrossFit Cardiff WoD 

For time:
21 - 15 - 9
Calorie Row
GHD Sit Up
Kettlebell Swings (24/20kg)

Rest 8mins

9 - 15 - 21
Kettlebell Swings (24/20kg)
GHD Sit Up
Assault Bike Calories

Please write times from the two separate sections to the whiteboard...

WoD - 28th November, 2017

This coming weekend, the gym will be closed to host a CrossFit Training Level 1 seminar. Now we normally lay something on for you fitness fanatics on the Saturday at the same time as the class, but due to the fact that the overwhelming majority of Wales (including my Mother) will be drunk to watch the game, then we are going to leave it until Sunday. 

At 6pm on Sunday night, following the close of the L1, there will be a team WoD. An utter shiftiest no less, to top off your weekend and rid yourselves of your nasty hang overs. DO IT...you know you want to! 

CrossFit Cardiff WoD

Run 800m
20 Overhead Squats (60/40kg)
Run 600m
20 Overhead Squats (60/40kg)
Run 400m
20 Overhead Squats (60/40kg)

Please post times to the white board, if you didn't just run to the chip shop on the 400m! 

Accessory Program

Squat

1. Air squat - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)
2. Pistol (single leg squat)- 4 sets x 5 reps on each leg

2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)
2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)

WoD - Monday 27th November, 2017

The Partner League is over for now, sorry! What an amazing few weeks, with a kick ass day of fun and fitness to top it all off. Saturday went a little nuts; who knew that you could neck a can of punk IPA and not vomit while doing weighted GHD sit ups! I hope you’re hang overs haven’t been too aggressive today. 

The day was so successful because of you, the people attending! You are all f**king legends and...we f**king love you!!  

Back to another week of top end fitness. Beginning with a mid-distance sprint.

CrossFit Cardiff WoD

For time: 

20 - 18 - 16 - 14... - 4 - 2 

10 - 9 - 8 - 7...  - 2 - 1

DB Snatch (50/35lbs) 

Chest To Bar Pull - ups

Please post times to comments... 

WoD - Friday 24th November, 2017

Get ready for the Partner League Final!! Any and ALL welcome, regardless or not of whether you have competed in the event to date. 
We will throw down, and hang out afterwards! A good old stink and drink. 

Look out for the announcement of WoD 6. 

CrossFit Cardiff WoD

"Tyler"

Five rounds for time of:
7 Muscle ups
21 Sumo deadlift high pull (40/30kg)

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Please post times to the whiteboard....

WoD - Thursday 23rd November, 2017

Guess what...sprinting calories on a rower just after you've lunged a heavy assed load is really, really hard!!! Who would have thought. 

With the Xmas party rapidly approaching, I am looking for some help, I have to tell you the what first though...
Towards the end of each Royal Marine recruits troop, the lads vote between them for who amongst them, should be awarded the Commando Medal. A medal awarded to the man who has displayed throughout training, to an outstanding degree, the qualities of the Commando spirit. 
These are defined as:
Determination
Courage
Cheerfulness In The Face of Adversity
Unselfishness

These are qualities that will any man or woman well throughout their lives. I would like you to vote for the gym's members member. Who has demonstrated passion and the care for others. 

I am going to leave a glass jar at reception, along with paper and a pen. Please, as you walk into the gym, take a few seconds to write a name down, screw up the piece of paper and pop it in. 

The winner will be announced on the Xmas doo. Get voting from Friday!

CrossFit Cardiff WoD

Every 3 minutes, for 5 rounds:
Run 200m
15 Burpee Box Over Jumps (24/20)*

*No hands this time team. 

 

WoD - Wednesday 22nd November, 2017

So, after four weeks of near death experiences throughout the Partner League, we have come to the final hurrah...this Saturday we will be hosting a Partner style, good old fashion throw down. Two workouts, followed by meat, beer and fun times! 

One workout is known, and one is not (genuinely, we are going to surprise even ourselves).
CrossFit prides itself on preparing their athletes for the known and the knowable, but also the unknown and unknowable. Attempting to prepare everyone for whatever life demands...

On Friday a video will be released, featuring the creators of the Partner League, pulling WoD 6 from the hopper. Lets pray for no ring handstand push ups. 

Read below for the known:

Partner League WoD 5

"CrossFit Cardiff Total"

Establish the heaviest total possible of:

Squat Clean
Hang Squat Snatch
Shoulder to Overhead

Each team will be given a 6min window, per lift, for each athlete to make 3 attempts only. 

Timings*

10:00 - Begin warming up for WoD 5
10:30 - WoD 5 begins
11:10 - 11:20 - Break
11:20 - 11:30 - Warm up for WoD 6  
11:30 - WoD 6 Begins
12:00 - DRINK BEER AND EAT MEAT AND PLAY SPIKEBALL

*all timings may well change...."everyone has a plan, until punched in the face"

Anyway, break for that excitement and come back to tomorrow...

CrossFit Cardiff WoD

Back Rack Walking Lunge
8 - 8 - 8 - 8
Following each set, and as quickly as possible, athletes will row for time: 20/15 calories

Please write loads and times to the whiteboard...

WoD - Tuesday 21st November, 2017

NO more Assault Bike and NO MORE Medicine Ball Cleans...PLEASE!!! But I will take one ticket to the Xmas party!!! Lets go team, get coughing up. Do NOT be disappointed as you all know what a night it is going to be! 

With the party being on the 16th, I am giving you guys the cut off of the 1st of December. That will give me just over two weeks to barter for as much free booze as humanly possible. 
I intend on shaving Ash's manly chest and oiling him up, offering him as a hot date for an evening on the town with our host. Right at the very moment that she becomes distracted by his deep blue eyes, I shall swoop in and request the alcohol; enough to make the after party plenty of fun! 

Anyway, it's time for a slog...

CrossFit Cardiff WoD

For time:
100 Double Unders
25 Power Cleans
25 TTB
25 Front Squats
25 Pull Ups
50 STOH
25 Pull Ups
25 Front Squats
25 TTB
25 Power Cleans
100 Double Unders
Barbell Loaded to 50/35kg

Please post times to the whiteboard, if you can still see...

Accessory Program

Squat

1. Goblet squat with small plate (ideally 1.25kg or less weight than you used in the 6th week) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)

1. Single leg touchdown progressions - 4 sets x 5 reps off a 24" box

2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)

2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)

WoD - Monday 20th November, 2017

Are you excited? Did you even remember that we are kicking the week off with the final workout in the Partner league...COURSE you did!! How could you forget! 

However, in order to tease you a little more, I need to tell you something else that is really cool...the latest Foundations course has just finished and these heroes will likely be in class today! If you see anyone looking like a rabbit blinded by the head lights...grab them, embrace them with a sweaty, chalky and hair hug, squeezing until they feel warm and fluffy. Lull them into a false sense of security; a safe place...and then we'll smash them with the assault bike!! 
Ooooops, I gave the game away...

Partner League WoD 4

A: Within 4mins:
Accumulate as many calories as possible of: Assault Bike. 

Rest 4mins

B: Within 4mins:
Accumulate as many reps as possible of: Medicine Ball Cleans.

Rx 20/14lbs
Scaled 14/10lbs

Calories and repetitions can only be accumulated with, one athlete working at any one time.

WoD - Friday 17th November, 2017

You know what Friday means right? You switch your gym clothes for your handbags and glad rags, and your burpees for beers! Only after smashing yourself to near death in a workout of course! 

Speaking of glad rags and beers, it's time to start forking up for the Xmas doo. All the details are on the board, but tickets are £20 and the date is the 16th. This includes food, a band, a DJ and some booze. The venue will be open at 7pm, with food being served at 8. The band kicks off at 10 and the place closes at 02:30. Remember, the after party (typically reserved only for the elite), consists of cold pizza crusts, spirits mixed with whey protein and pre-workout, inappropriate use of kitchen utensils and all takes place at Ash's house. Seeing as he is such a loving and caring guy, he has opened up to invite to any and all; not just the select few.
Entry will be allowed only after repeatedly banging on the front door and shouting "let me in you ginger bastard" loudly, three times. 

To get in on all the above action, please cough up and give over your hard earned readies to a coach; all of them are fully aware of of what to do with it. 
The last day you can pay, will be December the 1st. Do NOT miss out!

Ps. There will be a gnarly workout performed the day of the party, the 16th, maybe or maybe not to the tune of 'On the first day of Christmas'

CrossFit Cardiff WoD

A: Weighted Pull Up
5 - 5 - 5 - 5 - 5
Max unbroken Handstand Push Ups, between rounds. 

The goal is to increase the load each set.

Please write loads and reps to the whiteboard...

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

Press
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 - Wednesday 15th November, 2017

Any of you with a keen eye would have noticed that I stole half of your weeks fitness away from you; telling you that it was Thursday and not Tuesday. Sorry. I am now dialled back in and now where I am and more specifically, when I'm here. 

So that was another F***ING cool night...weird! The Partner League WoD 3 kicked a few of you in the ass; just as it was designed to. Amazing effort and energy put forth by all. Get those scores in teams, shake that leaderboard up. 

Only one workout remains before the final. Now if you think PLWoD3 burned, then you are going to LOOOOOOVE the forth! 

In the meantime, I am pleased to give you a chance to develop your capacity on our most favourite peace of kit...

CrossFit Cardiff WoD

5 Rounds of: within a 2min window:
Run 200m
50 Double Unders
Max Cal AB. 
Rest 5mins

After you have punched Ash in the baby maker, please post scores to the whiteboard... 

WoD - Tuesday 14th November, 2017

I know you have all been eagerly updating your browsers; refreshing facebook; asking coaches, (Mel is a sucker by the way, she will literally tell anyone anything, especially if you give her a beer) desperately trying to get e sneak preview of what is lying in wait for you all.

Well...it's time...

Partner League 3

For time:
42 - 30 - 18
Deadlift
Hang Power Clean
Shoulder to Overhead

Rx loading (50/35kg)
Scaled loading (35/20kg)

Accessory Program
Squat

1. Goblet squat with small plate (ideally 2.5kg or less weight than you used in the 5th week) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)
    
2. Single leg touchdown progressions - 4 sets x 5 reps on 6x20kg plates stacked

2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)

2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)

The current leaderboard is below. Full blurriness will remain until it is fully updated. And it will be fully updated once everyone submits their scores! #donthatethegame

Special thanks goes to Conroy and his spreadsheet skills. 

Ps. I think that anyone who hasn't completed all WoDs by the 25th should have to do them as a handicap prior to performing the actual workout programmed for that day. Votes to comments. 

WoD - Monday 13th November, 2017

I hope you guys all had a good weekend, are well rested and looking forwards to the new week. 

What better time to start with a benchmark, the day before Partner League Number 3! Don't be that person who cherry picks the day before. Rather...kick your old PB into touch! 

CrossFit Cardiff WoD 

'Jackie'
Row 1000m
50 Thrusters (20/15kg)
30 Pull - ups

Please post times to the whiteboard...

WoD - Friday 10th November, 2017

For The Fallen

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.
 

Today we celebrate Remembrance Day. But this time it isn't about the workout, it is about something far bigger. It is about celebrating and honouring those who paid the ultimate sacrifice for our country. It is about remembering that this spirit of courage, bravery and sacrifice continues to the present day, with those men and women of HM Armed Forces deployed around the globe, far from their loved ones, fighting for what they believe to be right. 

"When you go Home, tell them of us and say, 
For your Tomorrow, we gave our Today"

John Maxwell Edmunds
1916

CrossFit Cardiff WoD

'Remembrance'

Within 18 minutes, complete an AMRAP 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 post rounds and reps to comments...