Workout of the day
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WOD
From heavy load to gymnastics...what else?? Get yourself ready for the beach...
CrossFit Cardiff WoD
Within 15mins complete the below ascending ladder:
1, 2, 3, 4 etc
2, 4, 6, 8 etc
4, 8, 12, 16 etc
Handstand Push Ups
Chest to bar pull ups
Box Jumps (24/20")
Please post rounds and reps to comments...
I know what you're thinking...due to having sometime off over Xmas, the assault bikes are broken! Clearly that's what the issue was, the calories just weren't counting up like the used to.
There's no way it has anything to do with the turkey and the stuffing and the parsnips and the mince pies and the heroes and the doughnuts and ice cream (clearly Xmas food)!
Nope, it's the bikes!
CrossFit Cardiff WoD
For time:
10 - 8 - 6 - 4 - 2
Front Squats (100/70kg)
After each round:
30 Double Unders
1 Rope Climb
Please post times to comments...
I sincerely hope that you all had an amazing Christmas period and a very Happy New Year.
Lets get stuck back into some fitness, and what a better way to kick off 2018 but with the ASSbike?! Come on...you know you want to!
CrossFit Cardiff WoD
For time:
21 - 15 - 9
DB Snatch (50/35lbs)
Ring Dips
Assault Bike Calories
Please post the first bad assed time of 2018 to the whiteboard...
I'm not sure about Grace, but I feel pretty assaulted! I suppose its one way to combat the festive overindulgence. Just tell yourself that you are on a leisurely cycle, down to the shop and pray to the assault bike gods that you will feel your legs again sometime soon!
CrossFit Cardiff Partner WoD
5 Rounds of:
Row 250m
15 Kettlebell Swings (32/24kg)
10 Burpee Box Over Jumps (24/20")*
Rest 3mins, between rounds.
Athlete 1 performs the round and tags athlete 2 who does the same. 3mins after athlete 2 finishes the last burpee box over jump, athlete 1 stars round 2.
*hands can be used.
Please write a total time, for each round on the whiteboard...
What? Fran on heat didn't blow the Xmas cobwebs away? Not a problem, try this...
Welcome back from the little break! I can't wait to see you all rocking your new clobber and three day hang overs. If you are planning on taking a little longer, then relax and enjoy. Your body will thank you for it.
Please remember, for tomorrow, Thursday and Friday, there will be NO 7pm classes.
But...what better way then to kick it all into touch than thrusters???
CrossFit Cardiff WoD
Within 12mins complete as many rounds and reps as possible of:
15 Thrusters (40/30kg)
15 Pull Ups
45 Double Unders
Please post times to the whiteboard...
To all of you lovely bad asses, a very, very Merry Christmas. I hope that you are planning huge amounts of fun and good times with loved ones. Over indulge, put your feet up and enjoy a few thoroughly deserved days off.
I would like to personally thank you all for what has been a truly memorable end of year. I have had to deal with some significant adversity throughout this year, but have come out of it smiling. All and only due to an amazing team and the unbreakable community that you all continue to uphold and develop. We are better and stronger for it, determined to make 2018 a fucking cool year for all of you.
Big things are coming your way, some planned over a few too many beers the night before the 12 Days of Xmas WoD. Surprisingly, they were all pretty well thought out and not surprisingly, very, very cool.
In years past, and for one reason only, it has been hard for me to stand in front of you all at the Xmas party as one unit; no longer. I could not have been more proud to address you all and deliver those so well deserved, justified awards. The noise after every name was announced, is something that will make me smile each time it crosses my mind, and for a long time to come.
Thank you all so much for making that evening a highlight of the year, and an epic beginning to the silly season! #thebestchristmasyet
Below are some more in depth opening hours for the up and coming week.
Monday (Xmas Day) - 11:00am (BURPEES)
Tuesday (Boxing Day - CLOSED
Wednesday - Friday (27th - 29th) - 06:30 - 07:30 (WoD)
09:30 - 10:30 (WoD)
15:00 - 17:00 (OPEN GYM)
17:00 - 18:00 (WoD)
18:00 - 19:00 (WoD)
NO 19:00 (7pm) Class
Absolutely nothing would be possible without this group of legends. I owe everything I have to them. Thank you team, you lead this gym with the passion and commitment that it deserves. #sweepthesheds #leavethejerseyinabetterplace
As a small treat to you, and you may have already noticed, we have a BRAND NEW WEBSITE!
Have a flick through, enjoy, share and comment away. It has taken a lot of hard work and all the thanks goes to Sash the IT ninja! What a hero he is. Sash has so much time on his hands in fact, that he has offered to do websites for everyone at the box! He loves it!
There are a few tweaks still to be made, more and more to add. But Merry Christmas from us all at Reebok CrossFit Cardiff. Big love and see you all for burpees tomorrow.
Thanks you,
Davs.
CrossFit Cardiff Xmas Day WoD
For Time:
150 Burpees
Wherever you are, take sometime to get yourself on the floor and back up again 150 times. Video it and post it to IG, tag @reebokcrossfitcardiff. The best Xmas jumper or video in general wins a CrossFit Cardiff T-shirt.
Hail Mary! Weirdly enough, she bites really hard!
So the time is near, only another day before I really have to start my Christmas shopping. I'm especially looking forward to drinking coffee with all the other male members of the box, while on a break from testing their hard earned fitness about Cardiff City centre; pushing and pulling people out of the way, sprinting from shop to shop while farmers carrying bags full of de-icer, air fresheners and other pointless MAN gifts. You lucky ladies.
CrossFit Cardiff Partner WoD
'Partner DT'
10 Rounds
12 Deadlifts (70/50kg)
9 Hang Power Cleans (70/50kg)
6 STOH (70/50kg)
You go, I go.
Please sprint, like your life depends on it, through each round, and write one of your final scores for the year on the whiteboard....
How's sneezing team? Good fun? Rest up so that you can all laugh in comfort at those kick ass Christmas crackers jokes!
So then, lets see how the legs are. We have an underused benchmark girl for you today. Mary.
CrossFit Cardiff WoD
"Mary"
Within 20 minutes, complete as many rounds in as you can of:
5 Handstand Push Ups
10 Pistols
15 Pull Ups
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...
Suller is alive and back in the room! The coaching staff have been checking in with him on a regular basis since the CrossFit Cardiff Xmas party, due to confirmed reports of him sporadically licking Conroy's face. Bizarre behaviour, sometimes witnessed on inaugural attendances to the event.
How he has made it so long without ever attending is unbeknown to us, yet largely at this stage, unimportantly. As, due to an unfortunate vomiting incident, will more than likely be his last! At least he had significant fun while it lasted.
CrossFit Cardiff WoD
Perform 4 sets, for load of:
4 Overhead Walking Lunges
4 Overhead Squats
4 Overhead Walking Lunges
Rest as needed between sets. Please post loads to comments...
Well...I told you! Absolute carnage! But soooooo much fun! Vague memories of crowds surrounding Conroy, chanting..."Conroy, Conroy, Conroy!!!" have been re-visiting me throughout the day. And they say we are a cult!
Some serious shapes were bust on the dance floor and Ash managed to grind up against the male vocalist for the majority of his second set. Which by the way, he was not impressed by!
I seriously hope that you had an amazing night. It has been a privilege to be with you all throughout 2017 and to work alongside the greatest coaching team around. Utter legends.
If any of you have any pictures of you all looking so fricking dapper, then please post them to IG and tag @reebokcrossfitcardiff
Now back to the week, the last chance to smash yourself properly before the silly season takes full control...
CrossFit Cardiff WoD
For 5 rounds, complete an EMOM of:
1: 20/15 Cal Row
2: Run 200m
3: 50 Double Unders
4: 15 Burpees
5: Rest
Please post a tick to comments if you are able to complete every min...
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.
The long await is nearly over. You only have to go to bed once more and it's there...actually time to start getting "tidy as f**k", ready for the CrossFit Cardiff Xmas party. The most eagerly awaited shindig on the planet.
Until then, sell your soul with a partner and a couple of dumbbells...
CrossFit Cardiff Partner WoD
Within 16mins, complete as many rounds and reps as possible of:
10 Hang Power Cleans
10 Front Rack Walking Lunges
10 STOH
All movements to be completed with two 50/35lbs Dumbbells and with "you go, I go" rounds.
Please post scores to comments...
Man we are so close I can almost smell Ash's vomit! 2 SLEEPS!!
So I have already posted the opening times over Xmas. If you didn't see them there here's a link...
CrossFit Cardiff Christmas Opening Hours
What you will notice is that we are open on Christmas morning, and here's why. While I worked within the Marines, in Iraq and for the Ambulance service, I had to work Christmas's. For eleven straight years I was away from home or working. Now I'm not crazy about Xmas, but I do love the fact that it's the one time of year that you get to see all the amazing people within your life, typically all in one place.
So when you are half way around the world, or you have to work a 12 hour shift, it sucks and regardless of who you are, the mind wanders.
We have something very special down at CrossFit Cardiff, a community that has been noted by many visitors as to be something that they admire, and desire.
For those of you who are working, or even if you just can't take a rest day, or may not actually see another human being on Xmas day by choice...come down to the box. It'll be cold, it might even be raining, but there will be a few willing folk to suffer (the only suffering is listening to Mariah) through 150 burpees. Afterwards we can eat mince pies, for recovery of course, drink coffee if you want, and spare a thought for those who are miles away from those who love them, or even just down the road.
If you can spare a few minutes, at 11am, come down and hang out. Even if you just eat mince pies, and do NO burpees, it would be cool to see you.
CrossFit Cardiff WoD
For time:
10 Bar Muscle Ups
Run 200m
8 Bar Muscle Ups
Run 400m
6 Bar Muscle Ups
Run 800m
4 Bar Muscle Ups
Run 1 mile
2 Bar Muscle Ups
Please bitch slap Conroy and write your times to the white board...
As per design and direct instruction from me, the fearless leader of this amazing coaching team that punish you all with devastating fitness...they will all be so drunk this coming Saturday (in 3 sleeps), that upon realisation of knowing that they have ingested enough beer to make their eyeballs bleed, they will mercifully attempt to climb into their own right hand shoes.
As I will be the instigator of such behaviour, please, please forgive them for their sins, and me, and be respectful of the fact that I have allowed them one day off, this Sunday, to recover. The gym will be closed on Sunday. If however, you are too much of an athlete to drink on Saturday night, I still love you, and have below provided a workout that can be performed in the comfort of your own living room.
Optional CrossFit Cardiff NON Hangover WoD
5 Rounds For time:
15 Burpees
30 Air Squats
If you can get this done in less than 7 minutes...it really, really hurts!
Anyway. 3 more sleeps and an ass kicker to get you through "hump day"
CrossFit Cardiff WoD
Within 15mins, complete as many rounds and reps as possible of:
10 Hang Power Snatch (35/25kg)
10 Bar Facing Burpees
30 Double Unders
Please snap yourselves off the floor and write your wonderful scores to the whiteboard....
The ASSault bikes make everything else so much harder...weird! Now that your legs are warm, lets make them massive with some squatting!
Is anyone else way more excited for this than they are for Xmas itself...4 sleeps...
CrossFit Cardiff WoD
A: Within 20mins
Set a 1RM Squat Clean
B: With the max load from part A:
Front Squat
2 - 2 - 2 - 2
Welcome to the week, and what a welcome! Sorry, I may as well just tell you that the ASSault bike is coming out again, but THIS time...you are going to love it! For sure. Ish
The theme currently, is to make you feel good about yourself by descending through a favourable rep range, leading you into a false sense of security prior to smashing you with the opposite. And this...is why you are going to LOVE it so much!
Now forget about all that, just focus all of your efforts on the number 5! Why? Because thats the number of sleeps we have before the world's most epic party comes to Cardiff. This time next week...you will NOT be feeling like you are right now. And that is whether you are hung over now, or not!
CrossFit Cardiff WoD
For time:
15 - 12 - 9
AB Cals
STOH (50/35kg)
Rest 6mins
For time:
9 - 12 - 15
Cal Row
HSPUs
Please write the time for each couplet to the whiteboard...
Welcome to the weekend. Before you get yourself out to shop, get smashed, whatever your Saturday's entail. Please, PLEASE come to the gym to get your sweat on for a very cool cause.
Naughty or Nice
Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. The aim is to help 3000 children this year. Come and help achieve it.
All registrations will be done on site by BJ Stagner, a seriously cool friend who is helping our cause. All you have to do is bring shoebox full of toys, along with £5. Have some fun, do a workout as well as a very good deed.
Naughty
Within 12mins, perform an ascending Ladder, 3.3.3.6.6.6.9.9.9… of:
Hang Power Clean (50/35kg)
Burpee over Bar
Wall Ball (20/14lbs)
Nice
Within 12mins, perform an ascending Ladder, 3.3.3.6.6.6.9.9.9… of:
Hang Power Clean (40/25kg)
Burpee over Bar
Wall Ball (14/10lbs)
Friday!! And only one more Friday prior to the famous Xmas Doo!! Woo F**KING WOO!!
For the weekend, Saturday. What I would love you to bring is a shoe box of toys/stuff/anything that won't go out of date. Inside the box, please place a £5 note inside an envelope. Apologies for the confusion, totally my fault.
The class will start at 11am and, any and all are more than welcome. Drag whoever you can to the box and let them enjoy something naughty, or..."nice"!
CrossFit Cardiff Partner WoD
Within pairs and in 20mins, as far as possible, ascend the ladder.
2 - 4 - 6 - 8 - 10 etc
TTB
Press Ups
Ring Rows
Split all work as needed.
Please place total scores to the whiteboard...
