WoD - Monday 4th June, 2018

Another week and another Ass Bike workout, well, just a buy in and a cash out. Is there actually a better way to start the week off? Rid yourself of any residue hang over, still lingering after the weekend like an unwanted smell or old ex-girlfriend; relentlessly stalking you on social media. 

Get rid of her with this...

CrossFit Cardiff WoD

40/30 Calorie Assault Bike
Then:
21 - 18 - 15 - 12 - 9 - 6 - 3
Kettlebell Swings (32/24kg)
Toe To Bar
20/15 Calorie Assault Bike

Your grip is fine, nothing wrong with it, so get your scores written on the whiteboard please!! 

WoD - Friday 1st June, 2018

Pinch, punch, first of the month! Holy midway point of the year Batman...

What you could do is wave goodbye to the sunshine, now that it is officially summer! Don't worry though, it will come back out in September to give us our annual glimmer of hope! 

Can you tell that I am pre-loading this blog post, the fact that I am talking about the weather and not the utter destruction that the assault bikes caused you guys last night. I was gutted to have missed it, however, Bozman is having his wicked way with me and also with an assault bike. 

CrossFit Cardiff WoD

Nate
Within twenty minutes, complete as many rounds as you can of:
2 Ring Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (32/24kg)

Please post your rounds and reps to the whiteboard...

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

WoD - Thursday 31st May, 2018

The last day of the month, and therefore the last day to get amongst the May challenge. Come on...you know you want to!! It's fun!

Roll up your sleeves, pee into the wind and go hard at something that you really don't want to!! Whats the worst that could possibly happen?? Actually, you might end up looking half as bad as Mikey B did when he finished. 

Luke...I'm talking to you brother! Come on now, don't be shy. 

CrossFit Cardiff WoD

10 Rounds, each for time:
15/10 Calorie Assault Bike
Each round begins in 3min intervals. 

Punch Suller in the face and neatly write your scores on the board, only once you are certain that you didn't drop your keys in the bush outside....

WoD - Wednesday 30th May, 2018

I love Ash, he's amazing! I can always rely on him to confuse the living hell out of me at the very best possible time. Twenty hours into a travel day and he offers a algorithm for gym cover, maybe he didn't actually count any of his athletes reps correctly at regionals, instead just decided to no rep them and just when they thought things couldn't get worse...throw his clip board at their face! Top work Ginge! 

Anyway, for clarity, although I think it is pretty clear. The following adjustments to the class time table, are in addition to the norm. 

Wednesday: 09:30 CLASS CANCELLED
Thursday: 08:00 - 11:00 OPEN GYM/09:30 CLASS CANCELLED

Every other class will be running as per usual. Apologies for any inconvenience caused. 

If you were planning on training at a time that is now unavailable then please perform the following:

Go Too Hotel Room/Grass Verge WoD

5 Rounds for time of:
20 Burpees
30 Air Squats

Sub 8 is the dream

Unfortunately Ash fell asleep for 3 minutes, outside in the sun during his morning break at the Meridian regional 

CrossFit Cardiff WoD

For time:
12 - 10 - 8 - 6 - 4 - 2
Deadlifts (120/75kg)
Toes To Bar
Box jumps (24/20")

Please post times to the whiteboard once you can grip a pen safely...

WoD - Tuesday 29th May, 2018

Amazing effort yesterday team, as well as the dedication and attendance on Saturday! You lot are truly wonderful humans! How the hell could anyone attending not want to join your ranks? I certainly would!

I have some house keeping for you guys. Both Ash and I are traveling to Madrid in order to volunteer at the Meridian regional, another opportunity to make him do more calories on the ass bike; more than likely less however, as he has quickly reached the dizzy heights of "Lead Judge!" 
Some gym timings are therefore altered. This is your reference:

Wednesday - 09:30am CLASS CANCELLED
Thursday - 08:00 - 11:00 OPEN GYM  

Everything else is as per normal. I apologise for any inconvenience. Big love, Davs. 

CrossFit Cardiff WoD

Within 30mins, each a 1 rep max of: 
Hang Power Snatch

A purely heavy day, turn up the music, have a blast and lift some big tin!! Slap each other on the ash when you PB and right before you write your new loads, big and bold and in red pen on the whiteboard...

WoD - Monday 28th May, 2018

Michael Patrick "Murph" Murphy (7 May 1976 – 28 June 2005) was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on 28 June 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

The U.S. Navy ship, the USS Michael Murphy, and several civilian and military buildings have been named in his honor.

Murphy was killed on 28 June 2005 after he left his cover position and went to a clearing away from the mountains, exposing himself to a hail of gunfire in order to get a clear signal to contact headquarters for relaying the dire situation and requesting immediate support for his team. He dropped the satellite phone after being shot multiple times but picked the phone back up and finished the call. While being shot, he signed off saying- "Thank You", then continued fighting from his exposed position until he died from his wounds

CrossFit Cardiff WoD

"Murph"

For time:
1 mile Run
100 Pull Ups
200 Press Ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull ups, press ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound (10kg) vest or body armor, wear it.

Today is not really about getting a workout in, it is about respecting those who have given their lives for others; who have paid the ultimate sacrifice. 
Once the last man or woman has finished, please write your scores on the whiteboard and do so with pride. Thank you all, for respecting something so important to me. It means a huge amount and I am so proud to call you all family. 

Bank Holiday Monday Opening hours: 10am - 12pm  
Workout begins at: 11:00am

WoD - Friday 25th May, 2018

Just as a reminder, tomorrow's event (bring a buddy throw down) will take place between 10 and 12:30. All info is available through Event posted on the Facebook members group. 

Yesterday's workout was designed by the very best, the mothership, in order to be fast and dirty! If you were able to go fast enough that it hurt significantly, but exactly 3 minutes after you pulled your chin over the bar for the last time...well done, you got it right! 

Today is supposed to be a challenge. It will burn in a different way, the movements are complex, heavy by design, partially compliment each other but still create a unique feeling. 
This workout is designed to push the fittest in our community. In order to get the scaling right for this, you should look to be able to complete the gymnastics in two sets and the snatches in singles, taking around 20 seconds rest between each rep. The bar should make your legs burn but your face smile! 
Attack it, be aggressive but always under control. 

CrossFit Cardiff WoD

"I’m out of funky names"
2 Rounds For Time:
30 Toes To Bar
5 Squat Snatches (80/60kg)
15 Handstand Push Ups
5 Squat Snatches (80/60kg)

Take your tired bodies over to the whiteboard, and write your times please...

WoD - Thursday 24th May, 2018

Lets all join together and congratulate Ash for making his flight on the second chance! However, had he not been such a muppet and got it the first time, we only would've had to have cycled for 220 calories and NOT 440!! If you weren't sure, it totally sucks!!

Possibly not quite as much as what you legends did today! I wasn't lying hey? It really hurt. The original workout was as follows:

4 Rounds, each for time:
50 Double Unders
25/20 Cal Row
20/15 Cal AB
15 Bar Over Burpees
Rest 4mins between rounds

Which I'm not sure is actually harder than 3 with longer rest. I'm pretty sure that during the 3rd round, Jack has never actually pedalled that slowly, ever before. 

Speaking of pedalling through mud, there are only a few days of May left and you all know what that means...just a few more days to give the may challenge a go. Don't be shy, it's a lovely workout!! 

Anyway...a classic for you. Can anyone go sub 7? 

CrossFit Cardiff WoD

‘Helen’
3 Rounds For Time:
Run 400m
21 Kettlebell Swings (24/16kg)
12 Pull ups

WoD - Wednesday 23rd May, 2018

I know i'm stating the obvious, but just incase you weren't quite sure, performing a workout that includes thrashing yourself on the assault bike, and doing 150 wall balls, the day before you do Reverse DT with Wall Balls...is a mistake. It's been a while since the pain in my quads has woken me from sleep. Such a satisfying and thoroughly unadvised feeling! 

Now, Jack, Jonny, Dave and I trialed this workout last Friday. Jack and Jonny (Davies, from Swansea), enjoyed it so much they were keen to see it programmed. Altered ever so slightly, obviously for the "better", demonstrating just why you should never trust a skinny chef! 

Enjoy all, the aptly christened..."Heartburn Hell"

CrossFit Cardiff WoD

‘Heartburn Hell’
3 Rounds, each for time:
50 Double Unders
25/20 Cal Row
20/15 Cal AB
15 Bar Over Burpees
Rest 6mins between rounds

Each round is an all out sprint, no pacing required, go bonkers each round and relish in the elongated rest period. You may require another 6mins before being capable of writing your times for each round, on the whiteboard...but please do!  

In addition, today sees the five year anniversary of the death of Lee Rigby. Below is a tribute to Lee and the workout which I designed to honour his life. Do not do this in addition to Wednesday's programming, as you will never be able to give it the effort that it deserves, however, should you wish to group together on Sunday, please feel free. 

Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humorous, generous and loving. “His family meant everything to him, he was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died on the 22nd of May 2013 in an attack close to his home barracks. Drummer Rigby, 25, from Manchester, leaves behind a two-year-old son; Jack, his mother and his step-father and two sisters.

Gone but brother, we shall never forget. Rest In Peace.

"Riggers"
For Time:
22 Cal Row
25 Squat Cleans (40kg/30kg)
22 Double Unders
25 Bar-hop burpees
22 Double Unders 25 Push Press (40kg/30kg)
22 Double Unders
25 Pull Ups
22 Cal Row

WoD - Tuesday 22nd May, 2018

We may well have created a butterfly effect at the box tonight, all those glutes twitching like that...

If there was only one movement that you guys could do for whole body strength, that would be seriously high on the list. Abs, shoulders, legs and a huge amount of focus required. Luckily for you lovely lot, I love them, and so will program more and more. 

The start of buddy week saw a few new faces to the box, make sure you old sweats grab them, and give them a sweaty, chalky and hairy squeeze when you see that you are about to run over a rabbit. 

CrossFit Cardiff WoD

‘Reverse Wall Balling DT’
5 Rounds for time:
6 STOH (70/50kg)
9 Hang Power Cleans (70/50kg)
12 Deadlifts (70/50kg)
15 Wall Balls (20/14lbs)

Backwards and bizarre, but still painful! The aim is to get the wall balls unbroken every round. Please put your times up to the whiteboard...

WoD - Monday 21st May, 2018

What a bad assed weekend. 50 new folk coming into the box to start their journey as CrossFit L1 Trainers. All awesome folk working hard and kicking butt.  

You lot looked to have an amazing workout in Roath park; led by Conners, Hannah and Mel, demonstrating the mantra coined by Conor McGregor..."we're not here to take part, we're here to take over!" The poor buggers of the various Outdoor Fitness groups, stuck doing plank holds and partial squats, must have been gutted not to be throwing dumbbells around, spraying sweat all over the jazz!! Made even worse by said poor buggers being asked to take a break from their core busting plank holds, to take a picture of 32 six packs, by Conroy! 

Finally, you lot have fully embraced and dedicated yourselves to the goal of getting Ash as fit as humanly possible, done so through recording just how many times you have seen him, big bold and ginger on the TV, crushing athletes dreams! By day 1 he had to perform 100 cals on the ASS bike. Stay tuned tomorrow for the full and complete number. A post on IG will be made. 
However, you should never let a man train alone...and so whatever the total number if calories end up being, I will do it with him. Be nice ya bastards...just remember who's programming for you this week. ;-) 

Speaking of which...

CrossFit Cardiff WoD

10 - 10 - 10 - 10

Overhead Walking Lunge*

*These reps will be hard, but I want you to load to the point that you are able to maintain control of movement. Dedicate this hour to getting better, while pushing yourself to a heavy stimulus. 

WoD - Friday 18th May, 2018

Just so you know, "Biceps Like Briggs" Sam Briggs, completed a workout similar to today's, at the 2014 European regional in 4:31! Now I know that the distance of the run was less, they ran 200 yards (which is still 182m) per round and so a total of 2000 yards. Meaning that over the total workout she ran 172m less than you Jimi. And, just so you know, Brigsy is kind of good at running! That is truly crazy and a massive demonstration about how mental these games athletes are. 
For a men's comparison, Ez Muhammad finished in 3:33!!! 3:33!!! See it here

Even though lots of research and effort went into writing the above statement. Just after doing so I was visited by the Measurements Police. Actually, the Regional Event wasn't 200 yards, but 200 ft. That makes way more sense... But...they are still f**king fit! 

The true identity of the Measurement Police has been disguised in an attempt to protect his livelihood.

Anyway, back to the real world. Just to remind you lovely lot. The gym will be closed this weekend due to a CrossFit Training Level 1. 50 budding new trainers entering the world. 
However, Al and Han have selflessly volunteered to grab some dumbbells and take them to Roath park in order to give you a good kicking. The WOD begins at 10:00am and will involved the usual Saturday workout fun!  

Last instalment of Ash's week. Hopefully the crippling DOMs from Monday's introduction to Barbara have faded enough to allow you to actually enjoy this one...

CrossFit Cardiff WoD

5 Rounds:
Within 2 mins, complete:
20/15 Cal Row
Max Burpee Box Jump Overs (24/20")
Rest 4mins between rounds

Check out the CrossFit Cardiff Instagram page for information of just how to get your own back, right after you have written your reps on the board...

WoD - Thursday 17th May, 2018

Jeeeeeeeeeeesus you lot were looking SWOLE when you all left tonight! Ready for the beach and the hundred days of sun shine that we are supposedly having soon. Let's just see hey! 

Remember the days for me, the old days, I am struggling to recall what comes next, we push and then we...

CrossFit Cardiff WoD

10 Rounds for time:
Run 200m
1 legless rope climb*

*various scales will be available for this movement, but the most important part of it is that you should absolutely NOT...be a muppet! These are very challenging movements, if done correctly...scale and preserve the intended stimulus.

Please write your times to the whiteboard...

WoD - Wednesday 16th May, 2018

I keep on giving you days back, continuously putting the wrong date in for blog posts, sorry! My intention obviously was to keep you on your toes (not literally as we know that life is far better with your heels down), but it seems not have worked. 
Anyway, I am back on track, kind of, and at least know what day it is! Win WIN!!! 

Remember please folk, that the gym is closed this coming weekend for the celebration of the Royal Wedding...only joking! It's actually because we have 50 people coming to do their CrossFit L1 Seminar. 
Never fear though, both Alex (I love Barbara) Conroy, and Hannah (I love Barbara more) Richards, will be karting some muscle pounding, lung destroying dumbbells to Roath park and smashing the hell out of anyone who fancies at the bright but not so early time of 10:00am. Purely so that those who actually to want to, can watch said wedding. 
What you should be doing instead of course, is watching Ash NOT f**k things up while judging at the Europe Regionals!! NO PRESSURE!!!

In the meantime though, lets get you ready for the beach...

CrossFit Cardiff WoD

5 - 4 - 3 - 2 - 1
Bench press

*work up to a max load for each set that technique will allow

Please draw an artists impression of your own pecs, post bench, as well as loads to the whiteboard...

WoD - Tuesday 13th May, 2018

Barbara is a total bitch! I have a special relationship with her, she was the first workout that I did after having a break from CrossFit; not through my own doing you understand. 

While on a 3 month residential EMT course in Swansea, I was unable to get to a box and or really train due to our workload. I did take a 32kg kettlebell (which one of the cleaners tried to pick up and subsequently messed her back up) with me, as well as a set of rings, to do what I could. 
All workouts involved muscles ups from a tree, car park sprints and KB swings. None of which is idea. 
Coming back from that course and going straight into Barbara was a mistake of ginormous proportion. Fearing for my life, and the lives of my patients the next day, I had to scale it back to 3 rounds. Guess what...it still f**ked me up! 
Anyway, I digress...

CrossFit Cardiff Partner WoD

Teams of 2
Complete as many rounds as possible in 10 minutes of:
20 - 40 - 60 - 80 - 100 etc
5 - 10  - 15 - 20 - 25 etc
Double unders
Power cleans (40/30kg)

Rest 5 mins

Complete as many rounds as possible in 10 minutes of:
10 - 20 - 30 - 40 - 50 etc
5 - 10  - 15 - 20 - 25 etc
Assault Bike Calories
Shoulder to overhead (40/30kg)

They are BACK!! 

WoD - Monday 12th May, 2018

You lot warm my soul, you make the hair (and that's a lot) on my arms stand up, you make my heart sing...you are what CrossFit is all about. 
When one of your own reaches out and asks for some support, you rally and protect; get involved; demonstrate your loyalty. Not just though...you welcomed others wonderfully. Those new to CrossFit, coming in on day 1 to a charity workout - a really hard charity workout - set for a member, still happy to come on in and get involved. And all because of you. You welcomed them into our family and I would like to thank you for it. 
It is the very best place to train, an environment which is safe: no judgement, no bullshit, just sweaty, chalky hugs! Wonderfully Welcoming, yet fiercely loyal! 

I love every one of you! 

CrossFit Cardiff WoD

'Barbara'
5 Rounds for time:
20 Pull ups
30 Press ups
40 Ab-mat sit ups
50 Air squats
Rest 3mins Between rounds. 

Go hard, it's a girl. Write your times for each individual round on the whiteboard please...

WoD - Friday 11th May, 2018

In my assault bike hang over I managed to state that the date was the 20th, clearly it is not. But that workout did suck!!  
Anyway, it's forgotten and in the past. On to the next utter shitfest. Just enjoy it while it lasts as next week Ash the Leg Destroyer takes the reigns.

CrossFit Cardiff WoD

For Time:
25 - 20 - 15 - 10 - 5
10 - 8 - 6 - 4 - 2
5 - 4 - 3 - 2 - 1
Ab Mat Sit ups
Thruster*
Rope Climb

*the load for the thrusters are ascending. See below:
Male: 40/50/60/70/80kg
Female: 30/35/40/45/50kg

Get your Friday times on the whiteboard before you leave the building...

WoD - Thursday 20th May, 2018

GASSY!!! So long as I am writing this with just folks lungs in bits, and not their shins (it's 16:11 as I type and only time will tell), then I am happy. So far so good. 

Anyway, 40 calorie on an ASSbike destroys your ability to do anything else afterwards, who'd have thought. You can feel free to discuss, should you want more info, then just ask Nick Griffin all about it. Not only do bar muscles ups go AWOL but so do clean and jerks!! 
Who else is up for the May challenge, COME ON...it's FUN!!! 

Simply like this post on facebook for the option of watching Ash do it...because I will make him. 

On a separate note, Ash today took and PASSED his CrossFit Level 3 exam, obtaining the credential of A Certified CrossFit Trainer. In order to just qualify to sit this exam he has had to do his CF-L1 and CF-L2 as well as obtain 750 hours of CrossFit specific coaching. Then, if that wasn't enough, he has had to read an almost overwhelming amount of material to prepare for the four hour exam
To my knowledge Ash is one of five who hold this qualification in Wales and CrossFit Cardiff is the only gym that has more than one...you lucky buggers you!! 

He will be happily teaching you through this tomorrow...

CrossFit Cardiff WoD

6 Rounds for time of:
5 DB Hang Clean and Jerk (50/35lbs (Right))
10m Overhead Dumbbell Lunges (50/35lbs (Right))
50 Double Unders
10m Overhead Dumbbell Lunges (50/35lbs (Left))
5 DB Hang Clean and Jerk (50/35lbs (Left))

Please write your messages of congratulations as well as times to the whiteboard...

WoD - Wednesday 9th May, 2018

If found, please return my legs, lungs and/or shoulders to...

CrossFit Cardiff
Unit's J8 & J9
Colchester Avenue Industrial Estate
Penylan
Hell on Earth
CF23 9SCREW YOU CONROY! ;-) 

Anyway, back in the room. That leader board for May's monthly challenge is looking a little bare. There are rumours of Nick (I love a good toe to bar WoD) Griffin having a stab later this week. Don't let the poor man go alone team! 

CrossFit Cardiff WoD

Within nine minutes complete as many rounds and reps as possible of:
40/30 Assault Bike Calories, once as a buy in:
Then...
3 Bar Muscle Ups
6 Sumo Deadlift High Pull (60/40kg)
9 Box Over Jumps (30”/24”)

Please scribe total rounds and reps to the whiteboard before giving the bikes the finger...

WoD - Tuesday 8th May, 2018

It had to come to an end hey, eventually. What a banging weekend, off by surprise and therefore able to enjoy the Cardiff summer with you legends. Sun, sweaty workouts and sausages, what else can a man ask for?! 

I have to a quick word, please take this how it is intended, in order to support my team and keep the amazing gym of yours a place that only dreams are made of...

Our aim is to increase your fitness. The intension is to make you all as strong as possible, without it affecting your ability to run a long distance or demonstrate gymnastic prowess; with us you will be weightlifting gymnasts with the lungs of swimmers. And honestly, who doesn't want that? 

Lift heavier loads, do more pull ups (even just the one more), run faster or walk across the gym on your hands; all are tough, but are equally important.

However, more critical than your Fran time: is your blood pressure, resting heart rate and the time taken to process glucose. These factors will come as a result of improved athletic performance, and will be important long after you call time on your workout.

All of the above are positively impacted by one simple thing… The ability to listen to your trainer! 

The team of trainers available to you at CrossFit Cardiff are amongst the best in the world. Fact. Those of you who have ventured into other CrossFit gyms in the past will have witnessed, first hand, how the quality of coaching in CrossFit Cardiff surpasses that in many other boxes. Not just because of the facility and the equipment that is available to you, but because of the coaching!

Getting stronger is easy. Improving endurance is easy. If you follow a strength program, and stick to it, you will get stronger. However, these programs are often based around simple lifts: squats, deadlifts, presses and pulls. Done so purposefully, because other movements and lifts that are more complex, require coaching! 

An experienced and knowledgable trainer watches movement, and distinguishes obvious as well as subtle errors. As a result, they will deliver concise cues in order to make the movement safer and more efficacious. They do this not because they like the sound of their own voice, and not because they are attempting to annoy the recipient. 

They may ask you to slow down during your workout, to make your movement more efficient and mechanically sound. This will help you to use the correct points of performance, thus, giving you a better mechanical advantage over the load. This will ensure your orthopaedic safety. In a nut shell, those cues delivered, are there to help you get fitter and keep you safe whilst doing so!

This is a request from me, please listen to my team. They know what they are talking about. Do not ignore them, they are trying to help you. Do not argue or use obscene language. Save your breath for the workout you’re doing.

Instead, work to implement the change, and a few things are likely happen: you will lift heavier, you will go faster, the movement will feel better, and…you will get much fitter.

Thank you for being such studs and respecting my studly team!
Davs.

End of...

CrossFit Cardiff WoD

For time:
21 - 15 - 9 reps of:
Overhead Squat (40/30kg)
Bar Over Burpee

Rest 5 mins

9 - 15 - 21
Bar Over Burpee
Overhead Squat (40/30kg)

Once your lungs have stopped burning...actually, waaaaay before then...write your times on the board please...