WoD- Monday 10th December, 2018

Get to it lads, you have got to start your Xmas shopping, NOW!! I do this every year, without fail! Tell myself that I am going to get it done, weeks earlier, and guess what happens…I run into a frantic Pete Fry on Xmas Eve in town. Standard!

The weekend brought the 12 Days of Xmas workout, spreading the joy of the festive season (as well as total carnage) through a disgusting workout. To follow was another death defying trip up the scaffolding to change the ropes for some brand new ones, freshly donated by the Commando Training Centre. Meaning you know they are good!

Get those mince pies in the oven and tuck yourself up on the sofa, ready for a Dynasties Tiger fight!

CrossFit Cardiff WoD

4 Rounds For Time:
7 Burpee Box Jump Overs (24/20”)
6 Deadlifts (70/50kg)
5 Hang Squat Cleans (70/50kg) 
4 Push Press (70/50kg) 

Thank you to City Road CrossFit for the inspiration…please note your times and write them on the whiteboard…

WoD - Friday 7th December, 2018

WARNING: PUPPY SPAM BELOW

The new gym dog is coming! He nearly has his eyes open and therefore it won’t be long before he’s woofing at you to “open your hips Jimi…” or “kip the f**king dip!

Please, don’t be confused with the floppy ears, the apparent drunk gait or the his ginormous puppy dog eyes…he will be a trained killer! Once the word is out, no longer will rampant couples consider using the only, brilliantly illuminated car park on the estate to perform their sordid deeds; in fear of becoming the recipients of a significant licking!

Ladies, scroll down, but at your own peril as “Oppo” is a fearless, ruthless heartbreaker! He will pummel your love pumps until they ache with desire.

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 11 minutes of

10 Hang Squat Snatch (40/30kg)
10 GHD Sit Ups

Please write your total rounds and partial ab crunching reps to the whiteboard…

WoD - Thursday 6th December, 2018

ATTENTION ALL XMAS HOURS BELOW

22nd December: 13:00 - 15:00 (open gym following the Xmas Party banazer)
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. Can anyone go sub 7mins?)
27th December - 09:30/OPEN GYM/17:00/18:00 (WoD Classes as per hours)
28th December - 09:30/OPEN GYM/17:00/18:00 (WoD Classes as per hours)
New Years Eve - 10:00 - 12:00
New Years Day - CLOSED (wallow in the self pity of a ginormous hang over, and eat Pringles)

My team have worked hard all year round. These hours may not be perfect for everyone but I know that you legends will take the time to rest, recover and conduct legitimate attempts at breaking the sitting on your arse Guinness World Record; allowing my team to take some time with their families and lives.

Thank you and we look forward to hitting the ground running on January 2nd, wooing at all rocking up looking like Reebok have vomited on you over the festive period!

CrossFit Cardiff Partner WoD

Within 20 minutes complete as many rounds and reps as possible of:
Kettlebell Medley
10 Double Kettlebell Deadlift (32/20kg)
10m Farmers Carry 
10 Double Kettlebell Box Step Overs (20”)
10m Farmers Carry
5 Synchro Goblet Squats (1 KB per person) between rounds
These rounds are you go I go

If you have any idea what round scores you’ve completed then please write them on the whiteboard…

WoD - Wednesday 5th December, 2018

Now you lot will notice that we currently have two Assault Bikes which are out of service, broken, chain’s snapped and all sorts! I know that you just love them and wouldn’t ever, even consider attempting to break the beautiful machine purposefully. As, you LOVE to ride them hey!?

Please though, listen to the instruction from your wonderful coaching staff regarding the safe operation of said bikes.
Mikey B does love a tinker though!

Now then, back to business. Please, do not “poo poo” this sprint, doesn’t everyone just love a sprint. Unfortunately, not even a thousand chicken McNuggets are going to help you now.

CrossFit Cardiff WoD

For time:
50 Calorie Assault Bike
50 Thrusters (20/15kg)

Please write your times to the whiteboard…

WoD - Tuesday 4th December, 2018

It is eventually that time of year, the Christmas Tree is inbound, the queue’s for central Cardiff’s NCP carparks are rammed full of buffoons and CrossFit Cardiff have officially scheduled our 12 Days of Christmas workout…this Saturday the 8th. 11am in the usual class, bringing the usual carnage! Xmas jumpers are optional for all aside the Coaches, for who…they are mandatory!

What is mandatory, for you luscious lot, is to WATCH the below video so that you understand the workout. All you have to do, is replace the hoards of wonderful gifts received and replace them with horrendously difficult movements! EASY!!

This is the workout, all will be explained on the day…

For time:
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)

Be ready!!

Anyway, back to the week…

CrossFit Cardiff WoD

10 rounds for time:
3 Ring Muscle Ups
3 Power Cleans (100/70kg)

Blisteringly rapido times to the whiteboard please!

WoD - Monday 3rd December, 2018

With the Xmas party rapidly approaching, I am looking for some help, we need to crown the 2018 Members Member.

But, for those of you who weren’t here last year…I have to tell you the what it’s all about.

Towards the end of each Royal Marines recruit troop, the lads vote for who amongst them, should be awarded the Commando Medal. The Commando Medal is awarded to the man who has demonstrated throughout training, to an outstanding degree, the Commando qualities and Commando spirit. 
Determination
Courage
Cheerfulness In The Face of Adversity 
Unselfishness

These are qualities that I see in you lot every single day, and is one of the biggest driving forces behind CrossFit Cardiff as well as my passion for CrossFit. The positive affect that they have on everyone around them cannot be underestimated.
I would like you to vote for the gym's members member. Our example of The Commando Medal. The person who has demonstrated passion and the care for others. Take your time and think about it, think outside of the box, maybe not just the person who has been there for you, but for everyone.

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. 

It will be available from Monday evening and the winner will be announced on the Xmas doo. Get voting please team!

CrossFit Cardiff WoD

For 5 Rounds
Within 3 minutes climb as high as possible within the ladder of:
5/5, 10/10, 15/15 and so on, of:
Calorie Row
Burpees

Rest for 6 minutes between rounds, continue where you left off from the previous round.

Sprint through each 3 minute window and write your last completed round and partial reps to the whiteboard…

WoD - Friday 30th December, 2018

In bed at 18:50 on any night...congratulations Suller, you’ve given me Rhabdo!  

Tomorrow we tackle a workout designed by a loving father, for his son. And how cool is it going to be when one day they do it together?! I’ll keep ‘Finley’ in the bag for another day! 

CrossFit Cardiff WoD

’Finley’
7 Rounds for time of:
7 Cleans (60/40kg)
7 Shoulder To Overhead (60/40kg) 
20 Box Jumps (24/20”) 
18 Toes To Bar

Please write completed times to the whiteboard...

Lock up your daughters, Finners is in town!

WoD - Thursday 29th November, 2018

So, any of you lot find it hard to fit through doors, have difficulty washing your hair or for some bizarre reason became immediately more attractive to the lovely young ladies of Cardiff?? Well you are welcome! There is nothing quite like a good old fashioned “bro session pump!” Now you know what to do every Friday night before you head out on the lash. I expect everyone will be doing so on the 21st before the Xmas party!

Keep those party ticket monies coming please!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 5 minutes of:
5 Deadlift (120/90kg)
200m run

Rest 5 minutes

Repeat

Please scribe two separate round scores to the whiteboard please…

WoD - Wednesday 28th November, 2018

Mid-week and I’m sure your biceps and now legs are screaming for some mercy from Suller! Well it’s ok, he’s listened…instead he is going to utterly destroy your triceps! What a man!

Tomorrow we get stuck into a hero workout, and one which is often forgotten. One of the original hero workouts, a man who was en route to help Murph in his time of need.
Read about him here

CrossFit Cardiff WoD

In honour of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Double “JT”
In pairs and for time:
42 - 30 - 18
Handstand Push Ups 
Ring dips
Press ups

Partners can separate reps as they see fit throughout this workout. One athlete should be working at any one time.
Please post completed times to the whiteboard…

WoD - Tuesday 27th November, 2018

Anyone else have arms like a Tyrannosaurus Rex? Anyone else have to drive home with their knees? Nope? Just me then?!

Luckily tomorrow we don’t have to use arms at all, really?! You maybe forced to balance the bar on the back of your neck as your arms don’t reach far enough back to grab hold…thanks Suller! ;-)
If you can still move your arms, wave goodbye to your legs…

CrossFit Cardiff WoD

Back rack walking lunges 
8 - 8 - 8 - 8 - 8

Please wander over to the whiteboard, like Bambi, and write your loads up please…

WoD - Monday 26th November, 2018

The time is nearly here…it is definitely NOT now, but it is NEARLY here. There is no need to put Christmas decorations up in November, neither is there a need to put them up in October or September!! WAIT!!! Remember what we strive for within CrossFit…intensity! Save the volume!
Get stuck into the Xmas spirit for a shorter yet more intense time period!

And…the first thing that you should do is PAY FOR YOUR XMAS PARTY TICKETS, please!
Christmas Day will be here quickly, but not before your hang over has passed!
£20 in cash to a coach and have them record your name on the super special list!

CrossFit Cardiff WoD

5 Rounds for time of:
50 Double Unders
20 Pull Ups

Short, gassy and one hell of a bicep pump! If you can hold a pen afterwards, please write your times to the whiteboard. If you can’t…ask someone else to do it for you!

A cheeky bit of love for CrossFit, guess what…it really hurts but…it really works!! 😍

WoD - Friday 23rd November, 2018

Well I don’t know about you lot, but every single time I stand up, sit down, drop anything, pretty much fill in the gaps…a single, very real tear, rolls down my cheek! And all due to the fact that my legs are riddled with ginormous amount of muscle soreness.

Still, I guess it just proves the point. “The adaption will correlate directly with the stimulus.” Meaning that this week has given me a different stimulus, as the adaptation is very real!

At least tomorrow sees safety in numbers…

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible within 20 minutes of:
Run 200m
60 Double Unders
40 Handstand Push Ups
20 Deadlift (120/90kg)

In this workout, partners will alternate the run and DU’s each round, and split the remaining reps as they see fit. One athlete is working at a time. 

Please give each other a high five and a sweaty hug before writing your scores to the board…

WoD - Thursday 22nd November, 2018

Apologies for the tardiness team, I have had a very busy day! And, due to a lack of planning, not only is the blog late, but I have nothing in the house to eat. Still, it takes no time to knock up a quick, easy and tasty stir-fry. Happy days!

Anyway, some cracking efforts today on the lunges, souls were misplaced and glutes tested. They may well be sore tomorrow! Regardless, you guys will be in for a busy class, attacking the legit interval workout in front of the Wales online crew…get your very best nanos out and wear trousers as tight as Alfie’s leggings!

CrossFit Cardiff WoD

3 Rounds of, within 3mins complete:
20/15 Calorie Assault Bike 
15 Burpees
Max reps of Alternating Dumbbell Hang Clean & Jerk (50/35lbs)

Rest for 6mins between rounds. 

PLACE the dumbbells back on the floor before writing your scores on the board please…

WoD - Wednesday 21st November, 2018

Well I always remember it being bad but that was horrendous! A little bit of a right of passage though, especially for me seeing as it was my first ever CrossFit workout. Why the hell I’m sat here writing this to you, still doing CrossFit and having opened my own gym I have no idea…maybe I just wanted to share the “love”…not wanting to keep that special feeling all to myself!

Talking about special feelings…get your monies in for the Christmas party please. Affording you lot the ability to experience the special feeling of alcohol on December 21st. It’s now a month away and I need to give numbers over to Tiny Rebel. I need to get numbers to them by the end of the month…do not miss out.
£20 in CASH at the box to a coach and we shall record your name. Sorted! I would use this post to display a picture of last years carnage, but…there isn’t one! Not one picture out of 70 people! At least 70 smart phones in one room (some of those of you who are not to be trusted who own two) and not one picture! That tells you three things:

1. Everyone was having such a kick ass time that they forgot to take their phones out of their pockets to record the event.

2. You really should make sure you buy a ticket to this year in order to experience it!

3. All of us were waaaaaaaay too pissed to be able to work our phones anyway!

CrossFit Cardiff WoD

Front Rack Walking Lunge
10 - 10 - 10 - 10
Use these sets to build load throughout. Load is technique dependant.

Please record your ass breaking weights to the whiteboard upon completion…

WoD - Tuesday 20th November, 2018

I’ve been told by a top secret sauce that it is a certain members birthday tomorrow. This young stud of a man has officially crossed over into the masters category, even though his high cheek bones and perky glutes would never think you to believe so!
Instead, he will continue to stealthily creep up on your loads and times, clenching his teeth like a Royal Marine in a spelling test, and if he can’t beat you, will just attempt to convince you that the top score actually says something else.

I also heard that he doesn’t like people to make a fuss…well he should’ve thought of that before he joined a CrossFit gym!

Penblwydd Hapus Sexy Stu, you Gerald Butler looking MoFo. I hope every drink you consume today is large, alcoholic and bought by an amazing person!

CrossFit Cardiff WoD

‘Fight Gone Bad’
Three rounds of:
Wall balls (20/14lbs)
Sumo Deadlift High Pull (35/25kg)
Box Jump (20”)
Push Press (35/25kg)
Calorie Row
Complete as many reps as possible within 1 minute, for each movement

A classic benchmark, if you survive the “fight” then get your scores to the board and make sure you remember them!

WoD - Monday 19th November, 2018

Another amazing group of folk filled the gym all weekend to learn some cool shit from some legends! 40 new L1 Trainers who now have the ability to go out and use those tools to help others gain results that they didn’t even know they wanted!

There was one glitch in the matrix however, and guess who it came from…

Gregg ASHWELL tucking into a delicious Pizza on his L1!!! And he ate as much shit for it for the rest of the weekend! ;-)

Lets start the week with a bang…

CrossFit Cardiff WoD

For time:
12 - 6 - 3
Squat Snatch (60/70/80 - 40/50/60kg)
Ring Muscle Up

Short, fast, and complex…go hard from the word go, suicide pace. Be aggressive and get after it! But then…smile and write your times to the whiteboard…

WoD - Friday 16th November, 2018

Remember, remember team, the gym is closed this weekend for the L1. However, seeing as the rugby is on on Saturday, we are opening for a team workout on Sunday evening, allowing you lot to sweat out the hang overs. Get in and get down and dirty.
6pm.

Just incase you have a little more to give from those muscle pins of yours, here is a cheeky little blast…

CrossFit Cardiff Partner WoD

4 rounds for max reps of: 
In 2 mins:
50/35 Calorie Assault Bike
Max Bar Muscle Ups
Rest 6 mins between rounds.

For the final time this working week, scribe your scores to the boards please legends…

WoD - Thursday 15th November, 2018

Anyone still walking like a complete muppet with the inability to plantar flex? Nope, just me?!

The good news is, Ash didn’t do it, you know because of his “back injury.” Meaning that he gets to watch us all walk around like idiots and laugh. He’s such a cracking bloke, a double yolker some might say.

Tomorrow however, you get to grow those butt cheeks again, meaning that you can show us your tricks at the Christmas Party…only if you pay a coach £20 though.

CrossFit Cardiff WoD

4 Sets of the following complex*

4 Overhead Walking Lunges
2 Overhead Squats
4 Overhead Walking lunges

*same weight across sets

Please write loads lunged to the whiteboard…

WoD - Wednesday 14t November, 2018

This coming weekend sees the gym closed for a kick ass CrossFit L1 Seminar and so there will be no classes on Saturday, nor open gym on Sunday.
However, the gym will be open for a Team WoD on Sunday evening at 18:00 (6pm to the uninitiated) The class will be an hour, allowing you to get home in time for your Sunday evening influx of Sir Attenborough.
Come along and kick your hang overs into touch in style!

CrossFit Cardiff WoD

Within 15 minutes climb as high as possible of the ascending rep scheme of:

2 - 4 - 6 - 8 - 10 etc
Toes To Bar
Ring Dips
Athletes must run 200m prior to starting each round.

Please write completed and partial rep scores to the whiteboard…

WoD - Tuesday 13th November, 2018

We are ready to take all of your hard earned money…in return for a seriously fun filled and hang over inducing night of drunkenness and debauchery! There’s no need to be embarrassed, we all know that things will happen, maybe something that you really would rather not, but it’s all cool…we’re all friends here!
Regardless, due to the amount of alcohol ingested last year, not one single picture or video was recorded. Members found it entirely impossible to be able to unlock their respective smart phones in order to record the carnage. Therefore…you are safe!

Tickets will be £20 to will include hot food, sole occupation of the entire first floor at Tiny Rebel and hopefully a free drink (negotiations still on going).

Do NOT miss out, rather hand over your party tokens to a coach at the gym (CASH ONLY PLEASE) and get your name on the list!

CrossFit Cardiff WoD

For Time:
Row 2000m*

*Death by double unders.

On the first minute, athletes will perform 10 Double Unders before rowing as far as possible within the minute. At the top of each minute, athletes will perform 5 more double unders before continuing the row.
Either you die, or the timer gets you.

Please write total completed distance to the whiteboard…