WoD - Wednesday 9th January, 2019

Well we have had success, so far in both mobility and weightlifting. The next piece is education.

Now I was going to begin with nutrition but have decided to postpone that by a week or two. As, with everything else, first thing is first. Bring your jackets, hot water bottles, cushions, whatever you need to keep you warm while you listen to What Is CrossFit.

The good news is that I won’t judge you for eating popcorn throughout!

CrossFit Cardiff WoD

Deadlift
3 - 3 - 3 - 3 - 3*
Build weight across all sets in an attempt to achieve a new 3RM

* Following each set Row a 300m Sprint

WoD - Tuesday 8th January, 2019

Thos of you who showed up to the Met Con class may well have regretted it…the green complexion spread across Gaz’s face certainly made it seem so! The question remains…did he get up the hill?

The new timetable is in full effect and the Xmas break is well behind us. Plenty of folk in class, and you all seem to just love mobility! Get those squats looking like the Chinese National weightlifting team and you will see a ginormous benefit!

CrossFit Cardiff WoD

10 Rounds for time of:
30 Double Unders
8 Hang Power Cleans (60/40kg)

If you have any thumbs left, pick up and marker and write your times to the board…

WoD - Monday 7th January, 2019

Welcome to a new week all! I hope you all had a fun filled weekend, jam packed with frolicking and banter and Tom Foolery and NO booze! 

Now, make sure you do actually READ BELOW because, if you turn up to the 4:30pm class at 5pm tomorrow afternoon, with those cute little puppy dog eyes, you will be forced to make a decision: click you heels upstairs for 30mins, in our beautifully constructed lounge area, with coffee and reading material available…or…
Get an assault bike and achieve as many calories as possible within 1min, if the final number is below 50, then perform the remaining reps of heavy Wall Balls…before…going upstair and clicking your heels upstairs for 28mins, in our beautifully constructed lounge area, with available coffee and reading material. 😁

CrossFit Cardiff WoD

In teams of 4, complete as many rounds and reps as possible, within 30 minutes of:
30 Medicine Ball Cleans (20/14)
20 Calorie Assault Bike
10 Box Jump Overs (24/20)
Two people working through the round (split however)*
The other two athletes accumulating Handstand Push Ups

*Switch when 1 round completed

Please write completed rounds and Handstand Push Up reps to the whiteboard…

WoD - Friday 4th January, 2019

Standby for a good kicking to polish off the first week of 2019. Slowly but surely I am seeing faces returning from the Christmas break and with this being the last week of the current timetable, be sure that you know what the updates are. A LARGE picture of said changes is posted below.

Get ready for a weekend of not drinking, ensuring that you are fully re-adjusted from the “silly season” and are able to string together a few reps of stuff.

I have a job for you all…find the lanky legend Alfie, and give him a massive smooch, cwtch and mildly aggressive ass spank – he loves it – especially on his birthday like it is today (well tomorrow if you are reading this on Thursday night)!
Penblwydd Hapus brother, I hope everything you drink today IS alcoholic, contained within a LARGE drinking receptacle, and bought by someone else.

CrossFit Cardiff WoD

3 Rounds For Time of:
21 Burpees
15 Deadlift (100/70kg)
9 Bar Muscle Ups

Sprint these reps and write your finishing times to the whiteboard on completion… 

WoD - Thursday 3rd January, 2019

06:30 saw a small yet perfectly formed bunch of committed legends hitting the 2019 ground running, only to be violently stopped in their tracks by a gazillion air squats. And if that didn’t do it then some cheeky lunges will! Well you didn’t want to be able to function over the weekend did you?!

Remember then team, the new timetable will be fully enforced next week, with Liv kicking us off this Sunday at 12pm. Yoga hour!

This class will take place at the same time for the first three Sunday’s of each month and is FREE.99 to unlimited members. Get in and get stretchy strong! But, before you do that…just come in and get strong!

CrossFit Cardiff WoD

Front rack lunges
10 - 10 - 10 - 10

Build in load while maintaining technique
Wobble your way over to the whiteboard and write down the load used for each set…

WoD - Wednesday 2nd January, 2019

The first post of 2019, holy hell…Happy New Year!
I am purposefully going to make sure that it sucks though! Merely so that I can positively build some entertainment into your lives throughout the year.

We are going to have some cool times too, loads of banter and exciting times!

The rest of this week sees the last of the old timetable, with the usual class schedule back tomorrow but with the new beginning on Monday. It may take a few weeks to adjust, but at least if you rock up at the wrong time you will only have 30mins to wait. Easy!

I hope you guys all had a kick ass time last night, have fading hang overs and a new filled desire to get back to the gym and kick some arse! Here we go…

CrossFit Cardiff WoD

‘Cindy’
Complete as many rounds as possible, within 20 minutes of: 
5 Pull Ups
10 Press Ups
15 Air Squats 

Please record your own scores not just to the whiteboard but also to your own logbooks…

WoD - Monday 31st December, 2018

This to all you drunken buffoons out there, those who are feeling sluggish and in need of a thorough beasting, in preparation for yet another night out on the town, attempting to replicate the CrossFit Cardiff Christmas Party. Never going to happen!

It has been a true pleasure to welcome and coach you all throughout the year of 2018. Some seriously cool things have happened all year round, topping it all off with a bad ass night at Tiny Rebel. You all deserved to be as drunk as you were, and that’s my excuse.

Roll on 2019, there are exciting things coming throughout the year and you will all be able to lap it up.

Keep your eyes peeled for our 8th year birthday party, the only night that rivals the Xmas doo!

Opening hours
New Years Eve - 10:00 - 12:00 (WoD at 11)
New Years Day - CLOSED (wallow in the self pity of a ginormous hang over, and eat Pringles until your mouth bleeds)

CrossFit Cardiff Partner WoD

Complete as many rounds as possible within 10 minutes of:
50 Double Unders
10 Snatch (35/25kg)
These are you go I go rounds.

Rest 5 mins

5 Rounds for time of:
20 Box Jumps (24/20”)
20 Shoulder To Overhead (50/35kg)
20 Toes Toe Bar
Split work as needed

Please write your rounds and reps for part A as well as times for part B, for the last time this year, to the whiteboard…

WoD - Saturday 29th December, 2018

With today’s workout we will demonstrate the solidarity of the world wide CrossFit community to a very good friend, who, recently has suffered an immeasurable lost.

Sara Wilkinson, who some of you have met when she visited the box, lost her husband Chad earlier this year. Chad had spent many years as a US Navy SEAL and was exposed to multiple deployments throughout his career. Sadly, on the 29th of October, Chad took his own life.

Many servicemen and women suffer with the ongoing trauma’s of war. Our intention is to raise awareness and where possible, donations (here) in order to directly help the Wilkinson family.

CrossFit Takeover, located in Virginia Beach Florida, have modified a workout that Chad himself used to do and that Dave Castro has recently posted about.

When Sara spoke at her husband’s funeral, she recounted a recent story when she walked into the garage to find Wilkinson doing step-ups wearing a backpack. He was training to climb Aconcagua, the tallest mountain in South America, by doing 1000 step-ups at a time.

Please turn up on mass, to respect and honour a true hero. Their accents may change, but the people remain the same.

CrossFit Cardiff WoD

Chad
As a pair, complete as many reps as possible within 60 minutes of:
Box Step Ups (20”)*
A barbell is to be held in the back rack
Switch once your partner has completed a 400m run

May he Rest In Peace

Please post total completed reps to the whiteboard and any pictures and videos to Instagram stories tagging @crossfit_takeover as well as @thedavecastro

WoD - Friday 28th December, 2018

As a reminder to everyone who is able to read this, maybe the rest are still sobering up from the Christmas party, that the new timetable does not come into effect until January 7th. Also posted below are the timings for tomorrow:

WoD: 09:30 - 10:30
Open Gym: 15:00 - 17:00
WoD: 17:00 - 18:00
WoD: 18:00 - 19:00

Lastly, according to Tiny Rebel, we truly put their bar staff through their paces…from the horses mouth. The good news is that I have already booked the venue for next year, the 21st of December. This time, a Saturday, meaning that we will have plenty of time throughout the day to do cool shit!
This also means that you can start planning Christmas 2019 now! ;-)

CrossFit Cardiff WoD

4 Rounds each for time, of:
20 Calorie Assault Bike
40 Double Unders
10 Shoulder To Overhead (70/50kg)
Rest 4mins between rounds

Please post times to each round to the whiteboard and clear your diaries for Saturday (tomorrow) the 29th. We have a kick ass hero workout coming your way.

WoD - Thursday 27th December, 2018

Hands up if you have no idea what day it is!! Yep, me too. Anyway, there are a few funky days between the Xmas festivities and the banging New Years Parties! Where, yet again, you will all be eating too much and drinking waaaaay too much! All just deserved of course!

Why not though, give yourself a couple of days of fun and fitness to top up your cravings before the new year officially begins and you can chase those illustrious goals with the new help from CrossFit Cardiff’s brand new timetable; all kicking off on the 7th.

For now, just remember tomorrow’s opening times:

WoD: 09:30 - 10:30
Open Gym: 15:00 - 17:00
WoD: 17:00 - 18:00
WoD: 18:00 - 19:00

CrossFit Cardiff WoD

3 Rounds for time:
15 Thrusters (40/30kg)
15 Pull ups

Rest 10mins

3 Rounds for time:
9 Thrusters (40/30kg)
9 Chest To Bar Pull Ups

Once you’ve done Fran, rested and then done Fran, please write your scores to the whiteboard, before bugging out to drink and eat some more…

WoD - Christmas Day

Nadolig Llawen you wonderful bunch of fitness loving legends! I hope your hang overs have gone! If not, never fear, our Xmas tradition will kick them into touch for you…

11am at the box, no warm up, no coaching, and hopefully mince pies afterwards…

CrossFit Cardiff Xmas Day WoD

For time:
150 Burpees

If you are man/woman enough, video your burpees and tag @Reebok CrossFit Cardiff on Instagram…

WoD - Monday 24th December, 2018

Christmas Eve! Get your arses to the gym, as per opening hours below and get a good old thrashing in before everything goes Pete Tong! Maybe then the hang overs and food comas won’t feel so bad…due to being consumed by the DOMs in your arses!

Once finished, the lads will be free to start their Xmas shopping, having a few pints along the way of course, and you ladies can do whatever it is you normally do.

Keep your eyes peeled on Xmas Day for the workout post, record a video of you doing it, wherever you are and tag @Reebok CrossFit Cardiff on IG.

Open Gym: 10:00 – 11:00
WoD: 11:00 – 12:00

CrossFit Cardiff Xmas Eve Team WoD

In Teams of 3:
Within 15mins establish a 8RM back rack walking lunge (2 attempts each)*
Rest 5mins
Complete as many rounds and reps within 15mins of:
“The Chief”
3 Power Cleans (60/40kg)
6 Press Ups
9 Air Squats

*each teammate’s highest individual loads are combined and posted to the whiteboard along with their Chief rounds.

WoD - Friday 21st December, 2018

Congratulations, for those of you who are reading this you have made it! Without getting so excited that a little bit of pee comes out, we have arrived at the day! Well if you are reading this on Thursday then you still have one more sleep sorry!

Even if you couldn’t control yourselves, and some wee did escape don’t fret, it’s good exposure to what will likely happy in Tiny Rebel after a few short hours, or when you see Ash in his “get up” for the first time.
I’ve heard rumours that you lot are not going to dress up too swanky and are planning to “take it easy” well I just have one thing to say to that…GET F**KED!!
You wear legging all year around, so rock up looking good and leave looking wrecked please!

Just as a reminder, and PLEASE SAVE or SCREEN SHOT this post…

Xmas Openning Hours

21st December - 06:30 - WoD Class
12:00 - 17:30 Open Gym
12:30 - WoD Class
16:30 - WoD Class
22nd December - CLOSED
Xmas Eve: 10:00 - 12:00 (WoD at 11) (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 WoD Class
15:00 - 17:00 OPEN GYM
17:00 - WoD Class
18:00 - WoD Class
28th December - 09:30 WoD
15:00 - 17:00 OPEN GYM
17:00 - WoD Class
18:00 - WoD Class
New Years Eve - 10:00 - 12:00
New Years Day - CLOSED (wallow in the self pity of a ginormous hang over, and eat Pringles until your mouth bleeds)

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 WoD
‘Pres’
5 rounds of:
In 2 minutes: Max distance row*

Rest 6 mins between rounds

*Record to the whiteboard, each individual distance as well as total distance covered.

WoD - Thursday 20th December, 2018

So close I can nearly taste the chippy alley battered “sausage”. Whether it actually is a sausage full of quality pork won’t really matter by that stage, maybe it ends up being lips and bum holes; cheeks or maybe even just a flat out rat. Either way, it will be delicious and definitely not nutritious! And you will be so drunk, you won’t care!

But, there is something more important than that, the birthday of one of our own. Unfortunately Ben will not be able to share his special day with us tomorrow but we all wish him the best and are thinking of him. Your day can be any.

When you next see him next, wish him the very best, but…remind him that those ass bike calories are going no where!
Happy Birthday buddy.

CrossFit Cardiff Team WoD

‘The Eagle has Landed’
Teams of 3
Complete as many rounds within 20 minutes of:
12 Deadlifts (140/100kg)
19 Ring Muscle Ups
90/65 Cal Ass Bike
28 Box Jump Overs (24/20”)
*split work as needed

Please write completed rounds and reps to the whiteboard…

Is he naked???

WoD - Wednesday 19th December, 2018

The time is close, not only will I be counting the votes for the Members Member, but…I will be headed up to meet the little legend and you all will soon to be smashed with Puppy spam, much like below, get used to it.

Anyway, get your shirts and skirts in the wash, we are 3 sleeps away!
Before then however, we need to get you all shoulders like boulders and abs like slabs…

CrossFit Cardiff WoD

Complete as many rounds and reps as possible, within 5 minutes of:
10 GHD Sit Ups
5 Shoulder To Overhead (85/60kg)

Rest 5 mins

Complete as many rounds and reps as possible, within 5 minutes of:
10 Toes To Bar
5 Shoulder To Overhead (85/60kg)

Please write two separate round scores to the whiteboard before admiring your bits in the mirror..

WoD - Tuesday 18th December, 2018

Word on the street is that Cardiff City Council are fretting that there may not be enough street cleaners available to mop up the aftermath of the CrossFit Cardiff Xmas Party 2018. They might actually be right, I have a sneaky suspicion that I will not be feeling tip top on Saturday.

I am a little worried for the safety of the countries of the far east though…there has never been a room so full of such good f**kers! God only knows what might happen! It’s certainly a tsunami inciting situation.

4 Days!

Ps. I get to meet my Puppy Oppo on the same day…If Carlsberg did Friday’s…

In other news, it appears that Matt Evans, a good friend of mine from Swansea, has proven himself as the ultimate Child Whisperer; he was able to control Lottie, AKA The Aggro Midget!
Now seeing as he has twins, they like toys and stuff, and it’s Christmas…he is more than willing to offer his services around the globe for the right price. Please email for more information.

CrossFit Cardiff WoD

Within 30 minutes set a 1 RM:

Front Squat

Please write all loads to the whiteboard. If it’s a new PB then honk the horn and write in red, if not, then don’t you worry…we will lunge more soon! ;-)

WoD - Monday 17th December, 2018

This is it, the countdown is on! Get yourselves prepared, both physically and mentally, for the greatest party the world has ever seen!
Five days is all that remains, the wait is nearly over! Clear everything out of your day for Saturday, plan what you might like to eat in order to assist the worst hang over you have ever had, throw out anything healthy for just one day! Give yourself a day off.

I need one thing from you lot, please. I will add a Spotify list, publicly to the Facebook Members page…if my technophobicly challenged mind will allow, for you to add songs to. However, there are some rules:
1. NO SHOCKING COUNTRY MUSIC LUKE!
2. LUKE IS NOT ALLOWED TO ADD ANYTHING TO THE PLAYLIST!!
3. NO ONE IS ALLOWED TO ADD ANY SHITTY COUNTRY MUSIC, FOR LUKE, TO THE PLAYLIST

Everything else applies. Now, if there are any volunteers who are willing to show me how to perform this task, please shout up.

5 more badass workouts to do…

CrossFit Cardiff WoD

For time:
Run 1 mile
4 Rope Climbs*
Run 800m
3 Rope Climbs*
Run 400m
2 Rope Climbs*
Run 200m
1 Rope Climb*

*Note to you climbing ninja’s. When climbing ropes the Trainer always knows best, he or she has no fatigue, a stead heart rate and is absent of intensity and “competition” while training you. And, as gravity never takes a day off, they are telling you to come down from the rope for good reason. LISTEN TO THEM, no arguments.
Stay safe and have a blast. Climbing ropes is great fun and gets you super strong…falling from them is not so much!

WoD - Thursday 13th December, 2018

Just in case your abs had fully recovered from last week, there you go…you’re welcome! Just a small kick in the respective reproductive organs to remind them that the GHD is in fact king.

The Xmas Party is just around the corner. It won’t be long now, and you’ll be attempting to climb into your own right shoe in order to avoid Aris’s constant tequila attacks! The very best way to prepare for such an attack is to NOT cherry pick the living hell out of tomorrow’s workout, but rather to lace those trainers up and get stuck in.
Just make sure those handbags and gladrags are in tip top shape for the 21st.

CrossFit Cardiff Partner WoD

Complete as many reps as possible, within 25mins of:
1 Athlete Runs 400m
1 Athlete Rows for Max Calories 

(Athletes will swap following the completion of each 400m run.) 

Please high five Hannah for making you better humans, and write your completed calories to the whiteboard.

WoD - Wednesday 12th December, 2018

I hope you got a decent swole on today team, one of the last chances in 2018. Before you begin the bulking season ready for the cold, cold winter days! Nothing wrong with that.
Rumour has it that Luke and Alfie are looking to break the 55kg mark on the scales…wet out of the shower with a massive Santa Claws belt buckle on. You’ve got it lads!

As a reminder to you all. There is a CrossFit Kids Seminar at the gym this weekend. As a result there will be no classes or open gym throughout the day on Saturday and Sunday however, there is a kick ass WoD planned for Sunday afternoon. Now for those of you who braved the last Sunday class, you know what that means!! Evilness!

Sunday WoD: 16:30 (4:30pm to the none Mil types)

CrossFit Cardiff WoD

Three rounds of:
Assault Bike Calories
Air Squats
GHD Sit-ups
Double Unders
Dumbbell Hang Clean &Jerks (50/35lbs - alternate arms)
Complete as many reps as possible of each movement, within 1 minute.
Rest 1 minute between rounds

Please record total reps of each round to the whiteboard…

WoD - Tuesday 11th December, 2018

This is the start of some pretty cool stuff. Below is a letter to you all. Please take the time to read it, I am a Former Marine but it shouldn’t be too bad…I hope…

A letter to you legends,

I hope you are all well and enjoying the festive period. The build up to Xmas is firmly in hand, and I bet some of you have suffered hang overs already as a result… maybe even eaten a mince pie or ten?!

We have had a great year at CrossFit Cardiff, with loads of love, laughter, and of course… beer.

The year kicked off with a cool twist to the open. Team Green were just testing the water, and warming up ready for a pasting next year. We also had a bizarrely snowy April. Ashwell braved the blizzards to ensure that the gym remained open, for you to chase your gains.

Speaking of Ashwell, what a year for that dude. He studied hard for a qualification which has risen him up to the dizzy heights of a CrossFit Level 3 Trainer. An impressive feat! This consolidates CrossFit Cardiff as the only gym in Wales with more than one trainer of this status.

September was a seriously cool month, all evolving from a coaches brainstorming meeting, which may, or may not have, involved alcohol. The result; a month dedicated to the lives of others, causing you to demonstrate significant resolve and commitment during each workout, especially with the culmination of the month, 633. That day, and specifically the last rep, will become a lasting memory of mine. Never have I been more proud of you all.

Soon enough, the year will come to a close with the infamous CrossFit Cardiff Xmas party! If this is your first year then look out!

So, 2019…

You may remember that earlier in the year, we conducted a survey to obtain feedback about the services that we offer you. And, as a result, we will be releasing some exciting news in the coming days, which will take effect in the new year.

However, we have a problem. A good problem. The success of the box this year has required the business to register for VAT. This means that all gym earnings, whether it be a membership payment, a foundations course or even a bottle of water, we are now required to pay 20% of it all to the government. At least the beer is still free though! ;-)

In February 2019, we will have been open for eight years, having increased our prices just once in that period. However, as a result of the tax, I am genuinely sorry to say, I will have to increase membership prices going into 2019. The increase will be by 10%.

For clarity, should you be on an unlimited membership, you will pay an additional £6 monthly.

The increase will be timed with the initiation of our new ventures on January 7th. Meaning that you will all get the month of January as a buffer to get over the dreaded Xmas spend. 

We want you to feel like you are getting something back as compensation for the extra cost, so during the month of December, we will be announcing some additions to the CrossFit Cardiff timetable. Classes that many of you mentioned in your survey feedback. Keep an eye on social media for the exciting new opportunities coming your way in 2019.

Over the last eight years, CrossFit Cardiff has had such a positive effect on so many people. I have genuinely fallen in love with it. But, it is an industrial unit, nothing more. What makes it what it is, is you. The most caring and selfless characters around, you all truly embody the CrossFit Community and the CrossFit spirit.

Should you have any questions then please feel free to message, talk, email. I would be happy to help.

Have a wonderful Christmas and an even better New Year.

Love Davs.   

Anyway, back to the week and the build up to what is set to be a hell of an Xmas doo.

CrossFit Cardiff WoD

Bench Press
5 - 5 - 5 - 5 - 5
Strict Pull Ups
5 - 5 - 5 - 5 - 5

These sets are to be performed as a superset. If that makes no sense to you, then simply ask Ash, the body building, bicep curling, ginger ninja!
Please post loads to the whiteboard…