WoD - Thursday 7th March, 2019

So then, hands up if:
1. You f**king loved Fran, it was the best thing you have ever done and you can’t wait for it come around again.
2. You PB’d like a boss, smashing your last time into the ground.
3. As a result you can no longer breath effectively and are wheezing like an asthmatic carrying some heavy shopping!

Good fun right?! What’s the bet that 19.3 will be thrusters and pull ups. Guesses to comments below please, the closest will receive a well timed and fully committed arse spank!

CrossFit Cardiff WoD

3 Rounds each for time:
20 Box jump (24/20”)
15/12 Calorie Assault bike
20 Toes To Bar
Rest 4mins between rounds

Please post times of each round to the whiteboard.

WoD - Wednesday 6th March, 2019

Some housekeeping information for you all. I am sorry to say but I have to cancel the Metcon class this coming Friday. You only have Ashwell to blame for this. As, he is busy sun dodging in the French Alps, with his alien head looking googles on, surely covered in the gear, but with literally no idea! All we can hope is that he returns with a ridiculous looking suntan mark on his ginger mush!

Just to recap: Friday 8th March, METCON CLASS CANCELLED

Anyway, back to the fun. Now, I was listening to a few of you speaking to each other last week, and was utterly disgusted, therefore…you’re welcome…

CrossFit Cardiff WoD

‘Fran’
For time:
21 - 15 - 9
Thruster (40/30kg)
Pull Ups

An iconic workout and our classic benchmark, BE SURE you know your time for this, write it on the board…

WoD - Tuesday 5th March, 2019

The dust has settled and the scores have been counted. Get yourself to the leaderboard to see how you have done up against the best on the planet!

What an amazing turn out it was on Sunday night, I bet there weren’t many gym’s in Cardiff full of old age pensioners doing toes to bar at 7pm on God’s day of rest hey?!

Now we get back into the week, hitting each workout as hard as we can, creating the same intensity as you did for 19.2. Who can get a muscle up?

CrossFit Cardiff WoD

“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell swings (32/24kg)

Please write completed rounds and reps to the whiteboard, in red if it is a PB…

WoD - Monday 4th March, 2019

Insane that we programmed 16.2 the other week? Or did we know?! Even worse that I did pretty much the exact same movements in a workout on Thursday, win win! Plenty of practice at least!
Now remember, YOU have to submit YOUR scores (funny that) and YOU have to do it by 10pm on Monday night so that I can validate them in time for you to dominate the Open for your roads to the games!

Fingers crossed the majority of you have completed the workout as you will not be wanting to do it with the massive hang overs that you have hey!

CrossFit Cardiff WoD

Back rack walking lunge
12 - 12 - 12 - 12

Lift as heavily as technique will allow and get those loads to the whiteboard…

WoD - Friday 1st March, 2019

DYDD GWYL DEWI SANT

Or, for those of you not in the know…Happy St David’s Day! Flash your Dafs and get out your leaks, cook up some Cawl and chow down on Welsh rarebit, all for the patron saint of Wales!! Enjoy yourselves, DO NOT do 19.2 in the morning class, and get psyched for Sunday night!!

In the mean time, rest up, eat Welsh Cakes until you bleed and get your guesses in for 19.2! See you at 5:30 of Sunday.

CrossFit Cardiff Partner WoD

For time:
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 of...
Handstand push ups
Bar muscle ups

*split work however

Please get your rapid assed times to the whiteboard before you leave….

WoD - Thursday 28th February, 2019

It’s close. In fact it’s tonight! 19.2 is among us. Now, please do not be a massive fanny and “rest” (more like) cherry pick your way into just doing 19.2 3 times in a week as your training. You are by definition…a muppet!

As, when you all do make it to the games, you will only have one shot at each workout there. And so, you need to learn to go as hard as humanly possible. I firmly advice attempting to complete the first round of the workout in the fastest possible time, and when, you start getting tunnel vision, when the “special” feeling comes, just ignore it and go faster. Thats the way to truly mess yourselves up.

Anyway, gimme some guesses please, if anyone gets it right, I’ll give them a t-shirt.

CrossFit Cardiff WoD

On a 30 minute clock, spend 10 minutes establishing a 1 rep max for the following lifts:

- Overhead squat
- Front squat
- Back squat

Lets call it the CrossFit squat total! Any PBs, please chuck your loads up in RED pen!

WoD - Wednesday 27th February, 2019

Let’s talk about the weather…nah f**k it, lets talk about something more important…the open…UPLOAD YOUR SCORES YOU MUPPETS!!!
Fortunately, I am not your mother (😉), and so unfortunately, I can’t do it for you! 😳

Anyway, how about the fricking weather, unreal hey?! Mind you, last year it snowed in late March so I’d better not talk too soon! The two wheeled death trap will be coming back out soon!! 😍😍😍

For tomorrow, wave goodbye to your midline…

CrossFit Cardiff WoD

Complete As Many Rounds and Reps as possible, within 20 minutes of:
Run 800m
20 GHD sit ups
Run 800m
20 Hip extensions

If you are able to walk over to the whiteboard, please write your scores loud and proud…

WoD - Tuesday 26th February, 2019

So, Angolan is about one million degrees centigrade, the people are super friendly, CrossFit down there is alive and kicking, the local population of Luanda are fumigated against mosquitos on a daily basis - at around 5pm - and the government is corrupt as hell! Cracking place!

Back into a not so hot, but far sunnier Cardiff and a week of pain and misery (I mean fun workouts) has already begun. Oppo has been jabbed up to his eyeballs the poor bugger, and so as a result is now free to roam around his territory. Basically attempting to find the largest stick in the land.

Now then, a little bit of house keeping for those not on FB. Please, please, ensure that you have uploaded your 19.1 scores to the games site by 10pm (cutoff), so that I can validate them and pass the f**k out following 20 hours of travel! Then…get excited about 19.2!!

CrossFit Cardiff WoD

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull - ups

A cheeky bit of push and pull, getting your sexy bodies ready for the summer months. Whack those scores on the whiteboard please…

WoD - Monday 25th February, 2019

Well the first week of the open is nearly done! How cool is it? I told you!!

Of course, I have no idea how cool it was (yet), and for two reasons:
- it is currently 5am on Thursday, a day before the announcement and…
- I wasn’t there anyway!

But, with Colonel Conroy at the helm, how can you possibly have anything but some seriously fun, organised, fitness?!
Please, judges, just make sure you hold on to your clip boards when calling no reps. You’re athlete doesn't need to know what it tastes like. 😉

Back into the mix…

CrossFit Cardiff WoD

For 5 rounds and for max calories:
Within 2 mins: 
15/10 Calorie Assault Bike
50 Double Unders
Max Cal Row
Rest 6 Minutes between rounds

Please write calories per round to the whiteboard…

WoD - Friday 22nd February, 2019

This is it. The teams have been drawn and we are set ready to rock. You lot have come up trumps and put your fitness money where your fitness mouths are, and are set to conduct said fitness in an organised manner! We…can’t wait!

If it is at all possible, could you maybe leave your judging clip boards all over the gym for the next five weeks for me please! Pencils too, that would be amazing and fill me full of joy, fully completing my day! 😉

Anyway - let me get to the only reason you clicked on this post tonight…the 2019 in house CrossFit Games Open, Reebok CrossFit Cardiff Team Roster…

Team “I Would be Blue too” Blue
Alex Conroy
Hannah Rochards
Jack Sealey
Daisy Brice
Hugh Marwick
Joe Stout
Christie Sullivan
Nick Webb
Callum Conway
Oliva Duffin (C)
Joseph Brill
Rhidian Thomas
Leah Smith
Danny Candy
Grace Barlow
Jay Brockwell
Dave Di Parma
James Hewett
Siân Lavis
G-Man
Al Dironato

Team Red(neck MoFo’s)
Ash Phillips
Melissa Jenkins
David Morgan
Darren Boycott
Alfie Reed
Jo Knight (C)
Liam Addy
Jack Wright
Can Kolbakir
Hamish Watkins
Alice Chew
Stuart Hamish
Aris Zinatis
Jade Katz
Tom Walker
Jen Taylor
Lily Glover–Wright
Mike Bartlett
Gareth Carroll
Adam Rifin
Allison Con

And finally, could I have a drum roll please. Dust the red carpet off, and behold your winners…

Team “Is there any point in actually having the open” Lean Machines, all dressed in (I’d better get some Green shorts soon…) Green
Davs Dennis
Shaun Suller
Gemma Verallo
Jen Pope
Oscar Notely
Marc Matthews
Kirsty Lightowler
Chris Hughes
Nick “I love a Toes To Bar - especially in The Open” Griffin (C)
Andy Phillips
Rachel Colclough
Rupert Ironside-Smith
Xiaowen “X-man” Wu
Nicole Hagen
Ellie Lewis
Megan Piper
Rowan Cooke
Fadi Baydoun
Darryl Griffiths
Sara Rudd

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 20 minutes of:
5 Strict Pull Ups
10 Press Ups 
15ft Handstand Walk (approx 5m)

Please write rounds and reps to the whiteboard….

WoD - Thursday 21st February, 2019

Well that’s it, we are done and dusted and all signed up.

As it is 8am and not 8pm, I can’t tell you quite how many of you there are. But, as of now we are on track to beat our sign up rate from last year! More of you bad assed mothers throwing down in a mildly competitive environment, giving yourselves a marker in the sand and something to strive for next year.

I am certain, that many of you will be pushed to achieve things that you previously have been intimidated to, therefore significantly progressing your fitness in just 5 short weeks!
Man The Open is fun, 5 electric workouts which, create a ginormous atmosphere at the gym every time.

You’ll finish each thinking that you can walk through walls, but just remember…you can’t!

CrossFit Cardiff WoD

For time:
50 Calorie Assault Bike*
1 Mile Run
50 Burpees to target approx 6” from reach

*strict 5 minute cap.

After you have punched Conroy directly in the mush…please write your times to the whiteboard…

WoD - Wednesday 20th February, 2019

We’re closing in team, the open is upon us, and the only way to get me to stop banging on about it for every post is to…sign the f**k up!! Come on, you know you want to!
Lord Hewett, this is something that your kick ass other (better) half can’t do for you! Get online - you should know how - and register! This year buddy, this year!! Dave…do it with him!
I actually heard you're scared to, both of you. Don’t worry though, its ok, I understand!

The rest of you…sign up! Join Team Reebok CrossFit Cardiff and be a part of the fun times! They begin on Saturday!

CrossFit Cardiff WoD

For time:
50 Air Squats
2 Rope Climbs 
40 Back Squats (40/30Kg)
2 Rope Climbs 
30 Front Squats (40/30Kg)
2 Rope Climbs
20 Overhead Squats (40/30Kg)
2 Rope Climbs 

Do me a massive favour please…don’t be a d**k on the ropes and write your scores to the whiteboard. Okay two favours but one is more beneficial to you!

WoD - Tuesday 19th June, 2018

12 more people, that’s all we need - likely to be the same number of you legends who attend the 16:30 class - to match the number of bad asses throwing down in the open for Team Reebok CrossFit Cardiff last year! Who really wants to just match it though…come on, surely you really want to lace up those nanos and throw down, proudly in support of your gym.

It’s easy, all you have to do is click here and join the other legends ready to start kicking butt! The first workout is released this Friday. Just talk to anyone who has done it before…ask them how much you will regret it if you don’t!

See you at the start line!

CrossFit Cardiff WoD

Six Rounds For Time of:
Run 200m
10 Box Jump Overs (30/24”)

Run your little tooshie’s off, hop over that box for the last time riiiiiiight to the whiteboard and save yourself the trip. Scores up please MoFo’s!

Run Like Gump

WoD - Monday 18th February, 2019

So, who’s hip flexors are in bits?? A few of you guys a bet - possibly not though - as much as Hamish’s are. Holy shit, if you are reading this buddy, I hope it is from flat on your back.
A very well done for completing your goal tomorrow, that is one hell of an effort! Not only did he smash 5000 burpees out of the park, but has more than doubled his intended monetary target. But, I think we can help him to get more.

Please, please, share this next link, again and again. It is a wonderful cause and we can lean on our community to ensure he is able to hand over a significant amount.
https://www.gofundme.com/5000-burpees-for-cystic-fibrosis/donate

This week, Conroy takes the reins, and I am sure that he will take pride in eliciting some significant stimuli! 😳😉

CrossFit Cardiff WoD

For 5 Rounds, and for a total score:
Within 2:30 minutes complete a…
550m Row and in the remaining time:
Max Rep Dumbbell Thrusters (50/35lbs)
Rest 5mins between rounds.

Please write completed number of thruster, per round, to the whiteboard…

WoD - Friday 15th February, 2019

I hope you are all waking up to some serious Valentines Day hang overs…making it all better by heading straight to your local supermarket and stocking up with a bunch of Easter Eggs which, have no chance of lasting until Easter!

So it appears that my post yesterday had an effect, annoying the hell out of you women enough to make you sign up to the open. This makes me happy for two reasons:

1. You actually read the blog!!

2. You bit so hard that we are going to soon need a bigger boat, due to team Reebok CrossFit Cardiff being filled with bad assed bitaches!!

The last piece in the puzzle is upon us, Friday. Go nuts and get after this WoD but remember, the week is not over. Head to the box on mass this Saturday, to support one of your own…Hamish in his quest for 5000 burpees…

CrossFit Cardiff WoD

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (45/35kg)
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

GOOD LUCK! This one is loads of “fun”

You know what to do….

WoD - Thursday 14th February, 2019

If you won’t sign up to the open because you are worried about the workouts, the scaling, if you can do the movements or lift the weights…sign up for me and the unhealthy amount of time it took me to create that wonderfully amusing Doctor/Patient meme last night.
Not only was I surgically attached to my phone for well over an hour doing it, but I had to download two apps (pay for unlimited speech bubbles on one of them), use 3 different images as well as an online assist.
PLEASE…don’t let my efforts be in vein! Biatches…sign yourselves up…you know you want to!

There is no excuse, do it now before you are uber busy tomorrow with the long awaited Valentines Night!! The one day of the year that you turn to your significant other (or someone that you want to fill that void) and tell them that you love them! Now, I don’t mind the day, not at all, I mean when else do you get to shoot a girl with a nerf gun as she ascends the stairs to your flat, dressed only in sexy underwear…under an overcoat?! Of course that never happened.
But men, don’t fall into the trap! Buy them a gift on any Thursday…be a man!

CrossFit Cardiff WoD

17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (100/70kg)
55 Wall Balls (20/14lbs)
55 Calorie row
55 Handstand Push Ups

Once you have squeezed out that final rep, get your scores on the whiteboard and get your arses out to the fancy pants restaurants and woo away…

WoD - Wednesday 13th February, 2019

Now come on ladies, you need to keep up with the gents here. At a CrossFit Games Open sign up of 24 so far, only 6 of you are lovely females. Now the very last thing that we want this to be is a ginormous sausagefest, pleeeeease!

Sign up to the Open you rat bags, come on…I know it’s only because your scared! But there is really no need to be, us men will go easy on you. You know, let you win a workout or two.
Lads, you have to be with me on this, otherwise they won’t sign up. You can’t just thrash the ladies in every workout - let them have at least one.

I wonder if at this point my email go crazy with female membership cancellations or, the reverse psychology works and our open sign ups go through the roof?!

Anyway, are we closer to figuring out the week’s structure yet…no…I don’t blame you, there isn’t one!

CrossFit Cardiff WoD

12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps (24/20”)
12 Push Press (50/35kg)
9 Toes To Bar

I hope you don’t have to do this with one arm, like I had to in 2012. Sucks that way, it turns out. Kick your own ass from the previous attempt and get your rounds and reps up in red on the whiteboard…

WoD - Monday 11th February, 2019

What a weekend. Full of cool, fun and ridiculous workouts, which…have left me seriously sore! Who would’ve thought that if you scaled Fight Gone Bad beyond “female RX” it would leave you walking like John Wayne the following day!

Saturday was a great laugh - thank you to each and every one of you who came down and got stuck in, brought some bad ass food and made it such a cool day! Thank you, there was not a finer way to celebrate turning 8 whole years old!

With the open around the corner, we are planning to spend this week getting used to the layout, see if you can figure out the theme! 😉

CrossFit Cardiff WoD

11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double Unders
15 Power Snatches (35/25kg)

If this isn’t the first time that you have completed this workout, then check your score and write in red on the board should you have PB’d!

WoD - Friday 8th February, 2019

Are you ready, excited and raring to go for the CrossFit Cardiff Birthday bash! We have been planning some interesting “WoDs”, all with the intention of no one coming close to their ends, but everyone having a massive blast!

Come down with an open mind, prepare to get your ass handed to you in multiple different ways, and please refrain from puking on my floor, getting me a noise complaint or starting a food fight…unless of course you are completely smashed drunk that is! 😉

CrossFit Cardiff WoD

2 Rounds For Time of:
300m Run
20 Deadlifts (100/70kg)
10 Muscle Ups

Spend a minute getting your beach bodies ready for the beach, but write your times to the whiteboard before you go…

WoD - Thursday 7th February, 2019

Well that was new…now we sometimes get a couple of DNFs, especially when we wheel the Devil’s bikes out. Not even Satan himself will come to class, the cherry picking bastard! And really…who can blame him?!?

Now I know what you were all thinking, ‘what, 25 cals…is that “IT?”’ Well, maybe that’s what you would’ve been thinking had you not been on those death machines before. In fact the someone - who will remain nameless - actually said “I think I am close to death.” this morning.

Anyway, as I was saying, we have had a few DNFs before but never (ish) have we had a DNS (did not start)!

Ladies and Gentlemen we have a new king of drop off. Going from 23s in the first round, to not actually starting the last, one of your very own…drum roll please…Jack “Clive” Sealey!! Take a bow brother, that was impressive and very funny to watch!

CrossFit Cardiff WoD

Push Jerk
3 - 3 - 3

Split Jerk
3 - 3 - 3
The intention is to add load with each set. 

Throw that tin overhead and get the mahussive numbers written on the whiteboard!