WoD - Wednesday 3rd April, 2019

So then, who fell for the Rich Froning coming back to the Games April fools?? And I didn’t think “Mericaaa had that style of humour…if at all?

Now, last night at the 4:30 class I, the man who hates handstand walks with a passion and wish they would all bugger off and die…beat Gymnast Joe in one f**king round!! This means that I win! Unlucky Joe!!

Grab a couple of buddy’s tomorrow and get after this one…

CrossFit Cardiff Team WoD
In teams of 3*:
15 rounds for time:
20/15 Calorie Assault Bike
50 Double Unders
Run 200m
*30 min cap

These rounds are you go, I go.

WoD - Tuesday 2nd April, 2019

How are those rope burns team?! Be smart and wear a sleeve. Even though chicks dig scars, they don’t particularly appreciate infected, puss leaking scabs! Use protection! 😉

Right then tape your thumbs, get those knee sleeves out, wrap your wrists and put two lines of chalk under your eyes before donning your Oakley’s…you’re going to need them all! It’s 1 Rep Max day…

CrossFit Cardiff WoD

Within 30 Minutes, establish a
1 Rep Max Clean and Jerk

WHEN you through a hugely higher load than you ever have before over your head…get it written up in red please…

WoD - Monday 1st April, 2019

Pinch, punch, first of the month! The clocks have gone forward and Ash is getting extremely nervous…now that the summer is actually coming, he is going to have to start dodging the sun.

I seriously hope that you legends have had an amazing weekend, conjuring up some hilarious practical jokes to play on your “buddies” tomorrow, implementing some top bants to begin a new week.

Some suggestions:
- Wrap everything in your friends room in kitchen foil.
- Wrap their cars with industrial sized cling film, throw water on it, wrap it again.
- Plant watercress on their bedroom carpets, in the shape of a rude object or insult.
- Take all four wheels of their car off, place said car on bricks, and hide the wheel’s bolts around the area providing a cryptic treasure map of their location.
- Fill the air vents on their cars with talcum powder, direct them towards their faces and turn to full power.

More classics exist. If you would please add to this list via our facebook comments I would greatly appreciate it. I am more than happy to test any ideas on Hannah at any point.

We begin this week by finishing last week’s coaches benchmarks, the Ginger Ninja. This is NOT an April fools joke.

CrossFit Cardiff WoD

‘Ashwell’
5 rounds:
Within 2 mins:
20/17 Calorie Row
1 Rope Climb
Max Distance Handstand Walk*
Rest 4mins between rounds

*complete HSWs in 15ft blocks

Get those first weekly scores up on the whiteboard and enjoy the additional hour of daylight!

WoD - Friday 29th March, 2019

Now then, the penultimate addition of Coach’s week…Suller. Only one left with Ash, I wonder what movements he could possibly love that much to be programmed into a workout?!

The other super exciting piece of news is that this weekend The Notebook of fitness will be back with it’s mind boggling workouts, not only testing and developing your fitness but your mind too! The weather is set to be very sexy, no reason for you lot not to rock up on mass! Even more importantly, the open isn’t quite yet complete, we still have 19.6!!! Self created by you lot, and rather than involving thrusters and burpees, you get to drink beer instead.
PLAN: MEET AT THE SLUG AND LETTUCE (Next to the Hilton Hotel) @8PM TOMORROW (Friday) NIGHT…drink beer (or whatever you fancy)
Have a banging weekend folk, catch you on the flip side.

CrossFit Cardiff WoD

‘Suller’
For time:
20 Strict Handstand Push Ups
10 Squat Cleans (110/80kg)
20 Kipping Handstand Push Ups
10 Squat Cleans (110/80kg)

Once your shoulders have been fully transformed into boulders, get your scores on the board and go drink beer…

#summeriscoming

Test

This is not a workout…it’s a test to see if technology is on my side again…apparently I have somehow pissed off the internet gods.
If it doesn’t work, then you won’t be reading this so no need to worry. And, can go back to sleep.

WoD - Thursday 28th March, 2019

Day 4 of DOMs hell, I’d like to thank 19.5 and Dave Castro for causing significant discomfort, that it appears may well be with me for the rest of my life. Such a devastating effect was witnessed by that pure slag of a workout that I am predicting now, it will appear again at the end of the October Open. We can only hope and prey that I am incorrect!

The box has been unusually quiet so far this week, maybe you are all struggling too.

Having said that, trying to ride home last night after getting a damn good thrashing by Melski did make me wonder if I was actually going to make it. Perhaps she was in cahoots with Dave when he was sat at his whiteboard?

Coaches week continues, and after having a break from squatting yesterday, we are back for some more today. Clive just loves a squat, specifically the overhead variation. The only issue is that he loves to run too!

CrossFit Cardiff WoD

‘Clive’
With a 20 minute running clock:
Run 1 mile

Rest 2 mins

In the remaining time, complete as many rounds and reps as possible of:
15 Overhead Squats (40/30kg)
45 Double Unders

Use your non dominant hand, to lift your dominant hand up to the whiteboard so that you can write your rounds and reps please…

WoD - Wednesday 27th March, 2019

What an amazing day for getting your butts out in the sunshine, hanging out (maybe with your wangers out) but definitely on cool things like motorbikes, or in (or outside) CrossFit gyms playing with rugby balls, spike balls or maybe a dude of a puppy!?
Obviously after you have smashed the living hell out of yourselves with a workout of course. And what better than to do one named after one of your all time favourite folk?

Now I could spend a significant amount of time waffling on about how much of a stud Hannah is, but none of you really have a spare few hours to read it all.
She’s cool, hot as hell, loves people and helping them, kicks butt on open workouts and can make a pretty decent cup of tea! You all love her, but likely a little less after this…

CrossFit Cardiff WoD

‘Han’
For time:
30 - 20 - 10
10 - 20 - 30
Pull ups
Power clean (50/35kg)

Stagger over to the whiteboard and record your blistering scores with your blistered hands…

I’m sure Conroy has a “better” picture of Han somewhere

WoD - Tuesday 26th March, 2019

Hands up if anyone else is now feeling the full effects of 19.5? In the last hour, my left lat attachment has seemingly caught fire, perhaps it is spontaneously combusting!? Who knows, but it does not feel okay!

We continue the week’s dedicated workouts with one named after Melski, and luckily for you lot she just loves a slut drop. Unfortunately, this is not a joke!

CrossFit Cardiff WoD

‘Melski’
3 rounds, each for time:
10 Thrusters (45/35kg)
15 Bar Hop Burpees 
10 Thrusters (45/35kg)
15 Bar Hop Burpees
Rest 4 mins between rounds

Please ensure that you punch Conners straight in the chops, en route to the whiteboard…

WoD - Monday 25th March, 2019

So Conroy has had this bright idea…he text each of the coaches asking what our favourite movements are so that he could program workouts named after us, featuring our favourite.
Unfortunately, we didn’t know about this until we had submitted our answers and so have royally screwed ourselves over; but at least we have done so in an “enjoyable” way!

The starts with me, now remember, I didn't program a workout for myself, named after myself. It was Conners. Hence why the week doesn't include one named after him. Good job as his favourite moves are the Assault Bike and the Assault bike!

CrossFit Cardiff WoD

‘Dennis’
For Time:
3 Rounds of:
4 Bar Muscle Ups
6 Squat Snatch (60/40kg)

Into
2 Rounds of:
6 Bar Muscle Ups
4 Squat Snatch (70/45kg)

Into
1 Round of:
8 Bar Muscle Ups
2 Squat Snatch (80/50kg)

Please post total time to the whiteboard…I’m sorry!

WoD - Friday 22nd March, 2019

This must be what the night before your wedding feels like, all tense and nervous. Waiting, wondering, contemplating what it is going to feel like, to walk rather down the aisle, but up to the barbell to bang out as many thrusters as Dave Castro wants you to. Unfricking lucky!

We all know that Castro just loves a thruster, and so we may as well love them too. Get excited, because you are going to do the workout whether you want to or not…and so false motivation is better than no motivation…

Just don’t be all “American” about it! 😉

CrossFit Cardiff WoD

3 Rounds Each for Time: 
20/15 Calorie Row
30 KBS (20/16kg)
20/15 Calorie Row 

Rest 3 mins between rounds

Holy movement redundancy Batman, nevermind that though, get your times up on the whiteboard…

WoD - Thursday 21st March, 2019

Get yourselves ready, there is only one thing that is coming your way…lots of thrusters and more pull ups. Likely to be of the chest to bar variety. One more chance to knock Fraser from the top of the leaderboard, and I have ultimate faith in you guys.

Entirely off subject, but still very cool…a very old friend of mine owns this kick ass company, where he sells a bunch of sexy arsed gear to keep you warm in the winter months. Now I know that soon enough you will be moaning about the weather, and that it’s too hot…blah blah, but this shit will keep for next year…and there is a bad ass sale on too!

Tommy and I were in the Marines together, in fact he was my first boss. As a 16 year old, he helped to mould me into a vaguely passable man, ensuring that I knew exactly how to evade irate away taxi drivers when required. Following a successful career in the Royal Marines, qualifying as a Mountain Leader, he decided to leave and pursue a passion. Jöttnar was the result.
Maybe when we are next all drunk I will tell you a few stories!

Now, get your arses on this site and pick up some serious sexy stash…
https://www.jottnar.com

CrossFit Cardiff Team WoD

Within teams of 3, complete as many reps as possible within 30 minutes of:
Max Calorie Assault Bike
As many rounds as possible of:
200m Run
20 GHD Sit Ups
2 Ring Muscle Ups

In this workout, one athlete will be on the Assault Bike, another will perform 1 round of the AMRAP and the final athlete will rest. Rotate through each for 30 minutes.
Please write total AB Calories and rounds and reps to the whiteboard once the dust has settled

WoD - Wednesday 20th March, 2019

Anyone want to see something insanely impressive…yep…well click on the link below. Many of you attacked 19.4 like a bulldog in a china shop, but unfortunately were not able to edge out Mat Fraser, the fittest man on the planet.
Now this is the problem with people like this…they make it look so fracking easy it lulls you firmly into a false sense of security. There’s no need to question how he was much faster, as it’s obvious, he lands his last burpee directly in his set up position for a snatch and rips the bar off the floor as if it’s a PVC pipe and he’s pissed at it…and…you did not! 😉

Anyway. Back to the real world and the weeks training. 19.5 is a coming and we need to get fit!! Good luck!

CrossFit Cardiff WoD

3 Rounds For Time:
5 Strict Handstand Push Ups
10 Kipping Handstand Push Ups
15 Wall Balls (20/14lbs)
30 Double Unders

If you are able to elevate your arms to the level of the whiteboard that your name is written on, then please pop your time next to it…

WoD - Tuesday 19th March, 2019

One more to go team, 19.5. With a fun filled morning planned, get your thinking caps on and arrive with some delicious treats ready to fill your faces with following said shiftiest! It’s bound to be an absolute stinker hey!
Now that we are nearly there, please, PLEASE remember to get your scores in for validation by 10pm tonight! You only have one more chance after this to proof that you are indeed techno wizard legends!

Back to the grind, and we are focused on getting the butts and abs strong as hell…ready for the beach!!

CrossFit Cardiff WoD

Overhead Walking Lunge 
8 - 8 - 8 - 8

Keep load heavy but not so heavy it dictates technique. Chuck them up on the whiteboard once done…

WoD - Monday 18th March, 2019

On a scale of 1 - 10, 10 being the highest, how hung over do you think the Welsh rugby team are right now?! 11? What an amazing result by a well drilled and cohesive team….just like team green! Clearly the biggest legends and coolest kids on the block, and best at the stuff. All the stuff!

The final folk to do 19.4 please remember that the world does go on, if you have done it once then leave it alone. Support those who haven’t and just get back to kicking your own arse in class. and tomorrow we are back to it with a blast. No more war chants, just warm ups and get after it.

CrossFit Cardiff WoD

Macho Man
3 Power Cleans 
3 Front Squats
3 Jerks 
EMOM (Every minute, on the minute) for as long as possible 
Bar loaded at 185/135lbs

WoD - Friday 15th March, 2019

Do it team, fire your best guesses for 19.4, the penultimate workout in this year’s first open (remember this is happening all again in October), to the comment on this post. What could it be…apart from painful! My guess is in, and I seriously hope that I am wrong!

The end of the week is in sight, and that Friday feeling is in full force. I want to hear of at least 3 of you who have been required to do 19.4 with raging hang overs please!

For some reason, Facebook refused to post my blog update yesterday, maybe I insulted it’s very being. Regardless of what I tried, it failed to do so. Regardless, let’s forgive and forget, and hope that tonight allows for a better service.

CrossFit Cardiff Partner WoD

For time:
30 Clean & Jerks (80/50kg)
20 Clean & Jerks (90/60kg)
10 Clean & Jerks (100/70kg)

Split these reps between pairs as you see fit, only one athlete working at a time. Once complete, please write your blistering times to comments…Sexy Stu, just be very careful not to become hypovolemic with that thumb injury!

WoD - Thursday 14th March, 2019

Now I need you lot to listen very carefully, I am going to provide you all with some serious information...batten down the hatches, call your bosses to let them know that there is no way you can make it into work, go to your local supermarket and empty the shelves...it’s a little windy outside! Storm Big, Bad, Gazza is here and here to say! 

In fact, BBC Weather has issued this statement...
- Probably some bus and train services affected, with some journeys taking longer.

It’s going to be tough, it will likely get worse before it gets better! But, I’m sure we can get though this. Don’t be a ginormous muppet like the rest of the country and you should be ok...but maybe huddle together for warmth! 

CrossFit Cardiff WoD

For 5 Rounds, within 3 minutes complete:
Run 400m 
Max effort box jumps (24/20”)
Rest 3mins between rounds

Hobble those calves on over to the whiteboard and record reps per round please legends…

WE’re all buggered now!

WoD - Wednesday 13th March, 2019

So then legends, only two more open workouts available to be thoroughly punished by! What the hell are we going to do once it’s all said and done?! I’m sure we can think of something that will match the pain of Castro’s latest, no stress!

I’m also very proud of you lot to date, getting your scores in no dramas and not causing me to chase you all up. Only twice more and you will have rocked The Open, the first one of this year that is!

The latest event, for 19.3 is up and ready to click “attending” to, with the finale planned. One which I myself will be OFF for and so will be firmly clicking the fun button…F**K YEEEEEEAH!!

Anyway, I digress through ramble…

CrossFit Cardiff WoD

Hang power snatch
3 - 3 - 3 - 3 - 3

Build to a heavy load throughout the warm up and increase slightly with each set…

WoD - Tuesday 12th March, 2019

SCORES!! If you are reading this now, at 8:01, you are both addicted and cool!! And will know that we have had great success so far this open with almost no one, f**king up their score submission…don’t stop now team!! There is only one real way to ensure that your team wins, and it is unfortunately NOT to make bas assed Green Giraffes, but to get your SCORES SUBMITTED prior to the DEADLINE of 10pm!! DO IT. NOW if you haven’t, go on!!

I mean even Hannah Richards has ALREADY submitted…shitty death!!

CrossFit Cardiff WoD

For time:
15 - 12 - 9
Burpees
Chest To Bar Pull Ups

Rest 5 mins

For time:
9 - 12 - 15
Chest To Bar Pull Ups
Burpees 

A nasty bit of pull and push will get Sexy Stu all ready for the summer months on the beach, but we only know it’s happened if your scores are up on that board…

WoD - Monday 11th March, 2019

Monday is here, I hope you guys had epic weekends filled with glute punishing lunges and step ups, and shoulder sculpting overhead lunges and handstand push ups, coupled with creating hilarious characters in an amazing arts and crafts session. Definitely not drinking and debauchery…man we CrossFitters are cool hey?! ;-)

Now then, please, if you haven’t done 19.3 yet, you must respect that the world still goes around, and our classes still continue. If you happen to find yourself with the top 100 in the world, I will honour repeats, otherwise…you are a complete muppet and should really just focus on the program and going as hard as hell. Suicide, vomit inducing pace for the win.

Please remember to get your scores in by 22:00 (10pm) on Monday night for validation.

CrossFit Cardiff WoD

For time:
100 - 80 - 60 - 40 - 20
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Reps of:
Double Unders
Pistols
Toes To Bar

You know what Sexy Stu says…Summer is always coming…can anyone go unbroken on the TTB? Write your smoking pistol times to the whiteboard please

WoD - Friday 8th March, 2019

Remember please team. There will be no Met Con class on Friday 8th of March; tomorrow or today, depending on just when you are reading this post.
However, if you ignore my plea and rock up anyway, simply perform the following outside, take a picture and tag us on Instagram @reebokcrossfitcardiff…

4 Rounds for time:
Run 400m
50 Air Squats.

Luke will be leading you all through the below, wonderful workout…

CrossFit Cardiff WoD

For time:
Row 2000m
Death By Burpee

This is “cheeky”, and we have done it before. Crush your last times, or completed distance and get the new scores up on the board please.