WoD - Thursday 2nd May, 2019

So then, a little bird tells me that you lucky buggers all have another bank holiday…4 day week! That’s what, 2 this month? I am missing a massive trick!

And, in order for you to enjoy it fully, we have some restricted hours on Monday only. They are posted below, setting you up perfectly for an afternoon in the sunshine (hopefully!)

Monday 6th May Open Hours
NO 06:30 Class
10:00 - 11:00: Open Gym
11:00 - 12:00: WoD Class
12:00 - 13:00: Yoga

Anyway, how are the pins? Anyone else look like Fadi (a bulldog licking piss off a nettle) from around round 5 onwards? Just him? Never under estimate a walking lunge.

CrossFit Cardiff WoD

For time:
30 - 20 - 10
15 - 10 - 5
Dumbbell Hang Snatch (50/35lbs)*
Bar Muscle Up

*alternate arms.

The week is nearly done, if you can still hold a whiteboard marker after this then get your times up to the whiteboard please…

WoD - Wednesday 1st May, 2019

Not that she will be reading this, but it is my mother’s 70th birthday today! And, as proof that I have NOT forgotten AND have wished her a very Happy Birthday!
I will of course be calling (I am super busy tomorrow) her and hopefully going to say hello on Thursday morning.

She is a dude, put up with me terrorising her for the first 16 years of my life, and was therefore more than willing to sign on the dotted line, consenting for me to join her majesty’s Royal Marines at a ridiculous age! Never one to hold anyone back, just guide gently from a distance. Hero!

CrossFit Cardiff WoD

8 Rounds For Time of:
5 Deadlifts (110/80kg)
30m Walking Lunge

Go hard, fast and unbroken on those lunges, and get a time up on the whiteboard before you wobble out…

Not her, but is a pretty good doppelganger!

WoD - Tuesday 30th April, 2019

Conroy is another year older, but with those biceps, you’d never know!

Now let’s not milk it too much hey, not until next year when he is the big THREE 0 anyway!!

How do you fancy a cheeky bit of gymnastics hey?! Bring your long socks…you are going to need them!!

Short and sweet tonight sorry, I’ve got proper man shit to do!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible, within 17 minutes of:
1 Rope Climb
6 Pistols
12 Press Ups
24 Abmat Sit Ups 

Please get those rounds and reps up to the whiteboard…

WoD - Monday 29th April, 2019

Please - everyone - take a minute out of your day, in fact screw it…take way longer than that to wish a man, myth, a legend; the designer of some of the complex CrossFit workouts the world has ever seen, the Notebook of Fitness’s brain child…your coach…Alex “Conners” Conroy a very, very Happy Birthday!

One of the best thing to ever happen to CrossFit Cardiff, a generous and selfless individual, someone who is ruthlessly loyal yet wonderfully welcoming, a man who utterly epitomises every single thing we do here (apart from the odd bicep curl or two), and is truly someone that makes all of our days better…Conners, do as many bicep curls as you wish today my friend…after the workout…as it is your Birthday and you deserve to be happy!

Penblwydd Hapus!!!

CrossFit Cardiff WoD
”Conners”
For Time:
30 Double Unders
21 Power Cleans (80/60kg)
29 Calorie Assault Bike
27 Double Unders
11 Double Dumbbell Thrusters (50/35lbs)
7 Burpee Bar Muscle Ups

Once through, an all out “sprint”. Get after it, wish the main man a very Happy Birthday and get those scores up on the board…

He’s just pissed it’s not a dumbbell

WoD - Friday 26th April, 2019

The end of the week is near! For those of you who are reading this, you have nearly survived the full blown assault by one of Batman’s most feared enemies…HanBane.
Rather than allow her to attempt to take over CrossFit Cardiff, similarly to Gotham City, only with some devilish programming, maybe we should refrain. Instead saving us all but placing the caped crusader in sole danger.
All those in favour please comment…Holy Quadricep Doms Batman!!

CrossFit Cardiff WoD

For time:
2km Row

Rest the time taken, then:
5 rounds of 
9 - 6- 3
Deadlifts (70/50kg)
Hang Cleans
Ring Muscle Ups

You see what I mean…good luck and get those final weekly times up…

WoD - Wednesday 24th April, 2019

Whoooooosh….did you see that?? Our summer, gone…is something a cynical prick might say! Not me though…I have faith in the Great British summertime! We will be enjoying cleaning melted on sausage fat from BBQ’s and applying aftersun lotion into highly embarrassing t-shirt tans for many months to come!
We just might have to get our nanos wet a couple more times before we do!

CrossFit Cardiff Team WoD

In a ‘you go, I go’ style, in teams of 3, complete as many rounds and reps as possible within 10 minutes of:
10 Cal Bike
15 Kettlebell Swings (32/24kg)
Max Double Unders*

*1 Athlete working through set
1 Athlete accumulating double unders 
1 Athlete resting

Each round is an all out sprint, get yourselves two buddies and proudly write up some lung busting scores.

WoD - Tuesday 23rd April, 2019

Sorry it’s late, but it’s here! I have been enjoying some of the sunshine on my day off for the bank holiday. Motorbikes, puppies, special Easter cake (whatever the hell it was called - the one that would’ve had Judas on but he was a bit of a dick), kick arsed BBQ’s and Brewdog. If Carlsberg made Bank Holiday Monday’s…

HanBane is after you again with a workout borrowed from CrossFit Linchpin. Which means that you are all buggered…

CrossFit Cardiff WoD

Linchpin 30.3.2019
3 Rounds For Time: (strict)
20 Pull-Ups
20 Ring Dips
20 Toes To Bar
30 Med Ball Cleans (20/14lbs)

Get your backsides back to the gym, hit the ground running….

WoD - Easter Monday, 22nd April, 2019

I seriously hope that you are all enjoying your REST day, only enforced by me as the gym has been closed, making Easter Egg hunts possible!
I’m sure however, that you have all rather than take a break, discovered a variety of ways to kick your own arses to intensity. Go and get smashed, chill, and eat some chocolate. The fitness will wait until another day.

Like tomorrow for example…the opening times are as follows:

10:00 - 11:00: Open Gym
11:00 - 12:00: WOD
12:00 - 13:00: Yoga

CrossFit Cardiff WoD

30 Devils Press Box Step Overs (50/35lbs)
50m Handstand Walk
1km Run

Get those scores on the board and get out into the sunshine, enjoy!

On another note, the wonderful human being who is programming for you this weekend is also one hell of a dab hand with a pencil…

WoD - Friday 19th April, 2019

It’s that Friday feeling, and not just any Friday…GOOD Friday! No work, for some of you lucky buggers, just sunshine, workouts and fun times! All beginning with a workout at 11am.

You lot that can make it, don’t gloat too much. Many of you are the unsung heroes of the NHS, and will be getting your arse handed to you come rain, shine, night or day, bank holiday or not! And personally I…salute you!

CrossFit Cardiff Team WoD

In teams of 3 and for time:

Waterfall style Jackie’
1000m Row
50 Thrusters (20kg)
30 Pull Ups
Your score is the total time taken by all 3 athletes. Get them on the whiteboard…

CrossFit Cardiff Opening Hours
Friday: 10:00 - 13:00 (WoD at 11)
Saturday: Normal Hours 
Sunday: closed
Monday: 10:00 - 13:00 (WoD at 11, Yoga at 12)

WoD - Thursday 18th April, 2019

So then, sharpen your senses into a legit state of readiness, in preparation for the ample amounts of Easter egg hunts this coming weekend. Luckily your transport to getting there will be far easier than riding that assault bike.

As a reminder, and in order to afford you lot the largest egg searching window possible, please see below for our Easter Weekend opening hours:

Friday: 10:00 - 13:00 (WoD at 11)
Saturday: Normal Hours 
Sunday: closed
Monday: 10:00 - 13:00 (WoD at 11, Yoga at 12)

CrossFit Cardiff WoD

3 Rounds For Time:
50 Double Unders 
40 Ab Mat Sit-ups
30 Dumbbell Hang Snatch (50/35lbs)
20 Burpees

Good luck (with the workout as well as the hunt) and get your times up on the board before you all bomburst for the weekend. Spare a thought to us workers!  

WoD - Wednesday 17th April, 2019

The word on the streets is that you guys are all seriously missing the assault bikes, and everyday, spend a significant amount of time wishing…preying that the coaching team of CrossFit Cardiff would just include them into the workout every single day!

Well, your wait is nearly at an end. Because tomorrow, we will answer those calls, those pleas…we will don the ass bike for another time, and show the f**ker who is boss!

CrossFit Cardiff WoD

5 Rounds of:
Within 2 minutes:
25/17 Calorie Assault Bike
In remaining time:
As many rounds and reps as possible of:
5 Hang Power Clean (60/40kg)
20 Air Squats
Rest 4 mins between rounds, continue with the AMRAP where you left off.

Stand up, thank the coach for such a wonderful workout and please write one total number of rounds and reps to the whiteboard…

WoD - Tuesday 16th April, 2019

Getting eye drops into a 5 month old puppy who, REALLY doesn’t want you to put them in there, is hard work.

Hours leading up to the 3 times daily does are spent attempting to conjure up variously sneaky methods of how to outwit the clever little bastard! Any suggestions would be greatly received.

As cruel as it might sound, the very best way is to simply weight until he is asleep and deposit said drops into a open - mid rapid eye movement - dream.

I of course understand that this post is utter bollocks and none of you really care about anything but the workout… or maybe the new Game of Thrones series.

CrossFit Cardiff WoD

For time:
15 - 12 - 9
Deadlifts (120/90kg)
Bar Muscle Ups

Times to the whiteboard please…

WoD - Monday 15th April, 2019

Right then, it is now officially the halfway period of the month, and so…where is this heat wave Fish you prick!? It’s like what your mother said, “I’m not angry, I’m just disappointed!

Here’s hoping you lot have had an amazing weekend welcoming Georgia into the world, celebrating the best looking family situated this side of Nagasaki; drinking copious amounts of good beer and coffee in the sunshine and kicking your own butts with fitness!
Now though, hit Monday hard.

CrossFit Cardiff WoD

3 rounds for time of:
10 Front Squat (80/60kg)
Run 800m

Hard and fast please, push the pace of the run and finish directly in front of the whiteboard so that you are able to write times on up…

WoD - Friday 12th April, 2019

Well they said the heat wave would begin mid April and last 3 months, and I am poised ready to go. Let’s hope that weather man Mr Fish is not full of as much sh*t as he was when he reassured the British public that there was definitely NOT going to be a hurricane on the south coast of the UK; all those years ago!

Anyway, if I have to ride my bike across town with 5kg of frozen dog meat in a rucksack again in the meantime I may well go down with hypothermia!

Last one of the week!

CrossFit Cardiff WoD

10 - 10 - 10 - 10 
8 - 8 - 8 - 8
Back Rack Walking Lunge*
Deadlift*

These are supersets, meaning that you go straight from a set of lunges to a set of deadlifts. Wave goodbye to your hamstrings and get your loads up on the board please…

*Progress in load throughout all sets so long as technique allows. 
*Same weight throughout all deadlift sets, touch and go reps with minimal de-loading (bumpers just graze the floor).

WoD - Thursday 11th April, 2019

How can 8mins possibly hurt so much?! Well if you do the first round unbroken in 45 seconds, you are halfway towards your answer.
There is a lot to be said about suicide pace, it’s certainly the most enjoyable for the trainer. There is nothing more satisfying than watching an athlete pull the pin and take off in the first 30s, safe in the knowledge that you can sit back, eat some popcorn and watch the show.

I am firmly hoping that I see the very same thing tomorrow please…

CrossFit Cardiff Partner WoD

For time:
40/30 Calorie Assault Bike
Then 4 Rounds of:
5 Ring Muscle Ups
50 Air Squats
40/30 Calorie Assault Bike
Then 4 Rounds of:
5 Ring Muscle Ups
50 Air Squats
Athletes can split this work however they like, only one person can be working at a time.

Please write completed times to the whiteboard following the last air squat.

Ellie is always so happy when Assault Bike workouts are programmed.

WoD - Wednesday 10th April, 2019

If there was one super power available on this planet, I would love it to be that of being able to read minds…not just the human mind, in fact that would be boring in comparison to being able to read the mind of a 5 month old, German Shorthaired Pointers’.
For example, can you imagine what he must be thinking about when attacking a blanket so vigorously that he ends up wearing it; looking only slightly differently to that of someone wearing a condom (obviously the shape hopefully providing the main difference).
Or when throwing himself around his bed, like a puppy possessed, when there is clearly nothing but him in it. Barking at his own shadow or the noise that he has just made mid thrash.
Maybe finally when wandering around the house, climbing up on every available piece of furniture - for 3 and a half hours - seemingly dipping his paw into the hot water of just what kind of behaviour is acceptable; can I chew this…NO. Should I take this toy and bury it in the…NO. Maybe I could pee right….NNNOOOOO!!!!

Below is actual photographic evidence of Oppo, chilling out once his all out onslaught directed entirely towards yours truly had eventually come to a close; multiple hours later…

What???

CrossFit Cardiff WoD

Complete as Many Rounds and Reps as possible with 8 minutes of:
9 Hang Power Cleans
6 Front Squats
3 Shoulder To Overhead 
Barbell loaded at 80/60kg

Intelligently attack this workout, it’s the only way. Once over (it will only last two songs), get you rounds and reps up on the whiteboard in celebration…

WoD - Tuesday 9th April, 2019

PBs alice oover the platts (all over the place)…? thought so! Weird how this CrossFit stuff works hey?!

Today, we dedicate our workout to Fadi. Having experienced some difficult news recently I was told that something like this might cheer him up a little; maybe put that well known smile (cheeky grin) back on his face. And that is all that is intended by this post. 

Fadi my friend, you are the centre of every party, a kind and selfless man, and you deserve good things in your life. If you ever need anything in a time of need well you know just where to come. 

Enjoy…

CrossFit Cardiff WoD

‘Fadi’
10 rounds for time of:
Sprint 100 meters
10 Toes To Bar
Sprint 100 meters
10 Burpees
Rest 30 seconds

Please hit this wod hard and get your time up on the board, loud and proud…

WoD - Monday 8th April, 2019

Your wonderfully chiseled butt cheeks are mine now!! Maybe not, but, for at least the next five days I will be kicking them hard with “fun” workouts. Designed entirely to continue your journeys towards ninja levels of fitness!
Overall fitness can only be dictated by your capability in short duration, maximal power output. Strength or sprints for example. Because, as time increases, power output can only decrease.

We want to make you as strong as we possibly can without effective your ability to go long. We want to make you weightlifting gymnasts, with the lungs of pornstars. 😉 And really…who doesn’t want that?

Now then luckily for you lot, we understand that, and we also understand that those who are really strong, lift weights, and nothing else…

CrossFit Cardiff WoD

Within 30 minutes establish a 1 Rep Max:
Snatch

Last week we set a new mark in the sand for Clean & Jerk, this week we attack the Snatch. Lift big and get those new PBs written in red please

WoD - Friday 5th April, 2019

The Friday feel is here, and although the roads were littered with white vans full of builders, driving to Cardiff from the valleys with snow covering their rooftops…the BBC says that we are set for a 3 month heat wave.
Yep, summer is officially coming. Get those t-shirt sun tans to the next level from the middle of this month onwards.

From then on, no bullshit EMOMs will be allowed in open gym, rather just some serious spike ball battles outside in the rays! Just don’t blame me and it’s utter bullshit as usual!

Now you are going to f**king LOVE this workout…NOT!

CrossFit Cardiff WoD

For time:
50 - 40 - 30 - 20 - 10
Wall ball (20/14lbs)
5 - 4 - 3 - 2 - 1
Power snatch

Power Snatch Loading
(50 - 52.5 - 55 - 57.5 - 60kg)
(70 - 75 - 80 - 85 - 90kg)

WoD - Thursday 4th April, 2019

You’d have thought that you lot would have learnt by now, the old saying, you know…don’t judge a book by it’s cover!
Luckily for me though, nothing fills me with quite as much joy as watching legends like The G-Man walk into the 6:30am class (well at 6:38, “quietly”) laid back and smoking a cigar as he has read the workout the night before and clearly is about to “crush” it!

The only problem is that when you attempt to do double unders after a 20 Calorie assault bike sprint, you can’t! And, you get this stupid look on your face when realisation sets in…you’ve done it again haven’t you. You have allowed yourself to be lulled into a false sense of security and as round one draws to a close, you understand…this time you truly have f**ked it up! But, it won’t be long before you do it again!

CrossFit Cardiff WoD

10 rounds for time:
7 Toes To Bar
7 Push Jerk (60/40kg)

Amazing amounts of PB’s for the one rep max, now get gassy and stacked ready for the beach. Times to the whiteboard please…

Oscar and Danny watching G-man after round one, with the Coach looking on!