WoD - Tuesday 30th January, 2024

Happy Tuesday folk, Monday the grimmest day of the week is beyond us, that means that the 2024 6 nations is one day closer! Happy Days!

Until then, you have a few shit shows coming your way I’m afraid. This being one of the gentlest of the lot sorry!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 18 minutes of:
Run 400m
16 Double kettlebell russian swing (2x24/16kg)
8 Burpee box jump over (24/20”)

Specially
A: 20:00 handstand walk practice

B: Conditioning:
For 3 rounds, every 2 minutes:
Max headstand hold (cap at 1:00)

3 Sets:
10 - 20s L-sit
10/10s Single arm hold

WoD - Monday 29th January, 2024

Welcome to a new week!

A massive thank you to those who were at the gym on Saturday to pay their respects to Martin Bell, a Paratrooper who paid the ultimate sacrifice when attempting to rescue his Oppo following an IED strike.
An insanely brave man doing what he could for his friend, unit and regiment.

I was in a pinch on Friday night and so did this little gem at home, in a small shed (TTB outside), vile but fun!

CrossFit Cardiff WoD
5 Rounds for time:
20 Calorie Bike
10 Back squats (85/60kg)
20 Toes to bar

WoD - Friday 26th January, 2024

Here we go, the weekend! Let’s hope that Mikey has calmed the F down after last Saturday and is not intending to smash us all into the ground with god awful workouts!
We love it really Mikey! ISH!

CrossFit Cardiff WoD
A: For 15:00:
Practice handstand walking

B: For 3 rounds:
Within 2 minutes:
20/17 Calorie assault bike
Max burpee box jump overs (24/20”)
Rest 2 minutes between rounds

WoD - Thursday 25th January, 2024

For all of you Romeo’s out there remember, it’s the Welsh Valentines day today, be spontaneous (if you didn’t know), get your arses to the morning classes and take your better halves (or maybe someone you hope to be) out for the night. You will likely not regret it!

CrossFit Cardiff WoD
For time:
Run 200m
20 Bar muscle ups
Run 400m
35 Chest to bar pull ups
Run 800m
50 Pull ups

Specialty
A: For 6 rounds, every 2 minute2:
1 Snatch pull + snatch

4 Sets
6/6 Bulgarian squats
10/10 overhead plate step ups

WoD - Wednesday 24th January, 2024

Mid-week and time to completely smash those legs of yours… if you haven’t done so already!

Back squats after a shit ton of wall balls (MORE SQUATS), yep and why? The stimulus is entirely different. The function of the squat the same, I get it. But there is a huge difference to having to squat heavy and low reps vs light and high reps. It is more real world.

CrossFit Cardiff WoD
Back squat
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2
Heavy and straight

WoD - Tuesday 23rd January, 2024

Yesterday we had a heavy barbell and challenging movements, ascending reps another massive challenge. Tomorrow will just be an utter gut check. Can you hold on when you really want to drop?!

CrossFit Cardiff Partner WoD
10 Rounds for time of:
500m Row
30 Wall balls (11/10ft - 20/14lb)
Reps and distance split however

Specialty
A: For 20 minutes:
Handstand practice

B: Conditioning:
For 3 rounds, every 2 minutes

Max headstand hold (cap at 1:00)

3 Sets:
16 - 20 Stalder leg lifts
10/10s Single arm hold

WoD - Monday 22nd January, 2024

Welcome to a new week, one where if you were at Saturday’s workout you should count yourself lucky to be a part of.
Don’t be posting IG stories about how shocking Monday’s are… you will have nearly died on Saturday! Thank your lucky stars!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 21 minutes of:
15/12 calorie Assault bike
1 Rope climb
1 Power clean (100/70kg)*
Rest 30s after each round
*increase by 1 clean each round.

WoD - Friday 19th January, 2024

Friday is here… finally! The weekend is upon us and I hope you are excited to have a seriously good one! Chilling, fitnessing, drinking, coffeeing, eating, anything elseing!

Have a blast, but before you do…lift HEAVY

CrossFit Cardiff WoD
Overhead walking lunges
10 - 10 - 10 - 10 - 10
Heavy & straight sets

WoD - Thursday 18th January, 2024

Well well, it turns out that a moderate load front squat coupled with a bar facing burpee hurts a shit load. Weird!
I’d argue that actually almost anything coupled with a bar facing burpee will hurt a shit load. Even if it is to simply sit down for 30 seconds following each set.

You know what else really hurts… partner workouts with moderately heavy barbell and a stinking amount of reps! Again… weird!

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 18 minutes of:
500m Row
30 Deadlift
500m Row
20 Hang power cleans
500m Row
10 Shoulder to overhead
Barbell load 80/60kg
Athletes should split distance and reps equally

Specialty
A: For 5 rounds, every 1 minute:
1 Hip snatch

Rest 2:00

For 5 rounds, every 1 minute:
1 Hang snatch

Rest 2:00

For 5 rounds, every 1 minute:

1 snatch

B: 5 - 5 - 5
Overhead squats + 5s pause at bottom of final rep.

WoD - Wednesday 17th January, 2024

Well I did try to warn you, unfortunately, CrossFit likely DOES have a personal vendetta against your little HUGE legs. And as a result focuses large amounts of effort in smashing the living hell out of them… sorry!

Remember, you can have either quads or skinny jeans… not both. And also remember… skinny jeans look god awful! 😁

CrossFit Cardiff WoD
For time:
21 - 15 - 9
Front squats (60/40kg)
Burpees over bar

WoD - Tuesday 16th January, 2024

Well I am assuming that your legs are completely f**ked, likely along with the rest of your bodies! 😬😁

The good news is that tomorrow we will give them a little break… ish… before we smash the crap out of them again on Wednesday! 😬😬😬😬😁😁

GOOD LUCK and remember, we love you… hence why we do it!

CrossFit Cardiff WoD
Every 4mins for 20minutes:
200m Run
12 Pull ups
9 Chest to bar pull ups
6 Bar muscle ups

Specialty
A: 20 minutes of handstand practice

B: Conditioning:

3 Sets:
5 - 10 Headstand foot taps
10s/10s Single arm hold - wall/box

3 Sets:
16 - 20 Stalder leg lifts
10 Rower pike ups

WoD - Monday 15th January, 2024

Welcome to a new week! The good news is that it doesn’t matter how hung over you are, it is irrelevant of whatever you have done this weekend, there is no way that any of you feel worse than Mikey does after 46 calories on that assault bike today!
That shit leaves you with a REAL hang over!

As does the workout that is set for you tomorrow. You have Rob Lawson from CrossFit Aberdeen and Pull the Pin programming to blame! Sorry not sorry!

CrossFit Cardiff WoD
Fight Gone PTP
5 rounds of, complete as many reps as possible within 1 minute of:
Echo bike calories
Medicine ball cleans (20/14lbs)
Toes to bar
Wall balls (20/14lbs)
Double unders

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the bike where each calorie is one point.

WoD - Friday 12th January, 2024

I messed up the dates of these blogs up until now, thinking to myself that I had a Friday the 13th to avoid, now I arrive here and realise what I have done I don’t. Lucky? The good news is that it is actually all complete and utter rubbish!

This however, will hurt! Nothing to do with the above, but true! BICEPS! 😁

CrossFit Cardiff WoD
For time:
20 - 15 - 10
Alternate dumbbell snatch (50/35 lbs)
10 - 7 - 5
Ring muscle ups

WoD - Thursday 11th January, 2024

Let’s hope you are reading this blog with the ability to actually hold your phone out in front of you with the power provided by your own biceps, rather than leaning it on something. Standing up tall and proud, without your forehead propping you up on a wall somewhere.
And… are ready to go for another session.

CrossFit Cardiff WoD
Heavy, straight and sprint:
6 - 6 - 6 - 6 - 6
Front squats
15/12 - 15/12 - 15/12 - 15/12 - 15/12
Echo bike calories

These are supersets

Specialty
A: For 8 rounds, every 45s
1 Hip snatch

Rest 2:00

For 8 rounds, every 45s
1 Hang snatch

Rest 2:00

For 8 rounds, every 45s
1 Snatch

B: 5 - 5 - 5
Overhead squats + 5s pause at bottom of final rep

WoD - Wednesday 10th January, 2024

We did this recently but luckily for your biceps and your potential Rhabdo diagnosis, we are now doing it as a partner workout. An insane amount of pull ups are coming your way, however you will be able to rest and recover between sets. How hard could it possibly be?!

CrossFit Cardiff Partner WoD
"Mary"
Complete as many rounds and reps as possible within 20 minutes of:
5 Handstand press ups
10 Pistol squats
15 Pull ups

These are you go, I go rounds

WoD - Tuesday 9th January, 2024

Well having done that again now, I am not going to forget it for a long, long time!

Perfect prep for the open which is soon to come. I’m sure there will be a lot more like that coming your way really soon. And, you will be ready for it.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 25 minutes of:
400m Run
20 GHD sit ups
500m Row
20 GHD sit ups

Abs will be toast but it’s all good, remember… the summer is coming!

Specialty
A: 20:00 Handstand practice

B: Conditioning:

3 Sets
5 - 10 Headstand foot taps
10s/10s single arm hold - wall/box

3 Sets
16 - 20 Stalder leg lifts
10 Rower pike ups

WoD - Monday 8th January, 2024

Happy Monday all! Here’s to hoping that you had an awesome weekend and are feeling ready and wonderful for what is coming your way!

In case you didn’t know, double kettlebell swings mess your glutes right up… who’d have thought. Those bad boys may well be coming your way soon. 😉

CrossFit Cardiff WoD
"22.2"
For time:
1 - 2 - 3 - etc - 10 - 9 - 8 - 7 - etc 1
Deadlifts (225/155lbs)
Bar facing burpees

Why don’t I remember this workout, it looks utterly horrendous

WoD - Friday 5th January, 2024

The first Friday of the year, but you lot won’t be needing to worry about heading out to get F**KED up hey, too busy being sober in January hey! Getting fit and all that! Perfect weekend ready for some high level smashing!

CrossFit Cardiff WoD
For max Load:
3 - 3 - 3 - 3 - 3
Thruster

WoD - Thursday 4th January, 2024

Every time I have written these so far, I have put in 2023 and had to erase it. I wonder how long that fun will last for?!

About as long as the DOMs you will be feeling after a few days back training!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
20/18 Calorie row
20 Toes to bar

Specialty
A: For 10 rounds, every 30s
1 Hip snatch

Rest 2:00

For 10 rounds, every 30s
1 Hang snatch

Rest 2:00

For 10 rounds, every 30s
1 Snatch

B: 5 - 5 - 5
Overhead squats*
*5s pause at bottom of final rep.

WoD - Wednesday 3rd January, 2024

Well it seems as if you lot needed a little bit longer to get over the silly season, at least the 6:30amers did anyway! The issue now though, is that you have to come back to a complete and utter shit storm.

We all discovered on Saturday just what happens when Mikey B programs after a few pints GOOD LUCK!

CrossFit Cardiff WoD
For 5 rounds, within 3 minutes complete:
15/12 Calorie echo bike
5 Push jerk (70/50kg)
Rest 3 minutes between rounds