I'd just like to pass on a huge thank you for coming down and doing that workout. It means a massive amount to me.
CrossFit Cardiff WoD
Back Squat
3 - 3 - 3 - 3 - 3 - 3
Get those glutes fired up and post loads to the whiteboard...
Shortly before 12:15 hrs on the 20th February, 2008, local time Corporal Damian Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed Corporal Mulvihill instantly. He died leading his section and the Company from the front. Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in OP PALLISER and OP SILKMAN in Sierra Leone and OP BANNER in Northern Ireland.
During his time at 42 Commando he was promoted to Lance Corporal. He then joined Air Defence Troop in 2002 and completed his specialist training before being promoted to Corporal in December 2003. On completion of his service with the United Kingdom Landing Force Command Support Group, based at Stonehouse Barracks in his home town of Plymouth, he joined Alpha Company, 40 Commando Royal Marines in April 2006.
‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.
‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando Royal Marines and the wider Corps family.
‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to get married in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.
Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:
"The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.
As a marine, he epitomised the Commando spirit. A courageous and selfless comrade, his cheerfulness in adversity could be guaranteed, and he always demonstrated the very highest standards of professional competence in everything that he undertook."
CrossFit Cardiff WoD
"The Bear"
Within 20min complete an AMRAP of:
12 OH Walking Lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups
Please post rounds and reps to the whiteboard...
Rest In Peace brother
This is a post merely to wish one Louisa a very, VERY, Happy Birthday!
But more importantly to share with the world something that has come to light, now this is genuine, I promise I have NOT made this up....
She was a real life "soft" porn novel model!! I alway knew there was something not quite right!!!
Have an amazing birthday Louisa!! I am going to enjoy my last weekend alive on this planet!!
Open WOD 2 from 2011 (11.2)
15 min AMRAP
9 Deadlifts (70/45)
12 Press Ups
15 Box Jumps (24"/20")
Happy Friday Biatches. Smash out a workout and then get messy in BrewDog!
CrossFit Cardiff WoD
'Nate'
Complete as many rounds and reps as possible within 20mins of:
2 Muscle Ups
4 HSPUs
8 Kettlebell Swings (32/24kg)
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Ok, I am going to give you the day off...only kidding...SIGN UP TO THE OPEN!!! And while you're at it, frantically practice overhead dumbbell walking lunges!!
CrossFit Cardiff WoD
3 Round for time of:
15 STOH (60/40kg)
30 Box Over Jumps (24/20")
15 Pull Ups
Can anyone go unbroken at their chosen barbell weight, box height and pull up variation.
Please post times to the whiteboard.
Hey, you sexy f**kers...SIGN UP TO THE OPEN!!!
CrossFit Cardiff WoD
4 Sets for max load of:
5 Front Squats
10 Front Rack Walking Lunges
5 Front Squats
The bar can't rest for the entire set, rest your asses as needed
The birthday week continues with a RIIIIGHT treat! Nope, not a cake, but a present...FITNESS
Just in time for the Reebok CrossFit Games Open 2017. Yep, it's come around fast right? If this is your first year, then click HERE to watch a super cool video that will explain all.
Now. I understand, from years of doing so, that people get a little nervous about signing up. I am not going to push anyone to get involved; competing isn't for everyone. Regardless, and I say this every.single.year, should you decide to lace up your pumps and go against the likes of Rich Froning, Kara Webb and Kathryn Lawson, then I guarantee a few things are going to happen: you will get five seriously good workouts; more than likely discover that you can do a lot more than you thought; be a part of inspirational, community driven performances, that if you can't do yourselves already, will be able to by next year.
But, if that still doesn't tickle your fancy, make you curious to see what are truly capable of then this might...MAN UP AND SIGN UP...It's f**king cool!!
Plus, i'll be seeing Castro today so will get the heads up! ;-)
This year, CrossFit Cardiff WILL be performing these WoDs as the Saturday morning workout. And here's why:
- The Friday morning class gets a fair crack at the whip.
- The coaching staff have more time to plan and prep.
- If the WoDs are logistical epics then people typically have more time on the weekend.
- The rest of the day is yours and let's face it, some of these workouts are going to take that long to recover from.
- We all remember the atmosphere we had last year when 16.5 luckily fell on Good Friday; a bank holiday. Juno lounge was humming with the sound of bar-facing burpee and thruster stories, not to mention the stench of you lot post shit fest! ;-)
The above is with the exception of Week 2. We are hosting a CrossFit L1 at the box that weekend and so will post about the timings for the open WoD closer to the time.
Anyway, don't put off the inevitable, sign up! Those who do...BE SURE TO ADD YOURSELF TO OUR TEAM: Reebok CrossFit Cardiff.
CrossFit Cardiff WoD
A: 2 Rounds each for time of:
25 Thrusters (45/30kg)
25 TTB
25 Power Snatch (45/30kg)
50 Double Unders
From the top of the first minute, perform 5 burpees each minute, throughout.
Rest 3mins between rounds.
B: Exactly 5mins after completing part A:
Set a 1RM Clean & Jerk within a 7min window
Happy Birthday CrossFit Cardiff!
Six years ago today, the doors of CrossFit Cardiff opened the doors for the first time. At 9:30am, on a rainy Saturday morning, approximately five hours after throwing the 'spare' nuts and bolts from the newly assembled GHDs into the bush opposite, the first members of our family walked over the threshold; excited to see the new fad, taught by two young (younger) guys, still wet behind the ears, desperate for sleep.
The small yet perfectly formed ice box of fitness was bouncing within minutes. Nervous looking legends who had traveled from as far as Leeds warmed up ready to tackle 'Fight Gone Bad'; my first ever CrossFit workout.
For hours, heats came and went. PB's and sweat flying every where and just think...we didn't even have a sign...
Since that day, I have made more mistakes then I can remember. Regardless, soon enough something had to change...
And thanks to an amazing family we opened the doors without anyone dying and only having to cancel one class...
And now, it is just a normal part of your lives. Here's to another six years of thrusters, burpees, drunken escapades and hang overs. Post Xmas Doo embarrassed faces but definitely NOT anymore Reebok CrossFit "Games" hot tub parties.
Thank you to everyone for your support over the years.
CrossFit Cardiff WoD
5 Rounds each for time of:
Row 40cals
Rest 2mins
Run 400m
Rest 2mins
Add the 400m run time to the time taken to row 40cals for a total time. Repeat each round. Please post times to the whiteboard...
Partner WOD
10 rounds for time (5 each you go I go)
- 12 deadlifts 70/47.5
- 9 hang power clean 70/47.5
- 6 shoulder to overhead 70/47.5
- 200m run
Part A
Back rack walking lunges
10 - 10 - 10
Part B
max effort 500m row
5 rounds for time:
- 2 rope climbs
- 4 muscle ups
- 8 handstand push up
- 16 pistol squats
scale movements if necessary.
Part A
Power snatch
5 - 5 - 3 - 3 - 1 - 1 - 1
as heavy as you can for each set.
Part B
10 minute EMOM:
- 1st min - max power snatch (35/25) in 30 seconds
- 2nd min - max box over jumps (24/20) in 30 seconds
20 minute AMRAP:
- 15 overhead squats (40/30)
- 15 bar facing burpee
- 10 thrusters (40/30)
- 10 chest to bar pull ups
With the open less than a month away this workout should help you prepare.
If you are reading this then congratulations, you have survived the first ever week of SullFit and should enjoy a well earned doughnut, but not before this...
CrossFit Cardiff WoD
5 Rounds For Time of:
6 Cleans (80/60kg)
12 Bar hop burpees
Please place your fast and dirty times to the whiteboard...
By the way. This week has been programmed by Suller, AKA Captain America. Please direct all feedback and complaints regarding calf DOMs to the good looking fitness whore.
CrossFit Cardiff WoD
For Time:
50 - 40 - 30 - 20 - 10
Double Unders
25 - 20 - 15 - 10 - 5
Toes To Bar
Please post times to the white board...
Now that Jimi has put his clothes back on he can put his shitty stick firmly away until the next time.
CrossFit Cardiff WoD
15min AMRAP of:
5 Left arm DB OH Lunges (45/25lbs)
5 Right arm DB OH Lunges (45/25lbs)
10 Pull Ups
15 GHD Sit up
Scale GHDs to ab mat sit ups in required.
Please post rounds and reps to the whiteboard...
FEET IN!
Yesterday was a gasser, today we get strong...and also really gassy!
Grab a bar, make it heavy and suffer for a minute or two. Your butt will thank you for it, your jeans won't!
CrossFit Cardiff WoD
Front Squat
7 - 7 - 7 - 7 - 7
Please post loads to the whiteboard...
Above is rare picture of Jimi front squatting the day he forgot his kit!
On Rampers...WELCOME!!!
Firstly, congrats on surviving 'Fight Gone Bad' on Friday. Or like some of you coined it...'Death Gone Well!'
Now it's time to come and play, luckily for you, with the best folk about. We have a partner WoD for you guys, meaning that you will for sure meet someone. In case you hadn't guessed, it is not ok to partner up with a fellow on ramper. The legends of the gym will take you under their supportive wings and ensure you guys are looked after.
You existing bad asses of CrossFit Cardiff...you know what to do!!!
If you had forgotten: Class times:
6:30 - 7:30am
5:00 - 6:00pm
6:00 - 7:00pm
7:00 - 8:00pm
Remember. Rock up and have a fucking good time! I know, that it will be the very best hour of your day.
CrossFit Cardiff Partner WoD
For Time:
60 Power Snatch (60/40kg)
Run 800m
60 Clean & Jerk (60/40kg)
Run 800m
Partners may choice to split the reps in anyway they wish, but must run together.
Please post times to the whiteboard...
Partner WOD!
You may need to read this a couple of times, there's a bit going on here :)
Partner Jerry (4 x 400m run and 4 x 500m Row)
Partner Angie
One partner working on Jerry whilst the other is working on Angie. Switch after each segment of Jerry then when Jerry is complete both on Angie.
