WoD - Thursday 5th July, 2018

Now then, wasn't that a sweaty mess?! Who would've thought that 105 burpees could cause such a state?! 
As I said to the kick ass 09:30 class, it's Suller's week so you have him to blame. Go easy on the dude though, because soon enough he is due to be a dad. And I genuinely struggle to think of a person who is more ready and better suited for the task! That little one will not be a CrossFit Games champion one day (the year 2043, I'm gonna put a Paul McKenner on it at the local Ladbrooks), but be a humble, selfless and unconditionally generous legend while collecting his medal...just like his Dad! He just might have some trouble keeping his heels down! 

Show your love for a legit trainer, I guarantee his short absence will be missed! If someone could please leave the South Africa mug, in random places about the gym, on a daily basis that would be great! 

CrossFit Cardiff WoD

Within 20 minutes complete as many rounds and reps as possible of:
4 Handstand Push Ups
8 Toes To Bar
16 Air Squats

Please post your Suller loving rounds and reps to the whiteboard...

He leaves that f**king thing literally anywhere!! 

WoD - Wednesday 4th July, 2018

Who picked up more than they ever have, not just once, but for three reps? A bunch of you guys I reckon! Those butts don't lie, but are merely a consequence of getting way fitter and stronger, just like you guys are! Just imagine what you would have lifted had you been outside in the sun, covering in bronzing oil and wearing oakleys, with your thumbs taped! Man! 

Now, everyone just loves to deadlift heavy, slap each other on the ass and drink protein shakes, but who truly enjoys taking themselves to that dire place...where you question just what the f**k you are doing!?! Yep...me, I love it! 

CrossFit Cardiff WoD

5 Rounds for time of:
21 Burpees
15 Hang Power Cleans (60/40kg)
9 Assault Bike Calories

Please write your blistering times to the whiteboard...

Sooooooo Dreamy! 

WoD - Tuesday 3rd July, 2018

Pin's messed up already?! But it's only Monday! Sorry team. However, seeing as today was as hot as hell (A-Mazing by the way), then tonight you will be able to get that blood pumping back to those so desperately needed muscles, and wake feeling fresh and ready to rock! 

Just in time to switch gears a little bit and pick up some heavy sh*t! 

Now, just some house keeping for you lovely lot. This Saturday, the team are away kicking butt at Tribal clash, meaning that the gym will be open, but only for non coached open gym. 
However, I'm sure a few budding fitness fanatics will be clumping together in order to thrash themselves and I am more than willing to program a workout that will allow you to do just that. 

Anyway, back to the Suller initiated carnage...

CrossFit Cardiff WoD

Deadlift
3 - 3 - 3 - 3 - 3

Once you have all lifted some heavy assed tin, please scribe your scores to the whiteboard (PBs in red please)!

The resemblance is uncanny! 

WoD - Monday 2nd July, 2018

I hope you had a fun filled weekend of resting those tired legs! Suller is programming this week, and you might well need them! What you definitely will need are rested abs and freshly filed hands. Get rid of those calluses as you know...Suller just loves a Toes To Bar. 

Before that though, get in some pulling practice. 

CrossFit Cardiff WoD

Partner Frantasy land

For Time:
21 - 15 - 9 of
Thrusters (40/30kg)
Pull ups

Straight into 15 - 12 - 9 reps of:
Thrusters (50/35kg)
Chest To Bar Pull Ups

Straight into 12 - 9 - 6 reps of:
Thrusters (60/40kg)
Bar Muscle Ups

WoD - Friday 29th June, 2018

So, the word on the street is that your legs are all a little sore? Whaaaaaaat?! No way, you guys are bad asses! Witnessed through the powerful evidence of the sprinting up and down the gym floor on your f**king HANDS!!! 

Man, wherever you are right now, is there anyone else in the room who goes to a gym where the workout asks you to walk across the gym on your hands. Or are they all crying miserably into their protein shakes at the thought of another set of 8 - 12 (the hypertrophic phase yo) reps of bicep curls; right before they resist the urge to punch themselves right in their own genitalia while maintaining their heart rate in the "fat burning zone" on the cross-trainer!

...F**K THAT!! Let's just smash ourselves on the assault bikes instead!! 

CrossFit Cardiff WoD

4 Rounds each for time:
20/15 Calories Assault Bike
5 Thrusters (80/60kg)

Rest for 4 minutes between rounds

Scrap your beautiful butts up from the wonderfully clean gym floor and scribe 4 individual times to the whiteboard please...

WoD - Thursday 28th June, 2018

That is a win!! Even if you guys have bruised bits: knees, elbows, shoulders, shins, butts and maybe even...the face (although I'm definitely not keen on a messed up face)...but at least no one died!! Cracking job! It means we can walk on our hands again!! 

Now then. Are you ready for your lungs to bleed?? 

CrossFit Cardiff WoD

Every 2minutes, for 5 Rounds:
20 Burpees
15 GHD sit ups
Max rep Double Unders*
No rest between rounds, as soon as the two minutes rolls around, begin your next rounds of burpees. 

*Continue a running count for all five rounds....please post one number to the whiteboard at the end...

WoD - Wednesday 27th June, 2018

So anyone still sore from Monday? As stated, I am mildly apologetic for putting you through it, but once the pain goes, you will have a set of buns to be proud of! For sure! 

The sun is out and pumping, and it feels so fracking good...until you get a whiff of Ash post lunge! Unless of course, he sprays himself to death with Lynx! Then, all you get is the effect!! 
Once its in, you ladies are screwed!! 

Now tomorrow I am introducing something cool, it will be a challenge, but trust me..fun!

CrossFit Cardiff WoD

Teams of 3 will complete as many rounds and reps as possible within 10mins of:
6 Power Cleans (100/70kg)
6m Handstand Walk
12 Pull ups

The workout should be split as needed, one team mate per round is to perform the HSW.

Anyone recognise that handsome guy in the banner picture?? Yep...it's Rich Froning! 

Posting your rounds to the whiteboard is the only way that the world will know that you are still alive, so please do so!  

WoD - Tuesday 26th June, 2018

I am only vaguely sorry for that, and because even though I'm sure it hurt pretty badly...it will have done you oodles of good! You might not be able to see that now, but one day soon, you will. 

From now on in however, the week will be easy! Surely nothing can be as bad as that...right? 

Back under the bar tomorrow, from lots of reps to a few. Few but heavy. Get that ass pumped and ready for the weekend! 

CrossFit Cardiff WoD

Back Rack Walking lunge*
8 - 8 - 8 - 8

*The goal with these sets is to build from around 60 to 70% of 1RM back squat throughout. 

Please write your numbers up on the whiteboard...

WoD - Monday 25th June, 2018

Welcome to another week legends! I hear the weather was kick ass all weekend, I bet there have been a couple of screeches in showers all over the place. I just hope that none of you have burnt your eyelids; not cool! 

News report for you guys, a few of the #ladsladslads attempted a pancake challenge over the weekend. Now Al "I'm the pancake eating king, in fact, I could eat pancakes for every meal, for the rest of my life (self-proclaimed) Conners Conroy has been looking forward to this for a very long time. He regularly stalked the cafe on social media in the build up to said challenge and was reported to say while driving to his long awaited carb loading session; "I don't want 7 pancakes #lads, I NEED 7 pancakes!!" 
Conroy began, confidently, attacking his pile like a Royal Marine would his unsuspecting enemy; plenty of smoke and straight up the middle! Some might have even described him as being a little blasé!
However, something was off, from the start he didn't feel right?! Maybe he his shorts were slightly too tight, it could've been the long drive to said venue, his new yet extremely smart side parting, or potentially he had had way too much fun in the sun at the 11am CrossFit Cardiff class?! Whatever it was, he did not feel good! Beads of sweat began forming on his brow, the pancakes didn't seem to be moving, and the vision of a dry heaving, clammy ginger opposite was too much! Conners tapped! Humble and respectful as always in defeat, Conroy exclaimed..."I'm never coming back here again!" 

Of course, this whole event would've been far less awkward had he not publicly taunted Hannah's Cafe on social media...

😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬

It's okay though, not to worry...he didn't have a CrossFit Cardiff t-shirt on and the rest of the men finished! 

Anyway, enough of that Tom Foolery, back to the week.
Now this workout has some history. It was a collaboration between myself and Sam Briggs (google her) when she visited the box a looooooong ass time ago. Now absolutely no one, while doing this workout thought they were going to die. In fact they all had a massive amount of fun and Brigsy and I never once had to do SDHPs for anyone! 
You're going to love it! 

CrossFit Cardiff WoD

'Brigsy'
For time:
150 Wall Ball Shots (20/14lbs)
Every minute, on the minute:
10 Sumo Deadlift High Pull (35/25kg)
Run 1 Mile*

*Run once the last Wall Ball has been completed. Begin the workout with Sumo Deadlift High Pulls. Sorry not sorry. 

Please, once you have turned around at the 1/2 mile point, and NOT just buggered off home, run back and note the time you are about to write on the whiteboard...if you are old and bold enough to have remembered this workout, tell us! 

WoD - Friday 22nd June, 2018

Hands up who else has stigmata style wounds on their arms from the ring straps, causing your significant others to wonder just what type of "fitness" class you have been going to should they not CrossFit and your boss to ask you the awkward question...'is everything "alright" at home? 
Just me, ok, never mind! Carry on with your day and enjoy the weekend. 

CrossFit Cardiff WoD

10 - 10 - 10 - 10 - 10 reps of
Back Rack Walking Lunges

All sets should be performed at the same weight

Please scribe one load to the whiteboard prior to heading out and having a kick ass weekend! 

WoD - Thursday 21st June, 2018

Yep, that sucked balls!! Weird! For those of you who wondered just how two and a half minutes of assault bike can make you fit...those of you who may have even poo poo'd the workout, saying that it's rubbish; lulled into a false sense of security, like a soldier going straight into battle behind his second, not very experienced lieutenant...well...you made a massive mistake my friends!! 

This post may not have any sense, but I have just done the workout and so you, by now, will understand fully why. Unless of course you are a cherry picking mofo! 

CrossFit Cardiff WoD

For time:
30 Ring Muscle Ups

This is a classic CrossFit benchmark. If it is beyond your current reach, then scale appropriately and to make it hurt! Please post your kick ass times to the whiteboard....

WoD - Wednesday 20th June, 2018

Now I fully understand that this is not pleasant, however nor should it be. But, and this is going to be hard to see right now...once you get through tomorrow you won't have to worry, it's all downhill from here! 
How could we possibly program anything to cause you more pain?? 

The very best thing about this workout is that you get to watch Nick lose his soul, and maybe some of his insides. Personally, I cannot wait! 

CrossFit Cardiff WoD

5 Rounds for Max Calories of:
30s Assault Bike
Rest 4:30 between rounds

Please, if you survive, go and punch Ash in the baby maker but before you do, wrote you total calories to the whiteboard...

This is just what you are gonna look like after the first round too...

WoD - Tuesday 19th June, 2018

I am merely presuming that some of you can actually get out of bed today, and therefore stand some sort of chance of coming to the box to tackle another workout after yesterday. Hopefully, you were all smart enough to do your nano's up tight enough to not have to bother bending down to tie the laces, but still get through the day.

Maybe some of you who are less experienced tied your shoes tight before training today and so are therefore planning on wearing said trainers all week!

For those of you who simply laughed in the face of a billion deadlifts, we have a cheeky re-test of an open workout for you guys. That is of course, if your socks are as sweaty as mine...

CrossFit Cardiff WoD

'12.3'

Within 18 minutes, complete as many rounds and reps as possible of:
15 Box jumps (24/20")
12 Push Press (50/35kg)
9 Toes To Bar

If you have been CrossFitting for long enough please check your previous score (mine was 305 with a scale), but if not, get a new one on the whiteboard...

WoD - Monday 18th June, 2018

Not only now do I have Ash and his bicep development to entertain me, but I luckily receive daily videos of Conroy attempting to kill himself with his self entitled..."dense" man gymnastics development. Amazing! 
I promise that I will share with you, by any and every means possible, any amazing "fails" videos. He is bound to stack it one day soon. 

Don't worry brother, it's happened to the best of us. Unfortunately for you lot, there is NO video evidence of me face-planting while attempting to demo a handstand walk in front of 240 athletes at the European regional workout demo brief. 

Right then, we have another "fun" and fitness filled week planned for you guys. Beginning with a partner workout, designed to allow you to welcome a new bunch of kick ass, rabbit eyed legends into their first classes...be gentle! 

CrossFit Cardiff Partner WoD

Splitting the work as needed and For Time:

42 - 36 - 30 - 24 - 18 - 12 - 6 reps of:
Deadlift (100/70kg)
Bar Over Burpees

Please, especially if this is your first class, proudly write your times to the whiteboard...

WoD - Friday 15th June, 2018

I am beginning to wonder whether my training team program workouts purely in an attempt to get their swole on for the summer! It's all about the pump. 
Apparently Arnie is rocking up next week to offer some motivational catchphrases! Such like...

"Come with me if you want to live."
"I’m not into politics, I’m into survival."
"You’re a funny guy Jimi, I like you. That’s why I’m going to kill you last."
"Let off some steam."
"If it bleeds, we can kill it."

...and

"Consider that a divorce!"

CrossFit Cardiff WoD

A Within 15 minutes, establish a max load for the following complex
3 Deadlift
3 Power Clean
3 Front Squat

Rest 3 mins
 
B Within 4 minutes complete as many reps as possible of: 
3 Deadlift
3 Power Clean
3 Front Squat
6, 6, 6, 9, 9, 9 etc
Bar Loaded at 40/30KG

*Each athlete will have 4 attempts at this complex. 

WoD - Thursday 14th June, 2018

Hand up if you think Nancy is a bitch!! Whether she is nasty, naughty or normal, she's not my favourite person right now! There's no way you lot agree though right? Thats why the morning class was soooooo busy today!
Sorry if I seem to be rambling throughout this WoD post, but that smell of freshly picked cherries keeps distracting me! ;-) 

Any back to bantering the hell out of Ash. It seems that not only is Keto removing his addiction to vicious deserts which appear to be designed to kill anyone who attempts them, it's allowing him to get an appreciation of this unbelievable phenomenon known as the morning!! 

CrossFit Cardiff WoD

For time:
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
15 - 12 - 9 - 6 - 3 reps of
Double Unders
Ring Dips
Kettlebell Swings (32/24kg)

Take some selfies beach ready and then get your bad assed times on zeee whiteboard please!!

WoD - Wednesday 13th June, 2018

I need to make you aware of something, highly aware, this is no joke...

Ash is beginning the ketogenic diet. Now for those of you who are unsure, this means that he will be purposefully eating very few carbs. And for those of you who are unaware, that is a big thing for the ginger ninja. Normally, Ash wakes, sometimes in the morning but mostly after the remainder of us have been awake for hours, and his very first port of call is some kind of ginormously carb heavy breakfast; followed by his carb overdose x2 during his second breakfast!
The "keto" diet aims to convert your body from using readily available glucose and glycogen as it's first port of call for "energy" to fat. The process can be uncomfortable, I suppose you could liken it to what happens to Bruce Banner when he gets angry! 

The entire point of this waffle is merely warn you of any unusual behaviour. There is however, no need to worry. All you have to do is to let me know that you suspect some sort of behavioural change, anything at all, and I shall act in everyones best interest and...lock Ash in the stationary cupboard! 

CrossFit Cardiff WoD

Nasty Nancy
For time
25 Overhead Squat (30/25kg)
Run 200m
20 Overhead Squat (40/030kg)
Run 400m
15 Overhead Squat (50/35kg)
Run 600m
10 Overhead Squat (60/40kg)
Run 800m
5 Overhead Squat (70/45kg)
Run 1km

If you survive then be proud of the fact and demonstrate so by writing your times on the whiteboard...

The Hulk used to scare the crap out of me when I was a kid! 

WoD - Tuesday 12th June, 2018

Man it's hot and amazing and this weather makes us all happy and healthy and just desperate to sell our souls on the assault bikes for a little while!! No?? Just me?? No way! 

Maybe instead, you can lean on a GHD and ponder...looking deep into the spiders cobwebs, suspended high above the rig, sipping a delicious iced coffee while thinking... just what the f**k am I going to have for lunch tomorrow..."I've got it...a chilli and rice pudding!!" 

CrossFit Cardiff WoD

3 Rounds for time of:
20 Calorie Assault Bike
20 GHD Sit Ups
20 Burpees
20 Dumbbell Snatch (50/35lbs)

At the very last minute, rescue your bodies escaping soul and with it...write your times down on the whiteboard...

WoD - Monday 11th June, 2018

Welcome to another week of fun filled, frolicking fitness!

Congratulations to those ass kicking weekend warriors, who represented at IONs pair competition; battling away over the course of the day and doing so with your heads held high and a proud CrossFit Cardiff logo on your back! 
I'm sure the crowd of enthusiast supporters who came to cheer you on, drowned out the noise of any other affiliate's support crew, as they are clearly used to screaming over Suller's impressive diaphragm. 

Anyway, Monday is upon us and you want to know what awaits you hey. Without further ado...

CrossFit Cardiff Partner WoD

Within 15mins Complete as many rounds and reps as possible of:
4 Bar Muscle Ups
8 Press Ups
12 Pistol Squats
This is in a "you go, I go" style. 

Please record total rounds and write to the whiteboard...

WoD - Friday 8th June, 2018

Sometimes it is the people who no one imagines anything of who do the things that no one can imagine. 

Rest In Peace Alan Turing

CrossFit Cardiff Partner WoD

10 Rounds for time, partners can split as they want:
5 Dumbbell Front Squats (50/35lbs)*
10 Dumbbell Lunges on the spot (50/35lbs)*
5 Dumbbell Front Squats
10 Dumbbell Box Step Overs (24/20"50/35lbs)*

*If the dumbbells touch the floor throughout, the entire round must be performed again. 

Please write your bad ass partner times on the whiteboard...