WoD - Friday 30th December, 2018

In bed at 18:50 on any night...congratulations Suller, you’ve given me Rhabdo!  

Tomorrow we tackle a workout designed by a loving father, for his son. And how cool is it going to be when one day they do it together?! I’ll keep ‘Finley’ in the bag for another day! 

CrossFit Cardiff WoD

’Finley’
7 Rounds for time of:
7 Cleans (60/40kg)
7 Shoulder To Overhead (60/40kg) 
20 Box Jumps (24/20”) 
18 Toes To Bar

Please write completed times to the whiteboard...

Lock up your daughters, Finners is in town!

WoD - Thursday 29th November, 2018

So, any of you lot find it hard to fit through doors, have difficulty washing your hair or for some bizarre reason became immediately more attractive to the lovely young ladies of Cardiff?? Well you are welcome! There is nothing quite like a good old fashioned “bro session pump!” Now you know what to do every Friday night before you head out on the lash. I expect everyone will be doing so on the 21st before the Xmas party!

Keep those party ticket monies coming please!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 5 minutes of:
5 Deadlift (120/90kg)
200m run

Rest 5 minutes

Repeat

Please scribe two separate round scores to the whiteboard please…

WoD - Wednesday 28th November, 2018

Mid-week and I’m sure your biceps and now legs are screaming for some mercy from Suller! Well it’s ok, he’s listened…instead he is going to utterly destroy your triceps! What a man!

Tomorrow we get stuck into a hero workout, and one which is often forgotten. One of the original hero workouts, a man who was en route to help Murph in his time of need.
Read about him here

CrossFit Cardiff WoD

In honour of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Double “JT”
In pairs and for time:
42 - 30 - 18
Handstand Push Ups 
Ring dips
Press ups

Partners can separate reps as they see fit throughout this workout. One athlete should be working at any one time.
Please post completed times to the whiteboard…

WoD - Tuesday 27th November, 2018

Anyone else have arms like a Tyrannosaurus Rex? Anyone else have to drive home with their knees? Nope? Just me then?!

Luckily tomorrow we don’t have to use arms at all, really?! You maybe forced to balance the bar on the back of your neck as your arms don’t reach far enough back to grab hold…thanks Suller! ;-)
If you can still move your arms, wave goodbye to your legs…

CrossFit Cardiff WoD

Back rack walking lunges 
8 - 8 - 8 - 8 - 8

Please wander over to the whiteboard, like Bambi, and write your loads up please…

WoD - Monday 26th November, 2018

The time is nearly here…it is definitely NOT now, but it is NEARLY here. There is no need to put Christmas decorations up in November, neither is there a need to put them up in October or September!! WAIT!!! Remember what we strive for within CrossFit…intensity! Save the volume!
Get stuck into the Xmas spirit for a shorter yet more intense time period!

And…the first thing that you should do is PAY FOR YOUR XMAS PARTY TICKETS, please!
Christmas Day will be here quickly, but not before your hang over has passed!
£20 in cash to a coach and have them record your name on the super special list!

CrossFit Cardiff WoD

5 Rounds for time of:
50 Double Unders
20 Pull Ups

Short, gassy and one hell of a bicep pump! If you can hold a pen afterwards, please write your times to the whiteboard. If you can’t…ask someone else to do it for you!

A cheeky bit of love for CrossFit, guess what…it really hurts but…it really works!! 😍

WoD - Friday 23rd November, 2018

Well I don’t know about you lot, but every single time I stand up, sit down, drop anything, pretty much fill in the gaps…a single, very real tear, rolls down my cheek! And all due to the fact that my legs are riddled with ginormous amount of muscle soreness.

Still, I guess it just proves the point. “The adaption will correlate directly with the stimulus.” Meaning that this week has given me a different stimulus, as the adaptation is very real!

At least tomorrow sees safety in numbers…

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible within 20 minutes of:
Run 200m
60 Double Unders
40 Handstand Push Ups
20 Deadlift (120/90kg)

In this workout, partners will alternate the run and DU’s each round, and split the remaining reps as they see fit. One athlete is working at a time. 

Please give each other a high five and a sweaty hug before writing your scores to the board…

WoD - Thursday 22nd November, 2018

Apologies for the tardiness team, I have had a very busy day! And, due to a lack of planning, not only is the blog late, but I have nothing in the house to eat. Still, it takes no time to knock up a quick, easy and tasty stir-fry. Happy days!

Anyway, some cracking efforts today on the lunges, souls were misplaced and glutes tested. They may well be sore tomorrow! Regardless, you guys will be in for a busy class, attacking the legit interval workout in front of the Wales online crew…get your very best nanos out and wear trousers as tight as Alfie’s leggings!

CrossFit Cardiff WoD

3 Rounds of, within 3mins complete:
20/15 Calorie Assault Bike 
15 Burpees
Max reps of Alternating Dumbbell Hang Clean & Jerk (50/35lbs)

Rest for 6mins between rounds. 

PLACE the dumbbells back on the floor before writing your scores on the board please…

WoD - Wednesday 21st November, 2018

Well I always remember it being bad but that was horrendous! A little bit of a right of passage though, especially for me seeing as it was my first ever CrossFit workout. Why the hell I’m sat here writing this to you, still doing CrossFit and having opened my own gym I have no idea…maybe I just wanted to share the “love”…not wanting to keep that special feeling all to myself!

Talking about special feelings…get your monies in for the Christmas party please. Affording you lot the ability to experience the special feeling of alcohol on December 21st. It’s now a month away and I need to give numbers over to Tiny Rebel. I need to get numbers to them by the end of the month…do not miss out.
£20 in CASH at the box to a coach and we shall record your name. Sorted! I would use this post to display a picture of last years carnage, but…there isn’t one! Not one picture out of 70 people! At least 70 smart phones in one room (some of those of you who are not to be trusted who own two) and not one picture! That tells you three things:

1. Everyone was having such a kick ass time that they forgot to take their phones out of their pockets to record the event.

2. You really should make sure you buy a ticket to this year in order to experience it!

3. All of us were waaaaaaaay too pissed to be able to work our phones anyway!

CrossFit Cardiff WoD

Front Rack Walking Lunge
10 - 10 - 10 - 10
Use these sets to build load throughout. Load is technique dependant.

Please record your ass breaking weights to the whiteboard upon completion…

WoD - Tuesday 20th November, 2018

I’ve been told by a top secret sauce that it is a certain members birthday tomorrow. This young stud of a man has officially crossed over into the masters category, even though his high cheek bones and perky glutes would never think you to believe so!
Instead, he will continue to stealthily creep up on your loads and times, clenching his teeth like a Royal Marine in a spelling test, and if he can’t beat you, will just attempt to convince you that the top score actually says something else.

I also heard that he doesn’t like people to make a fuss…well he should’ve thought of that before he joined a CrossFit gym!

Penblwydd Hapus Sexy Stu, you Gerald Butler looking MoFo. I hope every drink you consume today is large, alcoholic and bought by an amazing person!

CrossFit Cardiff WoD

‘Fight Gone Bad’
Three rounds of:
Wall balls (20/14lbs)
Sumo Deadlift High Pull (35/25kg)
Box Jump (20”)
Push Press (35/25kg)
Calorie Row
Complete as many reps as possible within 1 minute, for each movement

A classic benchmark, if you survive the “fight” then get your scores to the board and make sure you remember them!

WoD - Monday 19th November, 2018

Another amazing group of folk filled the gym all weekend to learn some cool shit from some legends! 40 new L1 Trainers who now have the ability to go out and use those tools to help others gain results that they didn’t even know they wanted!

There was one glitch in the matrix however, and guess who it came from…

Gregg ASHWELL tucking into a delicious Pizza on his L1!!! And he ate as much shit for it for the rest of the weekend! ;-)

Lets start the week with a bang…

CrossFit Cardiff WoD

For time:
12 - 6 - 3
Squat Snatch (60/70/80 - 40/50/60kg)
Ring Muscle Up

Short, fast, and complex…go hard from the word go, suicide pace. Be aggressive and get after it! But then…smile and write your times to the whiteboard…

WoD - Friday 16th November, 2018

Remember, remember team, the gym is closed this weekend for the L1. However, seeing as the rugby is on on Saturday, we are opening for a team workout on Sunday evening, allowing you lot to sweat out the hang overs. Get in and get down and dirty.
6pm.

Just incase you have a little more to give from those muscle pins of yours, here is a cheeky little blast…

CrossFit Cardiff Partner WoD

4 rounds for max reps of: 
In 2 mins:
50/35 Calorie Assault Bike
Max Bar Muscle Ups
Rest 6 mins between rounds.

For the final time this working week, scribe your scores to the boards please legends…

WoD - Thursday 15th November, 2018

Anyone still walking like a complete muppet with the inability to plantar flex? Nope, just me?!

The good news is, Ash didn’t do it, you know because of his “back injury.” Meaning that he gets to watch us all walk around like idiots and laugh. He’s such a cracking bloke, a double yolker some might say.

Tomorrow however, you get to grow those butt cheeks again, meaning that you can show us your tricks at the Christmas Party…only if you pay a coach £20 though.

CrossFit Cardiff WoD

4 Sets of the following complex*

4 Overhead Walking Lunges
2 Overhead Squats
4 Overhead Walking lunges

*same weight across sets

Please write loads lunged to the whiteboard…

WoD - Wednesday 14t November, 2018

This coming weekend sees the gym closed for a kick ass CrossFit L1 Seminar and so there will be no classes on Saturday, nor open gym on Sunday.
However, the gym will be open for a Team WoD on Sunday evening at 18:00 (6pm to the uninitiated) The class will be an hour, allowing you to get home in time for your Sunday evening influx of Sir Attenborough.
Come along and kick your hang overs into touch in style!

CrossFit Cardiff WoD

Within 15 minutes climb as high as possible of the ascending rep scheme of:

2 - 4 - 6 - 8 - 10 etc
Toes To Bar
Ring Dips
Athletes must run 200m prior to starting each round.

Please write completed and partial rep scores to the whiteboard…

WoD - Tuesday 13th November, 2018

We are ready to take all of your hard earned money…in return for a seriously fun filled and hang over inducing night of drunkenness and debauchery! There’s no need to be embarrassed, we all know that things will happen, maybe something that you really would rather not, but it’s all cool…we’re all friends here!
Regardless, due to the amount of alcohol ingested last year, not one single picture or video was recorded. Members found it entirely impossible to be able to unlock their respective smart phones in order to record the carnage. Therefore…you are safe!

Tickets will be £20 to will include hot food, sole occupation of the entire first floor at Tiny Rebel and hopefully a free drink (negotiations still on going).

Do NOT miss out, rather hand over your party tokens to a coach at the gym (CASH ONLY PLEASE) and get your name on the list!

CrossFit Cardiff WoD

For Time:
Row 2000m*

*Death by double unders.

On the first minute, athletes will perform 10 Double Unders before rowing as far as possible within the minute. At the top of each minute, athletes will perform 5 more double unders before continuing the row.
Either you die, or the timer gets you.

Please write total completed distance to the whiteboard…

WoD - Monday 12th November, 2018

They went with songs to the battle, they were young.
Straight of limb, true of eye, steady and aglow.
They were staunch to the end against odds uncounted,
They fell with their faces to the foe.

They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.

CrossFit Cardiff WoD

‘Remembrance’
Within 18 minutes, complete as many rounds and reps as possible of:
11 Hang Power Snatch (35/25kg)
11 Burpees
11 Thrusters (35kg/25kg)
11 Pull-ups

On the 11th Minute, rest in silence for 1 minute before continuing where you left off.

Please respect those who have paid the ultimate sacrifice….

WoD - Friday 9th November, 2018

So, hands up who thought the Devil’s press left a mark…🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️

(If that didn’t work, it’s an emoji of a guy with his hand up in the air!)

Tomorrow, the workout will simply polish your DOMs enough to go into the weekend with your head held high!

CrossFit Cardiff WoD

Within 15 minutes complete as many rounds as possible;
7 Deadlift (130/90kg)
5 Box Jump Over (30/24”)
3 Wall Walks

Finish, smile and write your rounds to the whiteboard….

WoD - Thursday 8th November, 2018

I told you the Devil was going to reach into your soul and remove a vital part of you hey?! And the bugger can do it all while you are trying to pull two dumbbells over your head! The total swine!

Luckily for you little legends, tomorrow, rather than do some really hard movements like a Devil’s Press, we have some really “easy” ones for you! Chill out a little, this won’t hurt a bit, there’s no way that your legs will scream for mercy, but rather you will finish looking like a complete God/Goddess instead!

CrossFit Cardiff WoD

5 Rounds for time of:
35 Medicine Ball Cleans (20/14lbs)
15 Toes To Bar
35 Double Unders

Sprint, as fast as your tired little legs will take you, and write your times on the whiteboard please…

WoD - Wednesday 7th November, 2018

Hump day, means another one closer to weekend of drunkenness and debauchery, I bet you lot can’t wait!

Anyway, a movement that we haven’t utilised before the Devil’s press. And I reckon you are going to LOOOOOOVE them!!

CrossFit Cardiff WoD

5 Rounds of:
Within 2 min complete as many reps as possible of:
20/15 Calorie Assault Bike
Devils Press (50/35lbs)

Rest 6mins between rounds

Please write the total number of Devil’s press completed to the whiteboard…

WoD - Tuesday 6th November, 2018

How is everyone feeling after Fran on heat?? Shoulders and legs in bits?! Funny that!

Luckily for you lovely lot, we do not concern ourselves with how “typical training” comes about, meaning that unfortunately you may well have to use your little legs three days in a row. Here is the wonderful Pat Sherwood for a word on that…

And with that knowledge bomb fresh in your mind, get your teeth stuck into this…

CrossFit Cardiff WoD

For time:
Row 1600m
Run 1600m

Don’t hold back, go as hard as your tired little legs will allow you. Once done, times to the board please…

WoD - Monday 5th November, 2018

Happy Monday team. I hope you guys have had an awesome weekend without dog scaringly loud fireworks going off. Rather friendly and manageable ones.

Come on in and start the week. Conroy is dishing out some significant fitness from across the other side of the world. He is relentless, why chilling, drinking and definitely NOT doing these devastating workouts…he is allowing your fitness to improve while his takes a different turn. Good luck!

CrossFit Cardiff WoD

For time:
42 Thrusters (20/15kg)
42 Jumping Pull Ups
30 Thrusters (40/30kg)
30 Pull Ups
18 Thrusters (50/35kg)
18 Chest to Bar Pull ups
9 Thrusters (60/40kg)
9 Bar Muscle Ups

Please, if you are able to lift your hands up high enough, then write your scores to the whiteboard…