WoD - Monday 28th January, 2019

I sincerely hope that you are all relaxing to the max, having thoroughly enjoyed your fun filled weekends so far! Having drunk loads of delicious beer, eaten some amazing foods, containing Protein, Carbs and Fats at every meal, and are preparing yourselves for a relaxing evening chatting with friends, or chilling on the sofa, or visiting family…you get the idea. But, make sure you rest, and recover, as this week…your asses are mine! 💪🏼😉

Attack, each workout as if it was going to be your last CrossFit workout ever. You are having to move to some far away place, to monitor the natural migration habits of oysters, fuelled only by shitty Richtea biscuits and forced to train alone in a ships, low ceiling gym, able only to run on a treadmill that has a natural decline/incline as said ship moves on the waves. Far fetched, it’s happened. Apart from the oyster migration of course.

Please, comment, like, love. Post pictures, share messages of good will and best wishes, underneath this post, to one of your own who, is moving to a warmer, dustier climate. Ben leaves us for the sunshine of Dubai!

The beauty of a CrossFit affiliate is that we are never far away. Faces and accents may change, but the people, deep down, are the same. Recognisable through hook grips and torn callouses, Nano 8s and knee sleeves maybe, but most importantly via a welcoming smile and a sweaty hug! By moving, your family has simply got bigger.

Ben you have been a pleasure to coach, and will always be welcomed back to my affiliate, on whatever day you decide that to be. Thank you for your support, not just of me but of your peers who look up to you greatly.
You are family and will always hold the place of a brother. Enjoy your time and reach out if you need.

CrossFit Cardiff WoD

3 Rounds of:
Run 800m
2 Mins max squat cleans (80/60kg)
1 Min Max Bar Muscle Ups
These are continuous rounds, meaning that you have to monitor your own timings. Look at the clock as soon as you reach your barbell from the run, and begin a 2 minute timer. Once the 1 minute of Muscle ups is over, get your mach one, rubber bound foot back out on that road.

Please write total times and total reps of combined movements, to the whiteboard…

WoD - Friday 25th January, 2019

Right then you competitive buggers, a few of you have been asking about the 2019 CrossFit Games Open: what we are planning to do and how it will run, all that stuff. Clearly I am more than happy to judge those bad asses of you who have your eyes pinned on the big dog, Mat Fraser…he’d better watch out. Now that the Met Con class is up and running, Joey has been training 14 times a day!
I say training, it kind resembles such, apart from yesterday where all I could detect was a barbell slapping him about the face as if he owed it money! 😉

Anyway, here is some info:
The open is upon us and registration is live…sign your arses up! It costs $20 and you can do so by clicking here

What you get...the opportunity to be the world's fittest! The mere mortals amongst us, just get to have a ridiculous amount of fun for five consecutive weeks! This year, the workouts will be done on Saturday's, so that: the Friday morning class/coach doesn't suffer having to run the workout with little to no prep (even though there is no way that Ash will be going to bed prior to the announcements); there is more time for fun and frolics (most of you can spare a little longer for such activities on a Saturday); and if I decide to program the exact same movements on Thursday (history proves that I am extremely good at this), then you have a day of rest before attacking it. 

It all makes perfect sense. 

In order to keep up the camaraderie and good times throughout, mini "teams" will be allocated from those who have signed up to battle it out in as many inventive and ridiculous ways as creativity will allow; atop of the already assigned WoDs. 

A week prior to the first Open WoD, 19.1, teams will be drawn out of the hat, affording you ample time to discuss team game plans with your Team Captain's (appointment method TBC) as well as set up the essential - and not at all annoying - what’s app/facebook messenger groups, as well as the coach assigned to control the squabbling. 😉

Each team will have two coaches assigned. Set to lead by example by undertaking each workout head to head, no shirt, no chalk, and wearing a £7 pair of pumps bought from the local Tesco Extra; just like the good old days, old fashion stare down! 😉

For the entire open, teams will acquire points for workout wins, for participation, for those deemed to have gone above and beyond for their fellow athletes (whether they are on their team or someone else's), as well as performing weekly tasks.

Throughout the open, members will also gain points for each friend (one per person) who attends each "Saturday morning lights" event. These friends should not have done CrossFit before but be up for a kicking (😉) and more importantly a laugh. The ability to count double unders will also be appreciated. 

Look out for further details to be announced, but for now…get registering, be sure to request to be added to the Reebok CrossFit Cardiff Team roster, and let the games begin…

CrossFit Cardiff WoD

For time:
100 Toes To Bar
Every time you break perform 15 Medicine Ball Cleans (20/14lbs)

Who’s got it in two sets?? If you have the minerals, come on in and get after it. Record your Friday score to the whiteboard please…

WoD - Thursday 24th January, 2019

The week is nearly amongst us, but so is the month. Meaning two things…

1. Your arses are nearly mine!

2. The Box birthday party is soon upon us. Be sure to get over to the Facebook members page to check out the details. If you are too cool for Facebook, then…just make sure you are available from 12:00 - 23:59 (ish) on Saturday, February the 9th. We have a MAAAHUSIVE team Throwdown planned, along with after hours actives. Bring a dish of choice (all Vegan options will be frowned upon), and if you don’t like BrewDog, a bottle.

Now then. The last but one addition of Ashwell’s onslaught, maybe he is attempting a cull, you can beat the Ginger Ninja though, I know you can!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible, within 20 minutes of:
Run 200m
5-10-15-20-25 etc ...
Shoulder to overhead (60/40kg)
1 Rope Climb

Shake out the old forearms and get your rounds up on the whiteboard…

WoD - Wednesday 23rd January, 2019

Team one of our own needs our help. Hamish is set to take on a significant challenge in order to raise funds and awareness for a charity dear to his heart. 

The inspiration for the event was to attempt a feat that would thoroughly test mental and physical resolve and, to raise money for the Cystic Fibrosis Trust. There are around 10,000 people in the UK living with CF and the Trust provides funding for research into new life changing treatments and clinical care, as well as supporting families and individuals with the condition. Hamish said “I’ve witnessed the important work that they do and their impact cannot be overstated.”

The challenge - 5000 Burpees. To be completed with a 15 hour time limit. 

The Plan - on Saturday February 16th, at 05:00, Hamish will begin his attempt. Pacing himself to complete 333 burpees per hour, will the goal to finish the last burpee by 20:00.
During that time, he is going to need some help. Any of you who are willing to jump on in and perform a burpee of 100 please, pipe up, you will be more than welcome!

Hamish has currently raised over £1,000 and is pushing towards an even bigger number. Each extra £1 raised will go a long way to motivating me through the day, Please help where you can.
There will be a collection box on the day or if you prefer, simply click here.

Get behind him and lets raise some serious cash for an awesome cause!

Good luck Hamish!

CrossFit Cardiff WoD

Overhead squat
5 - 5 - 5 - 5 - 5*

*the goal is to maintain the same weight across. Aim high and lift big. Once you have…

…please write your scores to the whiteboard…

WoD - Tuesday 22nd January, 2019

If you are lucky enough, you may well get a glimpse of a pure killer, trained in the art of stalking, you won’t even know he’s there. Crawling into position, like a Commando, using the shadows as cover so that he can pounce, when you least expect it…using his tongue, the weapon of choice…to lick you to death!

Oppo is in the house. More and more as the days go on, be sure to plan ample time for cwtches as well as cleans. Don’ worry though, you’ll get just as much out of your session, so long as you can avoid the deadly puppy dog eyes!

CrossFit Cardiff Partner WoD

10 rounds for time (You Go I Go):
50 Double Unders
20 Burpees

Please scrape your sorry asses off the deck and write your times on the whiteboard…

WoD - Monday 21st January, 2019

Is there a better way to finish your weekend than some bad ass yoga on a Sunday night! Re-charge those batteries following a seriously competitive game of touch rugby…more so than others!

With this regular Yoga attendance, it won’t be long before you will be able to stop asking your mother to tie your shoes for you…or just simply reverting to slip ons! No dramas!

Back into a week of tough workouts, get amongst it and hit it hard…show Monday who’s boss!

CrossFit Cardiff WoD

5 Rounds for Max Calories
Every 6 mins:
30 Seconds Assault Bike
Rest 30 Seconds
30 Seconds Row

Please, chuck the total calories for each movement to the whiteboard…

WoD - Friday 18th January, 2019

The last day of the week, come in and thoroughly smash yourselves prior to heading out for the weekend to see if you can get so drunk that you make your eyes bleed and as a result of your antics, decide to take refuge and hide in your own right shoe after attempting to deadlift your drinking partners car. Great night!

Don’t forget, there is a workout at Roath park, on Saturday at 10:00am. And, yoga at 5:30pm on Sunday night. Apparently Liv is gonna go easy on you, not something which I agreed to!

Anyway…

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 6 minutes of:
2 Hang Power Clean (90/60kg)
4 Toes To Rings 
6 Burpee Box Jump @ 24/20

Rest 3mins

Repeat the AMRAP, but as 8 minutes.

Once you have replaced the skin from your thumbs, please write two separate scores up on the whiteboard…

WoD - Thursday 17th January, 2019

All those who love an inverted burpee, and most importantly…hold your hands up high!! 🙋🏻‍♂️

Almost boringly now, we revert to some slightly more conventional movements, although don’t worry. It’s going to hurt! Not only because it contains the wonderful Assault Bike, because and for some reason unknown, Conner’s has decided to give the workout a name…and they are always the worst!

Speaking of Conners, due to the gym being closed for the CrossFit Training L1 this weekend, he will be leading a park workout, following a game of warm up touch rugby, at Roath park. Meeting at the wreck for 10:00am, PLEASE PLEASE, could you go to the post on the Facebook members page on and comment if you plan to attend.
What with Yoga on Sunday night (5:30 - 6:30pm) you will be set.

CrossFit Cardiff WoD

Posterior punisher 
5 Rounds of: 1 round every 5 minutes
10/7 Calorie Assault Bike
7 Kettlebell Snatch (R - 24/16kg)
7 Kettlebell Snatch (L - 24/16kg)
10 Pistol Squat (alternate)
10 GHD Hip Extensions 

Rest the remainder of the 5 minute window

There will be a strict time cap on the Assault Bike, so cycle hard and fast, and if you still have some minerals left, write your times up on the whiteboard, but if you don’t, do it anyway…

WoD - Wednesday 16th January, 2019

Some housekeeping team. Please remember that there is an L1 at the box this weekend, meaning that we will be closed until 5:30pm on Sunday when Liv will be allowing you to ‘relax’ away all those weekend troubles, cure the hang overs and get you all fighting fit for another Monday.

Tomorrow, we are letting you loose on a new movement…the Inverted Burpee. A huge challenge for core strength, coordination, , agility, accuracy and balance; in other words, some serious vestibular system training…you’re welcome!

CrossFit Cardiff Partner WoD

14 Rounds For Time, in a you go, I go fashion of:
1 Deadlift (180/110kg)
15m Front Rack Dumbbell Lunge (2x50/35lbs) 
6 Inverted Burpee

Once you no longer want to vomit, please write times to the whiteboard…

Clearly you will all be looking like the above, especially following some top notch coaching! And NOT like the below!

WoD - Tuesday 15th January, 2019

Now I’m a little busy to give you your usual nightly insight into my hilarious day, and luckily for you lot, I am also waaaay to busy to torture you half to death with puppy spam, and so I will simply welcome him to the CrossFit Cardiff family and post your daily workout…

Welcome Oppo

Oppo’s

CrossFit Cardiff WoD

A: Within a 20 minute window: 1 Rep Max Strict Press

Rest 5 minutes

B: Complete as many rounds as possible, within 5 minutes of:
4 Strict Press (40/30kg)
20 Double Unders

Please right loads, rounds and reps to the whiteboard…

WoD - Monday 14th January, 2019

Before I welcome you legends to another week I just want to mention how fricking cool last week was. A butt ton of you came in to try out the new classes and by the sounds and looks of things, got a lot from it.
The team and I are will be working hard behind the scenes to ensure that the transition is easy as well as conjuring up something cool for the gym’s 8th Birthday, planned for February the 8th. Keep your eyes peeled.

Now then, I’m sure the weekend was kind to you, filled with fun and fortune, maybe some sweating, lifting, but almost definitely all the top notch yoga to polish it all off. Leaving you plenty of time o chill on Sunday night and prep yourselves for yet another beasting!

Any of your legs cramp up at the thought of the stairs on Friday? Yep! Let’s just hope that you aren’t begging for mercy by Wednesday. But, now that Conroy has the reigns, i’m pretty sure that’s going to happen!

CrossFit Cardiff WoD
Six Rounds For Time:
5 Dumbbell Overhead Squat (R arm) (50/35lbs)
5 Strict Pull-ups
5 Dumbbell Overhead Squat (L arm) (50/35lbs)
Run 300m

I did try and warn you. Get those final runs out and chuck your times up. Conroy is lucky that your upper body has been significantly weakened, at least the punches coming his way won’t hurt as much!

Amazing picture of a Kate doing pull ups - thanks woe-rep

WoD - Friday 11th January, 2019

There is only one way to lift a new 3 rep max deadlift, and that is definitely not when you have to sprint row 300m between sets. But, more like when you are wearing your very best yellow t-shirt and look the most like Big Bird as humanly possible!

Another factor that usually helps you out, is some top level coaches adopting some entirely appropriate coaching stances.

Luckily, here at CrossFit Cardiff, we’ve got you covered on all aspects…

CrossFit Cardiff WoD

Run 400m
40 Kettlebell Swings (24/16kg)
40 GHD Sit Ups
4 Rope Climbs
Run 300m
30 Kettlebell Swings (24/16kg)
30 GHD Sit Ups
3 Rope Climbs
Run 200m
20 Kettlebell Swings (24/16kg)
20 GHD Sit Ups
2 Rope Climbs

Go hard but listen to your coach when climbing ropes! No DBaggery please! Scores to the whiteboard afterwards…

WoD - Thursday 10th January, 2019

So not that you lot are cherry pickers, not at all, but the weightlifting class was REALLY popular, holy shit!

27 of you legends rocked up to hone your tekkers, with drills and positions, embracing the besting from the Ginger Ninja! Amazing stuff! But like I always say though, everyone love to lift heavy shit, slap each other on the arse and drink protein shakes…but no one likes to suffer in a brutal met con class though…

Can anyone spot the tumbleweed?!

With winter fully amongst us now, we need to warm up, and there are a few ways to do that. The Ben Bergeron Bleep test is one…

And in case you wanted to see just what it looks like…

CrossFit Cardiff WoD

Bergeron Beep Test
Complete an EMOM for as long as possible:
7 Thruster (40/30kg)
7 Pull Ups
7 Burpees

Once you can no longer complete these reps, within one minute, pop your scores to the whiteboard please…

WoD - Wednesday 9th January, 2019

Well we have had success, so far in both mobility and weightlifting. The next piece is education.

Now I was going to begin with nutrition but have decided to postpone that by a week or two. As, with everything else, first thing is first. Bring your jackets, hot water bottles, cushions, whatever you need to keep you warm while you listen to What Is CrossFit.

The good news is that I won’t judge you for eating popcorn throughout!

CrossFit Cardiff WoD

Deadlift
3 - 3 - 3 - 3 - 3*
Build weight across all sets in an attempt to achieve a new 3RM

* Following each set Row a 300m Sprint

WoD - Tuesday 8th January, 2019

Thos of you who showed up to the Met Con class may well have regretted it…the green complexion spread across Gaz’s face certainly made it seem so! The question remains…did he get up the hill?

The new timetable is in full effect and the Xmas break is well behind us. Plenty of folk in class, and you all seem to just love mobility! Get those squats looking like the Chinese National weightlifting team and you will see a ginormous benefit!

CrossFit Cardiff WoD

10 Rounds for time of:
30 Double Unders
8 Hang Power Cleans (60/40kg)

If you have any thumbs left, pick up and marker and write your times to the board…

WoD - Monday 7th January, 2019

Welcome to a new week all! I hope you all had a fun filled weekend, jam packed with frolicking and banter and Tom Foolery and NO booze! 

Now, make sure you do actually READ BELOW because, if you turn up to the 4:30pm class at 5pm tomorrow afternoon, with those cute little puppy dog eyes, you will be forced to make a decision: click you heels upstairs for 30mins, in our beautifully constructed lounge area, with coffee and reading material available…or…
Get an assault bike and achieve as many calories as possible within 1min, if the final number is below 50, then perform the remaining reps of heavy Wall Balls…before…going upstair and clicking your heels upstairs for 28mins, in our beautifully constructed lounge area, with available coffee and reading material. 😁

CrossFit Cardiff WoD

In teams of 4, complete as many rounds and reps as possible, within 30 minutes of:
30 Medicine Ball Cleans (20/14)
20 Calorie Assault Bike
10 Box Jump Overs (24/20)
Two people working through the round (split however)*
The other two athletes accumulating Handstand Push Ups

*Switch when 1 round completed

Please write completed rounds and Handstand Push Up reps to the whiteboard…

WoD - Friday 4th January, 2019

Standby for a good kicking to polish off the first week of 2019. Slowly but surely I am seeing faces returning from the Christmas break and with this being the last week of the current timetable, be sure that you know what the updates are. A LARGE picture of said changes is posted below.

Get ready for a weekend of not drinking, ensuring that you are fully re-adjusted from the “silly season” and are able to string together a few reps of stuff.

I have a job for you all…find the lanky legend Alfie, and give him a massive smooch, cwtch and mildly aggressive ass spank – he loves it – especially on his birthday like it is today (well tomorrow if you are reading this on Thursday night)!
Penblwydd Hapus brother, I hope everything you drink today IS alcoholic, contained within a LARGE drinking receptacle, and bought by someone else.

CrossFit Cardiff WoD

3 Rounds For Time of:
21 Burpees
15 Deadlift (100/70kg)
9 Bar Muscle Ups

Sprint these reps and write your finishing times to the whiteboard on completion… 

WoD - Thursday 3rd January, 2019

06:30 saw a small yet perfectly formed bunch of committed legends hitting the 2019 ground running, only to be violently stopped in their tracks by a gazillion air squats. And if that didn’t do it then some cheeky lunges will! Well you didn’t want to be able to function over the weekend did you?!

Remember then team, the new timetable will be fully enforced next week, with Liv kicking us off this Sunday at 12pm. Yoga hour!

This class will take place at the same time for the first three Sunday’s of each month and is FREE.99 to unlimited members. Get in and get stretchy strong! But, before you do that…just come in and get strong!

CrossFit Cardiff WoD

Front rack lunges
10 - 10 - 10 - 10

Build in load while maintaining technique
Wobble your way over to the whiteboard and write down the load used for each set…

WoD - Wednesday 2nd January, 2019

The first post of 2019, holy hell…Happy New Year!
I am purposefully going to make sure that it sucks though! Merely so that I can positively build some entertainment into your lives throughout the year.

We are going to have some cool times too, loads of banter and exciting times!

The rest of this week sees the last of the old timetable, with the usual class schedule back tomorrow but with the new beginning on Monday. It may take a few weeks to adjust, but at least if you rock up at the wrong time you will only have 30mins to wait. Easy!

I hope you guys all had a kick ass time last night, have fading hang overs and a new filled desire to get back to the gym and kick some arse! Here we go…

CrossFit Cardiff WoD

‘Cindy’
Complete as many rounds as possible, within 20 minutes of: 
5 Pull Ups
10 Press Ups
15 Air Squats 

Please record your own scores not just to the whiteboard but also to your own logbooks…

WoD - Monday 31st December, 2018

This to all you drunken buffoons out there, those who are feeling sluggish and in need of a thorough beasting, in preparation for yet another night out on the town, attempting to replicate the CrossFit Cardiff Christmas Party. Never going to happen!

It has been a true pleasure to welcome and coach you all throughout the year of 2018. Some seriously cool things have happened all year round, topping it all off with a bad ass night at Tiny Rebel. You all deserved to be as drunk as you were, and that’s my excuse.

Roll on 2019, there are exciting things coming throughout the year and you will all be able to lap it up.

Keep your eyes peeled for our 8th year birthday party, the only night that rivals the Xmas doo!

Opening hours
New Years Eve - 10:00 - 12:00 (WoD at 11)
New Years Day - CLOSED (wallow in the self pity of a ginormous hang over, and eat Pringles until your mouth bleeds)

CrossFit Cardiff Partner WoD

Complete as many rounds as possible within 10 minutes of:
50 Double Unders
10 Snatch (35/25kg)
These are you go I go rounds.

Rest 5 mins

5 Rounds for time of:
20 Box Jumps (24/20”)
20 Shoulder To Overhead (50/35kg)
20 Toes Toe Bar
Split work as needed

Please write your rounds and reps for part A as well as times for part B, for the last time this year, to the whiteboard…