Viewing entries in
WOD

WoD - Monday 25th March, 2019

WoD - Monday 25th March, 2019

So Conroy has had this bright idea…he text each of the coaches asking what our favourite movements are so that he could program workouts named after us, featuring our favourite.
Unfortunately, we didn’t know about this until we had submitted our answers and so have royally screwed ourselves over; but at least we have done so in an “enjoyable” way!

The starts with me, now remember, I didn't program a workout for myself, named after myself. It was Conners. Hence why the week doesn't include one named after him. Good job as his favourite moves are the Assault Bike and the Assault bike!

CrossFit Cardiff WoD

‘Dennis’
For Time:
3 Rounds of:
4 Bar Muscle Ups
6 Squat Snatch (60/40kg)

Into
2 Rounds of:
6 Bar Muscle Ups
4 Squat Snatch (70/45kg)

Into
1 Round of:
8 Bar Muscle Ups
2 Squat Snatch (80/50kg)

Please post total time to the whiteboard…I’m sorry!

games-2019-logo-1200x630.png



WoD - Friday 22nd March, 2019

WoD - Friday 22nd March, 2019

This must be what the night before your wedding feels like, all tense and nervous. Waiting, wondering, contemplating what it is going to feel like, to walk rather down the aisle, but up to the barbell to bang out as many thrusters as Dave Castro wants you to. Unfricking lucky!

We all know that Castro just loves a thruster, and so we may as well love them too. Get excited, because you are going to do the workout whether you want to or not…and so false motivation is better than no motivation…

Just don’t be all “American” about it! 😉

CrossFit Cardiff WoD

3 Rounds Each for Time: 
20/15 Calorie Row
30 KBS (20/16kg)
20/15 Calorie Row 

Rest 3 mins between rounds

Holy movement redundancy Batman, nevermind that though, get your times up on the whiteboard…

butt.jpg

WoD - Thursday 21st March, 2019

WoD - Thursday 21st March, 2019

Get yourselves ready, there is only one thing that is coming your way…lots of thrusters and more pull ups. Likely to be of the chest to bar variety. One more chance to knock Fraser from the top of the leaderboard, and I have ultimate faith in you guys.

Entirely off subject, but still very cool…a very old friend of mine owns this kick ass company, where he sells a bunch of sexy arsed gear to keep you warm in the winter months. Now I know that soon enough you will be moaning about the weather, and that it’s too hot…blah blah, but this shit will keep for next year…and there is a bad ass sale on too!

Tommy and I were in the Marines together, in fact he was my first boss. As a 16 year old, he helped to mould me into a vaguely passable man, ensuring that I knew exactly how to evade irate away taxi drivers when required. Following a successful career in the Royal Marines, qualifying as a Mountain Leader, he decided to leave and pursue a passion. Jöttnar was the result.
Maybe when we are next all drunk I will tell you a few stories!

Now, get your arses on this site and pick up some serious sexy stash…
https://www.jottnar.com

CrossFit Cardiff Team WoD

Within teams of 3, complete as many reps as possible within 30 minutes of:
Max Calorie Assault Bike
As many rounds as possible of:
200m Run
20 GHD Sit Ups
2 Ring Muscle Ups

In this workout, one athlete will be on the Assault Bike, another will perform 1 round of the AMRAP and the final athlete will rest. Rotate through each for 30 minutes.
Please write total AB Calories and rounds and reps to the whiteboard once the dust has settled

Tommy.jpg


WoD - Wednesday 20th March, 2019

WoD - Wednesday 20th March, 2019

Anyone want to see something insanely impressive…yep…well click on the link below. Many of you attacked 19.4 like a bulldog in a china shop, but unfortunately were not able to edge out Mat Fraser, the fittest man on the planet.
Now this is the problem with people like this…they make it look so fracking easy it lulls you firmly into a false sense of security. There’s no need to question how he was much faster, as it’s obvious, he lands his last burpee directly in his set up position for a snatch and rips the bar off the floor as if it’s a PVC pipe and he’s pissed at it…and…you did not! 😉

Anyway. Back to the real world and the weeks training. 19.5 is a coming and we need to get fit!! Good luck!

CrossFit Cardiff WoD

3 Rounds For Time:
5 Strict Handstand Push Ups
10 Kipping Handstand Push Ups
15 Wall Balls (20/14lbs)
30 Double Unders

If you are able to elevate your arms to the level of the whiteboard that your name is written on, then please pop your time next to it…

Nima.jpg

WoD - Tuesday 19th March, 2019

WoD - Tuesday 19th March, 2019

One more to go team, 19.5. With a fun filled morning planned, get your thinking caps on and arrive with some delicious treats ready to fill your faces with following said shiftiest! It’s bound to be an absolute stinker hey!
Now that we are nearly there, please, PLEASE remember to get your scores in for validation by 10pm tonight! You only have one more chance after this to proof that you are indeed techno wizard legends!

Back to the grind, and we are focused on getting the butts and abs strong as hell…ready for the beach!!

CrossFit Cardiff WoD

Overhead Walking Lunge 
8 - 8 - 8 - 8

Keep load heavy but not so heavy it dictates technique. Chuck them up on the whiteboard once done…

Stu.jpg

WoD - Monday 18th March, 2019

WoD - Monday 18th March, 2019

On a scale of 1 - 10, 10 being the highest, how hung over do you think the Welsh rugby team are right now?! 11? What an amazing result by a well drilled and cohesive team….just like team green! Clearly the biggest legends and coolest kids on the block, and best at the stuff. All the stuff!

The final folk to do 19.4 please remember that the world does go on, if you have done it once then leave it alone. Support those who haven’t and just get back to kicking your own arse in class. and tomorrow we are back to it with a blast. No more war chants, just warm ups and get after it.

CrossFit Cardiff WoD

Macho Man
3 Power Cleans 
3 Front Squats
3 Jerks 
EMOM (Every minute, on the minute) for as long as possible 
Bar loaded at 185/135lbs

Wales grand slam.jpg




WoD - Friday 15th March, 2019

WoD - Friday 15th March, 2019

Do it team, fire your best guesses for 19.4, the penultimate workout in this year’s first open (remember this is happening all again in October), to the comment on this post. What could it be…apart from painful! My guess is in, and I seriously hope that I am wrong!

The end of the week is in sight, and that Friday feeling is in full force. I want to hear of at least 3 of you who have been required to do 19.4 with raging hang overs please!

For some reason, Facebook refused to post my blog update yesterday, maybe I insulted it’s very being. Regardless of what I tried, it failed to do so. Regardless, let’s forgive and forget, and hope that tonight allows for a better service.

CrossFit Cardiff Partner WoD

For time:
30 Clean & Jerks (80/50kg)
20 Clean & Jerks (90/60kg)
10 Clean & Jerks (100/70kg)

Split these reps between pairs as you see fit, only one athlete working at a time. Once complete, please write your blistering times to comments…Sexy Stu, just be very careful not to become hypovolemic with that thumb injury!

Chris Evans.jpg

WoD - Thursday 14th March, 2019

WoD - Thursday 14th March, 2019

Now I need you lot to listen very carefully, I am going to provide you all with some serious information...batten down the hatches, call your bosses to let them know that there is no way you can make it into work, go to your local supermarket and empty the shelves...it’s a little windy outside! Storm Big, Bad, Gazza is here and here to say! 

In fact, BBC Weather has issued this statement...
- Probably some bus and train services affected, with some journeys taking longer.

It’s going to be tough, it will likely get worse before it gets better! But, I’m sure we can get though this. Don’t be a ginormous muppet like the rest of the country and you should be ok...but maybe huddle together for warmth! 

CrossFit Cardiff WoD

For 5 Rounds, within 3 minutes complete:
Run 400m 
Max effort box jumps (24/20”)
Rest 3mins between rounds

Hobble those calves on over to the whiteboard and record reps per round please legends…

WE’re all buggered now!

WE’re all buggered now!

WoD - Wednesday 13th March, 2019

WoD - Wednesday 13th March, 2019

So then legends, only two more open workouts available to be thoroughly punished by! What the hell are we going to do once it’s all said and done?! I’m sure we can think of something that will match the pain of Castro’s latest, no stress!

I’m also very proud of you lot to date, getting your scores in no dramas and not causing me to chase you all up. Only twice more and you will have rocked The Open, the first one of this year that is!

The latest event, for 19.3 is up and ready to click “attending” to, with the finale planned. One which I myself will be OFF for and so will be firmly clicking the fun button…F**K YEEEEEEAH!!

Anyway, I digress through ramble…

CrossFit Cardiff WoD

Hang power snatch
3 - 3 - 3 - 3 - 3

Build to a heavy load throughout the warm up and increase slightly with each set…

IMG_3674.JPG

WoD - Tuesday 12th March, 2019

WoD - Tuesday 12th March, 2019

SCORES!! If you are reading this now, at 8:01, you are both addicted and cool!! And will know that we have had great success so far this open with almost no one, f**king up their score submission…don’t stop now team!! There is only one real way to ensure that your team wins, and it is unfortunately NOT to make bas assed Green Giraffes, but to get your SCORES SUBMITTED prior to the DEADLINE of 10pm!! DO IT. NOW if you haven’t, go on!!

I mean even Hannah Richards has ALREADY submitted…shitty death!!

CrossFit Cardiff WoD

For time:
15 - 12 - 9
Burpees
Chest To Bar Pull Ups

Rest 5 mins

For time:
9 - 12 - 15
Chest To Bar Pull Ups
Burpees 

A nasty bit of pull and push will get Sexy Stu all ready for the summer months on the beach, but we only know it’s happened if your scores are up on that board…

IMG_3655.JPG

WoD - Monday 11th March, 2019

WoD - Monday 11th March, 2019

Monday is here, I hope you guys had epic weekends filled with glute punishing lunges and step ups, and shoulder sculpting overhead lunges and handstand push ups, coupled with creating hilarious characters in an amazing arts and crafts session. Definitely not drinking and debauchery…man we CrossFitters are cool hey?! ;-)

Now then, please, if you haven’t done 19.3 yet, you must respect that the world still goes around, and our classes still continue. If you happen to find yourself with the top 100 in the world, I will honour repeats, otherwise…you are a complete muppet and should really just focus on the program and going as hard as hell. Suicide, vomit inducing pace for the win.

Please remember to get your scores in by 22:00 (10pm) on Monday night for validation.

CrossFit Cardiff WoD

For time:
100 - 80 - 60 - 40 - 20
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Reps of:
Double Unders
Pistols
Toes To Bar

You know what Sexy Stu says…Summer is always coming…can anyone go unbroken on the TTB? Write your smoking pistol times to the whiteboard please

IMG_3686.JPG

WoD - Friday 8th March, 2019

WoD - Friday 8th March, 2019

Remember please team. There will be no Met Con class on Friday 8th of March; tomorrow or today, depending on just when you are reading this post.
However, if you ignore my plea and rock up anyway, simply perform the following outside, take a picture and tag us on Instagram @reebokcrossfitcardiff…

4 Rounds for time:
Run 400m
50 Air Squats.

Luke will be leading you all through the below, wonderful workout…

CrossFit Cardiff WoD

For time:
Row 2000m
Death By Burpee

This is “cheeky”, and we have done it before. Crush your last times, or completed distance and get the new scores up on the board please.

IMG_3659.JPG

WoD - Thursday 7th March, 2019

WoD - Thursday 7th March, 2019

So then, hands up if:
1. You f**king loved Fran, it was the best thing you have ever done and you can’t wait for it come around again.
2. You PB’d like a boss, smashing your last time into the ground.
3. As a result you can no longer breath effectively and are wheezing like an asthmatic carrying some heavy shopping!

Good fun right?! What’s the bet that 19.3 will be thrusters and pull ups. Guesses to comments below please, the closest will receive a well timed and fully committed arse spank!

CrossFit Cardiff WoD

3 Rounds each for time:
20 Box jump (24/20”)
15/12 Calorie Assault bike
20 Toes To Bar
Rest 4mins between rounds

Please post times of each round to the whiteboard.

IMG_3680.JPG

WoD - Wednesday 6th March, 2019

WoD - Wednesday 6th March, 2019

Some housekeeping information for you all. I am sorry to say but I have to cancel the Metcon class this coming Friday. You only have Ashwell to blame for this. As, he is busy sun dodging in the French Alps, with his alien head looking googles on, surely covered in the gear, but with literally no idea! All we can hope is that he returns with a ridiculous looking suntan mark on his ginger mush!

Just to recap: Friday 8th March, METCON CLASS CANCELLED

Anyway, back to the fun. Now, I was listening to a few of you speaking to each other last week, and was utterly disgusted, therefore…you’re welcome…

CrossFit Cardiff WoD

‘Fran’
For time:
21 - 15 - 9
Thruster (40/30kg)
Pull Ups

An iconic workout and our classic benchmark, BE SURE you know your time for this, write it on the board…

IMG_3671.JPG

WoD - Tuesday 5th March, 2019

WoD - Tuesday 5th March, 2019

The dust has settled and the scores have been counted. Get yourself to the leaderboard to see how you have done up against the best on the planet!

What an amazing turn out it was on Sunday night, I bet there weren’t many gym’s in Cardiff full of old age pensioners doing toes to bar at 7pm on God’s day of rest hey?!

Now we get back into the week, hitting each workout as hard as we can, creating the same intensity as you did for 19.2. Who can get a muscle up?

CrossFit Cardiff WoD

“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell swings (32/24kg)

Please write completed rounds and reps to the whiteboard, in red if it is a PB…

Nate.jpg

WoD - Monday 4th March, 2019

WoD - Monday 4th March, 2019

Insane that we programmed 16.2 the other week? Or did we know?! Even worse that I did pretty much the exact same movements in a workout on Thursday, win win! Plenty of practice at least!
Now remember, YOU have to submit YOUR scores (funny that) and YOU have to do it by 10pm on Monday night so that I can validate them in time for you to dominate the Open for your roads to the games!

Fingers crossed the majority of you have completed the workout as you will not be wanting to do it with the massive hang overs that you have hey!

CrossFit Cardiff WoD

Back rack walking lunge
12 - 12 - 12 - 12

Lift as heavily as technique will allow and get those loads to the whiteboard…

glutes.jpg

WoD - Friday 1st March, 2019

WoD - Friday 1st March, 2019

DYDD GWYL DEWI SANT

Or, for those of you not in the know…Happy St David’s Day! Flash your Dafs and get out your leaks, cook up some Cawl and chow down on Welsh rarebit, all for the patron saint of Wales!! Enjoy yourselves, DO NOT do 19.2 in the morning class, and get psyched for Sunday night!!

In the mean time, rest up, eat Welsh Cakes until you bleed and get your guesses in for 19.2! See you at 5:30 of Sunday.

CrossFit Cardiff Partner WoD

For time:
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 of...
Handstand push ups
Bar muscle ups

*split work however

Please get your rapid assed times to the whiteboard before you leave….

bar muscle up.jpg

WoD - Thursday 28th February, 2019

WoD - Thursday 28th February, 2019

It’s close. In fact it’s tonight! 19.2 is among us. Now, please do not be a massive fanny and “rest” (more like) cherry pick your way into just doing 19.2 3 times in a week as your training. You are by definition…a muppet!

As, when you all do make it to the games, you will only have one shot at each workout there. And so, you need to learn to go as hard as humanly possible. I firmly advice attempting to complete the first round of the workout in the fastest possible time, and when, you start getting tunnel vision, when the “special” feeling comes, just ignore it and go faster. Thats the way to truly mess yourselves up.

Anyway, gimme some guesses please, if anyone gets it right, I’ll give them a t-shirt.

CrossFit Cardiff WoD

On a 30 minute clock, spend 10 minutes establishing a 1 rep max for the following lifts:

- Overhead squat
- Front squat
- Back squat

Lets call it the CrossFit squat total! Any PBs, please chuck your loads up in RED pen!

Pump.jpg

WoD - Wednesday 27th February, 2019

WoD - Wednesday 27th February, 2019

Let’s talk about the weather…nah f**k it, lets talk about something more important…the open…UPLOAD YOUR SCORES YOU MUPPETS!!!
Fortunately, I am not your mother (😉), and so unfortunately, I can’t do it for you! 😳

Anyway, how about the fricking weather, unreal hey?! Mind you, last year it snowed in late March so I’d better not talk too soon! The two wheeled death trap will be coming back out soon!! 😍😍😍

For tomorrow, wave goodbye to your midline…

CrossFit Cardiff WoD

Complete As Many Rounds and Reps as possible, within 20 minutes of:
Run 800m
20 GHD sit ups
Run 800m
20 Hip extensions

If you are able to walk over to the whiteboard, please write your scores loud and proud…

ASh in snowjpg.jpg

WoD - Tuesday 26th February, 2019

WoD - Tuesday 26th February, 2019

So, Angolan is about one million degrees centigrade, the people are super friendly, CrossFit down there is alive and kicking, the local population of Luanda are fumigated against mosquitos on a daily basis - at around 5pm - and the government is corrupt as hell! Cracking place!

Back into a not so hot, but far sunnier Cardiff and a week of pain and misery (I mean fun workouts) has already begun. Oppo has been jabbed up to his eyeballs the poor bugger, and so as a result is now free to roam around his territory. Basically attempting to find the largest stick in the land.

Now then, a little bit of house keeping for those not on FB. Please, please, ensure that you have uploaded your 19.1 scores to the games site by 10pm (cutoff), so that I can validate them and pass the f**k out following 20 hours of travel! Then…get excited about 19.2!!

CrossFit Cardiff WoD

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull - ups

A cheeky bit of push and pull, getting your sexy bodies ready for the summer months. Whack those scores on the whiteboard please…

PHOTO-2019-02-23-13-49-44.jpg