WoD - Thursday 25th July, 2019

Yep, Monday and Tuesday’s workouts have definitely left their mark. I can feel this unusual pain in my legs, causing my face to screw up even before my eyes have opened, right after I utter the words…”man I love those assault bikes!”

Not to worry, for the rest of the week we can all come to class hold hands and simply sway, left to right, in a sort of protest, gently chanting “F**K you Davs, we are doing no more functional movement.”
Good luck biatches!

CrossFit Cardiff WoD

Within 20 minutes, complete as many rounds and reps as possible of:
Run 1 mile
Then: 
8 Handstand Push Ups
10 Kettlebell Swings (32/24kg)
12 GHD Sit Ups

Run once, not twice or three times. Get those slabs ready for the beach, just chuck your scores up before you go please…

WoD - Wednesday 24th July, 2019

Holy British Summer time Batman! Who needs to go on holiday?! Just head to the box and do a vile workout with max rep burpees…after you’ve caned yourself on an assault bike and caught a wall ball or two with your face. Beautiful!

No dramas though, tomorrow you have a dedicated strength day, get hot and sweaty lifting heavy arsed loads and remember…PB’s in red and…don’t moan about the weather, it’ll be fracking freezing before you know it!

CrossFit Cardiff WoD

Within 30mins
Establish a 1RM Squat Snatch

Loads up to the whiteboard please team…PB’s in RED!

WoD - Tuesday 23rd July, 2019

If you see 3 people, maybe more, wandering about the gym aimlessly and looking exactly like Gem Verallo it’s because she has dragged her entire family down to “Bring a Buddy” week, and so should you have!

There is talk of Alfie’s mother making an appearance just to smash the hell out of him in a workout. No swearing on Wednesday night please!

What a perfect workout for the first day of bring your mates along to get thrashed until their eyeballs bleed hey?! Tomorrow’s might be better…or not.

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 5mins of:
20 Deadlift (60/40kg)
10 Shoulder To Overhead (60/40kg)
Immediately into…
3 Rounds for time:
30 Double Unders
15 Chest to Bar Pull Ups

Please write rounds and reps and overall time to the whiteboard…

WoD - Monday 22nd July, 2019

Happy Monday Team…BUDDY WEEK!!!

All week, you’re buddies will be wandering around the gym looking like a rabbit in the head lights! Scared, nervous and seriously confused due to the fact that people are actually talking to them while they are in a gym! 😕 Not only, but the sweaty, half naked hugs will freak them right out. DO IT ALL!

Support and care about them all like nothing else in the world matters, we are fiercely loyal and wonderfully welcoming.

On another note. Get your arses to class! Especially tomorrow evening as not only do we have a wonderful workout planned for you, but there will be will be a film crew present in the evening (between 17:00 - 18:00 approx) to film have of the 16:30 and 17:30 classes. Now here’s that previously wonderful workout

CrossFit Cardiff WoD

For 3 Rounds and within 3mins:
20/15 Calorie Assault Bike
30 Wall Balls (20/14lbs)
Max Rep Burpees

Rest 6 minutes between rounds. 

WoD - Friday 19th July, 2019

Who’s got that Friday feeling? I know you lot all have, just can’t wait to get out of the office and to the gym where you can smash yourself into the ground for the first time (of many) this weekend.

Well if anything, tomorrow’s workout will get you ready for a fun filled weekend on the beach…in the rain! A challenging gymnastics based punch in the respective genital area, pumping you up just like Friday’s used to be like in the globe gym…chest and bi’s night!

CrossFit Cardiff WoD

5 rounds for time:
1 Min L-sit hold off dumbbells
20 GHD Sit Ups
10 Strict Handstand Push Ups

Scores up before you head out onto the town to flex your way through another Friday night…

WoD - Thursday 18th July, 2019

So it’s nearly there, and the only reason it’s not is that I am awaiting more pieces! And, importantly…I didn’t die, nor did I destroy my knuckles face (anymore anyway) or any other body parts. The fact that I am writing this pre-event is tempting fate but I enjoy peeing into the wind!

I am of course rambling on about the rig! Once complete we will have four additional sets of high rings and two safe spots for bar muscle ups. All it took for me was to revert back to my inner child and remember how I used to build meccano sets!

CrossFit Cardiff WoD

For time:
10 - 8 - 6 - 4 - 2 Bar muscle ups
5 - 4 - 3 - 2 - 1 Squat Snatch (60/40kg*)

*Male bar increases 10kg
Female bar increases 5kg

An aggressive loading, get after what you can and record those times to the whiteboard…

If only they had the Ducati Desmosedici when I was a kid!

WoD - Wednesday 17th July, 2019

Some new additions are coming to the already bad ass rig! Gone are the days of queuing for high ring muscle ups, not with the new trawlers attached. Folk will be able to jump on up, full of the fatigue provided by the other movements within the workout. No longer will there be anywhere to hide…”no no, you go, I’ve got to get some chalk otherwise i’d be straight up!” All you have to do is jump!

Of course, all of the above is being written in hope as the parts are only scheduled for delivery today. What might well happen is that I end up watching video after video on a rapidly dying iPhone battery waiting for someone to stitch my face back together…just like the last time I adjusted that rig! 👍🏼

CrossFit Cardiff WoD

Within 2 minutes and for 5 Rounds complete:

30 Seconds of Max Double Unders
90 Seconds of Max Distance Assault Bike
Rest 4 mins between rounds

Please write total distance for all rounds completed to the whiteboard and check on Davs teeth…

WoD - Tuesday 16th July, 2019

Pure and utter stud muffins. That was the general vibe amongst the UK CrossFit community this weekend, especially when the majority of them saw Aris (The Greek God/Adonis) come over the rise and spring like a man possessed up a hill thrashing all competition into the ground, making them wish that they were all back at home sucking on their own thumbs!

Just imagine, running for all your worth, winning, and merely glancing over your shoulder to see the pain in the faces of the weaklings behind you…only to be confronted by a steely eyed dealer of death, hunting you down like Ash on 16 scoops of ice cream. Scary image!

They battled all weekend, well, in reality stupid workouts involving lifting stones and getting up and over stuff and throwing lorry tires in the air got annoyingly in the way of some serious tanning, ball throwing, swimming and the absorbing of sand into every orifice possible! Good luck getting rid of that, car sized hoover attachments is the advice from a beach dwelling veteran!

Finish placements
Flexual Healing - 22
#CliveOnTour - 24

Legit!

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
20 Synchro Dumbbell snatch (50/35lbs)
10 Synchro Burpees Over the Dumbbell

Please record sweaty rounds and sweaty reps to the whiteboard…

WoD - Monday 15th July, 2019

What an amazing weekend! A trip to the Commando Training Centre, heading to Swansea for some serious fun and frolics, but not before hitting a bad ass workout at CrossFit Cardiff on Saturday morning. Which, provided a significant stimulus for you guys, especially Christie…

Never have I have had to “check my pulse”, rather her pulse (anyone’s pulse) during a workout. Genuinely thinking that she was going to croak mid assault bike sprint left me wondering…have I finally gone too far!
Don’t worry, that thought soon left my mind and I am now back to normal!

Welcome back the Tribal Clash warriors, competing all weekend causing them to be forced to be removing sand, lodged into places that the sun doesn’t shine, for weeks to come! Congrats teams, hell of an effort. As far as we know, they finished 31st and 35th. Legit!

CrossFit Cardiff WoD

Overhead squat
4 - 3 - 2 - 1*  

*With the load used for the 1 rep overhead squat, perform one set of max reps Front Squat.

WoD - Friday 12th July, 2019

Today marks the second annual Royal Marines Corps CrossFit Championships. A massive deal for the lads who have worked tirelessly to integrate the concept within their training.
Politics exist everywhere, and is rift within the military. I was once asked by a Sergeant Major of a very well respected UK Special Forces regiment while teaching him to Air Squat…”so you’re telling me that this stuff is going to get me fitter and more prepared for the job that I have been doing for the last 18 years??” “Yep!”…”Sir” 😬

It’s taken a long time, but CrossFit is now firmly routed within the highest levels of the British Military. Not only when in service but following. The Community has gotten a grip of those who desperately need it, and has literally saved their lives.
Tomorrow is a massive celebration and a big FUCK YOU to all those who kept slamming doors in our faces. Congratulations to those utter legends, the most selfless and humble humans on the planet, who have worked like dogs to make it a success.

It is only just the beginning!

And, guess the unbelievably talented one of your own who designed this bad ass logo…

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 12 min of:
3 Strict Handstand Push Ups
6 Box Jump Over (30/24”)
9 Kipping Handstand Push Ups
12 Kettlebell Swings (24/16kg)

Final weekly round scores to the whiteboard please lovers…

WoD - Thursday 11th July, 2019

With the summer firmly on us, we will soon be larging it in the benefits of all the hard work put forth this winter. Putting your fitness to good use as you conduct activities long into the beautiful summer nights.
Or, perhaps sat in a sun kissed beer garden. Enjoying maybe too many drinks safe in the knowledge that you have not only worked hard for them, but your body’s superior level of fitness will dispel any dirty hang overs. Just like Conroy can.
Play with your kids, grandkids, even though you really do have that hang over, because you know what…thrusters and burpees and deadlifts and pull ups, muscle ups and box jumps and squats and even the assault bike will allow you to be able to do it. And all with a smile on your face safe in the knowledge that your kids know that you are the coolest Dad/Mam out there; you will thrash the other dads in the egg and spoon race for sure.

But we share, we embrace others, we are fiercely loyal yet wonderfully welcoming. And so, bring your buddies…

Monday 22nd - Sunday 28th of July

Bring a buddy to the gym, for free, and let them experience just what you will not shut up about!

Please email dafydd@crossfitcardiff.com with their names and email addresses and I will get them feeling all fluffy.

CrossFit Cardiff WoD

2 Rounds For Time:
100 Double unders
50 Medicine Ball Cleans (20/14lbs) 
25 Toes To Rings

Scores to the board please legends.

WoD - Wednesday 10th July, 2019

The only real reason that we programmed that workout today is to make sure that Joey looked MASSIVE on the beach when completing at Tribal Clash this weekend!
I know what you’re thinking though, far too little too late?! But, it’s ok as he has promised not only to do the same workout again tomorrow and Friday before he travels, but also to get his pasty white arse out in the sunshine for as long as humanly possible prior to the allocated “wheels up” time and make sure that he tells everyone that he is actually representing CrossFit Aberdeen! 😉

CrossFit Cardiff WoD

3 Rounds For Time:
30 Deadlift (40/30kg)
15 Hang Squat Clean (40/30kg)
400m Run

Please chuck those lung burning times up to the whiteboard for me team…

WoD - Tuesday 9th July, 2019

In case you weren’t sure, rowing 1,000m kind of messes up your ability to do muscle ups, weird! Anyone else struggle to hold anything for the rest of the night, nope…just me. Whatever! Holy forearms Batman!
Great workout though, a challenge. I was wondering if anyone could go unbroken…
I did have my money, all of it, on Matt Parry, but he must have spent waaaay too much time d**king about in Business class lounges getting his hands rubbed in essential oils!
Maybe the comfort of the front of the aircraft has left it’s toll, rather than be wiling to eek out the last few reps, dealing with the fact that he is uncomfortable, he drops off with two left. He’s changed!

Plus, you left your special sock in the car park…

CrossFit Cardiff WoD

Bench Press*
8 - 8 - 8 - 8 - 8

*after each set:
5 Strict Pull Ups 
10 Press Ups

Get those massive loads up on the whiteboard please…

WoD - Monday 8th July, 2019

Another Monday, another week! Lots of opportunity to get yourself smashed into the ground by Conroy, this time. The organisational wizard has devised a devilish week of brutality, set to be administered to you but the best team of coaches this side of Nagasaki! What a group of legends!

Groves Update
I know you ‘re all dying to find out what the week of abuse caused, well…he read every word and is coming back to the gym. Or so he says. Gradually at first, because he’s scared, but apparently planning to begin his quest to elite levels of Daddy fitness in August! Rally, send him hoards of shit on Facebook, IG and any other forms of communication. I think his number is on the toilet door at the Travellers Rest!

CrossFit Cardiff WoD

For time:
1000m row 
15 Bar Muscle Ups
2000m Bike (1.2miles)
15 Ring Muscle Ups

This is going to be uncomfortable, but that’s ok, the best way is to get used to it. Times up please…

WoD - Friday 5th July, 2019

Maybe a Saturday team WoD. You know, more time on your hands as you don’t have work, you can take a morning off the renovations and throw down in the sunshine with your buddies, just like the good old days. They will take the piss out of you for a spell, you’ll die during the workout…they will take the piss out of you even more. Then, the same friends will thrust a free beer into your hands, and another, forcing you to not only take the rest of the day off from house shit, but abandon your car outside the gym, turn your Bat Phone off and get sunburnt and shitface drunk in a local beer garden. In turn and due to a raging hang over, forcing you to take the next day off too!

Basically, it’s a win win situation.

CrossFit Cardiff Partner WoD

16 Rounds for time:
8 Front squats (70/50kg)
10m Hand Stand Walk
8 Handstand Push Up
8 Chest To Bar Pull Up

These are you go, I go rounds. and no, you do NOT need chalk for Front Squats!! Times to the whiteboard and descend on Groves’s house please…

Groves in full holiday mode

WoD - Thursday 4th July, 2019

We’ve got a bite team (a disgruntled one at that), and not just one but two! It only took two days! He’s on it, reading every word I know it! Put down the paint brush Groves and get your arse down to the box before it gets worse! Each additional day away increases the pain just that little bit more.

Maybe you are wondering why I have made a sudden assault on Groves? Apart from his Nano’s taking up vital room in my cupboard, it’s really on account of the wonderful face that he is able to produce while on the assault bike. And, I don’t want to deprive the rest of you of the same joy.
Plus I actually miss comments like…”yeah Davs, I’m not actually going to do all of those reps today!”

CrossFit Cardiff WoD

4 Rounds of, complete as many rounds and reps as possible within 3 minutes of:
10 Deadlifts (100/70kg)
10 Bar hop Burpees
30 Double Unders
1 min rest - max rep ab mat sit up

Yep, you ready it right. Instead of actually resting for a minute, just do ab mat sit ups instead! A far better idea! 👍🏼

Please write total rounds of the AMRAP and completed ab mat sit ups to the whiteboard…

WoD - Wednesday 3rd July, 2019

Now I know he’s reading it. We have only just begun but persistence is the trick. We need to set up an IG page…#findgroves and hound him until he cracks!
Never take no for an answer, all the bollocks about house renovation is merely an excuse! He’s afraid. Knowing that he has left it way too long to climb onto an assault bike, but now with the knowledge that we have more, more painful death machines he’d rather the plague than coming back to a warm welcome home.

Come on Groves, just come back in, how bad could it possibly be?!

CrossFit Cardiff WoD

For Time:
1 Mile Bike
50 Wall Balls (20/14lbs)
1 Mile Row
50 Wall Balls (20/14lbs)
1 Mile Run 
50 Wall Balls (20/14lbs)

Please write your times to the whiteboard and text Groves immediately, tell him what he is missing…

WoD - Tuesday 2nd July, 2019

How much fun was that WoD?? Not knowing if you will fly through the high rings at any moment due to a lack of feeling in those guns, legit!

We must rally. Bind together like chalk after Ash has had his sweaty mitts in there, preparing for sprints on the concept 2 bike erg (of course you need chalk)! Over the last few months there has been something missing, a void of banter, making that gym quiet and cold, barren! Of course I am referring to Groves!
Mark Groves to be precise.

Take turns, daily, to hound him. Saturate his inbox, facebook wall, slide into his IG DMs and get that man back! Grove, these nanos aren’t going to train themselves!

CrossFit Cardiff WoD

Every minute, on the minute, for 10 minute

3 Touch and Go Power Snatch

The goal for these sets is to increase loading throughout. Get those small increments up on the whiteboard please…

WoD - Monday 1st July 2019

Pinch, punch, first of the month bitches!

Please could you do me a favour this week…when you see Christie could you offer her a warm embrace. Hold her, not too tight, but with a loving squeeze. She will be feeling delicate, having spent the majority of last week not just supping entire flagons of cider, but funnelling them down her neck!
Not just this, but she also had a 20kg Morrisons carrier bag of jammy dodgers to get through. There is a slight possibility that she spent as long in the biscuit aisle as it would’ve taken her to actually consume them!

We all know though, getting the right biscuit is critical! You do not want to rock up with a packet of Rich Tea!

Start the week with a bang, two complex movements that will get your butt and boulders pumping…

CrossFit Cardiff WoD

30 - 24 - 18 - 12 - 6
10 - 8 - 6 - 4 -2
Dumbbell Hang Clean & Jerk (50/35lbs)
Ring Muscle Ups

WoD - Friday 28th June, 2019

Come on summer! We’ve been working our nuts off this week to look beach ready! Show us the sunshine. More importantly than the beach, is Glastonbury. Apparently, 75% of the gym’s membership base is attending this years festival, and the coaching team don’t only appreciate the break, but sincerely hope that you all don’t get pissed on too much!

Be aware, in order to actually get any cider, you will need to get up exceptionally early in order to beat Conroy. He loves a good flagon…

CrossFit Cardiff WoD

In teams of 3 and For max reps in 20 minutes:
20 - 15 - 10 - 5 - As Many Reps as possible
1000m - 750m - 500m - 250
Hang Power Cleans
(Male Loading: 60, 70, 80, 90 and 100kg - Female loading: 40, 45, 50, 55 and 60kg)
Row

A cheeky pull and kind of a pull. Scores to the whiteboard please, and enjoy your weekend.