WoD - Friday 23rd August, 2019

Today is a sad day, marking the last week that The Famous G-Man will be with us! Like a true stud, he came on in, full of beans, in some questionable shorts, and kicked butt in the final WoD.
And with a little friendly encouragement from me, ran in the door at 5:49 for the mile run! What was more impressive though is that Melski followed him in, a time of 5:51, I think a 12min PB…must have been those shorts!

*IMPORTANT NOTICE*

Bank Holiday Monday Opening Hours
10:00 - 11:00: Open Gym
11:00 - 12:00: WoD
12:00 - 13:00: Coffee and Cake

CrossFit Cardiff WoD
Within 5 mins, complete as many rounds and reps as possible of:
1 - 2 - 3 - 4 - 5 etc ...
Toes to bar
Deficit handstand push ups

Rest 5 mins

Within 5 mins, complete as many rounds and reps as possible of:
1 - 2 - 3 - 4 - 5 etc ...
Assault Bike Calories
Pull ups

Get those buddies in for one final time this week and chuck your scores to the board please…

WoD - Thursday 22nd August, 2019

Every time Ash programs I get the impression that rather than attempt to develop your fitness, he’s just focused on trying to make you lot look good on the beach. A human sculptor if you like, just not a weird one! Well…ish!
He obviously has your best intentions at heart, but is just utterly unconcerned with your bank balance due to providing the requirement for you to be forced to buy yet another pair of jeans.

Anyway, hopefully you lot are all reading this with intact hands!

CrossFit Cardiff WoD

Back rack walking lunges
10 - 10 - 10 - 10 - 10

That is a lot of arse DOMs right there! Grab a marker and get those times on the board please!

WoD - Wednesday 21st August, 2019

Wheelbarrow carries…is there a better way to test whether or not your buddy is actually your buddy?! I guess you could pretend that that shoe just fell off, honest! The Rogue and experienced CrossFitter just cracked the workout with his shoelaces untied, slipped right off and…face plant!
The rest of you, who actually like the person who’s clinched (to prevent unwanted and pungent smells making the movement even harder) butt cheeks are swaying around in front of you hold on…for dear life, to stop them finding out just what the floor tastes like!
True buddies!

Run fast, hold on and…listen to the coaches!

CrossFit Cardiff WoD

For time:
Run 1 mile
4 Legless Rope Climb 
Run 800m
3 Legless Rope Climb
Run 400m
2 Legless Rope Climb
Run 200m
1 Legless Rope Climb

Please ensure that you control your decent so that you have skin left on your hands, making writing your times up on the whiteboard possible!

WoD - Tuesday 20th August, 2019

That blew the weekend cobwebs out right? Nothing like a good lung burning workout to get you going on a Monday hey?! Hitting the ground running and getting your week off to a good start, it’s nearly Friday again!

Continue with a gymnastics focus. These rounds are designed to be fast, specifically the HSW, a quick 5m shuffle, fast turn around and back again. Similar with the buddy carries. Just don’t drop the poor buggers! Remember they are your best buds, brought along to CrossFit Cardiff for a fun week, rather than finding out what the floor tastes like!

CrossFit Cardiff Partner WoD
Within 20 minutes, complete as many rounds and reps as possible of:
10m Buddy Carry
10m Handstand Walk (Wheelbarrow Carry as per scaling instruction and workout stimulus)
12 Kettlebell Deadlift (32/24kg)
These are you go, I go rounds.

WoD - Monday 19th August, 2019

Happy Monday lovelies. I hope you have had a kick assed weekend, getting after some seriously fun buddy style fitness before messing it all up with copious amounts of the good stuff! For those of you who don’t have a two day hang over or maybe those that do, we have a little thrashing that will kick your week of to a seriously “fun” start!

Remember, if you see a “buddy” wandering around looking lost…give them a sweaty hug!!

Everyone with a hang over loves an interval…

CrossFit Cardiff WoD

5 rounds for max reps:
Within 2 minutes - 
50 Double Unders
9 Burpee Box Jump Overs (24/20”)
Max Calorie Row

Rest 4 Minutes between rounds

WoD - Friday 16th August, 2019

Now that the new lights are up I need you all to NOT look at them! not directly anyway. Otherwise you will get a wall ball to the face. Those puppies are bright, and as G-man found out in the morning class, you can’t hide away from shit reps in the dark anymore! Unlucky G.

For those of you who don’t know G, shame on you! He is however, a dawn patrol kind of guy, apart from Sunday’s! Next week is his last! He has had enough of the abnormality of Cardiff and needs to return to more northern parts where, he does have folk look at him funny if his head is shaped like a cone, he does devilish things to sheep and for some reason disables the shower curtains!

Buddy, it has truly been a pleasure. Since the day you were “accidentally” locked in the gym until now, you are a complete stud, a pleasure to coach and truly “get it”. From your efforts throughout any normal class to the commitment you demonstrated during hero month last year, thank you! You really will be missed…don’t be a stranger please!

CrossFit Cardiff WoD

6 Rounds For Time:
10 Single Arm Kettlebell Deadlift (R)
10 Burpees
10 Single Arm Kettlebell Deadlift (L)
20 Air Squats 
100m Front Rack Carry (1 Kettlebell)

RX Kettlebell Loading (32/24kg)

Please get those final times this week, for this slightly unusual and certainly challenging workout, up to the whiteboard…

WoD - Thursday 15th August, 2019

A little moist?? That was the term of the day yesterday, and it would’ve been used once more, had Melski not still be out running the mile! When she gets back, in a new personal best time of 23:59.59 then she will more than likely utter, in her thick cockney/Cardiffian accent…”F@@K I’m moist!! Why do we have to bother with this Cardio S**T!!”
She, out of the rest of you legends was probably the least impressed by the whole ordeal. Direct feedback straight to Alex Conroy please!

Lets hope for better…

CrossFit Cardiff WoD

Within 5 minutes, complete as many rounds and reps as possible of:
Row 15/12 Calories
10 Double Dumbbell Push Press (50/35lbs)
30 Double Unders

Rest 10 minutes 

Within 7 minutes, complete as many rounds and reps as possible of:
Row 15/12 Calories
10 Double Dumbbell Push Press (50/35lbs)
30 Double Unders

Begin the second AMRAP from where you finished the first

One total score to go to the whiteboard please lovelies…

It’s in case you get chased by a bear Melski!

WoD - Wednesday 14th August, 2019

Rumour has it that the members of CrossFit Cardiff are now far more comfortable with wandering the streets on their hands rather than their feet! Aside from your keys constantly falling out of your pockets the only real drama is that it’s difficult to carry a pint of punk with your foot, and there’s no way you can order a big round!

And now that you are all seriously efficient at muscle ups, you are going to look like bronzed superstars when getting out of your infinity pool.

Now, prey that the weatherman is full of shit!

CrossFit Cardiff WoD

For total time and load:

Bike 2 miles 

- into -

Within 15 minutes establish a 3RM front squat

- into -

Run 1 mile 

Get those times and loads up on the whiteboard and importantly, in your logbooks/phones whatevs…

WoD - Tuesday 13th August, 2019

Tuesday and nearly a week after that hell on earth workout that Hannah programmed: Ass bike, thrusters and muscle ups. Two days shy of a week and I can just about, just about walk without having to lock my knee out prior to my foot touching the ground.
12 years i’ve been doing CrossFit, and other than one period off when I was on a residential course and could only really kettlebell swing, sprint and do muscles ups on the rings I’d strung up in a tree, i’ve been consistently training. Still I get crippling DOMs. I looked like a total bellend all weekend! Well, even more than normal!

CrossFit Cardiff WoD

Prior to today’s workout we will dedicate 15mins to improving the transition phase of the movement via a drill utilised by Pamela Gagnon. Check it out for reference…
https://www.instagram.com/p/B00-BAqAd55/?igshid=10dlt685evkc1

For Time:
15 - 12 - 9 - 6 - 3
Hang power clean (60/40kg)
Ring Muscle Up

Please get those times up to the whiteboard following the workout…

#bestbuds

WoD - Monday 12th August, 2019

I hope you guys have all had enjoyable weekends, albeit slightly soggy!

Next Saturday, as per event posted on the members page, we have a Bring a Buddy event. It’s pretty simple:

• Select and drag a buddy to the gym

• Partner with said buddy and perform the workouts created by the mind of the master

• Win some cool prizes

• Drink beer and get loose

Saturday will be the first day of a brand, spanking new…bring a buddy week. Running therefore from August 17th - 24th you are welcome to bring a friend or more to the gym with you, free of charge.
All that is needed is to email Davs on dafydd@crossfitcardiff.com, and remind them that not every class ends in beer drinking shenanigans!

Get them involved in something very cool, don’t keep it all for yourselves!

CrossFit Cardiff WoD

Today we dedicate some time to becoming gymnastic ninjas…

For 15 minutes
Pistol progressions/skill work

15 minutes
Handstand Walk progressions

Complete as many rounds and reps as possible within 10 minutes of:
10 Pistols 
10m Handstand Walk
10 Ab Mat Sit Ups 

Shake off those hamstrings and get your times up to the whiteboard please…

WoD - Friday 9th August, 2019

It’s that Friday feeling, likely to be a rainy day as our wonderful weather is taking a break, ready to be shit hot again throughout the September Indian summer that we are going to have!

Anyway, enough bollocks about the weather, you lot have a job to do for me please. Your near and dear, Ashwell, turned the fruitful age of 24 last week! 24, holy shit! One year away from cheap car insurance and access to some of the world’s finest evening entertainment.
Now, as I am such a prick of a boss, he was forced to work on Thursday (the day after his big day) and so Ash unfortunately could not fully enjoy his celebrations. Not nearly to the extent that I want you to lead him to on Saturday night.
Get him out, and get him so smashed that his antics of attempting to climb into his own shoes get him an evil star from the Ms. It is his birthday after all!

CrossFit Cardiff WoD

For time:
400m Run
21 - 15 - 9
Deadlift (120/80kg)
Box Jumps (24/20”)
400m Run

Please put your butt cheek burning times up on the whiteboard before dragging the ginger ninja to the pub for Saturday’s pre-drinks.

WoD - Thursday 8th August, 2019

The good thing about partner workouts is that you get to hide in the relative safety of each others suffering, better but sometimes worse in a team, more rest ultimately equals more pain. A way of programming programmed rest without actually calling it so.

Those are the special ones after all, the interval style, vomit inducing moderately loaded barbells that make you wonder the meaning of life. Maybe ones with some cheeky assault bike calories to start? Yep, they are for sure the worst…😬

CrossFit Cardiff WoD

4 Rounds for each time:
20/15 Calorie Assault Bike 
15 Thrusters (60/40kg)
5 Ring Muscle Ups 
Rest 3 mins

WoD - Wednesday 7th August, 2019

No surprises tonight sorry team. Just heavy arsed barbells causing lots and lots of fun! Taking you into partner workout hump day with a bang and a smile on your face.
There won’t be any surprises tomorrow either, not unless you want there to be that is. As you are all now aware that surprise fitness is the very best kind! Who knows, it may rear its pretty head again sometime. Never trust a CrossFit Trainer…they lie to get you to do painful stuff!

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible within 15 minutes of:
30 Double Unders
20 Dumbbell Hang Snatch (50/35lbs)
10 Pull Ups

These are you go, I go rounds. Rest and recover while your partner tears arse! Total rounds completed to the board if you can still hold on to the mark please…

WoD - Tuesday 6th August, 2019

Well wasn’t that fun! Not the first part as guess what…sprints really, really hurt! But also not the second, as, with no warning or knowledge then no one can sandbag! Sorry not sorry, but you actually have another sadist to blame!

Tomorrow we have something far more fun for you. Kind of. A heavy assed piece, but, it is all the lifts and therefore is gassy and can be as frustrating as whipping the bad of your head on double unders.

CrossFit Cardiff WoD

Within 30 minutes and for max weight complete one bear complex:
1 Power Clean
1 Front Squat
1 Jerk
1 Back Squat
1 Jerk (from behind the neck)

Although not advised when at maximal loading, a squat clean thruster into a thruster from behind the neck is allowed. Have fun and get those loads on the board please…

WoD - Monday 5th August, 2019

Diversion and confusion are powerful tools, testing commitment and mindset. It was a classic “trick” used by the military…following a brutal load carry, often over distances averaging 15 miles while carrying close to 60kg, completely exhausted and wet through. A 4 tonne truck would come into view, just ahead in a lay-by, and like a beacon of morale lads would speed up; knowing that this vehicle was the gate way to dry clothes, warm fluffy beds (maybe not) and hot food.
But, on approaching the driver starts up his engine and buggers off! Reactions are closely monitored, some are utterly stoic, nod and say…”no problem.” While some grown men throw legitimate tantrums. Like children, they sit down on the floor and give up. Potentially “good lads”, extremely fit and amazing soldiers. It’s not enough.
As the All Blacks say…”good people make good All Blacks.”

There is a point behind all this…

CrossFit Cardiff WoD

For Time: 
500m Row
30 Bar Hop Burpees

Please put times up to the whiteboard…

WoD - Friday 2nd August, 2019

Thank F**K it’s Friday and the is NO more destruction of the shoulder joint!

Still, there is a slight possibility that I might be Suller in this workout, if of course half way around his second round run a large group of Valley Commandos screech their 17 seater mini-bus to a halt just as he is making the turn, rugby tackle him to the ground, sit on his face momentarily in an act of disorientation before dragging him back to the awaiting Aberdare bound pleasure bus. And, upon reaching his sordid destination (as well as en route) performs classic “valleys treats” which can only resemble sexual assault, dumping him back in the same location, energy sapped and far less of a man, but with his right nano lace untied.
Then, and only then, might I stand a chance of beating the whippet.

CrossFit Cardiff WoD

3 Rounds for time of: 
30/25 Calorie Row
800m run

Get your times on the board please team, and remember THE GYM IS CLOSED FOR AN L1 this weekend…

WoD - Thursday 1st August, 2019

Pinch, punch…the best month of the year hey! Except of course if you wake up with DOMs so bad you need to kip out of bed! Suller has taken the notch up a rank or two this week hey, and it’s not over yet! Luckily you haven’t got to use your shoulders again until…whatever time class you are doing today…😳

Maybe he is fighting hard to combat the infamous DadBod. By punishing everyone with beach ready workouts and causing Al Conroy to be forced to “take a knee” for around 30 minutes before feeling able enough to drive a car! Great workout!

Look out…

CrossFit Cardiff Partner WoD

Double JT
42 - 30 - 18
Handstand push ups
Ring dips
Press ups

Split the work how you see fit, take post WoD selfies of massive shoulders and get those times up to the whiteboard please…

WoD - Wednesday 31st July, 2019

Another month comes to a close and we are one away from the dreaded ‘embers! However, the good news is that we only have four of those bad boys before the 2019 CrossFit Cardiff Xmas Party is upon us, truly an evening to get excited about!

NOTICE

There will be no open gym or regular classes at the gym this weekend due to hosting a CrossFit Level 1 seminar. Giving back to the community and allowing 40 new bad asses to begin their journey and hopefully open a shit ton more CrossFit affiliates…another is one more of us and one less of them!

Yoga

Yoga will be on from 5:30 - 6:30 (17:30 - 18:30) with Liv. Allowing you guy to bend all of your weekly stresses away. DO IT!!!

CrossFit Cardiff WoD

Front Rack Walking lunge
8 - 8 - 8 - 8 - 8

Get some heavy plates on those bars, and bring out the glutes. Scores to the board on completion please…

WoD - Tuesday 30th July, 2019

Bugger off rain! I want to go outside on my day off and even out this t-shirt and ankle sock sun tan! Also, having my dogs balls in my face while writing reports is undesired and would be something else that a bit of sunshine would fix!

It’s not winter yet you scumbag weatherman, lets go!

Fingers crossed the weather gods heard me. Luckily you’re workout is in the comfort of inside the gym if they didn’t.

Ps. Not another ramble, but Conroy did his CrossFit L2 Trainer course this weekend, and hopefully anyway now will get the results. All I know is that he had a great reminder of just how much he loves a PVC pipe!

CrossFit Cardiff WoD

5 Rounds for max reps of:
1 Minute Max Effort Burpees
1 Minute Max Effort Air Squats 
1 Minute Max Effort Pull Ups 
3 minutes rest

Your score is total reps each round. Please get them up on that board before you leave!

WoD - Monday 29th July, 2019

Unreal how this has come around so quickly, and I will guarantee that it feels far faster for two certain legends, but…we officially celebrate a very cool, young man’s 1st birthday. Finely Suller.
We only have to do this workout 14 more times before he can join the Marines and be brought home to meet his chicks dad! 😳😬😉 Maybe his mum and dad wouldn’t be so keen!

Penblwydd Hapus young man. I wonder how many more times we will have to do this workout before the man himself is doing it with us.

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

He’s definitely going to have abs like slabs, is the lad! Please post times to the whiteboard…