WoD - Tuesday 28th January, 2020

So, was anyone able to go unbroken? Medball Cleans are worse than wall ball shots, that’s my belief anyhow. Surely when the med ball is flying through the air towards it’s intended target, even if it is only for a second, having no contact with the ball means that it can’t have an effect on you surely. That doesn't happen in a clean. WORSE!

In 13 years of CrossFit I have never seen anyone fail a MBC, maybe today was the day, meaning that you can always do one more. Meaning that you can always do 1 more, 149 times!

CrossFit Cardiff Partner WoD

Within 20 minutes complete as many rounds and reps as possible of: 
100m Kettlebell Farmers Carry (24/20kg)
10 Kettlebell Swings (24/20kg)
10 Box Jumps (20”)
10 Burpees
These are you go, I go rounds.

Sprint and rest, rinse and repeat, scores up…

WoD - Monday 27th January, 2020

Be extremely careful when coming to the gym please all, we have some stalkers in our midst. Cutting about with sweaty palms and lunchboxes full of soggy sandwiches, waiting for the right time to get an awkward selfie, secretly sniffing your hair as they do!
A very bizarre bunch of characters who are essentially good people, but just need some help, a little bit of love and to be told everything is going to be ok.
Support from the normal people amongst you is what is going to get them through these troubled time!

They also need some significant help in taking said selfies…

CrossFit Cardiff WoD

A: 3RM Bench Press*

B: For time:
150 Med Ball Cleans (20/14lbs)

*Perform within 5 sets of increasing weight

WoD - Friday 24th January, 2020

Well it wouldn’t be Suller’s week without a decent exposure to TTB hey?! I love it though. He is apparently “weak” at them and so programs them at every opportunity. Meaning that he gets to target his weaknesses amongst a supportive group of good dudes…and shares the love too. Such a giver!

By the way, your hands don’t hurt from yesterday…it is merely an optical illusion.

CrossFit Cardiff WoD

For time:
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Double unders
Toes to bar

Times, you know what to do. Have a blinder of a weekend!

WoD - Thursday 23rd January, 2020

Just in case you were wondering, yesterday (the power cleans) wasn’t a heavy day, it was merely an annoying load that made you think while at fatigue.
Today (presses and jerks) was a heavy day. A real heavy day! 
Another benchmark tomorrow, my second ever CrossFit workout and a beast! Who’s got Spealler with over 38 rounds? 😳

CrossFit Cardiff WoD

“Cindy”
Within 20 minutes complete as many rounds and reps as possible of:
5 Pull ups
10 Press ups
15 Air Squats 

Make sure you record your scores for this classic benchmark girl. PBs on the whiteboard in RED marker please.

WoD - Wednesday 22nd January, 2020

Did you all enjoy your surprise? Have fun? They are all fun these surprises to you. You are welcome, you lucky bunch! Everyone just loves a burpee!!

No surprise fitness tomorrow, promise.

CrossFit Cardiff WoD

5 - 5 - 5
Strict press 

5 - 5 - 5
Push jerk

The goal is to increase weight across all sets. Start with an aggressive load and make it worse. All loads to the whiteboard please…

WoD - Tuesday 21st January, 2020

It’s competition time team! Pay very close attention:

Reebok CrossFit Cardiff will be posting a picture on Instagram/Facebook tomorrow morning (NOT THIS POST), it will be very obvious. What you have to do to have a chance of winning is actually very easy and laid out in a step by step process below:

1. Get on Instagram or Facebook (not part of the competition but kind of critical if you want to enter).

2. Like/follow the Reebok CrossFit Cardiff accounts.

3. Like and share the posted picture.

4. Either tag or comment on the post, tagging two of your coolest buddies.

5. Wait out to see who wins.

This competition will be running for 7 days. The winner will be picked at random, from either Instagram or Facebook, and the member will receive a new (inbound this week) and very cool item of stash as well as two free spaces for their best buds for February’s Foundations course (beginning February 3rd).

Get amongst it and give two of your Oppo’s the best gift they will have this year.

CrossFit Cardiff WoD

With a 25 minute running clock, complete 5 rounds of each EMOM
1. 5 Power cleans (60/40kg)
2. 4 Power cleans (70/50kg)
3. 3 Power cleans (80/55kg)
4. 2 Power cleans (90/60kg)
5. 1 Power clean (100/70kg)

There is no rest between rounds. Please post loads used to the whiteboard…

WoD - Monday 20th January, 2020

Here is hoping you lot had a kick arsed weekend, with a massive bunch of you lot coming to class on Saturday and getting after some high end gymnastics, attempting to not look like a total muppet while cartwheeling across the gym floor.

I have handed the programming reigns over to Suller, you might be pleased to know. However, this means only one thing…you can except to get better at TTB this week!

Look out on Instagram for an exciting opportunity to get your buddies involved soon, as well as start getting fired up for both our Birthday throwdown as well as the April event. Lots to look forward too! Plus…it’ll be summer soon!

CrossFit Cardiff WoD

3 Rounds, each for time:
Run 800m 
Wait until the clock reaches the next 10:00 minute marker prior to running the next round

There may or may not be some surprise fitness inserted into this workout.

WoD - Friday 17th January, 2020

You have arrived, made it to Friday. You can chill right out, slippered feet up and a ice cold beer in your hand! Safe in the knowledge that you have another week behind you, moving yourself even further away from the Christmas sluggishness and a week closer to the magical summertime!

All you have to do first is sprint on a rower and lift heavy shit above your head…easy! At least you have people to share the pain with!

CrossFit Cardiff Team WoD

In teams of 3:
15 Rounds for time: 
20/15 Calorie row
5 Shoulder to overhead (85/60kg)
These are you go I go rounds.

Get your total time up on the board please team…

WoD - Thursday 16th January, 2020

It’s close team, the end of the week. I can sense some distension between the ranks, sore muscles and repeated battering at the hands of Davs and CrossFit Cardiff are like a gigantic morale hoover, leaving nothing but DOMs in its wake.

You’re fine though! You can power through! The weekend is nearly upon us! And you have the easiest workout of the week coming at you tomorrow, you’re going to love it!

CrossFit Cardiff WoD

4 Rounds, each for time: 
5 Back squats (120/90kg)
15/10 Calorie assault bike 
Run 200m
Rest 6mins between rounds

How hard could it possibly be? Times for each round to the whiteboard please…

WoD - Wednesday 15th January, 2020

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed on February 7, 2013 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

CrossFit Cardiff WoD

‘Randy’ 
For time:
75 Power Snatch (35/25kg)

As well as warming up to hit this workout as it was intended, tomorrow’s classes will be going through some accessory pieces prior.

Record your times to the white board

WoD - Tuesday 14th January, 2020

Fun team? I hope that slight adjustment filled you with joy!

Anyway, it’s bonkers to think that a year ago today (tomorrow - 14th ) I was driving up to the midlands to pick up a drooling, vomiting and shitting furball destined for the long five week sit in at Number 51. Oppo was about to find out what fun Wales had to offer!
A year on and we are down a tennis ball or 50, the odd pillow, a Go Pro camera. He has peed on my motorbike and terrorised the surrounding neighbourhood, licked a set of chops or two and cleaned the fridge out of double cream! What a year! I wouldn’t change one second of it…ish!

CrossFit Cardiff WoD

Within 20minutes complete as many rounds and reps as possible of: 
30 Double Unders
5 Hang clean and jerks (60/40kg)
10 Bar over burpees

Get those rounds and reps up to the white board please legends…

WoD - Monday 13th January 2020

I hope you legends had an amazing weekend, fun filled and full of workouts and yoga, and coffee and meat, friends and family and beer and dogs! Now that sounds like a seriously cool weekend! There’s only a few things missing:
Boyfriends or Girlfriends
Sunshine and…fast motorbikes.

Anyway, your fitness this week is mine and you are welcome!

CrossFit Cardiff WoD

Inspiration for this workout has come from CrossFit 179, an affiliate in Swansea, owned by a good friend and particularly sadistic bastard. I have just adjusted it slightly to be that little bit worse!

For time: 
2 - 4 - 6 - 8 - 10 - 12 - 14 - 16 - 18 - 20
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
Kettlebell Swings (32/24kg)
Wall Balls (20/14lbs)

Times to the board please legends…

WoD - Friday 10th January, 2020

Get yourself in and set for the weekend. Many of you will need a couple of days off follow the first week back from your Xmas hols. Others are utterly sick of these posts as you didn’t get anytime off whatsoever. Maybe next year?!

A workout with low rep ranges on each movement is set to allow you to always continue to move due to little exposure to local muscular fatigue…unless of course those movements are very similar to each other, a term called movement redundancy. Good luck!

CrossFit Cardiff WoD

5 rounds for time:
Run 400m
15 Box jumps overs (24/20”)
15 Hang power cleans (40/30kg)

WoD - Thursday 9th January, 2020

So yesterday was fun right? Anything with assault bike calorie sprints immediately following some heavy squats never fail to hit you right in the feels! Grown, butch and burly men are brought to their knees, begging for mercy and everyone who isn’t is outside attempting to find a quiet corner to be sick into!
Amazing fun! Maybe just for the coaching team!

Don’t worry though team, summer is coming! Definitely NOT a honking storm!

CrossFit Cardiff WoD

For time:
21 Dumbbell snatch (50/35lbs - Right arm)
15 Pull ups
21 Dumbbell snatch (50/35lbs - Right arm)
15 Pull ups
15 Dumbbell snatch (50/35lbs - Left arm)
12 Pull ups
15 Dumbbell snatch (50/35lbs - Left arm)
12 Pull ups
9 Dumbbell snatch (50/35lbs - Right arm)
9 Pull ups
9 Dumbbell snatch (50/35lbs - Left arm)
9 Pull ups

If you are still able to grip hold of a pen, then please get those times up to the whiteboard…

WoD - Wednesday 8th January, 2020

Now that I think I am in a relatively calm state, I want to share something, and someone very cool with you…

Zoë Harcombe. She is, if you haven’t heard of her before, is a nutritional god and, is a friend. Tonight (Wednesday) will be headed to her CrossFit box - Celtic CrossFit - to talk to their members about nutrition. He goal is to deliver a succinct, relevant yet likely in depth lecture about the sensitive subject.
Her information is real, scientific and in recent times, contrarian.

In a day and age where we see the entire menu at the Golden Globes have nothing but vegan options (at least they still had Ricky G hosting) it might seem that the world has gone mad? Maybe they are just ill informed?!

An example, is Veganuary healthy? Click the link and read it from the expert.

You lot are very lucky, Zoë genuinely lectures all over the world, to leading experts in the field. In fact she lectured to the entire CrossFit HQ staff this past September and has done so in presentations at the CrossFit Games. You are lucky because she has agreed to come and talk to you all, at the gym on an evening in the future. Further, she makes on hell of a chocolate moose. And a really…not a lie…healthy one too!

Keep your eyes peeled, you will not want to miss it.

CrossFit Cardiff WoD

Back by popular demand, a mix of lifting heavy and sprinting…
5 - 5 - 5 - 5 - 5*
Front squat
Following each set and with as minimum rest as possible, 15/10 Calories assault bike sprint.

*SAME weight across each set (build up & stay there)

Please get those peachy butt cheek creating loads and lung busting times up on the board…

WoD - Tuesday 7th January, 2020

This post is late, and I am sorry for it but I have had a busy afternoon due to two complete scumbags (I would really like to call them something a little worse , but my mother might be reading) deciding to break into the gym and steal the till. Great start to the year hey!?

Ah well, at least we can sleep easy at night…unless of course you have a bonkers GSP who wants to play at 4am. Or unless you are camping out in the middle of the gym floor waiting for them to come back so that you can break their legs!

CrossFit Cardiff WoD

In teams of 3 ...
Complete as many rounds as possible in 25 minutes of*
25 double unders
10 burpees

*You go, I go rounds, 1 partner must always be carrying a sandbag 100m (rotate through all 3 partners)

Scumbag#1

Scumbags#2

WoD - Monday 6th January, 2020

Guess who’s back…your favourite, resident Ginger Ninja, ASHWELL!!

From tomorrow morning, he will be again, creeping around the gym floor, with his new respect for winter, fresh from a month away and ready to coach the shit out of you all. With a lot of you returning to work tomorrow, this will be a bright (literally with his bald, sun dodging head) spot on the horizon.

What a ledge!

CrossFit Cardiff WoD

6 Rounds for max calories, within 2 minutes:
20 Ab mat/GHD sit ups*
Max cal row

*alternate each round - 3 rounds of each

Scores per round, on the board please team…

WoD - Friday 3rd January, 2020

In reality, the majority of you have been smart hey…you have taken Thursday and Friday off from work this week and possibly set an alarm to get up and train but decided to just throw it across the room instead of hit snooze!
What you really need is a flying alarm, one that shoots a little helicopter off, over the other side of the room and will only shut up if you put the thing back in…that alarm clock nearly broke me, evil little bastard!

Remember
The gym will be closed this weekend for a CrossFit L1 seminar. But…Cath has posted on the members group about heading down to Ninja warrior. That stuff is gnarly but so much fun! I want videos of Matt Parry falling on his arse please!

CrossFit Cardiff WoD

For time:
Run 1 mile 
10 Deadlift (80/60kg)
Run 800m
10 Deadlift (100/80kg)
Run 400m
10 Deadlift (120/100kg)
Run 200m
10 Deadlift (140/120kg)

Get those back breaking times up on the board please…

I got excited thinning that this alarm shoots you when it goes off, the perfect gift for Hannah. However after researching the actual alarm is no where near that much fun…

WoD - Thursday 2nd January, 2020

Now for some of you, tomorrow won’t be so bad. You who have kept up some form of fitness or movement throughout the silly season will swagger into the box, your new nano’s having already been used enough to rid them of the labels stuck to the inserts and blast through the WoD without a care in the world…

…the rest of you will not! Dive in head first and suck it up. The pain will be short lived (ish) and before you know it you will be a CrossFit hero once more!

The normal time table will resume as of tomorrow.

CrossFit Cardiff WoD

For 5 Rounds, within 3 minutes complete as many rounds and reps as possible of:
2 Hang squat clean (50/35kg)
4 Bar hop burpees
8 Pistols
Rest 1 minute between rounds

Get the first scores of the decade up on the white board…

WoD - Tuesday 31st of December, 2019

Last one of the year team! Holy shit that went quickly! Go out to parties, be safe, but get smashed. Bring 2020 home in style!
But, before you do…come and get a muscle up! #2019goals

Blwyddyn Newydd Dda!!

CrossFit Cardiff WoD

“Gymnasty”
6 Rounds for time:
2 Ring muscle ups
4 Ring dips
6 Toes to bar
8 Box over jumps (30/24”)
10m Handstand walk

Shoulders should be looking good for NYE! Final times to the board please team…

Get used to this shit again!