WoD - Monday 19th April, 2021

Right then team, the count down is on…we will be re-opening soon!

The 3rd of May is the date now set by the Welsh government. A bank holiday where we will facilitate training in the capacity that we are able to as dictated by the latest COVID vacancies.

Essentially it will run like so:
1. Come into the box as a typical class and move straight to your boxes, containing the equipment required for the day.
2. Listen to a brief given about the warm up and workout specifics.
3. Be afforded ample time to warm up.
4. At a pre-designated time, the timer will start for your workout.
5. Time to cool down/clean up the equipment will be afforded.
6. Exit the gym, via a one way system, allowing for the next athletes to enter.

This structure will be in place, all bookings to be made through team up, until the guidelines allow for us to host actual classes. Where, regular coaching will resume.

Lockdown has been utterly savage and with any luck, will genuinely be a thing of the past before we know it. I really did not expect to be writing anything like this well over a year after stating that we would have to close the place. This period has been extremely challenging but I know, it will have made us a stronger community.

Thank you all for all the support you have given me, the gym and most importantly, each other! It has truly been a pleasure to watch!
Count down the days!

CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
Double unders
Sit ups

Straight into ...

50 - 40 - 30 - 20 - 10
Double unders
Jumping lunges 

WoD - Friday 16th April, 2021

Happy Friday legends! One more closer to the gym re-openning. It won’t be long before you guys are back in your boxes and with any luck, all this lockdown bollocks will be a distant memory.

If you guys have some wobbly legs, hang the hell on for one more day and give yourself some time off over a hopefully sunny weekend!

Big love.

CrossFit Cardiff WoD
Within 20 minutes, complete as many rounds and reps as possible of:
10 Sit ups
8 Push press
10 Box jumps (24/20”)

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Barbell: 50/35kg
Dumbbell: 2x50/35lbs
Kettlebell: 2x214/16kg
Rucksack: 24/20”

If you don’t have a box to jump on, try the stairs. If you deem it to be too risky to jump on the stairs, step up instead. Totally cool.

WoD - Thursday 15th April, 2021

Do you remember your first WoD? How messed up you were because it really F’ing hurt, you had to focus a bunch on lots of new movements and environments and so your brain wash also mush?!
Well that’s what the lad WatsonFish is feeling like today after his first plod yesterday.

Out on the streets, nothing spotting the lanky little shit bag now! The only thing left to do is to expose him to barbells! 😉

Cheeky interval sprints for you tomorrow. Enjoy!

CrossFit Cardiff WoD
5 rounds, each for time:
25 Double unders
100m sprint (50m out, 50m back)
25 Double unders

Rest 3mins between rounds

Go hard enough on the runs to want to vomit. No holding back!

WoD - Wednesday 14th April, 2021

Wednesday means only one thing…trying to write the blog for the 179 CrossFit drop in a completely mental 12 week old puppy hounding you, attempting to get involved, to have his say. You can’t blame the little man, he’s got a lot to get out there.

Anyway, enough of that and he’s passed the F out anyhow. Hero to zero in one sentence.

HUMP DAY…and it’s going to be a painful one…

CrossFit Cardiff WoD
50 - 40 - 30 - 20 - 10
Thrusters (20/15kg)
Dumbell snatch (50/35lbs)

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Barbell: empty
Wall Ball: if you can (20/14lbs)
Dumbbell: 50/35lbs
Kettlebell: 24/16kg

WoD - Tuesday 13t April, 2021

Tuesday…here’s to hoping that your legs aren’t utterly fried from yesterday, although I don’t really know how they wouldn’t be. It’s all goodness, nothing to worry about.

Get moving and get back into it. As soon as you do you will be more than fine…

CrossFit Cardiff WoD
Each distance for time:
Run 200m
Rest 2mins
Run 400m
Rest 4mins
Run 800m
Rest 6mins
Run 1 mile

WoD - Monday 12th April, 2021

The weekend was a roaring success. A massive turn out from happy and positive Welsh gym owners, over 200 of them, who just wanted to get their voices heard and state the facts:
1. We do not pose a significant risk of C-19 infection.
2. We actively promote health, directly improving immunity and therefore a better outcome should a gym goer contract the virus.
3. We considerably aid in the development of a healthy mind.

The judicial review challenge has been received and accepted. We are currently seeking further advice for our next steps.

If McDonalds never has to close, neither should we.

Welcome to a new week of savagery, starting with one hell of a bang…

CrossFit Cardiff WoD
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Dumbbell lunges (2 x 50lbs)
DB Facing Burpees

This workout will not be fun, it will in fact suck b****. But, the goal is to get through it. Just keep yourself moving and actually enjoy the burpees.

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Dumbbells: 2x50/35bs
Kettlebell: 24/16kg
Barbell: 40/30kg
Rucksack: 20/15kg

WoD - Friday 9th April, 2021

A late post due to a busy day, capped by taking a mental puppy to get his final jabs. Watching the vet carrying him in while he attempted to simultaneously eat the pen in her hair and mask on her face as well as climb into her scrubs left me with significant hope for pure and utter carnage for our first walk next week!
Can’t wait!

CrossFit Cardiff WoD
For time:
100 Double unders
75 Burpees
50 Deadlifts
25 Power cleans

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Basically, put everything that you have on the barbell, KB, DB, whatever you have! If possible make it heavy enough to have to perform the cleans in singles.
If you don’t have a weight that would challenge you like that…just go really fast!

WoD - Thursday 8th April, 2021

The weekend is fast approaching, stick with it for a few more days and you will be able to line the streets with a huge amount of positivity fighting for a very cool cause.

Welsh Health Matters.

CrossFit Cardiff WoD
5 rounds for time:
30 Reverse lunges (walking if able to)
10 HSPU

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Whichever load chosen, should be one that will allow for unbroken sets.

WoD - Wednesday 7th April, 2021

It’s that time again…the hump day 179 CrossFit take over! Get your arses to a spot at 6pm and login to the best zoom party of the week! Fitness and banter!
You are going to love the workout (ish) too! You wanted long hey…

CrossFit Cardiff WoD
3 Rounds for time of:
Run 800m
30 Pull ups (bent over row)
40 Press ups
50 Air squats

Just bodyweight and some running, how could that possibly hurt!

WoD - 6th April, 2021

Whoever is reading this certainly cares about their health, you wouldn’t have googled this or set your reminder that “the blog is out!” otherwise! 😉

And so, I am asking you to get the word out to those who are on the fence. If there is anything that the last 12 months have taught us is that we need to give a shit about our health. What we eat, our daily activities have never been so important. It is vital that we pave the way for our families in a positive way.

Stand up and have a say. In a world gripped by a health crisis, to make it illegal to use gyms but actually subsidise fast food is surely complete madness! It is actually criminal. Especially when there is absolutely zero evidence to prove that these wonderful facilities are dangerous.
Try explaining the above statement to the bloke who you run into that has been living by a waterfall for the last 12 months with no iPhone, what do you think they would say?!
The world has surely gone mad.

If you care about your health, and that of your families then go and join some likeminded folk on Saturday and tell the rest of Wales.

CrossFit Cardiff WoD
Each minute, on the minute, for 20 total minutes:
Odd - Run 200m
Even - 15 sit ups

Just you and no load…make those 200’s FAST!

WoD - Bank Holiday Monday 5th April, 2021

Here’s to hoping that you lot had a bad assed bank holiday weekend, and that you are attending our Bank holiday (TIMINGS BELOW) with an absolute corker of a hang over! DO IT!

ZOOM CLASS TOMORROW AT 10:00 - 11:00

Lastly, before you he’d back off to drink even more beer…have a cheeky look at this cool arsed website for me please…

CLICK HERE

It will tell you all you need to know about a cool event that you should certainly get behind, set to go ahead on the 10th of this month, Saturday.

CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Thrusters
Bar facing burpees

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Empty barbell
Dumbbell: 20/15kg
Kettlebell: 24/16kg
Rucksack: 20/15kg

That will sort you right out!

WoD - Friday 2nd April, 2021

Well they have been on the shelves since February, maybe January, and so if there are any left…go and eat yourself sick with Easter Eggs. Obviously for only the once a year that you do, give yourself the chilled and relaxed period to do so.
Maybe just smash the crap out of yourselves before you do so!

Enjoy your bank holiday weekend chaps!

CrossFit Cardiff WoD
Each round for time, for 5 rounds:
25 Sit ups
20 Double dumbbell front rack walking lunge
15 Double dumbbell thruster
Rest 1 minute between rounds

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Dumbbells: 50/35lbs (x2)
Kettlebells: 24/16kg (x2)
Rucksack: 20/15kg (x1)

WoD - Thursday 1st April, 2021

So, any April fools banter will be highly appreciated thank you please. I will be standing by and waiting for the goods!

Hump day is out of the way and we are a downward spiral to the 4 day, bank holiday, hopefully sunny AF weekend! 
Very very exciting! 
My guess is there will be at least 785,325,126 burnt sausages being covered in ketchup this Saturday evening!

Thanks to 179 CrossFit for another humdinger of a virtual sesh (it’s not actually happened yet, in an hour), see you good f**kers next week!

CrossFit Cardiff WoD
Each distance for time:
Run 1 mile
Rest 6 minutes
Run 800m
Rest 4 minutes
Run 400m

Go full on Gump and get it done in the sun!

WoD - Wednesday 31st March, 2021

It’s that time of the week…drop in, hump day Wednesday! And more importantly, my turn to lead and therefore smash 179 CrossFit with a tasty little number. The zoom link is therefore the same as every evening class.

My quads and shoulders from the Chief were lit up for days! Cracking “fun” but left a mark. And, luckily for you beauties, gave me a cool workout idea for when you return. Let’s just make sure that we steer clear of rhabdo please!

CrossFit Cardiff WoD
5 Rounds for time of:
5 Shoulder to overhead
25 Air squat

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Barbell: 70/50kg
Dumbbell: 2x50/35lbs
Kettlebell: 2x24/16kg
Rucksack: 30/20kg

WoD - Tuesday 30th March, 2021

BLUE SKIES!!! Let’s hope they stick about for a long arsed time! And, most of you lot have cars that are now displaying the correct time! It only took 6 months to change it and it was EASY!

On Wednesday we crack on with our weekly virtual drop in with the legends from 179 CrossFit, and I have a spicy workout ready for you. Just make sure you rest them legs prior!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
8 Power cleans
40 Double unders
8 Bar over burpees

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Barbell: 60/40kg
Dumbbell/s: 50/35lbs
Kettlebell/s: 24/16kg
Rucksack: 20/15kg

WoD - Monday 29th March, 2021

That’s it! Day light saving is done, the summer is firmly en route. And although you should never trust the weatherman, this week set to be a stonker! 21 degrees on Tuesday, you’ll think you’re on the Cos De Del Sol (or however the F you spell it).
Perfect for smashing yourself in the back garden!

Sergeant Steven William Darbyshire from 40 Commando Royal Marines, serving as part of Combined Force Sangin, was killed in Afghanistan on Wednesday 23 June 2010.

Sergeant Darbyshire was killed by small arms fire during a firefight with insurgent forces whilst on a security patrol in the Sangin district of Helmand province.

Sergeant Steven William ‘Darbs’ Darbyshire was 35 years old. He was born in Wigan, and it was there that he lived with his partner Kate and their two young sons Ryan and Callum.

He was a great fan of sports, particularly football and golf, but especially rugby; earlier in his career he represented the Corps as a rugby league player.

Joining the Royal Marines in 1996 and was drafted to 40 Commando on completion of his training. This first draft saw him serve on an operational tour in Northern Ireland before choosing to specialise in the Heavy Weapons (Air Defence) branch.

Serving with the Air Defence Troop he deployed to Iraq in 2002 on Operation TELIC. He was selected for promotion, passing his Junior Command Course in 2003, and subsequently promoted to Corporal.

In 2007 he deployed to Afghanistan with 45 Commando on Operation HERRICK 5. As an experienced Corporal, a Senior Command Course quickly followed his tour of Afghanistan and he was promoted to Sergeant in 2008.

Rejoining 40 Commando in September 2009 he was initially employed as the Provost Sergeant, before becoming a Rifle Troop Sergeant within Alpha Company. Completing Mission Specific Training for a further operational tour to Afghanistan, he deployed in April 2010 to Sangin with Alpha Company, where he was based at Patrol Base Almas.

Alpha Company has been conducting daily reassurance and security patrols with Afghan National Security Forces to protect the local Afghans around Patrol Base Almas in the Sangin district of Helmand province.

They have improved the lives of hundreds of ordinary Afghans by providing a security bubble which has increased their freedom of movement, led to wider governance in the area and has encouraged economic development

During a joint patrol with the Afghan National Army, on the morning of 23 June, Alpha Company was conducting a reassurance patrol for the local nationals in Sangin. At approximately 07:34hrs local time, as the patrol was returning to Base Almas, they came under small arms fire attack from insurgent forces. Sergeant Darbyshire was struck during the firefight and was fatally wounded in the incident.

Steven Darbyshire leaves behind his partner Kate and their two young sons Ryan and Callum.

May he rest in peace, fall out Royal.

CrossFit Cardiff WoD
‘Steven Darbyshire’
For Time:
73 Power Snatch (35/25kg)
400m Run

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Barbell: 35/25kg
Dumbbell: 50/25lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg

WoD - Friday 26th March, 2021

Happy Friday team! Welcome to another week done! And, it’s the last week of the open. Let’s pray that Castro is in a good mood!

Good luck with whatever comes out of the hat, what are the chances it is some form of vile Fran variant…HIGH!

CrossFit Cardiff WoD
5 rounds for time:
20 Back squats
20 Bent over rows*
3 Wall walks

*10 on each arm if using a dumbbell

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Barbell: 40/30kg
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg

WoD - Thursday 25th March, 2021

Irrelevant of whether it’s on zoom or in a class setting, on your own or with your mother…The Chief always hurts like living hell! And the reason why, there is no need to slow down.
Always, ALWAYS be aware of any workout with programmed rest!

Anyway, thanks for that 179 CrossFit. Back to the norm…

CrossFit Cardiff WoD
For time:
100 Alternating devil press*

*EMOM perform 20 double unders

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Dumbell: 50/35lbs
Kettlebell: 24/16kg

WoD - Wednesday 24th March, 2021

It’s take over Wednesday. 179 CrossFit will be leading the charge with the daily WoD, at 6pm on zoom. Make sure you guys are there.

I will post the meeting details to the Facebook group again tomorrow morning.

The workout…it’s a stinker!

CrossFit Cardiff WoD
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans
6 Press ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

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Barbell: 60/40kg
Dumbbells: 2x50/35lbs
Kettlebells: 2x24/16kg
Rucksack: 20/15kg

WoD - Tuesday 23rd March, 2021

Well…Happy Rona Lockdown day! Can you actually believe that a year ago on this day the country was plunged into lockdown by Boris! Nuts!
I genuinely thought that we would be good after a few short weeks, mostly because that’s what we were all told, but here we are. One full year on and still amongst it.

Anyway, the positive is that this year has actually flown by and so my hope is that it will feel just as fast as when we are out of it. That’s the dream anyway.

Until then, we just keep on hammering those jumping lunges…

CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
Jumping lunges
Sit ups

All bodyweight and fast, who can go unbroken on the lunges? Get videos and times up to the obvious please!