WoD - Monday 15th May, 2021

Welcome to a new and pretty typically British summery week. In order to make up for the shocking weather (although Micheal Fish was typically full of shit), I have programmed you some absolute stinkers.

We start off with a superset heavy day! Just like good old times, giving yourself a grand old pasting with two heavy arsed barbells! Easy!

Ps. I would advise anyone who is considering owning two GSPs to strongly reconsider. It’s a fun-filled life of shit and vomit!

CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12

Deadlift
4 - 4 - 4 - 4

These are straight sets throughout. The lunges should be able to be completed with continuous steps forward, load is dictated by technique. The deadlifts should be touch and go with a very subtle contact to the floor.
Athletes should move to the deadlift barbell and begin their set with as minimum delay as possible. Rest as dictated following the deadlift.

WoD - Friday 14th May, 2021

End of the week fitness, a week of death and destruction at the hands of Nicole “I love the assault bike” Hagen!
Luckily you will be having to deal with my brutality next week, look out!

CrossFit Cardiff WoD
4 rounds each for time:
3 Power cleans
6 Push jerk
9 Front squats 
12 Bar hop burpees
Rest 4 minutes between rounds.

Barbell loaded to 60/40kg yet the barbell work should be unbroken. Adjust as required.

Whatever it is, the way you tell your story online can make all the difference.

WoD - Thursday 13th May, 2021

I am truly sad to say this, but I am handing the reigns for this post over to Ash. It’s not sad due to his banter completely sucking, but because of what he has to say…

Hey guys!
Ash writing at you this evening. I have some news for you. But first ... you have to read on.
I want to share my CrossFit journey with you. In May of 2014 I did my CrossFit Level 1 course. I remember saying to my mum at the time how cool it would be to be able to teach at those seminars. It was also where I first met Davs. Fast forward a few months and I had signed myself up as a CrossFit Cardiff member as I was attending Cardiff Met uni.

I’m sure Davs thought I was being a massive pain in the arse when I kept nagging him to coach 😂. During my 3 year course I had so many great memories of doing the regular classes every day (something I really miss). We had a great training group and I was enjoying the friendships that I had made and the socials that came along with it. Believe it or not, but I actually made it past 10pm at the 2015, 16 & 17 Xmas parties.
Once I finished uni however, Davs had asked if I wanted to take over as head coach since the previous one was leaving. Of course I accepted.

I have been so fortunate to have received such amazing world class coaching instruction from Davs over the years. He helped me through my Level 2, Level 3 and greatly assisted in my getting onto seminar staff. I have also had the pleasure of being able to coach with so many others - Conroy, Jack, Suller, Melski, Han R, Alfie, Nicole & Han L.

I have been able to visit and take part in a fair few classes in different gyms over the years. And I hope that when you guys do the same you will appreciate how great the coaching standard really is here. The programming being designed specifically to facilitate that, to ensure that you move as well as possible, stay safe and have an amazing time in the process. Our overwhelming goal is to truly help people.

My friendship group in Cardiff in 99.9% based on everyone who has walked through the doors at our gym. And I know that I have made friends for life here. 
But I wanted to let you know that my time as coach here is sadly coming to an end. Myself and Amy are moving to Exeter in July to start a new chapter in our lives.

I want to thank you all so so much for just being a part of this gym. It’s my second home - where so many of my friends are, and have been. I love being able to see so many smiles when you guys walk through the door (once you have taken your masks off). 
Please keep in touch and if you are ever down near Exeter/Exmouth let me know. I know I’ll be back here and there, and will look forward to seeing you all then.
You guys are in great hands. And it’s time for our next coaches to evolve and take over. 

Love you all,

Ash 😘

CrossFit Cardiff WoD
Complete as many rounds and reps within 15 minutes of:
30/20 Calorie row
40 Double unders
20 Kettlebell swings (16/24kg)
10 Toes to bar

Specialty
High hang clean
3 - 3 - 3 - 3 - 3

Barbell roll outs
10 - 10 - 10 

Whatever it is, the way you tell your story online can make all the difference.

WoD - Wednesday 12th May, 2021

Regardless of whether you are a coach or not, latest to class will not be tolerated…will it Nicole!? You can come out with as many excuses as humanly possible (apart from the “I stopped to get a coffee” one, because…fuck you! 😉), none will work.
Not even if you waffle on about the 4x4 BMW school runs jamming up the streets, you will still be ridiculed for the entire class, causing you to think that I will forgive and forget but noooooope…the ass bike is coming your way!

Instagram slo mo to prove said coach was a bad ass and totally led by example on the way!

CrossFit Cardiff WoD
A: Every minute, on the minute, for 12 minutes:
Minute 1: 4 Pull ups
Minute 2: 4 Ring dips
Minute 3: 10 - 15 GHD sit ups

B: For time: 
21 - 15 - 9
Wall balls (20/14lb)
Assault bike cals (this is not a joke, sorry)

Whatever it is, the way you tell your story online can make all the difference.

WoD - Tuesday 11th May, 2021

This shall be known as minimal Tuesday…

CrossFit Cardiff WoD
Deadlift
5 - 5 - 5 - 5 - 5

These sets are to be straight, same load throughout.

Specialty
High hang snatch
3 - 3 - 3 - 3 - 3

10 - 10 - 10
Hip extensions

WoD - Monday 10th May, 2021

Check us out…second week of training inside the gym and no lockdown! F**K yeeeeeah!
Now that Drakeford is back in again, let’s see if he sticks to his word. No pressure directed towards the bicep curl loving politician.
I bet he would favour a bicep curl over a thruster. That’s the kind of guy he is! Nothing like you weirdos! 😉

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 25 minutes and in pairs of:
Partner A:
200m run
15 Box jumps overs (24/20”)
12 Press ups
Partner B: accumulates assault bike calories. Partners swap when partner A completes 1 round

*score is assault/echo bike cals*

Get those scores up on the board please team!!

WoD - Friday 7th May, 2021

The first week (OF MANY) back inside the gym throwing down! The assault bikes have been properly thrashed - as well as your quads - and some souls have vacated their bodies.
A perfect start to the summer!

CrossFit Cardiff WoD
A: From minutes 0 - 10, for time complete 10 - 1 reps of:
Pull ups
GHD Sit ups

Rest from minutes 10 - 15

B: From minutes 15 - 25, for time complete 10 - 1 reps of:
Handstand push up
Box jump (24/20”)

WoD - Thursday 6th May, 2021

Go on then, how was it? The first complete thrashing with the total ass bikes since lockdown, I bet your lungs were/currently still are loving it!

Not to worry, we are going to give them a day off tomorrow. Not your legs though…

CrossFit Cardiff WoD
Every minute on the minute, for 25 minutes:
0 - 4 = 5 power cleans
5 - 9 = 4 power cleans
10 - 14 = 3 power cleans
15 - 19 = 2 power cleans
20 - 24 = 1 power clean

*each set must be light enough to perform as touch and go.

Specialty
3 - 3 - 3 - 3 - 3
High hang squat clean

Accessory
3 sets x 10 reps
Barbell rollouts

WoD - Wednesday 5th May, 2021

HERE WE GO…what you have all been waiting for…the BIKES!!!

Now this workout is going to be a challenge, but…it’s better to get the thing done sooner rather than later. Like taking off a plaster or a strip of wax when you’ve donated your chest hair to a charitable cause…off in one, deal with the suck!

CrossFit Cardiff WoD
5 rounds of:
Within 2 minutes: 
15/12 Calorie bike
50 Double unders
Max burpee box jumps (24/20”)
Rest 4 minutes between rounds

You’ll be alright! If you get any burpee box jumps, please write the total per round to the whiteboard…

WoD - Tuesday 4th May, 2020

Well it turns out that having folk come into the gym to do classes is waaaaay more fun than zoom coaching! Weird that hey!

What an awesome way to get back involved. So cool to see so many of you back together and having such “fun”, actually working out.
Lockdown has been hard, a hell of a challenge. But I’m convinced it will have made us all stronger.

I can’t thank you all enough for the support that you have given me over the last 12 months. It has truly humbled me; not the first time CrossFit has done that. The very reason why I continue.

Back to the grind…

CrossFit Cardiff WoD
A: Back squats
5 - 5 - 5 - 5 - 5

These sets are to be performed as straight sets. Go heavy (relative to lockdown), and stay heavy!

B: 2 sets:
30s hollow hold
30s side plank
30s superman hold

Get those loads lifted up to the whiteboard please team…

Specialty
3 - 3 - 3 - 3 - 3*
High hang squat snatch

*same weight across

Accessory
3 x 10 reps:
GHD hip extension

WoD - Bank Holiday Monday 3rd May, 2021

Well it has been a savage start to the year, being in lockdown for 5 months has not been easy in the slightest, especially throughout the winter where the novelty of training in your back garden has absolutely worn off!
Even last week, getting utterly soaked under a Pile of Gazeboes, RUBBISH!

But, there is a bight light at the end of the tunnel, starting tomorrow with 3 back to back classes, fuelled by Uncommon Ground Coffee, Cardiff Dough & Co doughnuts and Batch Cookies (that sugar rush will mess you right up - ensuring that you have a quiet afternoon on your sofas), get your workout cracked and plan to stick around and hang out. You never know, you might have something other than lockdown and COVID to talk about.

Lets get back to it…

CrossFit Cardiff Partner WoD
For 30 minutes have as much fun as possible while performing the following workout:
Partner 1 - Runs 800m
Partner 2 - Completes as many rounds and reps as possible of:
15 Calorie row or bike equivalent
10 Toes to bar
5 shoulder to overhead (60/40kg)

All rotations between partners is to be completed outside

For the first time this year…scores to the whiteboard please team…

WoD - Friday 30th April, 2021

Thank you to all of you who have retuned your equipment! It is much appreciated!

For those of you who still have kit outstanding, the deadline for it’s return is tomorrow. Please bring it back either before or after your class. Ensure that you leave enough time for the class to begin on time, or be prepared to chill out afterwards.
Thank you!

Bank Holiday Monday
Three classes and lots and lots of coffee. We will be hanging out and chilling, should you be able to do so please do. See folk you haven’t for a long time and get amongst some fitness (don’t worry, we have kept the bikes out of it for the first day so you actually can enjoy)
I can’t actually post about this yet, it isn’t confirmed, but you will need to show up in order to eat the doughnuts I have ordered. I will literally die if I have to.
Plus, if they don’t confirm then at least you will all be here and be fine to be thrashed!

DO IT!

CrossFit Cardiff WoD
3 rounds for time:
20 Burpees
30 Air squats
40 Double unders

I know i know, more squatting. This though is a pure and utter sprint. You will be moving so fast you won’t even notice it!

WoD - Thursday 29th April, 2021

Not long now and we will be back in the realm of assault bikes, barbells and vomit! You are going to love it!

But, before that happens…anyone else struggling to function today after 400m of lunges yesterday? Savage!

While I am still waiting to hear back from a highly calorific doughnut company, Ash has taken on the challenge to make a shit ton (at absolutely no discount to me by the way - a hard nosed businessman) of cookies. Ready for your consumption post thrashing!

Until then, keep telling your legs and lunges who the boss is, those cobwebs are being cleared really soon!

Tomorrow we go loooooong!

CrossFit Cardiff WoD
For time:
Run 1 mile (with a med ball - 20/14lbs)
Then, 10 rounds of:
5 Sandbag over the shoulder (50/35kg)
20 Sit ups
Then:
Run 1 mile (with a med ball - 20/14lbs)

WoD - Wednesday 28th April, 2021

Alright team. Get ready for some bank holiday fun, all in celebration for the official re-opening of the gym!

Three back to back classes, in the sun (☀️🤞🏼) although it doesn’t really matter as we will be allowed inside, with free coffee (supplied by uncommon ground) and free cookies (supplied by Ash) with possibly one more cool, sugar filled treat…what a perfect way to kick start a healthy release from lockdown: coffee and sugar!

Don’t be shy, come before class and stay late. Enjoy and mingle as if you haven’t seen each other in 5 months!

CrossFit Cardiff WoD
5 rounds for time of:
30 Medicine Ball cleans (20/14lbs)
15 Burpees
100m sprint (50m shuttle sprint)
Rest 1 minute between rounds

WoD - Tuesday 27th April, 2021

The classes for next week will be essentially as it was prior to lockdown (this time). The only difference being that Monday 3rd is a bank holiday and I will therefore be holding 3 classes during the day. These will technically outdoor classes so that we can facilitate 30 folk, however, equipment will be used.
Basically a partner WoD where you don’t ever really see your partner! 😉

If you have already booked onto a class on Monday, sorry!

Bank Holiday Monday Hours
10:00 - 11:00
11:00 - 12:00
12:00 - 13:00

Equipment
Thank you to those of you have already brought it back. If you haven’t gotten around to it yet, please do so before or after a class that you attend this week.
I need for it to be fully returned by Friday, at the very latest.

Membership
The membership for May will be half price. Following that, and so long as Drakeford doesn't actually win the election and lock us all back up again, will move back to normal.

Normality is on the horizon and fingers crossed we will all be absolutely smashed drunk on the first Xmas doo in two years very, very soon!

Lastly, and I am kind of sorry for tomorrow’s workout, but also keen to know how your legs feel on Wednesday. The last time I did a 400m lunge was about 15mins after I had fractured my finger, for obvious reasons!

CrossFit Cardiff WoD
For time:
Run 200m backwards
400m walking lunges
Run 200m backwards

WoD - Monday 26th April, 2021

Well that lockdown was long and sucky! It however, is over and just in time for some outside awesomery!

Below are all the details, copied and pasted from last Thursday’s post, giving you another option to actually read it! 😉
Looking forward to seeing some friendly faces again!

THE GYM ITSELF WILL BE CLOSED, PLEASE DO NOT PLAN ON NEEDING THE TOILET WITHIN YOUR CLASS TIME

We will be running outdoor classes next week and next week only, for up to 30 people at the below times:
08:00 - 09:00
12:00 - 13:00
17:00 - 18:00
18:00 - 19:00

These classes will require booking via team up, currently live however if the word on the streets that has come directly from behind the bottom field bike shed is true (it’s where all top country wide political decisions are made), then all of the above may well be scrapped at the very last minute and changed yet again.

If you weren’t aware, small businesses typically don’t (unless they are snogging someone behind the bike sheds at break time) get any prior warning of any major decisions.
For example, this lockdown that we are currently in was decided with about 5 hours notice. One hour for each month that we have been closed.

ALL OUTDOOR WORKOUTS WILL BE EXTREMELY LIMITED EQUIPMENT. BUT WILL STILL BE SAVAGE NONE THE LESS. AND…FILL THE VOID MORE IMPORTANTLY OF COMMUNITY RATHER THAN BARBELL BEASTINGS

Anyway, we have cool news and not long left to wait to get back amongst it. Which is extremely cool.

Lastly and throughout next week: 26th - 30th April ALL equipment is to be returned to the gym please

CrossFit Cardiff WoD
In front of a 12 minute clock
1 minute max rep press ups
1 minute max rep air squats
1 minute max rep double unders 
No rest between rounds

Enjoy some fitness and more importantly, buddies! The workout will be short and over, affording you time to reunite.

WoD - Friday 23rd April, 2021

Five months off, lets hope for more than 5 months on. Take some time this weekend to mentally prepare, similar to the last Sunday of the school holidays…only actually fricking cool!
With no need to convince yourselves that you are really going to enjoy seeing all of your buddies and telling them what you got up to during the holidays. You really are looking forward to seeing your mates and know full well that you have literally nothing cool to tell them about your life inside!

None of us can wait! See you on Monday!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
Run 200m
20 Dumbbell snatch
50 Air squats

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

WoD - Thursday 22nd April, 2021

So if 2020/21 has taught us anything then it is to think fast and adapt, nothing is certain until it happens.

To that end, currently we we will be running outdoor classes next week and next week only, for up to 30 people at the below times:
08:00 - 09:00
12:00 - 13:00
17:00 - 18:00
18:00 - 19:00

These classes will require booking via team up, currently live however if the word on the streets that has come directly from behind the bottom field bike shed is true (it’s where all top country wide political decisions are made), then all of the above may well be scrapped at the very last minute and changed yet again.

If you weren’t aware, small businesses typically don’t (unless they are snogging someone behind the bike sheds at break time) get any prior warning of any major decisions.
For example, this lockdown that we are currently in was decided with about 5 hours notice. One hour for each month that we have been closed.

ALL OUTDOOR WORKOUTS WILL BE EXTREMELY LIMITED EQUIPMENT, AS IN NO EQUIPMENT. BUT WILL STILL BE SAVAGE NONE THE LESS. AND…FILL THE VOID MORE IMPORTANTLY OF COMMUNITY RATHER THAN BARBELL BEASTINGS

Anyway, we have cool news and not long left to wait to get back amongst it. Which is extremely cool.

Lastly and throughout next week: 26th - 30th April ALL equipment is to be returned to the gym please

CrossFit Cardiff WoD
For time:
50 Hang power cleans
50 Burpees

Loading
Barbell: 60/40kg
Dumbbell: 50/35lbs (2 if you have)
Kettlebell: 24/16kg (2 if you have)
Rucksack: 30/20kg

WoD - Wednesday 21st April, 2021

179 take over, and maybe the last one. Come and get involved and stuck in. You will not regret it! Apart from the workout part, you will regret that! That will hurt like hell! But…they all do.

Zoom link to be posted on FB again, it will be the same as per usual however. Get stuck in.

CrossFit Cardiff WoD
For maximum reps, in front of a 12 minute clock:
1 Minute of sumo deadlift high pull
1 Minute of front rack lunges
1 Minute of sit ups
There is NO REST between rounds.

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

Goooooooooood luck!

WoD - Tuesday 20th April, 2021

I’ve just saved a puppy from almost near death and destruction! While attempting to lick his willy, Watson rolled backwards off a footstool, and instead of kicking out to save your iPhone but (typically resulting in you booting it 50ft and smashing it even more) I gently “caught” him with my leg.

Saved, and another average day in #puppylife

We all love a wall walk hey?! Oh, and Sash shots is amazing!

CrossFit Cardiff WoD
5 rounds of, within 2 minutes: 
Run 400m
Max wall walks
Rest 2 mins