WoD - Monday 14th June, 2021

Man, what a belter today was! AND yesterday afternoon!

You lot NEED to go to Pasture, google it, Pasture Cardiff!! Do yourselves a favour, book their next available table, don’t eat anything that day and get ready to have some serious post feast meat sweats!
It is bad ass!

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

CrossFit Cardiff WoD
“Bradley”
10 Rounds each for time
100m Sprint
10 Pull ups
100m Sprint
10 Burpees

Rest 30 seconds between rounds

WoD - Friday 11th June, 2021

Not just the weekend…but one hell of a SUNNY weekend! It’s not much, but it’s a lot…especially for us here in Welsh Wales!
Enjoy it! You never know when you’re next meal, good nights sleep, or sunny weekend will be!

CrossFit Cardiff WoD
A) 10 minute EMOM
Min 1: 3 StrIct handstand push ups
Min 2: 5 elevated ring rows 

For time: 
250m row
15 kettlebell swings (32/24kg)
25 burpees
15 kettlebell swings
250m row 

WoD - Thursday 10th, June, 2021

Thursday, the day before Friday which is the WEEKEND!!

Unfortunately you have two more days of arse kickings at the hands of Nicole, the below workout an example.

CrossFit Cardiff WoD
Every 8 minutes for 4 rounds
2 Rope climbs
12 Sandbag over shoulder
2 Length walking lunges (2x50/35lb dumbbells)

Specialty
Hang clean
3 - 3 - 3 - 3 - 3

Barbell roll outs
10 - 10 - 10

WoD - Wednesday 9th June, 2021

Nicole, the morning classes today had some feedback for you…F**K you they said! I personally don’t think that it’s very constructive but they just wanted me to say! 🤷🏻‍♂️

Sunday Opening
Sunday open gym is returning. From 10:00 - 13:00, starting this Sunday the 13th, the gym will be open with 1 hour slots available. No coaching, no planned workout (officially anyway) and just some gentle guidance to ensure that you do not F yourselves up for the savagery that Monday is bound to bring.

Each hour of open gym will be limited to 30 people, please respect that and just like the old school swimming bands, ensure that you leave so that others can train.

All correct class COVID guidelines are still in place.

CrossFit Cardiff WoD
Back squat
3 - 3 - 3 - 3 - 3 

Accessory
Tabata Hollow Holds 

Start really heavy, finish heavier! Please get those loads up to the whiteboard…

WoD - Tuesday 8th June, 2021

Weirdly enough, many of you have reported feeling a little sore after back squats into lunges into back squats…funny that!

By the looks of things, you aren’t going to get a massive amount of relief this week either! 😬

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 25 minutes of:
Run 400m 
15 Power cleans (60/40kg) 
Run 400m 
15 Shoulder to overhead (60/40kg)

A spicy, longer duration workout for you. Goooooood luck! Scores up to the board please team… 

Specialty
Hang snatch
3 - 3 - 3 - 3 - 3

10 - 10 - 10
Hip extensions

WoD - Monday 7th June, 2021

"The British Empire and the French Republic, linked together in their cause and in their need, will defend to the death their native soil, aiding each other like good comrades to the utmost of their strength. 

"Even though large tracts of Europe and many old and famous states have fallen or may fall into the grip of the Gestapo and all the odious apparatus of Nazi rule, we shall not flag or fail. 

"We shall go on to the end, we shall fight in France, we shall fight on the seas and oceans, we shall fight with growing confidence and growing strength in the air, we shall defend our island, whatever the cost may be.

"We shall fight on the beaches, we shall fight on the landing grounds, we shall fight in the fields and in the streets, we shall fight in the hills; we shall never surrender, and even if, which I do not for a moment believe, this island or a large part of it were subjugated and starving, then our Empire beyond the seas, armed and guarded by the British fleet, would carry on the struggle, until, in God's good time, the new world, with all its power and might, steps forth to the rescue and the liberation of the old."

House of Commons - 4 June 1940

Operation Neptune and often referred to as D-Day, it was the largest seaborne invasion in history. The operation began the liberation of France ... We will remember them.

CrossFit Cardiff WoD
4 rounds each for time: 
15/10 Calorie assault bike 
15 Burpee box over jumps (24/20”)
20 Wall balls (20/14lb)
Rest for 4 minutes between rounds

WoD - Friday 4th June, 2021

Don’t forget all, the gym is closed this weekend so that Nicole can kick the arse out of her CrossFit L2 seminar!

Please keep your eyes peeled for a fun times outdoor WoD post from Conner’s the outdoor WoD ninja! Where sunscreen and get yourself a Joe’s post thrashing!

CrossFit Cardiff WoD
Within 20 minutes, complete as many rounds and reps as possible of:
20/15 Calorie bike
50 Double unders
10 Toe to bar
5 Power cleans (80/55kg)

Gooooood luck team, scores to the whiteboard please…

WoD - Thursday 3rd June, 2021

Here’s to hoping that you lot have some skin left on your little pinky’s!

I also hope that you didn’t have any plans for the weekend, because your poor little butt cheeks aren’t going to be doing much after tomorrow…

CrossFit Cardiff WoD
5 Sets of:
5 - 10 - 5
Back squat
Back rack walking lunge
Back squat

These are straight sets and must be unbroken. Please chuck your leg breaking loads up on the whiteboard…

Specialty
Hang clean
3 - 3 - 3 - 3 - 3

Barbell roll outs
10 - 10 - 10

WoD - Wednesday 2nd June, 2021

Right out of whack I am with this bank holiday, and I didn’t even get royally smashed for it!
how Joe Gunnion is functioning is beyond me!

CrossFit Cardiff WoD
For time:
Run 1 mile
5 Rope climbs
Run 800m
4 Rope climbs
Run 400m
3 Rope climbs
Run 200m
2 Rope climbs

Please post times to the whiteboard…

WoD - Tuesday 1st June, 2021

Pinch, punch…first of the month…f**kers! I hope you all had an amazing bank holiday weekend, full of sun, booze and fitness.

See you tomorrow!

CrossFit Cardiff WoD
A: Every minute, on the minute, for 10 minutes:
Strict handstand push ups

B: 5 rounds of:
Within 2 minutes:
20/15 Calorie bike
Maximum calorie row
Rest for four minutes between rounds.

Please post those legendary drop offs to the whiteboard…

Specialty
Hang snatch
3 - 3 - 3 - 3 - 3

10 - 10 - 10
Hip extensions

For how bank holidays are supposed to be spent…see below!

WoD - Bank Holiday Monday 31st May, 2021

Bank holiday savagery. Please remember the class timings are different and that you are not the beasts that you were 6 months ago and we are doing Murph.
SCALE AS PER INSTRUCTED, LISTEN TO THE TRAINER, SO THAT YOU DON"‘T SPEND THE REST OF THE WEEK IN HOSPITAL.

CrossFit Cardiff WoD

"Murph"
For time:
1 Mile run
100 Pull ups
200 Press ups
300 Squats
1 Mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to the whiteboard…

WoD - Friday 28th May, 2021

Get yourself ready for the bank holiday weekend legends! As per the met office, it’s set to be a scorcher, hotter than Ibiza! Who needs a holiday!

The class schedule will be adjusted slightly, with a class at 10am and one at 11:30. 90 minute classes can only mean one thing…”Murph”…
Your hang overs have been warned!

CrossFit Cardiff WoD
A: On the minute, every minute for 10mins:
6 Alternate pistol squats
B: For time:
45 Deadlift (100/70kg)
45 Handstand push up

This workout can be partitioned as needed.

WoD - Thursday 27th May, 2021

Boulders and abs, from an absolute kicking on two mono-structural machines all we need to get you ready for this heatwave (pending yet TBC) is to get those glutes firing…

It’s as if we planned it that way (not really, it just happens to be the case when you smash yourself into the ground with this style of workout) …

CrossFit Cardiff WoD
5 rounds for time:
4 Hang cleans (70/50kg)
6 Front squats (70/50kg)
10 Toes to bar

You’ll actually get waaaay more than all that following this WoD. Scores to the whiteboard please legends…

Specialty
Hang clean
3 - 3 - 3 - 3 - 3

Barbell roll outs
10 - 10 - 10

WoD - Wednesday 26th May, 2021

Hump day, and even more so once you are over that savagery on the bikes and rowers. Fun times, these longer duration “cardio” efforts. Everyone loves a cheeky interval.

THE F’ING SUN IS SHINING!!! How happy does that make you? It definitely makes it all better!! Especially when Hannah L gives your legs a rest!

CrossFit Cardiff WoD
Strict Press
5 - 5 - 5 - 5 - 5

Accessories
For intervals of 40s on 20s off
Hollow Holds
Side Plank (both)
Superman

WoD - Tuesday 25th May, 2021

It’s a coming, the heat wave! You can feel it in the air, can’t you! I’m telling you it is only around the corner and we will be sweltering while training; pedalling faster on the echo bikes so that you can cool down.

Let’s hope that the week started with a bang and you’re already busting for more.

MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY

Bet you I still forget!

CrossFit Cardiff Partner WoD
3 Rounds for max calories within 2 minutes of:
Calorie assault bike
Rest 4 minutes
Calorie row

Total calories to the whiteboard please…

Specialty (YEEEES!)
Hang snatch
3 - 3 - 3 - 3 - 3

10 - 10 - 10
Hip extensions

WoD - Monday 24th May, 2021

Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humorous, generous and loving. “His family meant everything to him, he was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died on the 22nd of May 2013 in an attack close to his home barracks. Drummer Rigby, 25, from Manchester, leaves behind a two-year-old son; Jack, his mother and his step-father and two sisters.

Gone but brother, we shall never forget. Rest In Peace.

CrossFit Cardiff WoD
"Riggers"
For Time:
22 Cal Row
25 Squat Cleans (40kg/30kg)
22 Double Unders
25 Bar-hop burpees
22 Double Unders
25 Push Press (40kg/30kg)
22 Double Unders
25 Pull Ups
22 Cal Row

Please post times to the whiteboard

WoD - Friday 21st May, 2021

Once day soon, I will actually remember to write the specialty programming up in the blog. Sorry!

Okay, so as of Monday, the changing rooms will be back open. All you need to know is that you please need to ensure that you respectfully the current guidelines already in place within the rest of the gym.
So lads, I don’t want to hear any ass slapping up in there as, that definitely infringes on the 2m ruling.

Stay away and, please bring everything that you need and remove it upon completion. ANY ITEMS LEFT BEHIND WILL BE BINNED…YOU HAVE BEEN WARNED! Should you like them back, then you can create yourself a workout…sprint to every charity shop in the area in an attempt to find as many items of clothing as possible, within the quickest time frame!

All you have to worry about now is Ash locking you in the gym!

CrossFit Cardiff WoD
5 Rounds each for time:
250m Row
2 Snatch (80/60kg)*
Rest for 5 minutes between rounds

*These are squat snatches biatches…as they say in Kentucky…un-f**king lucky! 😉

WoD - Thursday 20th May, 2021

Yep, man that hurt! Two simple movements, light load and fast. Very, very painful!! But, the most amount of fun that you can have with your clothes on!
If you believe that, you are clearly still fucked up from the workout!

You will get a little bit of relief tomorrow, kind of…safety in numbers ish. A slower paced movement, a lot more technically demanding…almost as challenging as PUTTING THE KETTLEBELLS AWAY CORRECTLY!!!! 😉
Don’t worry about that last point though, Nicole is in charge of that!

CrossFit Cardiff Partner Workout
3 Rounds for time of:
8 Turkish get ups (R - arm)
8 Turkish get ups (L - arm)
4 Rope climbs
400m Run
Kettlebell load: 24/16kg

In this workout one athlete will begin the on the TGUs and the other on the rope climbs. Once each has completed their movements they will switch.
Upon completion of all TGUs and rope climbs, both athletes will run together.

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

Barbell roll outs
10 - 10 - 10

WoD - Wednesday 19th May, 2021

I have been genuinely nervous about tomorrow’s workout for a while now. With a full understanding of just how much pain it cause, if all concern for personal safety is removed, there is literally no chance that anyone will be ready or wonderful for anything else for a long time following!

The only thing left to do is to make sure you PAY ATTENTION TO THE WHITEBOARD BRIEF...as it might cause some head scratching before the workout creates all the vomiting!

CrossFit Cardiff WoD
5 rounds for time of:
1 Minute max burpees
Following the minute, complete however many remaining reps required to total 30 in:
Thrusters (40/30kg)

Rest as needed between all movements and rounds, record total time.

WoD - Tuesday 18th May, 2021

Now that your butts, quads and hammies are looking good for the beach...let’s sort out the bi’s and wings (lats)!
All we need to do then is to coax those abs out of lockdown and you’re set for your holiday!

Man to think that I genuinely used to think that that was true and worked.
What a muppet!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 20 minutes of:
24/20 Calorie bike
6 Bar muscle ups

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

10 - 10 - 10
Hip extensions

Blowing up a tank, happy days!