WoD - Monday 12th July, 2021

Okay, so you are not really going to like tomorrow…just so that you are immediately and completely aware. I am honest and am actually just being cruel to be kind. I promise!

Some of you might actually enjoy it, but those of you (still being honest)…are very, very strange! We have done this before, for me it will be my third time and I am NOT doing it again!

It will however, require a little explanation, typed below…

CrossFit Cardiff WoD
For time:
Row 2,000m
While death by burpees is completed.

On the call of 3…2…1…Go, athletes will complete 1 burpee, get on the rower and row as far as possible in the remainder of that minute. As the clock rolls over to 1 minute, athletes will get out of the rower and complete 2 burpees before getting back on and rowing as far as possible in the remainder of that minute.

Continue to do so until you either complete 2,000m or are unable to complete the required repetitions of burpees within the allotted minute.

WoD - Friday 9th July, 2021

Well that’s another week of Nicole’s thrashings done and dusted! Body feeling good?! No? Weird! Still, it was about as much fun as anyone can have with their clothes on hey.

Just think too, you nearly got away without a good old fashioned kicking by the hand of the assault bike! Nearly.

CrossFit Cardiff WoD
4 rounds each for time:
24/18 Calorie assault bike
12 Pull ups 
12 Alternating hang snatch (50/35lb)
Rest for 3 minutes between rounds

Get your round scores up and…have a cracking weekend!

WoD - Thursday 8th of July, 2021

What could possibly go wrong with a sub 5 minute wall ball and burpee sprint? There is no way that could ruin your day, making you incapable of driving home! But it’s “only” 21 - 15 - 9 and it’s “only” wall balls, they are light. It just looks so easy on paper…

You have been fooled my friend!

CrossFit Cardiff WoD
Overhead squat
A: Set a 1RM for the day

B: 3 - 3 - 3 - 3*

*these sets are to be performed at 90% of part A.

Specialty
Clean Complex
Clean grip deadlift - Hang clean - Clean

Accessories
Back extensions
10 - 10 - 10 - 10

WoD - Wednesday 7th July, 2021

Short and sweet, hump day! I’m guessing that the most of you are more than happy with that fact, likely aren’t even bothering to look at this as you are nursing your legs while in bed on a sick day!

For the brave, or just plain stupid…

CrossFit Cardiff WoD
A: Every minute, on the minute:
1. 3 Muscle ups 
2. 10 - 15 GHD sit ups

B: For time:
21 - 15 - 9
Wall balls (20/14lbs)
Burpees

Times up please legends…

WoD - Tuesday 6th July, 2021

I did try to warn you, I don’t know what’s up with her, maybe she is testing just how much DOMs one person can take before they give up??
I reckon she just wants to get you super fit, strong and ready for the beaches! And for that, you can’t blame her!

CrossFit Cardiff Partner WoD
For time:
1k run
Then…
8 rounds, you go I go:
10 Burpee pull ups
10 Box step overs (2x50/35lb - 24/20”) 
10 Kettlebell swings (24/20kg)
Then…
1k run 

Specialty
Work through the following complex, maintaining load with the goal to add weekly.

Snatch Complex
Snatch grip deadlift - Hang snatch - Snatch

Accessories
Hip extensions
10 - 10 - 10 - 10

WoD - Monday 5th July, 2021

Heatwave pending, come on you bastard! Something that will heat you up following a fecking cool weekend (hopefully) will be this week’s workouts!

Nicole seems angry, you have been warned…

CrossFit Cardiff WoD
3 Rounds for time:
6 Strict handstand push ups
8 Deadlifts (100/75kg)
12 Box Jump Overs

Rest 5 minutes

3 Rounds for time:
4 Handstand push ups
6 Deadlifts (120/90kg)
12 Box Jump Overs

Rest 5 minutes

3 Rounds for time:
2 Deficit handstand push ups
4 Deadlifts (135/100kg)
12 Box Jump Overs

WoD - Friday 2nd July, 2021

It’s F**King Friday and that can only mean one thing…beer, meat, workouts, sunshine (come on Wales), rugby, motorbikes (maybe), fitness, dogs (more dogs), maybe BBQs, ice cream (?) and stuff!

Now if that wasn’t enough, you get to completely thrash yourself (with a scaled variation of a CrossFit.com workout) before it all begins! Win…WIN!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
5 Clean & jerks (80/55kg)
10 L-sit pull ups

What has been SCALED from this savagery?? The load and the L-sit pull up reps. CrossFit.com do not mess about.

WoD - Thursday 1st July, 2021

Welcome to the team Nicole Hagen!

No bullshit and no fluff - exactly how the straight talking, bantering legend likes it!

Please take a minute to whoop, shout and do whatever (just keep some clothes on) in order to welcome her to the team officially. Nicole is a CrossFit L2 Trainer, currently studying for her CF - L3 (something that I will be booking soon, i’m nice like that) and having developed tremendously over the last few months is well positioned to hit the ground running and give you guys some serious grief! 😉

She has been slamming you guys through the medium of programming recently and will continue to do so, she loves a lunge, long assault bike WoD and basically everything else that you lot love to hate…exactly why I love her!

Nicole welcome buddy! You are going to go a long way, I am excited for the journey!

CrossFit Cardiff WoD
Front squat
4 - 4 - 4 - 4 - 4

Specialty
Clean
3 - 3 - 3 - 3 - 3

Barbell roll outs
10 - 10 - 10

She is actually smiling here!

WoD - Wednesday 30th June, 2021

Mid week and my quads still will not allow me to walk up or down the stairs, in a straight line or backwards without looking like a complete muppet!
I would make an official complaint, but I did it to myself.

All that is needed now is to be able to watch the CCTV footage at the range last night, watching me attempting to carry 10 bottles of drain unblocker with no basket and no quads!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10 minutes of:
20/15 Calorie bike
5 Bar muscle ups

Rest 5 minutes

Complete as many rounds and reps as possible within 10 minutes of:
20/15 Calorie row
15 GHD sit ups

Please post your rounds and reps for each AMRAP to the whiteboard…

WoD - Tuesday 29th June, 2021

It is official, Ash’s last day in the hot seat. Whoop and holler loud enough for him to hear you just over the water and south a bit, down in sunny Exeter.

It has certainly been an emotional few years; incredibly enjoyable!

He and Amy will be sorely missed and will always have a home here with us at CrossFit Cardiff. Don’t let them, become strangers, badger the legends to let you throwdown at their new joint!

CrossFit Cardiff WoD
A: Every minute, on the minute for 10 minutes:
Strict handstand push ups
Choose a comfortable rep range to allow fatigue but strength development rather than failure.

B: 5 Rounds each for time:
Sprint 400m
Rest the remaining time from 4 minutes between rounds.

Specialty
Snatch
3 - 3 - 3 - 3 - 3

Hip extensions
10 - 10 - 10

WoD - Monday 28th June, 2021

Welcome to a new week of pain…fun, I mean fun! Definitely not pain. Nothing that we program for you would ever hurt of course…

It will be massively enjoyable and leave you wanting more, obviously. Just like this little beauty…

CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
50 - 40 - 30 - 20 - 10
5 - 4 - 3 - 2 - 1
Double unders
Wall balls
Ring muscle ups

Can it be done unbroken…times to the whiteboard please…

WoD - Friday 25th June, 2021

The weekend for fun and drunken frolics has finally arrived. Get your asses out in the sunshine and enjoy it! Always wear sunscreen and do not burn your mouth on hot coffee, rather drink copious amounts of ice cold Elvis juice!

Tomorrow’s workout is utterly vile, tested by Hannah L, a video of which shall be released on IG soon…

CrossFit Cardiff WoD
5 rounds of:
Within 90 seconds:
15/10 Calorie assault bike
Max power cleans @110/80kg
Rest 4 minutes between rounds

Designed to be naughty, definitely not one that you will be getting 15 reps per round of…

WoD - Thursday 24th June, 2021

THAT WORKOUT HURT… A ten minute WoD, a triplet of simple movements. The load light enough to not need to break, lungs bleeding by the end….WEIRD!

Now, what better way could we complement a short and disgustingly fast paced workout…you guessed it…

CrossFit Cardiff Partner WoD
Complete as many rounds and reps within 30 minutes of:
500m row
30 Wall balls (20/14lbs)
20 Pull-ups

The distance and reps above can be split between partners anyway required. 

Specialty
Clean
3 - 3 - 3 - 3 - 3

Barbell roll outs
10 - 10 - 10

WoD - Wednesday 23rd June, 2021

Mid week! It’s all down hill from here on in, the full blown charge towards the weekend activated and soon to be executed.

Today’s workout is a mid range (ish) sprint (ish). It will be over before you know it and so go as hard as hell!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 10 minutes of:
5 Shoulder to overhead (50/35kg)
10 Deadlifts (50/35kg)
15 Box jumps (24/20”)

Accessory
GHD hip extensions
10 - 10 - 10 - 10

Get after it and whack those scores up please team…

WoD - Tuesday 22nd June, 2021

Well following that bang and actually starting the week running, we will slow the pace down and bump the weight RIGHT up for a cheeky heavy day!
Remember your numbers and record your loads. If you know them pre-lockdown then get any PBs written up to the whiteboard in red please.

Lift some heavy tin, drink protein shakes and slap each other on the arse…it’s a heavy day!

CrossFit Cardiff WoD
Within 30 minutes:
Build to a 4RM front squat

Specialty
Snatch
3 - 3 - 3 - 3 - 3

10 - 10 - 10
Hip extensions

WoD - Monday 21st June 2021

A message from our social sec’s…

Hiya cherubs,

July is a month for socials! Along with Paintballing on the 25th, we are looking to organise our second CFC ‘Boozy Sports Day’ 🏅🍾🏆. Expect all of your faves: egg & spoon race, welly wanging, sack race etc, all with an ‘optional’ twist (🍺).

DATE: Saturday 10th July.

TIME: Afternoon (TBC).

LOCATION: A lovely big field in Cardiff (TBC).

In true sports day fashion, this will be entirely weather dependant 🤞🏻. And as it stands, only 30 of you kiddies are allowed in the PE class. So comment with a 🏅 below (on the Facebook members group - tells coach if you’re not on there) if you’d like to come.

Thank you!

Kirsty & Cath!

Back to a new week of savagery, good luck with this one…

CrossFit Cardiff WoD
Within a 3 minute window for each round, complete:
Run 400m, max pull ups
Rest 1 minute

Run 400m, max press ups
Rest 1 minute

Run 400m, max sit ups
Rest 1 minute

Run 400m, max air squats
Rest 1 minute

Run 400m and max double unders
Feel sorry for yourself!

Gooooooood luck!

WoD - Friday 18th June, 2021

Well I did warn you that Friday’s workout is waaaaay worse.
A quick bit of advice to ensure that your weekend is enjoyable afterwards…scaling is not the enemy but your friend!

No I haven’t gone mad and you will actually love it, no chance of any pain…ish!

CrossFit Cardiff WoD
For time:
100 GHD sit ups
75 Calorie row
50 Overhead squats (60/40kg)
25 Bar muscle ups

SCALE this workout for the intended stimulus and so that you are able to function properly afterwards…

WoD - Thursday 17th June, 2021

I told you it sucked hey!! I would never lie to you all about a workout, unless of course I was saying…”yeah go as hard as you can in the first round, you’ll be alright!” 😂😂
Tomorrow isn’t going to be much better but…it will be better than Friday! 😳

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10mins of:
42 Double unders
21 Handstand push ups
30 Double unders
15 Handstand push ups
18 Double unders
9 Handstand push ups

Accessory
GHD Hip extensions
15 - 15 - 15 - 15

Specialty
Clean
3 - 3 - 3 - 3 - 3

Barbell roll outs
10 - 10 - 10

Get those rounds and loads up to the whiteboard please team…

WoD - Wednesday 16th June, 2021

You have someone else to thank for this workout, kind of. The inspiration coming from a WoD programmed by a dude called James Jowsey of Red Pill Training. Don’t know them, it’s another google!
They are very cool fuckers and know a LOT of shit about movement (hence the face in the picture below), workouts and how to make you suffer with a 2.5kg plate! Honking!

Enjoy…

CrossFit Cardiff Partner WoD
In pairs complete for time:
250 Calorie bike*
12 Deadlifts
9 Hang power cleans
6 Front squats
3 Shoulder to overhead
Barbell load 70/50kg

*Partners are to switch on the bike once one round of the barbell complex is complete

WoD - Tuesday 15th of June, 2021

If we all think really hard about no thunderstorms but beautifully sunny days, I mean really think…squeeze your eyes tightly shut and clench your fists, visualising deep blue skys and African sunsets…
it won’t make any difference and it will still piss down! 🤦🏻‍♂️

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

Each set should build in load, minimally (no more than 10kg across all four sets), so long as technique allows.

Specialty
Snatch
3 - 3 - 3 - 3 - 3

10 - 10 - 10
Hip extensions