WoD - Thursday 23rd December, 2021

I reckon it is perfectly acceptable to start drinking copious amounts now!

My logic:
1. We are far enough away from the CrossFit Cardiff Xmas party that our beer fear has about gone.
2. We are close enough to Xmas day to not give a shit about our jobs, and…
3. F**K it, it’s Christmas!

Enjoy!

CrossFit Cardiff WoD
For max weight:
5 - 5 - 3 - 3 - 3 - 1 - 1
Deadlift

Build in load throughout sets so that by the end…it’s really fricking heavy!

Specialty
Toes to bar

1a: Kipping drills
1b: 5 Minute EMOM
5-10 reps

3 sets
2a: 3 Strict toe to bar with negative
2b: 10 Ring push ups with 2 second pause at bottom
2c: 3 Pull-up negatives

3 sets
3a: 10 Ring rows with 2 second pause
3b: 16 Single leg V-ups
3c: Max chin up hold

WoD - Wednesday 22nd December, 2021

That workout was absolutely shocking!

Mikey B programmed it originally as 20/15 cals and 30 double unders but with 2 minutes rest. I suggested that we adjusted it to 15/12 and 3 minutes rest. Since, I worried that it would be too easy… NOPE… definitely NOT too easy! My quads are still killing me hours later.

Anyway, onwards and upwards. 11 years ago today, I signed the affiliate agreement for CrossFit Cardiff for the first time. Bonkers how quickly that has gone and how long ago it feels.
Even more insane is that I have managed to not strangle any of you lovable F**KS since! 😉😉😉

In celebration, we have an absolute stinker of a workout for you! GOOD LUCK!

CrossFit Cardiff WoD
Complete as many rounds and reps within 15 minutes of:
1 Wall walk
2 Power cleans (60/40kg)
3 Front squat (60/40kg)
After each round add a rep to each movement

WoD - Tuesday 21st December, 2021

Here’s to hoping you lot have had a happy weekend and a good start to the week! The rundown to silly season is on. Be sure to pick up as much cheese and wine as possible before those party animals at number 10 grab it all!

Cheese and wine nor parties are going to be on your minds after this though hey!

CrossFit Cardiff WoD
4 Rounds, each for time of
15/12 Calorie assault bike
30 Double unders
Rest 3 mins between rounds

Specialty
Handstand push-ups

1a: Freestanding handstand drills
1b: 5 minute EMOM
5 - 10 reps

3 sets
2a: 3 handstand negatives
2b: 18 Hollow rocks
2c: 10 Pike push ups (deficit if possible)

3 sets
3a: Max push ups (2 second pause at the bottom)
3b: 20 Stadler leg lifts to plate
3c: 5 Chin ups (2 second pause at top)

WoD - Monday 20th December, 2021

Well that was one hell of a productive day! The only issue was timing. Yet again washing the car in the dark, which has two problems:
1. The power washer really pisses the neighbours off (although it is dark at 5pm so not exactly late)!
2. I have no idea if the fucker is actually clean?!

CrossFit Cardiff WoD
”Jackie”
For time:
1 Km Row
50 Thrusters (20/15kg)
30 Pull ups

Get your times up on the board…in RED pen if it’s a PB.

WOD - Friday 17th December, 2021

A cheeky and slightly altered benchmark girl for you tomorrow. You have CrossFit.com to thank!

Now then, once you lot have done this, and the week is out of the way, we will only be a few days away from when it will be time for the men reading this to start thinking about their Christmas shopping!

CrossFit Cardiff WoD
Extended Elizabeth
21 - 18 - 15 - 12 - 9 - 6 - 3 reps for time of:
Power cleans (60/40kg)
Ring dips

WoD - Thursday 16th December, 2021

That feeling when you find your Xmas tree lights and you had taken the time to coil the bastards up neatly the TWO years before. Almost as good as when you turn them on and they actually work! Win and a WIN!

CrossFit Cardiff WoD
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
Reps for time of:
Double unders
Chest to bar pull ups
GHD sit ups

Specialty
Toes to bar
1a: Kipping drills
1b: 5 minute EMOM
5-10 reps

3 sets
2a: 3 Strict toe to bar /negative
2b: 10 Ring push ups with 2 second pause at bottom
2c: 3 Pull-up negatives

3 sets
3a: 10 Ring rows with 2 second pause
3b: 16 Single leg V-ups
3c: Max chin up hold

WoD - Wednesday 15th December, 2021

A cheeky mid week thrashing, pummelling the last remaining remanence of your hang overs away, as well as providing you with this years Xmas opening hours…

CrossFit Cardiff 2021 Xmas Opening hours
Xmas Eve: 10:00 - 12:00 - Open gym
Xmas Day: 11:00 - “WoD” (the workout is 150 burpees followed by sherry and mince pies) ALSO ON ZOOM
Boxing Day: CLOSED
December 27th - 31st:
10:00 - 11:00 - WoD class
11:00 - 12:30 - Open gym
New Years Day: CLOSED

CrossFit Cardiff WoD
4 Sets for maximum load of:
5 Back squats
10 Back rack walking lunges
5 Back squats

GO HEAVY but… technique dictates load…

WoD - Tuesday 14th December, 2021

Okay, okay, we’re good! Ish! Back to it and I reckon that I can survive, just!

I will book the shit out of that place, yet again for next year! The goal would be to talk to you all before being so pissed that I can’t really see past my own nose. That is the plan, let’s see if it happens!

Yesterday was proper emotional, and the thought of next years party already scares me!

CrossFit Cardiff WoD
Within 30 minutes, complete as many rounds and reps as possible of:
400m Run
500m Row

Long and gassy. How many rounds can you get? Pick a pace on the rower, and stick to it!

Specialty
Handstand push-ups
1a: Freestanding handstand drills
1b: 5 Minute EMOM
5-10 reps

3 Sets
2a: 3 Handstand negatives
2b: 18 Hollow rocks
2c: 10 Pike push ups (deficit if possible)

3 Sets
3a: Max push ups (2 second pause at the bottom)
3b: 20 Stadler leg lifts to plate
3c: 5 Chin ups (2 second pause at top)

WoD - Monday 13th December, 2021

Well, I wasn’t joking… this hang over is something special. So special in fact that that is all I can muster.

What a night! On to next year!

This will sort your hang overs out…

CrossFit Cardiff WoD
3 Rounds each for time:
12/10 Calorie assault bike
12 Bar over burpees
12 Thrusters (40/30kg)
12 Bar over burpees
Rest 8 minutes between rounds

WoD - Saturday 11th December, 2021

The wait is over! On this day, a few things will happen:
1. We will get a decent level thrashing from a horrendous 12 Days of Xmas workout!
2. Ian Davies will be sweating like a marine in a spelling test trying to get all of you lot booked in to make your hair look luscious.
3. I will lose members due to your drunken actions at the CrossFit Cardiff Xmas party!

And we can’t wait!

Now then, let’s hope the next piece actually helps with the carnage this year…

Play the song and simply replace the gift with vile movements! Then, you understand the flow of the workout.

Now, we needed a new one, and so I have changed the workout. It will be performed as a partner workout, read on to discover your fate…

CrossFit Cardiff 12 days of Christmas Partner WoD
Complete for time:
1 Partner Deadlift (200/160)
200m Buddy carry (anyhow)
3 Rope climbs (split as needed)
4 Thrusters (60/40kg)
5 Bar muscle ups (split as needed)
6 Power cleans (60/40kg)
7 Synchro burpees to target (pull up bar)
8 Front squats (60/40kg)
9 Weighted GHD sit ups (20/14lbs)
10 Assault bike calories
11 Synchro double unders
12 2 for 1 wall balls (20/14lbs)

The following movements will be alternated between partners per round.
Thrusters
Power cleans
Front Squats
Weighted GHD Sit ups
Assault bike calories

Everything will be explained on the day… it will need to be!

WoD - Friday 10th December, 20121

That’s it, the wait is over. It’s been a tough two years and we have finally arrived. You deserve to let your hair down and go F’ing bonkers! DOOOOOO IT!

Get your spray tans on and lose those inhibitions, it’s the CrossFit Cardiff Xmas party time!

CrossFit Cardiff WoD
Complete 10 rounds for time of:
6 Dumbbell step overs (2x50/35lb)
6 Knees to elbow
30 Double unders 

WoD - Thursday 9th December, 2021

You should be excited. If you aren’t already. About the obvious of course.

Now then, may I have your attention please, for a short moment. We don’t close the gym often, we even unlock those doors on Christmas Day! Allowing folk to truly earn their turkey and trimmings.

Okay, I did close the gym to get married, but… I promise never to do that again! 😉

Now, in order for you lovely lot NOT to have any excuse not to get utterly smashed on Saturday night… the gym will be closed the following day! December the 12th there will be no open gym…just a hang over that will make you wish you were in the middle of your 5th back to back Fran.

Considering as there are three times as many people coming to the party then there are coming to the Saturday class, I doubt you really care that much.
If you fancy getting some exercise post event, I have two extremely energetic dogs who would just love a decent level thrashing. You are more than welcome to come to my house and take the crazy f**ks off my hands.

CrossFit Cardiff WoD
Every minute on the minute, for 15 minutes:
5 - 5 - 5 - 4 - 4 - 4 - 3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
Squat cleans

These are linear sets, increasing in load.

Specialty
Toes to bar

1a: kipping drills
1b: 5 minute EMOM
5-10 reps 

3 sets
2a: 3 strict toe to bar
2b: 10 ring push ups with 2 second pause at bottom
2c: 3 pull-up negatives 

3 sets
3a: 10 ring rows with 2 second pause
3b: 16 single leg V-ups
3c: Max chin up hold

WoD - Wednesday 8th December, 2021

Mid week blast, it’s one of your last chances to smash yourself into the ground prior to obtaining the worst hang over of the year! Good luck!!!

CrossFit Cardiff WoD
5 rounds of, within 3 minutes complete as many rounds and reps possible of:
15/10 Calorie row
10 Shoulder to overhead (50/35kg)
10 Box jump overs (24/20”) 

Rest 1 minute between rounds and continue where you left off.

WoD - Tuesday 7th December, 2021

Afternoon legends. With the pending Xmas party taking over your thoughts for the rest of this week, I want to add a little more excitement into the mix.

On Saturday, the day off, we will be getting stuck into our famous 12 days of Xmas wod. Where, you will absolutely f**k up the order of the workout, despite Mikey B singing it to you in the style of the song plus…be strongly encouraged (bullied) into wearing Xmas jumpers for the event! At least the warm up!

Do it!

The workout will be released on Friday night, just stand by for a decent level thrashing!

CrossFit Cardiff WoD
Within 25 minutes, complete as many rounds and reps possible of:
1 Km run
3 Rope climbs
1 Mile assault bike
30 Single arm dumbbell hang snatch (50/35lb)*

*swap hands every 5 reps to maintain speed

Specialty
Handstand push-ups

1a: Freestanding handstand drills
1b: 5 minute EMOM
5 - 10 reps

3 sets
2a: 3 Handstand negatives
2b: 18 Hollow rocks
2c: 10 Pike push ups (deficit if possible)

3 sets
3a: Max push ups (2 second pause at the bottom)
3b: 20 Stadler leg lifts to plate
3c: Max chin ups 

WoD - Monday 6th December, 2021

Welcome to Monday, this one is a special one however, it is officially the count down to the best Xmas party that you will ever go to (fact)… until next years anyway! That, that will be better still!

Not long now. Get those glad rags pressed, and the handbags polished, ready for the dance floor. Just don’t think it’s ok to vomit in them half way through the night and crack on!

CrossFit Cardiff WoD
’Barabara’
5 rounds, each for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Air squats
Rest 3 minutes between rounds

WoD - Friday 3rd December, 2021

Happy Friday you lot. Please remember that the gym is closed throughout the weekend aside from Hannah (MY F**KING HOT ASSED WIFE - sorry one day I will stop, maybe), teaching some chilled (literally) yoga on Sunday night.

Instead you lot are headed to the Green Mile Training camp to take on some savagery and cold water! WIN WIN!!! Get amongst it, it will be a legit test of your will power and push you right outside of your comfort zones…do it!

CrossFit Cardiff WoD
For 5 rounds, within 3 minutes:
400m Run
Max rep thrusters (50/35kg)
Rest 3 minutes between rounds

Please post reps to the whiteboard…

WoD - Thursday 2nd December 2021

The Members Member

The Xmas party is rapidly approaching, and I am looking for some help in crowning the 2021 Members Member.

But, for those of you who weren’t here the year before last (?)…I have to tell you the what it’s all about.

Towards the end of each Royal Marines recruit troop, the lads vote for who amongst them, should be awarded the Commando Medal. The Commando Medal is given to the man who has demonstrated throughout training, to an outstanding degree, the Commando qualities and Commando spirit.
Determination
Courage
Cheerfulness In The Face of Adversity
Unselfishness

These are qualities that I see in you all, every single day. It is one of the biggest driving forces behind CrossFit Cardiff as well as my passion for CrossFit. The positive affect that they have on everyone around them cannot be underestimated.
I would like you to vote for the gym's members member. Our example of The Commando Medal. The person who has demonstrated passion and the care for others. Sold their souls in each and every workout, but more importantly have immediately turned their attention to the support of those around them.
Take your time and think about it, think outside of the box, maybe not just the person who has been there for you, but for everyone.

I am going to leave a glass jar at reception, along with paper and a pen. Please, as you walk into the gym, take a few seconds to write a name down, screw up the piece of paper and pop it in.
Voting will be available from tonight/tomorrow and ends on Friday the 10th…get amongst it!

CrossFit Cardiff WoD
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
“DT”
5 rounds for time:
12 Deadlifts
9 Hang power cleans
6 Push jerk
Bar load (70/50kg)

Please get times up to the whiteboard, check PBs…

Specialty
Toes to bar

1a: Kipping drills
1b: 5 minute EMOM
15s max toes to bar

3 sets
2a: Max L-sit leg lifts
2b: Max ring push ups with 2 second pause at bottom
2c: 3 pull-up negatives

3 sets
3a: Max ring rows with 2 second pause
3b: 16 single leg V ups
3c: Max chin over bar hold supine

WoD - Wednesday 1st December, 2021

Pinch, punch… get your hard earned bones in for the Xmas party please legends. Or I will send Nicole the savage around to squeeze it out of you!

11 Days and counting before you experience the worst hang over of the year!

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 13 minutes of:
50 Double unders
10 Toes to bar

Rest 3 minutes between each

Complete as many rounds and reps as possible within 13 minutes of:
20/15 Calorie row
5 Sandbag over shoulder

These are you go, I go rounds. Get those rounds and reps up on the board please!

WoD - 30th November, 2021

MAAAAAN alive it is December tomorrow, and officially the month of Christmas. Meaning that you are more than sane if you pop your decorations up in a couple of weeks…NOT YESTERDAY! 😉

CrossFit Cardiff WoD
Within 15 minutes, build to 1RM
Back squat

Then:
3 - 3 - 3
Back squat at 80% of 1RM

Get those PBs in red up to the whiteboard….

Specialty
Handstand push ups
1a: Freestanding handstand drills
1b: 5 minute EMOM
15s Max HSPU

2a: 3 Handstand negatives
2b: 18 Hollow rocks
2c: 5 Pike push ups 

3a: Max push ups (2 second pause at the bottom)
3b: 20 Stadler leg lifts to plate
3c: Max chin ups

WoD - Monday 29th November, 2021

Well it’s been a while since I’ve been on here, a week. This now represents the only place that I can actually have my say, free from restriction, seeing as now that I am married I am told what to say, what to think and where to be at every given moment! JOKES!!! Hannah is a loving, thoughtful and very staring wife, and no she definitely hasn't told me to say that! 😉

Thank you to you all for being so accommodating with all last minute changes, having to close the gym was not my plan but it had to happen last minute. You helped to relieve my stress and allow me to focus on giving “wifey” the best day she could've had. We did just that!

We just wish it wasn't over so fast but… there is a shit load of cool stuff to look forward to in December…

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
5 Handstand press ups
10 Pull ups
10/8 Calorie assault bike

Please get those rounds and reps up to the whiteboard before you leave.