WoD - Wednesday 19th January, 2022

Now I fully understand that this post has nothing to do with CrossFit, fitness, training, community (ish) or any of that but…

I am moving a large garden structure tomorrow morning (not personally), with a crane which will have to stretch across two gardens. It will have to be lifted high in the air, turned 90 degrees and set onto 20 plinths aaaaaaaaand… I am shitting myself that it will break.

Pray for me please…

CrossFit Cardiff WoD
Front squat
5 - 5 - 5 - 5 - 5

The goal is to lift HEAVY and straight sets please. No increases allowed across all 5.

WoD - Tuesday 18th January, 2022

So then, are we still friends? Wall balls and arse bike calories, I don’t blame you if not! However though, you firmly have Mikey B to thank for that so at least I am safe… until it’s my week again.

Not to worry, tomorrow will soon make you forget!

CrossFit Cardiff WoD
3 Rounds for time of:
400m Run
20 Box jumps (24/20”)
30 Kettlebell swings (24/20kg)

Specialty
3 Sets
5 Strict handstand push ups
Rest 2 minutes 

3 Sets
3 Negative deficit HSPU
30s L-Sit overhead hold
1 Length overhead kettlebell carry

3 Sets
5 - 5 - 5 Front, side, rear lateral dumbbell raise
10 Dumbbell strict press
5 Wall walk

WoD - Monday 17th January, 2022

Another weekend done and dusted, with a Sunday crew hell bent on taking the entire day to perform an 8 min AMRAP! 3 hours of warming up, top notch efficiency right there!

Tomorrow we start the week with a massive thrashing! The good news is though, if you make it through tomorrow the rest of the week will surely be EASY! We can only hope anyway hey…

CrossFit Cardiff WoD
5 Round for max calories of:
Within 2 mins:
30 Wall balls (20/14lbs)
Max calorie assault bike
Rest 6 mins between rounds…

NOPE, you can’t make me do it! Lets see some hellish drop off!

WoD - Friday 14th January, 2022

Now I know most of you haven’t met him, the reason being, he is a DICK and an entirely different dog to Oppo but…

Penblwydd Hapus Watson! One year old today! What a lad!

The year has flown by, mainly because the little shite is a billion miles per hour! Love him though, and wouldn’t have it any differently.
A massive happy birthday to The Fish’s brother too, Koa. Another pain in the arse!

CrossFit Cardiff WoD
Complete as many “you go, I go” rounds and reps as possible within 20 minutes of:
50 Double unders
25 GHD sit ups
10 Deadlift (100/70kg)

Rounds and reps up to the whiteboard before you leave for your weekends please legends…

WoD - Thursday 13th January, 2022

I wonder if it will be another 11 years before I completely forget to post the blog. Meaning that the gym will be 22 years old, fewer of you will be reading this and I will be F’ing old and far more likely to forget it!

I supposed I had no and therefore have no reason to think I wouldn’t be writing this same rubbish 11 years on, in 2033 (i’ll probably still be having to wear a mask to buy a pint of milk too), but that seems mental hey.
Just imagine the type of assault bike that will have been invented by then and think yourself lucky!

I have afforded you all no where to hide during tomorrow’s workout, well apart from deep inside the pain cave anyway!

CrossFit Cardiff WoD
For time:
20 Bar facing burpees
40 Power snatch (35/25kg)
20 Bar facing burpees

Specialty

Chest to bar pull-ups
Week 1
Kipping drills
EMOM3 : 2 Kip swings, 3 kips - focus is on height and pop
EMOM3: 2/3 Chest to bar pull-ups with pause 

3 Sets
3 Negative pull ups - from chest
10 Supine dumbbell lat pull overs
10 Dumbbell bent over rows

3 Sets
Max strict banded chest to bar pull-ups
20 Hollow rocks
20 Lat pulldowns

WoD - Wednesday 12th January, 2022

Yep, totally forgot to do this!

Sorry team, that’s what happens when you actually have a morning off work. Only took 11 years to forget!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 25 minutes of:
1000m Bike
500m Row

Please get rounds and reps up to the whiteboard…

WoD - Tuesday 11th January, 2022

With each Tuesday, the weekend comes around faster and with each weekend we will see the summer!!! Now you know what the summer brings now don’t you…

moaning about the heat and not the cold! 😉

Let’s get after a savage bit of heavy lifting alongside a cheeky sprint or two!!

CrossFit Cardiff WoD
Front rack walking lunge
10 - 10 - 10 - 10

Suicide sprints
15ft out and back
20ft out and back
25ft out and back

Once the walking lunges are complete, athletes should roll their bars back to the rack, and complete the entire suicide sprint, as written above, once before resting between sets.

Increase load throughout sets, no more than a 20kg increase across all 4.

Specialty
Strict Handstand Push Up
Week 1:
3 sets
5 Strict handstand push-ups
Rest 2 minutes

3 sets
3 Negative deficit handstand push ups
30s L-Sit overhead hold - work up to a heavy weight
1 Length overhead kettlebell carry

3 sets
5 - 5 - 5 Front, side, rear lateral dumbbell raise
10 Dumbbell strict press
3 Wall walks

WoD - Monday 10th January, 2022

Here’s to hoping that you all had an awesome weekend! Blink and it will be February!

We have some vile workouts this week, ready to put you deep into the pain cave… you are going to “love” them!

CrossFit Cardiff WoD
For time:
15 - 12 - 9
Clean and jerk (80/60kg)*
21 - 15 - 9
Pull ups

*push the loading here, go heavier than you are comfortable with, fast singles is the intention.

Times up to the whiteboard before you leave pretty please…

WoD - Friday 7th January, 2022

KEEP YOUR EYES PEELED FOR A FUN FILLED SUPER SATURDAY COMING SOON!

On February the 5th, CrossFit Cardiff will turn 11 years old. From the day that the doors first opened to the world, and we will celebrate with a kick arsed throwdown. A fun team comp with some stinking workout and some just “take the piss” events.
For those of you who are happy to do so, we will do our best to get the rugby projected on a big screen (if anyone has a projector then please make it known 😉) and accompany it with food and drink and whatever happens as a result!

GET IT BOOKED IN YOUR CALENDARS

CrossFit Cardiff WoD
5 rounds for time of:
100m Farmers carry (2x 32/24kg kettlebells)
20 GHD sit-ups
75 Double unders

Times up to the board please legends…

WoD - Thursday 6th January, 2022

Welcome to the first post hump day rundown of 2022. Enjoy the up and coming weekend where your new years eve resolutions will be tested for the first time!

GOOOOOOOOOOD luck!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
3 Bar muscle ups
3 Power cleans
6 Shoulder to overhead
9 Front squats
Barbell loaded to (70/50kg)

Specialty
Toe to bar
Tabata retest

3 sets
3 Strict toes to bar with negative
10 Push ups 2 - 2 - 1 tempo
10 Ring Rows 2 - 2 - 1 tempo

WoD - Wednesday 5th January, 2022

We’re well in now! Those port and mince pie, wine Xmas hang overs are slowly disbursing! You are getting back into to the swing of things having read through each and every of the 214,215 emails received over the 214,216 bank holidays!

But, don’t worry… I’ve booked the Xmas party for this year already!! Perfect for your 2022 pig out!!

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

20 - 20 - 20 - 20 - 20
Hip extension

These are supersets with the load of the deadlift increasing each round. No more than 15kg increase over all sets.

WoD - Tuesday 4th January, 2022

Don’t worry you lot, we are on the count down the the summer! January and February is all that you have to worry about. From March we are good! The sun comes out along with the motorbikes and the good times roll!!

Gardens can be a thing to enjoy and BBQs start! Basically… YES!

CrossFit Cardiff WoD
For time:
28 - 21 - 15 - 9
Calorie row
Ring dips
200m run
Pull-ups

You all understand that the run is the run, and not 28, 21, 15 and 9 times 200m. Thank F**K!!

Specialty
Handstand push ups

Tabata Retest

3sets
3 Handstand negatives
20 Hollow rocks
10 Deficit pike push ups

3 sets
20 Stadler leg lifts to plate
10 Bent over rows
10 Shoulder press

WoD - Monday 3rd January, 2022

There it is, 22, the first time i’ve written it and didn’t even consider F’ing it up! Bet you I will tomorrow though.

Now, with more bank holidays than I can actually ever remember in one go, the early assed alarms are going to be fun…on Tuesday, as so tomorrow marks the last day of laziness. Tuesday we go again! Make sure you are ready for it!

CrossFit Cardiff WoD
4 rounds each for time of:
15/10 Calorie assault bike
10 Burpee box jump overs (24/20’’)
20 Wall balls (20/14lb)
Rest 5 minutes between rounds 

In a bizarre twist of evilness, Nicole would like you to record the time of the slowest round only

WoD - Friday 31st January, 2021

Wave goodbye to the year in style! Next year is ours, and this time… for reals!!

Happy New Year all! I wish you all the happiness, all the PB’s, all the laughs and all the fun! Bring it in with one final thrashing!

CrossFit Cardiff WoD
For time:
20 - 18 - 16 - 14 - 12
10 - 8 - 6 - 4 - 2
Box jumps (30/24”)
Bar muscle ups

For the final time this year… get those times up to the whiteboard…

WoD - Thursday 30th December, 2021

It’s the penultimate day of the year, bonkers hey! One more day to come in and get pumped AF ready in time for your new years eve nights of not going to clubs but coming home early!

The last day of deciding those new years resolutions, the ones that you will stick to! At least until they get boring!

The last chance of the year to set yourself a new PB…

CrossFit Cardiff WoD
A: Within 15 minutes establish a 1 rep max for:
Overhead squat

B: 5 - 5 - 5 - 5
Overhead squat
at 70% of A

WoD - Wednesday 29th December, 2021

With another year nearly done, the commitment to 2022 is near. I have focus for you all…

Training, specifically CrossFit is hard! It’s not something that comes naturally to every single person and here’s why… it fuuuuuuuuuckin hurts! One day, far from now, maybe… it will be a habit. Something genuinely makes you feel better.

Here is the commitment for 2022, turn up and work as hard as you possibly can… every single time but, for that day. It is one hour of your day, that’s it! Not just one hour, but honestly the very best hour.
So, put the weight on the bar, do the gymnastics movements and… run in the rain, hard and fast, holding yourselves to the standard. No one else really will. Do all of the reps, run all of the distance as, it will make you better.

I can’t wait to watch you all go!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
21/18 Calorie assault bike
15 Kettlebell swings (24/20kg)
9 Deadlifts (100/70kg)

Get those rounds and reps up to the whiteboard before you leave…

WoD - Tuesday 28th December, 2021

Back into the swing of things…kind of. That rowing burpee shit left it’s mark I’m guessing! Made you contemplate life, “i’m never drinking ever again…” we all know it’s rubbish!!!

Pukker up, get back on the horse, in time to fall off again on NYE!!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
200m Run
10 Front squat (70/50kg)

Rest 5 mins

4 rounds for time:
50 Double unders
10 Shoulder to overhead (50/35kg)

WOD - Monday 27th December, 2021

A very cheeky and gassy workout to get you lot over the last few days of food and drink! Perfect!

AND I still have lots to drink so see you tomorrow…

CrossFit Cardiff WoD
For time:
21 - 15 - 12 - 9 - 6
Calorie row
Burpee over rower

Get those times up to the whiteboard…

Xmas Day 2021

Nadolig Llawen!!

Merry Christmas you lovely lot!

GET YOURSELVES DOWN TO THE GYM FOR BURPEEEEEEEEES

11:00am start… ??? Finish!

CrossFit Cardiff WoD
For time:
150 Burpees

We will also set this up on zoom. The link is below:
Zoom WoD
If that link doesn’t work. It is the same one as usual!

WoD - Xmas Eve, 2021

Have a gander below please team, take note of the timings. They are set purposefully for you men to get your arses into town to complete (start) your Xmas shopping!

Don’t mess it up.

There is a workout, I will post it, feel free to kick it’s arse!

Opening hours
10:00 - 12:00 Open gym

CrossFit Cardiff WoD
For time
50 - 40 - 30 - 20 - 10
5 - 10 - 15 - 20 - 25
Med ball cleans (20/14lbs)
Box jumps (24/20”)