Workout of the day
Now be careful that you don’t trip over the tumbleweeds still blowing about the gym from Monday’s workout. Of course none of you were cherry picking or avoiding the torrential rain, you were watching the football! Suspect!
Enjoy this cheeky mid-week thrashing. Should your abs have recovered from last week that is…
CrossFit Cardiff WoD
5 Rounds for time of:
60 Double unders
20 GHD sit ups
10 Handstand push ups
Seeing as the Welsh footballers are busy with their Oscar winning dramatical dives, you likely haven’t noticed that the website has been down and the WoD post has just come out.
Sorry, right out of my control.
CrossFit Cardiff WoD
For Max Load:
3 - 3 - 3 - 3 - 3
Hang squat snatch
Specialty
3 Sets:
Max bar muscle ups
3 Sets
10 Elevated ring rows
8 Ring dips
6 Tuck to L-sits
4 Strict toes to bar
With the Xmas party rapidly approaching, I am looking for some help, we need to crown the 2022 Members Member.
But, for those of you who weren’t here last year…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 awarded 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 lot every single day, and 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. 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.
It will be available from Monday evening and the winner will be announced on the Xmas doo. Get voting please team!
CrossFit Cardiff WoD
’Jerry’
For time:
Run 1 mile
Row 2k
Run 1 mile
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
Here’s to hoping your DOMs has finally gone after Chad and that you are actually able to enjoy your bed again this weekend on account of being able to climb up the stairs.
Enjoy and whatever you do… don’t break the wall balls!
CrossFit Cardiff WoD
Within 10 minutes climb the ladder of:
5 - 10 - 15 - 20 - 25 etc*
Wall balls (20/14lbs)
Burpees to a target (6” above reach)
*each time you break 10/7 calorie assault bike sprint.
Sorry not sorry!
We are a couple of weeks away (to the day) from having to give final numbers to Tiny Rebel for the Xmas party. GET YOURSELF PAID UP AND BOOKED UP. AVOID DISAPPOINTMENT PLEASE
If you are late then I’ll send Monika over to crush you until you pay!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
20 GHD sit ups
15 Kettlebell swings (32/24kg)
10 Handstand push ups
Specialty
Push Jerk
1 - 1 - 1 - 1
Snatch
1 - 1 - 1 - 1
Increasing load
Can you go really fast under accumulating fatigue? Everyone just loves to do strength/metcon… that is not what this is. This is a test of what you can do when your legs are heavy as! This is also a test of what you can lift when you are gassed… and you are going to be gassed!
The goal, control at high heart rates!
Ps. We really, actually don’t hate your legs!
CrossFit Cardiff WoD
4 Rounds for load and time:
12 Back rack walking lunge
Rest 2 minutes
250m Row (the row must be completed within 45/55 seconds)
Rest as needed between rounds
And as a result of Monika’s frankly insane take on Secret Santa, I missed saying a MASSIVE HAPPY BIRTHDAY to Ricky!!! The best Esther Rantzen impressionist life has to offer!
I hope you have a good one buddy, even though the Polish Xmas loving mentalist stole your thunder!
CrossFit Cardiff WoD
4 Rounds for time of:
75 Double unders
25 Pull ups
5 Squat snatch (80/60kg)
Specialty
3 Sets
Max bar muscle ups
3 Sets
10 Elevated ring rows
8 Ring dips
6 Tuck to L-sits
4 Strict toes to bar
Monika has worked tirelessly, for at least the last 3 months, badgering me to post up here about Secret Santa… and so here you go, straight from the horses mouth…
“For those that love Christmas as much as I do” (NO SHIT), “we're also doing Secret Santa this year.
If you'd like to take part, I'll leave the sheet for your names on the desk in the gym. Put your name down until the 20th, as on the 20th of November we'll be picking the names out of a hat.
The gift exchange will happen on the 10th of December. limit is £10 this year.
Peace and love!
CrossFit Cardiff WoD
‘Wood’
5 rounds for time of:
Run 400m
10 Burpee box jumps (24/20)
10 Sumo deadlift high pull (40/30kg)
10 Thrusters (40/30kg)
Rest 1 minute
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.
For the Fallen
By Laurence Binyon
With proud thanksgiving, a mother for her children,
England mourns for her dead across the sea.
Flesh of her flesh they were, spirit of her spirit,
Fallen in the cause of the free.
Solemn the drums thrill; Death august and royal
Sings sorrow up into immortal spheres,
There is music in the midst of desolation
And a glory that shines upon our tears.
They went with songs to the battle, they were young,
Straight of limb, true of eye, steady and aglow.
They were staunch to the end against odds uncounted;
They fell with their faces to the foe.
They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them.
They mingle not with their laughing comrades again;
They sit no more at familiar tables of home;
They have no lot in our labour of the day-time;
They sleep beyond England's foam.
But where our desires are and our hopes profound,
Felt as a well-spring that is hidden from sight,
To the innermost heart of their own land they are known
As the stars are known to the Night;
As the stars that shall be bright when we are dust,
Moving in marches upon the heavenly plain;
As the stars that are starry in the time of our darkness,
To the end, to the end, they remain.
“When you go Home, tell them of us and say,
For your Tomorrow, we gave our Today”
John Maxwell Edmunds
1916
CrossFit Cardiff WoD
Remembrance
Within 18 minutes, complete as many rounds and reps as possible of:
11 Hang Power Snatch (35/25kg)
11 Burpees
11 Thrusters (35/25kg)
11 Pull ups
On the 11th minute, pause for 1 minute in silence
We will turn the heat down a little, and chuck the load RIGHT up. Pick up some seriously heavy weight and build those butt cheeks ready for the obvious… 🎄🔥🥜🔩
CrossFit Cardiff WoD
1 Rep max deadlift
Specialty
Push Jerk
2 - 2 - 2 - 2
Straight heavy sets
Snatch
1 - 1 - 1 - 1
Tomorrow is going to be cheeky, let’s just say that. You will have fun, I’m sure, just not in the hour that you attend CrossFit Cardiff. 😂😂
Still, everything else you do on your Wednesday will be easy in comparison.
Enjoy!
CrossFit Cardiff WoD
Every 8 minutes for 32 minutes:
400m Run
30/25 Calorie row
30/25 Calorie assault bike
Here’s to hoping that all of your bits are intact after yesterday’s savagery, and that your week is off to cracking start. Unfortunately for you lot, you aren’t going to get any let off this week. Grit your teeth, warm up well and dedicate some additional time to recovery. The goal is an enjoyable rest day on Sunday!
CrossFit Cardiff WoD
3 Rounds for time of:
8 Shuttle runs
4 Wall walks
8 Shuttle runs
30 Wallballs (14/20lb)
*1 shuttle run = out and back 25ft
Specialty
5 Sets:
Max bar muscle ups
3 Sets
10 Elevated ring rows
8 Ring dips
6 Tuck to L-sits
4 Strict toes to bar
Evening you legends, here’s to hoping that you all had epic weekends, following a decent thrashing from Mikey B.
Speaking of thrashings from Mikey B, next Saturday we are going to be tackling Chad 1000X. A workout dedicated to an absolute legend of a man. His widow, Sara, a good friend of mine will explain best…
"My husband, Navy SEAL Chad Wilkinson, served honorably for 21 years. When Chad took his life he had everything to live for: myself and our children, extended family, his fellow brothers and our community.
This is a silent disease where symptoms, triggers and warnings are often recognized too late. Chad is not alone, this is a silent epidemic with the enemy sneaking quietly into our homes and it has to stop. We want to use Chad’s life and legacy to raise awareness for suicide prevention. Our hope is to remove mental health stigmas, and encourage people to reach out, one step at a time, no matter who you are.
Our goal is to honor Chad and all Veterans currently struggling this and every Veterans Day moving forward. I hope you’ll join me and our community in doing the Hero WOD named after my husband Chad, supporting Veteran Mental Health Initiatives."
Sara Wilkinson.
Click on this link below to find out how you can donate to the cause. Also if you have the time, listen to this amazing podcast to hear the full story…
Saturday’s classes will be combined and will be an organised WoD for Chad. Should you want to perform the workout with weight, bring a sturdy rucksack. The workout can be scaled in multiple ways, so do not stress, just rock up and join such a positive movement.
CrossFit Cardiff WoD
3 Rounds, each for time:
3 Power cleans
3 Front squats
3 Shoulder to overhead
20 Pull ups
Rest 5 minutes
(100/70kg)
Happy Friday you legends! Here’s to hoping that your weekend is full of fun, beer, good rugby and no burnt out clutches!
Enjoy and get ready for Monday! One week closer to a very messy Xmas party!
CrossFit Cardiff WoD
For time:
25 - 20 - 15 - 10
30 - 25 - 20 - 15
60 - 50 - 40 - 30
Toes to bar
Calorie Row
Double unders
Keep your eyes peeled on social media as well as the what’s app group for the CrossFit Cardiff Xmas piss up info. The details have come out so that we can plan on numbers, get your names in the hat ASAP!
CrossFit Cardiff WoD
Back Squats
2 - 2 - 2 - 2 - 2
Straight heavy sets
Specialty
Push Jerk
3 - 3 - 3 - 3
Straight heavy sets
Snatch
1 - 1 - 1 - 1
Now then, a huge example of how folk have gotten a hell of a lot fitter over the years. Amanda was first performed at the games in 2010, with most athletes looking like they were going to die trying. Nowadays the workout can be done unbroken and sub 3 minutes if they don’t scale the thing up to be even harder; maybe with more reps or more load. Totally bonkers!
Watch the crazy difference...
The second video is Noah Olsen and is still very messy for what his current day example would look like.
Enjoy!
CrossFit Cardiff WoD
“Amanda”
9 - 7 - 5
Ring muscle ups
Squat Snatch (60/40kg)
Okay okay, I am wishing my own life away by ridding us of the last day of October. NOW it’s November… means I have to wear shorts for one more day!
The wedding was a roaring success, no need to worry, I was right! The only issue we had was Cath Knapton’s very heavy left foot. The picture is simply entitled… NUMPTIES!
CrossFit Cardiff WoD
5 rounds each for time of
Within 3 minutes:
400m run
Specialty
Every minute for 10 minutes:
2 Bar muscle ups
4 Rounds
5 Tuck to L-sit
5 Strict chest to bar
5 Strict toes to bar
20s Chin over bar hold
Massive congratulations to Mikey B for such an amazing wedding! He looked smart as a guard and twice as hard, but was had a huge punch in the face when Sam came walking down the aisle, he is seriously punching of course!
Obviously this is being written pre-wedding so I am tempting fate! But, as the best man I will be tying his shoelaces firmly together to make sure he doesn’t FUCK right off on the day of the race.
This also means that I don’t have a picture of the lovely couple! Just wait a day or two!
CrossFit Cardiff Partner WoD
For time:
100 Thrusters (42.5/30kg)
Every minute on the minute:
5 Burpees over bar
Partners work every other minute
The Corps of Royal Marines (RM), also known as the Royal Marines Commandos, are the UK's special operations capable commando force, amphibious light infantry and also one of the five fighting arms of the Royal Navy. The Corps of Royal Marines can trace their origins back to the formation of the "Duke of York and Albany's maritime regiment of Foot" on 28 October 1664, and can trace their commando origins to the formation of the 3rd Special Service Brigade, now known as 3 Commando Brigade on 14 February 1942, during the Second World War.
As a specialised and adaptable light infantry and commando force, Royal Marine Commandos are trained for rapid deployment worldwide and capable of dealing with a wide range of threats. The Corps of Royal Marines is organised into 3 Commando Brigade and a number of separate units, including 47 Commando (Raiding Group) Royal Marines, and a company-strength commitment to the Special Forces Support Group. The Corps operates in all environments and climates, though particular expertise and training is spent on raiding, amphibious warfare, arctic warfare, mountain warfare, expeditionary warfare, and its commitment to the UK's rapid reaction forces.
Happy birthday lads! To all those who are currently serving or those that have… take a bow, it is thoroughly deserved.
Raise a beer to those we have lost!
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minutes of:
20 - 15 - 10
Calorie row
Front squat (60/40kg)
Burpee over the rower
These are you go, I go rounds
We are nearly there, I think the goal of this week from Mikey has been to make Sam look like a complete muppet while attempting to walk down the aisle on Saturday morning! 😳😂
It’s ok, it’s totally acceptable to have to stop halfway, lean on a pew for a second and then continue. Really though, those knees are only weak having spotted the best man in his get up! 😉
CrossFit Cardiff WoD
3 Rounds for time of:
12/10 Calorie assault bike
10 Squat snatch (60/40kg)
Specialty
Push Jerk
2 - 2 - 1 - 1 - 1 - 1
Increasing load
Snatch balance
2 - 2 - 2 - 2 - 2
