WoD - Tuesday 20th December, 2022

Just as a reminder you legends, below are the Box Xmas opening hours over the silly season…

CrossFit Cardiff Festive Opening Hours
Xmas Eve - 10:00 - 12:00 Open Gym
Xmas Day - 11:00 - Until the last burpee is done
Boxing Day - CLOSED
27th - 31st
WoD Class - 10:00 - 11:00
Open Gym - 11:00 - 12:30
New Years Day - CLOSED
January 2nd Bank Holiday:
WoD Class - 10:00 - 11:00
Open Gym - 11:00 - 12:30
January 3rd: Regular hours

Continue on at least one last hard week of training prior to the full commitment to the silly season, come on!

CrossFit Cardiff WoD
4 Rounds of:
5 Front rack walking lunge
10 Front Squats
5 Front rack walking lunge

These are straight sets, high load throughout.

Specialty
Handstand walk practice

Find a 3 rep max weighted chin up
Then:
3 - 3 - 3
Chin ups
@90%

WoD - Monday 19th December, 2022

Don’t Sunday’s and Sunday evenings feel so much better when you don’t have raging hang overs?! I’m guessing Monday mornings are going to too! Almost looking forward to it.

Now unfortunately for you guys, I promise my eyebrows on there being no fitness surprises this week. Rubbish news I know!
We are going to kind the week off with something pretty nasty though!

CrossFit Cardiff WoD
5 Rounds for time:
21/18 Assault bike calories
15 Overhead squat (40/30kg)
9 Burpee over the bar

GOOD LUCK and Happy Monday!

WoD - Friday 16th December, 2022

Happy Friday you lovely lot! I seriously hope that for your sakes, this weekend will be as dry as a bone!

Get down and get some good training in, build up your tolerance for the up and coming carnage of Xmas!

Enjoy!

CrossFit Cardiff Partner WoD
For time:
21 - 15 - 9
Back squat (70/50kg)
Calorie row
These are you go, I go rounds.

WoD - Thursday 15th December, 2022

The silly season is in full swing and the countdown for the men among you to make a start to your Xmas shopping. Only another 9 days before you need to think about what to get everyone!

Every year I say I won’t be flying about Cardiff City Centre in a blind panic after Xmas Eve open gym finished, but… it’s never going to happen.
If any of you lads/lasses are in the same boat we can meet up, drink beer and delay the pain even further! 😉

Until then, just chill out as the inevitable stress is for sure coming your way!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
5 Bar muscle ups
50 Double unders
5 Handstand push ups

Specialty
Power clean
Squat clean
1 - 1 - 1 - 1

Back squat
8 - 8 - 8
Straight sets

WoD - Wednesday 14th December, 2022

Okay, okay I think i’m okay. It took a fair while due to you generous souls buying me sooooooo many shots! You must have remembered how much I said I loved them! So from the depths of my 2-day hang over… thank you!

Next year I will pass the mantle onto Nicole.

The night was an over-all success. However there were a few glitches, all of which were unknown to me prior to arriving. Still, we live and learn and will endeavour to find another and much better location for next year. One who I will make promise not to screw us over and make double bubble!

Back to the weeks mayhem. Enjoy!

CrossFit Cardiff WoD
Within 20 minutes climb the ladder of:
2 - 4 - 6 - 8 - 10 etc
2 - 4 - 6 - 8 - 10 etc
Ground to overhead (60/40kg)
GHD sit up
Run 200m between sets

If there is any alcohol left in your systems, that should sweat it out!

WoD - Tuesday 13th December, 2022

Still, I am no where near ok but can sort of function.

I wild better tomorrow. Now however, I somehow have to go and work!

CrossFit Cardiff WoD
For max load
4 - 16, 4 - 12, 4 - 8
Deadlift
Back rack walking lunge

These are super sets

Specialty
Accumulate 25 bar muscle ups

2 Sets
10 Elevated ring rows
8 Ring dips

3 Sets
30s Ring support hold
20s Bottom ring dip hold
12 V-ups

WoD - Monday 12th December, 2022

It’s extremely hard to type from this glass cage of emotion. And therefore, that’s all you’re getting! Thanks for the shots f**kers! 😉

CrossFit Cardiff WoD
Air Force WoD
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat
Barbell loaded at (40/30kg)
Perform 4 burpees on the minute, every minute. Including the first.

WoD - 12 Days of Xmas

HEEEEEEEEEEEEEERE WE GOOOOOOOO!

A few things will happen today:
1. I will likely have to carry Mikey B for far more 200m buddy carries then he will carry me.
2. Someone is going to get smashed right in the face by a 2 for 1 wall ball.
3. I will lose members due to your antics at the party tonight.

All will be worth it!

Now not that this is actually going to prevent the coaching staff from having a total meltdown, when attempting to explain this workout to you all but… play the song and simply replace the gift with vile movements! Then, you understand the flow of the workout.

For those of you who are new to this, then do not complain, because if you do I will be returning to the old fashioned workout which, even without 2 for 1 wall balls, was vile!!!

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 9th December, 2022

We are there, it is finally upon us, the eve of the infamous CrossFit Cardiff Xmas Party.

Polish your handbags and press your gladrags, EAT some food following the vile 12 days of Xmas workout and get yourselves as drunk (clearly drink responsibly and DO NOT BY COACHES SHOTS) as you possibly can, you’ve earned it!

See you on the dance floor.

CHECK TEAM UP FOR A CHANGE TO TOMORROW’S WOD TIMES. ONE BIG CLASS

CrossFit Cardiff WoD
3 rounds for time:
400m run
40 GHD sit-ups
7 Deadlifts (140/110kg)

WoD - Thursday 8th December, 2022

Please join me in whooping and hollering for Joe G who has officially achieved the status of CrossFit Level 2 Trainer!

The weekend course is savage, plain and simple. There is no where to hide. Teaching a group of strangers movement under the watchful eye of a seminar staff lead, who will soon be sitting you down telling you just what you suck at… it is a big ask!
Joe did you all very proud and taught to a high standard, you are all very lucky!

Congratulations brother! We will celebrate by drinking beer until we are sick into our own back pockets this coming Saturday.

My strong advice to you all is NOT to poo poo this workout… it pinches just a little bit! 😉

CrossFit Cardiff WoD
“Bradley”
10 rounds for time of:
100m sprint
10 Pull ups
100m sprint
10 Burpees
30 Seconds rest between rounds

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.

Specialty
Power clean
Squat clean
1 - 1 - 1 - 1

Back squat
8 - 8 - 8
Straight sets

WoD - Wednesday 7th December, 2022

Hump day and therefore officially counting down to a weekend of savage workouts (well maybe one that feels more like two) and and hangover that fits the same bill.

Start mentally preparing yourself. RIGHT NOW!

Below are the Xmas opening hours, for the first of a MILLION times. Maybe it will need 1,000,001 for Tackleberry to catch on? 😉

Xmas Eve - 10:00 - 12:00 Open Gym
Xmas Day - 11:00 - Until the last burpee is done
Boxing Day - CLOSED
27th - 31st
WoD Class - 10:00 - 11:00
Open Gym - 11:00 - 12:30
New Years Day - CLOSED

CrossFit Cardiff WoD
For max load:
Back squat
21 - 15 - 9

WoD - Tuesday 6th December, 2022

The countdown to absolute savagery is on! And, as a result the worst hang over you will have experienced for sometime is looming.

The team work hard all year around and are ready to party just as, and so with respect, I will be closing the box on Sunday to allow them to die in peace! Apologies for the athletes among you who have decided not to attend the party in place of training on Sunday! 😉😉 You are 100% missing out on something big!!

CrossFit Cardiff WoD
For time and load
Within a 20 minute window:
1k Row
Rest 5 mins
1 Rm hang squat snatch

Specialty
Bar muscle ups
Accumulate 25 bar muscle ups

2 Sets
10 Elevated ring rows
8 Ring dips

3 Sets
30s Ring support hold
20s bottom ring dip hold
12 V-ups

WoD - Monday 5th December 2022

TODAY, MONDAY THE 5th DECEMBER IS THE FINAL (FINAL) DAY TO GET YOUR XMAS DO TICKET PAID FOR!

NO EXCEPTIONS…SHAZZA “TACKLEBERRY”

Now then, be prepared for Joe G to come hard at you with all the cool shit that he has learnt during the weekend on his very warm L2. He was “Kenny Keen” on day one, first through the door… not so much on day two following a Saturday night visit to a cheeky wine bar! 😂😂

Either way, you lot are screwed!

I seriously hope that you lot took the L2 as a reason to rest, you are going to need it!!!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
5 Thrusters (60/40kg)
10 Burpee over bar
20/15 Calorie assault bike

WoD - Friday 2nd December, 2022

Happy Friday you legends! Please remember that the gym is closed this weekend for the CrossFit Level 2 seminar. The only poor bugger allowed in for a high level thrashing will be Joe G, who is taking said L2 and will be getting a high level thrashing!

Wish him luck when you see him or… give his legs some sympathy if you don’t get to him in time!

CrossFit Cardiff WoD
Snatch
0 - 4 minutes
3 Reps
Rest 2 minutes
4 - 8 minutes
2 Reps
Rest 2 minutes
8 - 12 minutes
1 Rep

The goal is to set the heaviest load possible for each rep range. Increase as reps decrease. Heavy singles, no touch and go.

WoD - Thursday 1st December, 2022

Pinch, punch… PAY FOR YOUR CHRISTMAS PARTY TICKETS… please!

You know it’s all just jokes, just necessary hey? The same as when the trainer briefing the class states at least 3 times that the sets are meant to be ascending loads, gives an example of what is acceptable and double checks right before starting the clock and… there are still folk doing their own thing…

We wouldn’t have it any other way! Keeping us on our toes.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10 minutes of:
10 Handstand press ups
1 Rope climb

Specialty
Squat clean
2 - 2 - 2 - 2

Back squat
10 - 10 - 10
Straight sets

WoD - Wednesday 30th November, 2022

We are there, the long awaited comfort of warmer lower legs is upon us… we can officially put the little bastards away for the winter. I cannot wait.
No heated clothing until January! And yes, there is such a thing!

PAY UP YOU LOVELY LOT! THE COUNTDOWN IS ALMOST ON

CrossFit Cardiff Partner WoD
“Whitten”
5 Rounds for time:
22 Kettlebell swings (32/24kg)
22 Box jumps (24/20”)
400m run
22 Burpees
22 Wall balls (20/14lbs)

We are running this as a partner workout, reps should be split equally. Partners will run together.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

WoD - Tuesday 29th November, 2022

Happy Tuesday, meaning that we are one whole day closer to you lot needing to PAY FOR THE XMAS PARTY (cash only at the gym please) than we were yesterday!
DO IT!!!

Big love and have a bit of this…

CrossFit Cardiff WoD
12 - 12 - 12 - 12
Front rack walking lunges
After each set:
12/10 Calorie assault bike

Specialty
Accumulate 20 Bar muscle ups

2 Sets
10 Elevated ring rows
8 Ring dips

3 Sets
30s Ring support hold
20s Bottom ring dip hold
12 V-ups

WoD - Monday 28th November, 2022

Ok so we are nearly into December which means a few things:

1. I can wear something other than shorts to coach in. January next year!

2. You no longer look like such a numpty if you have a Christmas tree up.

3. YOU NEED TO PAY FOR THE CROSSFIT CARDIFF XMAS PARTY!!! AND FAST!

Do not miss out! There are a bunch of you who have accepted the invite on Facebook and not paid and another lot who have not accepted the invite and paid! It’s a stressful time! 😉

THIS WEEK IS YOUR LAST CHANCE

CrossFit Cardiff WoD
3 Rounds for time of:
15/12 Calorie row
5 Bar muscle ups
15/12 Calorie row
15 Toes to bar

A very cheeky WoD to blow out some weekend cobwebs.

WoD - Friday 25th November, 2022

I wonder if a fart from a dog is always followed by a guilt look?!

Enjoy your weekends with that thought at the front of your mind. Answers on a postcard please.

By the way, in case you weren’t aware by looking at it, tomorrow’s workout is going to pinch a little. I would not poo poo it.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
15 Pull ups
30 Wall balls (20/14lbs)

WoD - Thursday 24th November, 2022

Well if that didn’t pinch, tomorrow will. You are going to love it! I mean what’s not to love?! Heavy deadlifts and assault bike calories? Just image you got the chance to do burpees and finish the week with a shit ton of wall balls! 😬😬

CrossFit Cardiff WoD
For time of:
15 - 12 - 9
Assault bike calories
Deadlift (120/90kg)
Bar facing burpees

Specialty
Squat clean
2 - 2 - 2 - 2

Back squat
10-10-10
Straight sets