WoD - Thursday 15th August, 2019

A little moist?? That was the term of the day yesterday, and it would’ve been used once more, had Melski not still be out running the mile! When she gets back, in a new personal best time of 23:59.59 then she will more than likely utter, in her thick cockney/Cardiffian accent…”F@@K I’m moist!! Why do we have to bother with this Cardio S**T!!”
She, out of the rest of you legends was probably the least impressed by the whole ordeal. Direct feedback straight to Alex Conroy please!

Lets hope for better…

CrossFit Cardiff WoD

Within 5 minutes, complete as many rounds and reps as possible of:
Row 15/12 Calories
10 Double Dumbbell Push Press (50/35lbs)
30 Double Unders

Rest 10 minutes 

Within 7 minutes, complete as many rounds and reps as possible of:
Row 15/12 Calories
10 Double Dumbbell Push Press (50/35lbs)
30 Double Unders

Begin the second AMRAP from where you finished the first

One total score to go to the whiteboard please lovelies…

It’s in case you get chased by a bear Melski!

WoD - Wednesday 14th August, 2019

Rumour has it that the members of CrossFit Cardiff are now far more comfortable with wandering the streets on their hands rather than their feet! Aside from your keys constantly falling out of your pockets the only real drama is that it’s difficult to carry a pint of punk with your foot, and there’s no way you can order a big round!

And now that you are all seriously efficient at muscle ups, you are going to look like bronzed superstars when getting out of your infinity pool.

Now, prey that the weatherman is full of shit!

CrossFit Cardiff WoD

For total time and load:

Bike 2 miles 

- into -

Within 15 minutes establish a 3RM front squat

- into -

Run 1 mile 

Get those times and loads up on the whiteboard and importantly, in your logbooks/phones whatevs…

WoD - Tuesday 13th August, 2019

Tuesday and nearly a week after that hell on earth workout that Hannah programmed: Ass bike, thrusters and muscle ups. Two days shy of a week and I can just about, just about walk without having to lock my knee out prior to my foot touching the ground.
12 years i’ve been doing CrossFit, and other than one period off when I was on a residential course and could only really kettlebell swing, sprint and do muscles ups on the rings I’d strung up in a tree, i’ve been consistently training. Still I get crippling DOMs. I looked like a total bellend all weekend! Well, even more than normal!

CrossFit Cardiff WoD

Prior to today’s workout we will dedicate 15mins to improving the transition phase of the movement via a drill utilised by Pamela Gagnon. Check it out for reference…
https://www.instagram.com/p/B00-BAqAd55/?igshid=10dlt685evkc1

For Time:
15 - 12 - 9 - 6 - 3
Hang power clean (60/40kg)
Ring Muscle Up

Please get those times up to the whiteboard following the workout…

#bestbuds

WoD - Monday 12th August, 2019

I hope you guys have all had enjoyable weekends, albeit slightly soggy!

Next Saturday, as per event posted on the members page, we have a Bring a Buddy event. It’s pretty simple:

• Select and drag a buddy to the gym

• Partner with said buddy and perform the workouts created by the mind of the master

• Win some cool prizes

• Drink beer and get loose

Saturday will be the first day of a brand, spanking new…bring a buddy week. Running therefore from August 17th - 24th you are welcome to bring a friend or more to the gym with you, free of charge.
All that is needed is to email Davs on dafydd@crossfitcardiff.com, and remind them that not every class ends in beer drinking shenanigans!

Get them involved in something very cool, don’t keep it all for yourselves!

CrossFit Cardiff WoD

Today we dedicate some time to becoming gymnastic ninjas…

For 15 minutes
Pistol progressions/skill work

15 minutes
Handstand Walk progressions

Complete as many rounds and reps as possible within 10 minutes of:
10 Pistols 
10m Handstand Walk
10 Ab Mat Sit Ups 

Shake off those hamstrings and get your times up to the whiteboard please…

WoD - Friday 9th August, 2019

It’s that Friday feeling, likely to be a rainy day as our wonderful weather is taking a break, ready to be shit hot again throughout the September Indian summer that we are going to have!

Anyway, enough bollocks about the weather, you lot have a job to do for me please. Your near and dear, Ashwell, turned the fruitful age of 24 last week! 24, holy shit! One year away from cheap car insurance and access to some of the world’s finest evening entertainment.
Now, as I am such a prick of a boss, he was forced to work on Thursday (the day after his big day) and so Ash unfortunately could not fully enjoy his celebrations. Not nearly to the extent that I want you to lead him to on Saturday night.
Get him out, and get him so smashed that his antics of attempting to climb into his own shoes get him an evil star from the Ms. It is his birthday after all!

CrossFit Cardiff WoD

For time:
400m Run
21 - 15 - 9
Deadlift (120/80kg)
Box Jumps (24/20”)
400m Run

Please put your butt cheek burning times up on the whiteboard before dragging the ginger ninja to the pub for Saturday’s pre-drinks.

WoD - Thursday 8th August, 2019

The good thing about partner workouts is that you get to hide in the relative safety of each others suffering, better but sometimes worse in a team, more rest ultimately equals more pain. A way of programming programmed rest without actually calling it so.

Those are the special ones after all, the interval style, vomit inducing moderately loaded barbells that make you wonder the meaning of life. Maybe ones with some cheeky assault bike calories to start? Yep, they are for sure the worst…😬

CrossFit Cardiff WoD

4 Rounds for each time:
20/15 Calorie Assault Bike 
15 Thrusters (60/40kg)
5 Ring Muscle Ups 
Rest 3 mins

WoD - Wednesday 7th August, 2019

No surprises tonight sorry team. Just heavy arsed barbells causing lots and lots of fun! Taking you into partner workout hump day with a bang and a smile on your face.
There won’t be any surprises tomorrow either, not unless you want there to be that is. As you are all now aware that surprise fitness is the very best kind! Who knows, it may rear its pretty head again sometime. Never trust a CrossFit Trainer…they lie to get you to do painful stuff!

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible within 15 minutes of:
30 Double Unders
20 Dumbbell Hang Snatch (50/35lbs)
10 Pull Ups

These are you go, I go rounds. Rest and recover while your partner tears arse! Total rounds completed to the board if you can still hold on to the mark please…

WoD - Tuesday 6th August, 2019

Well wasn’t that fun! Not the first part as guess what…sprints really, really hurt! But also not the second, as, with no warning or knowledge then no one can sandbag! Sorry not sorry, but you actually have another sadist to blame!

Tomorrow we have something far more fun for you. Kind of. A heavy assed piece, but, it is all the lifts and therefore is gassy and can be as frustrating as whipping the bad of your head on double unders.

CrossFit Cardiff WoD

Within 30 minutes and for max weight complete one bear complex:
1 Power Clean
1 Front Squat
1 Jerk
1 Back Squat
1 Jerk (from behind the neck)

Although not advised when at maximal loading, a squat clean thruster into a thruster from behind the neck is allowed. Have fun and get those loads on the board please…

WoD - Monday 5th August, 2019

Diversion and confusion are powerful tools, testing commitment and mindset. It was a classic “trick” used by the military…following a brutal load carry, often over distances averaging 15 miles while carrying close to 60kg, completely exhausted and wet through. A 4 tonne truck would come into view, just ahead in a lay-by, and like a beacon of morale lads would speed up; knowing that this vehicle was the gate way to dry clothes, warm fluffy beds (maybe not) and hot food.
But, on approaching the driver starts up his engine and buggers off! Reactions are closely monitored, some are utterly stoic, nod and say…”no problem.” While some grown men throw legitimate tantrums. Like children, they sit down on the floor and give up. Potentially “good lads”, extremely fit and amazing soldiers. It’s not enough.
As the All Blacks say…”good people make good All Blacks.”

There is a point behind all this…

CrossFit Cardiff WoD

For Time: 
500m Row
30 Bar Hop Burpees

Please put times up to the whiteboard…

WoD - Friday 2nd August, 2019

Thank F**K it’s Friday and the is NO more destruction of the shoulder joint!

Still, there is a slight possibility that I might be Suller in this workout, if of course half way around his second round run a large group of Valley Commandos screech their 17 seater mini-bus to a halt just as he is making the turn, rugby tackle him to the ground, sit on his face momentarily in an act of disorientation before dragging him back to the awaiting Aberdare bound pleasure bus. And, upon reaching his sordid destination (as well as en route) performs classic “valleys treats” which can only resemble sexual assault, dumping him back in the same location, energy sapped and far less of a man, but with his right nano lace untied.
Then, and only then, might I stand a chance of beating the whippet.

CrossFit Cardiff WoD

3 Rounds for time of: 
30/25 Calorie Row
800m run

Get your times on the board please team, and remember THE GYM IS CLOSED FOR AN L1 this weekend…

WoD - Thursday 1st August, 2019

Pinch, punch…the best month of the year hey! Except of course if you wake up with DOMs so bad you need to kip out of bed! Suller has taken the notch up a rank or two this week hey, and it’s not over yet! Luckily you haven’t got to use your shoulders again until…whatever time class you are doing today…😳

Maybe he is fighting hard to combat the infamous DadBod. By punishing everyone with beach ready workouts and causing Al Conroy to be forced to “take a knee” for around 30 minutes before feeling able enough to drive a car! Great workout!

Look out…

CrossFit Cardiff Partner WoD

Double JT
42 - 30 - 18
Handstand push ups
Ring dips
Press ups

Split the work how you see fit, take post WoD selfies of massive shoulders and get those times up to the whiteboard please…

WoD - Wednesday 31st July, 2019

Another month comes to a close and we are one away from the dreaded ‘embers! However, the good news is that we only have four of those bad boys before the 2019 CrossFit Cardiff Xmas Party is upon us, truly an evening to get excited about!

NOTICE

There will be no open gym or regular classes at the gym this weekend due to hosting a CrossFit Level 1 seminar. Giving back to the community and allowing 40 new bad asses to begin their journey and hopefully open a shit ton more CrossFit affiliates…another is one more of us and one less of them!

Yoga

Yoga will be on from 5:30 - 6:30 (17:30 - 18:30) with Liv. Allowing you guy to bend all of your weekly stresses away. DO IT!!!

CrossFit Cardiff WoD

Front Rack Walking lunge
8 - 8 - 8 - 8 - 8

Get some heavy plates on those bars, and bring out the glutes. Scores to the board on completion please…

WoD - Tuesday 30th July, 2019

Bugger off rain! I want to go outside on my day off and even out this t-shirt and ankle sock sun tan! Also, having my dogs balls in my face while writing reports is undesired and would be something else that a bit of sunshine would fix!

It’s not winter yet you scumbag weatherman, lets go!

Fingers crossed the weather gods heard me. Luckily you’re workout is in the comfort of inside the gym if they didn’t.

Ps. Not another ramble, but Conroy did his CrossFit L2 Trainer course this weekend, and hopefully anyway now will get the results. All I know is that he had a great reminder of just how much he loves a PVC pipe!

CrossFit Cardiff WoD

5 Rounds for max reps of:
1 Minute Max Effort Burpees
1 Minute Max Effort Air Squats 
1 Minute Max Effort Pull Ups 
3 minutes rest

Your score is total reps each round. Please get them up on that board before you leave!

WoD - Monday 29th July, 2019

Unreal how this has come around so quickly, and I will guarantee that it feels far faster for two certain legends, but…we officially celebrate a very cool, young man’s 1st birthday. Finely Suller.
We only have to do this workout 14 more times before he can join the Marines and be brought home to meet his chicks dad! 😳😬😉 Maybe his mum and dad wouldn’t be so keen!

Penblwydd Hapus young man. I wonder how many more times we will have to do this workout before the man himself is doing it with us.

CrossFit Cardiff WoD

Finley
7 Rounds For Time of:
7 Cleans (60/40kg)
7 Shoulder To Overhead (60/40kg)
20 Box Jumps (24/20”)
18 Toes To Bar

He’s definitely going to have abs like slabs, is the lad! Please post times to the whiteboard…

WoD - Friday 26th July, 2019

One morning, towards the end of Marine training, when we were all particularly tired, we had an early morning PT session booked into the timetable. 06:00 and with one of the training team, rather than the PTI. Now seeing as these guys new a lot about guns, and not much about how to administer any type of intelligent fitness, simply meant that we were set to get an all out thrashing! One that would make you wish that you were back at home with your mummy, regardless of your age.

We were all up, at 05:00, because you have to shower before you get thrashed (as well as afterwards, of course), stood to attention waiting to see which evil bastard it was who was tasked to make our eyeballs bleed before the sun came up.
06:05 and nothing. 06:10…was it a test? 06:15 Someone was watching us, surely. Seeing what we would do. 06:25. F**k it, we’re going back to bed! 07:50 Back on parade ready for the days training, no second shower (ssshhhh) and this time with a very hung over and sheepish looking Corporal giving us shit, order restored.

…don’t you worry though, that is never happening to you! We will always be there for class, poised to relentlessly administer a damn good thrashing!

CrossFit Cardiff Partner WoD

For time:
20 Devils Press
40m of Overhead Walking Lunges 
40 DB Thrusters
20 Devils Press
40m of Front Rack Walking Lunges 
40 DB Thrusters
20 Devils Press
40m of Back Rack Walking Lunges 
40 DB Thrusters
(2xDB 50/35lbs)

Now this will definitely make your eyes bleed. Team times to the board please…

WoD - Thursday 25th July, 2019

Yep, Monday and Tuesday’s workouts have definitely left their mark. I can feel this unusual pain in my legs, causing my face to screw up even before my eyes have opened, right after I utter the words…”man I love those assault bikes!”

Not to worry, for the rest of the week we can all come to class hold hands and simply sway, left to right, in a sort of protest, gently chanting “F**K you Davs, we are doing no more functional movement.”
Good luck biatches!

CrossFit Cardiff WoD

Within 20 minutes, complete as many rounds and reps as possible of:
Run 1 mile
Then: 
8 Handstand Push Ups
10 Kettlebell Swings (32/24kg)
12 GHD Sit Ups

Run once, not twice or three times. Get those slabs ready for the beach, just chuck your scores up before you go please…

WoD - Wednesday 24th July, 2019

Holy British Summer time Batman! Who needs to go on holiday?! Just head to the box and do a vile workout with max rep burpees…after you’ve caned yourself on an assault bike and caught a wall ball or two with your face. Beautiful!

No dramas though, tomorrow you have a dedicated strength day, get hot and sweaty lifting heavy arsed loads and remember…PB’s in red and…don’t moan about the weather, it’ll be fracking freezing before you know it!

CrossFit Cardiff WoD

Within 30mins
Establish a 1RM Squat Snatch

Loads up to the whiteboard please team…PB’s in RED!

WoD - Tuesday 23rd July, 2019

If you see 3 people, maybe more, wandering about the gym aimlessly and looking exactly like Gem Verallo it’s because she has dragged her entire family down to “Bring a Buddy” week, and so should you have!

There is talk of Alfie’s mother making an appearance just to smash the hell out of him in a workout. No swearing on Wednesday night please!

What a perfect workout for the first day of bring your mates along to get thrashed until their eyeballs bleed hey?! Tomorrow’s might be better…or not.

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 5mins of:
20 Deadlift (60/40kg)
10 Shoulder To Overhead (60/40kg)
Immediately into…
3 Rounds for time:
30 Double Unders
15 Chest to Bar Pull Ups

Please write rounds and reps and overall time to the whiteboard…

WoD - Monday 22nd July, 2019

Happy Monday Team…BUDDY WEEK!!!

All week, you’re buddies will be wandering around the gym looking like a rabbit in the head lights! Scared, nervous and seriously confused due to the fact that people are actually talking to them while they are in a gym! 😕 Not only, but the sweaty, half naked hugs will freak them right out. DO IT ALL!

Support and care about them all like nothing else in the world matters, we are fiercely loyal and wonderfully welcoming.

On another note. Get your arses to class! Especially tomorrow evening as not only do we have a wonderful workout planned for you, but there will be will be a film crew present in the evening (between 17:00 - 18:00 approx) to film have of the 16:30 and 17:30 classes. Now here’s that previously wonderful workout

CrossFit Cardiff WoD

For 3 Rounds and within 3mins:
20/15 Calorie Assault Bike
30 Wall Balls (20/14lbs)
Max Rep Burpees

Rest 6 minutes between rounds. 

WoD - Friday 19th July, 2019

Who’s got that Friday feeling? I know you lot all have, just can’t wait to get out of the office and to the gym where you can smash yourself into the ground for the first time (of many) this weekend.

Well if anything, tomorrow’s workout will get you ready for a fun filled weekend on the beach…in the rain! A challenging gymnastics based punch in the respective genital area, pumping you up just like Friday’s used to be like in the globe gym…chest and bi’s night!

CrossFit Cardiff WoD

5 rounds for time:
1 Min L-sit hold off dumbbells
20 GHD Sit Ups
10 Strict Handstand Push Ups

Scores up before you head out onto the town to flex your way through another Friday night…