WoD - Wednesday 20th November, 2019

This time last year I was refreshing my messages constantly, awaiting the news that our handsome little bugger (soon to be named) Oppo had been born. Happy and healthy and beginning the eager wait to make the move to Wales.

Funny how that not even one year on the little rat badgers me constantly to play or for a scratch, sprawls himself across the sofa until darting to Hannah’s rescue as clearly blowing your nose is a sign of near death! He behaves himself almost impeccably until someone else is around where he switches into a chewing, barking, ball chasing, air humping dog!

Stuck to me like a 30kg piece of velcro, he makes it super easy to get work done…maybe the breeder has a 12 month return policy?!

CrossFit Cardiff WoD

Within 30 minutes perform both parts A & B:

A: ‘Isabel’
30 Snatch (60/40kg)

Then, in the remaining time...

B: 1RM Squat Snatch

Please post times and loads to the whiteboard…

WoD - Tuesday 19t November, 2019

Although to some, this may appear to be bullying, it really couldn’t be further from the truth! My intentions come from 100% good will rather than pure evil!
Should Ollie decide to take his mother up on the offer of, I’m sure, a delicious meal coupled with an extremely festive evening he will: wake up refreshed and in the good books, hang over free yet unable to put his finger on the bizarre gut wrenching feeling, cursing through his veins.
It is simple…FOMO! Fear of missing out. And, yes he did miss out! Maybe the hang over that he will be suffering as a result will cause him to doubt his decision, until he has the inevitable light bulb moment once the craft beer fog lifts…”man that was totally worth it!”

The second reason for my apparent onslaught is easy…I really want to meet his mother and see what she’s like when smashed!

Speaking of the Xmas party, get your monies in for tickets and…tomorrows workout is the perfect pre-party pump!

CrossFit Cardiff WoD

10 Rounds for time of:
5 Strict pull ups
10 Press ups
15 GHD/ab mat sit ups

Use your newly sculpted biceps to guide that whiteboard marker in writing your times down…

WoD - Monday 18th November, 2019

When all is said and done, and all the monies have been counted, we look to have raised over £5000 collectively. In only 5 weeks or £1000 per week, you legends have managed not only to make the second open this year a huge success with regards to the event and workouts, but have made a significant difference to some pretty amazing local charities.
Take a bow, and also please join me in saying a massive thank you to an integral member of the coaching team…Captain Safety, Al Conroy.

For 5 weeks he has busted his high vis coated, safety (safety is apparently sexy) conscious balls into making the open not just enjoyable but logistically sound! What a stud muffin!

Another big thanks to your team leads! If you agree with me and think that they were absolutely the perfect people for the job please let them know, comment, like, share and stuff! Give them the praise they deserve.
Well…until next year!

CrossFit Cardiff WoD

In teams of 3, complete as many rounds and reps as possible within 30 minutes of:
100 Calorie Assault Bike
75 Box Jumps (20”)
50 Wall Balls (20/14lbs)
25 Power Cleans (50/35kg)

Get those team names and scores up on the board please…

WoD - Friday 15th November, 2019

It’s all about Shelter. The winter is firmly with us, think about that when you are wrapping up warm for the night, many are not as fortunate and due to the amazing work that you have done so far, you have made a difference!

Just click this link and donate whatever you can. It will make a huge difference!

Come down and support those who are going to suffer to help. Certainly not something that everyone understands, just how we do it!

CrossFit Cardiff WoD

Push press
5 - 5 - 5
Push jerk
5 - 5 - 5

Build load across all sets and each movement. It’s going to burn! Loads to the whiteboard please team…

WoD - Thursday 14th November, 2019

This Saturday sees some complete studs of CrossFit Cardiff put themselves through a 24 hour workout with the goal of raising as much money as possible! 

Come down to support, as and where you can, please donate to this amazing cause. You’ll be helping those who desperately need it and might even contribute to getting them a roof over their heads in time for Christmas. The amount of money you guys have raised for our charities is OUTSTANDING, but I know we can get more!

The Workout

Within 24 hours - pods of 3/4 athletes will complete:
19640 calorie row (No of people Shelter Cymru helped in the last 12 months) (13.6 per minute)
9072 barbell thrusters (No of people threatened with statutory homelessness 2017-2018) (6 per minute)
4574 sandbag cleans (No of people affected by homelessness in Cardiff) (3.2 per minute)
345 400m runs (No of rough sleepers in Wales) (14 per hour)

And when completed the above...
90 synchro burpees (Deaths in the last 5 years)

If you can jump in and do a thruster, a stint on the rower some cleans or even a midnight run, I know from personal experience that it would be massively appreciated. As with the last 24 hour workout that we did, the strongest form of support was knowing that someone was there doing the reps with you…even if they didn’t count towards the overall count.

This open has been unbelievably successful, the money raised for each charity is amazing and entirely due to a bunch of selfless legends, committing to help others! You really are good people!

Link to donate

CrossFit Cardiff WoD

For time:
10 - 8 - 6 - 4 - 2 
Squat cleans (80/60kg)
Between rounds 
2 Rope climbs
200m run

Gnarly and heavy! squeeze those ropes hard with your feet, not as hard with your hands! Affording you the ability to write scores on the board before you leave… 

WoD - Wednesday 13th November, 2019

Guess what. It turns out that having three days off, on each drinking yourself into such a state that makes it physically impossible to locate the toilet door and therefore escape your darkened prison, resorting to sleeping it off in the bath is not the best preparation for 20.5 followed shortly afterwards by the Remembrance Workout. Shock horror.

Anyway…

CrossFit Cardiff WoD

For 4 Rounds: in 90 secs 
20/15 Calorie assault bike
Max effort ring dips
Rest 4 and half minutes between rounds

Please write the completed reps per round to the whiteboard… 

WoD - Tuesday 12th November, 2019

It’s that time team, start getting your butts to the cash machine and hand over the hard earned pennies to a coach in exchange for a knowing wink, acting as a ticket to this years complete Xmas carnage!

We will be taking over the entire upstairs of Tiny Rebel, yet again, and partying hard into the early hours. Similarly to last year, a hot buffet will be provided - not purely so that Hannah can launch pigs in blankets at her vegan sister - but so that we can eat it…maybe I will even get some myself.

Some money will be behind the bar for a welcome drink (redeemable via a voucher), and at some point during the evening the esteemed CrossFit Cardiff Xmas Awards will be announced, hopefully when I am still sober enough to speak and the rest of you are almost drunk enough to heckle!

Whatever else happens stays within the four walls of the establishment, strictly confidential. Just make sure you do not miss it.

£20 to a coach please, if you miss it you will long regret it! Trust us!

CrossFit Cardiff WoD

5 Rounds For Time of:
50 Double Unders
10 Toes To Bar
10 Deadlifts (100/70kg)

Get those times up to the board and PAY A COACH FOR YOUR XMAS TICKET

WoD - Monday 11th November, 2019

For the Fallen

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.

CrossFit Cardiff WoD

'Remembrance'
Within 18 minutes, complete an AMRAP of:
11 Hang Power Snatch (35/25kg)
11 Burpees
11 Thrusters (35kg/25kg)
11 Pull-ups

On the 11th Minute, rest in silence for 1 minute before continuing where you left off.

Please post rounds and reps to comments...

WoD - Friday 8th November, 2019

A little treat for you guys from the seminar staff trainer summit. Where, 180 L1 trainers got their arses kick by Nicole Carroll (the boss), who was wearing jeans! And just in case you are thinking…yeah I could beat her…I have news for you my friends!

You will need more than 22 squats is what you will need to take that crown, and yep…that was the lowest number! Just wait!

CrossFit Cardiff WoD

A: Overhead Walking Lunge*

8 - 8 - 8 - 8

B: Bottom to bottom Tabata squats

A* Heavy and straight sets

B* Score is the reps of your lowest round. Bottom position should be an active squat.

Loads and lowest round squat number to the whiteboard before you go and get drunk please…

Something from the archives for ya.

WoD - Thursday 7th November, 2019

In 2012 I was judging at the first CrossFit Games Invitational in London, where Team USA went against Team Europe. The event was amazing, a bunch of the members came down to watch and a few of even managed to tag along to the after party, helping to drink the bar at the Marriott hotel dry. Even really fit people get really drunk!

In the days building up, I was having dinner with Dave Castro and he was telling a story of a regional event back in 2009. All events at regionals were independently programmed and Europe had the workout “Fat Helen”
Run 400m
21 Swings (32/24kg)
12 Chest to bar pull ups…

The winning time (it was a male, there were only two females there and neither could do a pull up (crazy right)) was 6:56!!
Now, for those of you who are unsure, if you got anything sub 7 with regular Helen you are amongst an elite group. Dave saw the time and said…”if that is legit, that guy will win the games”… and they did.
Mikko Salo!

CrossFit Cardiff WoD

“Stacked Helen”
3 Rounds for time:
Run 800m
21 Kettlebell Swings (32/24kg)
12 Chest To Bar Pull ups

See if you can get close to half of your regular Helen time and get the sucker up on the board…

WoD - Wednesday 6th November, 2019

Throw your hands up in the air if you enjoyed task priority fight gone bad…you all loved it right? No crying, whining nor unfamiliar, alien type noises were witnessed! Non at all! In fact, it looked easy! Maybe it should be 40 reps of each?! Next time!

Tomorrow I have a dark and dirty sprint in mind. You, a barbell and no where to hide! Good thing it’s “only” five minutes long hey?!

CrossFit Cardiff WoD

Complete as many rounds as possible within 5 minutes of:
8 Deadlift 
4 Thruster
(70/50kg)

Once you have scraped your sorry selves off the deck, get your round score up on the board and do something about that lactic acid!

WoD - 5th November, 2019

Remember, remember…not to be a complete pr**k when you are lighting your fireworks! Keep your fingers, you need them for pull ups and snatching and toes to bar and handstands; not to mention 20.5!

Point them in a safe direction, don’t go back to a previously lit rocket and set them off far away from the poor dogs of Cardiff! Then, come back into the gym and thrash yourself blind with tomorrow’s workout…

CrossFit Cardiff WoD

Complete as many rounds as possible within 10 minutes of:
2 - 4 - 6 - 8 - 10...etc
Burpees
Knees To Elbows
10m Suicide Sprints

An ascending ladder, good luck! Why not go out hot and hold on, scores to the whiteboard please team…

WoD - Monday 4th November, 2019

One month away from truly getting into silly season, people losing their shit when trying to park their cars amongst a billion other relentless, nutcase shoppers! Single minded, aggressive and 100% focused on their end goal leaving a wake of more relaxed and utterly unaware (let’s face it usually men) in their wake.
Every year, men say…”this year I will sort my shit out early”…and they never do! Repeatedly, Cardiff city centre on Christmas Eve is full of stressed out blokes, running around like idiots attempting to get last minute presents. Standard.
We can do it though, order everything while sat on your sofa, farting in your pants and get your arse to town on Christmas Eve, but to drink a chilled out beer instead!

At least your box jumps should be well rehearsed.

CrossFit Cardiff WoD

Task Priority Fight Gone Bad

3 Rounds each for time:
30 Wall Balls (20/14lbs)
30 Sumo Deadlift High Pull (35/25kg)
30 Box Jumps (20”)
30 Push Press (35/25kg)
30 Calorie Row
Rest 1 minute

Please write the time for each round up to the whiteboard…

WoD - Friday 1st November, 2019

Pinch, punch, first of the month…bitches!

Please remember that the box is closed this weekend in order to host a CrossFit Kids course. Lick you're 20.4 wounds and get ready for a complete thrashing next week! 😳😉💪🏼

CrossFit Cardiff WoD

5 - 5 - 5 - 5 - 5*
Front squat
Weighted Pull Up

*same weight across sets

Cheeky little superset to get you nice and pumped ready for Friday night! Really though, only the hardcore morning crew will be tackling this, and that pump will be gone unless they start boozing early!

A handy punch in the back gets you right up there, no worries

WoD - Thursday 31st October, 2019

A bunch of sandbag over the shoulders get ya? Not for the valley commando’s amongst you hey…just like a Saturday night when you’re chucking a sixteen year old, drunken innocent onto your shoulder and popping him lovingly into the back of the minibus?!
No, just me?! 😬

Now then, stop pretending to be looking at this on your phones when you are really googling quiz question answers!

CrossFit Cardiff WoD

For time:
Run 1 mile
25 Strict handstand push ups
Run 1 mile
25 Kipping handstand push ups

Simple yet brutally effective. Scores on the board please team…

WoD - Wednesday 30th October, 2019

A quiet night to sit, reflect and toast to a hero! May he Rest In Peace.

Chad Wilkinson

CrossFit Cardiff WoD

For 5 rounds, in teams of 3, accumulate as many reps as possible at each station of:

1 minute per station:
1: Toes to bar
2: Calorie row
3: Sandbag over shoulder (50/30kg)

Rest 2 mins

Teams rotate through and accumulate reps as they go. 1 person per station. At the end of the wod there will be 3 separate scores for each movement.

Inventive team names and total rep counts to the white board please my lovelies…

WoD - Tuesday 27th October, 2019

A couple of points for you tonight team, one of which you will be acutely aware of I’m sure…Newport Road is closed in order to make a giant blockbuster film with Mr Wahlberg himself. If you see him, thank him for diverting a capital cities traffic for three days and drag him to the gym so that we can say thank you via the medium of Assault Bike.

Secondly: there will be no technique class this Wednesday. The 19:00 class will be brought forward to 18:30 in order to allow for longer in getting you guys to the quiz on time! The gym will close at 19:30. Faqurie, I know you will be able to make it bro!

CrossFit Cardiff WoD

Complete as many rounds and reps within 20 minutes of :
20 Wall balls (20/14lbs)
40 Double Unders
2 Rope Climbs

Keep those wall balls wall balls, not face balls, and unbroken! Get those round scores up on the board…

WoD - Monday 26th October, 2019

The open has had its hump day, now more than half way through and although you may well think that the worst has been and gone, think again. There is no way that just because thrusters were in the second workout that they won’t be in the last! Who knows what that evil mind has conjured up.
Just because we have already had a repeat, doesn’t mean that there won’t be another! We can only prey.

The only thing that you lot can do in preparation is to smash yourselves thoroughly throughout the week. Rock up for 20.4 smiling, ready to attack whatever lies in your path. Take a knee for a minute afterwards, but only after you have given your judge a fist bump. Feel sorry for yourself for a few seconds, get up and go and cheer for a friend. Shake everyone’s hand and hold your head high, understand that if it was designed to be easy then there would be no seed in its worth.

“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people and blow off some steam. So remember that. Relax. Have fun. Workout.”
– Pat Sherwood.

As an added bonus, support some local charities…

Shelter Cymru

Face Cymru

Get amongst it guys, share these links and keep those £££’s coming in.

CrossFit Cardiff WoD

4 rounds, for max reps of:

In 90s - 
20/15 Calorie Assault Bike
Max muscle ups (ring/ring/bar/bar)
Rest 4:30 mins between rounds

Accumulate a lot of different styles of muscle ups and get the total number up on the board…

WoD - Friday 25th October, 2019

Nutrition is the foundation of health. Nutrition is the foundation of athletic performance.

Irrelevant of your goal within CrossFit, life, what you put in your mouth will lead to either a positive or negative effect. Despite what someone may look like physically, health may well still be a significant issue. Metabolic derangement can exist regardless of training volume or frequency, skinny but sick! Athletic but sick! Sick and still sick!

Recently I have been lucky enough to meet some very influential people within the nutritional world, those who’s knowledge on the subject is unparalleled and so I will be turning to those experts and asking for help. In various methods, which will all be revealed soon. Keep your eyes posted.

Until then, I will repost these amazing short videos produced by CrossFit HQ. Get them made and share pictures/videos of the results.

CrossFit Cardiff WoD

B: Within a 10 minute window: 
Establish a 1RM Hang power clean 

Rest 5 mins

B: 11.1 With a Twist

Within 10 minutes, complete as many rounds and reps as possible of:
30 Double unders
15 Hang power clean (40/30kg)

Again, if you are able to use a pen, please write your scores up to the whiteboard…

WoD - Thursday 24th October, 2019

When will it stop, will it stop? With any luck, before 20.3. The DOMS i’m talking about, obviously. Its ok though, as some folk have done 30 plus rounds and so clearly they are utterly messed up, likely laying up in bed. They definitely weren’t completely unaffected the following day and busting out multiple workouts after doing the bastard thing 2-3 times. Fit pricks!

CrossFit Cardiff Team WoD

In teams of 3 and within 25 minutes, complete as many rounds and reps as possible of:
1 Rope Climb 
5 Bench Press (60/40kg)
10 Calorie Assault Bike

These are “you go, I go rounds”. Therefore, all out sprints…good luck!

Please write total rounds and reps to the whiteboard…