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WoD - Thursday 5th December, 2019

WoD - Thursday 5th December, 2019

Jeeeeeeesus it’s chilly willy! Get yourselves wrapped up waaaarm and think about your trainer. When you get off that rower you’re nice and warm, he or she is still freezing their butts off! Poor buggers! How excited is everyone for the summer? I cannot wait! Maybe when I grow up I will be a winter dodger!

Anyway, you know what will warm you up…a beer jacket that you will get when you’re smashed at the Xmas party! But…only if you pay for your tickets!! DO IT NOW!!

Back to it, with your jelly like leg. Each part of tomorrow is a sprint, go hard after it as we all know…burpees only hurt once you stop, its a fact! Watch your step though hey…

CrossFit Cardiff WoD

For time:
Run 1 mile
Rest 5 mins
Row 1 mile (1600m)
Rest 5 mins
100 burpees

Individual times to the board please…

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WoD - Wednesday 4th December, 2019

WoD - Wednesday 4th December, 2019

Tickets, Xmas party…you know what to do!

Officially now December, we are a short few weeks from to greatest party on the planet. Few folk have ever experienced such a thing, maybe after last year you are thinking that you’d rather not. I understand, it’s a lot of stimulus for a single person to handle.
If you are new to it, get excited. You may never be the same again.

Just a note. I have written a lot today, and so if none of the above makes sense then sorry, not sorry!

On tomorrow, a 20RM is with a minimal rest period at the top of the rep, and it really, really hurts…

CrossFit Cardiff WoD

A. Establish a 20 rep max back squat

B. Core stability accessory
3 sets:
1. 1 min superman hold
2. 1 min hollow hold (everyones favourite - back by popular demand)
3. 30s side plank on each side 

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WoD - Tuesday 3rd December, 2019

WoD - Tuesday 3rd December, 2019

Following another kicking (thats two in a week) from the Eurostar, coming close to fighting a very drunken middle aged man who just had to slap my rucksack 5 times unannounced, being delivered home by a seriously miserable Glaswegian coach driver and finally having an utter bitch steal the last taxi on the rank from under my own nose I am a little bit short on the usual wit…

Read the workout and look at a cool picture of Oppo instead…

CrossFit Cardiff WoD

In Pairs and for time:
30 Ring muscle ups
20 Box jump overs (30/24”) (Each)
10 Rope climbs
300 Double unders
10 Rope climbs
20 Box jump overs (30/24”) (Each) 
30 Ring muscle ups

Split reps however and get those times to the whiteboard…

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WoD - Monday 2nd December, 2019

WoD - Monday 2nd December, 2019

Yet again, the streets of London were controlled by fear and chaos.

Usman Khan, a convicted terrorist who had served half of his original prison sentence, killed two and injured three in a knife attack on London Bridge last Friday. Had it not been for the bravery of the public and the Police, then the situation might have been far worse.
Usman Khan was shot and killed on the scene following the realisation that he was wearing a vest, thought to be an improvised explosive device. An extremely challenging decision made, in split seconds which could well have saved the lives of many.
Our Police Force simply do not get enough recognition for the hard work that they do.

Our condolences go to the families of those effected and we take a minute too remember.

Not a pleasant start to the week I know, but so important that we demonstrate resolve. We can’t walk around in fear.

CrossFit Cardiff WoD

For 2 Rounds through all parts - 

A: In 90s:
20/15 Calorie Assault Bike
Max strict handstand push ups
Rest 4:30
B: In 90s:
20/15 Calorie Assault Bike
Max kipping handstand push ups
Rest 4:30
C: In 90s:
20/15 Calorie Assault Bike
Max distance handstand walk in 5m blocks

Legs and shoulders…good luck writing your time on the board after that beast…

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WoD - Friday 29th November, 2019

WoD - Friday 29th November, 2019

Friday! Get in! And there’s rugby! Not before a complete kicking down at the gym of course! 

Meanwhile I will be praying to the travel gods and the French side of the Eurostar! Scan baggage once and right you muppets! Although megabus is wonderful, I’d rather not have to use it again!

By the way, it’s officially December on Sunday, meaning that you can put a Christmas Tree up without getting a slap in the face from Batman!

CrossFit Cardiff WoD

4 rounds for time:
75 Double unders
20 Ring dips
2 Deadlifts (160/110kg)

Good luck with these spine breaking, Dav’s would actually die, heavy deadlifts. I think I would actually rather handstand walk! Times up please!

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WoD - Thursday 28th November, 2019

WoD - Thursday 28th November, 2019

Who needs 7 minute abs when you have Tabata hollow rocks? Done in 4 and can’t breath, sneeze or comfortably poo for the next few hours! 

Roll out of bed in the morning, three times a week and do it. I’ll be able to open my beer on your slabs come the Xmas party!

And my abs had only just stopped hurting from last Tuesday’s workout. 

I bet you all forgot about your abs when you were 27 wall balls in right? I’m sure someone has put that target up higher over night! Scumbags!

CrossFit Cardiff WoD

For time:
Run 800m
21 - 15 - 9
Toes to rings
Hang power snatch (35/25kg)
Run 800m

A very tasty sandwich, get your times up to the board…man this week is FLOWN by! One more closer to the party of the century!

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WoD - Wednesday 27th November, 2019

WoD - Wednesday 27th November, 2019

GET YOUR XMAS PARTY TICKETS PAID FOR!!!

The room hire is sorted, the beer is brewing and the awards acceptance speeches are being prepared. Do NOT miss out because you “forgot to go to the cash machine”. Lucky for some, Friday 13th is the cut off date! Do it, do it now, today, get after it! Come on!

Oh, and click that magic button yes on the FB event! I have to tell them how many blankets they will need to wrap around how many pigs!

It’s lunch time, the perfect time to GO TO THE CASH MACHINE!!

Anyway, two parter tomorrow

CrossFit Cardiff WoD

A) Within 20 minutes, work through:

• 3 sets of 10 (max) hip extensions

• 3 sets of 10 (max) back extensions

• Tabata Hollow Rocks

B) For time:
50 Calorie assaut bike
50 Wall balls (20/14lbs)

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WoD - Tuesday 26th November, 2019

WoD - Tuesday 26th November, 2019

Yesterday I posted about the sad news of yet another Royal Marine, losing his life, this time to the aftermath of war. For close to 20 years, the British Military has been extremely busy and those within have suffered.

But when travelling home I cam across something which didn’t surprise me in the slightest, yet is such a powerful example of military camaraderie and the support they show to each others family. A just giving page, set to raise £2000 to help the family of Ash Nickless in order to give him the funeral he deserves. So cool but nothing special I guess…click on the link. Inside of 24 hours, more than £10,000 had been raised.
Insane and an unbelievable demonstration of the power of the military community. A bunch of hugely generous, loyal and truly selfless individuals.

Currently just short of £14,000 and without any signs of slowing down. Please help out if you can…

For Ash Nickless

CrossFit Cardiff WoD

Within 15minutes complete as many rounds and reps and possible of:
5m Handstand Walk
10 Dumbbell Clean and Jerk (50/35lbs)
1 Rope Climb 

Rounds and reps to the whiteboard please team…

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WoD - Monday 25th November, 2019

WoD - Monday 25th November, 2019

“The challenge is to always improve, to always get better, even when you are the best. Especially when you are the best. Henry”

“Humility does not mean weakness, but its opposite. Leaders with mana understand the strength of humility. It allows them to connect with their deepest values and the wider world.”

“No one is bigger than the team and individual brilliance does not automatically lead to outstanding results. One selfish mindset will infect a collective culture.”

“It should be our acts that remain after us, the whakairo remind us, not our vainglory. Humility is seen as a vital part of a well-adjusted character.”

“Level 5 leaders, Collins argues, ‘channel their ego needs away from themselves and into the larger goal of building a great company. Their ambition is first and foremost for the institution, not themselves.’ Pass the ball.”

James Kerr, Legacy.

CrossFit Cardiff WoD

Within 90s, complete:
Row 250/200m
In the remaining time - Max reposition overhead squats (40/30kg)
Rest 3 mins between rounds

This workout is complete either once 60 reps or 6 rounds have been executed…times/reps to the whiteboard.

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WoD - Friday 22nd November, 2019

WoD - Friday 22nd November, 2019

So then, how are your abs? Swelling gone down yet? Don’t worry, it will and when it does you will all be washing your knickers on your rock hard slabs! Saving the environment and riding yourself of embarrassing skid marks!
Thats what you call a win win!

Seeing as I have officially crossed over to the dark side, I am going to wrap this up. Have kick arsed weekends!

CrossFit Cardiff WoD

For time:
21 - 15 - 9
Deadlifts (100/70kg)
Bar facing burpees

Vile yes! Don’t worry, it’s done. Times please!

Abs.jpg

WoD - Thursday 21st November, 2019

WoD - Thursday 21st November, 2019

Now he is a dog and so doesn’t know it’s his birthday, but I guarantee any dog owner does it and so… Penblwydd Hapus Oppo! And here’s why…

Just a Dog

From time to time, people tell me, “lighten up, it’s just a dog,”
or “that’s a lot of money for just a dog.”

They don’t understand the distance travelled, the time spent,
or the costs involved for “just a dog.”

Some of my proudest moments have come about with “just a dog.”

Many hours have passed and my only company was “just a dog,”
but I did not once feel slighted.

Some of my saddest moments have been brought about by
“just a dog,” and in those days of darkness, the gentle touch
of “just a dog” gave me comfort and reason to overcome the day.

If you, too, think it’s “just a dog,” then you probably understand
phrases like “just a friend,” “just a sunrise,” or “just a promise.”

“Just a dog” brings into my life the very essence of friendship,
trust, and pure unbridled joy.

“Just a dog” brings out the compassion and patience
that make me a better person.

Because of “just a dog” I will rise early, take long walks and look
longingly to the future.

So for me and folks like me, it’s not “just a dog”
but an embodiment of all the hopes and dreams of the future,
the fond memories of the past, and the pure joy of the moment.

“Just a dog” brings out what’s good in me and diverts my thoughts
away from myself and the worries of the day.

I hope that someday they can understand that its’ not “just a dog”
but the thing that gives me humanity and keeps me from being
“just a man” or “just a woman.”

So the next time you hear the phrase “just a dog,”
just smile, because they “just don’t understand.”

~Unknown Author~

CrossFit Cardiff WoD

For time:
10 - 8 - 6 - 4 - 2 Ring muscle ups
25 - 20 - 15 - 10 - 5 Calorie Row
100 - 80 - 60 - 40 - 20 Double Unders

If you have any abs left, shout F**K yeah and write your times on the board in celebration…

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WoD - Wednesday 20th November, 2019

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…

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WoD - Tuesday 19t November, 2019

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…

Ollie.jpeg

WoD - Monday 18th November, 2019

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…

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WoD - Friday 15th November, 2019

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…

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WoD - Thursday 14th November, 2019

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… 

Sweat for cymru.jpg

WoD - Wednesday 13th November, 2019

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… 

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WoD - Tuesday 12th November, 2019

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

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WoD - Monday 11th November, 2019

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...

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WoD - Friday 8th November, 2019

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.