WoD - Wednesday 18th December, 2019

What’s wrong with your legs bro? Looks like you are struggling to run!! The Manchester mile, on heat, will do that to you! Now, don’t worry about that, it won’t be a few weighted squats preventing you from walking on Saturday!
I have warned Tiny Rebel’s bar staff off, they know what to expect!

Below, as a reminder, the Xmas opening hour. The Workout included within that section is not tomorrow’s, but something to do if you show up and find the gym closed…because you can’t read! 🤦🏻‍♂️

CrossFit Cardiff Xmas Opening Times

Should you decide to ignore this post…

CrossFit Cardiff Silly Season WoD

4 Rounds for time:
Run 400m
50 Air Squats
25 Burpees

Before you leave, go home and drink multiple beers…write your time in the dust on the boot of your car.

Sunday 22nd December - CLOSED (The staff plan on getting so drunk at the Xmas party that even if they were required to, they wouldn’t be able to insert their keys in the gym door! I hope you will support this effort by buying them all a drink!)
Xmas Eve - 10:00 - 12:00 Open Gym
Xmas Day - 11:00 - Until the last burpee is done and the final mince pie eaten
Boxing Day - CLOSED
Dates between - 27th - 31st - 10:00 - 11:00: WoD Class. 11:00 - 12:30: Open Gym
New Years Day - CLOSED

Normal hours will resume on January 2nd, so that you can hit the ground running in your fancy new clobber.

CrossFit Cardiff WoD

Within 12 minutes complete as many rounds and reps as possible of:
30 Double Unders
10 Burpees 
3 Bar muscle ups

Use those massive shoulders to control a pen towards the whiteboard, get your rounds and reps up there…

WoD - Tuesday 17th December, 2019

It’s nearly that time lads…in a few days you can start thinking about what you are going to get everyone for Xmas. Still, no point in worrying about it now hey, plenty of time left yet!

In other news, we have a shit ton of folk signed up for the Xmas party, more than last year. Meaning that Tiny rebel are in trouble! 70 of you lot going utterly bonkers is an absolute nightmare! I hope they have a whistle!

Plan on selling your souls on Saturday morning, while wearing your best Xmas jumpers obviously. Perfect prep to get pissed, cheap dates!

CrossFit Cardiff WoD

Teams of 3 for total time:
30 Back squat (100/75kg)
Run 1 mile

After starting in a waterfall style, pop your teams total time to the whiteboard…

WoD - Monday 16th December, 2019

It’s nearly here, the CrossFit Cardiff Xmas party! Get yourselves some industrial strength bubble wrap and prevent any unwanted bruising caused by the weeks workouts.

Congratulations to those of you who survived last weeks beastings, with the worst of all likely being Tuesday’s Finnish style warm up. That old school classic will be coming back throughout these cold months.

CrossFit Cardiff WoD

Hanging Elizabeth
21 - 15 - 9
Hang power cleans (60/40kg)
Ring dips

WoD - Friday 13th December, 2019

Lock your doors, cover yourself in cotton wool and what the hell…play the Euromillions because it’s Christmas and £74 million would be kinda cool but also…it’s Friday 13th and its got to be lucky for some hey!

What is certain is that surviving the workout today, and this week will make you a seriously lucky lot!

CrossFit Cardiff WoD

Partner WoD, within 12mins complete as many rounds and reps as possible of:
20 Burpees over the rower
40 Calorie Row
60 GHD Sit Ups

Split reps as needed but promise me that when you get your chance to go…sprint! You know what to do!

WoD - Thursday 12th December, 2019

The Members Member

The Xmas party is rapidly approaching, and I am looking for some help in crowning the 2019 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 given 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 all, every single day. It 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.

Currently available and voting ends on Friday the 20th…get amongst it!

CrossFit Cardiff WoD

3 Rounds for time:
7 Hang Squat Snatch (70/50kg)
21 Pull ups

This one hurts, do everything you can not to put that bar down, you’ll just have to pick it up again. Scores to the whiteboard please…

WoD - Wednesday 11th December, 2019

The time is near team, really near! I now really do NEED your Xmas party ticket money pretty please. Any payments made after Friday will only be accepted following the completion of an utterly disgusting workout involving an assault bike and a wall ball.

Despite the fact that this late payment will gain the recipient an increase in their levels of fitness, it will likely also provide them with a black eye, the visible evidence of the after effects of a heavy medicine ball to the face…in perfect time to look all fancy in your smartest clobber!

Just pay up instead…

CrossFit Cardiff WoD

Back Rack Walking Lunges*
12 - 12 - 12 - 12

Following each set, with as little rest as possible:
Sprint 15/10 Assault Bike Calories

Rest 5mins between efforts

*These sets are intended to be as heavy as technique will allow. Please get your loads up to the whiteboard, accompanied with the seconds/minutes taken to complete said calories.

WoD - Tuesday 10th December, 2019

Okay so work this one out…

I’m sat in Barcelona waiting to board the British Airways 20:00 flight to London’s Heathrow airport, delayed and now set to depart at 20:45 while…watching the passengers of the 20:30 British Airways flight to London’s Heathrow airport smugly board for an on time departure.

Standard implementation of some Sunday night f**kery from the travel gods!

Towards the end of this year, they have not been my friends.

CrossFit Cardiff WoD

For total completed reps, 4 rounds of:
50s on, 10s off
40s on, 20s off
30s on, 30s off
20s on, 40s off
10s on, 50s off
Clean and Jerks (60/40kg)

Please post the number of completed reps to the whiteboard…

WoD - Monday 9th December, 2019

Now this certainly won’t be the last time that I post this, but it is the first. Below will be listed the CrossFit Cardiff Xmas Silly Season opening hours.
However, should you decide not to read this post, and every one that following, along with each social media platform…and still show up then simply perform the following.

CrossFit Cardiff Silly Season WoD

4 Rounds for time:
Run 400m
50 Air Squats
25 Burpees

Before you leave, go home and drink multiple beers…write your time in the dust on the boot of your car.

CrossFit Cardiff Xmas Opening Times

Sunday 22nd December - CLOSED (The staff plan on getting so drunk at the Xmas party that even if they were required to, they wouldn’t be able to insert their keys in the gym door! I hope you will support this effort by buying them all a drink!)
Xmas Eve - 10:00 - 12:00 Open Gym
Xmas Day - 11:00 - Until the last burpee is done and the final mince pie eaten
Boxing Day - CLOSED
Dates between - 27th - 31st - 10:00 - 11:00: WoD Class. 11:00 - 12:30: Open Gym
New Years Day - CLOSED

Normal hours will resume on January 2nd, so that you can hit the ground running in your fancy new clobber.

CrossFit Cardiff WoD

A: For Time:
50 - 40 - 30 - 20 - 10 reps of:
Medicine Ball Cleans (20/14lbs)
Push Press Wall Balls (20/14lbs)
B: Alternating tabata hollow rocks and L-sit holds 

(20s hollow rocks, 10s rest, 20 L-sit, 10s rest - for 8 total rounds)

Please write times for part A to the whiteboard….

WoD - Friday 6th December, 2019

One more weekend away for the rest of the month! Holy hell, that’s not happened for a while! I’ll get to experience this magical phenomenon of weekends! Exciting times!

Sorry, I’m too excited to write anymore! Wave goodbye to Ash, he has packed his tesco carrier bag and is away down under for a month, winter dodging! Meaning that the prick will miss the Xmas party, at least he won’t vomit into his top pocket on the way home at 10pm! Smart move asking for that can of Hazy Jane wasn’t it buddy?! 👍🏼

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 15 mins of:
14 Kettlebell snatch (24/16kg) - R arm
7 Toes to bar
14 Kettlebell snatch (24/16kg) - L arm
7 Toes to bar

Rounds and reps to the whiteboard please…

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…

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 

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…

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…

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!

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!

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)

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…

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.

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!

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…