WoD - Monday 10th February, 2020

I hope you guys are all wrapped up warm, inside and avoiding the storm which has been pummelling the UK today! I have been sat (inside, but still) in sunny Tenerife, gazing over at the adjacent Island which, looks to be just a little better. They have nicer weather, bluer sky’s, tastier steaks, colder beer and comfier sun lounges. Upon asking the name of this paradise I was told…Elevenerife! A much better location!

There will be a slight change to the blogs from now on (unless of course I forget through some unexplainable reason), Metcon programming will be included.

DO NOT CONFUSE THIS AS AN ADDITION TO THE NORMAL CLASS!! IT IS A STAND ALONE, TAUGHT CLASS: 12:00 - 12:45

CrossFit Cardiff WoD

4 rounds for max reps of:
Within 3 minutes: 
30 Wall balls (20/14lbs)
20/15 Calorie row
Max burpee box jump overs (24/20”)
Rest 6 mins

Please write your total reps of burpees box jump overs to the whiteboard…

Metcon Programming

5 rounds, each for time:
Sprint 400m
Rest 3mins

Please write your individual times to the whiteboard…

WoD - Friday 7th February 2020

Another one bites the dust, five chances to improve your fitness, get ready for the ever approaching summer months where, we will be basking in the sunshine.

Enjoy your weekends team, get excited for a hell of a time next Saturday.

CrossFit Cardiff WoD

Within 14 minutes complete as many rounds and reps as possible of:
2 Hang power clean (80/60kg)
45 Double Unders
20m unloaded walking lunge

Rounds and reps up to the whiteboard please all…

WoD - Thursday 6th February, 2020

Well you might not be ginormously hung over from a complete stinker of a birthday session, smashed having spent half the night swinging your trousers around your head, playing paper, scissor, stone with a doorman in an attempt to convince him that drinking those 7 pints out of your right shoe (shoooooooe boat) didn’t in fact mess you up and you are okay to enter his fine establishment.
But...you might be feeling the after effects of that workout today! Fun right! 👍🏼

Still, no rest for the wicked...

CrossFit Cardiff WoD

4 Rounds for time of:
500m row
15 Toes to rings
25 Air squats 
Rest 6 mins between rounds

Please write each individual round time up on the whiteboard…

No beard!

WoD - Wednesday 5th February, 2020

Well that went fast! Tomorrow marks the 9th year of CrossFit Cardiff in operation. On Saturday the 5th of February, without a sign (stayed that way for at least 3 years) the doors to a unit that would literally change peoples lives opened.
It is genuinely difficult to write about all that has happened over the course of nearly a decade, but, many folk have gotten really fit, cured their selves of conditions and ailments, saved relationships…created relationships. Experienced extreme discomfort, through workouts and hang overs! My punctuation has gotten a little better (you can teach a Marine anything see…😳) and I can change a toilet roll or the batteries of a concept two monitor in world record time! Thank you all for helping me to grow!

Roll on Saturday the 15th where we will celebrate in style.

Here’s to another decade of fun filled fitness!

CrossFit Cardiff WoD

3 Rounds for reps
Within 8 minutes
Run 600m
In the remaining time EMOM:
6 burpee box over (30/24”)

Get your birthday scores up to the board please…

Maybe an arrow might have helped

WoD - Tuesday 4th February, 2020

Today’s workout was a challenge, and tomorrow’s is no different. It is one where you will have to really focus on technique, as just trying to go quickly will cause a lots of pain though a large bite on the arse!

The main concern, is timing. Concentrate on using the legs to the work, delaying the pull of the arms until the very last second so that you can hopefully go unbroken on the pull up bar. Cumulative fatigue (otherwise known as a sweet pump) is gonna get ya, be smart…

CrossFit Cardiff WoD

For time:
21 - 15 - 9
Sumo deadlift high pull (40/50/60kg - 30/35/40kg)
Pull up/Chest to bar pull up/Bar Muscle up

Increase load throughout all sets and get your times up on the board…

WoD - Monday 3rd February, 2020

Here’s to a happy weekend, filled with no vomiting fitness, yoga, coffee, puppies, good beer, rugby and those who you love… could it get any better?

We have a little two-parter, ready for your destruction tomorrow, enjoy!

CrossFit Cardiff WoD

A: Within 10 mins:
Set a 1RM cluster

Rest 5 mins

B: For time:
15 - 12 - 9*
Cluster at 40% of part A 

*10m handstand walk after each set

WoD - Friday 31st January, 2020

That’s why we programmed Fran on a Thursday, so that you could all go out and get smashed to celebrate your shiny new times! Don’t tell me otherwise, I don’t believe two things that you tell me:

1. You didn’t go faster than last time!

2. You haven’t gone out to get drunk in celebration. Any reason hey!

Have a cracking weekend, fun filled with fitness and frolics!

CrossFit Cardiff WoD

Within 12 minutes complete as many rounds and reps as possible of: 
3 Bar muscle ups
6 Single Arm Devil Press (50/35lbs)
9 GHD Sit ups
12 Calorie row

Get those round scores up on the board please legends…

WoD - Thursday 30th January, 2020

You would’ve thought after doing CrossFit for so long I’d have learnt about timings of workouts, estimates of how long they are likely to take so that folk finish with enough time to get cooled down and packed away in time.
Apologies to the 06:30 class yesterday, I buggered that one up! We all make mistakes hey. Maybe it was just that I thought so highly of you that I assumed that by 12mins you would all be sat around, school story time like, chilling and drinking coffee… reflecting on just how fit you are! 
I still think it would’ve happened had it not been for the unfortunate incident experienced with Josie’s bobble hat! 

CrossFit Cardiff WoD

‘Fran’
For time:
21 - 15 - 9
Thrusters (95/65lbs)
Pull Ups

RECORD YOUR TIMES!!! FOR YOURSELVES…everyone knows their Fran times. It’s the ultimate benchmark! Get PB’s (Only) on the board in red marker! 

WoD - Wednesday 29th January, 2020

HUMP DAY! It’s all downhill from here! Like round 3 of a 5 round workout, gets you right in the morale glands and you immediately speed up. Of course! With Friday in your sights, get into the box and kick some arse!

Juuuuuuuust the small issue of this workout to finish first…

CrossFit Cardiff WoD

For time:
1km Bike (buy in)
Straight into:
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 reps of:
Deadlifts (100/70kg)
Handstand push ups
30 Double Unders (per round)

Please write times up on the white board, using your newly sculpted shoulders…

WoD - Tuesday 28th January, 2020

So, was anyone able to go unbroken? Medball Cleans are worse than wall ball shots, that’s my belief anyhow. Surely when the med ball is flying through the air towards it’s intended target, even if it is only for a second, having no contact with the ball means that it can’t have an effect on you surely. That doesn't happen in a clean. WORSE!

In 13 years of CrossFit I have never seen anyone fail a MBC, maybe today was the day, meaning that you can always do one more. Meaning that you can always do 1 more, 149 times!

CrossFit Cardiff Partner WoD

Within 20 minutes complete as many rounds and reps as possible of: 
100m Kettlebell Farmers Carry (24/20kg)
10 Kettlebell Swings (24/20kg)
10 Box Jumps (20”)
10 Burpees
These are you go, I go rounds.

Sprint and rest, rinse and repeat, scores up…

WoD - Monday 27th January, 2020

Be extremely careful when coming to the gym please all, we have some stalkers in our midst. Cutting about with sweaty palms and lunchboxes full of soggy sandwiches, waiting for the right time to get an awkward selfie, secretly sniffing your hair as they do!
A very bizarre bunch of characters who are essentially good people, but just need some help, a little bit of love and to be told everything is going to be ok.
Support from the normal people amongst you is what is going to get them through these troubled time!

They also need some significant help in taking said selfies…

CrossFit Cardiff WoD

A: 3RM Bench Press*

B: For time:
150 Med Ball Cleans (20/14lbs)

*Perform within 5 sets of increasing weight

WoD - Friday 24th January, 2020

Well it wouldn’t be Suller’s week without a decent exposure to TTB hey?! I love it though. He is apparently “weak” at them and so programs them at every opportunity. Meaning that he gets to target his weaknesses amongst a supportive group of good dudes…and shares the love too. Such a giver!

By the way, your hands don’t hurt from yesterday…it is merely an optical illusion.

CrossFit Cardiff WoD

For time:
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Double unders
Toes to bar

Times, you know what to do. Have a blinder of a weekend!

WoD - Thursday 23rd January, 2020

Just in case you were wondering, yesterday (the power cleans) wasn’t a heavy day, it was merely an annoying load that made you think while at fatigue.
Today (presses and jerks) was a heavy day. A real heavy day! 
Another benchmark tomorrow, my second ever CrossFit workout and a beast! Who’s got Spealler with over 38 rounds? 😳

CrossFit Cardiff WoD

“Cindy”
Within 20 minutes complete as many rounds and reps as possible of:
5 Pull ups
10 Press ups
15 Air Squats 

Make sure you record your scores for this classic benchmark girl. PBs on the whiteboard in RED marker please.

WoD - Wednesday 22nd January, 2020

Did you all enjoy your surprise? Have fun? They are all fun these surprises to you. You are welcome, you lucky bunch! Everyone just loves a burpee!!

No surprise fitness tomorrow, promise.

CrossFit Cardiff WoD

5 - 5 - 5
Strict press 

5 - 5 - 5
Push jerk

The goal is to increase weight across all sets. Start with an aggressive load and make it worse. All loads to the whiteboard please…

WoD - Tuesday 21st January, 2020

It’s competition time team! Pay very close attention:

Reebok CrossFit Cardiff will be posting a picture on Instagram/Facebook tomorrow morning (NOT THIS POST), it will be very obvious. What you have to do to have a chance of winning is actually very easy and laid out in a step by step process below:

1. Get on Instagram or Facebook (not part of the competition but kind of critical if you want to enter).

2. Like/follow the Reebok CrossFit Cardiff accounts.

3. Like and share the posted picture.

4. Either tag or comment on the post, tagging two of your coolest buddies.

5. Wait out to see who wins.

This competition will be running for 7 days. The winner will be picked at random, from either Instagram or Facebook, and the member will receive a new (inbound this week) and very cool item of stash as well as two free spaces for their best buds for February’s Foundations course (beginning February 3rd).

Get amongst it and give two of your Oppo’s the best gift they will have this year.

CrossFit Cardiff WoD

With a 25 minute running clock, complete 5 rounds of each EMOM
1. 5 Power cleans (60/40kg)
2. 4 Power cleans (70/50kg)
3. 3 Power cleans (80/55kg)
4. 2 Power cleans (90/60kg)
5. 1 Power clean (100/70kg)

There is no rest between rounds. Please post loads used to the whiteboard…

WoD - Monday 20th January, 2020

Here is hoping you lot had a kick arsed weekend, with a massive bunch of you lot coming to class on Saturday and getting after some high end gymnastics, attempting to not look like a total muppet while cartwheeling across the gym floor.

I have handed the programming reigns over to Suller, you might be pleased to know. However, this means only one thing…you can except to get better at TTB this week!

Look out on Instagram for an exciting opportunity to get your buddies involved soon, as well as start getting fired up for both our Birthday throwdown as well as the April event. Lots to look forward too! Plus…it’ll be summer soon!

CrossFit Cardiff WoD

3 Rounds, each for time:
Run 800m 
Wait until the clock reaches the next 10:00 minute marker prior to running the next round

There may or may not be some surprise fitness inserted into this workout.

WoD - Friday 17th January, 2020

You have arrived, made it to Friday. You can chill right out, slippered feet up and a ice cold beer in your hand! Safe in the knowledge that you have another week behind you, moving yourself even further away from the Christmas sluggishness and a week closer to the magical summertime!

All you have to do first is sprint on a rower and lift heavy shit above your head…easy! At least you have people to share the pain with!

CrossFit Cardiff Team WoD

In teams of 3:
15 Rounds for time: 
20/15 Calorie row
5 Shoulder to overhead (85/60kg)
These are you go I go rounds.

Get your total time up on the board please team…

WoD - Thursday 16th January, 2020

It’s close team, the end of the week. I can sense some distension between the ranks, sore muscles and repeated battering at the hands of Davs and CrossFit Cardiff are like a gigantic morale hoover, leaving nothing but DOMs in its wake.

You’re fine though! You can power through! The weekend is nearly upon us! And you have the easiest workout of the week coming at you tomorrow, you’re going to love it!

CrossFit Cardiff WoD

4 Rounds, each for time: 
5 Back squats (120/90kg)
15/10 Calorie assault bike 
Run 200m
Rest 6mins between rounds

How hard could it possibly be? Times for each round to the whiteboard please…

WoD - Wednesday 15th January, 2020

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed on February 7, 2013 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

CrossFit Cardiff WoD

‘Randy’ 
For time:
75 Power Snatch (35/25kg)

As well as warming up to hit this workout as it was intended, tomorrow’s classes will be going through some accessory pieces prior.

Record your times to the white board

WoD - Tuesday 14th January, 2020

Fun team? I hope that slight adjustment filled you with joy!

Anyway, it’s bonkers to think that a year ago today (tomorrow - 14th ) I was driving up to the midlands to pick up a drooling, vomiting and shitting furball destined for the long five week sit in at Number 51. Oppo was about to find out what fun Wales had to offer!
A year on and we are down a tennis ball or 50, the odd pillow, a Go Pro camera. He has peed on my motorbike and terrorised the surrounding neighbourhood, licked a set of chops or two and cleaned the fridge out of double cream! What a year! I wouldn’t change one second of it…ish!

CrossFit Cardiff WoD

Within 20minutes complete as many rounds and reps as possible of: 
30 Double Unders
5 Hang clean and jerks (60/40kg)
10 Bar over burpees

Get those rounds and reps up to the white board please legends…