WoD - Tuesday 13th October, 2020

Lucky, for some, number 13. At least it’s not a Friday hey.

You lot will be far too busy to worry about what the date is, hopefully you will be so all over the place that you shouldn’t actually know what day it is anyway. Tomorrow is an unbroken (I know you can do it) and fast sprint! Allow your lungs to bleed, you will be fine…in a few hours.

Prove the haters wrong, you can get savagely fit in just 6 minutes…

CrossFit Cardiff WoD
For time:
20 Dumbbell Snatch (50/35lbs)
40 Wall balls (20/14lbs)
20 Dumbbell Snatch (50/35lbs)
40 Wall balls (20/14lbs)
20 Dumbbell Snatch (50/35lbs)

Specialty
Overhead squat
3 - 3 - 3 - 3 - 3
Load: 100% of squat snatch
Plus. De-load to 50% and:
Snatch balance
3 - 3 - 3

WoD - Monday 12th October, 2020

You’re arses are mine for the week! Stand by for some challenging yet super fun (of course) workouts. And remember, we have an exclusive competition through Battle Cancer this weekend. Get your arses amongst it, grab a team and get involved, it is for an awesome cause!

More info for this is on the Facebook members group, our IG and the Battle cancer IG as well as this blog from a few days ago. All measures to prevent the spread of COVID have been implemented.

Below is the link you need to register:
https://www.eventbrite.co.uk/e/118612777009

For existing teams, you will need to register via Competition Corner so that they are able to submit their scores and will get emails with the workouts etc. 

Link here:
https://competitioncorner.net/events/4092/tab/details 

Anyway, workout time, we begin the week with a hero…

CrossFit Cardiff WoD

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

“Roy”
5 Rounds for time of:
15 Deadlift (100/70kg)
20 Box jumps (24/20”)
25 Pull ups

Please get times up on the whiteboard before you trot off on your merry ways…

WoD - Friday 9th October, 2020

Short but sweet. Ready for a weekend of fun…

Before that though…get yourselves ready for some evilness on that bike…

And lastly, in case you hadn't heard me say it…FUCK COVID-19!!

CrossFit Cardiff Partner WoD
10 rounds for time of:
5 Handstand push ups
50 Double unders
5 Power cleans (80/55kg)
These are you go, I go rounds

Rest, and then…

Tabata assault bike
You go, I go, for calories

WoD - Thursday 8th October, 2020

The week is nearly done, close to the end. And by the looks on your faces once you’d finished that workout today, you need the welcomed break that the weekend provides.

But, before that solace arrives, you have two more workouts to do. Both involving more cool gymnastics, and one…the ass bike! Speaking of ass bikes, guess what I have ordered…

CrossFit Cardiff WoD
For 4 rounds, each for time:
500m row
25 Toes to bar
To be completed within an 8 minute window, resting the remainder.

Specialty

Front squat

2 - 2 - 2 - 2 - 2

100% of squat clean

Go fast for the most amount of rest possible.

WoD - Wednesday 7th October, 2020

Following lots of heavy lifting, tomorrow is a cheeky sprint. With some simple and a little more complex gymnastics, a very saucy little triplet programmed by none other than the Bananaman…Alfie!

And to note, with a little guidance, he has also been the brain child behind this whole week. A very challenging week is set to be too!

CrossFit Cardiff WoD
5 Rounds for time of:
5 Bar muscle ups
10 Deadlift (100/70 kg)
15 Bar over burpees

Please give the big man a rona foot when you see him next…

WoD - Tuesday 6th October, 2020

When will Cardiff have Lime/bird or any electric scooters, they are f**king legit, especially after a few beers! We NEED to get this spread around enough to have it land on Drakeford’s desk!
Surely though, the scooter police will be out and about with their morale hoovers and fun sponges, lapping up all the joy that these wonderful machines create.

If you go somewhere with them and don’t use them, you have missed out!

CrossFit Cardiff WoD

A: Within 10 minutes, complete as many reps as possible, for quality of:
Turkish Get Ups (alt arms)

B: Front squat
3 - 3 - 3 - 3 - 3 - 3 - 3
Max load maintained across sets

Specialty
Overhead squat
2 - 2 - 2 - 2 - 2
Straight sets at 100% of squat snatch

Get loads up on the whiteboard…in RED marker…if you PB.

WoD - Monday 5th October, 2020

On Friday night I was violated! A woman, dressed in a mask, gown, gloves and a visor, with no offer of buying me a drink or even requesting me as a facebook friend, shoved a swab right down my throat!
Following this consensual yet aggressive activity, she said nothing and kicked me straight out of the booth. I felt used, discarded to one-side like a deflated party ballon that’s had its day.

Now before you leap to my defence (like i know you would), she was simply following procedure. Policy. Not because I had been exposed or had any symptoms, but just due to entering a specific area.

And the good news…I passed with flying colours. FREE and negative.

CrossFit Cardiff WoD
For 5 rounds, within 2 minutes complete as many reps as possible of:
Run 300m
Alternate hang Dumbbell clean and jerk (50/35lbs)
Rest 4 minutes between rounds.

Please get reps up to the whiteboard before you go smash Monday in his/her respective reproductive organs…

WoD - Friday 2nd October, 2020

To get involved with a very cool venture

The Battle Cancer Team heading to us on the 17th of October for their UK City League!

🚀Teams of four

🚀Fun, accessible workout challenge

🚀Win epic prizes from BLK BOX and WIT

🚀Raise funds for your chosen cancer charity

🚀Free NOCCO, temporary tattoos, purchase Battle Cancer x WIT range, try out Hyperice recovery devices

SIGN UP HERE! https://competitioncorner.net/events/4092/tab/details

The Workouts:

• Workout 1 is an AMRAP: As Much raised as Possible. Fundraise for your chosen cancer charity or simply donate! The more you raise, the higher your score! £1 = 1 rep. 

• Workout 1 and 2:  2 x 9-minute workouts completed one after the other with 5-minutes rest in between, creating a 23 minute challenge. 

The Prizes:
Each team that enters and submits their scores and videos will be entered into a draw to have the chance to win 🏆

• Prize WIT - Travel to London for your team for a money-can't-buy experience at WIT Fitness including personal shopping experience, kit drop, workout with WIT's coaches, photo shoot, AND become the faces of the new Battle Cancer x WIT campaign.

• Prize BLK BOX - Travel to Belfast for your team for a money-can't-buy experience at BLK BOX including a a behind the scenes glimpse of BLK BOX’s HQ in the iconic Titanic quarter. As well as the chance to train at BLK BOX's showroom gym and tour its HQ and workshop, you will also design, engineer and fabricate their own personalised piece of kit to take home.

Back to the week and your last instalment, my email inbox is going to explode with all the class cancellations hey…

CrossFit Cardiff WoD
For time:
Run 5km

Scores up on that whiteboard please. IN RED IF IT IS A PB…

WoD - Thursday 1st October, 2020

Pinch, punch…soon enough, we will be free of 2020 (the clock is counting down) and everything bad in the world will melt away. At least that’s the word on the street.

Until then however, we have October, November and December to deal with. Speaking of which, it truly is with a heavy heart, but not really to any surprise, that I am likely going to have to cancel the infamous CrossFit Cardiff Xmas party. This will likely be the last thing currently on everyone’s minds but, if I can salvage any form of celebrations by then then I am fully prepared to do so and do have an idea up my sleeve.
All will be revealed as soon as I know.

For now, let’s just bury our heads in the depths of workout pain…

CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
15 Handstand push ups
15 Toes to bar
15 Burpees
15 Box jumps (24/20”)

Specialty
3 Squat Cleans + 2 Front squats*

*these are at 80% of your 1RM clean with a 2 second pause in the bottom of the front squats.

Please get those rounds and reps up the whiteboard…

WoD - Wednesday 30th October, 2020

So where are yesterday was a heavy day, today isn't! Today is metabolic conditioning, it just happens to involved two weightlifting movements which happen to be moderately heavy!
Not to worry, you have a “rest” as you change your own load! ;-)

Enjoy, enjoy!

CrossFit Cardiff WoD
5 rounds for time:
20 Deadlifts (80/55kg)
10 Front squats (60/40kg)

Please use a sanitised pen and get those times up to the whiteboard…

WoD - Tuesday 29th October, 2020

Well the summer was “fun!” Nope, this post is not about the weather or any hilarious story of someones escapades, but about a little bit of admin.

As you all just love to get up on a Saturday morning, when an overwhelming percentage of the population are wallowing in the self induced pity of a hungover state, and thrash yourselves with fitness.
Refusing to acknowledge to the savagery caused by the mixing of last nights drinks and instead rock up to see if the assault bike calories will cure said evil present in your souls.

Well we have listened and therefore from this Saturday (October 3rd) will be putting on an additional class.

This does mean a mild bit of announce however…

Those of you who have booked on, and or are on the waitlist will be cancelled off and will be required to rebook.

The new class timings will be as follows:

WoD: 09:00 - 10:15
WoD: 10:15 - 11:30
Yoga: 11:30 - 12:30

The capacity of the Saturday WoD classes will be set to 25.

All of those who receive an email saying that your class has been cancelled by the organiser will also see that the message says…READ THE BLOG! 😉

CrossFit Cardiff WoD
Strict Press, push press, push jerk
7 - 7 - 7
5 - 5 - 5
3 - 3 - 3*

*Load should be increase following each set. But, just listen to the workout brief. It’s not easy to understand!

Specialty
For 5 sets*:
3 Squat Snatch
2 Overhead Squats (2 second pause at the bottom of the last rep)

*these sets are to be performed at 80% of 1RM

WoD - Monday 28th September, 2020

Well it’s been a really busy day on Saturday. Speed was of the essence meaning that not only did the old wall mounted rig come down, but the new one went up.
One hell of a day’s graft. Super early morning hero workout, followed by a load on manly stuff, followed by a massive coffee, and more manly arsed stuff! Ending the day with copious amounts of manly beer! Legit!

What that all meant was, is that I had a free day today in the sunshine. Which was well spent being butchered by Han and bonding with the furry legend! Happy days!

CrossFit Cardiff WoD
In teams of 3, perform 15 rounds for time of:
20/15 Calorie assault bike
200m Run
50 Double unders

These are you go, I go rounds.

Get those times up to the whiteboard before you leave into lockdown…

WoD - Friday 25th September, 2020

You lot are billy bonkers, and actually want hero workouts all the time. Even expressing disappointment when there wasn’t five in a row! Just be extremely careful what you wish for! ;-)

Even though it isn’t, you’ll think that tomorrow’s workout is a hero! Good luck!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 20 minutes of:
75 Double unders
50 Wall balls (20/14lbs)
25 Kettlebell swings (32/24kg)

Please post rounds and reps to the whiteboard on your merry ways out the door to a now SUNNY arsed weekend!

WoD - Thursday 24th September, 2020

How much fun was that? None at all?! Didn’t think so! Everyone just loves an ass bike “sprint” workout hey?! Legs not so much of a fan?! Weird!

Tomorrow we accumulate a few cheeky complimentary movement patterns! And you lot are going to LOVE it!

CrossFit Cardiff WoD
Within 15 minutes, climb the ladder:
2 - 4 - 6 - 8 - 10…etc
Alternate dumbbell snatch (50/35lbs)
Toes to bar
Box over jumps (24/20”)

Specialty
Overhead squat
6 - 6 - 4 - 4 - 2 - 2
Sets are at 75, 80 and 85% of Tuesday
Rest for 4 - 6 minutes between sets.

WoD - Wednesday 23rd September, 2020

Now had I not been doing CrossFit for 13 years, and had I not owned a CrossFit affiliate for 10 I would feel slightly sorry for you for doing this. But I have and so therefore I am not!

It will be fun and worth it once it’s over, what is it they say…you have to be cruel to…program a shitfest like this…

CrossFit Cardiff WoD
3 Rounds for time:
21/18 Calorie bike
15 Thrusters (40/30kg)
9 Burpees

Please vomit outside before you get those blistering times up to the whiteboard…

WoD - Tuesday 22nd September, 2020

NOwhere to hide, just a beauty of an interval to smash yourself with. You have been given a butt ton of rest between rounds, meaning there is absolutely no reason NOT to destroy yourselves each round!

GOOD luck!

CrossFit Cardiff WoD
For 4 rounds, within 3 minutes:
Run 400m
Max calorie row
Rest for 6 minutes between rounds

Specialty
A: Find a 1RM Overhead squat
B: Find a 1 RM Front squat

WoD - Monday 21st September, 2020

What a baller of a day! How fricking amazing would it be if it was sunny like this all the time, raining only at night. That’s what we want. Someone needs to make that happen.

I hope you are well rested today, ready for a week of brutality.

Ps, anyone else see Tia front squat 140kg like it was nothing?! Maaaaaaaan!

CrossFit Cardiff WoD
5 Rounds for time:
5 Push jerk (70/50kg)
25 Air squats

Sprint on this, as hard as you can. If you can go sub 5 minutes you are in for a treat! Times up please legends!

WoD - Friday 18th September, 2020

That’s it, the final instalment of the weeks savagery. Presuming that you are able to use your abs to climb out of bed, and or have the strength left in your arms to pull the front door open…get down to the gym to brutalise your legs and lungs!

Can anyone do it without having to run a single 400m?

CrossFit Cardiff WoD
For max reps:
Tabata double unders

Rest some time, then…

For time:
150 Wall balls (20/14lbs)
Each time you break, run 400m

WoD - Thursday 17th September, 2020

Ash has a brand new love for strict gymnastics and static holds…guess who went on their CrossFit gymnastics seminar this past weekend!? It shouldn’t be hard!

I did no such seminar, but I do LOVE the assault bike and hero workouts…get excited about next week!

At least with the both of us in your corner, you will look utterly pumped at the beach!

CrossFit Cardiff WoD
A. For time:
10 - 1 Strict pull ups
1 - 10 Strict ring dips
B. 4 sets:
40s on/20s off
Hollow hold
Superman hold

Specialty

Establish a heavy single for:
Clean & Jerk

Get the reps completed up on the whiteboard please team…

WoD - Wednesday 16th September, 2020

It is a sad day. 10 years it’s been, and with a shit ton of Fran PBs, first pull ups, a huge amount of weight shifted through back and front and overhead squat, the old girls days are nearly at an end…in this gym anyway.

I am of course talking about the wall mounted, AMAZING rig! The beauty that took me to a sub 3 Fran time, sub 7 Helen and caused more rips than I can remember. Imagine this…until I had that sucker custom made, I really struggled to find a gym with a pull up bar. And the ones I could find typically had people doing cable cross overs underneath. Bonkers.

Anyway, I will be putting the poor bugger up for sale. If any of you guys are interested (assuming you don’t have massive back gardens I can sell it in sections), please make it known.

I haven’t decided fully on the price as yet, but will be open for some bartering.

CrossFit Cardiff WoD
Front Squat
10 - 10 - 10 - 10 - 10
Find a heavy weight for these sets, and stick with it straight and throughout.

Make your legs hurt badly, and pop one load up to the whiteboard…it’s ok to fail.