WoD - Tuesday 16th March, 2021

Hump day is one day away, and with the hairdressers currently open, you lot have no excuse for looking like a lockdown clown come the eventual re-opening of the gyms.

Tomorrow we have some surprise, not such a surprise fitness for you. Not a surprise because you know something is coming, but a surprise as you don’t know what.
You won’t be able to guess and so there is no point in doing so, just note…it will be fun!

I will post about it on IG as per normal, but…make sure you rock up to the evening class if you were going to anyway. No cherry picker please!

CrossFit Cardiff WoD
A: For time
Run 400m

B: Surprise fitness

WoD - Monday 15th March, 2021

Now this might well be puppy spam but, but is entirely unintended. My goal is to highlight an huge talent and just say a public thank you.

Sash of @sashshots is a legend with an extremely well timed shutter finger and an eye for a shot! Knowing a little bit about it, and when I say that I mean what he has attempted to explain to my simple mind, makes me appreciate how cool this is even more!
Thank you brother and you are wasted in front of a regular work computer!

CrossFit Cardiff WoD
For time:
63 Double unders
21 Overhead dumbbell squats (Left arm - 50/35lbs)
21 Sit ups
21 Overhead dumbbell squats (Right arm - 50/35lbs)
45 Double unders
15 Overhead dumbbell squats (Left arm - 50/35lbs)
15 Sit ups
15 Overhead dumbbell squats (Right arm - 50/35lbs)
18 Double unders
9 Overhead dumbbell squats (Left arm - 50/35lbs)
9 Sit ups
9 Overhead dumbbell squats (Right arm - 50/35lbs)

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Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Barbell: 20/15kg (use two hands please, and still perform two sets of each rep range)

WoD - Friday 12th March, 2021

Can you tell that I’ve got a new puppy…I’m not even sorry…sorry!

CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of:
30 Sit ups
15 Dumbbell rows on each arm
30 Russian KB/DB swings

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Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg

Do it, upload it, then get drunk…

WoD - Thursday 11th March, 2021

So today I wanted to talk to you about a very special topic, something extremely exciting and incredibly exciting…yeah whatever, just get some more puppy spam down your throat…

CrossFit Cardiff WoD
For time:
100 Thrusters
Every time you break perform 30 jumping lunges

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Barbell: 40/30kg
Dumbbells: 50/35lbs
Rucksack: 20/15kg

SOCIALS!!!

WoD - Wednesday 10th March, 20121

Hump day and my phone can no longer hold another picture of a dog, it is official. Apple have been in touch and stated that I am “taking the piss” when I think that my device is capable of storing 5,987,987,321 and 1 pictures of a chubby little fur ball!
Miserable bastards!

The 6pm class tomorrow night will be hosted by 179 CrossFit. Those legends rocked up in numbers last week, let’s repay the favour and make it a blast for them.

CrossFit Cardiff WoD
”Ellen”
3 Rounds for time:
20 Burpees
21 Dumbbell snatches
12 Dumbbell thrusters

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Dumbbell: 50/35lbs (the intention is to have one dumbbell for the snatch and two for the thrusters
Barbell: 40/30kg
Rucksack: 20/15kg

A very fast a furious workout, who you only have 179 CrossFit to blame for, remember that when you are doing yet more thrusters tomorrow. It’s variance, when did you last do thrusters two days running?
Go unbroken on teverything, if you dare! Get the stuff up to the obvious and tag us please…

WoD - Tuesday 9th March, 2021

The onslaught continues, and I am talking about puppy spam rather than fitness. Well, maybe as well as!

I am also still not sorry, writing all off this weeks blog posts in a oner on Sunday afternoon affording me more time in the day to clean up piss and shit!
Winner winner, Watson definitely has chicken for dinner!

CrossFit Cardiff WoD
5 rounds:
Every 3 mins:
Run 400m

There isn’t much time to rest here, meaning that you should run F’ing fast! Times up to SMs please!

WoD - Monday 8th March, 2021

I am sorry, but not really…stand by for a shit ton of puppy spam on this weeks blogs!

Watson joined the tribe on Saturday, and he is a handful! An extremely confident dog, into everything and not fussed about getting stuck in! A proper cheeky lad!

He will be headed your way very soon!

Until then, thrash yourself!

CrossFit Cardiff WoD
For time:
21 - 15 - 9
Dumbbell snatch
Burpees

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Dumbbell: 50/35lbs (WHY NOT GIVE YOURSELF A RIGHT THRASHING AND MAKE THE SNATCH DOUBLE DB 😳)
Kettlebell: 24/16kg
Barbell: 20/15kg

Get those times up to socials team!

WoD - Friday 5th March, 2021

FRIDAY it hare!!!

Some of you may not like sand, when you are soaking wet and crawling around in it on a freezing cold beach, at 3am in Poole harbour I get it but…
Just imagine the feeling of the annoying, grainy stuff wedged between your toes on a Sunday afternoon down at Rhosilli beach! A cheeky dip and up to the Worms Head for an ice cold ALCOHOLIC pint, sat on in the beer garden looking out at the setting sun! It will happen!

But, until then, get your arses fit in your living rooms, this will help…

CrossFit Cardiff WoD
For time:
150 Air squats
75 Alternate dumbbell snatch
150 Air squats

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Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Barbell: 20/15kg (75 in total, with two hands please)
Rucksack: same as barbell

WoD - Thursday 4th March, 2021

Hump day has been and gone and we are another one closer to the summer and freedom! Personally I cannot wait!

Tomorrow we have a funky hero workout. Some of you aren’t going to like it, some will be embarrassed to do it, who cares what people think. During 2020 I ran up and down the street carrying all sorts, typically over my head. People drove by (before lockdown) and beeped and commented and the good thing was that they were gone really quickly!

CrossFit Cardiff WoD

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Go hard and get your times up to SM please legends!

WoD - Wednesday 3rd March, 2021

Hump day, and a cheeky mid-week virtual drop in from some CrossFit friends!

Get yourselves onto the zoom call tonight and welcome the Swansea Jacks to the mix, just make sure you all smash the living crap out of them! ;-)

CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
20 Front rack lunges
20 Sit ups
20 Deadlifts

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Barbell: 40/30kg
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg

Get those legs pumped right up and chuck your scores up on SM please legends…

WoD - Tuesday 2nd March, 2021

Happy Tuesday shoulders! How are they feeling after that utter shitfest?! Did you manage to hold o to dear life and go unbroken…of course you did! Ninja’s!

Today, or really tomorrow if you are reading this on Monday night, go as heavy as you can. Make it uncomfortable just don’t drop anything on your fancy parquet flooring!

CrossFit Cardiff WoD
3 Rounds for time:
12 Burpees
9 Hang power cleans
7 Push jerk
Run 200m

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Barbell: 70/50kg
Double dumbbell: 50/35lbs
Rucksack: 30/20kg

Strength program
Just as a reminder, add weight or reps, keep the standard the same:
Session 1:
1. Back squat OR goblet squat - 3x10 w/ 5s negative 
2. Bent over row - 3x10 w/ 5s negative

Session 2:
1. Romanian deadlift (RDL) - 3x10 w/ 5s negative
2. Strict press - 3x10 w/ 5s negative

WoD - Monday 1st March, 2021

Evening team, I hope this blog finds you loving the sunshine having had an awesome weekend, safe in the knowledge that summer is now in fact, actually coming! The proof is in the pudding!

I just wanted to say a huge thank you for your continued support and huge amounts of loyalty. It has not gone un-noticed, and is massively appreciated.

In the hope to keep you guys all motivated in these tremendously difficult times, we have continued to run zoom workout classes, keeping the programming as challenging as possible. We have rented out equipment and, should anyone think they need anything else then please just shout, we will of course do what we can do.

Three separate programs have been initiated:

• A linear strength cyclte

• A movement focus

• A running program

Meaning that you will all be fitter returning to the box than you were leaving it. We have also provided you with an extensive and free online yoga platform so that you are able to just keep moving.

Recipe videos are posted twice per week on social media, and Ash lead a challenge and well attended zoom quiz!
Hell of a lockdown!

Lastly, I have just cut membership prices in half and will keep them there for the remainder of this lockdown.

With utter and complete transparency, I have received no rental/service charge relief and continue to pay a large sum each quarter, something which literally would not be possible without you lot. The members of 2020/21, otherwise know as the Lockdown Legends, ensured that CrossFit Cardiff has been able to survive.

In other news, we are conducting a virtual drop in with 179 CrossFit. This Wednesday, on zoom at 6pm, we will welcome their members for a good old thrashing. The following week, they shall return the favour. Just a little bit of fun, and cross-city lockdown socialisation through fitness. Get the F involved!

Anyway, that’s a lot to take in…back to Monday and importantly March…the month of the hour change!

CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
25 - 20 - 15 - 10 - 5
Double unders
Thrusters

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Double dumbbell: 2 x 50/35lbs
Barbell: 40/30kg
Rucksack: 20/15kg

This workout is an utter stinker! Get after it hard and do everything you possibly can to stay UNBROKEN on the thrusters…socials please!

WoD - Friday 26th February, 2021

For some reason I just now wondered…”hoe many times have I written this blog?” And the answer is close to 3000. And I still haven’t run out of shit to ramble about. It’s genuinely impressive that.

It is that Friday feeling, and is the eve of the Wales Vs England 6 Nations game. I would wish the English luck, but I don’t want them to win…so I’m not going to. ;-)

Happy Friday all!

CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
Run 400m
10 Press up into single arm row
20 Mountain climbers

Loading
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg

Good luck and get those vids loaded, last time this week!

WoD - Thursday 25th February, 2021

I have just completely lost a day, waking up and writing this thinking whole-heartedly that it was a Wednesday! Very weird but, not something that I am going to complain about in these current times!

Anyway, back to it. You are over the hump and with just two days left to drunkenness we are on to a winner!

CrossFit Cardiff WoD
10 rounds for time:
30 Double unders
10 Barbell snatch

Loading
Barbell: 20/15kg
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg

A fast and furious couplet, no need to slow down, just go!!

WoD - Wednesday 24th March, 2021

We’ve basically split the body into bits so far this week:

Monday - Back, bi’s, pec’s and tri’s
Tuesday - Legs
Wednesday - Abs…

Just like the old school days!

CrossFit Cardiff WoD
5 rounds for time of:
30 Sit-ups
1 Minute plank hold

Wash your knickers on your abs and get times posted…

WoD - Tuesday 23rd February, 2021

Really I am trying not to think too much about this, nor do I think that this is exactly a massive platform to shout from but, there has been a spate of dog napping over South Wales in the last few weeks.
Now to say that the people doing this are scumbags would be a huge compliment, and although I have no qualms about writing what I really think, children may well read this and we are already banned from two intranet platforms so I will simply say this…

dog walkers, keep your heads on swivels. Be responsible with them anyhow, but if someone tries to steal your furry friend fight until the last breath to get the bastards! This is why you have been lunging heavy arsed loads and smashing those assault bikes all these years!

CrossFit Cardiff WoD
Within 10 minutes complete as many rounds and reps as possible of:
20 Reverse lunges
20 Back squats

Loading
Barbell: 40/30kg
Dumbbell: 50/35lbs (two if you have)
Kettlebell: 24/16kg (two if you have)
Rucksack: 20/15kg

WoD - Monday 22nd February, 2021

Happy Monday! Welcome to another week and the last of the month. Meaning that the week after will be March and in March the clocks go forwards! And that definitely means good things are coming!

And, Rona’s first birthday is not one of them!

CrossFit Cardiff WoD
5 rounds of within 2 mins:
Max alternating devil press
Rest 2 mins

Loading
Dumbbell: 50/35lbs
Kettlebell: 24/16kg

Get the first day of the week’s workout in and post to SM…

WoD - Friday 19th February, 2021

Alright team, it’s Friday!!! Which can mean only one thing…put the pancakes down, it’s over!

It does also mean though, that another week is done and dusted, we survived and are closer still to being back together again! Hang on in there, it won’t be long now.

Let’s finish the week with a hero.

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

CrossFit Cardiff WoD
“T”
5 Rounds each for time:
100m Sprint
10 Squat clean thrusters (50/35kg)
15 Kettlebell Swings (32/24kg)
100m Sprint

Rest 2 minutes between rounds

Loading
Scale as needed

I remember doing this workout last year and guess what…it bites a bit. Scores up for the last time please…

WoD - Thursday 18th February, 2021

Well I hope you enjoyed that absolute thrashing. Running with a rucksack is bad enough, but coming back to snatch two dumbbells is just vile! You troopers!

Tomorrow is another double whammy, you are basically going to do 150 bicep curls, except these are atomic bicep curls!

CrossFit Cardiff WoD
For time
50 - 40 - 30 - 20 - 10 reps of:
Hang dumbbell power cleans
Sit ups

Loading
Dumbbells: 50/35lbs
Kettlebell: 24/16kg

Score on the social media doors please…

WoD - Wednesday 17th February, 2021

Hump day is here and you know what that means hey…running around the streets carrying a loaded rucksack! In the wind and rain while everyone else is either in bed or sat in front of another episode of a bullshit soap, eating crap, warm in front of the fire…basically you are winning at life and they are not! 😉

Get after it!

CrossFit Cardiff WoD
Within 8 minutes:
Run 800m (rucksack)
Max rep dumbbell snatch (double DB)
Rest 6minutes

Within 4 minutes:
Run 400m (rucksack)
Max rep dumbbell snatch (double DB)
Rest 4 minutes

Within 2 minutes:
Run 200m (rucksack)
Max rep dumbbell snatch (double DB)

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Dumbbells: 50/35kg
Rucksack: 20/15kg

Good luck and get those scores up please legends…