WoD - Wednesday 10th November, 2021

What’s wrong with a cheeky mid-week super set strength day to make you all look swole ready for the end of the week’s debauchery?! Nothing that’s what!

Get those Xmas party tickets snapped up please! Before I have to send the all innocent looking Nicole around to sort you all out!

CrossFit Cardiff WoD
A: With increasing loading each set:
3 - 3 - 3 - 3 - 3
Push press 

3 - 3 - 3 - 3 - 3
Weighted strict pull-up 

B 3 Sets
30 Second Hollow hold
10 Hip extensions

If you can pick up a pen, please pop your loads up to the whiteboard…

WoD - Tuesday 9th November, 2021

What do you think happens when you couple together a benchmark girl and the assault bike…

PAIN, that’s what happens!!! It is not going to feel good! I’m sure it will be fun though. 😳

CrossFit Cardiff WoD
50/40 Calorie assault bike
4 Rounds of Cindy*
40/30 Calorie assault bike
3 Rounds of Cindy
30/20 Calorie assault bike
2 Rounds of Cindy
20/10 Calorie assault bike
1 Round of Cindy

*One round of Cindy:
5 Pull ups
10 Press ups
15 Air squats

Please get those times up to the whiteboard…

Specialty
Handstand push ups 

1a: Kick up drills

2a: Wall walk with 30 second hold
2b: 18 hollow rocks
3c: 3 handstand negatives

3a: Max push ups
3b: Max banded pull-ups
3c: 20 Stadler leg lifts

WoD - Monday 8th November, 2021

Welcome to a new week and a cheeky announcement.

This Sunday, the 14th of November, we will be running through the workout Chad. A hero workout dedicated to husband of a very good friend, who after suffering with post traumatic stress disorder for many years, sadly took his own life.

Since, Sara has dedicated her life to raising awareness for others and their families.

She is a utter legend of a human being who some of you will have met. Each year we pay our respects to Chad by completing his workout.

For those wishing to attend, we will begin the workout at 09:00. The gym will be open by 08:30 to allow tile to set up and warm up.
We finish when we finish.

Chad
For time:
1000 Step ups (20”)
Wear a 20/15kg rucksack

Any scaling options are absolutely acceptable and encouraged to allow for the maximum involvement.

Back to the week and some perfect practice for you…

CrossFit Cardiff WoD
4 Rounds for time of:
12 Box jumps (30/24”)
9 Deficit handstand press ups (6”)
6 Deadlifts (130/100kg)
300m Run

Please get times up on the whiteboard…

WoD - Thursday 4th November, 2021

I promised you the Xmas party details today, and they will come out but… my laptop has died. F**K technology! And so not on this post.

I would still sort it if you could create events in private groups on your phone. If you can then someone show me how!

I will set this up tonight.

Anyway. What I can do from my phone is inform you all of the pain (fun) filled workout that graces you tomorrow. Here you go…

CrossFit Cardiff WoD
A: Every minute on the minute, for 10 minutes:
Odd: 4 Turkish Get-Ups
Even: 15 GHD sit-ups

B: For time:
20 - 16 - 12 - 8 - 4
Handstand press up
20 - 16 - 12 - 8 - 4
Box over jumps (24/20”)

Specialty
Toes to Bar

1. A) tabata toes to bar

2. 3 sets

A) 3 pull up negatives

B) 15 hollow rocks

C) max hanging L-sit or appropriate scale

3. 3 sets

A) Max ring rows

B) 12 single leg V-Ups

C) 20 plank shoulder taps

WoD - Wednesday 3rd November, 2021

The time has finally arrived… get F**KING excited!!!!!

Details of the Xmas party will be dropping today (Wednesday)! Invites will come out via the facebook (all info copied here), all you have to do is book the 11th of December OFF… as well as all the days around it.
Definitely do not miss out!

CrossFit Cardiff Partner WoD
Within 25 minutes, complete as many rounds and reps as possible of:
800m run (together)
60 Double unders
40 Russian kettlebell swings (24/20kg)
20 Toe to bar
10 Front Squat (70/50kg)

Who doesn’t love a completely stinking partner WoD?

WoD - Tuesday 2nd November, 2021

Well then, how was it? Vile hey?! I would way rather do the snatch alternative, Isobel. I actually think I can do that faster to. Which, makes no sense.

Now then, lets build some serious strength through massive chestnut cracking butt cheeks! Ready to wow the fam, in front of the fire, on Xmas day!

Lastly, there is a new focus for speciality. We are switching the classes to gymnastics. Tuesdays will be focused on developing the Handstand push up

CrossFit Cardiff WoD
Back rack walking lunge
10 - 8 - 6 - 8 - 10

Now then, these are increasing sets. Down and up reps. Build to heavy and attempt to stay heavy throughout.

Specialty
Handstand push-ups
1. Tabata handstand push-ups

2. 3 Sets
A) 3 handstand push-up negatives
B) 20 stadler leg lifts

3. 3 Sets
A) Max push-ups
B) 30s handstand hold
C) 12 single leg V-ups

WOD - Monday 1st of November, 2021

Pinch, punch… mutha f**kers!!

I hope you legends had a cracking time on Saturday and are still thoroughly hung over from the aftermath! If not… why not?!

In order to rid yourselves of the two days of pain, why not come in and get a benchmark girl cracked. I HATE Grace, it’s vile, hurt like a mofo. Watch Dan Bailey, the machine doing Grace in just over a minute, it’s mental…

All you have to do now is guess the benchmark… it’s not Fran!

CrossFit Cardiff WoD
”Grace”
For time:
30 Clean and jerk (60/40kg)

Get after this as hard as you can and ensure that you record your scores…

WoD - Friday 29th October, 2021

Happy Friday leg ends! As per usual, come in and smash yourselves into a sweaty hole prior to heading out on the LASH for a two - day bender! Something that I clearly couldn't do anymore, not if my stag do performance was anything to go by!

However… REMEMBER, the super scary Halloween throwdown is on Saturday and you will suffer if you are too hung over! Good luck!

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

Chris Spealler (if you don’t know who he is… google him) has a score of 36 rounds of this workout. Which, is just mental!

WoD - Thursday 28th October, 2021

If you were to find yourself in Arbroath, Taunton, Plymouth or Exmouth on this day I would stay firmly at home, lock your doors and get yourselves to bed EARLY. Do not go out, not even for a pint of milk as… it is the Royal Marines birthday and there will be hundreds of drunken, naked legends wandering the streets creating utter chaos!

Happy Birthday lads, you work hard and therefore deserve to be drunk and naked!

CrossFit Cardiff WoD
5 Rounds for time of:
500m Row
50ft Dumbbell overhead walking lunge (50/35lbs)

Specialty
Within 15 minutes:
Establish a 1 rep max clean

Accessories
Back extensions
10 - 10 - 10 - 10

WoD - Wednesday 27th October, 2021

It’s hump day! And, once you are over this utter shitfest you are going to sail into the weekend, all breezy like!

It won’t hurt in the slightest, I promise (with some tightly crossed fingers)! Good luck, Mikey B is a p***k!!

CrossFit Cardiff WoD
For time:
27 - 21 - 15
Assault bike calories
Wall balls (20/16lbs)
Burpees to a target*

*A genuine one foot jump from an outstretched arm. We do this because is sucks, so make it suck!

WoD - Tuesday 26th October, 2021

Following a cheeky as heavy day, let’s get fast and vile with an even cheekier couplet.

Go hard and try to stick to big sets on the barbell.

CrossFit Cardiff WoD
For time:
Run 800m - 400m - 200m
21 - 15 - 9 reps of
Power Clean & jerk (60/40kg)

Specialty
Within 15 minutes establish a 1RM
Snatch

15 - 15 - 15 - 15 reps of:
Hip extension

WOD - Monday 25th October, 2021

Monday and your arses are Mikey’s… only for the week! Stand by for a decent level of savagery, you should be all accustomed to just that from Mikey B by now!

We begin with a lot of heavy loading, just in case your legs had recovered fully from last week…

CrossFit Cardiff WoD
Front Squat:
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1

Each set should increase in load…

You show those legs and hang overs who is boss!

WOD - Friday 22nd October, 2021

The weekend is upon us, meaning we can stop smashing ourselves into an oblivion (after tomorrow morning anyway) and enjoy spoke lay ins (?), chilled days and or stinking hang overs… take it!

Like the next round after a rest period, Monday is coming soon!

CrossFit Cardiff WoD
Within a 15 minute window complete:
“Helen”
3 Rounds for time of:
Run 400m
21 Kettlebell swings (24/16kg)
12 Pull ups

And…

1 Rep max
Snatch

WoD - Thursday 21st October, 2021

Well I did warn you, and that is all I can do. Now, I have genuinely been struggling since doing that workout. Only today I feel confident enough to not have to walk down the stairs one at a time, while holding on… just in case!
Meaning that, by Sunday, you might be feeling okay and you are welcome!

CrossFit Cardiff Partner WoD
Within 25 minutes, complete as many rounds and reps as possible of:
5 Handstand push ups
10 Calorie assault bike
50 Double unders

These are you go, I go rounds…

Specialty
Within 15 minutes:
Establish a 1 rep max clean

Accessories
Back extensions
10 - 10 - 10 - 10

WoD - Wednesday 20th October, 2021

Tomorrow is a very special day. You need to whoop, holler, get your party hats on and let an absolute LEGEND of the gym know that she has a shit ton of assault bike calories to do (only as many as I do mind)!

Happy Birthday Gem Vezza you utter stud! You have a very special place within this gym, it’s hard to find another member who is more loved by everyone, I can’t wait to watch you suffer on that beautiful machine!

Big love my friend… I even went easy on the picture!

CrossFit Cardiff WoD
5 rounds for time of within 2 minutes:
20/16 Calorie row
30 Wall Balls (20/14lbs)
Rest 3 minutes between rounds*

*for each wall ball rep not complete, athletes will perform 2 burpees during the rest period.

WoD - Tuesday 19th October, 2021

A cheeky little superset for you lot tomorrow… build those butt cheeky up in time to crush chestnuts in front of the fire!

You’re going to LOVE it!

CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12*

*Between lunges, athletes are to complete a set of 25 GHD sit ups.

Specialty
Within 15 minutes:
Establish a 1 rep max snatch

Accessories
Hip extensions
10 - 10 - 10 - 10

WoD - Monday 18th October, 2021

You may have massive Monday blues, a two-day hang over and not appreciate your whatever time alarm but… there is some good news. Are you ready?

The McPlant is FINALLY here!!! Now if that is’t Monday morale, I don’t know what is!

CrossFit Cardiff WoD
3 Rounds for time of:
7 Ring muscle ups
14 Power cleans (70/50kg)
21 Air squats

WOD - Friday 15th October, 2021

Get that Friday feeling rooted into your bones, especially as a bunch of you are headed to celebrate some very cool, German beer drinking ceremony.

The day after Octoberfest in Munich in 2016 (maybe), easily the worst day of my life!

CrossFit Cardiff WoD
For time:
80 Wall balls (20/14lbs)
Run 400m 
60 Wall balls (20/14lbs)
Run 800m
40 Wall balls (20/14lbs)
Run 1200m

GOOD LUCK…with the hang over, not the workout!

WoD - Thursday 14th October, 2021

It’s Nicole’s fault, she must be angry about something! Either that or bored AF due to having so much time off!

However, I potentially have something similar planned for you all next week, involving the same two pieces of lactic acid inducing equipment that I have never managed to complete. Eeeek!

CrossFit Cardiff WoD
Complete as many rounds and reps within 15 minutes of:
3 Deadlifts (100/75kg)
3 Box jump overs (24/20”)
6 Deadlifts
6 Box jump overs
9 Deadlifts
9 Box jump overs etc..

Specialty
Clean
1 - 1 - 1 - 1 - 1

Accessories
Back extensions
10 - 10 - 10 - 10

WoD - Wednesday 13th October, 2021

Now some of you are actually going to enjoy this, f**k knows why, maybe you are all sadists… I can expect that someone asks to have it programmed again.

Weirdos!

CrossFit Cardiff WoD
For time complete 6 rounds of:
Within 1 minute:
15/10 Calorie assault bike
15/10 Calorie row
Rest 5 minutes

I almost can’t wait to see your faces!