WoD - Monday 20th August, 2018

I hope each and every one of your weekends were as drunken and thoroughly enjoyable as mine! 

I would like to share with you a brief message. An extremely boozy, seemingly whisky sponsored Scottish wedding, full of kilt wearing CrossFitters (going "Commando") is absolutely no good for your health...turns out! It is however, huge amounts of fun! 
Congratulations to good friends, made family through a bond of shared suffering. How perfectly weird is that to all of us!? 

Start the week right...

CrossFit Cardiff WoD

5 Rounds for time:
30 Wall Balls (20/14lbs)
20 Pull Ups

Legs and arms and shoulders...all a great recipe for wobbly whiteboard times...

WoD - Friday 17th August, 2018

Finally, it's Friday. Come in, smash yourselves with a cool assed finale to the Buddy Buddy week. 

Remember, morning dwellers you will be unaffected. Those of you lot planning to make your Friday night a special occasion for those buddies of yours, remember the timings posted below:

Open Gym: 15:00 - 18:00
Shit loads of cool fun and frolics with barbells and stuff: 18:00 - END
Town for lots more fun but now with beer: END - THE VERY END

Everyone is welcome, get your ass down to have it kicked all over the jazz! 

CrossFit Cardiff WoD

For time:
50 Cal Row
40 Front Squats (20/15kg)
30 Burpees
20 Pull Ups
10 Box Jump Overs (30/24")

The above is the workout for the 06:30 class. Adjustments to the same workout will be made for the evening. 

As always, put your times on the whiteboard and send me a double biceps front group picture...

WoD - Thursday 16th August, 2018

So how was that? Improvement on the newly learnt skill of attempting to prevent yourself from slamming your face into the ground while sprinting forwards on your hands? There will be more and more of it, don't you worry. 

Now that you are safe and sound...are you ready for an assault?...

CrossFit Cardiff WoD

Every 6 minutes for 4 Rounds, perform:
20/15 Calorie Assault Bike
12 Alternating Dumbbell snatch (50/35lbs)
8 Press Ups
2 Power Clean (110/70kg)

Should you still be able, please write your scores on the whiteboard...

WoD - Wednesday 15th August, 2018

Hump day and half way through the "Buddy Buddy" week. Meaning there is still time to brung your mates along, smash them into an oblivion and spend the rest of the evening attempting to convince them that it is actually fun!! We know it is! 

Now then, what better to do after a middle distance sprint...yep, heavy and high skill gymnastics...I hope you're not showing these posts to your buddies by the way...

CrossFit Cardiff WoD

7 Rounds for Time:
100m farmers carry (2x24/16kg)
6m Handstand Walk*

*to scale: 3 wall walks or 10m bear crawl

Please write your blistering times with your fatigued grip to the whiteboard...

Don't be that guy!! 

WoD - Tuesday 14th August, 2018

This is a day late, but unfortunately, at the time of yesterday's post I had no idea what was going of what was going on with these four badasses! 
Huge Congratulations to Prodders and Bri, and Conners and Suller, for showing up and whooping ass at the Pairs inferno this weekend in Cardiff.
A great showing from four legends! Most importantly, at no point throughout the weekend (not to my knowledge anyway) was Conroy found having to have a cheeky "lie down" after any of the workouts and was NOT, at any point in time found incapacitated either underneath any vendors stalls, nor in the front passenger seat of a car! Therefore he won!

Take a well earned rest and get back in tomorrow for this shitfest...

CrossFit Cardiff WoD

3 Rounds For Time:
800m run
50 Double Unders
8 - 6 - 4 Bar Muscle Ups*

*These are depending rep ranges of t=each round. R1 perform 8, R2 6 and R3 4. 

Once complete, scribe your blistering times to the whiteboard please...

WoD - Monday 13th August, 2018

Its buddy buddy week!!! Get in! A bunch of new and cool buddies, wandering about the gym not having a single clue of what the hell is going on, I reckon there are going to be some seriously uncomfortable folk receiving sweaty, chalky and typically hairy hugs! Geeeeeeet used to it! 

Now you legends, be sure you are fully versed in delivering the well known sweaty hug. Identify your victim, disguise yourself advance from the unsuspecting buddy's buddy, post a smoke grenade and go straight "up the middle", Commando style! Squeeze for the appropriate amount of time, don't be creepy! 

Lastly for today, remember that there will be a class at 5:30pm. Get down there and get rid of your hang overs! 

CrossFit Cardiff WoD

A: Within 10 minutes, establish a 1 Rep Max Shoulder To Overhead

B: Within 6 minutes complete as many rounds and reps as possible of:
5 Shoulder To Overhead* 
25 Air Squats

*Bar loaded at 75% of load from A

WoD - Friday 10th August, 2018

The last day of a thorough beasting, and what a day it is! Now the picture attached to this post is not the one that I wanted, but it's kind of similar. 

Lets just say that the last time Conroy did this workout, it kind of hit him hard. Meaning, he received a stimulus! So much so that some significant time had past following the workout and I happened to find your beloved Trainer, lying face up behind the Cardiff Sports Nutrition store...messed up! Unfortunately for Al, we had to socialise following the event and despite his request to "just leave me here bro..." I dragged him into Got Beef and he was glad he did...new man following great meat! 

Speaking of which, get down there and utilities those kick ass black cards of yours! 

CrossFit Cardiff Partner WoD

For time:
21 - 15 - 9
Deadlift (100/70kg)
Burpees
Run 400m together
9 - 15 - 21
Burpees
Deadlift

Partner 1 does all the deads and partner 2 does all the burpees. Before the run. After the run swap movements...choose/get told wisely! 

Meaty saviour

WoD - Thursday 9h August, 2018

How are the famous Monkey Butts? A bet there have been a few tears in the showers since yesterday! 

Anyway...here is some information about next week. Things are pretty simple and so I am going to do it in bullet (easy to follow) fashion. 

• Get a buddy volunteer buddy, maybe more than one. If none volunteer then voluntell!!
• Email Davs at dafydd@crossfitcardiff.com to let him know who they are and he will get in touch.
• Bring them along to any class, between the dates of August 13th - August 17th.
• Get them excited about Friday the 17th, as we have a mini team throwdown to complete the fun.
• Relish in the fact that you have given your newly made best friend a seriously cool new hobby. 
  
  An event has been painstakingly created by Conner's the Facebook ninja on the members group. Get yourself onto it for more info: click right here

Timings for said Friday, should you be as technophobic as I:
Open gym: 15:00 - 18:00 (NO 17:00 CLASS)
Super fun, team throwdown: 18:00 - FINISH@ BEER O'CLOCK

Anyway, back to it...

CrossFit Cardiff WoD

For 3 rounds:
Within 3 minutes:
Row 750m
In remaining time max effort wall balls (20/14lbs)
Rest 6 minutes

WoD - Wednesday 8th August, 2018

This is a very special day...Woody, one CrossFit Cardiff's longest standing members and absolute stud turns 30 again today!! And...you wouldn't have a clue! 

Almost immediately upon joining the gym, Woody adopted a strong role within the community. Through unrelenting kindness to others and generosity, often to her detriment, she would make all those around her feel happy. 
There was no fooling her, a tough shift on the ambulance, an argument with your other half, maybe even something as simple as a bad workout at the gym resulted in an invite to dinner; something that was very hard to say no to. Even though it's always kick ass, not because of the food, rather as you know how much better you'll feel when you leave her company. 

Woody, you may never know how much you mean to me, this gym and the people within it. You and your family are a huge part of our lives, so much so, I would hate to think of what it would be like without you.

I don't know who Alan Jenkins is, but a very Penblwydd Hapus to you from everyone at CrossFit Cardiff....

CrossFit Cardiff WoD

A: Within 15mins:
1 Rep Max Snatch

B: Within 15mins:
1 Rep Max Clean & Jerk

Another chance to test yourselves, but this time on strength. You know what to do after the class, and more importantly when to right in RED!! 

WoD - Tuesday 7th August, 2018

Team. As a reminded the gym will be closed this coming weekend for a CrossFit Kids seminar. Two more legends from CrossFit Cardiff will be learning just how to teach little nippers to eventually become bad ass CrossFit ninja's, capable of taking over the world and kicking their mum and dad's asses in everything! 
As a result. Keep your eyes peeled for new ventures, seeing as now we will have enough man power to cover classes every week. Watch this space. 

Anyway, so that you are able to get your fix of fitness, we will be running a class at 5:30pm, this Sunday for a team WoD We wouldn't want you lot to miss out on some weekly fitness now hey?! Just remember however...taking a day or two of rest is actually good for you, and your mother definitely does NOT hate you for taking a day off! 

CrossFit Cardiff WoD

A: Hip and Back Extension teach and accessory work

B: "Annie"
For TIme:
50 - 40 - 30 - 20 - 10 reps of:
Double Unders
Sit Ups. 

This is a benchmark girl, meaning you need to go nuts!! Please use soft matt's to avoid the dreaded 'monkey butt!' 
Write your times to the board, pb's in red please... 

Yep...that's a teenager snatching 120kg! 

WoD - Monday 6th August, 2018

Happy Monday team. It's not a bad thing, juuuuust another opportunity to get back into the box and start kicking ass at more and more brutal workouts. This week, Suller is your Grim Reaper, I mean Mad Professor. 
Now I think this is the first time in the history of his time programming for the box, that he has not included TTB. Don't worry though, there are loads of kick ass gymnastics and ridiculously challenging movements!! And...I LOVE it!! 

Come in, rather than get psyched out by the movements, rather give them a huge middle finger and pee straight, headlong into the wind... 

CrossFit Cardiff WoD 

4 Rounds For Time:
10 Chest to Bar Pull Ups
10 Single Arm Overhead Squats (Right arm - 50/35lbs)
10 Handstand Push Ups
10 Single Arm Overhead Squats (left arm - 50/35lbs)

Please, rock up, kick ass and write your bad ass times on the whiteboard once you have!

WoD - Friday 3rd August, 2018

If you are reading this, then you have nearly survived! Only one more beasting awaits you, and you are going to love it! Honest!

I promise, that after tomorrow I shall leave you well alone...until next week anyway! 😉

Aside from making you aware of yet another immenant ASSault, I have something cool to share via the medium of screenshot. Alfie, the long legend has made a significant mark in the community, and for very good reason! I shall let you read the picture...

CrossFit Cardiff WoD

Within 3mins complete:
20/15 Assault Bike Calories
30 Wall balls (20/14lbs)
In the remaining time: Max ring muscle ups
Rest 6 minutes between rounds. Repeat for 3 total rounds.

Please write your total number of muscle ups to the whiteboard. And a F**K yeah if you get your first... 

WoD - Thursday 2nd August, 2018

633, was the total number of British servicemen and women killed throughout the recent Iraq and Afghanistan campaigns. A huge loss of life, that to many, has unfortunately gone seamlessly unnoticed. The media reported on the goings on, yet so many of these lives were forgotten about almost immediately. 
Until you are in that world, it is very difficult to attempt to understand how it feels. These selfless heroes laying down their lives, fighting not to defend their country from bombing raids or invasions, but for each other. 
When searching for the definition of Camaraderie I found this..."mutual trust and friendship among people who spend a lot of time together." In no way do that come close to describing the bond formed between soldiers. A google for Military Camaraderie arrives far closer to the mark with... "There is nothing in the civilian workforce that can approximate the bonding that occurs in wartime. ... It follows therefore that finding the military version of camaraderie in a civilian occupation is almost impossible."... Quite possibly then, no words will suffice? Surely though, when confronted with such extremely environments, to protect one another is merely human nature? Like a mother or father protecting their children?

I may have fallen well short of the mark, attempting to describe this to you all, but what I do know is that I witness a part of it everyday. The support offered to each other throughout a tough workout, the shared suffering, binds people together like no amounts of bicep curls or calf raises every would. Did you ever wonder why you find so many friends at the gym?

I want to give back. On the 29th of September, at 11:00 the Trainers will begin a 24 hour event. In pairs, we will complete 633 Clean and Jerks, loading to be dictated by an average body weight per pair. One rep for each life. We have 24 hours to finish. 
Even though the full 24 hours is reserved for the team, on the day there will be various different ways in which you will all be able to take part. 

The Royal Marines pride themselves on peak physical performance and unbreakable mental resilience. Commando Training is almost entirely centred around a final hurdle; The Commando Tests. Four extremely difficult feats which not only test the fitness of the recruit, but also simply his ability to endure pain. Developed from the start, the Commando qualities are fully engrained into most by this stage and are exactly what, allows these young men to succeed: 

Courage, Determination, Unselfishness and Cheerfulness in the face of Adversity

Yet, these tests attempted separately, without the cumulative affect of the 30 week Commando Course are entirely doable. The 633 Event is no different. However, it too is placed at the end of a significant challenge. 
Each workout posted in the month of September, programmed for Monday - Saturday, will be a hero WoD. Most designed by myself and mostly for the Royal Marines killed in this time period. 
These workout will be hard, every single one of them. They will make you sore and challenge your body. Be careful and don't you be a hero. If you need to rest, do so. If you feel any kind of niggle then back off, listen to the team and scale when told to do so. 

The point of this entire month, including the culminating challenge, is to raise money and awareness for the Foundation Reorg. Reorg is a Royal Marines Charity, based at the Commando Training Centre, Royal Marines, who offer free training to any serving Marine, or veteran, suffering with any mental health condition as a result of their service. Something very dear to my heart and supported across the UK by CrossFit affiliates through the GC Resilience Project. 
Check both Reorg Functional Fitness and Reorg Jiu Jitsu out on Instagram. 

Further details of how you can show your support will be released this month and next. Keep your eyes peeled and get excited for a hard yet very worthwhile September! 

CrossFit Cardiff WoD

Deadlift
3 - 3 - 3*

*The goal of these sets is to set a new 3 Rep Max. However, following each set, each athlete must row a max effort 20/15 Calorie Sprint

Following each round, write your loads and times down on the whiteboard please. 

WoD - Wednesday 1st August, 2018

If the front squat and GHD killer workout didn't destroy your world as much as it did mine, there is literally no way that 'Jack' won't! One of the original Hero workouts, programmed by a friend of mine who owns literally one of the first ever affiliates aside from HQ, and former plain clothed drugs prevention police officers...otherwise known as a legitimate badass!!

If you were wondering what the latest Instagram post was all about, then log on to tomorrow's WoD post and get excited, a very cool event is coming directly to CrossFit Cardiff. And you only have to wait for 24 hours to find out just what...

But for now, back to this week. Wave goodbye to your legs...

CrossFit Cardiff WoD

3 Rounds for maximum rounds of:
Within 15mins:
Run 1 mile
In the remaining time, complete as many rounds and reps as possible of 'Cindy'*
Following each run, continue the Cindy score from the previous round. There is no rest between rounds.

'Cindy'
5 Pull Ups
10 Press Ups
15 Air Squats

Please write your total and any partial Cindy Rounds to the whiteboard....

WoD - Tuesday 31st July, 2018

Heavy? Nah...you just wait until you see those animals at the CrossFit Games in Madison throwing down and chucking about loads that make you have to rub your eyes! 

If you have no idea what I am talking about, then click on this link...CrossFit Games and it will tell you all there is to know, including where and how to watch! 
Comment on the post, who you think will win, top man and woman. 

Tomorrow we tackle a well known hero, Jack. And, I have one word of warning when doing so...do NOT attempt to remove your t-shirt mid workout! 

CrossFit Cardiff WoD

'Jack'
Complete as many rounds as possible in 20 minutes of:
10 Push press (50/35kg)
10 Kettlebell Swings (24/20kg)
10 Box jumps (24/20")

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Please, respectfully write your scores on the whiteboard...

WoD - Monday 30th July, 2018

Yep, I am not happy with this weather! It sucks ass!! But, if it stays, we will stay inside and smash ourselves with gnarly workouts, over and over again until it improves...it might be a while, but we will be super fit! 

I hope while reading this, your hang overs have gone back to where they came from and you are happy following a shit hot weekend! Busting and ready to go for another week of fitness. 
By the way, this week you're mine!! 

CrossFit Cardiff WoD

Within 8 minutes, complete as many rounds and reps as possible of:
40 Double Unders
5 Front Squat (90/70kg)
20 GHD sit ups

Fast, heavy and furious. Scale that load so that you are able to push through the workout unbroken. Once you have, get your rounds up on the whiteboard please...

He actually, really is a legend! 

WoD - Friday 27th July, 2018

Happy Friday team! By all accounts, the weather is set to be a.mazing this weekend! Luckily for you lucky buggers...Conroy will be leading a park WoD from 10 until whenever you lot decide to finish and head out! 

Note, there will be another venue, offering hungry and lucky buggers, some shit hot and cheaper than usual foods, so long as you have your black cards. If you don't have one yet, just ask! 
Keep your eyes peeled team! 

CrossFit Cardiff WoD

'Partner Double Diane'
For time, complete: 
42 - 30 - 18
Deadlift (100/70kg)
Handstand Push Up

Once your all done growing those butts and shoulders, scribe your times to the whiteboard please!

WoD - Thursday 26th July, 2018

What a cool yet very tough day! Such a privilege to compete in the first Royal Marines annual CrossFit Event. Watch this space, that day is only getting better and better.

The day, from start to finish was an amazing reminder of the humility and respect one of the best fighting forces in the world demonstrates.   

Hoofing blokes!  

CrossFit Cardiff WoD

 A. Complete as many rounds and reps, within 5 mins of:

1 - 2 -3 - 4 - 5 etc...

Kettlebell Swings (24/16kg)

Box jumps (24/20")

Rest 5 mins

B. For time:

Part A score descending

WoD - Wednesday 25th June, 2018

That was another challenge, not to just hang on for dear life, but to try and run as fast as you can when you drop off. A different kind of workout, nothing like last night, but still hard!

I won't be around tomorrow, Hannah and I are competing at the first competition held by the Royal Marines down at the Commando Training Centre. I'm sure it will be a huge success and a seriously cool day. A lot of work has gone into getting this off the ground; just wait until those ninja's get properly stuck into CrossFit...the Taliban are f**ked!!! ;-) 

Take the weight off your hands and get them on your legs! Everyone loves to chuck some weight around, slap each other on the ass and drink some protein shakes...no one loves to hang from a pull up bar. ;-) 

CrossFit Cardiff WoD

Back squat
5 - 5 - 5 - 5 - 5*
Get an aggressive load, and keep it the same weight across all sets. 

Get those loads up on the whiteboard, red ink for PBs please (PBs are only expected if you don't know what your 5RM is and you are new to lifting. Otherwise it's an aggressive percentage from the first set to the last. No sandbagging!)

Bad ass logo supplied by Hannah by the way! 

WoD - Tuesday 24th June, 2018

So how was that??? Make you feel like you were going to get a visit from Pukie? Or did he actually make an appearance, rough hey!! 

Tomorrow is something a little out there. It is however a Hero workout, and so you know that it is going to be hard. I want to reassure any who are considering not coming simply due to looking at the workout, that we have scaling options in place and trust me, there is every opportunity for you to get a significant response from this. Just come in and trust us. 

CrossFit Cardiff WoD

'Coffland'
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800m Run
30 Press Ups

Please write your rounds and overall time to the whiteboard...

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.