WoD - Thursday 1st August, 2019

Pinch, punch…the best month of the year hey! Except of course if you wake up with DOMs so bad you need to kip out of bed! Suller has taken the notch up a rank or two this week hey, and it’s not over yet! Luckily you haven’t got to use your shoulders again until…whatever time class you are doing today…😳

Maybe he is fighting hard to combat the infamous DadBod. By punishing everyone with beach ready workouts and causing Al Conroy to be forced to “take a knee” for around 30 minutes before feeling able enough to drive a car! Great workout!

Look out…

CrossFit Cardiff Partner WoD

Double JT
42 - 30 - 18
Handstand push ups
Ring dips
Press ups

Split the work how you see fit, take post WoD selfies of massive shoulders and get those times up to the whiteboard please…

WoD - Wednesday 31st July, 2019

Another month comes to a close and we are one away from the dreaded ‘embers! However, the good news is that we only have four of those bad boys before the 2019 CrossFit Cardiff Xmas Party is upon us, truly an evening to get excited about!

NOTICE

There will be no open gym or regular classes at the gym this weekend due to hosting a CrossFit Level 1 seminar. Giving back to the community and allowing 40 new bad asses to begin their journey and hopefully open a shit ton more CrossFit affiliates…another is one more of us and one less of them!

Yoga

Yoga will be on from 5:30 - 6:30 (17:30 - 18:30) with Liv. Allowing you guy to bend all of your weekly stresses away. DO IT!!!

CrossFit Cardiff WoD

Front Rack Walking lunge
8 - 8 - 8 - 8 - 8

Get some heavy plates on those bars, and bring out the glutes. Scores to the board on completion please…

WoD - Tuesday 30th July, 2019

Bugger off rain! I want to go outside on my day off and even out this t-shirt and ankle sock sun tan! Also, having my dogs balls in my face while writing reports is undesired and would be something else that a bit of sunshine would fix!

It’s not winter yet you scumbag weatherman, lets go!

Fingers crossed the weather gods heard me. Luckily you’re workout is in the comfort of inside the gym if they didn’t.

Ps. Not another ramble, but Conroy did his CrossFit L2 Trainer course this weekend, and hopefully anyway now will get the results. All I know is that he had a great reminder of just how much he loves a PVC pipe!

CrossFit Cardiff WoD

5 Rounds for max reps of:
1 Minute Max Effort Burpees
1 Minute Max Effort Air Squats 
1 Minute Max Effort Pull Ups 
3 minutes rest

Your score is total reps each round. Please get them up on that board before you leave!

WoD - Monday 29th July, 2019

Unreal how this has come around so quickly, and I will guarantee that it feels far faster for two certain legends, but…we officially celebrate a very cool, young man’s 1st birthday. Finely Suller.
We only have to do this workout 14 more times before he can join the Marines and be brought home to meet his chicks dad! 😳😬😉 Maybe his mum and dad wouldn’t be so keen!

Penblwydd Hapus young man. I wonder how many more times we will have to do this workout before the man himself is doing it with us.

CrossFit Cardiff WoD

Finley
7 Rounds For Time of:
7 Cleans (60/40kg)
7 Shoulder To Overhead (60/40kg)
20 Box Jumps (24/20”)
18 Toes To Bar

He’s definitely going to have abs like slabs, is the lad! Please post times to the whiteboard…

WoD - Friday 26th July, 2019

One morning, towards the end of Marine training, when we were all particularly tired, we had an early morning PT session booked into the timetable. 06:00 and with one of the training team, rather than the PTI. Now seeing as these guys new a lot about guns, and not much about how to administer any type of intelligent fitness, simply meant that we were set to get an all out thrashing! One that would make you wish that you were back at home with your mummy, regardless of your age.

We were all up, at 05:00, because you have to shower before you get thrashed (as well as afterwards, of course), stood to attention waiting to see which evil bastard it was who was tasked to make our eyeballs bleed before the sun came up.
06:05 and nothing. 06:10…was it a test? 06:15 Someone was watching us, surely. Seeing what we would do. 06:25. F**k it, we’re going back to bed! 07:50 Back on parade ready for the days training, no second shower (ssshhhh) and this time with a very hung over and sheepish looking Corporal giving us shit, order restored.

…don’t you worry though, that is never happening to you! We will always be there for class, poised to relentlessly administer a damn good thrashing!

CrossFit Cardiff Partner WoD

For time:
20 Devils Press
40m of Overhead Walking Lunges 
40 DB Thrusters
20 Devils Press
40m of Front Rack Walking Lunges 
40 DB Thrusters
20 Devils Press
40m of Back Rack Walking Lunges 
40 DB Thrusters
(2xDB 50/35lbs)

Now this will definitely make your eyes bleed. Team times to the board please…

WoD - Thursday 25th July, 2019

Yep, Monday and Tuesday’s workouts have definitely left their mark. I can feel this unusual pain in my legs, causing my face to screw up even before my eyes have opened, right after I utter the words…”man I love those assault bikes!”

Not to worry, for the rest of the week we can all come to class hold hands and simply sway, left to right, in a sort of protest, gently chanting “F**K you Davs, we are doing no more functional movement.”
Good luck biatches!

CrossFit Cardiff WoD

Within 20 minutes, complete as many rounds and reps as possible of:
Run 1 mile
Then: 
8 Handstand Push Ups
10 Kettlebell Swings (32/24kg)
12 GHD Sit Ups

Run once, not twice or three times. Get those slabs ready for the beach, just chuck your scores up before you go please…

WoD - Wednesday 24th July, 2019

Holy British Summer time Batman! Who needs to go on holiday?! Just head to the box and do a vile workout with max rep burpees…after you’ve caned yourself on an assault bike and caught a wall ball or two with your face. Beautiful!

No dramas though, tomorrow you have a dedicated strength day, get hot and sweaty lifting heavy arsed loads and remember…PB’s in red and…don’t moan about the weather, it’ll be fracking freezing before you know it!

CrossFit Cardiff WoD

Within 30mins
Establish a 1RM Squat Snatch

Loads up to the whiteboard please team…PB’s in RED!

WoD - Tuesday 23rd July, 2019

If you see 3 people, maybe more, wandering about the gym aimlessly and looking exactly like Gem Verallo it’s because she has dragged her entire family down to “Bring a Buddy” week, and so should you have!

There is talk of Alfie’s mother making an appearance just to smash the hell out of him in a workout. No swearing on Wednesday night please!

What a perfect workout for the first day of bring your mates along to get thrashed until their eyeballs bleed hey?! Tomorrow’s might be better…or not.

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 5mins of:
20 Deadlift (60/40kg)
10 Shoulder To Overhead (60/40kg)
Immediately into…
3 Rounds for time:
30 Double Unders
15 Chest to Bar Pull Ups

Please write rounds and reps and overall time to the whiteboard…

WoD - Monday 22nd July, 2019

Happy Monday Team…BUDDY WEEK!!!

All week, you’re buddies will be wandering around the gym looking like a rabbit in the head lights! Scared, nervous and seriously confused due to the fact that people are actually talking to them while they are in a gym! 😕 Not only, but the sweaty, half naked hugs will freak them right out. DO IT ALL!

Support and care about them all like nothing else in the world matters, we are fiercely loyal and wonderfully welcoming.

On another note. Get your arses to class! Especially tomorrow evening as not only do we have a wonderful workout planned for you, but there will be will be a film crew present in the evening (between 17:00 - 18:00 approx) to film have of the 16:30 and 17:30 classes. Now here’s that previously wonderful workout

CrossFit Cardiff WoD

For 3 Rounds and within 3mins:
20/15 Calorie Assault Bike
30 Wall Balls (20/14lbs)
Max Rep Burpees

Rest 6 minutes between rounds. 

WoD - Friday 19th July, 2019

Who’s got that Friday feeling? I know you lot all have, just can’t wait to get out of the office and to the gym where you can smash yourself into the ground for the first time (of many) this weekend.

Well if anything, tomorrow’s workout will get you ready for a fun filled weekend on the beach…in the rain! A challenging gymnastics based punch in the respective genital area, pumping you up just like Friday’s used to be like in the globe gym…chest and bi’s night!

CrossFit Cardiff WoD

5 rounds for time:
1 Min L-sit hold off dumbbells
20 GHD Sit Ups
10 Strict Handstand Push Ups

Scores up before you head out onto the town to flex your way through another Friday night…

WoD - Thursday 18th July, 2019

So it’s nearly there, and the only reason it’s not is that I am awaiting more pieces! And, importantly…I didn’t die, nor did I destroy my knuckles face (anymore anyway) or any other body parts. The fact that I am writing this pre-event is tempting fate but I enjoy peeing into the wind!

I am of course rambling on about the rig! Once complete we will have four additional sets of high rings and two safe spots for bar muscle ups. All it took for me was to revert back to my inner child and remember how I used to build meccano sets!

CrossFit Cardiff WoD

For time:
10 - 8 - 6 - 4 - 2 Bar muscle ups
5 - 4 - 3 - 2 - 1 Squat Snatch (60/40kg*)

*Male bar increases 10kg
Female bar increases 5kg

An aggressive loading, get after what you can and record those times to the whiteboard…

If only they had the Ducati Desmosedici when I was a kid!

WoD - Wednesday 17th July, 2019

Some new additions are coming to the already bad ass rig! Gone are the days of queuing for high ring muscle ups, not with the new trawlers attached. Folk will be able to jump on up, full of the fatigue provided by the other movements within the workout. No longer will there be anywhere to hide…”no no, you go, I’ve got to get some chalk otherwise i’d be straight up!” All you have to do is jump!

Of course, all of the above is being written in hope as the parts are only scheduled for delivery today. What might well happen is that I end up watching video after video on a rapidly dying iPhone battery waiting for someone to stitch my face back together…just like the last time I adjusted that rig! 👍🏼

CrossFit Cardiff WoD

Within 2 minutes and for 5 Rounds complete:

30 Seconds of Max Double Unders
90 Seconds of Max Distance Assault Bike
Rest 4 mins between rounds

Please write total distance for all rounds completed to the whiteboard and check on Davs teeth…

WoD - Tuesday 16th July, 2019

Pure and utter stud muffins. That was the general vibe amongst the UK CrossFit community this weekend, especially when the majority of them saw Aris (The Greek God/Adonis) come over the rise and spring like a man possessed up a hill thrashing all competition into the ground, making them wish that they were all back at home sucking on their own thumbs!

Just imagine, running for all your worth, winning, and merely glancing over your shoulder to see the pain in the faces of the weaklings behind you…only to be confronted by a steely eyed dealer of death, hunting you down like Ash on 16 scoops of ice cream. Scary image!

They battled all weekend, well, in reality stupid workouts involving lifting stones and getting up and over stuff and throwing lorry tires in the air got annoyingly in the way of some serious tanning, ball throwing, swimming and the absorbing of sand into every orifice possible! Good luck getting rid of that, car sized hoover attachments is the advice from a beach dwelling veteran!

Finish placements
Flexual Healing - 22
#CliveOnTour - 24

Legit!

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
20 Synchro Dumbbell snatch (50/35lbs)
10 Synchro Burpees Over the Dumbbell

Please record sweaty rounds and sweaty reps to the whiteboard…

WoD - Monday 15th July, 2019

What an amazing weekend! A trip to the Commando Training Centre, heading to Swansea for some serious fun and frolics, but not before hitting a bad ass workout at CrossFit Cardiff on Saturday morning. Which, provided a significant stimulus for you guys, especially Christie…

Never have I have had to “check my pulse”, rather her pulse (anyone’s pulse) during a workout. Genuinely thinking that she was going to croak mid assault bike sprint left me wondering…have I finally gone too far!
Don’t worry, that thought soon left my mind and I am now back to normal!

Welcome back the Tribal Clash warriors, competing all weekend causing them to be forced to be removing sand, lodged into places that the sun doesn’t shine, for weeks to come! Congrats teams, hell of an effort. As far as we know, they finished 31st and 35th. Legit!

CrossFit Cardiff WoD

Overhead squat
4 - 3 - 2 - 1*  

*With the load used for the 1 rep overhead squat, perform one set of max reps Front Squat.

WoD - Friday 12th July, 2019

Today marks the second annual Royal Marines Corps CrossFit Championships. A massive deal for the lads who have worked tirelessly to integrate the concept within their training.
Politics exist everywhere, and is rift within the military. I was once asked by a Sergeant Major of a very well respected UK Special Forces regiment while teaching him to Air Squat…”so you’re telling me that this stuff is going to get me fitter and more prepared for the job that I have been doing for the last 18 years??” “Yep!”…”Sir” 😬

It’s taken a long time, but CrossFit is now firmly routed within the highest levels of the British Military. Not only when in service but following. The Community has gotten a grip of those who desperately need it, and has literally saved their lives.
Tomorrow is a massive celebration and a big FUCK YOU to all those who kept slamming doors in our faces. Congratulations to those utter legends, the most selfless and humble humans on the planet, who have worked like dogs to make it a success.

It is only just the beginning!

And, guess the unbelievably talented one of your own who designed this bad ass logo…

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 12 min of:
3 Strict Handstand Push Ups
6 Box Jump Over (30/24”)
9 Kipping Handstand Push Ups
12 Kettlebell Swings (24/16kg)

Final weekly round scores to the whiteboard please lovers…

WoD - Thursday 11th July, 2019

With the summer firmly on us, we will soon be larging it in the benefits of all the hard work put forth this winter. Putting your fitness to good use as you conduct activities long into the beautiful summer nights.
Or, perhaps sat in a sun kissed beer garden. Enjoying maybe too many drinks safe in the knowledge that you have not only worked hard for them, but your body’s superior level of fitness will dispel any dirty hang overs. Just like Conroy can.
Play with your kids, grandkids, even though you really do have that hang over, because you know what…thrusters and burpees and deadlifts and pull ups, muscle ups and box jumps and squats and even the assault bike will allow you to be able to do it. And all with a smile on your face safe in the knowledge that your kids know that you are the coolest Dad/Mam out there; you will thrash the other dads in the egg and spoon race for sure.

But we share, we embrace others, we are fiercely loyal yet wonderfully welcoming. And so, bring your buddies…

Monday 22nd - Sunday 28th of July

Bring a buddy to the gym, for free, and let them experience just what you will not shut up about!

Please email dafydd@crossfitcardiff.com with their names and email addresses and I will get them feeling all fluffy.

CrossFit Cardiff WoD

2 Rounds For Time:
100 Double unders
50 Medicine Ball Cleans (20/14lbs) 
25 Toes To Rings

Scores to the board please legends.

WoD - Wednesday 10th July, 2019

The only real reason that we programmed that workout today is to make sure that Joey looked MASSIVE on the beach when completing at Tribal Clash this weekend!
I know what you’re thinking though, far too little too late?! But, it’s ok as he has promised not only to do the same workout again tomorrow and Friday before he travels, but also to get his pasty white arse out in the sunshine for as long as humanly possible prior to the allocated “wheels up” time and make sure that he tells everyone that he is actually representing CrossFit Aberdeen! 😉

CrossFit Cardiff WoD

3 Rounds For Time:
30 Deadlift (40/30kg)
15 Hang Squat Clean (40/30kg)
400m Run

Please chuck those lung burning times up to the whiteboard for me team…

WoD - Tuesday 9th July, 2019

In case you weren’t sure, rowing 1,000m kind of messes up your ability to do muscle ups, weird! Anyone else struggle to hold anything for the rest of the night, nope…just me. Whatever! Holy forearms Batman!
Great workout though, a challenge. I was wondering if anyone could go unbroken…
I did have my money, all of it, on Matt Parry, but he must have spent waaaay too much time d**king about in Business class lounges getting his hands rubbed in essential oils!
Maybe the comfort of the front of the aircraft has left it’s toll, rather than be wiling to eek out the last few reps, dealing with the fact that he is uncomfortable, he drops off with two left. He’s changed!

Plus, you left your special sock in the car park…

CrossFit Cardiff WoD

Bench Press*
8 - 8 - 8 - 8 - 8

*after each set:
5 Strict Pull Ups 
10 Press Ups

Get those massive loads up on the whiteboard please…

WoD - Monday 8th July, 2019

Another Monday, another week! Lots of opportunity to get yourself smashed into the ground by Conroy, this time. The organisational wizard has devised a devilish week of brutality, set to be administered to you but the best team of coaches this side of Nagasaki! What a group of legends!

Groves Update
I know you ‘re all dying to find out what the week of abuse caused, well…he read every word and is coming back to the gym. Or so he says. Gradually at first, because he’s scared, but apparently planning to begin his quest to elite levels of Daddy fitness in August! Rally, send him hoards of shit on Facebook, IG and any other forms of communication. I think his number is on the toilet door at the Travellers Rest!

CrossFit Cardiff WoD

For time:
1000m row 
15 Bar Muscle Ups
2000m Bike (1.2miles)
15 Ring Muscle Ups

This is going to be uncomfortable, but that’s ok, the best way is to get used to it. Times up please…

WoD - Friday 5th July, 2019

Maybe a Saturday team WoD. You know, more time on your hands as you don’t have work, you can take a morning off the renovations and throw down in the sunshine with your buddies, just like the good old days. They will take the piss out of you for a spell, you’ll die during the workout…they will take the piss out of you even more. Then, the same friends will thrust a free beer into your hands, and another, forcing you to not only take the rest of the day off from house shit, but abandon your car outside the gym, turn your Bat Phone off and get sunburnt and shitface drunk in a local beer garden. In turn and due to a raging hang over, forcing you to take the next day off too!

Basically, it’s a win win situation.

CrossFit Cardiff Partner WoD

16 Rounds for time:
8 Front squats (70/50kg)
10m Hand Stand Walk
8 Handstand Push Up
8 Chest To Bar Pull Up

These are you go, I go rounds. and no, you do NOT need chalk for Front Squats!! Times to the whiteboard and descend on Groves’s house please…

Groves in full holiday mode