WoD - Friday 4th December, 2020

Just in case some of you guys aren’t on facebook, you need to read the below message:

Evening all. I just want to post a quick message to let you all know that there is a limit to what behaviour Is acceptable inside the gym.

Putting chewing gum on my floor could not be further past it.

I actually think I know exactly who it is, and so if you are reading this then it is within your interest to come and talk to me, face to face to at least attempt to put it right.

If I caught in the act, there will be no warning but instead an immediate ban from the box, for life. A perfectly fair consequence for such a disgusting and massively disrespectful act.

Thank you and I apologise to the rest of you who have to train with such a person.

Love you,

Davs.

CrossFit Cardiff WoD
Back rack walking lunges*

8 - 8 - 8 - 8

*immediately following each set
12/8 Calorie assault bike

Please get loads and calorie sprint times up to the whiteboard please ledges…

WoD - Thursday 3rd December, 2020

John Brown, Kelly’s husband wanted me to thank you all for coming down to honour his wife with that workout. It was tough, but tough for a reason.

You lot are legends!

CrossFit Cardiff WoD
4 rounds, each for time of:
21 Toes to bar
7 Push jerk (70/45kg)
Rest 4 minutes between rounds

Get those individual round times up to the whiteboard…

Specialty
Front squats
3 - 2 - 1
These sets should increase from 100 - 105 - 110% of your 1RM squat clean

3 - 3 - 3
High hang squat clean
Light loads, no risk of failing, focus on position in the receiving position and getting there quickly!

WoD - Wednesday 2nd December, 2020

This woman was such a legend! A fighter and an utterly fearless leader, she will always be remembered for the huge amount of good that she was responsible for.

On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.

Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.

Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.

An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

CrossFit Cardiff WoD
Kelly Brown
5 rounds for time of:
Row 440m
10 Box jumps (30/24”)
10 Deadlifts (125/85kg)
10 Wall balls (30/20”)

Hit this hard, respect Kelly and get those times up before you leave…

WoD - Tuesday 1st December, 2020

This “platform” I have is to be used purely for good. No evil shall be communicated via its means but man, I want to abuse the living crap out of Drakeford right now.

Or maybe I’m wrong, maybe he is a Welsh saviour? Similar to Owain Glyndŵr’s battle for independence, in years to come we will all be drinking an ALCOHOL pint at The Drakeford…if there are any pubs left that is!

The above statement is by NO mean sarcastic. I mean as you can see from the images below, they both look similar.

CrossFit Cardiff WoD
Within 8 minutes, complete as many rounds and reps as possible of:
60 Double Unders
30 Kettlebell swings (24/16kg)
15 Pull ups

Get them rounds and reps up to the whiteboard please legends

Specialty
3 - 2 - 1
Overhead squats
These sets should increase from 100 - 105 - 110% of your 1RM squat snatch

3 - 3 - 3
High hang squat snatch
Light loads, no risk of failing, focus on position in the receiving position and getting there quickly!

WoD - Monday 30th November, 2020

That’s it, well nearly! We are very nearly in the last month of this utterly shocking year! So close!

In other and more exciting news (to come anyway), I am half way through building something cool for you at the gym. Until you get the green light - which will be perfectly obvious - please do NOT hang off it, do NOT squat from it…basically, stay well away pretty please.
It will be cool and worth the weight I promise.

For now, simply marvel in the wonderfully and expertly recycled rig. Can you tell what it is yet?

CrossFit Cardiff WoD
3 rounds for time:
Run 400m
20 Back squats (60/40kg)
15 Bar over burpees

Go hard and fast, do not even think about breaking those back squats (they are from the floor so you really don’t want to) and pop those times up on the board before you go please…

WoD - Friday 27th November, 2020

You lot, on Wednesday, across 3 classes I had 5 no shows. Folk who had booked into class and then just not showed up.
This is not cool and needs to stop please, especially when the class is full and even more so when the workout is just so fucking amazing (like today’s). I’d hate for folk to miss out.

Clearly, if you have a valid reason (all will be debated) that’s more than ok and I would always first ensure that you are ok. But please think of your fellow man/woman.
There is a feature to prevent any repeat offenders from booking into class at all for a short period but it would make me feel like a right muppet doing it. Don’t make me!

On another note, remember those awesome workouts I mentioned…

CrossFit Cardiff WoD
For time:
20 Deadlifts (100/75kg)
5 Handstand push ups
10 Deadlifts (120/90kg)
10 Handstand push ups
5 Deadlifts (140/105kg)
20 Handstand push ups

Please get those times up to the whiteboard and get to the beach before the pump where’s off…

WoD - Thursday 26th November, 2020

We are nearly there, the weekend that is! When…you just get a little longer to smash the shit out of yourself.

I’d like to make a big shout out to Tommy D who today will complete his 100th workout back at the gym since the end of Lockdown1.0. Consistency of training, particularly at intensity is a massive struggle:
It hurts, i’m sore, I don’t like the workout, I’m no good at those movements, my hands are torn, the run it’s all uphill and the wind is in my face…there are lots of them hey. I tell them to myself often enough.

It’s you lot that hush the voices, whether you know it or not or even actually say anything. Arriving at the gym every single day to just see everyone is all that it takes. Once you’re there, the work just happens.

Congratulations brother, now onto 200 please!

CrossFit Cardiff WoD
Within 30 minutes, complete as many rounds and reps as possible of:
100/70 Calorie bike
50 Wall balls (20/14lbs)
100/70 Calorie row
50 Wall balls (20/14lbs)
1k run

Rounds or reps up on the whiteboard please team…

Specialty
Front squats
3 - 3 - 3
These are straight sets at 105% of your 1RM squat clean

High hang squat clean
3 - 3 - 3
These are at 75% of your 1RM squat clean

WoD - Wednesday 25th November, 2020

I am estimating that this blog post in the 2467th that I have written, and…I still f**k it up every time! Something small and often, it’s completely often to my regular style. Typically I make colossal mistakes but thankfully not as regularly.

Anyway, I ramble!

Tomorrow the plan is to hit a short and aggressive workout, following yesterdays heavy day and in order of variance, a longer piece on Wednesday. Classic CrossFit programming.

CrossFit Cardiff WoD

A: Every 2 minutes for 10 minutes:
5 Strict chest to bar pull ups

B: For time
21 Toes to bar
100 Double unders
15 Toes to bar
100 Double unders
9 Toes to bar
100 Double unders

Ticks and times up to the whiteboard please legends… 

WoD - Tuesday 24th November, 2020

A quick one tonight, with a heavy day coming tomorrow there stands the chance for some to cherry pick and remove themselves from a booked class.
This message is coming from you guys, feedback received from members, please PLEASE be considerate when booking into class. Do not merely blanket book in case you feel like training, and then cancelling class because you don’t fancy the workout. It’s not fair on others.

With C-19 still causing an issue with restrictions of class sizes, it is really important that we remain fair.

CrossFit Cardiff WoD
Back squat
6 - 6 - 6 - 6

Specialty
Overhead squat
3 - 3 - 3
These are straight sets at 105% of your 1RM squat snatch

Snatch balance
3 - 3 - 3
These are straight sets at 75% of 1RM squat snatch

WoD - Monday 23rd November, 2020

On your second birthday (or 14th in doggo years) what would be better than having a cheeky lay in, followed by a relaxed morning allowing you to feel energised ready to hit the beach HARD with your buddies, sprinting after a ball for hoooooooours!

The only thing that would top it off would be to have a cheek nap and a little bit of very special chateaubriand steak, provided to you by your favourite central Cardiff establishment.

Carlsberg don’t make dog’s birthdays, but if they did…

CrossFit Cardiff WoD
5 rounds of within 2 minutes: 
1 round of:
12 Deadlift
9 Hang power clean
6 Shoulder to overhead
(45/30kg) 
In the remaining time max bar facing burpees 

Rest 4 minutes between rounds 

Get those completed reps up to the whiteboard…

WoD - Friday 20th November, 2020

Right about now, the glutes and hammy’s will be telling you just how much of a dick you are for lunging that load across the gym after months from lunging heavy weights across the gym!

But, it is Friday and so you can chill for the weekend. Remember to keep your eyes open for Conroy’s announcement of WoD and location, at the box is closed this weekend for an L1.

Happy hunting legends, see you on Monday!

CrossFit Cardiff WoD
A: Each minute, every minute for 6.
Hang power snatch triple (50% (for quality))

B: For time:
21 - 15 - 9
Calorie row  
Burpee over rower

Get those final weekly times and loads up on the board please team…

WoD - Thursday 19th November, 2020

Well I bet there are some seriously shakey legs reading this post today. Guess what, if you do heavy lunges after months of time off through lockdown rubbish, it hurts! Weird that!

Take a rest day if you need, but move. Get your arse up, away from the locked down life of working from home, a novelty that wore off faster than zoom classes, and walk/wander/Jyog (silent J) in order to get some fresh blood pumping! It is what you drastically need…especially if you are planning on doing this tomorrow…

CrossFit Cardiff WoD
For Time:
Run 1 Mile
30 Handstand push ups
30 Deadlift (100/80kg)
30 Toes to bar
Run 1 Mile

Specialty
Front squat
7 - 7 - 7 - 7
These are straight sets, performed at 80% of your 1RM squat clean

Get those times up the whiteboard and then realise it’s FRIDAY!

WoD - Wednesday 18th November, 2020

We’re close, but not quite there yet…wait, just wait before you put those Xmas trees up! It won’t rid yourself of 2020 any quicker if you do, and just give the dog something to pee on for longer!

Now how gutted would you be if you had ploughed millions of dollars into researching a vaccine for COVID only to learn (in The Wales Online of course), that all you have to do is use mouthwash! Gone in 30s!

Let’s get your lunge on, it’s been a while!

CrossFit Cardiff WoD
8 - 8 - 8 - 8 - 8
Front rack walking lunge

Put some heavy arsed weight on the bar and have fun. Loads to the whiteboard afterwards please!

WoD - Tuesday 17th November, 2020

In the Spring of 2017, The REORG Jiu Jitsu Foundation launched, in association with The Royal Marines Charity. Their mission is to provide a platform for serving personnel and veterans to learn Brazilian Jiu Jitsu, as part of their recovery pathway and to combat the challenge of mental health and physical disabilities.

“Choosing to learn Jiu Jitsu is a route to improving both physical and mental health. With new knowledge comes a new feeling of confidence and sense of achievement as you improve over time. Brazilian Jiu Jitsu features a grading system and a belt system.”

Today their founder was awarded a great honour, recognising his dedication and hard work, committed to helping others…hoofing effort Royal!

CrossFit Cardiff WoD
6 Rounds for time of:
6 Ground to overhead (40/30kg)
40 Double unders
6 Chest to bar pull ups

Specialty
Overhead Squat
7 - 7 - 7 - 7
These are straight sets, performed at 80% of your 1RM snatch

Get those scores up on the whiteboard before you leave to locate your lungs…

WoD - Monday 16th November, 2020

Right back into the flow of it all now, lockdown is officially over and so we can kick our own butts into the next millennium.

This coming weekend we are hosting a CrossFit L1 seminar for a few reasons but the top two are:

1. Cool folk need their L1’s to be able to go forwards and open cool CrossFit gyms.

2. I have a very hungry dog and NEED to work.

Never fear though, Conners is more than happy to brave the November weather and get you bad asses out and fit at a mysterious location! Look out for further announcements on the members group and blog.

Lastly of note, have a butchers at the Facebook members page, details of our slightly adjusted CrossFit Cardiff Xmas party are up and live. Get stuck in!

CrossFit Cardiff WoD
On a 16 minute running clock, ascend the ladder:
5 - 10 - 15 - 20 etc reps of…
Wall balls (20/14lbs)
Kettlebell Swings (20/24kg)

Get those completed reps up to the whiteboard please legends…

WoD - Friday 13th November, 2020

Surely to fuck, we have had more than enough bad luck this year without having to worry about Friday 13th?! But, just in case, it might be well worth wrapping yourself in industrial bubble wrap, and locking yourself firmly in a cupboard until lunchtime. Just because, well you know…2020 and all that!

Admin point. This is going to be the last time I ask for the equipment back. Please, bring your equipment back via any means. The very last cut off date is this Saturday. No excuses. That will have given you 7 days to bring back one dumbbell each.

CrossFit Cardiff WoD
For time:
100 Double unders then,
5 rounds:
20 Dumbbell snatch
20 Dumbbell box step ups (24/20”)
then, 100 double unders

Accessory Piece
Tabata hollow hold

WoD - Thursday 12th November, 2020

We NEED that kit back team! With the gym now open and functioning, we need the equipment back to enable us to program fully and without concern of limited loading.

Thank you to those who have brought their rented gear back, everyone else, you have until Friday before I send the ginger ninja around!

CrossFit Cardiff WoD
A: Every minute on the minute for 10 mins:
5 Strict handstand push ups
B: 5 - 5 - 5 - 5 - 5*
Deadlift - gently touch the floor on every rep
*sets all at the same weight

Specialty
Front squat
5 - 5 - 5 - 5 - 5
These are straight sets at 105% of your 1RM squat clean

WoD - Wednesday 11th November, 2020

For the Fallen
By Laurence Binyon

With proud thanksgiving, a mother for her children,
England mourns for her dead across the sea.
Flesh of her flesh they were, spirit of her spirit,
Fallen in the cause of the free.

Solemn the drums thrill; Death august and royal
Sings sorrow up into immortal spheres,
There is music in the midst of desolation
And a glory that shines upon our tears.

They went with songs to the battle, they were young,
Straight of limb, true of eye, steady and aglow.
They were staunch to the end against odds uncounted;
They fell with their faces to the foe.

They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them.

They mingle not with their laughing comrades again;
They sit no more at familiar tables of home;
They have no lot in our labour of the day-time;
They sleep beyond England's foam.

But where our desires are and our hopes profound,
Felt as a well-spring that is hidden from sight,
To the innermost heart of their own land they are known
As the stars are known to the Night;

As the stars that shall be bright when we are dust,
Moving in marches upon the heavenly plain;
As the stars that are starry in the time of our darkness,
To the end, to the end, they remain.

“When you go Home, tell them of us and say,
For your Tomorrow, we gave our Today”
John Maxwell Edmunds
1916

CrossFit Cardiff WoD
Remembrance
Within 18 minutes, complete as many rounds and reps as possible of:
11 Hang Power Snatch (35/25kg)
11 Burpees
11 Thrusters (35/25kg)
11 Pull ups
On the 11th minute, pause for 1 minute in silence

Rounds and reps to the board team.

WoD - Tuesday 10th November, 2020

Well didn’t you all wish that you were back in lockdown, especially after the second round! I love a good assault bike sprint and drop off! Nothing warms my soul quite as much!
It was truly a joyus experience.

Tomorrow we pull back on the gas pedal slightly. Essentially running intervals, chipper style, with some annoying gymnastics between. Go HARD on the runs and keep pace…

CrossFit Cardiff WoD
For time:
Run 1 mile
10 Bar muscle ups
Run 800m
8 Bar muscle ups
Run 400m
6 Bar muscle ups
Run 200m
4 Bar muscle ups

Get those times up on the board before you leave legends…

Specialty
Overhead squat
5 - 5 - 5 - 5 - 5*
These are straight sets, all at 100% of your squat snatch

WoD - Monday 9th November, 2020

The “fire breaker” (whatever it was called) is officially over. True to word we are able to re-open tomorrow morning.
Little has changed to how you are expected to enter the gym, act once inside, blah blah. Please adhere to social distances measures, respect other peoples space and the trainers instruction. Upon entry you will have a temperature check, be required to wear a mask and expected to sanitise your grubby little mitts.

The gym has been “fogged” (I have a certificate, i’ll show you if you want) and the floor steam cleaned and scrubbed like a mofo. You can genuinely eat your dinner off it.

Official Equipment recall
Please return all equipment borrowed at your earliest opportunity. Once you arrive, ensure that a trainer signs you off having handed back the equipment. We need to check the state of each piece so please no returning it yourself.

Now with the restrictions placed upon us (hopefully we will get more clarity and be capable of expanding our class sizes) we are busy. Therefore, if you book and don’t show up, or cancel minutes prior to class and it causes someone on the waitlist being unable to train…they will be encourage to choose an appropriate punishment…and I will double it. If there is a genuine issue then of course, this cannot be helped. But please think of your fellow gym goers if you would rather snooze than ride the echo bike.

Speaking of which…welcome back…

CrossFit Cardiff WoD
5 rounds of:
Within 2 mins:
20/15 Calorie bike
Max calorie row
Rest 4 minutes between rounds.

That will make you need a “fire break”. Scores up on the board before you leave dudes….