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

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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

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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

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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

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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

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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…

WoD - Tuesday 16th February, 2021

As a head’s up, so that you have all the time and none of the excuses, you will need a weighted rucksack for Wednesday’s workout. Don’t go crazy, around 15kg for the lads and 10kg for the ladies.
It will be loads of “fun” and you do not want to miss out!

Until then, and I know the suspense could kill you, enjoy a bit of a thrashing…maybe not as bad as today…

CrossFit Cardiff WoD
Within 10 minutes complete as many rounds and reps as possible of:
40 Double unders
20 Dumbbell OH walking lunges (L - arm)
40 Double unders
20 Dumbbell OH walking lunges (R arm)

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

WoD - Monday 15th February, 2021

Happy Monday you lovely lot! I hope you had an awesome, fun filled weekend with you lads remembering the absolutely vital day that is the day of love and ensuring that you spoil your better halves…what a load of …
Can you remember actually being bothered about not getting a valentines card?!

Anyway, something of more importance, I wanted to highlight a cool company, one who has started with the soul purpose of helping people who are struggling with their mental health.
Founded by a very good friend of mine, currently still a serving Royal Marine, and done so due to a lengthy and difficult battle with his own mental health following multiple deployments to Afghanistan.

His passion for fitness saved his life, for sure. Anytime he found himself in a dark place, he would just go and thrash himself senseless and guess what, felt better as a result! Something that I know we can all relate to.

Please check out this story on Unilad…here

RV.One are currently raising funds for a 3 peaks challenge event but my goal will be to support them by organising a charity event.
I am thinking of a challenge, a series. Civvies Vs Royals. They come to us and we thrash them in CrossFit events, we take an elite team of ninjas to the Commando Training centre and get our arses kicked in a series of military events! Leave it with me but until then, let’s help them get to their target…

RV.One go fund me page

CrossFit Cardiff WoD
For time:
25 - 20 - 15
Front squats
Burpees

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

Strength Program
Remember the aim is to continue with this adding 5kg to the lower body and 2.5kg to upper body. If limited to equipment, then add sets or reps instead.

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 - Friday 12th February, 2021

It’s Friday, AGAIN!! Genuinely nuts how quickly these are coming around, maybe not for everyone but, at least for lots lockdown will be over faster at this rate.

Enjoy your weekend, but only after one finally weekly thrashing!

CrossFit Cardiff WoD
Complete as many rounds as possible in 20 minutes of:
Run 200m
50 mountain climbers
Run 200m
30 Goblet squats

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

Get those videos tagged to socials…

WoD - Thursday 11th of February, 2021

Sometimes people come into your life a little unexpectedly, when you least think, dig their claws in and do not let go! Lucky her name is Cath Knapton, we all love her and today is her birthday!

From a member to a members member, to a sister to most of us, not many folk I know would at the drop of a hat bring you: Penylan Pantry veg boxes; double cream; lend you her car or drive you to Swansea to get yours and swap a works shift to dog sit your utter nightmare of a cocaine snorting, possessed animal!

The fact that she is such a close friend is one of the many reasons why i am grateful for having CrossFit Cardiff, despite spelling her name with a K for at least 6 months!
But hey, maybe if I hadn’t have done that, things would be different!

Happy Birthday you legend, we all love ya!

CrossFit Cardiff WoD
For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps of:
Strict handstand push ups
Press ups
Dumbbell row*

*perform on both arms before moving on

F**k your workout videos…tag the shit out of Cath for her big day!

WoD - Wednesday 10th February, 2021

Wednesday hump day, do you need anymore?

The countdown to Brewdog is on…three more days and two more before I show you something very cool…for me anyway!

By the way, Ash just L O V loves a jumping lunge!

CrossFit Cardiff WoD
For time:
150 jumping lunges*

*EMOM perform a 15s plank

Get those quad burning videos uploaded to the gram…

WoD - Tuesday 9th February, 2021

It’s the 9th of February, and with only 28 days in this month it will actually be the summer before you know it.

Back inside the gym, throwing down in our little boxes on the floor, loving life and basking in the sun! Cannot wait!

Until then…get your arses on zoom!!!

CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10 reps of:
Dumbbell snatch
Sit ups

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

WoD - Monday 8th February, 2021

This weekend I learnt a lot about the nature of some; I suppose I already knew from multiple examples. However, this time being very close to home was a tough pill to swallow.

All you have to do is hold your hands up to fault, yet even when confronted with unarguable facts, folk bury their heads in the sand and refuse to demonstrate integrity.

This might be a plea that falls on many deaf ears but…if you are a dog owner please be responsible. Allowing dogs to meet, off lead or on, when you don’t know them is irresponsible behaviour. Dogs are animals, not humans. Socialisation couldn’t be more rubbish, just think of what animals do in nature. Dogs should be taught to ignore, if they allowed to play it is because they are known and play can be controlled.

If you let it happen you will create reactivity and when you don’t want to play anymore because you are late for work, whatever, you will create frustration. Frustration leads to aggression and aggression causes big problems.

A slightly different post from me tonight, absolutely noting to do with fitness, but…it’s either relevant or educational! 😉

Back to it. Get those Monday blues blown away by thrashing yourself senseless!

CrossFit Cardiff WoD
4 rounds of:
0 - 1 = max burpees
1 - 2 = max double unders
2 - 4 = run 400m

Good luck and that will sort your weekend cobwebs out. Post to the gram…

WoD - Friday 5th February, 2021

FRIDAY!!! And not just any Friday.

Today, 10 years ago, at 4:30am I was hurling the clearly unnecessary and surely additional (spare) nuts and bolts provided by the very generous GHD company, into the busy just outside the original box.
Ready to head home for about 3 hours sleep, which, in the last few weeks had become the norm.

Changing rooms built, most of the masking tape removed (I’d still find some months later), and brand new, shiny gear everywhere. Not to mention a state of the art (really was at the time), custom made rig which you all grew to hate. All i needed now were members. Who’d have known, but 10 years later there have been countless, very, cool stories. Lives turned around and laughs had…what a place. all from a little box.

The only thing I forgot was a f**king sign!

Happy 10th Birthday CrossFit Cardiff!

CrossFit Cardiff WoD
3 Rounds for time of:
15 Burpees
30 Thrusters (35/25kg)
45 Double unders

Be thankful that you’re all in lockdown, otherwise you’d be doing Fight Gone Bad! Times up please team!

WoD - Thursday 4th February, 2021

Hump day done and dusted and wind down for the weekend begun! Get those beers in the fridge, the slippers warmed up, rugby weekend vibes are on!

Two day count down to drunkenness!

CrossFit Cardiff WoD

Complete as many rounds as possible in 20 minutes of:
30 Back rack dumbbell walking lunge 
(Double DB)
20 Double dumbbell hang power clean
10 Tuck jumps
(50/35lbs)

Get those rounds and reps up to platforms, no cancels please!

WoD - Wednesday 3rd February, 2021

Check him out…”Hollywood” hitting the big time. I reckon he’s got a little foundation on there, maybe some lippy and definitely a filter!

It showcases one hell of a story, told in such an inspiring way, truly communicating the message that CrossFit is nothing to be afraid of, but to get stuck into. Aided by such an amazing bunch of people among the community.

You’re all legends. If you haven’t seen it, watch it. Reach out and tell the big timer what you think!

CrossFit Cardiff WoD
5 Rounds, each for time of:
Run 200m
20 Devils press (50/35lbs)

Rest 4mins between rounds

Share and post times please…

WoD - Tuesday 2nd February, 2021

Despite thinking that I am as strong as an Ox, having been lifting weights for a long arsed time, when a GSP shaped 30kg plus bowling ball comes pelting at you, smashing into your pins at a billion miles per hour, you tend to go flying. Weird!
Still, at least it’s lockdown and there weren’t 20 well spread out walkers able to witness, point and laugh. Luckly Hannah was also wiped out and so there was safety in numbers!

CrossFit Cardiff WoD
For time:
22 - 18 - 14 - 10 - 6 - 2 reps of:
Dumbbell Row (50/35lbs)*
Alternating pistol squats

*complete the full set of reps on each arm before moving to the pistols

You know the score…

WoD - Monday 1st February, 2021

Pinch, punch, first of the month. January flew by??? Not really, it seemed to drag. I don’t know. But what I do know is that we are one month closer to the summer!!

Happy Monday team, get stuck into some decent training this week, smash yourselves until your eye balls bleed…do it!

CrossFit Cardiff WoD
Complete as many rounds as possible in 9 minutes of:
3 Power cleans
6 Front squats
9 Push press
12 Sit ups

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Barbell: 50/35kg
Dumbbell or dumbbell(s): 50/35lbs
Rucksack: 20/15kg