WoD - Tuesday 20th February, 2024

Shortly before 12:15 hrs local time Corporal Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed Corporal Mulvihill instantly. He died leading his section and the Company from the front. Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in OP PALLISER and OP SILKMAN in Sierra Leone and OP BANNER in Northern Ireland.

During his time at 42 Commando he was promoted to Lance Corporal. He then joined Air Defence Troop in 2002 and completed his specialist training before being promoted to Corporal in December 2003. On completion of his service with the United Kingdom Landing Force Command Support Group, based at Stonehouse Barracks in his home town of Plymouth, he joined Alpha Company, 40 Commando Royal Marines in April 2006.

‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.

‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando Royal Marines and the wider Corps family.

‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to get married in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.

Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:

The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.

As a marine, he epitomised the Commando spirit. A courageous and selfless comrade, his cheerfulness in adversity could be guaranteed, and he always demonstrated the very highest standards of professional competence in everything that he undertook."

CrossFit Cardiff WoD
"The Bear"
Complete as many rounds and reps as possible within 20 minutes of:
12 OH Walking Lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups

Immediately upon completion of the 20 minute workout, athletes will stand in silence for one minute as a mark of respect for the fallen.

WoD - Monday 19th February, 2024

Welcome to a new week, here’s to hoping that you have smashed yourselves into the ground and spent your Saturday night doing something entertaining and NOT drilling multiple holes into repeatedly collapsing bricks like I did!

CrossFit Cardiff WoD
“Erin”
5 rounds for time:
15 Double dumbbell spilt cleans (50/35lbs)
21 Pull ups

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

WoD - Wednesday 31st February, 2024

You may well think that this is going to be completely bonkers, but, it’s actually not that bad… once you get going… what am talking about, it is vile!

Regardless, it is a hero workout so…

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

CrossFit Cardiff WoD
"Holleyman”
30 Rounds for time of:
5 Wall balls (20/14lbs)
3 Handstand press ups
1 Power clean (100/70kg)

WoD - Monday 29th January, 2024

Welcome to a new week!

A massive thank you to those who were at the gym on Saturday to pay their respects to Martin Bell, a Paratrooper who paid the ultimate sacrifice when attempting to rescue his Oppo following an IED strike.
An insanely brave man doing what he could for his friend, unit and regiment.

I was in a pinch on Friday night and so did this little gem at home, in a small shed (TTB outside), vile but fun!

CrossFit Cardiff WoD
5 Rounds for time:
20 Calorie Bike
10 Back squats (85/60kg)
20 Toes to bar

WoD - Monday 13th November, 2023

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.

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

WoD - Monday 6th November, 2023

Welcome to a new week. Please remember that the gym is closed to host a CrossFit L1 this coming weekend, however… post seminar at 6pm, we are opening to perform the hero workout Chad.

Chad is an extremely challenging workout, it hurts a lot. It is supposed to. Consider what you do in prep throughout the day on Saturday and consider what you are planning to do afterwards and for Sunday. You will need to recover… and wash your knee sleeves!

Back to Monday…

CrossFit Cardiff WoD
For 5 Rounds, within 2:30:
10 Shuttle runs (25ft out and back = 1)
8 DB devil press (2x50/35lb)
Max pull ups
Rest 2:30 minutes between rounds

WoD - Monday 30th October, 2023

Following the CrossFit L1 seminar, held at the gym on November 11th, at 18:00 we will be leading the memorial workout “Chad 1000X”. Below is why…

Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” - in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

CHAD 1000X has brought together thousands of registered participants, as well as hundreds of thousands of dollars raised since 2020, looking to be part of something greater than themselves. To not only bring awareness to the epidemic of suicide, particularly among veterans, but also to help be part of the solution through the support to the The Step Up Foundation and other veteran health initiatives.

This year, join us again in paying respect to Chad Wilkinson and all those who have been lost to suicide, while also committing to try to change the number. #CHAD1000X

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

Sara has been a close friend of mine for many years, I know this workout is hard but click below and take the time to listen to this podcast, it isn’t easy but will provide motivation…

Back to Monday and I hope you all had a kick arse Halloween throwdown weekend…

CrossFit Cardiff WoD
Complete as many round and reps as possible within 20mins of:
Run 400m
15 Overhead squats (45/30kg)

WoD - Thursday 12th October, 2023

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

CrossFit Cardiff Partner WoD
“Laura”
Within 21 minutes complete as many rounds and reps of:
30 Calorie row
20 Burpees over the rower
10 Power cleans (155/105 lb)
All reps are to be split as needed

Specialty
5 Sets
1 - 1 - 1
Power snatch
Rest 20s between each rep

3 - 3 - 3 - 3 - 3
Seated snatch strict press

WoD - Tuesday 26th September, 2023

Tomorrow’s workout is a hero with a big ask. It is brutal and done so for very good reason! Give it your best effort but with care please, just heed my advice… ensure you do everything to not hold your breath.

CrossFit Cardiff WoD
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

“Mr Joshua”
5 Rounds for time of:
400m Run
30 GHD Sit ups
15 Deadlifts (115/80kg)

Specialty
Spend 15:00 practicing pull overs

3 Sets
5 - 10 Strict toe to bar
5 Seated Z press + 15s pause overhead after 5th rep
20 Sollow rocks
Max headstand/handstand hold

WoD - Tuesday 19th September, 2023

I talked to some of you about how brutal tomorrow’s workout is. Get off that rower and out running at pace as fast as you can.

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

CrossFit Cardiff WoD
“Jerry”
Run 1 mile
Row 2000m
Run 1 mile

Specialty
Spend 15:00 practicing pull overs
3 sets
5 - 10 L-sit pull ups
5 Strict toes to bar
10 Dumbbell Z press

WoD - Bank Holiday Monday 28th August, 2023

I hope you are all nursing some serious hang overs. What better way than to get into the box and flush them out with a cheeky hero workout… none! Well maybe a “Bifta!” (not cannabis)

CrossFit Cardiff WoD
‘Jennifer’
Complete as many rounds and reps as possible in 26 minutes of:
10 Pull ups
15 Kettlebell swings (24/16kg)
20 Box jumps (24/20”)

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

WoD - Friday 28th July, 2023

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

CrossFit Cardiff WoD
“Manion”
7 Rounds for time of:
Run 400m
29 Back squats (60/40kg)

WoD - Monday 26th June, 2023

Corporal Walker was killed in an explosion that happened near Patrol Base Almas, in Sangin, Helmand province.

He was conducting a joint foot patrol with the Afghan National Army to reassure and improve the security for the local population in the area when the incident took place.

Corporal Stephen Walker RM was born in Lisburn, Northern Ireland on 5 April 1968. He lived in Exmouth with his wife, Leona, and their daughter, Greer, and was also a proud father to his son, Samuel.

He originally joined the Royal Navy on 19 May 1986, qualifying as a cook and serving at HMS Raleigh, HMS Cochrane and on board HMS Cleopatra.

He subsequently transferred to the Royal Marines, entering Recruit Training at the Commando Training Centre Royal Marines on 12 March 1990, passing for duty on 7 November 1990. During his 20 year career he served across the broad spectrum of Royal Marine Units including; Fleet Protection Group Royal Marines, 40 and 45 Commando Royal Marines and the Commando Training Centre Royal Marines as a Recruit Troop Instructor.

He had a widespread background of instructional expertise in areas such as Mortars, Platoon Weapons and Jungle Warfare. He also had considerable operational experience in theatres such as Northern Ireland, southern Turkey and northern Iraq and, most recently, Afghanistan. In 2005, he excelled in his Junior Command Training at the Commando Training Centre Royal Marines, placing in the top three students on his course.

This much deserved promotion gave him the opportunity to pass on his wealth of knowledge and experience to his young marines, something for which he felt extremely passionate about.

Joining 40 Commando Royal Marines in July 2009, he immediately conducted Mission Specific Training for deployment to Afghanistan.

In April 2010, he deployed with Alpha Company, 40 Commando to Op HERRICK 12, employed as a Section Commander based out of Patrol Base ALMAS. His Company had been responsible for providing security, thereby increasing their freedom of movement, to the people of Sangin during his time in Afghanistan.

On the morning of Friday 21 May 2010, Alpha Company was conducting a reassurance patrol, alongside the Afghanistan National Army, near Patrol Base ALMAS. At approximately 0850 hours local time, north of the Patrol Base an explosion occurred. Tragically Corporal Walker was killed in action as a result of the blast.

Moments prior to the explosion, Corporal Walker was heard to say ‘If anything goes off now my wife will never forgive me', tragically demonstrating the famous Commando quality: cheerfulness in the face of adversity.

May he rest in peace, fall out Royal.

CrossFit Cardiff WoD
Stephen Walker
5 Rounds For Time of:
21 Toes To Bar
5 Front Squats (100/70kg)

WoD - Bank holiday Monday 29th May, 2023

Please double and triple check the workout timings for tomorrow, so as you do NOT show up for the 06:30 class.
To make it easy, there is one class at 10am, one workout and zero time caps! ENJOY!!!

CrossFit Cardiff WoD
"Murph"
For time:
1 mile Run
100 Pull ups
200 Press ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

WoD - Thursday 11th May, 2023

This is a workout where you need to look to find another gear, go hard per round, the reps are low and you have a designated rest. It will though… be savage! GOOD LUCK!

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

CrossFit Cardiff WoD
Holbrook
10 Rounds for time:
5 Thruster (50/35kg)
10 Pull ups
100m Sprint
Rest 1 minute

Specialty
5 Sets
2 Squat snatch

5 Sets
2 Overhead squat - 5 second pause at the bottom

WoD - Tuesday 11th April, 2023

Well this is going to get you moaning for the rest of the week, potentially eternity. It’s all good though, it’s only DOMs…

CrossFit Cardiff WoD
“Ship”
9 Rounds for time of:
7 Squat cleans (80/60kg)
8 Burpee box jumps (36/30”)

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Specialty
Every 3 minutes for 15 minutes
1 - 3 Strict ring muscle ups

3 Sets
15 Banded strict pull ups
10 Russian press ups
20s Hanging L-sit

WoD - Thursday 19th January, 2023

The weekend and February are coming, meaning that we are well on the way to the sun and BBQs!!

But before that!

CrossFit Cardiff WoD
‘Ledesma’
Complete as many rounds and reps as possible within 20 minutes of:
5 Parallette handstand push ups
10 Toe to rings
15 Medicine ball cleans (20/14lbs)

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

Specialty
3 Sets of:
3 Box jumps for max height

3 Sets of:
9 Clean and jerks
Rest 1 minute
6 Clean and jerks
Rest 1 minute
3 Clean and jerks
Rest 3 minutes

WoD - Thursday 12th January, 2023

Here’s to hoping that you are well on your way to instigating a nutritional change. Something small, create a habit!

CrossFit Cardiff WoD
‘Emily’
10 Rounds for time of:
30 Double unders
15 Pull ups
30 Air squats
100m Sprint
Rest 2 minutes

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Specialty
A: 5 sets of 3 box jumps for max height

B: For max load
5 Clean and jerks*
3 Clean and jerks*
1 Clean and jerk
1 Clean and jerk
Rest 2 minutes between sets
*these must be unbroken sets

WoD - Thursday 29th December, 2022

A hero WoD with a difference. This is cool and surprisingly difficult. Can anyone go the full 6 minutes in one go? If you can then there’s no chance some mug will be able to prize that beer out of your ninja like death grip!

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

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.

WoD - Thursday 8th December, 2022

Please join me in whooping and hollering for Joe G who has officially achieved the status of CrossFit Level 2 Trainer!

The weekend course is savage, plain and simple. There is no where to hide. Teaching a group of strangers movement under the watchful eye of a seminar staff lead, who will soon be sitting you down telling you just what you suck at… it is a big ask!
Joe did you all very proud and taught to a high standard, you are all very lucky!

Congratulations brother! We will celebrate by drinking beer until we are sick into our own back pockets this coming Saturday.

My strong advice to you all is NOT to poo poo this workout… it pinches just a little bit! 😉

CrossFit Cardiff WoD
“Bradley”
10 rounds for time of:
100m sprint
10 Pull ups
100m sprint
10 Burpees
30 Seconds rest between rounds

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Specialty
Power clean
Squat clean
1 - 1 - 1 - 1

Back squat
8 - 8 - 8
Straight sets