WoD - Monday 9th April, 2018

How is everyone team? Good weekend? Here's to long summer Sunday's, chilling out in the SUN, sipping perfectly chilled beer, reflecting with loved ones about the weeks' events and planning exotic holidays, exciting excursions and world domination...

...all whilst NOT being brutalised by Conroy!! 
Actually either sounds like a wonderful experience! 

Welcome to five new opportunities for the ginger ninja to sculpt you all into weightlifting gymnasts, with the lungs of runners. Last week he said to me, "Davs...in the words of Conor McGregor...I'm not here to take part, I'm here to take over!!!" "Just only when I get out of prison!"

Take is away Ash...

CrossFit Cardiff WoD

5 Rounds of:
Within 30 seconds Max cal assault bike
Rest 5 mins between efforts

Please ensure that you write the calories achieved per round, on the whiteboard, before you push Ash in the face! 

WoD - Wednesday 28th March, 2018

Right then, see below for the first instalment of Saturday's bad ass throw down (shit fest). 

All team, once established (depending on total numbers present), captain's are able to decide who will participating in which portion of the event. Only two rules apply:

1. Each team member must participate in at least one section, but any can do multiple.
2. Teams must rotate fully after each section, no member can perform back to back sections.

The first two parts, along with their timings are below:

'18.6'

Part A
From minute 0 to minute 15
3 Team members will establish a 1 Rep-max Clean
Any style clean is allowed. 

Part B
From minute 15 to minute 25
2 Team members will perform an ascending 'DT'
3, 3, 3, 6, 6, 6, 9, 9, 9...continuing in this format of:
Deadlift (50/35kg)
Hang Power Clean (50/35kg)
Shoulder To Overhead (50/35kg)

Parts C and D will be released tomorrow night. E and F on Thursday, and G and H on Friday. 

Back to Oakley's death week...

CrossFit Cardiff Partner WoD

For 12 Rounds, in a YGIG style:
15/12 Cal AB
10 Handstand Push-ups

Please write total time, in pairs, on the whiteboard....

WoD - Tuesday 31st October, 2017

If anyone finds Conroy's spine at the gym could you either hand it in at reception or leave it in the lost and found box please? 

The box was absolutely pumping for the re-run of 17.1; PBs flying about everywhere! I hope it continues throughout the week, I'll just adjust the movements for all the workouts so that you don't need to tie your shoelaces.

Comment on the Facebook post if you were one of those who smashed your previous time! 

CrossFit Cardiff WoD
For time:
25/20 Cal Assault Bike
50 TTB
25/20 Cal Row
50 TTB
25/20 Cal Assault Bike. 

Please post times to the whiteboard...

Accessory Program

Squat: Session

Goblet squat with plate (ideally 5kg or less weight than you used in the third week) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)

Single leg touchdown progressions - 4 sets x 5 reps on 4x20kg plates stacked

2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)

2.2. After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)

WoD - Monday 9th October, 2017

Another one bites the dust! BANG, just like that and you're back onto another week of fun filled fitness! I hope you all enjoyed it while it lasted and are well rested, NOT still hung over and ready and willing to hit the ground running tomorrow morning! 

IF you have any complaints about this weeks constantly varied movements, then please, direct your concern towards the ginger ninja...

With that fresh in your minds...

CrossFit Cardiff WoD

For 5 Rounds, perform a 1min AMRAP of:

Assault Bike calories

Rest 5mins between each effort

Please post reps to the white board and punch Ash in the baby maker! 

Alex Conroy, witnessed attempting to get to his car after a week in Ibiza and the 5pm class

WoD - Thursday 5th October, 2017

Now this might not be the best idea for "bring a buddy" week, and will completely solidify their decision NOT to return. 

Think carefully about tomorrow, please only bring the right kind of buddy...

CrossFit Cardiff WoD

Within 2mins complete as many rounds as possible of:
15/10 Cal Assault Bike
10 Thrusters (40/30kg)
Rest 4mins

Following the 4mins rest, athletes will continue where they left off on the last 2min window.

WoD - Monday 18th September, 2017

I hope you guys had an awesome weekend, thrusting, squatting, pressing and pull up'ing as well as partying HARD!! 

We are going to kick this week off by welcoming a new group of CrossFit bad asses, freshly off the on ramp. Bright eyed and bushy tailed, kind of similar to a rabbit in the headlights. 
If you see someone fitting this description, grip them and deliver a sweaty, chalky hug! 

If it is just some random dude never mind, he will have a smile on his face for sure afterwards. Ish.

On rampers...GET YOUR BUTTS TO CLASS:

6:30am
5:00pm
6:00pm
7:00pm 

CrossFit Cardiff Partner WoD

A: Within 4mins and in pairs, get as far as you can in the chipper of:
50 Wall Balls (20/14lbs)
50 TTB
50 Cal Row
50 KB Swings (24/20kg)
50 AB Cals
Rest 4mins

B: Within 8mins, get as far as you can in part A
Rest 4mins

C: Complete Part A, for time.

Partners can split the work anyway they want, with one working at any time. After each rest period, the next section is started from the beginning. 

Please post scores for each section to the whiteboard...

WoD - Friday 15th September, 2017

If you are reading this you, then you have nearly made it to the end of the week without The Ginger Froning killing you! You thoroughly deserve a pat on the back, a beer and maybe even a treat. However, don't start counting your callouses yet...

CrossFit Cardiff Team WoD

In teams of 3 in a You go, I go style:

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Burpees
Rest 3mins

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Pull Ups
Rest 3mins

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Ab Mat sit ups

GOOD LUCK and please post rounds to the whiteboard...

The secret of the bicep girth...photographic enlargement and pegboards! 

WoD - Friday 8th September, 2017

Throw your hands up in the air...it's Friday! Come in, get your ass kicked in a class, and then get out and drink good beer until your eyes bleed. Of course, the coaching team - as highly trained fitness professionals - definitely do NOT encourage this kind of behaviour. 
However, once in a while won't hurt! 

But before all that...find Hannah (the sexy f**ker), and the lovely Laura Prodders...then wish them a very Happy Birthday!

CrossFit Cardiff Partner WoD

For 20mins, in a you go, I go fashion:
7 Calorie AB
7 KB Swings (32/24kg)
7 Burpees

Please post your scores to the white board...

WoD - Tuesday 8th August, 2017

Today we celebrate the birthday of one of the most legendary people on the planet, we are dedicating today's workout to her. 

Woody, you are one of the most incredible human beings I have ever met; unbelievably selfless and humble to a fault. You are the heart of our community and the soul of that gym.

Personally, I owe you so much and will spent the rest of my life attempting to return your generousity. 

Hero!

CrossFit Cardiff WoD 

For Time:

39 AB Cals

39 GHD Sit ups

39 Deadlifts (100/70kg)

39 Wall Balls (20/14lbs)

39 Double Unders

WoD - Tuesday 1st August, 2017

I don't have much to say tonight, apart from...SURPRISE...

"I thought I was going to simultaneously puke, shit myself and pass out...luckily I just puked!"
Ash, July 31st, 2017

CrossFit Cardiff WoD

Each set is a max effort sprint, and is for time:
20/15 Cal Assault Bike
Rest 3mins
20/15 Cal Rower
Rest 3mins

Repeat for 3 rounds...

If you survive, please post times to the whiteboard...