WoD - Thursday 28th July, 2022

Lets all whoop and holler, scream and shout… from the rooftops in celebration of your one and only Nicole who this very morning, smashed her CrossFit Level 3 exam out of the window!
What a legend!

Now, for those of you who maybe don’t know, it is a fricking big deal! In the US, the CF – L3 or Certified CrossFit Trainer is comparable to a higher education qualification in physical training and strength and conditioning; as a result of it’s difficulty and commitment to achieve.
The L3 itself is a 160 question, 4 hour exam. Pooled from a bank of 400 questions folk can be asked pretty much anything on CrossFit. The study material is vast and takes a long arsed time to get through.

Not only that but, in order to even be eligible to apply for the test you need to have sit and passed your CF – L1 and L2 seminars, as well as amass 750 hours of solo CrossFit coaching, basically a lot of f’ing times telling you all to push your knees out! 😉

The standard of coaching at CrossFit Cardiff has always been paramount. It is, as well as the community, what defines us! Finding a CrossFit gym in the UK better than us would be a challenge, and we pride ourselves on just that!

Nicole, a very well done! The L3 is an outward sign, a mark of commitment, determination and professionalism. It’s been a tough road (putting up with my shit), and it’s only just begun.
Love you buddy!

CrossFit Cardiff WoD
1 - 1 - 1 - 1 - 1 - 1 - 1
Back squat

Set a new 1 rep max!

Specialty
Weightlifting
5 Sets building in weight
1 Hang snatch
1 Overhead squat

WoD - Wednesday 4th December, 2019

Tickets, Xmas party…you know what to do!

Officially now December, we are a short few weeks from to greatest party on the planet. Few folk have ever experienced such a thing, maybe after last year you are thinking that you’d rather not. I understand, it’s a lot of stimulus for a single person to handle.
If you are new to it, get excited. You may never be the same again.

Just a note. I have written a lot today, and so if none of the above makes sense then sorry, not sorry!

On tomorrow, a 20RM is with a minimal rest period at the top of the rep, and it really, really hurts…

CrossFit Cardiff WoD

A. Establish a 20 rep max back squat

B. Core stability accessory
3 sets:
1. 1 min superman hold
2. 1 min hollow hold (everyones favourite - back by popular demand)
3. 30s side plank on each side 

WoD - Monday 24th June, 2019

Genuinely, I still can’t walk without locking my legs fully out on every step. Wednesday’s repeat hero workout brutalised me. Coupled with the Assault bike sprints and the 90 wall balls I did yesterday, the past few days have not been much fun!

However, on looking back at my score from September, I was actually surprised to find out that I had performed way less work; finishing the set of 46 Thrusters and some double unders last time around. The surprise was the pain. My legs certainly were’t ok after the first experience in September, but they were nothing like that.

I am utterly convinced that the difference in the numbers at least, is the community. Multiple times in the 11 years that I have been doing CrossFit, have I had this experience. Training on your own has never and will never cause athletes to push to their true margins. If you don’t believe me, do Fran alone tomorrow and let me know how you do.

Welcome to the week, I hope your legs are feeling far better than mine, as tomorrow they day has eventually come…retest day

CrossFit Cardiff WoD

Back squat
Within 30 minutes establish a 1RM

GET THOSE NEW LEGIT LOADS ON THE WHITEBOARD PLEASE…IN RED MARKER IF A NEW PB!!

Good Luck!!

WoD - Tuesday 18th June, 2019

Is it just me or as anyone else’s lungs and forearms on fire?

Now, don’t you guys stress out, tomorrow is planned to be the last exposure, purely to a back squatting heavy day until we re-test our 1RM next week. It is however a little different…we have a wave.
Work as hard as you can to push the loads up on the sets, take a slightly longer rest period on the way back up the reps with the focus being that you are able to squat the same loads.

Grit your nashers as it is going to be hard, hard but lots of fun!

CrossFit Cardiff WoD

Back Squat Wave
9 - 7 - 5
5 - 7 - 9

Pyramid up and back down in weight. The Goal is to maintain the same loads for the sets of 7 and 9, on the way back up. 

WoD - Thursday 6th June, 2019

I bet you can all point your toes like arrows after all that gymnastics…that’s it! Man this beer is cold and good!

CrossFit Cardiff WoD

Back Squat
2 - 2 - 2 - 2 - 2 - 2*

Immediately following each set perform 10 controlled hip extensions at a tempo of 5010 (down, pause at the bottom, up, pause at the top in seconds. Basically, slow down, fast up, no pausing)

*All sets to be performed at 90-92.5% of 1RM

Stick to these percentages and get those reps completed, chuck your loads on the whiteboard…

WoD - Thursday 16th May, 2019

Everyone likes a surprise right?! Especially when it’s intended to get you big and strong and as a result have you lifting bigger tin, helping out around the house a little more, giving you a bigger bank balance and allowing you to look like a true bad ass while on the beach in this glorious weather!

You are lucky though, as my intended surprise was originally a little more spicy. But I was reigned in by Conroy, who is far more sensible and was really, completely correct on this occasion.

Gear yourselves up anyway legends. Only a few days before The Threedown kicks off. I know that Joey is more excited, than an excited person who has a special reason to be excited! Help other folk out during the day, I’m sure nerves and excitement will be running high, having the home ground advantage is just that. Smile, high five, chest bump and maybe even dish out a few cheeky, chalky hugs. Create a supportive atmosphere where people can only thrive. Have a blast!

CrossFit Cardiff WoD

Back Squat
5 - 5 - 5 - 5 - 5*

The first set should be at 80-85% of last Wednesday’s 1RM. Climb gradually throughout.

Please write loads for each set as well as total CMs left remaining until your skinny jeans occlude your femoral arteries…

WoD - Thursday 28th February, 2019

It’s close. In fact it’s tonight! 19.2 is among us. Now, please do not be a massive fanny and “rest” (more like) cherry pick your way into just doing 19.2 3 times in a week as your training. You are by definition…a muppet!

As, when you all do make it to the games, you will only have one shot at each workout there. And so, you need to learn to go as hard as humanly possible. I firmly advice attempting to complete the first round of the workout in the fastest possible time, and when, you start getting tunnel vision, when the “special” feeling comes, just ignore it and go faster. Thats the way to truly mess yourselves up.

Anyway, gimme some guesses please, if anyone gets it right, I’ll give them a t-shirt.

CrossFit Cardiff WoD

On a 30 minute clock, spend 10 minutes establishing a 1 rep max for the following lifts:

- Overhead squat
- Front squat
- Back squat

Lets call it the CrossFit squat total! Any PBs, please chuck your loads up in RED pen!

WoD - Wednesday 24th October, 2018

Enjoy that did you? I bet you did! At least it was warm and sunny, not what the end of the week is going to be like apparently! Take it while it lasts.

Just in case your legs aren’t utterly destroyed yet, and maybe because the coaching staff fancy a quieter end of week ;-) we are going to make you squat heavily and for LOTS of reps!!
Wave goodbye to your beautiful butts!

CrossFit Cardiff WoD

Back squat
7 - 7 - 7 - 7 - 7

Take your shakes legs on over to the whiteboard and record your scores. The team is looking for an ascending load across all sets, starting heavier than you think you really should! Failure is perfectly ok…