WoD - Tuesday 25th June, 2019

The first day in nearly a week and I can now, just about, walk properly! Which is more than can be said for my mental puppy. He is so consumed by playing with other dogs that he is able to completely ignore any form of pain or pleasure.
Regardless of whether his eyes are barely held open through exhaustion, or if I literally insert his favourite treat up his right (hunting dogs’) nostril, should he spot another playful pooch (not limited to but including any Spaniel, Vizla, Terrier, Bulldog, Lab, Retriever, German Shepherd, Greyhound, Pug or Poodle, a Beagle, a Boxer, a Great Dane and even a Chinese Crested Dog), Oppo does not care, he does not display any prejudice, following a quick star down, the game is on…whether both pups want it or not!

He is, as I have come to know him as…”A little F**ker!! 😉

CrossFit Cardiff WoD

“Kelly”
5 rounds for time:
400m run
30 Box Jumps (24/20”)
30 Wall Balls (20/14lbs)

Get those red whiteboard markers out please you squatting machines. Newly improved times to the board…

WoD - Thursday 14th March, 2019

Now I need you lot to listen very carefully, I am going to provide you all with some serious information...batten down the hatches, call your bosses to let them know that there is no way you can make it into work, go to your local supermarket and empty the shelves...it’s a little windy outside! Storm Big, Bad, Gazza is here and here to say! 

In fact, BBC Weather has issued this statement...
- Probably some bus and train services affected, with some journeys taking longer.

It’s going to be tough, it will likely get worse before it gets better! But, I’m sure we can get though this. Don’t be a ginormous muppet like the rest of the country and you should be ok...but maybe huddle together for warmth! 

CrossFit Cardiff WoD

For 5 Rounds, within 3 minutes complete:
Run 400m 
Max effort box jumps (24/20”)
Rest 3mins between rounds

Hobble those calves on over to the whiteboard and record reps per round please legends…

WE’re all buggered now!

WoD - Wednesday 13th February, 2019

Now come on ladies, you need to keep up with the gents here. At a CrossFit Games Open sign up of 24 so far, only 6 of you are lovely females. Now the very last thing that we want this to be is a ginormous sausagefest, pleeeeease!

Sign up to the Open you rat bags, come on…I know it’s only because your scared! But there is really no need to be, us men will go easy on you. You know, let you win a workout or two.
Lads, you have to be with me on this, otherwise they won’t sign up. You can’t just thrash the ladies in every workout - let them have at least one.

I wonder if at this point my email go crazy with female membership cancellations or, the reverse psychology works and our open sign ups go through the roof?!

Anyway, are we closer to figuring out the week’s structure yet…no…I don’t blame you, there isn’t one!

CrossFit Cardiff WoD

12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps (24/20”)
12 Push Press (50/35kg)
9 Toes To Bar

I hope you don’t have to do this with one arm, like I had to in 2012. Sucks that way, it turns out. Kick your own ass from the previous attempt and get your rounds and reps up in red on the whiteboard…

WoD - Thursday 20th December, 2018

So close I can nearly taste the chippy alley battered “sausage”. Whether it actually is a sausage full of quality pork won’t really matter by that stage, maybe it ends up being lips and bum holes; cheeks or maybe even just a flat out rat. Either way, it will be delicious and definitely not nutritious! And you will be so drunk, you won’t care!

But, there is something more important than that, the birthday of one of our own. Unfortunately Ben will not be able to share his special day with us tomorrow but we all wish him the best and are thinking of him. Your day can be any.

When you next see him next, wish him the very best, but…remind him that those ass bike calories are going no where!
Happy Birthday buddy.

CrossFit Cardiff Team WoD

‘The Eagle has Landed’
Teams of 3
Complete as many rounds within 20 minutes of:
12 Deadlifts (140/100kg)
19 Ring Muscle Ups
90/65 Cal Ass Bike
28 Box Jump Overs (24/20”)
*split work as needed

Please write completed rounds and reps to the whiteboard…

Is he naked???

WoD - Friday 30th December, 2018

In bed at 18:50 on any night...congratulations Suller, you’ve given me Rhabdo!  

Tomorrow we tackle a workout designed by a loving father, for his son. And how cool is it going to be when one day they do it together?! I’ll keep ‘Finley’ in the bag for another day! 

CrossFit Cardiff WoD

’Finley’
7 Rounds for time of:
7 Cleans (60/40kg)
7 Shoulder To Overhead (60/40kg) 
20 Box Jumps (24/20”) 
18 Toes To Bar

Please write completed times to the whiteboard...

Lock up your daughters, Finners is in town!

WoD - Tuesday 20th November, 2018

I’ve been told by a top secret sauce that it is a certain members birthday tomorrow. This young stud of a man has officially crossed over into the masters category, even though his high cheek bones and perky glutes would never think you to believe so!
Instead, he will continue to stealthily creep up on your loads and times, clenching his teeth like a Royal Marine in a spelling test, and if he can’t beat you, will just attempt to convince you that the top score actually says something else.

I also heard that he doesn’t like people to make a fuss…well he should’ve thought of that before he joined a CrossFit gym!

Penblwydd Hapus Sexy Stu, you Gerald Butler looking MoFo. I hope every drink you consume today is large, alcoholic and bought by an amazing person!

CrossFit Cardiff WoD

‘Fight Gone Bad’
Three rounds of:
Wall balls (20/14lbs)
Sumo Deadlift High Pull (35/25kg)
Box Jump (20”)
Push Press (35/25kg)
Calorie Row
Complete as many reps as possible within 1 minute, for each movement

A classic benchmark, if you survive the “fight” then get your scores to the board and make sure you remember them!

WoD - Thursday 1st November, 2018

F**K, November!! Pinch, punch…
You know what that means don’t you?! Massively shit TV is soon going to be upon us, relentless adverts from has been bands selling their greatest hits albums and some sort of dancing show building for a grand finale on Christmas day!
You are going to be resisting the temptation to string up trees and lights and stuff, just remember though…there will be plenty more sickening assault bike workouts before the big day actually arrives!

Now, one thing you can get excited about…the 2018 CrossFit Cardiff Christmas Doo!! If last years was anything to go by, this year will be entirely bonkers. Check your facebook account for your invite, more details will be added soon.

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible, within 15mins of:
10 Dumbbell Hang Clean (50/35lbs) 
10 Dumbbell Should To Overhead (50/35lbs) 
10 Box Jumps (30/24”)

These rounds are “you go, I go”

Drag your buddy to his/her feet, stagger to the whiteboard and scribe your blistering scores, please.

WoD - Thursday 23rd August, 2018

Now I have something to live up to hey, I promised you I would deliver...

Sorry to say, that I don't have a huge amount for you, some house keeping and the hope that I am writing this prior to an evening full of folk losing their minds on the assault bikes and pummelling themselves into an early WoD grave. Nick for example, is a prime candidate. Nick if you are reading this and what I think will happen, actually did happen, know this...it warmed my soul!! 

Bank holiday Opening Hours

The weekend: as per usual
Monday: 10:00 - 12:00 (WoD at 11)

Do NOT be a stinker

If you lose half of your body weight in sweat and leave it on the reverse hyper, GHD, any other piece of equipment...clean it up you STINKER! 

Anyway, back to less pleasant things...

CrossFit Cardiff WoD

Complete as many rounds and reps as possible in 20mins of:

30 Double Unders
10m Dumbbell Overhead Walking Lunge (50/35lbs)* 
15 Box Jumps (20")
5 Ring Muscle Ups

*One dumbbell is to be held overhead, alternating arms each round

Please write rounds and reps to comments...

WoD - Tuesday 31st July, 2018

Heavy? Nah...you just wait until you see those animals at the CrossFit Games in Madison throwing down and chucking about loads that make you have to rub your eyes! 

If you have no idea what I am talking about, then click on this link...CrossFit Games and it will tell you all there is to know, including where and how to watch! 
Comment on the post, who you think will win, top man and woman. 

Tomorrow we tackle a well known hero, Jack. And, I have one word of warning when doing so...do NOT attempt to remove your t-shirt mid workout! 

CrossFit Cardiff WoD

'Jack'
Complete as many rounds as possible in 20 minutes of:
10 Push press (50/35kg)
10 Kettlebell Swings (24/20kg)
10 Box jumps (24/20")

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Please, respectfully write your scores on the whiteboard...

WoD - Tuesday 19th June, 2018

I am merely presuming that some of you can actually get out of bed today, and therefore stand some sort of chance of coming to the box to tackle another workout after yesterday. Hopefully, you were all smart enough to do your nano's up tight enough to not have to bother bending down to tie the laces, but still get through the day.

Maybe some of you who are less experienced tied your shoes tight before training today and so are therefore planning on wearing said trainers all week!

For those of you who simply laughed in the face of a billion deadlifts, we have a cheeky re-test of an open workout for you guys. That is of course, if your socks are as sweaty as mine...

CrossFit Cardiff WoD

'12.3'

Within 18 minutes, complete as many rounds and reps as possible of:
15 Box jumps (24/20")
12 Push Press (50/35kg)
9 Toes To Bar

If you have been CrossFitting for long enough please check your previous score (mine was 305 with a scale), but if not, get a new one on the whiteboard...

WoD - Wednesday 30th May, 2018

I love Ash, he's amazing! I can always rely on him to confuse the living hell out of me at the very best possible time. Twenty hours into a travel day and he offers a algorithm for gym cover, maybe he didn't actually count any of his athletes reps correctly at regionals, instead just decided to no rep them and just when they thought things couldn't get worse...throw his clip board at their face! Top work Ginge! 

Anyway, for clarity, although I think it is pretty clear. The following adjustments to the class time table, are in addition to the norm. 

Wednesday: 09:30 CLASS CANCELLED
Thursday: 08:00 - 11:00 OPEN GYM/09:30 CLASS CANCELLED

Every other class will be running as per usual. Apologies for any inconvenience caused. 

If you were planning on training at a time that is now unavailable then please perform the following:

Go Too Hotel Room/Grass Verge WoD

5 Rounds for time of:
20 Burpees
30 Air Squats

Sub 8 is the dream

Unfortunately Ash fell asleep for 3 minutes, outside in the sun during his morning break at the Meridian regional 

CrossFit Cardiff WoD

For time:
12 - 10 - 8 - 6 - 4 - 2
Deadlifts (120/75kg)
Toes To Bar
Box jumps (24/20")

Please post times to the whiteboard once you can grip a pen safely...

WoD - Monday 30th April, 2018

There shall be minimal build up, zero fluff until I get to the fluff...no bullshit! 

A ginormous HAPPY BIRTHDAY to the one and only, the living legend, the most well spoken coach this side of Nagasaki...Alex Conroy. Brother I hope your weekend consisted of fitness, fun and frolics. I hope that you have been spoilt rotten and are sat back with your feet up, having a relaxing and soothing massage, while you sip at the perfectly chilled drink of your choice. 

Thank you for your hard work over the last 12 months, you have been an integral part of the team and you absolutely take a bow, sir. Had I been home, i'd drive you to Sheffield! 

CrossFit Cardiff WoD

3 Rounds for time of:
20 DB Snatch (50/35lbs)
20 Box Jumps (24/20")
400m Run

Don't hold back, no pacing aside from suicide...grit your teeth, go nuts from the off and get those gnarly times up on the board...

Not only does he coach, but he doubles up as a great apparel model! 

WoD - Tuesday 3rd April, 2018

PUT THE EASTER EGGS DOWN AND GET BACK TO THE BOX!!!

At least for a day, a minute, or enough time to come on into the gym and kick ass in a workout. Shake off from a four day weekend, and relish in the fact that you have had as much time off work, as you have had in work, both last week and this week! Happy! 
The summer is coming, and even though the open is done and dusted for another year, there will still be plenty more to get excited about! What will be next? 

CrossFit Cardiff WoD

Within 18 minutes, complete:
40/30 cal row (Buy in)
and then as many rounds and reps as possible of:
5 Handstand Push Ups
5 Deadlifts (120/80kg)
5 Box Jumps (30”/24”)

Please write your easter egg, kick assed round scores to the whiteboard please...

WoD - Monday 12th March, 2018

Put the skin tight lycra away until next year's open. Where as it is funny, creates loads of banter...no one actually enjoys looking at your bits bursting out of that brightly colourful material! :-I
However, it is ALWAYS a MUCH better look than the beer disposal team tee...

Craaaaaaazy eyes

This coming week we are going to have the open workout on Friday night. Friday Night Lights. This is due to the gym being closed this weekend for a CrossFit Training Level 1 Seminar. 
Take Saturday to rest and recover, enjoy the rugby and maybe get a little loose. 

However, on Sunday evening, get a grip of yourselves and get back down to the gym. Last time we had a bunch of folk rock up for a team workout, and so we shall do the very same again. Therefore, look below for the coming weekend's opening hours...

Friday - 17:00 until close - Friday Night Lights 18.5
Saturday - CLOSED - Go and get drunk
Sunday - 18:00 - Team WoD

Back to tomorrow...

CrossFit Cardiff WoD

Within 10mins, complete as many reps as possible, in the following order of:
C2B Pull ups 
Box jumps (30/24")
2, 4, 6, 8

Please, record your scores to the whiteboard but first...for your viewing pleasure...

WoD - Thursday 15th February, 2018

I so hope that Melski is planning on doing this workout. Nothing warms my soul quite as much as watching her Bambi legs attempt to function. In fact, I entirely think that she should switch the running for assault bike calories, as this allows the famous condition to appear far sooner and far more aggressively. 

Please like this post and comment beneath, ASSAULT ON MEL. She has said, she won't do it unless she gets 10 comments...

CrossFit Cardiff WoD

5 Rounds For Time:
30 Air Squats
20 Box Jumps (24/20")
10 Chest To Bar Pull Ups
Run 200m

Please post times to the whiteboard...

WoD - Wednesday 20th December, 2017

Five days until Xmas, nuts! And you'll still be feeling those lunges five days afterwards. The only way to combat it, is to eat as much turkey and stuffing as Ash is likely to. Otherwise, there is no hope for any of you. 

This isn't going to make you feel much better either...

CrossFit Cardiff WoD

5 Rounds for time of:
10 Box Jumps (24/20")
10 GHD Sit Ups
10 Wall Balls (20/14lbs)
10 TTB

If you have any control of either your legs or your abs following this workout, then stand yourselves up and scribble your times down on the whiteboard... 

WoD - Tuesday 17th October, 2017

Anyone else seriously struggling to walk down stairs, curbs, stepping over leaves?  

When a nine year old REEEEEEALLY wants to show you her brand new bedroom...you just wish that you hadn’t let Hannah program the workout!!  

I don’t think tomorrow is going to be much better!! 

CrossFit Cardiff WoD

For Time: 

15 - 12 - 9

21 - 15 - 9

15 - 12 - 9

Deadlifts (130/90kg)

Pull - ups

Box Jumps (30/24”)

Rest 5mins

For Time: 

9 - 12 - 15

9 - 15 - 21

9 - 12 - 15

Box Jumps (30/24”) 

Pull - ups

Deadlift (130/90kg) 

You go down, rest 5mins, and then go back up again. Fun times!

Please post times to the whiteboard...

 Accessory Program

Squat:

Session

Goblet squat with kettlebell (ideally 12kg or less weight than you used in the first 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 2x20kg 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)

For some reason, this picture is stretched...👆🏼But I can’t say that I’m upset about it though!  

WoD - Thursday 3rd August, 2017

Yet again, you lot kicked ass tonight. Those asses are going to be cracking walnuts over and over by Christmas!!!  

Tomorroe we get a little gassier... 

 CrossFit Cardiff WoD

12min AMRAP: 

6 HSPUs

9 KB Swings (32/24kg) 

12 Box Jumps (24/20") 

please post rounds and reps to the whiteboard.... 

The bar is coming along, even with a wobbly saw. There's gonna be some drunken nights up there, Melski has offered to be the permanent barmaid! 

WoD - Tuesday 18th 2017

If any of you see any lost looking soles wandering about the box tomorrow then grab them and welcome them in, the on ramps couldn't take part in FGB due to the bank holiday. So...

CrossFit Cardiff WoD

'Fight Gone Bad' 

Three rounds for max reps of:

Wall-ball (20/14lbs)
Sumo deadlift high-pull (35/25kg)
Box Jump (20")
Push-press (35/25kg)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Just what you feel like during round three. 

WoD - Monday 20th March 2017

This week, we shall attempt not to program the exact same workout twice, in order to give your "bits" a break. You never know though, I can only but try. 

Tomorrow we welcome a new and eager bunch of On Rampers to the box with a tasty partner workout. If you see someone looking lost and scared, say hello and show them where to put the barbell they're carrying. 

CrossFit Cardiff Partner WoD

Within 20 minutes, complete as many rounds and reps as possible of:

2 Front Squats (90/60kg)
4 Handstand Push Ups
8 Box Jumps (24/20")

You go, I go format.