WoD - Wednesday 26th February, 2020

Long has been the danger of shared programming, coaches attempting to outdo each other. Every week I receive the programming for the up and coming five days and every time I laugh at the battle that is going on under my very nose.
A friendly battle of course, with the mantra “cruel to be kind” firmly directing their decisions, but none the less, the weekly workouts are silent “f**k you’s”. Each becoming progressively harder.

The good news for you lot is that you are the fitness guinea pigs, experimental mice, just trying to survive the random controlled trial going on under your nose. The benefit though, is an elite level of health and fitness

You are welcome!

CrossFit Cardiff WoD

In teams of 3, every 3 minutes: 
45/36 Calorie assault bike
30 Box jump overs (24/20”)* 
Rest the remainder of the 3 minute window, repeat for 10 rounds. 

*These are waterfall style rounds:
Team member 1 does 15/12cal and 10 BJO
Team member 2 starts there 15/12 cal as soon as number 1 gets off.

GOOD LUCK, don’t smash your face into a box but DO write your successes on the board…

Met Con

For time:
21 - 15 - 9 
Ring rows
400m sand bag carry between rounds. 
End with carry 

Please write your times to the whiteboard…

WoD - Thursday 7th March, 2019

So then, hands up if:
1. You f**king loved Fran, it was the best thing you have ever done and you can’t wait for it come around again.
2. You PB’d like a boss, smashing your last time into the ground.
3. As a result you can no longer breath effectively and are wheezing like an asthmatic carrying some heavy shopping!

Good fun right?! What’s the bet that 19.3 will be thrusters and pull ups. Guesses to comments below please, the closest will receive a well timed and fully committed arse spank!

CrossFit Cardiff WoD

3 Rounds each for time:
20 Box jump (24/20”)
15/12 Calorie Assault bike
20 Toes To Bar
Rest 4mins between rounds

Please post times of each round to the whiteboard.

WoD - Tuesday 19th June, 2018

12 more people, that’s all we need - likely to be the same number of you legends who attend the 16:30 class - to match the number of bad asses throwing down in the open for Team Reebok CrossFit Cardiff last year! Who really wants to just match it though…come on, surely you really want to lace up those nanos and throw down, proudly in support of your gym.

It’s easy, all you have to do is click here and join the other legends ready to start kicking butt! The first workout is released this Friday. Just talk to anyone who has done it before…ask them how much you will regret it if you don’t!

See you at the start line!

CrossFit Cardiff WoD

Six Rounds For Time of:
Run 200m
10 Box Jump Overs (30/24”)

Run your little tooshie’s off, hop over that box for the last time riiiiiiight to the whiteboard and save yourself the trip. Scores up please MoFo’s!

Run Like Gump

WoD - Thursday 18th October, 2018

I don’t quite know how to tell you all this but…Aris has learnt how to pace.
Uncharacteristically, following the workout, he was back on his feet only a few short minutes after finishing. Rather than looking like his usual see through, ghost like self, as we have become so accustomed too when the assault bikes have been dragged out, he actually appeared composed; almost together. As if maybe he could go again.
Not only did he look okay, but he actually finished the workout!! Quiet impressive. He has firmly grown away from performing 25 Cals in 15 seconds and then lying on the ground for the remainder of the 12 min cap.
Today truly is a sad day!

CrossFit Cardiff WoD

For Time:
100 Pull ups
80 Alternating Dumbbell Snatch (50/35lbs)
60 GHD Sit Ups
40 Box Over Jumps (24/20”)
20 Calorie Row

Please kiss your biceps and write your times of the board…

WoD - Friday 5th October, 2018

Swingers parties are I’m sure extremely exciting and just the most amount of fun possible on a Saturday night. Now, having stated “I’m sure” should allude to the fact that I have never actually been involved in one, something that I am proud of! Although I am entirely keen on ticking off as many experiences throughout life as humanly possible, this seems to be a little much!

For the even more uninitiated and so I am led to believe, party goers will deposit their keys into a bowl at the beginning of he night, get rat arsed drunk (or not - depending on who is in attendance), prior to choosing a different set affording the temporary owner to drive home in a different car, to a different house, and most importantly…a different woman!

CrossFit Cardiff is NOT a swingers party…so give Louisa’s keys back!!!

Do it now before it gets out of control, now would be funny, and everyone will believe that it was an “innocent” mistake…next week will be just weird!

You know who you are!

CrossFit Cardiff WoD

Complete all reps for time:
30 Box Jump Over (20)
10m Handstand Walk
20 Box Jump Over (24)
10m Handstand Walk
10 Box Jump Over (30)
10m Handstand Walk
20 Box Jump Over (24)
10m Handstand Walk
30 Box Jump Over (20”)

Please write completed times to comments…

WoD - Friday 17th August, 2018

Finally, it's Friday. Come in, smash yourselves with a cool assed finale to the Buddy Buddy week. 

Remember, morning dwellers you will be unaffected. Those of you lot planning to make your Friday night a special occasion for those buddies of yours, remember the timings posted below:

Open Gym: 15:00 - 18:00
Shit loads of cool fun and frolics with barbells and stuff: 18:00 - END
Town for lots more fun but now with beer: END - THE VERY END

Everyone is welcome, get your ass down to have it kicked all over the jazz! 

CrossFit Cardiff WoD

For time:
50 Cal Row
40 Front Squats (20/15kg)
30 Burpees
20 Pull Ups
10 Box Jump Overs (30/24")

The above is the workout for the 06:30 class. Adjustments to the same workout will be made for the evening. 

As always, put your times on the whiteboard and send me a double biceps front group picture...

WoD - Tuesday 10th July, 2018

What a weekend! In order to do it justice I had to sit and wait, reflecting on the performances not just on the sand, but back in the caravan. 
Both teams battled hard, and to the very end, affording them the ability to hold their heads high with pride. 
A massive shout out initially to Kath Shafer, as you guys are likely to already know, Kath battled significant adversity during a swim and a paddle board event. Having only ever swam 25m in a pool, the thought of having to swim 600m, in open water and while already fatigued, could have been cause to alarm. Kath, like a stone faced, steely eyed dealer of death, blasted through as if there was nothing new! However, there is no way that she would've felt as safe if it hadn't have been for her team and our wonderful support crew. 
Multiple teams commented on how "well oiled" our machine was. From Sam Price's F1 like driving skills to Jimi (AKA The BBQ King), Ben, Woody, Rach, Mel and Mel, and Daisy for devoting and assisting in the mammoth task of keeping us well fed and watered. Beth's dedication to ensuring that the banging tunes pumped hard all weekend, kept morale sky high! Conroy, you'll all be surprised to hear had the organisational skills of a Colonel commanding a unit attack on a particularly witty enemy, in fact coupled with Ash and his forward thinking, ready for any and every eventuality, we were unbeatable. 
Without a shadow of a doubt however, there was one special person, the glue keeping us all together and the voice making reversing seamless!! 
Hannah though, the one that started everything, and made it happen, has been thanked by all, multiple times, and so she should! What a star, and what an event! 

GET YOURSELVES SIGNED UP NEXT YEAR!! You will not regret it! 

CrossFit Cardiff WoD

For time
21 - 15 - 9
Assault Bike Calories
Burpees
Box over Jumps (24/20")

Sprint through these reps, potentially vomit, and please write your times to the whiteboard...

Blue steel and beach ready! 

WoD - Wednesday 9th May, 2018

If found, please return my legs, lungs and/or shoulders to...

CrossFit Cardiff
Unit's J8 & J9
Colchester Avenue Industrial Estate
Penylan
Hell on Earth
CF23 9SCREW YOU CONROY! ;-) 

Anyway, back in the room. That leader board for May's monthly challenge is looking a little bare. There are rumours of Nick (I love a good toe to bar WoD) Griffin having a stab later this week. Don't let the poor man go alone team! 

CrossFit Cardiff WoD

Within nine minutes complete as many rounds and reps as possible of:
40/30 Assault Bike Calories, once as a buy in:
Then...
3 Bar Muscle Ups
6 Sumo Deadlift High Pull (60/40kg)
9 Box Over Jumps (30”/24”)

Please scribe total rounds and reps to the whiteboard before giving the bikes the finger...

WoD - Monday 8th January, 2017

I hope you lovely lot have had a chilled weekend, probably detoxing from the silly season! Anyone appear from my mother dry for January? 

This cheeky little number comes to you courtesy of Hannah, and it hurts like a bastard... 

CrossFit Cardiff WoD 

5 Rounds, each for time:

20 Air Squats

10 Box Over Jumps (24/20”)

10 Assault Bike Calories

5 Hang Power Clean and Jerks (70/50kg) 

Rest 3mins between rounds. 

please post times to the whiteboard... 

Lovely job team, PBs flying everywhere and there will soon be sets of firm peaches lunging about the box. 

Coupled with developing solid positions in the squat and addition core and lat strength with our new accessory program which is due to land next Tuesday, your back squats are going to go through the roof. 
Additional strength in the big GO muscles, and better range of motion and neurological pathway to apply them down; how can you go wrong!? 

AND all done so in some sexy new threads...you are welcome!!

CrossFit Cardiff Partner WoD

10 Rounds for time, in a You Go, I Go format, of:
10 Calorie Assault Bike
10 Box Over Jumps (Hand can touch the box...to save your faces!)
10 Dumbbell Push Press (50(22.5kg)/35lbs)

Please post times to the whiteboard...

£25 each peeps...

Tuesday 13th June 2017

So that got spicy fast...weird. We move from a gnarly met con to a gymnastics heavy workout that will test your local muscular endurance...

CrossFit Cardiff WoD

Within 15mins, complete as many rounds and reps of:

5 HSPUs
10 Ab Mat Sit Ups
15 Box Jump Overs (24/20")

Please post rounds to the white board...

Watch out for Monkey Butt

WoD - Thursday 9th February 2017

Ok, I am going to give you the day off...only kidding...SIGN UP TO THE OPEN!!! And while you're at it, frantically practice overhead dumbbell walking lunges!!  

CrossFit Cardiff WoD

3 Round for time of:
15 STOH (60/40kg)
30 Box Over Jumps (24/20")
15 Pull Ups

Can anyone go unbroken at their chosen barbell weight, box height and pull up variation. 
Please post times to the whiteboard.