WoD - Friday 21st June, 2019

When I first started CrossFit I thought that it had a vendetta against my measly little legs, punishing them with squats today and lunges tomorrow, deadlifts the next. And then I listened to Sherwood. The sadist creator of CrossFit Linchpin, an online presence that I often turn to in order to punish myself.

Another lesson I powerfully learnt was that CrossFit.com (look at it) programmed it’s workouts to exceed the capacity of the world’s fittest athletes. Now being a Former Marine I thought I was bullet proof, especially when I put the coveted green beret on, now I was 10 ft tall and bullet proof. Or, in the words of Ozzy Man…YEEEAH NAAA YEEEEAH! I remember looking at the workout Angie:
For Time:
100 Pull Ups
100 Press Ups
100 Sit Ups
100 Air Squats
…and thinking “how the f**k am I supposed to do 100 pull ups in a row"?” and then being entirely humbled watching a video of Chris Spealer do it…

“Yeah but his feet are anchored in the sit ups!!!”…Okay!! 👍🏼

Tomorrow’s workout was not gained from Linchpin, nor CrossFit.com, neither was it inspired by either, but it certainly will fit the above statements. Scale, preserve the stimulus, stay safe and fight another day…it will still mess you right up but don’t worry, this time you have safety in numbers…

CrossFit Cardiff Team WoD

Within Teams of 3, 3 Rounds for time of:
15 Overhead Squats (90/70kg)
75 Toes To Bar
75 Burpee Box Jump Over (20”)

One athlete working at any one time.

Please record total times to the whiteboard…

WoD - Friday 18th January, 2019

The last day of the week, come in and thoroughly smash yourselves prior to heading out for the weekend to see if you can get so drunk that you make your eyes bleed and as a result of your antics, decide to take refuge and hide in your own right shoe after attempting to deadlift your drinking partners car. Great night!

Don’t forget, there is a workout at Roath park, on Saturday at 10:00am. And, yoga at 5:30pm on Sunday night. Apparently Liv is gonna go easy on you, not something which I agreed to!

Anyway…

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 6 minutes of:
2 Hang Power Clean (90/60kg)
4 Toes To Rings 
6 Burpee Box Jump @ 24/20

Rest 3mins

Repeat the AMRAP, but as 8 minutes.

Once you have replaced the skin from your thumbs, please write two separate scores up on the whiteboard…

WoD - Thursday 23rd November, 2017

Guess what...sprinting calories on a rower just after you've lunged a heavy assed load is really, really hard!!! Who would have thought. 

With the Xmas party rapidly approaching, I am looking for some help, I have to tell you the what first though...
Towards the end of each Royal Marine recruits troop, the lads vote between them for who amongst them, should be awarded the Commando Medal. A medal awarded to the man who has displayed throughout training, to an outstanding degree, the qualities of the Commando spirit. 
These are defined as:
Determination
Courage
Cheerfulness In The Face of Adversity
Unselfishness

These are qualities that will any man or woman well throughout their lives. I would like you to vote for the gym's members member. Who has demonstrated passion and the care for others. 

I am going to leave a glass jar at reception, along with paper and a pen. Please, as you walk into the gym, take a few seconds to write a name down, screw up the piece of paper and pop it in. 

The winner will be announced on the Xmas doo. Get voting from Friday!

CrossFit Cardiff WoD

Every 3 minutes, for 5 rounds:
Run 200m
15 Burpee Box Over Jumps (24/20)*

*No hands this time team.