Viewing entries tagged
Calorie Row

WoD - Tuesday 22nd October, 2019

WoD - Tuesday 22nd October, 2019

Screw you 20.2, that sucked! Weirdly enough. As if after 8 opens, this being my 9th, I should be surprised to learn that the simple triplets programmed by TDC are effective!

Hence the reason why we stick to the very same mantra, because it sucks! Couplets are the same, and in fact even more painful - fewer movements equal less transitions and therefore less rest. That with programmed rest/recovery is a painful recipe. Hence why you were all mullered after today’s little gem!

Onto yet more fun…

CrossFit Cardiff WoD

4 rounds of:
Within 3 mins:
20 Toes To Bar
Remaining time...
Max calorie row

Rest 6 mins between rounds

Please record total calories rowed per round, to the whiteboard…

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WoD - Friday 24th May, 2109

WoD - Friday 24th May, 2109

How are the gymnastics bodies? How many of you are suffering from monkey butt? What I bet is that those who have been around the block a minute or two will have used the gymnastics mats to sit their ab mats on top of. The rest of you were likely looking at them thinking…”what are those muppets doing?!”…and then you got in the shower! Ouch!

My incessant rambling is utterly limitless by the way. Especially when messed up on sleep deprivation due to a certain puppy deciding that he absolutely must evacuate his protein rich diet and then play at 2:30am. The big brown eyes look up at you while the jaws head for “Ducky” but immediately understand that the look that is returned simply means NO…go to your bed! Clever little brown monster!

Another seriously cool pup though…

CrossFit Cardiff Partner WoD

In pairs and for time: 
50 Calorie Row
50 Thrusters (40/30kg)
50 Calorie Row
50 Pull Ups
50 Calorie Row

So this is all Suller’s doing, but…I didn’t stop it! Good luck, hell of an end to a week. Scores up please…

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WoD - Tuesday 14th May, 2019

WoD - Tuesday 14th May, 2019

Did you go bonkers? Utterly mental fast? Please tell me you did, as I have done that workout twice now. The first time caused me to have to hang my head out of a Swiss hotel room window for about 30 minutes while I sorted myself out. The second time, I spent about the same amount of time attempting not to be sick on my back garden.

I sincerely hope that you enjoyed it as much as I did.

This may not be quite as much fun! 😬

CrossFit Cardiff WoD

A: For 4 Rounds, within 30s:
Max Calorie Assault Bike
Rest 3mins between rounds 

Rest 3mins between parts A and B

B: For 3 Rounds, within 2mins complete: 
15/12 Calorie Row
Max Rep Pull Ups
Rest 3mins between rounds

Please get those scores up on the board (one total number of cals for Part A and one total number of pull ups for Part B) and get out into the 20 degree sunshine! 😎

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WoD - Bank Holiday Monday, 6th May, 2019

WoD - Bank Holiday Monday, 6th May, 2019

Right then you légende’s, remember to fully enjoy your sunny Bank Holiday Monday by coming into class at 11:00am, kicking your own arses into gear and riding yourselves of some brutal Super Sunday Session hang overs with an utter disgusting workout, prior to hopping on the struggle bus to super, duper flex strong town with Yoga at 12!

Then, crawl back under the rock from once you came and rest up until Tuesday! Easy!

CrossFit Cardiff WoD

5 rounds for maximum calories of:
Within 2 mins:
15/10 Calorie Assault Bike
15 Bar Hop Burpees
Max Calorie Row
Rest 6 minutes between rounds

Good luck with those hang overs! Get the total calories rowed, per round on the whiteboard before heading off to eat your body weight in Ben and Jerrys. Or preferably, Joe’s!

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WoD - Monday 25th February, 2019

WoD - Monday 25th February, 2019

Well the first week of the open is nearly done! How cool is it? I told you!!

Of course, I have no idea how cool it was (yet), and for two reasons:
- it is currently 5am on Thursday, a day before the announcement and…
- I wasn’t there anyway!

But, with Colonel Conroy at the helm, how can you possibly have anything but some seriously fun, organised, fitness?!
Please, judges, just make sure you hold on to your clip boards when calling no reps. You’re athlete doesn't need to know what it tastes like. 😉

Back into the mix…

CrossFit Cardiff WoD

For 5 rounds and for max calories:
Within 2 mins: 
15/10 Calorie Assault Bike
50 Double Unders
Max Cal Row
Rest 6 Minutes between rounds

Please write calories per round to the whiteboard…

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WoD - Thursday 14th February, 2019

WoD - Thursday 14th February, 2019

If you won’t sign up to the open because you are worried about the workouts, the scaling, if you can do the movements or lift the weights…sign up for me and the unhealthy amount of time it took me to create that wonderfully amusing Doctor/Patient meme last night.
Not only was I surgically attached to my phone for well over an hour doing it, but I had to download two apps (pay for unlimited speech bubbles on one of them), use 3 different images as well as an online assist.
PLEASE…don’t let my efforts be in vein! Biatches…sign yourselves up…you know you want to!

There is no excuse, do it now before you are uber busy tomorrow with the long awaited Valentines Night!! The one day of the year that you turn to your significant other (or someone that you want to fill that void) and tell them that you love them! Now, I don’t mind the day, not at all, I mean when else do you get to shoot a girl with a nerf gun as she ascends the stairs to your flat, dressed only in sexy underwear…under an overcoat?! Of course that never happened.
But men, don’t fall into the trap! Buy them a gift on any Thursday…be a man!

CrossFit Cardiff WoD

17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (100/70kg)
55 Wall Balls (20/14lbs)
55 Calorie row
55 Handstand Push Ups

Once you have squeezed out that final rep, get your scores on the whiteboard and get your arses out to the fancy pants restaurants and woo away…

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WoD - Wednesday 30th January, 2019

WoD - Wednesday 30th January, 2019

Through absolutely no choice of his own, Oppo will be spending the majority of the day at the gym tomorrow, wandering around, cutting loose, helping me coach you all to elite levels of fitness.
Now he will of course be contained, as being the beast he is, this is certainly required. However, he has been marked as a very accomplished escape artist and can and will, lick any unsuspecting person; from 10 ft and with no prior warning! You, have been warned.

With Op’s in hand, I will be focused on getting you lot a significant response on the assault bike, as well as chase the little legend around, poised with a floor wipe, as apparently he is too posh to pee outside.

Come down and get in line for a cwtch, and if anyone knows how to use a papoose then I am all ears!

CrossFit Cardiff WoD

For 4 Rounds, each for max reps:
Within 3mins Complete: 
20/15 Calorie Assault Bike*
20/15 Calorie Row
Burpees Over The Rower
Rest 9 Minutes

*There will be a strict 1 minute cap on the assault bikes. My last piece of advice is…do not be lulled into a false sense of security!

Good luck and please record total burpees, across 4 rounds, to the whiteboard…

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WoD - Thursday 13th December, 2018

WoD - Thursday 13th December, 2018

Just in case your abs had fully recovered from last week, there you go…you’re welcome! Just a small kick in the respective reproductive organs to remind them that the GHD is in fact king.

The Xmas Party is just around the corner. It won’t be long now, and you’ll be attempting to climb into your own right shoe in order to avoid Aris’s constant tequila attacks! The very best way to prepare for such an attack is to NOT cherry pick the living hell out of tomorrow’s workout, but rather to lace those trainers up and get stuck in.
Just make sure those handbags and gladrags are in tip top shape for the 21st.

CrossFit Cardiff Partner WoD

Complete as many reps as possible, within 25mins of:
1 Athlete Runs 400m
1 Athlete Rows for Max Calories 

(Athletes will swap following the completion of each 400m run.) 

Please high five Hannah for making you better humans, and write your completed calories to the whiteboard.

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WoD - Friday 2nd November, 2018

WoD - Friday 2nd November, 2018

The weekend is upon us, the end of another hard weeks worth of work and WoDs. Unfortunately, we don’t have any super cool Halloween throw downs for you, Conroy is too busying taking a truly deserved break down under! Sunning himself in the Ozzy sun, as we freeze in the Welsh Winter!

However, come December 21st we will all be heading out to get absolutely trashed at Tiny Rebel for our annual Xmas party. Prices are still being finalised, but tickets are set to be around £20. To include a couple of free drinks, plus a hot buffet and the soul occupation of their entire top floor, including our very own bar, cwtch room and 3rd separate function suite, where Ash can blast out The Greatest Showman Sound Track until he get’s punched in the baby maker by someone more sane.
TRUST ME, YOU WILL NOT WANT TO MISS IT!!!

CrossFit Cardiff WoD

For time:
50 Cal Row
40 GHD Sit Ups
30 Handstand Push Ups
20 Ring Muscle Ups
10 Deadlifts (150/100kg)

If you survive, congratulations…write your score up on the whiteboard in celebration…

Ash following his Showman exploits

Ash following his Showman exploits

WoD - Tuesday 9th October, 2018

WoD - Tuesday 9th October, 2018

Now even though this abuse will officially stem from last week’s “assault,” I can’t really see how tonight will be (I am writing this pre, yet you are reading it post) any different at all.

My prediction will be that Nick may well gain a significant amount of burpees in round one, and possibly not actually be able to complete rounds four or five.
I even took the liberty, last week, of taking a couple of pictures of Nick, post workout. Which, has really all I need for any class involving those amazing machines.

Nick, please comment below and tell me that I was wrong…I can tell the future!

If I haven’t confused the living hell out of you then I will be mighty impressed. Back to the present…

CrossFit Cardiff WoD

In teams of 3 and for time:
15 rounds:
10 Handstand Push Ups
10 Toes To Bar
20/15 Calorie row

These are you go, I go rounds.

Please write completed times and inventive team names to the whiteboard…

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WoD - Thursday 2nd August, 2018

WoD - Thursday 2nd August, 2018

633, was the total number of British servicemen and women killed throughout the recent Iraq and Afghanistan campaigns. A huge loss of life, that to many, has unfortunately gone seamlessly unnoticed. The media reported on the goings on, yet so many of these lives were forgotten about almost immediately. 
Until you are in that world, it is very difficult to attempt to understand how it feels. These selfless heroes laying down their lives, fighting not to defend their country from bombing raids or invasions, but for each other. 
When searching for the definition of Camaraderie I found this..."mutual trust and friendship among people who spend a lot of time together." In no way do that come close to describing the bond formed between soldiers. A google for Military Camaraderie arrives far closer to the mark with... "There is nothing in the civilian workforce that can approximate the bonding that occurs in wartime. ... It follows therefore that finding the military version of camaraderie in a civilian occupation is almost impossible."... Quite possibly then, no words will suffice? Surely though, when confronted with such extremely environments, to protect one another is merely human nature? Like a mother or father protecting their children?

I may have fallen well short of the mark, attempting to describe this to you all, but what I do know is that I witness a part of it everyday. The support offered to each other throughout a tough workout, the shared suffering, binds people together like no amounts of bicep curls or calf raises every would. Did you ever wonder why you find so many friends at the gym?

I want to give back. On the 29th of September, at 11:00 the Trainers will begin a 24 hour event. In pairs, we will complete 633 Clean and Jerks, loading to be dictated by an average body weight per pair. One rep for each life. We have 24 hours to finish. 
Even though the full 24 hours is reserved for the team, on the day there will be various different ways in which you will all be able to take part. 

The Royal Marines pride themselves on peak physical performance and unbreakable mental resilience. Commando Training is almost entirely centred around a final hurdle; The Commando Tests. Four extremely difficult feats which not only test the fitness of the recruit, but also simply his ability to endure pain. Developed from the start, the Commando qualities are fully engrained into most by this stage and are exactly what, allows these young men to succeed: 

Courage, Determination, Unselfishness and Cheerfulness in the face of Adversity

Yet, these tests attempted separately, without the cumulative affect of the 30 week Commando Course are entirely doable. The 633 Event is no different. However, it too is placed at the end of a significant challenge. 
Each workout posted in the month of September, programmed for Monday - Saturday, will be a hero WoD. Most designed by myself and mostly for the Royal Marines killed in this time period. 
These workout will be hard, every single one of them. They will make you sore and challenge your body. Be careful and don't you be a hero. If you need to rest, do so. If you feel any kind of niggle then back off, listen to the team and scale when told to do so. 

The point of this entire month, including the culminating challenge, is to raise money and awareness for the Foundation Reorg. Reorg is a Royal Marines Charity, based at the Commando Training Centre, Royal Marines, who offer free training to any serving Marine, or veteran, suffering with any mental health condition as a result of their service. Something very dear to my heart and supported across the UK by CrossFit affiliates through the GC Resilience Project. 
Check both Reorg Functional Fitness and Reorg Jiu Jitsu out on Instagram. 

Further details of how you can show your support will be released this month and next. Keep your eyes peeled and get excited for a hard yet very worthwhile September! 

CrossFit Cardiff WoD

Deadlift
3 - 3 - 3*

*The goal of these sets is to set a new 3 Rep Max. However, following each set, each athlete must row a max effort 20/15 Calorie Sprint

Following each round, write your loads and times down on the whiteboard please. 

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WoD - Monday 23rd July, 2018

WoD - Monday 23rd July, 2018

Well I seriously hope that you lot are still sweating on account of having eaten excessive amounts of meat yesterday at Got Beef. Remember, it was not just a one off...we are going to be working together in the future and with your slick cards, you will be able to gain a continuous saving of 10% off burgers!! You could even buy three, one to eat and the other two to clag straight on your chests!!  

The gym is closed this coming weekend for a CrossFit L1 Trainer course. However, the weather is set to be bad ass and so a WoD class will be taught, at Roath park in the middle of the rays.
Now on top of the amazing news that you will be yet again taking over the show in the park, but I will be releasing another super cool saving launch that you can make with your black cards...details to follow! 

Curb the excitement for a minute, focus on the first instalment of this week's thrashings! ;-) 

CrossFit Cardiff WoD

4 Rounds, each for max calories of:
Within 2 mins:
25/18 Calorie Assault Bike
Max Calorie Row
Rest 6 mins

Please scribe your massive calorie scores to the whiteboard, per round, using your strong hands! 

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WoD - Friday 18th May, 2018

WoD - Friday 18th May, 2018

Just so you know, "Biceps Like Briggs" Sam Briggs, completed a workout similar to today's, at the 2014 European regional in 4:31! Now I know that the distance of the run was less, they ran 200 yards (which is still 182m) per round and so a total of 2000 yards. Meaning that over the total workout she ran 172m less than you Jimi. And, just so you know, Brigsy is kind of good at running! That is truly crazy and a massive demonstration about how mental these games athletes are. 
For a men's comparison, Ez Muhammad finished in 3:33!!! 3:33!!! See it here

Even though lots of research and effort went into writing the above statement. Just after doing so I was visited by the Measurements Police. Actually, the Regional Event wasn't 200 yards, but 200 ft. That makes way more sense... But...they are still f**king fit! 

The true identity of the Measurement Police has been disguised in an attempt to protect his livelihood.

The true identity of the Measurement Police has been disguised in an attempt to protect his livelihood.

Anyway, back to the real world. Just to remind you lovely lot. The gym will be closed this weekend due to a CrossFit Training Level 1. 50 budding new trainers entering the world. 
However, Al and Han have selflessly volunteered to grab some dumbbells and take them to Roath park in order to give you a good kicking. The WOD begins at 10:00am and will involved the usual Saturday workout fun!  

Last instalment of Ash's week. Hopefully the crippling DOMs from Monday's introduction to Barbara have faded enough to allow you to actually enjoy this one...

CrossFit Cardiff WoD

5 Rounds:
Within 2 mins, complete:
20/15 Cal Row
Max Burpee Box Jump Overs (24/20")
Rest 4mins between rounds

Check out the CrossFit Cardiff Instagram page for information of just how to get your own back, right after you have written your reps on the board...

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WoD - Monday 12th February, 2018

WoD - Monday 12th February, 2018

Welcome to another week of being punched in the respective reproductive organs by Hannah and her workouts. 
What better way to bring you into the week with a ginormous bang than to do a brutal CrossFit Games Open chipper? I can't think of one. Not just will it cause you to blow off the weekend's cobwebs (rumour has it some of you were drinking until the wee hours on Saturday night), buuuuut it will just fill you with huge amounts of joy and desire to join crack team that is CrossFit Cardiff in the 2018 Open. 

Link arms, give us your best smile and give a big middle finger up to Castro and his sadistic mind! 

Sign up here

CrossFit Cardiff WoD

'14.4'
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 Toes To Bar
40 Wall-ball shots (20/14lbs)
30 Power Cleans (60/40kg)
20 Muscle Ups

Good luck and please post your rounds (?) or total reps to the whiteboard....

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WoD - Monday 29th January, 2018

WoD - Monday 29th January, 2018

Whether you thought so or not...they were all going soft on you (maybe not Ash on Monday), but the rest of the team, programmed "nice" workouts.
Kiss your relaxing weekend goodbye! No more leisurely espresso drinking while soaking up the beautiful Welsh, morning sun; no more lightly toasted English muffins topped with mouth watering, perfectly poached eggs, covered in succulent hollandaise sauce; NO MORE time to loaf on the sofa in front of a boring, black and white, "slot filler" film, placed simply to allow you to drift you off for a Sunday afternoon super, nana nap...it's time for some fitness! This week biatches...you're mine! ;-) 

CrossFit Cardiff WoD

Back Rack Walking Lunges
8 - 8 - 8 - 8*
Each set should be performed for the maximal weight, that technique will allow. 

*As soon as possible following each set of lunges, athletes will Row 16/14 Calories for time.

Please post one load, plus one time per rounds. 

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WoD - Monday 22nd January, 2018

WoD - Monday 22nd January, 2018

Welcome to another week, six more chances (if you're not Conroy and actually rest on one day that is) to kick your own ass to amazing levels of badassery.

The Ginger Ninja is your pilot through this weeks pain, sorry I'm mean...fun. Regardless of how many calories you have to do on the assault bike, you will have fun. Fooooooor sure! 
The additional "fun" is us simply being cruel to be kind, allowing you legends to prepare to the very maximum for the up and coming CrossFit Game Open; literally the best fun you will have this year with some of your clothes on! 

Try and think of a better way to start the week, go on...see if you can...

CrossFit Cardiff WoD

For 5 Rounds and within 2mins, complete: 
20 Bar hop burpees
Max cal row
Rest 4 mins between rounds

Please post huge numbers of total cals, per round, to the whiteboard...

NOPE, and...they row a shit ton of calories too...

NOPE, and...they row a shit ton of calories too...

WoD - Monday 18th December, 2017

Well...I told you! Absolute carnage! But soooooo much fun! Vague memories of crowds surrounding Conroy, chanting..."Conroy, Conroy, Conroy!!!" have been re-visiting me throughout the day. And they say we are a cult! 
Some serious shapes were bust on the dance floor and Ash managed to grind up against the male vocalist for the majority of his second set. Which by the way, he was not impressed by! 

I seriously hope that you had an amazing night. It has been a privilege to be with you all throughout 2017 and to work alongside the greatest coaching team around. Utter legends.

If any of you have any pictures of you all looking so fricking dapper, then please post them to IG and tag @reebokcrossfitcardiff

Now back to the week, the last chance to smash yourself properly before the silly season takes full control...

CrossFit Cardiff WoD  

For 5 rounds, complete an EMOM of:
1: 20/15 Cal Row
2: Run 200m
3: 50 Double Unders
4: 15 Burpees
5: Rest

Please post a tick to comments if you are able to complete every min...

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WoD - Monday 11th December, 2017

Welcome to the week, and what a welcome! Sorry, I may as well just tell you that the ASSault bike is coming out again, but THIS time...you are going to love it! For sure. Ish

The theme currently, is to make you feel good about yourself by descending through a favourable rep range, leading you into a false sense of security prior to smashing you with the opposite. And this...is why you are going to LOVE it so much! 

Now forget about all that, just focus all of your efforts on the number 5! Why? Because thats the number of sleeps we have before the world's most epic party comes to Cardiff. This time next week...you will NOT be feeling like you are right now. And that is whether you are hung over now, or not! 

CrossFit Cardiff WoD

For time:
15 - 12 - 9
AB Cals
STOH (50/35kg)

Rest 6mins

For time:
9 - 12 - 15
Cal Row
HSPUs

Please write the time for each couplet to the whiteboard...
 

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WoD - 29th November, 2017

Two days into Hashtag HanFit and my legs are killing me! NOT looking forward to crawling out of bed on Saturday morning! 
I am however, not in as much pain as young Ash. He looked in such disarray during todays workout that I was forced to selflessly attempt to inject him with some morale. On the return of the 600m run, I with no concern for my own personal safety,  "tripped" and , threw myself to the floor.
Although I sustained minor and utterly intentional injuries, the fall, even if it looked quite spectacular was pure drama. It didn't hurt one bit. Commando rolling back to my feet I was back in the game, and as per design now behind the young pad wan; the pain coursing through his body now a thing of the past.

The final result:
Ash - 11:18
Davs - 11:17
I mean I could actually let him beat me! ;-) 

CrossFit Cardiff WoD 

For time:
21 - 15 - 9
Calorie Row
GHD Sit Up
Kettlebell Swings (24/20kg)

Rest 8mins

9 - 15 - 21
Kettlebell Swings (24/20kg)
GHD Sit Up
Assault Bike Calories

Please write times from the two separate sections to the whiteboard...

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WoD - Friday 29th September, 2017

Man that was gnarly, 5 mins, head to head. Simple movements, an annoyingly moderate load and a huge gut check. 3...2...1...in the words of Coach Al Conroy weightlifting plus aerobic capacity fitness! 
All thats left to do is cross your arms into an aesthetically pleasing double biceps front pose and cue some movement. 

Tomorrow, we put the barbells away, but keep the beautifully fun gut checks! :-I

CrossFit Cardiff Partner WoD

A: 
For time: 
42/30/18
Calorie Assault Bike
Calorie Row

Rest 8mins

B: For time
18/30/42
Calorie Row
Calorie Assault Bike

Partners may split the work however they choose. 

C: For 2min, do your best impression of a sizzling piece of bacon. Then get up and have an awesome weekend! 

Anyone else no longer care about the workout, but are hungry??

Anyone else no longer care about the workout, but are hungry??