WoD - Wednesday 30th June, 2021

Mid week and my quads still will not allow me to walk up or down the stairs, in a straight line or backwards without looking like a complete muppet!
I would make an official complaint, but I did it to myself.

All that is needed now is to be able to watch the CCTV footage at the range last night, watching me attempting to carry 10 bottles of drain unblocker with no basket and no quads!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10 minutes of:
20/15 Calorie bike
5 Bar muscle ups

Rest 5 minutes

Complete as many rounds and reps as possible within 10 minutes of:
20/15 Calorie row
15 GHD sit ups

Please post your rounds and reps for each AMRAP to the whiteboard…

WoD - Thursday 16th August, 2018

So how was that? Improvement on the newly learnt skill of attempting to prevent yourself from slamming your face into the ground while sprinting forwards on your hands? There will be more and more of it, don't you worry. 

Now that you are safe and sound...are you ready for an assault?...

CrossFit Cardiff WoD

Every 6 minutes for 4 Rounds, perform:
20/15 Calorie Assault Bike
12 Alternating Dumbbell snatch (50/35lbs)
8 Press Ups
2 Power Clean (110/70kg)

Should you still be able, please write your scores on the whiteboard...

WoD - Wednesday 23rd May, 2018

I know i'm stating the obvious, but just incase you weren't quite sure, performing a workout that includes thrashing yourself on the assault bike, and doing 150 wall balls, the day before you do Reverse DT with Wall Balls...is a mistake. It's been a while since the pain in my quads has woken me from sleep. Such a satisfying and thoroughly unadvised feeling! 

Now, Jack, Jonny, Dave and I trialed this workout last Friday. Jack and Jonny (Davies, from Swansea), enjoyed it so much they were keen to see it programmed. Altered ever so slightly, obviously for the "better", demonstrating just why you should never trust a skinny chef! 

Enjoy all, the aptly christened..."Heartburn Hell"

CrossFit Cardiff WoD

‘Heartburn Hell’
3 Rounds, each for time:
50 Double Unders
25/20 Cal Row
20/15 Cal AB
15 Bar Over Burpees
Rest 6mins between rounds

Each round is an all out sprint, no pacing required, go bonkers each round and relish in the elongated rest period. You may require another 6mins before being capable of writing your times for each round, on the whiteboard...but please do!  

In addition, today sees the five year anniversary of the death of Lee Rigby. Below is a tribute to Lee and the workout which I designed to honour his life. Do not do this in addition to Wednesday's programming, as you will never be able to give it the effort that it deserves, however, should you wish to group together on Sunday, please feel free. 

Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humorous, generous and loving. “His family meant everything to him, he was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died on the 22nd of May 2013 in an attack close to his home barracks. Drummer Rigby, 25, from Manchester, leaves behind a two-year-old son; Jack, his mother and his step-father and two sisters.

Gone but brother, we shall never forget. Rest In Peace.

"Riggers"
For Time:
22 Cal Row
25 Squat Cleans (40kg/30kg)
22 Double Unders
25 Bar-hop burpees
22 Double Unders 25 Push Press (40kg/30kg)
22 Double Unders
25 Pull Ups
22 Cal Row

WoD - Monday 23rd April, 2018

So team, how was your weekend? I hope you drunk enough espresso martini's to forget how much of a dick Jackie's mate was, just not enough to cause you to lay awake all night, high on caffeine, but with the room spinning due to all the alcohol! 

Welcome, well rested and just like a good friend of mine says..."young, dum and full of..." Well rested unless of course you have utterly thrashed yourself in the gym (your fault not mine! ;-)) today. 
Rock up, smiling, get after this "beautiful" workout, hard and aggressively. Relish in the fact that I gave you a full week OFF the ass bike...but Conroy (blame him), decided to smash you with it. His fault, not mine! HIM!!! It's a good job he is so fracking lovable!! 

CrossFit Cardiff WoD

5 Rounds of:
Within 90s complete:
20/15 Cal Ass Bike
Max Reps Squat Cleans (70/50kg)
Rest 4:30secs between rounds

Please once you are able to stand, stagger over to the light and scribe your love for him on the whiteboard...

WoD - Wednesday 14th March, 2018

No long now...the summer months are coming! No more use of hats and gloves, multiple hoodies and longs, they are soon to be packed right away! As is the winter duvet! Get that sucker gone until next January! 

In another little twist of routine, we are hosting a Friday night lights event this coming Friday, especially for 18.4. Heats will be running throughout the evening, but please arrive for the usually scheduled class times. Athletes will farm through the workout which, is perfectly obviously going to contain wall balls...made obvious from the latest "clue" put forward by the man himself...

In yet another twist, we see a "partner" workout programmed tomorrow! Great times hey?! 

CrossFit Cardiff Partner WoD

Within 2mins, complete as many rounds and reps as possible of: 
20 TTB
15/12 Cal Assault bike
Max reps Kettlebell Farmers carry 10m shuttles (2 x 32/24kg) (1 x 10m length equals 1 rep.) 
Repeat in a you go, I go fashion for 10 total rounds. 

Please post total reps to comments... 

Ash is going to get a visit from the big boss

WoD - Wednesday 21st February, 2018

You can do whatever you like...use the finest most expensive brush around, maybe even a cloth with some spit and copious amounts of elbow grease. Some might be tempted to go as far as to take lessons from a Drill Sergeant, based at their local Military establishment. But, regardless of how hard you try...you can never polish a turd!! 

CrossFit Cardiff WoD

3 rounds, each for time of:
20 cal AB
Rest 3 mins
20 cal row
Rest 3 mins

Previously, this was my fault. This time however, it has far less to do with me. Therefore...I am extremely sorry, but not sorry. 

Please post individual times to the whiteboard...