WoD - Tuesday 21st January, 2025

The ball is rolling, rolling, no stopping the week now. We are off and the DOMS is going to be real! It will one day get a little better, and once you think you have just about gotten over it, smash you right back in the face again.

For example, good luck to your lower backs!

CrossFit Cardiff WoD
For time:
1200m - 800m - 600m - 400m
24 - 21 - 18 - 15
Run
Kettlebell Swing (32/24kg)
Burpee

Specialty
5:00 Max pull ups

5 Sets
5 pull ups (3-2-1 tempo)
Rest 1:30

3 Sets
10/10 Bent over row
10/10 Single arm bench press
10 - 30s L-sit hold

2 Sets
20/20 Kettlebell side bends

WoD - Wednesday 16th October, 2024

Mid-week and if you had forgotten, I did warn you about yesterday. The reason you are coughing like you have smoked for twenty years (unless you actually have smoked for twenty years), is known as exercise induced asthma. It will go but yes it does suck!

Now you might not like it, but as I said to Janet the other day, it’s very good for you!

CrossFit Cardiff WoD
Each set for max load and time:
10 - 10 - 10 - 10 - 10
Back rack lunges
15/12 - 15/12 - 15/12 - 15/12 - 15/12
Calorie row

WoD - Monday 16th September, 2024

I hope you were all found laughing in the face of Friday the 13th, just as we all were laughing in the face of Mikey B when he was attempting to destroy us with pressing movements yesterday…

FUCK YOU Mikey B!!! 😁

Speaking of workouts causing utter destruction… you’re not going to like this very much!

CrossFit Cardiff WoD
For 6 rounds, within 1:30:
18/15 Calorie assault bike
Max rep thrusters (50/35kg)
*3min rest between rounds

WoD - Tuesday 3rd September, 2024

The Air BnB sauna and hot tub hang over is in full effect! I need to get both and fast! Not being able to get up out of bed and drink a coffee while my sauna is heating up SUCKS!

All I have to do to achieve this is to start crapping money!

You’ll feel like you’ve been in a sauna after doing tomorrows workout! Just wait for the explanation.

CrossFit Cardiff WoD
5 minute max distance row
Rest 5 minutes

5 Rounds for max distance
1 Minute row
1 Minute rest between rounds
Rest 5 minutes

10 Rounds for max distance
30 Second row
30 Second rest between rounds
Rest 5 minutes

20 Rounds for max distance
15 Second row
15 Second rest between rounds

Specialty
5 Sets
‘X’ rep bar muscle up
Rest 1:00 between
X = 10-20% of 5:00 bmu test

For 8 rounds, every 45s
1 - 3 Strict toes to bar

3 Sets
8 Incline bent over row + 3s negative each rep
10/10 Dumbbell rollbacks
20 - 25 GHD sit ups

WoD - Wednesday 28th August, 2024

Mid-week and we are going to go short and pretty painful. Due to the fact that I do not have “barricades” we will be re-creating the 2024 CrossFit Games workout “Firestorm” the best way possible…

CrossFit Cardiff WoD
3 Rounds for time of:
15/11 Calorie echo bike
11 Rower facing burpees

Sorry not sorry!

WoD - Wednesday 21st August, 2024

There were some serious shapes pulled on that dance floor yesterday, mainly on account of assault bike providing some wobbly assed legs!
Tomorrow isn’t going to be much better I’m sorry…

CrossFit Cardiff WoD
10 Rounds for time:
3 Overhead squats (80/60kg)
3 Bar muscle ups
30 Double unders

WoD - Wednesday 17th July, 2024

Remember what I said yesterday about time flying due to all the fun… 😬

CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
Assault bike calories
Wall balls (20/14lb)

WoD - Tuesday 25th June, 2024

Heavy hang power cleans and rope climbs, not able to hang on to anything for the rest of the day… weird!

At least today you will only have to hang on to one handle!

CrossFit Cardiff WoD
For time:
Row 1000m
Rest 4 mins

Row 750m
Rest 3 mins

Row 500m
Rest 2 mins

Row 250m

Specialty
20 minutes working on a challenging bar muscle up progression.

3 Sets
3 Weighted pull ups
8/8 Single arm bench press
30s Hollow hold/GHD hollow hold

WoD - Wednesday 12th June, 2024

Hump day and conceptually easy workouts… yay! I mean it wasn’t bad once I wrote it up properly. I mean it was bad but understandable at least!

Tonight I will be sleeping in a van with three farting dogs, wish me luck!

CrossFit Cardiff WoD
For time:
30 - 25 - 20 - 15 - 10
GHD sit ups
60 - 50 - 40 - 30 - 20
Double unders
5 - 4 - 3 - 2 - 1
Clean (100/80kg)

WoD - Wednesday 5th June, 2024

The day is near. It is time for the young men patrolling the Magaluf strip to stand down, hide away and batten the hatches until the storm has passed… Janet is coming to town!
Be afraid lads, be very afraid!

CrossFit Cardiff WoD
Every 5 minutes for 5 rounds, each for time:
42 Double unders
15 Calorie assault bike
9 Burpee box jump overs (24/20”)

WoD - Wednesday 28th May, 2024

Mid-week for some, F**K knows what it is for Janet! The lady of leisure.

If any of you are luckily enough to be having a holiday this year then be careful where you go in the next week, she will be drunk and in Europe somewhere. No one is safe!

CrossFit Cardiff Partner WoD
Within 20 minutes complete as many rounds and reps as possible of:
30 Calorie row
25 GHD sit ups
20 Box jump overs (24/20”)

WoD - Wednesday 15th May, 2024

Mid week and a small confession, I posted Tuesday’s workout on Monday and Monday’s workout on Tuesday. Not that it actually really mattered and actually got a worser evil out of the way sooner.
Really then… you are welcome!

CrossFit Cardiff WoD
Overhead walking lunge
12 - 12 - 12 - 12
Ascending load
Following each set: max ring muscle ups

WoD - Monday 13th May, 2024

Well that was a belter of a weekend. Sunkissed and very relaxing. Weekends off are for the win!

What’s not for the win is the vile workout that you guys have in store for tomorrow, a repeat and one which caused a fair amount of discomfort. It definitely does not feel like a relaxing dog walk, followed by a cocktail in a wood burning hot tub!

CrossFit Cardiff WoD
4 Rounds each for time of:
30/25 Calorie assault bike*
10 Burpee box jump over (24/20”)
Rest 5 minutes between rounds
*Bike calories reduce by 5 each round

I.E:
25/20/15
20/15/10

WoD - Wednesday 8th May, 2024

Mid week and over the hump! Nearly.

I have a lesson for you all, please see below for a perfect example of how to look like a complete bad ass when attempting to drown yourself.

You also will not be able to walk around tesco’s looking as good after coming to one of tomorrow’s (or Thursday’s) classes…

CrossFit Cardiff WoD
Each for time:
On 0:00
2000m row
On 12:00
1000m row
On 20:00
500m row
On 25:00
500m row

WoD - Thursday 2nd May, 2024

Nearly there, hump day is over and we are headed downhill quickly towards the weekend!

The only drama is… you have some cherry picking to do!

CrossFit Cardiff WoD
Run 5km

Specialty
Every minute on the minute for 6 minutes
Paused power clean + paused front squat + paused split jerk*
*pause in catch. 60% power snatch

Every minute on the minute for 10 minutes
Power clean + front squat + split jerk
Build each set

3 Sets
3 Back squats
3 Seated box jumps

WoD - Wednesday 24th April, 2024

Mid-week and you are all in for a special treat on hump day, you are going to love it…your quads maybe not so much!

CrossFit Cardiff WoD
For time:
150 Wall balls (20/14lbs) *

*every break complete 200m run

WoD - Thursday 4th April, 2024

Even with two back to back 4 day weeks, Janet arrived at the gym this morning moaning about the workout. I mean I am actually amazed that she showed up at all and as I was able to turf her out of the gym for an 800m it was a win win for all involved!

CrossFit Cardiff WoD
Within 10 minutes complete: 3 rep max strict press
Within 10 minutes complete: 2 rep max push jerk
Within 10 minutes complete: 1 rep max split jerk

Specialty
8 Sets
3 Hang power cleans
3 High box jumps

5 Sets
10 Bench press

WoD - Wednesday 3rd April, 2024

I am genuinely sorry about this. Honestly, tomorrow is not gong to make you feel good until a little while afterwards. Don’t worry though, I promise it really is good for you.

Wave goodbye to your abs.

CrossFit Cardiff WoD
10 Rounds for time of:
10 Toes to bar
10 Kettlebell front squats (2 x 24/20kg)

WoD - Tuesday 2nd April, 2024

Back to it, hit the ground running and all of that motivational rubbish your boss will tell you to get you motivated for the week ahead. And when I say you I really mean Janet! 😁 Don’t you worry mush, it’s a four day week!

I’m looking forward to coaching all of the tumbleweeds in class.

CrossFit Cardiff WoD
3 Rounds for time of:
Run 800m
Rest 1 minute
Run 400m
Rest 1 minute
Run 200m
Rest 3 minutes

Specialty
3 Sets
Max set of pull ups (cap at 30)

5 Sets
5 Strict chest to bar pull ups
10 Elevated ring rows

For 6 rounds, every 1:00
10s L-sit

WoD - Good Friday 29th March, 2024

Welcome to the first bank holiday of the year, I think?

Have an awesome long weekend packed full of beer and fitness and chocolate and hot crossed buns and sleep and handstand push ups and coffee and other fun things!

But before all of those, come and suffer first!

CrossFit Cardiff WoD
For time:
400m Run
30 Push jerks
3 Rope climbs
400m Run
20 Push jerks
2 Rope climbs
400m Run
10 Push jerks
1 Rope climb
Barbell load: 60/42.5kg