WoD - Thursday 7th November, 2019

In 2012 I was judging at the first CrossFit Games Invitational in London, where Team USA went against Team Europe. The event was amazing, a bunch of the members came down to watch and a few of even managed to tag along to the after party, helping to drink the bar at the Marriott hotel dry. Even really fit people get really drunk!

In the days building up, I was having dinner with Dave Castro and he was telling a story of a regional event back in 2009. All events at regionals were independently programmed and Europe had the workout “Fat Helen”
Run 400m
21 Swings (32/24kg)
12 Chest to bar pull ups…

The winning time (it was a male, there were only two females there and neither could do a pull up (crazy right)) was 6:56!!
Now, for those of you who are unsure, if you got anything sub 7 with regular Helen you are amongst an elite group. Dave saw the time and said…”if that is legit, that guy will win the games”… and they did.
Mikko Salo!

CrossFit Cardiff WoD

“Stacked Helen”
3 Rounds for time:
Run 800m
21 Kettlebell Swings (32/24kg)
12 Chest To Bar Pull ups

See if you can get close to half of your regular Helen time and get the sucker up on the board…

WoD - Tuesday 12th March, 2019

SCORES!! If you are reading this now, at 8:01, you are both addicted and cool!! And will know that we have had great success so far this open with almost no one, f**king up their score submission…don’t stop now team!! There is only one real way to ensure that your team wins, and it is unfortunately NOT to make bas assed Green Giraffes, but to get your SCORES SUBMITTED prior to the DEADLINE of 10pm!! DO IT. NOW if you haven’t, go on!!

I mean even Hannah Richards has ALREADY submitted…shitty death!!

CrossFit Cardiff WoD

For time:
15 - 12 - 9
Burpees
Chest To Bar Pull Ups

Rest 5 mins

For time:
9 - 12 - 15
Chest To Bar Pull Ups
Burpees 

A nasty bit of pull and push will get Sexy Stu all ready for the summer months on the beach, but we only know it’s happened if your scores are up on that board…

WoD - Friday 15th February, 2019

I hope you are all waking up to some serious Valentines Day hang overs…making it all better by heading straight to your local supermarket and stocking up with a bunch of Easter Eggs which, have no chance of lasting until Easter!

So it appears that my post yesterday had an effect, annoying the hell out of you women enough to make you sign up to the open. This makes me happy for two reasons:

1. You actually read the blog!!

2. You bit so hard that we are going to soon need a bigger boat, due to team Reebok CrossFit Cardiff being filled with bad assed bitaches!!

The last piece in the puzzle is upon us, Friday. Go nuts and get after this WoD but remember, the week is not over. Head to the box on mass this Saturday, to support one of your own…Hamish in his quest for 5000 burpees…

CrossFit Cardiff WoD

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (45/35kg)
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

GOOD LUCK! This one is loads of “fun”

You know what to do….

WoD - Thursday 27th December, 2018

Hands up if you have no idea what day it is!! Yep, me too. Anyway, there are a few funky days between the Xmas festivities and the banging New Years Parties! Where, yet again, you will all be eating too much and drinking waaaaay too much! All just deserved of course!

Why not though, give yourself a couple of days of fun and fitness to top up your cravings before the new year officially begins and you can chase those illustrious goals with the new help from CrossFit Cardiff’s brand new timetable; all kicking off on the 7th.

For now, just remember tomorrow’s opening times:

WoD: 09:30 - 10:30
Open Gym: 15:00 - 17:00
WoD: 17:00 - 18:00
WoD: 18:00 - 19:00

CrossFit Cardiff WoD

3 Rounds for time:
15 Thrusters (40/30kg)
15 Pull ups

Rest 10mins

3 Rounds for time:
9 Thrusters (40/30kg)
9 Chest To Bar Pull Ups

Once you’ve done Fran, rested and then done Fran, please write your scores to the whiteboard, before bugging out to drink and eat some more…

WoD - Monday 5th November, 2018

Happy Monday team. I hope you guys have had an awesome weekend without dog scaringly loud fireworks going off. Rather friendly and manageable ones.

Come on in and start the week. Conroy is dishing out some significant fitness from across the other side of the world. He is relentless, why chilling, drinking and definitely NOT doing these devastating workouts…he is allowing your fitness to improve while his takes a different turn. Good luck!

CrossFit Cardiff WoD

For time:
42 Thrusters (20/15kg)
42 Jumping Pull Ups
30 Thrusters (40/30kg)
30 Pull Ups
18 Thrusters (50/35kg)
18 Chest to Bar Pull ups
9 Thrusters (60/40kg)
9 Bar Muscle Ups

Please, if you are able to lift your hands up high enough, then write your scores to the whiteboard…

WoD - Monday 29th October, 2018

Well then, you lot are awesome hey?! Not that I am surprised, but it looks as if you had a kick ass day yesterday! I was watching the IG stories when I could, and catching up on them afterwards when I couldn’t. Amazing to see the amount of amazing performances, especially considering that you were all dressed in attire which definitely does not make it easy to snatch. It’s a good job Conroy had something on underneath his pumpkin dress!
A particular favourite (surprise, surprise), was Aris and his team’s demise following an assault bike calorie sprint or 150. Still, in true Greek style, once some beer had been consumed he was back to his normal folk dancing self! Legit and he may well now be dubbed…”Snake Hips!”

I just have one question…what the hell does The Mask have to do with Halloween?

Welcome to another week, what better way to begin than with a cheeky number from CrossFit.com…

CrossFit Cardiff WoD

Tabata Push Jerk
Rest 3 minutes
Tabata Chest To Bar Pull Up
Rest 3 minutes
Tabata Press Up
Rest 3 minutes
Tabata Hang Power Snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Bars loaded at 40/30kg

Please write total reps per movement to the whiteboard…

WoD - Friday 26t October, 2018

So you don’t only have Suller to thank for this workout. But, Pat Sherwood and CrossFit Linchpin. Originally programmed for the 2017 CrossFit Games, for the teenage and masters categories, we have decided to scale it due to the freaks performing there are waaaaaaay fitter than we are.
In order to preserve the intended stimulus of the workout, we have had to reduce the load to one far lighter than the 16 year olds used! Holy shit!! How good does that make you feel?!

CrossFit Cardiff WoD

Bar Fight
For time:
50 Chest To Bar Pull Ups
40 Toes To Bar
30 Clean and Jerks (80/60kg)*

Thank you to CrossFit Linchpin and Pat Sherwood.
The original loading for the male 16/49 year old categories was 93kg (205lbs) and for the females, 65kg.
The winning times were:
Boys 16: 9:29
Girls 16: 9:46
Masters Men (49): 12:14
Masters Women (49): 11:49

Crazy hey!

WoD - Monday 2nd July, 2018

I hope you had a fun filled weekend of resting those tired legs! Suller is programming this week, and you might well need them! What you definitely will need are rested abs and freshly filed hands. Get rid of those calluses as you know...Suller just loves a Toes To Bar. 

Before that though, get in some pulling practice. 

CrossFit Cardiff WoD

Partner Frantasy land

For Time:
21 - 15 - 9 of
Thrusters (40/30kg)
Pull ups

Straight into 15 - 12 - 9 reps of:
Thrusters (50/35kg)
Chest To Bar Pull Ups

Straight into 12 - 9 - 6 reps of:
Thrusters (60/40kg)
Bar Muscle Ups

WoD - Thursday 3rd May, 2018

It's up, the very best workout that I think I have even done, maybe, there have been a few!! Loud and proud on our whiteboard. The only thing missing now are budding volunteers who are (WO)MAN enough to give it a pop. 
I did at one, point last night, honestly fear for mine and Al Conroy's relationship. I thought it was over! No more Brewdog fuelled sweet nothings, no more Wednesday night coaching fun, not even The Notebook of Fitness...just a set keys on the front desk, not even a note to say goodbye.
All because of the assault bike. 
Anyway, its fun, you should do it!! 

CrossFit Cardiff WoD

For time: 
21 - 18 - 15 - 12 - 9 - 6 - 3
Deadlift (100/70kg)
Chest to bar pull ups

Peel your buns of steel up off of the floor, and with a messed up grip, scribe your score to the whiteboard please...

This one is for you Luke...

WoD - Monday 12th March, 2018

Put the skin tight lycra away until next year's open. Where as it is funny, creates loads of banter...no one actually enjoys looking at your bits bursting out of that brightly colourful material! :-I
However, it is ALWAYS a MUCH better look than the beer disposal team tee...

Craaaaaaazy eyes

This coming week we are going to have the open workout on Friday night. Friday Night Lights. This is due to the gym being closed this weekend for a CrossFit Training Level 1 Seminar. 
Take Saturday to rest and recover, enjoy the rugby and maybe get a little loose. 

However, on Sunday evening, get a grip of yourselves and get back down to the gym. Last time we had a bunch of folk rock up for a team workout, and so we shall do the very same again. Therefore, look below for the coming weekend's opening hours...

Friday - 17:00 until close - Friday Night Lights 18.5
Saturday - CLOSED - Go and get drunk
Sunday - 18:00 - Team WoD

Back to tomorrow...

CrossFit Cardiff WoD

Within 10mins, complete as many reps as possible, in the following order of:
C2B Pull ups 
Box jumps (30/24")
2, 4, 6, 8

Please, record your scores to the whiteboard but first...for your viewing pleasure...

WoD - Thursday 1st March, 2018

Spring is coming hey?? I know what you're thinking...BULLSHIT, it's fricking freezing...

Luckily for one of you though, Proddsdóttir, she gets to keep snug in her fetching weighted vest...oh wait...no...it's the 1st of the Month!! The first day, in a month, where she hasn't had to wear it!! 

In case you didn't know, Prodders, has been lugging around a 10kg weighted vest for the entire month, only parting with its company during fleeting showers and work hours. The remain time she has been attempting to raise money and awareness for an amazing charity, Papyrus
There is still time to donate, please, visit her just giving page here

This, along with many other reasons, is why I have decided to do this...

Congratulations buddy! Very well deserved and thank you for inspiring us all to be better versions of ourselves throughout February. 
Enjoy that weight lifting off you shoulders. 

CrossFit Cardiff WoD

For Time:
Run 200m*
20 Pull ups
Run 400m* 
15 Chest to bar pull ups
Run 800m*
10 Bar muscle ups
Run 1 mile*
5 Rope climbs

*if mother nature decides to pull all of our pants down and give us a damn good spanking, be prepared for these runs to morph into something else. #rowforthewin #rowing3timesperweek #variancebro

Please write your bad assed times on the whiteboard like good CrossFitters...

WoD - Thursday 15th February, 2018

I so hope that Melski is planning on doing this workout. Nothing warms my soul quite as much as watching her Bambi legs attempt to function. In fact, I entirely think that she should switch the running for assault bike calories, as this allows the famous condition to appear far sooner and far more aggressively. 

Please like this post and comment beneath, ASSAULT ON MEL. She has said, she won't do it unless she gets 10 comments...

CrossFit Cardiff WoD

5 Rounds For Time:
30 Air Squats
20 Box Jumps (24/20")
10 Chest To Bar Pull Ups
Run 200m

Please post times to the whiteboard...

WoD - Monday 27th November, 2017

The Partner League is over for now, sorry! What an amazing few weeks, with a kick ass day of fun and fitness to top it all off. Saturday went a little nuts; who knew that you could neck a can of punk IPA and not vomit while doing weighted GHD sit ups! I hope you’re hang overs haven’t been too aggressive today. 

The day was so successful because of you, the people attending! You are all f**king legends and...we f**king love you!!  

Back to another week of top end fitness. Beginning with a mid-distance sprint.

CrossFit Cardiff WoD

For time: 

20 - 18 - 16 - 14... - 4 - 2 

10 - 9 - 8 - 7...  - 2 - 1

DB Snatch (50/35lbs) 

Chest To Bar Pull - ups

Please post times to comments... 

WoD - Wednesday 27th September, 2017

Perfect! Everyone I saw go through hit the weight perfectly! An extremely uncomfortable workout but very worth it. 

Take a bow team. 

CrossFit Cardiff WoD 

For Time: 

42 Wall Balls (20/14lbs) 

21 Pull ups

30 Wall Balls (20/14lbs) 

15 Chest To Bar Pull ups

18 Wall Balls (20/14lbs) 

9 Bar Muscle ups

Please post times to comments... 

This position is the intended end goal of this workout... 

WoD - Friday 21st July 2017

Sooooooooorry about the late post. But, your wonderful coaching team were together and busy plotting a lot of cool stuff that will be coming your way, very soon! 

Thag atmosphere at the box tonight was fucking (sorry/not that sorry) amazing, the only downside is that as a result...your peachy butts will hurt tomorrow! 😉💪🏼 

Lets get gassy tomorrow!!

 CrossFit Cardiff WoD

5 Rounds, each for time:

10 Chest to bar pull ups

20 Hang power cleans@50/35kg

40 Double unders

Rest 3 mins between rounds.

Please post each round time to the whiteboard.... 

And I love every single one of them!