WoD - Thursday 29th August, 2019

We are nearly there. “Test” week is nearly over. But, not yet.

We are not doppelgangers, we are the real thing! We do one thing and do it hard. However, the real world often tests strength under fatigue and duress. The world is not perfect, far from it, strength/met con would be awesome. Lifting those heavy arsed loads at low heart rates and fresh. Unfortunately, every time I’ve had a fight it’s been with pre-fatigue. Lets see how much of an effect it actually has.

CrossFit Cardiff WoD

Four
Set the heaviest weight possible for each lift:
Within 2 Minutes
25/20 Calorie Assault Bike
1 RM Snatch
Rest 6mins before
Within 2 Minutes
25/20 Calorie Assault Bike
1 RM Clean

Post loads, in red for any new personal bests, to the whiteboard…

WoD - Tuesday 12th February, 2019

This will be my ninth CrossFit Games Open - that is nuts. Plus, it means that by the time this on his over I will have performed 45 disgusting workouts! And that means that you lot can do just five, so…sign up and get stuck in!

Honestly, you will love it! Trust me as you would were I to tell you that the assault bike workout that you are about to do is going to hurt! Because it will, and you will have some serious fun in the open. Masses of banter and a surefire reason to get out of bed that day. DO IT! You know you want to!

Can you spot the sequence for this week yet?

CrossFit Cardiff WoD

18.2
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 reps for time of:
Dumbbell Squats
Bar Facing Burpees

18.2a

1 Rep Max Clean

Check back for last years times and loads, and get those PB scores up in red!! Black if you’re me and likely went slower and lifted less! 😉🤦🏻‍♂️

WoD - Wednesday 3rd October, 2018

TEAM, SOMEONE FROM THE 7PM CLASS HAS WANDERED OFF WITH LOU LOU’S CAR AND HOUSE KEYS…THIS MAKES HER LIFE A LITTLE TRICKY! CAN YOU ALL PLEASE CHECK YOUR POCKETS FOR THEM. LOOK ON THE FACEBOOK MEMBERS PAGE FOR DETAILS OF WHAT TO DO ONCE THEY HAVE BEEN DISCOVERED.
OTHERWISE, MESSAGE DAVS AT DAFYDD@CROSSFITCARDIFF.COM ASAP.

Following a mammoth coin count last night, I can officially confirm that we have topped the £4000 raised mark. Not too shabby I think you will all agree. And, with donations still coming in, as well as the addition of t-shirt sales, I am hoping that we finish closer to £5000 than 4000. Keep everything crossed.

Well we are firmly back into it. I think even the coaching staff are going to dabble with some training tomorrow. Let’s hope they survive. The charge to the Halloween throw down has begun, and soon after that you will find the Xmas party! Details are soon to follow, but…you are not going to want to miss it!

CrossFit Cardiff WoD

A Within 10m establish a 1 Rep Max Clean

B Hang Squat Clean
2 - 2 - 2*

Use 80% of the load achieved in part A

Please record loads for each section to the whiteboard…

WoD - Monday 5th March, 2018

Crazy weekend hey team?! Due to the snow fall making it a little challenging to get about, I decided that rather than have just the crazy cats who were willing to pee into the wind, tempt extreme hypothermia and brave the epic conditions to do 18.2 in a less supported environment, we wait and program it as Monday's WoD. 
This hopefully also prevents any said crazy's from doing it three times! ;-) 
It was a much better idea to drink "wife beater" and cwtch a pug...

That is one worried looking pug

Therefore, tomorrow we shall be using all classes to perform 18.2. Meaning that classes will be set up with a general warm up and teach, heats rolling throughout the classes. Some may overrun, but please arrive as per normal. We shall have a warm up area and get those who require judging judged. Happy snowy days! 

CrossFit Cardiff WoD

'18.2'
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

'18.2A'
1 Rep Max Clean

Time cap: 12 minutes to complete '18.2' and '18.2A'

Please write snow melting times to comments and remember to upload your scores by 10pm on Monday to ensure that they have time to be validated prior to the cut off....

Meanwhile, in India. 

WoD - Wednesday 18th October, 2017

Ok so my legs have been firmly locked into the hurt locker and are NOT coming out for a long assed time. 

CrossFit Cardiff WoD

Take the hour to set a 1RM Clean

Please post loads to the whiteboard....

Even after having done CrossFit for 10 years, you can still mess yourself up entirely from two days of training. The good news is, that you do get better. As you can see...