WoD - Monday 9th October, 2023

We need your help, one of our own is in trouble and we need to descend on him with a huge ton of love, morale and support.
Enrique is currently in Llandough hospital having suffered a stroke. He is an absolute legend and has been a member of the gym for some time. Those of you on the members group, get round the lad, give him some love, go and visit. Show him what this amazing community can do!

Enrique brother, here’s to a very speedy recovery. I know from experience that CrossFit will be such a positive in your recovery. I have personally witnessed it and will help you in any way I can. You still need to teach me a kip up after all!
Huge love to you brother!

CrossFit Cardiff WoD
4 Rounds of, within 1 minute complete:
15/12 Calorie row
15/12 Calorie assault bike
Rest 5 minutes between rounds

WoD - Monday 12th July, 2021

Okay, so you are not really going to like tomorrow…just so that you are immediately and completely aware. I am honest and am actually just being cruel to be kind. I promise!

Some of you might actually enjoy it, but those of you (still being honest)…are very, very strange! We have done this before, for me it will be my third time and I am NOT doing it again!

It will however, require a little explanation, typed below…

CrossFit Cardiff WoD
For time:
Row 2,000m
While death by burpees is completed.

On the call of 3…2…1…Go, athletes will complete 1 burpee, get on the rower and row as far as possible in the remainder of that minute. As the clock rolls over to 1 minute, athletes will get out of the rower and complete 2 burpees before getting back on and rowing as far as possible in the remainder of that minute.

Continue to do so until you either complete 2,000m or are unable to complete the required repetitions of burpees within the allotted minute.

WoD - Wednesday 23rd June, 2021

Mid week! It’s all down hill from here on in, the full blown charge towards the weekend activated and soon to be executed.

Today’s workout is a mid range (ish) sprint (ish). It will be over before you know it and so go as hard as hell!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 10 minutes of:
5 Shoulder to overhead (50/35kg)
10 Deadlifts (50/35kg)
15 Box jumps (24/20”)

Accessory
GHD hip extensions
10 - 10 - 10 - 10

Get after it and whack those scores up please team…

WoD - Wednesday 19th May, 2021

I have been genuinely nervous about tomorrow’s workout for a while now. With a full understanding of just how much pain it cause, if all concern for personal safety is removed, there is literally no chance that anyone will be ready or wonderful for anything else for a long time following!

The only thing left to do is to make sure you PAY ATTENTION TO THE WHITEBOARD BRIEF...as it might cause some head scratching before the workout creates all the vomiting!

CrossFit Cardiff WoD
5 rounds for time of:
1 Minute max burpees
Following the minute, complete however many remaining reps required to total 30 in:
Thrusters (40/30kg)

Rest as needed between all movements and rounds, record total time.

WoD - Wednesday 12th May, 2021

Regardless of whether you are a coach or not, latest to class will not be tolerated…will it Nicole!? You can come out with as many excuses as humanly possible (apart from the “I stopped to get a coffee” one, because…fuck you! 😉), none will work.
Not even if you waffle on about the 4x4 BMW school runs jamming up the streets, you will still be ridiculed for the entire class, causing you to think that I will forgive and forget but noooooope…the ass bike is coming your way!

Instagram slo mo to prove said coach was a bad ass and totally led by example on the way!

CrossFit Cardiff WoD
A: Every minute, on the minute, for 12 minutes:
Minute 1: 4 Pull ups
Minute 2: 4 Ring dips
Minute 3: 10 - 15 GHD sit ups

B: For time: 
21 - 15 - 9
Wall balls (20/14lb)
Assault bike cals (this is not a joke, sorry)

Whatever it is, the way you tell your story online can make all the difference.

WoD - Wednesday 13th January, 2021

HUMP DAY!

The best way to get over it, why not smash yourself in the face with a cheeky arsed workout and then, chill the hell out with some awesome yoga. All of which you are able to do in the comfort of your own home!

However you are not going to appreciate one of those sections, and its not going to be hard to figure out which…

CrossFit Cardiff WoD
5 rounds for maximum reps, within 2:30:
Run 400m
Squat clean thrusters (40/30kg)*
Rest 2:30 between rounds

*alternate if using 1 DB/KB

Loading
Barbell: 40/30kg
Dumbbell: 50/35lbs
Kettlebell: 24/16kg

Good luck, and the same as yesterday, if it’s not on instagram and tagged…did it really happen?

WoD - Friday 8th January, 2021

Evening you lovely lot. I hope this Thursday evening/Friday morning finds you all well and firmly back into your lockdown routine.

There have been a good number of you all attending the zoom classes, so cool to see and very important for you to do so. Personally, I always dread a zoom call until I’m on it. It’s weird and not how humans evolved to communicate, but once you’re on it’s a good crack. Keep it up.

Just a small update as unfortunately we (business owners) have yet again been offered no communication from the Government. I have to look out for news updates and releases to get the same knowledge and warning for change as any other Joe pubic.
Meaning that I have no idea how long this is set to last for. I have heard multiple rumours, but we all know about rumours.

There are set to be reviews, and I will adjust any plans based upon such. Below are just some bullet points of ideas and information. Please feel free to comment or get in touch, any of you in wither the lads/lasses what app groups can simply request my number from there should you need to reach out (if you aren’t on either or, please again request to be added).

• Zoom classes will continue as well as a zoom social. Keep your eyes peeled for that. CrossFit Cardiff officially opened it’s doors 10 years ago on February 6th. Some Brewdog will be consumed on that day!

• Equipment can still be loaned out. Should you not have any then please please get in touch.

• A bi-weekly strength program (understanding current equipment restrictions) and gymnastics movement program will soon be released.

• I am developing a plan (based upon an estimated length for lockdown) for reducing membership fees.

Personally I would like to add a huge thank you to everyone who has continued to support local. I opened the doors to this what was very soon to be amazing gym nearly 10 years ago, not knowing if anyone would actually walk through the doors.
I was already working full time on a front line Emergency Ambulance as well as studying at Swansea Uni, f**k knows where I thought I would get the time to coach a class. How glad I am that I did.

Never did I think that I would be forced to close those doors, three times by the UK government, told that I couldn’t work.
At the time I was competitive, and at the time I was a high level CrossFit athlete. After only a short time coaching I understood how that although cool, wasn’t what made my heart sing. Developing a community which was wonderfully welcoming yet fiercely loyal meant so much more.
You all communicate that message daily, in what you might think to be simple tasks, gestures or good will, or with an importance laid on a mantra…as our moto has always been…Facta Non Verbal…Deeds Not Words.

CrossFit Cardiff WoD

5 rounds for time:
10 Power cleans
20 Back squats*

*goblet squats

Loading
Loading is dictated by the power cleans. You should load to a weight that you are able to perform all 5 rounds of with one break. Hold yourself accountable to this, as the stimulus of the workout will alter significantly should you load too heavily.

WoD - Monday 30th November, 2020

That’s it, well nearly! We are very nearly in the last month of this utterly shocking year! So close!

In other and more exciting news (to come anyway), I am half way through building something cool for you at the gym. Until you get the green light - which will be perfectly obvious - please do NOT hang off it, do NOT squat from it…basically, stay well away pretty please.
It will be cool and worth the weight I promise.

For now, simply marvel in the wonderfully and expertly recycled rig. Can you tell what it is yet?

CrossFit Cardiff WoD
3 rounds for time:
Run 400m
20 Back squats (60/40kg)
15 Bar over burpees

Go hard and fast, do not even think about breaking those back squats (they are from the floor so you really don’t want to) and pop those times up on the board before you go please…

WoD - Friday 6th November 2020

So then, as of Monday we are back but with even further changes…

Unfortunately, irrelevant of the fact that we are perfectly capable of social distancing far more athletes, we have been forced to limit our capacity per class even further to 15. I have tried everything I can but this, for now, is just the way it is. I really don’t want this to be the case, think it is ridiculous and extremely short sighted and narrow minded of the Welsh Assembly. Gym’s are different, have larger or smaller capacities but rules are rules…unless of course it is perceived to be an “open gym” style, then anything goes.

Now, as a result of the above stipulation I will be maintaining the specialty class at 20 people. The reasoning behind this will be explained to all who attend. And the reason for that (rather than me typing) is that this is a one-way form of communication and it can often be left up to the reader.
The above point is night and day simple, specialty is a different matter and as stated will therefore be explained.

Apart from that, nothing changes. Get back into the gym as often as you can. Please respect all of the relevant guidelines which we have all become accustomed to and just train as hard as you can every time…if 2020 has taught us anything it’s that training is a privilege that can easily be taken for granted.

I will continue to support you all, and hopefully continue to fight the good fight, attempting to unite with any other gym owners who are up for a scrap, to have gym’s listed as an essential service. Should we win, this won’t allow us to alter class sizes, host Christmas parties or tell COVID to fuck right off at the door, but become exempt from any further lockdowns which, I’m sure we all know are coming.

Apologies if this post isn’t the easiest to read, report me to the grammar police, but it should be perfectly easy to understand.

Anyway, lets end this lockdown (hopefully the last that we are effected by) as we started the first…

CrossFit Cardiff WoD
5 Rounds of:
20 Burpees
30 Air squats

So simple it is incredibly painful…trust me!

WoD - Tuesday 18th August, 2020

Nothing like a cheeky half month of rain inside of 20 minutes to soak you through to your pants on a dog walk hey! The good news is that it did not penetrate my skin and so I was just fine. After wringing out my socks on my safe return home I had no dramas! I know you’d all be worried otherwise.

No complaining about tomorrow’s workout, it would have been so much worse had I not asked Ash just what the f**k he was thinking! 😉😳

CrossFit Cardiff WoD
5 rounds for time:
10 Overhead squats (60/40kg)
20 Toes to bar

Get those times up on the whiteboard once you have the sensation back in your arms please…

WoD - Thursday 13th August, 2020

Told you that was going to be hot and sweaty hey (don’t complain, we’ll all be freezing again before you know it)! Now all you have to do between now and the weekend is to perform another 3 part destruction of a workout as well as lift some heavy load. What kind? You’ll just have to wait until tomorrow.

Fun times tomorrow. Give each piece a max effort…

CrossFit Cardiff WoD
Complete each section for time
A: “Diane”
21 - 15  - 9
Deadlift
Handstand push up
Rest 5mins
B: 75 Toes to bar
Rest 5 mins
C: Row 1,000m

Individual times up to the whiteboard please team…

WoD - Wednesday 12th August, 2020

Enjoy that little baptism of fire?! A wonderful welcome back to the gym right?! Well don’t you worry if you missed it, there is another coming very soon!

Not tomorrow’s WoD, that’s just plain “easy”! This workout is one that has been adjusted from a variant that I programmed back in 2014. The original attracted so many complaints that I had to do it to find out why. Now I will of course typically attempt to perform these workouts prior programming them for the gym…so long as I am not attempting to complete a shit ton of hero workouts with no where near enough time. Or if I am away…luckily the last time, 5 years ago almost to the day…I just happened to have a med ball with me and a dressing gown tie to keep the hotels bathroom door open. Which, is another story.

CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Double unders
Medicine ball cleans (20/14lbs)
Burpees

Please write those red hot times to the whiteboard…

WoD - Friday 7th August, 2020

Well I never thought I’d have to have the gym “fogged” but I guess those are the times we now live in.

The long wait is at an end, as from Monday we will be able to train indoors, the “rules” have yet to be announced from the Welsh Government, shock horror, and so we will be mere abiding to social distancing policies (nothing new there) and ensuring that there is a one-way system for entry and exit, no changing room facilities and requesting that you all bring your own water.

As with everything throughout this process we have tested the water first, with the goal of not having to remove any services, but rather add once we know it works. Therefore, for next week, the current timetable will remain and we will add further classes as required.

Please make sure that you book into all classes - as we can unfortunately not guarantee that walk ins will be able to be facilitated. Cheers legends and see you on Monday.

As always, you’re safety is our priority

CrossFit Cardiff WoD

For time:
Run 1 mile
20 Devil press (50/35lbs)
Run 800m
20 Devil press (50/35lbs)
Run 400m
20 Devil press (50/35lbs)
Run 200m
20 Devil press (50/35lbs)

Please write completed times to the whiteboard…

WoD - Wednesday 29th July, 2020

Hands sore from starting a couple of pull ups again? Don’t you worry, we’ve got you covered, loads of parcel tape behind reception!

The hands were likely the last of your worries, when you saw those ass bikes being rolled out. And what’s better after a cheeky calorie sprint…AIR SQUATS…bye by quads! Don’t worry, tomorrow’s workout will be easy!

CrossFit Cardiff WoD
Within 25mins, complete as many rounds and reps of:
Run 800m
40 Dumbbell front rack walking lunge (50/35lbs)
20 Hand release press ups

Times, get the suckers up on the board please…

WoD - Monday 27th July, 2020

Legends, thank you to so many of you who have returned your equipment to the box, and thank you so much for paying it all so much respect and looking after it!
I am looking forward to the remaining equipment being delivered soon.

With said equipment, we can start implementing barbell movements. Holy shit! Now for some of you, this will be the first time you have had the chance “feel the steel” in a few months and so, you may have lost some capacity here. Nothing to stress about, just something to be aware of. Consider scaling some prescribed loading to ensure that you are able to settle back into the routine safely.
Unless of course, your name is Christie Sull and took a PVC pipe only from the gym and have religiously smashed yourself with daily positional work! Certainly NOT used it to whack your housemate when she annoys you.

Enjoy a new week of hard graft team. Another week closer to moving back indoors.

On that note, we have had an official complaint regarding the volume of the music. Meaning that unfortunately I am going to be removing the speaker for at least the morning classes, and, have a reduced volume for the rest. At the end of the day, we are able to train outdoors and really want to maintain that (in this current climate) privilege, and so listening to the sounds made by your body mid workout is just fine for now.
Should times get really hard, I’ll have Liv Duffin sing to you throughout your sessions.

CrossFit Cardiff WoD
Within 16mins, complete as many rounds and reps of:
14/10 Calorie row
12 Hang dumbbell snatch (alternate: 50/35lbs)
10 Box jumps (30/24”)

Accessories - if the pull up bars are still there
4 x sets of 8 - 10
Strict pull ups (jumping or banded were required)

Please get the rounds and reps completed up on the whiteboard…

WoD - Wednesday 22nd July, 2020

Just in case assault bike calories and burpees wasn’t quite bad enough for you, guess what…you’ve got some rowing intervals! Isn’t it just amazing to be back! I know you just love it!
At least it’s not raining…or at least let’s hope it’s not. Otherwise those rows become running in the rain!

Good luck and prey to the weather gods!

CrossFit Cardiff WoD
5 rounds, each for time:
Row 500m
Rest 3 minutes between rounds*

*this rest period may alter slightly on account of cleaning between rows.

At home scaling
5 rounds each for time:
Run 400m
Rest 3 minutes between rounds

Warm up
Run 400m
Rest 2 minutes
Run 200m
Rest 1 minute
Run 100m

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Tuesday 21st July, 2020

This is the second time that I have written this post. My poor laptop (was nearly launched across the room) just can’t cope anymore. During lockdown it has had an utter battering, working way harder than I ever have! Every day asked to edit some video or other, and perform ridiculous tasks rather than just download lots of “educational” videos (i promise they are)!
Now the first time around, this was way funnier, but…you will just have to trust me.

Anyway, it’s so f**king cool that we are able to train outside again now! And even better as 3 MASSIVE (I hope, they are still in the boxes) gazeboes have rocked up. Meaning that you guys will be able to throwdown in the pissing rain, safe in the knowledge that your assault bike seat will be dry when you get back for round 2!

CrossFit Cardiff WoD

5 rounds of:
Every 4 minutes
15/10 Calorie assault bike*
15 Burpees

Loading
Bodyweight

At home scaling
*substitute the calorie bike for a 100m sprint

At home warm up
Run 400m
5 Walk outs
5 Press ups
5 Burpees
Run 200m
15 Burpees
Sprint 100m

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Tuesday 28th June, 2020

Once again, CrossFit has a heartbeat!

Welcome back Nicole!

CrossFit Cardiff HomeFit WoD

5 Rounds for time:
12 Hang power clean and jerk
9 Thrusters
6 Power snatch
Barbell 50/35kg
Courtesy of CrossFit.com

Loading
Barbell 50/35kg or lighter
1 or 2 Dumbbells 50/35lbs or lighter (perform 12 alternate DB snatch if using one)
1 Rucksack 20/15kg or lighter

Warm up
3 Rounds not for time of:
50 Single unders (pencil jumps)
20 Air squats
10 Burpees

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Monday 22nd June 2020

Welcome to another week, a week set for some glorious weather! Get yourself outside and rid your body of any stupid tan lines…like my sock tan.

Remember team, zoom classes are daily:
Weekdays: 08:00 and 18:00 - WoD
Saturday: 10:30
Sunday: 10:00 - CrossFit Kids

Join us on zoom, to get your devil’s press on the go. All classes have the same code (same as Saturday).

CrossFit Cardiff WoD

For time:
100 Devil press (1x50/35lb)*

*every minute on the minute (starting on 0) perform 20 double unders

Loading
1 Dumbbell (50/35lbs) or lighter
1 Kettlebell (24/16kg) or lighter
1 Rucksack (20/15kg)…guess what

Warm up
3 Rounds not for time:
60 Single unders
20 Air squats
10 Burpees

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Friday 19th June, 2020

I have previously mentioned this, and a few times, but can you ever praise your community enough? I don’t think so…

You guys are amazing. You have stuck by me and the gym entirely, for months without being able to utilise an amazing facility nor fully experience the level of coaching available to us.

Most establishments have just had COVID to worry about, but in recent weeks, we have had a huge amount more. Rather than drag us apart, it made us closer. So much so, that I am still making my way through my inbox, jam packed with supportive messages and acts of selfless generosity. So thank you.

Another thank you is to all of you that have stuck by me and stuck by the gym. Maintaining your memberships has frankly saved the place, and I owe you all a huge amount. The team at CrossFit Cardiff has been working hard to develop ways to offer content and keep everyone as happy as possible.
We have:
- Hosted daily zoom classes (Mon - Sat)
- Continued with daily programming, all filmed and posted affording you the best methods of maintaining your training
- Initiated a free online CrossFit Kids program
- Provided nutritional instruction videos
- Have began our second movement development program
- Ran a Isolation Open Competition
- Had members and coaches of the gym delivering cooked food to those at need in the community (very cool)
- Provided a huge amount of support and copious memes through both Lads (lads, lads) and Ladies what’s app groups
- Gathered huge numbers of folk for a weekly quiz
- Consistently held a bi-weekly social and led a bank holiday booze up (easily the most i’ve laughed since in lockdown - be on the look out for another)
- And finally given away almost all of the gyms equipment for you to use in your daily workouts.

We will continue with this throughout lockdown and prepare to re-open, as soon as we are instructed that we can do so, with a pre-planned and already tried method with some small adjustments made as per prior to Johnson’s isolation announcement.

And finally, when this is all said and done, we will be organising one hell of a post lockdown/isolation, in person social and setting one almighty bomb off under our zoom account bridge!

Here is to the bright future. Another day in lockdown is another day closer to freedom.

CrossFit Cardiff HomeFit WoD

For time:
120 Double Unders
60 Kettlebell swings (24/16kg)
30 Kettlebell facing burpees
60 Kettlebell swings (24/16kg)
120 Double Unders

Loading
1 Kettlebell (24/16kg)
1 Dumbbell
1 Rucksack

Warm up
Run 400m
Then, 2 rounds not for time:
50 Single unders
5 Burpees
10 In place jumps for height
Then, run 400m

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here