WoD - Saturday 11th September, 2021

A rare Saturday post and sadly to say goodbye (or maybe ciao for now) to Al “Conner’s” Conroy!

The hyper organised, Saturday Shepard is leaving CrossFit Cardiff in order to support his better half through the soon to be savagery of new parenthood.
Now he wanted me to thank you all for preparing for his soon to be father role, by all being utter pain in the arses every Saturday morning for the last few years! 😉 As a direct result of your dedicated efforts, experimenting to see whether steam will actually come out of a person’s ears, you have him fully ready for his new venture…just imagine the row his little duck(I’m sure soon to be ‘s) will be in!

Conroy, it has been an utter please to have you under the CrossFit Cardiff umbrella. To guide you professionally and spend so much time in so many cool places personally, has been on hell of a ride!
The diligence you put into everything you do (I mean you watched the shit out of me paint the changing room walls) will mean nothing but complete success.
I sincerely hope to see you on the flip side my friend.
Love, Davs.

CrossFit Cardiff WoD
Triplet of triplet
For time, in teams of 3
5 Rounds each of:
20 Double unders
10 Air squats
10 Power cleans (40/30kg)

Run 400m together

5 Rounds each of:
20 Double unders
10 Press ups
10 Front squats (40/30kg)

Run 400m together

5 Rounds each of:
20 Double unders
10 Burpees
10 Push press (40/30kg)

*this workout will be conducted in a waterfall method. To be briefed on the day.

WoD - Friday 28th June, 2019

Come on summer! We’ve been working our nuts off this week to look beach ready! Show us the sunshine. More importantly than the beach, is Glastonbury. Apparently, 75% of the gym’s membership base is attending this years festival, and the coaching team don’t only appreciate the break, but sincerely hope that you all don’t get pissed on too much!

Be aware, in order to actually get any cider, you will need to get up exceptionally early in order to beat Conroy. He loves a good flagon…

CrossFit Cardiff WoD

In teams of 3 and For max reps in 20 minutes:
20 - 15 - 10 - 5 - As Many Reps as possible
1000m - 750m - 500m - 250
Hang Power Cleans
(Male Loading: 60, 70, 80, 90 and 100kg - Female loading: 40, 45, 50, 55 and 60kg)
Row

A cheeky pull and kind of a pull. Scores to the whiteboard please, and enjoy your weekend.

WoD - Monday 29th April, 2019

Please - everyone - take a minute out of your day, in fact screw it…take way longer than that to wish a man, myth, a legend; the designer of some of the complex CrossFit workouts the world has ever seen, the Notebook of Fitness’s brain child…your coach…Alex “Conners” Conroy a very, very Happy Birthday!

One of the best thing to ever happen to CrossFit Cardiff, a generous and selfless individual, someone who is ruthlessly loyal yet wonderfully welcoming, a man who utterly epitomises every single thing we do here (apart from the odd bicep curl or two), and is truly someone that makes all of our days better…Conners, do as many bicep curls as you wish today my friend…after the workout…as it is your Birthday and you deserve to be happy!

Penblwydd Hapus!!!

CrossFit Cardiff WoD
”Conners”
For Time:
30 Double Unders
21 Power Cleans (80/60kg)
29 Calorie Assault Bike
27 Double Unders
11 Double Dumbbell Thrusters (50/35lbs)
7 Burpee Bar Muscle Ups

Once through, an all out “sprint”. Get after it, wish the main man a very Happy Birthday and get those scores up on the board…

He’s just pissed it’s not a dumbbell

WoD - Tuesday 17th July, 2018

Who doesn't like starting the week with assault bike calorie sprints?? Really...they are bad ass! Especially when you have to pick up a heavy metal kettlebell and swing it over your head straight afterwards. All complaints on a postcard and directed to Conroy please! 
It's all done for a good yet slightly sadistic reason! 

As well as the Bike, Conroy loves DT, and any possible iteration of the workout. So, you can bet an eyebrow that something similar will come your way when he is at the helm...

oooo look...

CrossFit Cardiff WoD

3 Rounds For Time of:
100 Double Unders
21 Deadlift (60/40kg)
15 Hang Power Clean (60/40kg)
9 Shoulder To Overhead (60/40kg)

Get after it hard from the start, and please write your blazing times to the whiteboard...

Captured...the moment right before Conners arrives at a new DT style workout...

WoD - Tuesday 10th July, 2018

What a weekend! In order to do it justice I had to sit and wait, reflecting on the performances not just on the sand, but back in the caravan. 
Both teams battled hard, and to the very end, affording them the ability to hold their heads high with pride. 
A massive shout out initially to Kath Shafer, as you guys are likely to already know, Kath battled significant adversity during a swim and a paddle board event. Having only ever swam 25m in a pool, the thought of having to swim 600m, in open water and while already fatigued, could have been cause to alarm. Kath, like a stone faced, steely eyed dealer of death, blasted through as if there was nothing new! However, there is no way that she would've felt as safe if it hadn't have been for her team and our wonderful support crew. 
Multiple teams commented on how "well oiled" our machine was. From Sam Price's F1 like driving skills to Jimi (AKA The BBQ King), Ben, Woody, Rach, Mel and Mel, and Daisy for devoting and assisting in the mammoth task of keeping us well fed and watered. Beth's dedication to ensuring that the banging tunes pumped hard all weekend, kept morale sky high! Conroy, you'll all be surprised to hear had the organisational skills of a Colonel commanding a unit attack on a particularly witty enemy, in fact coupled with Ash and his forward thinking, ready for any and every eventuality, we were unbeatable. 
Without a shadow of a doubt however, there was one special person, the glue keeping us all together and the voice making reversing seamless!! 
Hannah though, the one that started everything, and made it happen, has been thanked by all, multiple times, and so she should! What a star, and what an event! 

GET YOURSELVES SIGNED UP NEXT YEAR!! You will not regret it! 

CrossFit Cardiff WoD

For time
21 - 15 - 9
Assault Bike Calories
Burpees
Box over Jumps (24/20")

Sprint through these reps, potentially vomit, and please write your times to the whiteboard...

Blue steel and beach ready!