WoD - Monday 13th May, 2019

If Carlsberg did weekends…

Look out for this time next year team, around this weekend…we will be sending teams on mass to the Commando Beach Assault Throwdown, in Exmouth, Devon. A CrossFit event organised by members of the Physical Training Branch of the Royal Marines, with all proceeds going to charities charged to support those suffering with mental health conditions as a result of their service.

A mixed team of four, CrossFit Cardiff represented hard until an unfortunate incident and an even more unfortunate workout. The incident: A male athlete who will remain unnamed (not me), dropped from a pull - up bar when told explicitly not to do so, causing us to have to perform a penalty beach run! Now, there were 31 teams of 4 competing, so 124 athletes, and this muppet was the only one to drop. 👍🏼
The Workout: An event, the final event that we did (disappointing me greatly, for one specific reason), saw that we had to run 100m with a 100kg log, and then perform a bunch of varying partner carries (fireman, baby, forward drag, backward drag - look out for those soon), followed by one final 100m log carry.
The first log carry however, was really all that was required. Specifically for one female athlete who, will remain unnamed (not Daisy), due to that familiar and unwelcome feeling of the glycolytic pathways byproduct…lactic acid. Once you have sprinted in the sand, while carrying a 100kg log, it turns out that your legs don’t want to do much else. No matter how many times your judge lays you on your back and wiggles them about; you stand up against a cliff and perform a straight legged dance, or you dip your feet (only) in the sea. Bizarre how those normally effective cures didn’t work.
Now unfortunately for my inner sadist, the penalty run caused us to finish outside the top 10 and therefore not be eligible to compete in the final. Which, involved an 800m run, on the beach…carrying a 100kg log!

It’s as if they had planned their sabotage right from the beginning.

CrossFit Cardiff WoD

5 Rounds for time:
20 Hang DB Clean and Jerks* (50/35lbs)
20 Burpees
40 Air Squats 

*10 continues reps on one arm prior to switching. Start with whichever arm floats your boat.

Go hard and fast, nothing but suicide pace with zero transition time, and chuck so sub 9min times up please…

We took sooooooo many pictures!

WoD - Thursday 22nd November, 2018

Apologies for the tardiness team, I have had a very busy day! And, due to a lack of planning, not only is the blog late, but I have nothing in the house to eat. Still, it takes no time to knock up a quick, easy and tasty stir-fry. Happy days!

Anyway, some cracking efforts today on the lunges, souls were misplaced and glutes tested. They may well be sore tomorrow! Regardless, you guys will be in for a busy class, attacking the legit interval workout in front of the Wales online crew…get your very best nanos out and wear trousers as tight as Alfie’s leggings!

CrossFit Cardiff WoD

3 Rounds of, within 3mins complete:
20/15 Calorie Assault Bike 
15 Burpees
Max reps of Alternating Dumbbell Hang Clean & Jerk (50/35lbs)

Rest for 6mins between rounds. 

PLACE the dumbbells back on the floor before writing your scores on the board please…

WoD - Thursday 5th April, 2018

Now you may have thought that we had the dates messed up and that thinking it was April Fools day had programmed an absolute quad melter on the bikes...nope, it was very real. As your quads will now confirm, should you attempt, from an absolute standstill, to sprint up a flight of stairs while carrying a "heavy shop!"

Al Conroy says that he is very sorry but has not learnt his lesson and is planning further torture while you all still keep coming back for it. Unlucky bozo's!

CrossFit Cardiff WoD

Six Rounds for time of:
12 burpee over the Dumbbell
10 Dumbbell Hang Clean and jerk (50/35lbs)
30 Double Unders

Please post your times alongside any abuse directed entirely towards Conner's, on the whiteboard...