WoD - Wednesday 18th May, 2022

Now then, IF there are two German Shorthaired Pointers in the gym tomorrow night they will be highly trained savages. DO NOT touch them! One word from me and they will be set upon you at a great speed and agility. Their favourite target is a rep dodger! 😉

Affection towards dogs rewards the behaviour that is currently being displayed. Meaning that if they are calm then you will train a calm dog. If they are excited…
Affection immediately upon greeting commonly causes or embeds separation anxiety by teaching the dog that people represent excitement. The behaviour makes us feel great, eventually it creates a stressed and anxiety ridden, dependant dog.
When you greet, no eyes, no sound, no touch. Once the dog is in a position of calm, calm reward.

Knowledge bomb Wednesday.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of
5 Hang squat cleans (70/50kg)
10 Toes to bar
50 Double unders

WoD - Monday 8th March, 2021

I am sorry, but not really…stand by for a shit ton of puppy spam on this weeks blogs!

Watson joined the tribe on Saturday, and he is a handful! An extremely confident dog, into everything and not fussed about getting stuck in! A proper cheeky lad!

He will be headed your way very soon!

Until then, thrash yourself!

CrossFit Cardiff WoD
For time:
21 - 15 - 9
Dumbbell snatch
Burpees

Loading
Dumbbell: 50/35lbs (WHY NOT GIVE YOURSELF A RIGHT THRASHING AND MAKE THE SNATCH DOUBLE DB 😳)
Kettlebell: 24/16kg
Barbell: 20/15kg

Get those times up to socials team!

WoD - Wednesday 29th May, 2019

I’ve cracked it, after over four months of research, attempting a large variety of methods, I have finally discovered just how to completely mess up a 6 month old GSP puppy.

For those who require this service, there is a hefty fee. However the method is relatively simple. Deliver your pooch to CrossFit Cardiff and I shall return him/her in a semi comatose state a mere 24 hours later. The following kit list will be required to accompany each soon to be sleepy K9:
- One other 2 Year Old GSP
- 1250g of whole pigeon mixed with 50% tripe
- A vast Swansea based beach
- A non squeaky, green floating dog ball, preferably with a hole in the middle causing a whistling sound when thrown.
- 2 cans of BrewDog Mail order Martian
- 2 cans of BrewDog Elvis Juice
- 2 cans of BrewDog Speedway
- 2 cans of BrewDog Barrel aged Albino Squid Assassin
- 2 cans of BrewDog Punk IPA
- 2 cans of BrewDog Hazy Jane
- Subsistence for BBQ Ribs, cheesy garlic bread and IPA
- And finally, a GPS tracker and night vision googles.

You can expect your GSP returned to the same location dribbling, unable to fully function and absolutely covered in sand precisely 24 hours later.
A large fee will be required on drop off, PayPal is fine.

CrossFit Cardiff WoD

Back Squat
4 - 4 - 4 - 4 - 4 - 4

4s utterly suck! And you…are going to love them! Scores to the whiteboard please…

WoD - Friday 23rd November, 2018

Well I don’t know about you lot, but every single time I stand up, sit down, drop anything, pretty much fill in the gaps…a single, very real tear, rolls down my cheek! And all due to the fact that my legs are riddled with ginormous amount of muscle soreness.

Still, I guess it just proves the point. “The adaption will correlate directly with the stimulus.” Meaning that this week has given me a different stimulus, as the adaptation is very real!

At least tomorrow sees safety in numbers…

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible within 20 minutes of:
Run 200m
60 Double Unders
40 Handstand Push Ups
20 Deadlift (120/90kg)

In this workout, partners will alternate the run and DU’s each round, and split the remaining reps as they see fit. One athlete is working at a time. 

Please give each other a high five and a sweaty hug before writing your scores to the board…