WoD - Friday 3rd March, 2023

I have likely seconds before my laptop battery dies and I lose everything I have written for the past 5 days worth of blogs. The issue is that I am being weighed down by two very sleepy German shorthaired pointers and moving them would me a significant downgraded comfort, so… I am risking it for a biscuit!

If you are reading this post then it worked and my laptop was not thrown out of the window in frustration

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 25 minutes of:
Run 400m
15 Power cleans
Run 400m
15 Shoulder to overhead
(60/40kg)

Designed to give you Rhabdo, again, and right in time for 23.3!

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 15th May, 2021

Welcome to a new and pretty typically British summery week. In order to make up for the shocking weather (although Micheal Fish was typically full of shit), I have programmed you some absolute stinkers.

We start off with a superset heavy day! Just like good old times, giving yourself a grand old pasting with two heavy arsed barbells! Easy!

Ps. I would advise anyone who is considering owning two GSPs to strongly reconsider. It’s a fun-filled life of shit and vomit!

CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12

Deadlift
4 - 4 - 4 - 4

These are straight sets throughout. The lunges should be able to be completed with continuous steps forward, load is dictated by technique. The deadlifts should be touch and go with a very subtle contact to the floor.
Athletes should move to the deadlift barbell and begin their set with as minimum delay as possible. Rest as dictated following the deadlift.