WoD - Friday 25th October, 2019

Nutrition is the foundation of health. Nutrition is the foundation of athletic performance.

Irrelevant of your goal within CrossFit, life, what you put in your mouth will lead to either a positive or negative effect. Despite what someone may look like physically, health may well still be a significant issue. Metabolic derangement can exist regardless of training volume or frequency, skinny but sick! Athletic but sick! Sick and still sick!

Recently I have been lucky enough to meet some very influential people within the nutritional world, those who’s knowledge on the subject is unparalleled and so I will be turning to those experts and asking for help. In various methods, which will all be revealed soon. Keep your eyes posted.

Until then, I will repost these amazing short videos produced by CrossFit HQ. Get them made and share pictures/videos of the results.

CrossFit Cardiff WoD

B: Within a 10 minute window: 
Establish a 1RM Hang power clean 

Rest 5 mins

B: 11.1 With a Twist

Within 10 minutes, complete as many rounds and reps as possible of:
30 Double unders
15 Hang power clean (40/30kg)

Again, if you are able to use a pen, please write your scores up to the whiteboard…

WoD - Wednesday 9th October, 2019

Guess what, a Tabata snatch hurts like living hell! Anyone else secure their fate during the first round? Ouch!

I’ve got nothing else for you, life currently hurts way too much! Luckily it’s hump day tomorrow, get over that and you are on your way to goodness.
Please remember that the box is closed this weekend for the L1. And so, utterly destroy yourselves on 20.1 this Friday night, and earn a couple of days off.

Guesses to 20.1 on a post card please!

CrossFit Cardiff WoD

For time:
75 Double Unders
21 - 15 - 9
Hang power clean (60/40kg)
Toes To Bar
75 Double Unders

Genuinely, if you can still hold a pen, please write your times to the whiteboard…

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 - Wednesday 17th April, 2019

The word on the streets is that you guys are all seriously missing the assault bikes, and everyday, spend a significant amount of time wishing…preying that the coaching team of CrossFit Cardiff would just include them into the workout every single day!

Well, your wait is nearly at an end. Because tomorrow, we will answer those calls, those pleas…we will don the ass bike for another time, and show the f**ker who is boss!

CrossFit Cardiff WoD

5 Rounds of:
Within 2 minutes:
25/17 Calorie Assault Bike
In remaining time:
As many rounds and reps as possible of:
5 Hang Power Clean (60/40kg)
20 Air Squats
Rest 4 mins between rounds, continue with the AMRAP where you left off.

Stand up, thank the coach for such a wonderful workout and please write one total number of rounds and reps to the whiteboard…

WoD - Friday 18th January, 2019

The last day of the week, come in and thoroughly smash yourselves prior to heading out for the weekend to see if you can get so drunk that you make your eyes bleed and as a result of your antics, decide to take refuge and hide in your own right shoe after attempting to deadlift your drinking partners car. Great night!

Don’t forget, there is a workout at Roath park, on Saturday at 10:00am. And, yoga at 5:30pm on Sunday night. Apparently Liv is gonna go easy on you, not something which I agreed to!

Anyway…

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 6 minutes of:
2 Hang Power Clean (90/60kg)
4 Toes To Rings 
6 Burpee Box Jump @ 24/20

Rest 3mins

Repeat the AMRAP, but as 8 minutes.

Once you have replaced the skin from your thumbs, please write two separate scores up on the whiteboard…

WoD - Friday 21st July 2017

Sooooooooorry about the late post. But, your wonderful coaching team were together and busy plotting a lot of cool stuff that will be coming your way, very soon! 

Thag atmosphere at the box tonight was fucking (sorry/not that sorry) amazing, the only downside is that as a result...your peachy butts will hurt tomorrow! 😉💪🏼 

Lets get gassy tomorrow!!

 CrossFit Cardiff WoD

5 Rounds, each for time:

10 Chest to bar pull ups

20 Hang power cleans@50/35kg

40 Double unders

Rest 3 mins between rounds.

Please post each round time to the whiteboard.... 

And I love every single one of them!   

WoD - Thursday 8th September 2016

It is a special WoD today gang, we push ourselves to 'Mikey B' levels of hurt in order to celebrate Hannah getting old as f**k!!  

High five her, deliver mahussive chest bumps, all in aid of one more year of increased wisdom! Lessons learnt...don't cut your hair really short and NEVER, on any circumstance accept a Sink The Bismarck from a grinning Davs.  

Penblwydd Hapus you legend! I hope you have a wicked day and enjoy the inevitable pain!  

 CrossFit Cardiff WoD

'Hannah' 

For time: 

100 Double Unders

80 STOH (35/25kg) 

60 Box Jumps (20") 

40 Hang Power Cleans (35/25kg) 

20 HSPUs

Complete the rep scheme of 5 - 4 - 3 - 2 - 1 of rope climbs between each movement. 

There were too many awesome pictures to choice from, mainly with a massive smile!  

WoD - Tuesday 26th July 2016

Well "if" you got through the workout "Brigsy" without dying then congratulations, he are a fully certified bad ass and may be currently suffering from uncontrollable twitching or cramping! 

I seem to remember it passing after 17 hours. 

 CrossFit Cardiff WoD

For maximum load:

2 Power Cleans

1 Hang Power Clean

Resting is cool, breaking the set is not.  

please post loads to comments...

WoD - Tuesday 15th December 2015

Who wants an 11am class on Xmas Eve?? Speak up team. 

What is not happening is an 8pm class as I did one year. Couldn't get out of the gym even on Christmas Eve. 

So today's workout was purposefully placed in order to ensure that you weren't required to perform anything too crazy on hang over day number 2. Tomorrow though...not so much. Enjoy...

CrossFit Cardiff WoD

For Time:

100 Cal Row
100 Double Unders
75 STOH (40/30kg)
75 Air Squats
50 Hang Power Cleans (50/35kg)
50 GHD Sit Ups
25 Deadlifts (80/60kg)
25 HSPUs

*there will be a 25min time cap on this workout. 

Please post times to comments...