WoD - Thursday 28th November, 2019

Who needs 7 minute abs when you have Tabata hollow rocks? Done in 4 and can’t breath, sneeze or comfortably poo for the next few hours! 

Roll out of bed in the morning, three times a week and do it. I’ll be able to open my beer on your slabs come the Xmas party!

And my abs had only just stopped hurting from last Tuesday’s workout. 

I bet you all forgot about your abs when you were 27 wall balls in right? I’m sure someone has put that target up higher over night! Scumbags!

CrossFit Cardiff WoD

For time:
Run 800m
21 - 15 - 9
Toes to rings
Hang power snatch (35/25kg)
Run 800m

A very tasty sandwich, get your times up to the board…man this week is FLOWN by! One more closer to the party of the century!

WoD - Wednesday 13th March, 2019

So then legends, only two more open workouts available to be thoroughly punished by! What the hell are we going to do once it’s all said and done?! I’m sure we can think of something that will match the pain of Castro’s latest, no stress!

I’m also very proud of you lot to date, getting your scores in no dramas and not causing me to chase you all up. Only twice more and you will have rocked The Open, the first one of this year that is!

The latest event, for 19.3 is up and ready to click “attending” to, with the finale planned. One which I myself will be OFF for and so will be firmly clicking the fun button…F**K YEEEEEEAH!!

Anyway, I digress through ramble…

CrossFit Cardiff WoD

Hang power snatch
3 - 3 - 3 - 3 - 3

Build to a heavy load throughout the warm up and increase slightly with each set…

WoD - Monday 12th November, 2018

They went with songs to the battle, they were young.
Straight of limb, true of eye, steady and aglow.
They were staunch to the end against odds uncounted,
They fell with their faces to the foe.

They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.

CrossFit Cardiff WoD

‘Remembrance’
Within 18 minutes, complete as many rounds and reps as possible of:
11 Hang Power Snatch (35/25kg)
11 Burpees
11 Thrusters (35kg/25kg)
11 Pull-ups

On the 11th Minute, rest in silence for 1 minute before continuing where you left off.

Please respect those who have paid the ultimate sacrifice….

WoD - Monday 29th October, 2018

Well then, you lot are awesome hey?! Not that I am surprised, but it looks as if you had a kick ass day yesterday! I was watching the IG stories when I could, and catching up on them afterwards when I couldn’t. Amazing to see the amount of amazing performances, especially considering that you were all dressed in attire which definitely does not make it easy to snatch. It’s a good job Conroy had something on underneath his pumpkin dress!
A particular favourite (surprise, surprise), was Aris and his team’s demise following an assault bike calorie sprint or 150. Still, in true Greek style, once some beer had been consumed he was back to his normal folk dancing self! Legit and he may well now be dubbed…”Snake Hips!”

I just have one question…what the hell does The Mask have to do with Halloween?

Welcome to another week, what better way to begin than with a cheeky number from CrossFit.com…

CrossFit Cardiff WoD

Tabata Push Jerk
Rest 3 minutes
Tabata Chest To Bar Pull Up
Rest 3 minutes
Tabata Press Up
Rest 3 minutes
Tabata Hang Power Snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Bars loaded at 40/30kg

Please write total reps per movement to the whiteboard…

WoD - Tuesday 29th May, 2018

Amazing effort yesterday team, as well as the dedication and attendance on Saturday! You lot are truly wonderful humans! How the hell could anyone attending not want to join your ranks? I certainly would!

I have some house keeping for you guys. Both Ash and I are traveling to Madrid in order to volunteer at the Meridian regional, another opportunity to make him do more calories on the ass bike; more than likely less however, as he has quickly reached the dizzy heights of "Lead Judge!" 
Some gym timings are therefore altered. This is your reference:

Wednesday - 09:30am CLASS CANCELLED
Thursday - 08:00 - 11:00 OPEN GYM  

Everything else is as per normal. I apologise for any inconvenience. Big love, Davs. 

CrossFit Cardiff WoD

Within 30mins, each a 1 rep max of: 
Hang Power Snatch

A purely heavy day, turn up the music, have a blast and lift some big tin!! Slap each other on the ash when you PB and right before you write your new loads, big and bold and in red pen on the whiteboard...

WoD - Wednesday 14th February, 2018

Well I hope this post finds you as strong as a bear and full to the brim of delicious pancakes! 

Now, a small admin point. Please, please, please, all you ladies who plan on bringing Valentines Day cards for Ash, can you deposit them in a neat and presentable pile?! He is away sunning his tanable skin while majestically swooping down some fresh, off piste snow and will work his way through the mountain of love letter on his return. 
Unfortunately though, and I am sorry to say this, he only has eyes for one...lucky...person... 

...Suller! Sorry Conroy!! 

CrossFit Cardiff WoD

For time:
21 - 15 - 9
Hang Power Snatch (40/30kg)
Burpees

Please scribe your times and messages of Ash love to the whiteboard...

WoD - Wednesday 13th December, 2017

As per design and direct instruction from me, the fearless leader of this amazing coaching team that punish you all with devastating fitness...they will all be so drunk this coming Saturday (in 3 sleeps), that upon realisation of knowing that they have ingested enough beer to make their eyeballs bleed, they will mercifully attempt to climb into their own right hand shoes. 

As I will be the instigator of such behaviour, please, please forgive them for their sins, and me,  and be respectful of the fact that I have allowed them one day off, this Sunday, to recover. The gym will be closed on Sunday. If however, you are too much of an athlete to drink on Saturday night, I still love you, and have below provided a workout that can be performed in the comfort of your own living room. 

Optional CrossFit Cardiff NON Hangover WoD

5 Rounds For time:
15 Burpees
30 Air Squats
If you can get this done in less than 7 minutes...it really, really hurts! 

Anyway. 3 more sleeps and an ass kicker to get you through "hump day"

CrossFit Cardiff WoD

Within 15mins, complete as many rounds and reps as possible of:
10 Hang Power Snatch (35/25kg)
10 Bar Facing Burpees
30 Double Unders

Please snap yourselves off the floor and write your wonderful scores to the whiteboard....

WoD - Friday 10th November, 2017

For The Fallen

They went with songs to the battle, they were young.
Straight of limb, true of eye, steady and aglow.
They were staunch to the end against odds uncounted,
They fell with their faces to the foe.

They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.
 

Today we celebrate Remembrance Day. But this time it isn't about the workout, it is about something far bigger. It is about celebrating and honouring those who paid the ultimate sacrifice for our country. It is about remembering that this spirit of courage, bravery and sacrifice continues to the present day, with those men and women of HM Armed Forces deployed around the globe, far from their loved ones, fighting for what they believe to be right. 

"When you go Home, tell them of us and say, 
For your Tomorrow, we gave our Today"

John Maxwell Edmunds
1916

CrossFit Cardiff WoD

'Remembrance'

Within 18 minutes, complete an AMRAP of:
11 Hang Power Snatch (35/25kg)
11 Burpees
11 Thrusters (35kg/25kg)
11 Pull-ups

On the 11th Minute, rest in silence for 1 minute before continuing where you left off.

Please post rounds and reps to comments...