WoD - Tuesday 8th January, 2019

Thos of you who showed up to the Met Con class may well have regretted it…the green complexion spread across Gaz’s face certainly made it seem so! The question remains…did he get up the hill?

The new timetable is in full effect and the Xmas break is well behind us. Plenty of folk in class, and you all seem to just love mobility! Get those squats looking like the Chinese National weightlifting team and you will see a ginormous benefit!

CrossFit Cardiff WoD

10 Rounds for time of:
30 Double Unders
8 Hang Power Cleans (60/40kg)

If you have any thumbs left, pick up and marker and write your times to the board…

WoD - Friday 24th August, 2018

Well, he certainly did not disappoint. However, unfortunately for me, I did not realise the extent of Nick's commitment to his demise. In his usual nonchalant manner, Nick set about his 21 rep calorie row, seemingly unconcerned with the clock timer...only choosing to complete said first round outside of the 2 minute mark. 
Rather than complete the second section of the workout, Nick was perfectly satisfied with part A and the response received. A gentle recovery row and some relaxed burpees was all that stood in his and the after pictures way. Great shout Nick! 

CrossFit Cardiff Partner WoD

For Time:
200m Sprint*
50 Deadlifts (70/50)
200m Sprint
40 Hang Power Clean (70/50kg)
200m Sprint
30 Shoulder To Overhead (70/50kg)
200m Sprint

*Each sprint will be performed by one athlete, while the other holds the barbell at the top of the deadlift. 

Please record your times to the whiteboard for the super exciting Sunday afternoon IG post...

Whoever can spot the difference wins a high five! 

WoD - Tuesday 17th July, 2018

Who doesn't like starting the week with assault bike calorie sprints?? Really...they are bad ass! Especially when you have to pick up a heavy metal kettlebell and swing it over your head straight afterwards. All complaints on a postcard and directed to Conroy please! 
It's all done for a good yet slightly sadistic reason! 

As well as the Bike, Conroy loves DT, and any possible iteration of the workout. So, you can bet an eyebrow that something similar will come your way when he is at the helm...

oooo look...

CrossFit Cardiff WoD

3 Rounds For Time of:
100 Double Unders
21 Deadlift (60/40kg)
15 Hang Power Clean (60/40kg)
9 Shoulder To Overhead (60/40kg)

Get after it hard from the start, and please write your blazing times to the whiteboard...

Captured...the moment right before Conners arrives at a new DT style workout...

WoD - Tuesday 22nd May, 2018

We may well have created a butterfly effect at the box tonight, all those glutes twitching like that...

If there was only one movement that you guys could do for whole body strength, that would be seriously high on the list. Abs, shoulders, legs and a huge amount of focus required. Luckily for you lovely lot, I love them, and so will program more and more. 

The start of buddy week saw a few new faces to the box, make sure you old sweats grab them, and give them a sweaty, chalky and hairy squeeze when you see that you are about to run over a rabbit. 

CrossFit Cardiff WoD

‘Reverse Wall Balling DT’
5 Rounds for time:
6 STOH (70/50kg)
9 Hang Power Cleans (70/50kg)
12 Deadlifts (70/50kg)
15 Wall Balls (20/14lbs)

Backwards and bizarre, but still painful! The aim is to get the wall balls unbroken every round. Please put your times up to the whiteboard...

Monday - 20th June 2016

Your fitness increased so much due to last week's thrashing, that this week will be a breeze! You worked hard, reap the benefits. 

So Laura Proddow is a bit of a dude, we all know this! Juuuuuuust incase you needed any other proof, she is selflessly running the Welsh 3 peaks in order to raise money and awareness for PAPYRUS (a national UK charity dedicated to the prevention of young suicide). 

Really not an easy task, but one that can be made more so via the huge support that I know you lot are able and willing to give her.

If you could, take just a few minutes to read her full story, make yourself coffee for a week and donate the money you would otherwise spend. If you want to remove the hassle even further, leave that pesky change that is weighing down your jeans (make sure you squat more and that won't happen anyway) at reception and I will donate it myself.

The gym will match whatever is accumulated.

You can read the full story here

CrossFit Cardiff Partner WoD

As a pair complete for time:

50 - 40 - 30 - 20 - 10 

Hang Power Cleans
Front Squats
STOH

Loads will increase as the reps decrease, in the following increments:

Guys: 40, 50, 60, 70, 80
Gals: 30, 35, 40, 45, 50

Please post times to comments...