WoD - Monday 15th January, 2018

Firstly, I would like you to take a long hard look down at your own legs and say..."well done lads, you made it! You beat her, Hannah, that evil woman who tried to kill you...you survived!" 

Secondly, get your butts into class and blow off those weekend hang overs, as not everyone is doing dry January! ;-) We have complete our first Foundationals class of 2018, F**K YEAH! Please, please, welcome them into the gym with a sweaty, and chalky hug...just like you were. 
Grab one, show them where everything is, partner up with them and throw down. I can't wait to see it. 

CrossFit Cardiff Partner WoD

10 Rounds For Time of:
10 cal row
8 KB swings (32/24kg)
1 Rope climb

These rounds performed are in a "you go, I go style"

You legends below, and you long standing legends, please write your first ever times to the whiteboard...welcome to the party. 

Hugh was asked if he could take a picture and then handed an iPhone...the focus option is lesson No 2. ;-) 

WoD - Tuesday 24th October, 2017

So even though the overwhelming majority of you will have avoided sneezing, walking, farting or even standing today, I sincerely hope that you have avoided intensive care and Rhabdo. It was a challenging workout, to say the least, but with good scaling the stimulus can still be maintained. 
Unreal effort and great classes across the board. 

Tomorrow we have two benchmarks for you. Rarely done within the same hour and especially this way around. Something that I will write a post about, explaining exactly why. 

CrossFit Cardiff WoD

Within a 30min window, compete both parts A and B:

A: "Helen"
3 Rounds for time:
Run 400m
21 KB Swings (24/16kg)
12 Pull ups

B; 1 RM Snatch. 

Rest for as long as required between parts A and B. Please post times and loads to the whiteboard....

Accessory Program

Session
Goblet squat with kettlebell (ideally 8kg or less weight than you used in the second week)
2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)

Single leg touchdown progressions - 4 sets x 5 reps on 3x20kg plates stacked
2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)
2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)

WoD - Friday 20th October, 2017

Congratulations and thank **** it's Friday! You have survived and are firmly located within the winners circle of fitness! Heroes! 

Lets hope the weather clears up for tomorrow's WoD, although CrossFitters actually repel rain, (apart from Ash, he melts due to being ginger ;-)) on account of being such bad asses of course!

CrossFit Cardiff WoD

For time:
Run 600m
30 KB Swings (24/20kg)
30 Burpees
Run 400m
20 KB Swings (24/20kg)
20 Burpees
Run 200m
10 KB Swings (24/20kg)
10 Burpees

Good luck, move fast and post your times to the whiteboard please...

WoD - Monday 18th September, 2017

I hope you guys had an awesome weekend, thrusting, squatting, pressing and pull up'ing as well as partying HARD!! 

We are going to kick this week off by welcoming a new group of CrossFit bad asses, freshly off the on ramp. Bright eyed and bushy tailed, kind of similar to a rabbit in the headlights. 
If you see someone fitting this description, grip them and deliver a sweaty, chalky hug! 

If it is just some random dude never mind, he will have a smile on his face for sure afterwards. Ish.

On rampers...GET YOUR BUTTS TO CLASS:

6:30am
5:00pm
6:00pm
7:00pm 

CrossFit Cardiff Partner WoD

A: Within 4mins and in pairs, get as far as you can in the chipper of:
50 Wall Balls (20/14lbs)
50 TTB
50 Cal Row
50 KB Swings (24/20kg)
50 AB Cals
Rest 4mins

B: Within 8mins, get as far as you can in part A
Rest 4mins

C: Complete Part A, for time.

Partners can split the work anyway they want, with one working at any time. After each rest period, the next section is started from the beginning. 

Please post scores for each section to the whiteboard...

WoD - Friday 8th September, 2017

Throw your hands up in the air...it's Friday! Come in, get your ass kicked in a class, and then get out and drink good beer until your eyes bleed. Of course, the coaching team - as highly trained fitness professionals - definitely do NOT encourage this kind of behaviour. 
However, once in a while won't hurt! 

But before all that...find Hannah (the sexy f**ker), and the lovely Laura Prodders...then wish them a very Happy Birthday!

CrossFit Cardiff Partner WoD

For 20mins, in a you go, I go fashion:
7 Calorie AB
7 KB Swings (32/24kg)
7 Burpees

Please post your scores to the white board...

Monday - 21st August, 2017

Hands up: 

• Who trapped this weekend?
• Who bagged off?
• Who got in trouble with the Police?
  
  Ok...how about hands up who:
• Who kicked massive amounts of ass during a CrossFit Strongman Hybrid competition??
• Who kicked massive amounts of ass throughout their last on ramp class during the workout 'fight gone bad?'
  
  Welcome to the party you lovely lot, find a new buddy and get yourself nice and sweaty, ready for the hug! 
  
  CrossFit Cardiff Partner WoD
  
  In a You go, I go style:

6 Rounds for max reps:
Within 4mins
Run 400m
21 KB Swings (24/20kg)
12 Pull-ups
As many Wall Balls as possible in the remaining time (20/14lbs)

One person working at a time. Please post the total number of wall balls to the whiteboard...

We can see who was integral to the team...resting prior to events rather than finding a wall to jump over clearly is a far better idea!

Welcome to the party team! 

WoD - Thursday 3rd August, 2017

Yet again, you lot kicked ass tonight. Those asses are going to be cracking walnuts over and over by Christmas!!!  

Tomorroe we get a little gassier... 

 CrossFit Cardiff WoD

12min AMRAP: 

6 HSPUs

9 KB Swings (32/24kg) 

12 Box Jumps (24/20") 

please post rounds and reps to the whiteboard.... 

The bar is coming along, even with a wobbly saw. There's gonna be some drunken nights up there, Melski has offered to be the permanent barmaid! 

WoD - Friday 28th July, 2017

In order to get to the games next year, as certified bad ass, Jimi has been following some top level programming. He pounds himself into the ground in the corner with deviating workouts, often at such speed and with such virtuosity of movement, it's hard to catch it on film. Luckily today however, I managed to do just that!
I felt as lucky as Attenborough does, after having just recorded footage of two Macaques shagging! 

CrossFit Cardiff WoD

3 Rounds, each for time of:
20 KB Swings (24/20kg)
15 Burpees
20 Cal Row
15 Burpees
20 KB Swings (24/20kg)
Rest 6mins between rounds 

Please post times to the whiteboard...

WoD - 17th July 2017

Tomorrow we welcome the newest batch of hungry on rampers, and they are busting to get into class!  

You excisting memebers, you know the deal, anyone who looks like a rabbit in a set of headlights, grab them and show them the ropes; we all remember how it felt to go to your first class! 

CrossFit Cardiff Partner WoD

10 Rounds for time of: 

Run 200m (both athlete's run every round)

Complete one round of:

10 Burpees

15 KBS@32/24kg

Alternate rounds of the Burpees and swings such that each partner does 5 rounds. 

Please post times to the whiteboard... 

WoD - Friday 10th February 2017

Happy Friday Biatches. Smash out a workout and then get messy in BrewDog! 

CrossFit Cardiff WoD

'Nate'

Complete as many rounds and reps as possible within 20mins of:
2 Muscle Ups
4 HSPUs
8 Kettlebell Swings (32/24kg)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.  

WoD - Thursday 3rd November 2016

How is everyone's glutes?

Please keep your eyes peeled for Suller, distinguishable as Captain America smelling of vomit. He was last seen hugging the toilet upstairs and has been MIA since. 

CrossFit Cardiff WoD 

'Helen' 

3 Rounds for time of: 

Run 400m

21 KB Swings (24/16kg) 

12 Pull Ups

please post times to comments... 

WoD - Monday 17th October 2016

So even though there have already been sightings of on rampers, rumour has it that they plan to descend on the box tonight in mass!  

If you see a confused looking person stood alone, thrust a med ball in their hands and make them do wall balls. However, if it's an elderly, short Yoda look-a-like...that's my mother, leave her alone!!   

CrossFit Cardiff Partner WoD

15min AMRAP: 

20 Wall Balls (20/14lbs)

15 KB Swings (32/24kg) 

10 Burpees

This is a "you go, I go" style WoD across all rounds.  

WoD - Friday 18th December 2015

Tonight, it became blindingly obvious who used which hand to...write with! 😉

Fun but not so much fun. The countdown to Xmas is officially begun and each day you come to train is just giving your fitness an even bigger barrier against the battering it is soon to be receiving when the booze comes out. 

 CrossFit Cardiff WoD

10 Rounds for time of: 

100m Sprint

10 KB swings (32/24kg) 

100m Sprint

10 Burpees

Rest 1min

Please subtract 9mins from your total time and post to comments.