WoD - Monday 26th October, 2019

October 27, 2019

The open has had its hump day, now more than half way through and although you may well think that the worst has been and gone, think again. There is no way that just because thrusters were in the second workout that they won’t be in the last! Who knows what that evil mind has conjured up.
Just because we have already had a repeat, doesn’t mean that there won’t be another! We can only prey.

The only thing that you lot can do in preparation is to smash yourselves thoroughly throughout the week. Rock up for 20.4 smiling, ready to attack whatever lies in your path. Take a knee for a minute afterwards, but only after you have given your judge a fist bump. Feel sorry for yourself for a few seconds, get up and go and cheer for a friend. Shake everyone’s hand and hold your head high, understand that if it was designed to be easy then there would be no seed in its worth.

“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people and blow off some steam. So remember that. Relax. Have fun. Workout.”
– Pat Sherwood.

As an added bonus, support some local charities…

Shelter Cymru

Face Cymru

Get amongst it guys, share these links and keep those £££’s coming in.

CrossFit Cardiff WoD

4 rounds, for max reps of:

In 90s -
20/15 Calorie Assault Bike
Max muscle ups (ring/ring/bar/bar)
Rest 4:30 mins between rounds

Accumulate a lot of different styles of muscle ups and get the total number up on the board…

WoD - Friday 30th August, 2019

August 29, 2019

Now this is going to be a lot. A test of resolve and balls, team work and flexible thinking. Make a plan, and make a plan to change it when it goes south, because it will likely go south.
The feeling of being beaten up and battered, sore hands and hamstrings and shoulders and backs, goes away as soon as the word GO is shouted. Whatever is required for the team just happens. You will get amongst it and come out smiling and ready for the weekend for sure, just listen to the brief, its a head spinner…

CrossFit Cardiff WoD

Five

In teams of 3, for time:
Run 800m
18 Ring Muscle ups (split however)
1 Length of DB Back Rack Walking Lunges
12 DB Hang Clean and Jerk
1 Length of DB Back Rack Walking Lunges
18 Ring Muscle ups (split however)
1 Length of DB Back Rack Walking Lunges
12 DB Hang Clean and Jerk
1 Length of DB Back Rack Walking Lunges
18 Ring Muscle ups (split however)
1 Length of DB Back Rack Walking Lunges
12 DB Hang Clean and Jerk
1 Length of DB Back Rack Walking Lunges
Run 800m
Dumbbells are 2x50/35lbs

Please post team times to the whiteboard…

WoD - Tuesday 13th August, 2019

August 12, 2019

Tuesday and nearly a week after that hell on earth workout that Hannah programmed: Ass bike, thrusters and muscle ups. Two days shy of a week and I can just about, just about walk without having to lock my knee out prior to my foot touching the ground.
12 years i’ve been doing CrossFit, and other than one period off when I was on a residential course and could only really kettlebell swing, sprint and do muscles ups on the rings I’d strung up in a tree, i’ve been consistently training. Still I get crippling DOMs. I looked like a total bellend all weekend! Well, even more than normal!

CrossFit Cardiff WoD

Prior to today’s workout we will dedicate 15mins to improving the transition phase of the movement via a drill utilised by Pamela Gagnon. Check it out for reference…
https://www.instagram.com/p/B00-BAqAd55/?igshid=10dlt685evkc1

For Time:
15 - 12 - 9 - 6 - 3
Hang power clean (60/40kg)
Ring Muscle Up

Please get those times up to the whiteboard following the workout…

WoD - Friday 8th February, 2019

February 7, 2019

Are you ready, excited and raring to go for the CrossFit Cardiff Birthday bash! We have been planning some interesting “WoDs”, all with the intention of no one coming close to their ends, but everyone having a massive blast!

Come down with an open mind, prepare to get your ass handed to you in multiple different ways, and please refrain from puking on my floor, getting me a noise complaint or starting a food fight…unless of course you are completely smashed drunk that is! 😉

CrossFit Cardiff WoD

2 Rounds For Time of:
300m Run
20 Deadlifts (100/70kg)
10 Muscle Ups

Spend a minute getting your beach bodies ready for the beach, but write your times to the whiteboard before you go…

WoD - Monday 19th November, 2018

November 18, 2018

Another amazing group of folk filled the gym all weekend to learn some cool shit from some legends! 40 new L1 Trainers who now have the ability to go out and use those tools to help others gain results that they didn’t even know they wanted!

There was one glitch in the matrix however, and guess who it came from…

Gregg ASHWELL tucking into a delicious Pizza on his L1!!! And he ate as much shit for it for the rest of the weekend! ;-)

Lets start the week with a bang…

CrossFit Cardiff WoD

For time:
12 - 6 - 3
Squat Snatch (60/70/80 - 40/50/60kg)
Ring Muscle Up

Short, fast, and complex…go hard from the word go, suicide pace. Be aggressive and get after it! But then…smile and write your times to the whiteboard…

WoD - Friday 16th November, 2018

November 15, 2018

Remember, remember team, the gym is closed this weekend for the L1. However, seeing as the rugby is on on Saturday, we are opening for a team workout on Sunday evening, allowing you lot to sweat out the hang overs. Get in and get down and dirty.
6pm.

Just incase you have a little more to give from those muscle pins of yours, here is a cheeky little blast…

CrossFit Cardiff Partner WoD

4 rounds for max reps of:
In 2 mins:
50/35 Calorie Assault Bike
Max Bar Muscle Ups
Rest 6 mins between rounds.

For the final time this working week, scribe your scores to the boards please legends…

WoD - Friday 31st August, 2018

August 30, 2018

Tomorrow we start, and with a bang! I strongly advise that you consider taking a rest day where possible, what is coming will make you wish you had.

Throughout the month of September, being punctual to class is a must please. The usual Tom Foolery will be accepted again from October 1st, however due to the nature of the workouts in September the coaching staff will need to move quickly through all warm ups and teaching points. Come in and be ready to get stuck in. Please stay late, or come early to tell each other about your days, as the classes will be focused on one goal.

633...how to get involved:

Two options:

A) Grab yourself a partner and sign up for an 8 hour block. Within this 8 hour block you will set about achieving 211 repetitions of the clean & jerk (one third of 633). The loading can be dictated by your individual capacity.

The 8 hour blocks will be:

11:00-19:00
19:00-03:00
03:00-11:00

Each 8 hour block will be limited to 8 pairs. Please head over to the post that will be going live on the Reebok CrossFit Cardiff members page shortly and comment with your name, your partners name, and the time slot you wish to sign up to. We would love to see some of you sign up to join us in the early hours of the morning!!

Once you have chosen your time slot, share the Just Giving page amongst family and friends, and get raising some funds for a very worthy cause.

B) If you are unable to commit to an 8 hour slot, that's not a problem. You can sign up for a 1 hour slot as an individual or as a pair. We will have capacity for 2 individual slots, or one pair slot per hour. The same sign up process applies - head to the post on the members page and comment with your name/team name and the hour slot you would like to claim. The hour slots will run from 11:00 and will be on the hour e.g. 11:00-12:00, 12:00-13:00 etc. Within this hour you can determine your own target for repetitions and set your own loading.

Again, once you have chosen your time slot, share the Just Giving page amongst family and friends, and get raising some funds for a very worthy cause.

The final day of a great build up week, a cheeky spin on a benchmark...

CrossFit Cardiff WoD

For Time:
30 Ring Muscle Ups*

*every break = 200m farmers carry (2x24/16kg)

Please write your lightening times to the whiteboard and remember any scales or teaching progressions used, you may need them throughout September...

WoD - Friday 3rd August, 2018

August 2, 2018

If you are reading this, then you have nearly survived! Only one more beasting awaits you, and you are going to love it! Honest!

I promise, that after tomorrow I shall leave you well alone...until next week anyway! 😉

Aside from making you aware of yet another immenant ASSault, I have something cool to share via the medium of screenshot. Alfie, the long legend has made a significant mark in the community, and for very good reason! I shall let you read the picture...

CrossFit Cardiff WoD

Within 3mins complete:
20/15 Assault Bike Calories
30 Wall balls (20/14lbs)
In the remaining time: Max ring muscle ups
Rest 6 minutes between rounds. Repeat for 3 total rounds.

Please write your total number of muscle ups to the whiteboard. And a F**K yeah if you get your first...

WoD - Monday 23rd October. 2017

October 22, 2017

Below is a piece of CrossFit history for you, a funny story, from the archives. One which, accompanies tomorrow's workout beautifully.

The crunch came to fashion on warnings and claims in popular media of the traditional sit-up’s destructive impact on the back.

It was argued that the GHD style sit-up’s primary movers were the hip flexors and not the abs and consequently this sit-up, and sit-ups like it, were actually not good abdominal exercises. It was further argued that recruiting the hip flexors to lift the torso was destructive to the lumbar spine.

Once every couple of years we get lucky and find an exercise physiologist to repeat this message of poor ab recruitment and lower back destruction standing in front of the GHD apparatus. What we do is ask them to mount the GHD and perform a set of thirty sit-ups for us while rehashing the poor recruitment claim.

The fun comes the following day when the report comes back from the exercise scientist that they are almost too sore to sit upright. Laughing, walking, standing, and moving are all excruciating. Where are they hit? The abs.

Our favorite story along these same lines comes from Matt Weaver, arguably the world’s fastest human being. On top of being known for hitting 85 mph on a bike, Matt was crowned “King Sit-Up” in high school for completing 100 perfect-form bodyslapping sit-ups in one minute. In one of his earlier visits to CrossFit Santa Cruz he found himself in a multi- station circuit with a group of CrossFit veterans that included twenty-one reps of GHD sit-ups with a full range of motion, hands reaching back to the floor.

The workout left Matt sick in the immediate aftermath. This was a surprise for sure but nothing prepared Matt for what came the following morning: “I awoke later without the slightest ability to sit up. It was as if the six pack was totally gone, though all ribs remained. The curse had left me merely able to roll over and slither like a snake off the edge of the bed. From there I had to use my arms in humiliating ways to move about. I avoided being seen. A week passed, and I began to revitalize.”

The worst was yet to come! In the wake of Matt’s being dethroned as King Sit-Up, his abs had swollen and distended markedly. This kid looked fat and sunburned where the week before he’d been ripped and lily white. As the swelling subsided, his scrotum grew and grew and grew. Matt’s father, John, is an ER doc, so he was consulted. He laughed himself to near seizure. (Our kind of doc.)

Before the swelling stopped Matt’s scrotum had become the size of a small and very ugly cantaloupe. Why we have no pictures we’ll never understand.

Apparently the fluids that had swollen Matt’s abs had drained into the inguinal canal and filled the scrotum. Oh, and apparently GHD sit-ups recruit the abs. Matt is convinced.

CrossFit Cardiff WoD

For time:
50 - 40 - 30 - 20 - 10
5 - 4 - 3 - 2 - 1
100 - 80 - 60 - 40 - 20 - 10

GHD Sit Up*
Ring Muscle Up
Double Under

*NOTE - 150 GHD sit ups is a LOT and scaling is NOT a dirty word!

Please post times to the whiteboard and do NOT end up looking like Buster...

WoD - Wednesday 4th October, 2017

October 3, 2017

OUCH!!! That hurt AND was fun, the beauty of CrossFit. Forearms on FIRE!!

I just want to take a second to thank you lovely lot for such an amazing birthday gift! I was a little blown away by, to say the least, by the generosity and am massively grateful!

Rogue delivered the sexy little bastard today, and I used it straight away in today's WoD. It definitely made the weights feel lighter!!

Love you all and thank you again!
Davs. Xxx

CrossFit Cardiff WoD

3 Rounds for time of:
5 Ring Muscle Ups
10 KB Swings (32/24kg)
20 GHD Sit Ups
40 Double Unders

Scaled Version (merely food for thought):
First we scale load, then volume (either overall or specific, and only then movements)

3 Rounds for time of:
5 Low ring Muscle Up Transitions (rings set to a height that makes the movement taxing)
10 Russian Swings (Head height) (24/16kg)
20 Ab Mat Sit Ups
30s of attempting double unders

Please post times to the white board....

WoD - Friday 10th February 2017

February 9, 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 - Monday 12th December 2016

December 11, 2016

It is extremely difficult to put into words how much of a privilege it was to be a small part of the massively successful feat that Danny Watson undertook this past weekend.

Witnessing that man continue to battle through inconceivable pain, utterly selflessly, for hours was a truly humbling experience.

Danny, what you have achieved is second to none. Hold your head high with pride. Rest up brother. I will never forger your conduct that day.

Fratres In Vitram

CrossFit Cardiff WoD

4 rounds for time:

10 Back Squats (100/70kg)

25 GHD Sit Ups

10 Muscle Ups

Please post times to comments...

WoD - Friday 21st October 2016

October 20, 2016

Well that was painful and a little "leggy!" And this won't be much better!

CrossFit Cardiff WoD

For time:

27 - 21 - 15 - 9

12 - 9 - 6 - 3

Cal Row

Muscle up.

please post times to comments...

CrossFit Cardiff Xmas Party Deets

Team, please keep the 17th of December freeeeee and come to get f**ked up at The Urban Taphouse. 6.30pm until the last person passes out on whatever bar you end up in after attempting to climb into your own right shoe!

The event has been set on facebook, link below:

https://www.facebook.com/events/226845954397485/?ti=icl