Motorway closures create shitty, late blog posts I’m sorry!
It is though a great place to train your dog!
CrossFit Cardiff WoD
3 Rounds for time:
5 Ring muscle ups
10 Thrusters (50/35kg)
200m run
Viewing entries tagged
Muscle ups
Reebok CrossFit Cardiff Open 2020 Information
Ok team, so we have some exciting news and important dates for you to get you into the open spirit. Blast through half of the miserable winter with some fun times with the first event has already been created.
So this time around we have a little bit of a twist. We are going to be running with teams, two of them, but with an altered focus. Rather than compete for glory, we will refocus in order to help others.
Each team will have a charity, decided by their Team Captain, and throughout the 5 weeks of the open, will set their goals to raise as much money as possible.
Team Captains will take it in turns each week to set a theme for the event, with every athlete achieving the standards of the theme donating a minimum of £1 to the ever growing pot. Once monies have been totalled, the winner’s charity will receive a £50 donation from CrossFit Cardiff in order to bolster it’s amount.
The final week’s theme will be set by CrossFit Cardiff, details to follow.
In addition to the set workouts, teams are fully encouraged to raise as much money as possible, throughout the 5-week open period, by any means necessary. Examples are: skydives, baked bean baths, warm custard wrestles, etc.
As a side focus, athletes within each team will be partnered up with an accumulative score per workout, per partner will be entered into a custom leaderboard where each duo will battle for The Reebok CrossFit Cardiff Affiliate Cup (a cup that Conroy is going to buy and have engraved), an annual prize who’s status will test the boundaries of relationships.
Now I understand this is all extremely exciting, and you can all forget certain important and vital dates, and so you simply need to see below:
REGISTER FOR THE OPEN BY: October 6th
TEAMS ANNOUNCED ON: October 7th
FIRST EVENT, 20.1: October 11th
The only thing left to do is to give you your Team Captains…
Team Christie, Team Addy. *real team names to follow.
Now what better way to get set for the open than to do a shit ton of thrusters?!
CrossFit Cardiff WoD
A. Complete as many rounds as possible in 5 minutes of:
1 - 2 - 3 - 4 - 5 etc ...
Thrusters (50/35kg)
Bar muscle ups
Rest 5 mins
B. Complete as many rounds as possible in 5 minutes of:
1 - 2 - 3 - 4 - 5 etc ...
Thrusters (40/30kg)
Chest to bar pull ups
Please get rounds and reps up on the whiteboard and have a kick ass weekend…
How annoying can a dumbbell possibly be hey?! Very it turns out! But anyway, it can be as annoying as it wants, it’s 24 degrees and sunny as f**k on Saturday! 1% chance of rain until Sunday, our Indian summer is in full flow! Love every second of it!
If you guys don’t know him (shame on you), Sash, a member for years and photographer extraordinaire was working like a dog taking snaps of folk throwing down these past two days.
Give him a follow (@sashshots) on IG and at his Facebook page, link below:
https://www.facebook.com/sashshots/
It’s so cool when you see such talent from one of your own! And I remember when he couldn’t work an iPhone! 😉
CrossFit Cardiff WoD
Complete as many rounds as possible within 12 minutes of:
10 Toes To rings
40 Double Unders
5 Ring Muscle Ups
40 Single Unders
Please write rounds and reps to the whiteboard…
Some new additions are coming to the already bad ass rig! Gone are the days of queuing for high ring muscle ups, not with the new trawlers attached. Folk will be able to jump on up, full of the fatigue provided by the other movements within the workout. No longer will there be anywhere to hide…”no no, you go, I’ve got to get some chalk otherwise i’d be straight up!” All you have to do is jump!
Of course, all of the above is being written in hope as the parts are only scheduled for delivery today. What might well happen is that I end up watching video after video on a rapidly dying iPhone battery waiting for someone to stitch my face back together…just like the last time I adjusted that rig! 👍🏼
CrossFit Cardiff WoD
Within 2 minutes and for 5 Rounds complete:
30 Seconds of Max Double Unders
90 Seconds of Max Distance Assault Bike
Rest 4 mins between rounds
Please write total distance for all rounds completed to the whiteboard and check on Davs teeth…
The dust has settled and the scores have been counted. Get yourself to the leaderboard to see how you have done up against the best on the planet!
What an amazing turn out it was on Sunday night, I bet there weren’t many gym’s in Cardiff full of old age pensioners doing toes to bar at 7pm on God’s day of rest hey?!
Now we get back into the week, hitting each workout as hard as we can, creating the same intensity as you did for 19.2. Who can get a muscle up?
CrossFit Cardiff WoD
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell swings (32/24kg)
Please write completed rounds and reps to the whiteboard, in red if it is a PB…
The weekend is upon us, the end of another hard weeks worth of work and WoDs. Unfortunately, we don’t have any super cool Halloween throw downs for you, Conroy is too busying taking a truly deserved break down under! Sunning himself in the Ozzy sun, as we freeze in the Welsh Winter!
However, come December 21st we will all be heading out to get absolutely trashed at Tiny Rebel for our annual Xmas party. Prices are still being finalised, but tickets are set to be around £20. To include a couple of free drinks, plus a hot buffet and the soul occupation of their entire top floor, including our very own bar, cwtch room and 3rd separate function suite, where Ash can blast out The Greatest Showman Sound Track until he get’s punched in the baby maker by someone more sane.
TRUST ME, YOU WILL NOT WANT TO MISS IT!!!
CrossFit Cardiff WoD
For time:
50 Cal Row
40 GHD Sit Ups
30 Handstand Push Ups
20 Ring Muscle Ups
10 Deadlifts (150/100kg)
If you survive, congratulations…write your score up on the whiteboard in celebration…
Ash following his Showman exploits
Don't you worry about tomorrow, it may well be Friday the 13th, and Trump may well be in the UK, but that does not matter!! There's absolutely no way that the two are linked! After all, the British public love him really, the protests are just to get the afternoon off work! He's a rockstar, NOT the most annoying human on the planet and would, I'm sure, drop in to the box and smash a workout any day!
Anyway, come in and pay your respects with a well deserved hero workout...
CrossFit Cardiff WoD
'Nate'
Complete as many rounds in twenty minutes as you can of:
2 Muscle ups
4 Handstand Push ups
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.
Post rounds completed the whiteboard...
Yep, that sucked balls!! Weird! For those of you who wondered just how two and a half minutes of assault bike can make you fit...those of you who may have even poo poo'd the workout, saying that it's rubbish; lulled into a false sense of security, like a soldier going straight into battle behind his second, not very experienced lieutenant...well...you made a massive mistake my friends!!
This post may not have any sense, but I have just done the workout and so you, by now, will understand fully why. Unless of course you are a cherry picking mofo!
CrossFit Cardiff WoD
For time:
30 Ring Muscle Ups
This is a classic CrossFit benchmark. If it is beyond your current reach, then scale appropriately and to make it hurt! Please post your kick ass times to the whiteboard....
Welcome to another week of being punched in the respective reproductive organs by Hannah and her workouts.
What better way to bring you into the week with a ginormous bang than to do a brutal CrossFit Games Open chipper? I can't think of one. Not just will it cause you to blow off the weekend's cobwebs (rumour has it some of you were drinking until the wee hours on Saturday night), buuuuut it will just fill you with huge amounts of joy and desire to join crack team that is CrossFit Cardiff in the 2018 Open.
Link arms, give us your best smile and give a big middle finger up to Castro and his sadistic mind!
Sign up here
CrossFit Cardiff WoD
'14.4'
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 Toes To Bar
40 Wall-ball shots (20/14lbs)
30 Power Cleans (60/40kg)
20 Muscle Ups
Good luck and please post your rounds (?) or total reps to the whiteboard....
The wait is finally over...the CrossFit Cardiff Xmas party is upon us. Get your glad rags sorted and your handbags full of whatever they are full of, and start getting excited for what is to come.
For those who are still not too sure, the night kicks off at 7pm in Bootleggers, on Womanby street opposite The Welsh Club. It shuts down at 2:30am. Good look making that!
Anyway, before that all kicks off, we have a tradition...The 12 Days of Christmas WoD. Now every year multiple people mess this up. It is pretty simple, you just have to sing the song in your head and you can't mess up.
This is how it works. 3...2...1...FITNESS: 1 Deadlift, 2 Muscle ups and 1 Deadlift. 3 Box Jumps, 2 Muscle ups and 1 Deadlift. 4 Press ups, 3 Box Jumps, 2 Muscle ups and 1 Deadlift. So on and so on, until you reach 12 Squat Snatches. Just to give you the heads up.
CrossFit Cardiff 12 Days of Xmas
1 Deadlift (150/100kg)
2 Muscle Ups
3 Box Jumps (30/24)
4 Press Ups
5 Pull Ups
6 Power Cleans (60/40kg)
7 Hip Extensions
8 GHD Sit Ups
9 Wall Balls (20/14lbs)
10 Burpees
11 Double Unders
12 Squat Snatches (60/40kg)
Don't think get excited when you get to round 6 in 3 mins, that is NOT halfway through the workout! ;-) Please post times to the whiteboard and hang around for a favour.
Get ready for the Partner League Final!! Any and ALL welcome, regardless or not of whether you have competed in the event to date.
We will throw down, and hang out afterwards! A good old stink and drink.
Look out for the announcement of WoD 6.
CrossFit Cardiff WoD
"Tyler"
Five rounds for time of:
7 Muscle ups
21 Sumo deadlift high pull (40/30kg)
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.
Please post times to the whiteboard....
