WoD - Thursday 5th March, 2020

Told you she was good! Nutrition doesn’t, isn’t complicated! Eat real food, it’s as “simple” as that! Doesn’t mean it’s easy to do, but it is that simple.

The best advice to start is to scale it, implement manageable changes, one at a time until a habit is built. Maybe on Monday you eat one meal where none of your ingredients come from a packet with a food label. Progress to your breakfast for Monday, Wednesday and Friday utilising the same approach. Step by step you build a new lifestyle, focused around health and well being. And in doing so, you will progress in all physical endeavours. Not just CrossFit.

What is stopping you? Most people have no idea how good their bodies are designed to feel. It is genuinely the very best way to move the needle!  

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible, within 15 minutes of:
5 Devil Press (50/35lbs)
10 Calorie row 
5 Sandbag squats (50/35kg)*

Rest some and then:

Tabata
L-Sit Hold
Rest 1 minute
Handstand Hold/Taps
Rest 1 minute
Ab mat sit-ups

*these are anyhow squats. Get the sandbag up, somewhere off the floor and squat the heavy bastard.

Scores up please!

Metcon 
Complete as many rounds and reps as possible, within 15 minutes of:
100m Dumbbell farmers carry
10 Dumbbell hang clean
10 Dumbbell push press
Recommended dumbbell load (50/35lbs)

Rounds and reps up to the whiteboard please you lovely lot!

WoD - Monday 2nd March, 2020

March…when did that happen?! Should history recent repeat itself, rather than excited welcome the spring, we should be having a shit load of snow any day now!
I hope you have been unphased by the latest storm to hit our coast and give the Coronavirus sporting Swansea a wide berth.

Enough of what isn’t cool and more of what is…Zoë Harcombe is lecturing at the gym on Wednesday! I know I have banged on about this a lot but it is for two very good reasons:
1. She is a legitimate legend in her field, so highly respected within CrossFit that Greg Glassman himself invites her to their events. It was actually Greg who introduced us to begin with.
2. Someone is going to f**k up the timings and arrive for the not existent 7pm class…do NOT do it! Timings below and are on the whiteboard…

Wednesday Evening

16:00: WoD Class
17:00: WoD Class
18:00: All fitness actives cease to allow for set up
18:30: Zoe to take the floor - she LOVES 85% plus dark chocolate.

Enjoy!

CrossFit Cardiff WoD

10 Rounds for max reps of: 
90 secs on 90 secs off
5 Hang squat cleans (70/50kg)
10 Calories assault bike
Max Rep Burpees

Get those burpee reps up on the whiteboard…

Metcon
5 Rounds For Time:
10 Sandbag over shoulder 
1 Length gym walking lunge 
10 Sandbags over shoulder 
2 Length gym bear crawl 

Times, same deal please team…

WoD - Thursday 27th February, 2020

Hello hello, I did warn you about that workout now didn’t I! It’s days like yesterday where doing 197 hero workouts affords you the better deal!

Now then…remember, remember, Zoe Harcombe will be lecturing at the gym next Wednesday evening, the 4th of March. Meaning that the classes will be effected. We will be running two:

16:00: WoD Class
17:00: WoD Class

Post 18:00 no fitness activities will be taking place. 

Zoe is a world renowned nutritionist, she is a one stop shop for info, is a passionate patriot and an unbelievably generous character.  
Her story is very cool, inspiring and is now at least...contrarian. 
Please come and listen. Cancel plans, make excuses, sack off family and friends...this is a once in a long while chance to hear some honest information that really could save millions!

Remember that this is a talk reserved for just you guys as well as some close friends of mine. GCs. It does not happen often. And when I say often, I mean never!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible, within 18 minutes of:
150 Double unders
75 Burpees 
50 Pull ups
25 Deadlifts (120/90kg)

Get those heavy arsed deadlifts done and if you can get one round…get it up on the board…

Met Con

6 rounds for time:
Run 400m 
40 Air squats

One round more than the last time we did it, but with 10 less squats each time. Meaning that the times you put up will be lightening fast!

WoD - Wednesday 8th January, 2020

Now that I think I am in a relatively calm state, I want to share something, and someone very cool with you…

Zoë Harcombe. She is, if you haven’t heard of her before, is a nutritional god and, is a friend. Tonight (Wednesday) will be headed to her CrossFit box - Celtic CrossFit - to talk to their members about nutrition. He goal is to deliver a succinct, relevant yet likely in depth lecture about the sensitive subject.
Her information is real, scientific and in recent times, contrarian.

In a day and age where we see the entire menu at the Golden Globes have nothing but vegan options (at least they still had Ricky G hosting) it might seem that the world has gone mad? Maybe they are just ill informed?!

An example, is Veganuary healthy? Click the link and read it from the expert.

You lot are very lucky, Zoë genuinely lectures all over the world, to leading experts in the field. In fact she lectured to the entire CrossFit HQ staff this past September and has done so in presentations at the CrossFit Games. You are lucky because she has agreed to come and talk to you all, at the gym on an evening in the future. Further, she makes on hell of a chocolate moose. And a really…not a lie…healthy one too!

Keep your eyes peeled, you will not want to miss it.

CrossFit Cardiff WoD

Back by popular demand, a mix of lifting heavy and sprinting…
5 - 5 - 5 - 5 - 5*
Front squat
Following each set and with as minimum rest as possible, 15/10 Calories assault bike sprint.

*SAME weight across each set (build up & stay there)

Please get those peachy butt cheek creating loads and lung busting times up on the board…

WoD - Friday 25th October, 2019

Nutrition is the foundation of health. Nutrition is the foundation of athletic performance.

Irrelevant of your goal within CrossFit, life, what you put in your mouth will lead to either a positive or negative effect. Despite what someone may look like physically, health may well still be a significant issue. Metabolic derangement can exist regardless of training volume or frequency, skinny but sick! Athletic but sick! Sick and still sick!

Recently I have been lucky enough to meet some very influential people within the nutritional world, those who’s knowledge on the subject is unparalleled and so I will be turning to those experts and asking for help. In various methods, which will all be revealed soon. Keep your eyes posted.

Until then, I will repost these amazing short videos produced by CrossFit HQ. Get them made and share pictures/videos of the results.

CrossFit Cardiff WoD

B: Within a 10 minute window: 
Establish a 1RM Hang power clean 

Rest 5 mins

B: 11.1 With a Twist

Within 10 minutes, complete as many rounds and reps as possible of:
30 Double unders
15 Hang power clean (40/30kg)

Again, if you are able to use a pen, please write your scores up to the whiteboard…