WoD - Thursday 7th March, 2024

What’s it going to be? 24.2 is yet again, set to be a very uncomfortable affair. But… you will be doing in amongst a cool bunch of folk who will all be feeling the exact same… shared pain!

The goal for tomorrow is to make it so painful that you have no idea what’s going on during 24.2 so it’s irrelevant anyway.
MY HANDS ARE FUCKING COLD BY THE WAY.

CrossFit Cardiff Partner WoD
Within 20 minutes complete as many rounds and reps as possible of:
30 Double unders
20 Calorie assault bike
10 50ft sandbag shuttle runs*
These are you go, I go rounds.

Specialty
For 6 rounds, every 2 minutes:
1 Power clean + power jerk

Strict press
3 - 3 - 3
Push press
3 - 3 - 3

WoD - Monday 4th March, 2024

Predictably, 24.1 hurt and hurt a lot! Weird right!

I know you all watched the announcement and thought that it would be fun as a result (😬😳😁😉), seeing these unbelievable savages perform the workout in a time much faster than yours/mine and look like it did nothing! Taylor Self… 5:40!! WTF!

We are a third of the way through. Get your guesses in for next week and remember, it will be taking place on Friday!

Now then, to the week! If I have programmed 24.2 on Thursday I’m sorry!

CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of:
15 Calorie echo bike
15 Toes to bar
15 Double dumbbell push press (50/35lbs)

This was a fun workout, I did it on an L1 a week ago alongside a wheel chair athlete who, crushed the living hell out of it! What a privilege it was to train with that man!

WoD - Monday 8th January, 2024

Happy Monday all! Here’s to hoping that you had an awesome weekend and are feeling ready and wonderful for what is coming your way!

In case you didn’t know, double kettlebell swings mess your glutes right up… who’d have thought. Those bad boys may well be coming your way soon. 😉

CrossFit Cardiff WoD
"22.2"
For time:
1 - 2 - 3 - etc - 10 - 9 - 8 - 7 - etc 1
Deadlifts (225/155lbs)
Bar facing burpees

Why don’t I remember this workout, it looks utterly horrendous

WoD - Thursday 22nd December, 2022

We are nearly there! The big day is almost upon us and the big man will soon be getting himself ready to eat a lot of shit and drink even more. Just don’t do it yet!!

It must be getting close to Xmas, Mikey B was talking about xmas shopping earlier!

CrossFit Cardiff WoD
‘Open workout 12.3’
Complete as many rounds and reps as possible within 18 minutes of:
15 Box jumps (24/20”)
12 Push press (50/35kg)
9 Toes to bar

Specialty
For max load:
1 Power clean
1 Squat clean

These are touch and go reps

WoD - Friday 4th March, 2022

Happy weekend legends. You know what you have to do, go hard at this one tomorrow…

As a caveat, I am writing this on Monday morning, with a belter of a headache, “Messed up Monday” (if you know, you know- it’s a 5 coffee day), and am therefore talking utter shite! I have no idea what we are expected to do on Saturday, I am guessing though that it is going to hurt!
You’ll all crush it however!

GOOD LUCK!

CrossFit Cardiff WoD
A: Every 2 minutes for 10 minutes:
2 Rope climbs

B: 3 rounds for time of:
500m row
20 Burpees

Fast and vile! Get it done!

WoD - Monday 28th February, 2022

What a belter of a weekend, in Reading at least. Despite being in a gym the entire time, that sun was pounding down… makes me so happy!

A special mention to Jason for providing me with a video to watch at least a million times, laughing harder and harder each time… thank you brother! I’m glad though that you are ok!

Congrats to everyone for the stella show for 22.1, lets go with 22.2! Don’t forget to get those score submitted by 10PM. NO LATER

CrossFit Cardiff WoD
Within 10 minutes, complete as many rounds and reps of:
1 Power clean
2 Front squats
2 Power cleans
4 Front squats
3 Power cleans
6 Front squats
4 Power cleans
8 Front squats etc.
Barbell weight: 70/50kg

Rounds and reps up to the whiteboard please team…

WoD - Monday 22nd March, 2021

Welcome to a new week, hopefully all of you still have the ability to walk post 21.1. Holy posterior chain Batman!
Still, it was no where near as painful as the first time that I did it. 3:30 am in Paris, with dominos pizza and espresso’s as fuel!

CrossFit Cardiff WoD
5 rounds of, every 3 minutes:
Run 400m (or for 90s)
15 Burpees
Rest the remainder, just make sure you run fast enough to have any time to rest…

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…

WoD - Wednesday 20th March, 2019

Anyone want to see something insanely impressive…yep…well click on the link below. Many of you attacked 19.4 like a bulldog in a china shop, but unfortunately were not able to edge out Mat Fraser, the fittest man on the planet.
Now this is the problem with people like this…they make it look so fracking easy it lulls you firmly into a false sense of security. There’s no need to question how he was much faster, as it’s obvious, he lands his last burpee directly in his set up position for a snatch and rips the bar off the floor as if it’s a PVC pipe and he’s pissed at it…and…you did not! 😉

Anyway. Back to the real world and the weeks training. 19.5 is a coming and we need to get fit!! Good luck!

CrossFit Cardiff WoD

3 Rounds For Time:
5 Strict Handstand Push Ups
10 Kipping Handstand Push Ups
15 Wall Balls (20/14lbs)
30 Double Unders

If you are able to elevate your arms to the level of the whiteboard that your name is written on, then please pop your time next to it…

WoD - Friday 15th February, 2019

I hope you are all waking up to some serious Valentines Day hang overs…making it all better by heading straight to your local supermarket and stocking up with a bunch of Easter Eggs which, have no chance of lasting until Easter!

So it appears that my post yesterday had an effect, annoying the hell out of you women enough to make you sign up to the open. This makes me happy for two reasons:

1. You actually read the blog!!

2. You bit so hard that we are going to soon need a bigger boat, due to team Reebok CrossFit Cardiff being filled with bad assed bitaches!!

The last piece in the puzzle is upon us, Friday. Go nuts and get after this WoD but remember, the week is not over. Head to the box on mass this Saturday, to support one of your own…Hamish in his quest for 5000 burpees…

CrossFit Cardiff WoD

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (45/35kg)
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

GOOD LUCK! This one is loads of “fun”

You know what to do….

WoD - Thursday 14th February, 2019

If you won’t sign up to the open because you are worried about the workouts, the scaling, if you can do the movements or lift the weights…sign up for me and the unhealthy amount of time it took me to create that wonderfully amusing Doctor/Patient meme last night.
Not only was I surgically attached to my phone for well over an hour doing it, but I had to download two apps (pay for unlimited speech bubbles on one of them), use 3 different images as well as an online assist.
PLEASE…don’t let my efforts be in vein! Biatches…sign yourselves up…you know you want to!

There is no excuse, do it now before you are uber busy tomorrow with the long awaited Valentines Night!! The one day of the year that you turn to your significant other (or someone that you want to fill that void) and tell them that you love them! Now, I don’t mind the day, not at all, I mean when else do you get to shoot a girl with a nerf gun as she ascends the stairs to your flat, dressed only in sexy underwear…under an overcoat?! Of course that never happened.
But men, don’t fall into the trap! Buy them a gift on any Thursday…be a man!

CrossFit Cardiff WoD

17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (100/70kg)
55 Wall Balls (20/14lbs)
55 Calorie row
55 Handstand Push Ups

Once you have squeezed out that final rep, get your scores on the whiteboard and get your arses out to the fancy pants restaurants and woo away…