Viewing entries tagged
Oppo

WoD - Thursday 21st November, 2024

WoD - Thursday 21st November, 2024

Well its a very special someone’s birthday today. He is a hairy, pointy bugger, whine’s constantly to do cool stuff. Never, ever takes an off day and is always ready to lick you straight in the chops!

Happy Birthday Oppo. I’ll give you a little more meat today dude, well deserved! You piss me off daily but I have no idea what I would do without you.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
20 Alternating dumbbell snatch (22.5/15kg)
30 GHD sit ups
400m Run

Specialty
A: 5:00 to build to a heavy 2 touch and go power clean and jerk 

B: 8 Sets
4 Touch and go clean and jerks @82.5% OR 60/42.5kg (heavier than last week)
Rest 60s

C: 4 Sets
3 Overhead squats
Build over each set
Rest 2:30

WoD - Friday 18th October, 2024

WoD - Friday 18th October, 2024

This week’s blog posts have been sponsored by Sash shots (follow that good C**T on IG), Oppo, Watson and Fraser! Who doesn’t like a week full of three dogs.
Well someone I guess, but I wouldn’t trust them!

Happy weekend!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 10 minutes of:
1 Rope climb
3 Front squats (80/60kg)
3 - 6 - 9...etc Handstand press ups

WoD - Tuesday 21st November, 2023

WoD - Tuesday 21st November, 2023

We have a MASSIVE birthday celebration to share, but unfortunately the lad in question will be unable to do his birthday calories on account of his legs being too short for both the arms and pedals!

Penblywdd Hapus Oppo!

The legend turns 5 years old today, and on account of his nutcase brother, is officially fucked!

CrossFit Cardiff WoD
For 5 rounds
5 Front squat
10 Front rack walking lunge
5 Front squat
These are heavy and straight sets

Specialty
For 4 rounds, every 2:30
1 - 5 Strict handstand push ups (deficit if possible)

3 sets
1 - 2 Negative handstand push ups

Rest 30s

8 Dumbbell strict press

3 sets
15 Banded tricep extensions
8 Diamond push-ups

WoD - Monday 11th October, 2021

WoD - Monday 11th October, 2021

Short but sweet (the post not the workout), welcome to the week!

CrossFit Cardiff WoD
For time:
30 Toes to bar
40 Dumbbell hang snatch
50 Dumbbell step overs
40 Dumbbell hang snatch
30 Toes to bar
Dumbbell loading: 50/35lb

One dumbbell, make the sets long and sucky! Pick a weight that you can do lots and lots of reps prior to stopping… if at all.

Oppo cwtch.jpg

WoD - Monday 23rd November, 2020

WoD - Monday 23rd November, 2020

On your second birthday (or 14th in doggo years) what would be better than having a cheeky lay in, followed by a relaxed morning allowing you to feel energised ready to hit the beach HARD with your buddies, sprinting after a ball for hoooooooours!

The only thing that would top it off would be to have a cheek nap and a little bit of very special chateaubriand steak, provided to you by your favourite central Cardiff establishment.

Carlsberg don’t make dog’s birthdays, but if they did…

CrossFit Cardiff WoD
5 rounds of within 2 minutes: 
1 round of:
12 Deadlift
9 Hang power clean
6 Shoulder to overhead
(45/30kg) 
In the remaining time max bar facing burpees 

Rest 4 minutes between rounds 

Get those completed reps up to the whiteboard…

Oppo 2nd.jpg


WoD - Friday 21st August, 2020

WoD - Friday 21st August, 2020

Finally instalment prior to the weekend.

If you lot are interested, Eric Roza (the new owner of CrossFit) put out a pretty cool “Community Town Hall” (essentially a brief of what has happened recently and what is new to come), some communications from the horses mouth. Information for the direction that the company is going in. If you have been involved for any length of time, you will understand that this is a big deal, the first time I’ve ever seen it happen.

Enjoy, here is the link…link

Drink a beer while you’re watching…

CrossFit Cardiff WoD
Within 10 minutes, complete as many reps as possible of:
15 Burpees
50 Double unders
Rest 5 mins
Within 10 minutes, complete as many reps as possible of:
10/7 Calorie assault bike
10 Dumbbell snatch (50/35lbs)

Please get both AMRAP scores up to the whiteboard and head out for a boozy Friday night…

PuppyOppo.jpg

WoD - Tuesday 14th January, 2020

WoD - Tuesday 14th January, 2020

Fun team? I hope that slight adjustment filled you with joy!

Anyway, it’s bonkers to think that a year ago today (tomorrow - 14th ) I was driving up to the midlands to pick up a drooling, vomiting and shitting furball destined for the long five week sit in at Number 51. Oppo was about to find out what fun Wales had to offer!
A year on and we are down a tennis ball or 50, the odd pillow, a Go Pro camera. He has peed on my motorbike and terrorised the surrounding neighbourhood, licked a set of chops or two and cleaned the fridge out of double cream! What a year! I wouldn’t change one second of it…ish!

CrossFit Cardiff WoD

Within 20minutes complete as many rounds and reps as possible of: 
30 Double Unders
5 Hang clean and jerks (60/40kg)
10 Bar over burpees

Get those rounds and reps up to the white board please legends…

Oppo a year on.JPG

WoD - Tuesday 3rd December, 2019

WoD - Tuesday 3rd December, 2019

Following another kicking (thats two in a week) from the Eurostar, coming close to fighting a very drunken middle aged man who just had to slap my rucksack 5 times unannounced, being delivered home by a seriously miserable Glaswegian coach driver and finally having an utter bitch steal the last taxi on the rank from under my own nose I am a little bit short on the usual wit…

Read the workout and look at a cool picture of Oppo instead…

CrossFit Cardiff WoD

In Pairs and for time:
30 Ring muscle ups
20 Box jump overs (30/24”) (Each)
10 Rope climbs
300 Double unders
10 Rope climbs
20 Box jump overs (30/24”) (Each) 
30 Ring muscle ups

Split reps however and get those times to the whiteboard…

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WoD - Thursday 21st November, 2019

WoD - Thursday 21st November, 2019

Now he is a dog and so doesn’t know it’s his birthday, but I guarantee any dog owner does it and so… Penblwydd Hapus Oppo! And here’s why…

Just a Dog

From time to time, people tell me, “lighten up, it’s just a dog,”
or “that’s a lot of money for just a dog.”

They don’t understand the distance travelled, the time spent,
or the costs involved for “just a dog.”

Some of my proudest moments have come about with “just a dog.”

Many hours have passed and my only company was “just a dog,”
but I did not once feel slighted.

Some of my saddest moments have been brought about by
“just a dog,” and in those days of darkness, the gentle touch
of “just a dog” gave me comfort and reason to overcome the day.

If you, too, think it’s “just a dog,” then you probably understand
phrases like “just a friend,” “just a sunrise,” or “just a promise.”

“Just a dog” brings into my life the very essence of friendship,
trust, and pure unbridled joy.

“Just a dog” brings out the compassion and patience
that make me a better person.

Because of “just a dog” I will rise early, take long walks and look
longingly to the future.

So for me and folks like me, it’s not “just a dog”
but an embodiment of all the hopes and dreams of the future,
the fond memories of the past, and the pure joy of the moment.

“Just a dog” brings out what’s good in me and diverts my thoughts
away from myself and the worries of the day.

I hope that someday they can understand that its’ not “just a dog”
but the thing that gives me humanity and keeps me from being
“just a man” or “just a woman.”

So the next time you hear the phrase “just a dog,”
just smile, because they “just don’t understand.”

~Unknown Author~

CrossFit Cardiff WoD

For time:
10 - 8 - 6 - 4 - 2 Ring muscle ups
25 - 20 - 15 - 10 - 5 Calorie Row
100 - 80 - 60 - 40 - 20 Double Unders

If you have any abs left, shout F**K yeah and write your times on the board in celebration…

Proud.jpeg



WoD - Thursday 10th October, 2019

WoD - Thursday 10th October, 2019

Starting the day at 04:30 to take the hound out in the pissing rain was just fine until i decided to perform my finest superman impression in a mud bath! What a dog I have though, stopped and stared at me from a distance, probably waiting to see if after i’d finished cursing whether I was going to give him some ham or not.

For your guys sake, I genuinely hope the weather sorts it’s shit out for tomorrow and you have a beautiful day to run in…thankfully its only once.

CrossFit Cardiff WoD

For time: 
50 Calorie Assault Bike
800m Run
50 Calorie Row

Control the pace on the bike, speed up on the run back and sell your soul on the row. Times to the whiteboard afterwards please…

Oppo, in the pitch black vs the daylight, sat patiently waiting for his ball. Not at 5am sorry buddy!

Night and day.jpg

WoD - Tuesday 26th February, 2019

WoD - Tuesday 26th February, 2019

So, Angolan is about one million degrees centigrade, the people are super friendly, CrossFit down there is alive and kicking, the local population of Luanda are fumigated against mosquitos on a daily basis - at around 5pm - and the government is corrupt as hell! Cracking place!

Back into a not so hot, but far sunnier Cardiff and a week of pain and misery (I mean fun workouts) has already begun. Oppo has been jabbed up to his eyeballs the poor bugger, and so as a result is now free to roam around his territory. Basically attempting to find the largest stick in the land.

Now then, a little bit of house keeping for those not on FB. Please, please, ensure that you have uploaded your 19.1 scores to the games site by 10pm (cutoff), so that I can validate them and pass the f**k out following 20 hours of travel! Then…get excited about 19.2!!

CrossFit Cardiff WoD

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull - ups

A cheeky bit of push and pull, getting your sexy bodies ready for the summer months. Whack those scores on the whiteboard please…

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WoD - Thursday 31st January, 2019

WoD - Thursday 31st January, 2019

Do you see those little pieces of plastic and rubber? They are called doggie chew toys. I’m gonna let you in on a little secret about those toys. They’re not gonna play with themselves! Okay? Without you, they’re just worthless hunk of plastic. Like a loaded gun without a trained Marine to pull the trigger. And in the case of the doggie chew toy, it’s up to you, my highly skilled beauty, my puppy punisher. My girl who will not take no for an answer! My fucking warrior who’ll never put down the toy, until Oppo either holds up his paws or goes to fucking sleep!

Let me tell you something. There is no nobility in shitting in your own crate. I’ve shat the bed, and I have slept through the night. And I choose sleep every fucking time. Cause, At least as a well rested man, when I have to face my problems, I show up in a clean pair of trousers, smelling like a million bucks and am not covered in shit!

Now, if anyone here thinks I’m superficial or materialistic. Go and shit the bed and start your day stinking, everyone crossing the road to avoid you, because that’s what’s you’ll get! 

But, before you depart this room full of freshly smelling winners, I want you to take a good look at the person next to you, go on. Because sometime in the not-so-distant future, you’ll be pullin’ up to a red light in your stinky, soiled pants - having had no fucking sleep, and that person is gonna pull up right alongside you in a brand new Porsche, with their beautiful wife by his side, whose got big voluptuous tits. And who doesn’t smell like arse! Who will you be sat next to? Some disgusting puppy, gravy bone on the go and smug smile on his shit covered face, crammed in next to you with a carload full of wet wipes from the fucking Pound shop! That’s who you’re gonna be sitting next to.

So, you listen to me and you listen well. Are you sick of sleepless nights, wiping up shit at 3am? Good. Pick up the doggie toy and start playing. Are your neighbours ready to evict you? Good. Pick up the doggie toy and start playing. Does your girlfriend think you’re a fucking loser? Good. Pick up the doggie toy and start playing! I want you to deal with your problems, by getting some sleep! All you have to do today … is pick up the doggie toy and play the games that I have taught you. And you will sleep! More than the sleepiest, most rested couch potato in the whole of the United fucking Kingdom. I want you to go out there, and I want you to RAM that doggie in Oppo’s face, till he fucking sleeps! That’s what I want you to do.

You be ferocious! You be relentless! You be a doggie chew toy fucking terrorist! Now, tire that Motherfucker out! AHHHHHHHHHHHHH!!!!

CrossFit Cardiff WoD

Complete as many rounds and reps within 9 minutes of:
3 Squat Snatch (60/40kg)
9 Wall Balls (20/14lbs)

Stolen but scaled, from Chris Spealler. Thank you and you thank him, as you are writing your scores to the whiteboard…

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WoD - Wednesday 30th January, 2019

WoD - Wednesday 30th January, 2019

Through absolutely no choice of his own, Oppo will be spending the majority of the day at the gym tomorrow, wandering around, cutting loose, helping me coach you all to elite levels of fitness.
Now he will of course be contained, as being the beast he is, this is certainly required. However, he has been marked as a very accomplished escape artist and can and will, lick any unsuspecting person; from 10 ft and with no prior warning! You, have been warned.

With Op’s in hand, I will be focused on getting you lot a significant response on the assault bike, as well as chase the little legend around, poised with a floor wipe, as apparently he is too posh to pee outside.

Come down and get in line for a cwtch, and if anyone knows how to use a papoose then I am all ears!

CrossFit Cardiff WoD

For 4 Rounds, each for max reps:
Within 3mins Complete: 
20/15 Calorie Assault Bike*
20/15 Calorie Row
Burpees Over The Rower
Rest 9 Minutes

*There will be a strict 1 minute cap on the assault bikes. My last piece of advice is…do not be lulled into a false sense of security!

Good luck and please record total burpees, across 4 rounds, to the whiteboard…

Oppo Cwtches.jpeg

WoD - Tuesday 15th January, 2019

WoD - Tuesday 15th January, 2019

Now I’m a little busy to give you your usual nightly insight into my hilarious day, and luckily for you lot, I am also waaaay to busy to torture you half to death with puppy spam, and so I will simply welcome him to the CrossFit Cardiff family and post your daily workout…

Welcome Oppo

Oppo’s

Oppo’s

CrossFit Cardiff WoD

A: Within a 20 minute window: 1 Rep Max Strict Press

Rest 5 minutes

B: Complete as many rounds as possible, within 5 minutes of:
4 Strict Press (40/30kg)
20 Double Unders

Please right loads, rounds and reps to the whiteboard…

WoD - Friday 7th December, 2018

WoD - Friday 7th December, 2018

WARNING: PUPPY SPAM BELOW

The new gym dog is coming! He nearly has his eyes open and therefore it won’t be long before he’s woofing at you to “open your hips Jimi…” or “kip the f**king dip!

Please, don’t be confused with the floppy ears, the apparent drunk gait or the his ginormous puppy dog eyes…he will be a trained killer! Once the word is out, no longer will rampant couples consider using the only, brilliantly illuminated car park on the estate to perform their sordid deeds; in fear of becoming the recipients of a significant licking!

Ladies, scroll down, but at your own peril as “Oppo” is a fearless, ruthless heartbreaker! He will pummel your love pumps until they ache with desire.

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 11 minutes of

10 Hang Squat Snatch (40/30kg)
10 GHD Sit Ups

Please write your total rounds and partial ab crunching reps to the whiteboard…

Oppo.jpg