WoD - Tuesday 20th December, 2022

Just as a reminder you legends, below are the Box Xmas opening hours over the silly season…

CrossFit Cardiff Festive Opening Hours
Xmas Eve - 10:00 - 12:00 Open Gym
Xmas Day - 11:00 - Until the last burpee is done
Boxing Day - CLOSED
27th - 31st
WoD Class - 10:00 - 11:00
Open Gym - 11:00 - 12:30
New Years Day - CLOSED
January 2nd Bank Holiday:
WoD Class - 10:00 - 11:00
Open Gym - 11:00 - 12:30
January 3rd: Regular hours

Continue on at least one last hard week of training prior to the full commitment to the silly season, come on!

CrossFit Cardiff WoD
4 Rounds of:
5 Front rack walking lunge
10 Front Squats
5 Front rack walking lunge

These are straight sets, high load throughout.

Specialty
Handstand walk practice

Find a 3 rep max weighted chin up
Then:
3 - 3 - 3
Chin ups
@90%

WoD - Wednesday 4th March, 2020

Happy hump day team. And what a treat we have for you later, as per another yet last reminder, remember two key factors…

1. Zoe Harcombe is lecturing at the box in the evening!

2. Class times are as follow:

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

THESE ARE THE ONLY CHANGES TO THE TIME TABLE BY THE WAY. MORNING IS AS NORMAL

We will accept thanks in copious bars of 85% or above dark chocolate. DO IT!

CrossFit Cardiff WoD

Back rack walking lunges
8 - 8 - 8 - 8

Write loads for all sets up on the whiteboard please…

Metcon

Tabata - 20s on 10s off: 
Bike
Double unders
Down ups
Bike

Rest 1 minute between each movement

Record the lowest score for each movement on the whiteboard…

WoD - Friday 28th February, 2020

Get ready boys, tomorrow is the day! Avoid your other halves like the plague!

If you can’t get away at least ensure that you are constantly around either water, mud, swamps, burning coals, bear traps, broken glass and KY jelly! Tie their shoe laces for them, double knot the bastards hard, melt the same knot with a lighter…it will never come undone.

Keep your head on a swivel, never switch off…sleep with one eye open, just survive until midnight!

Good luck and god speed.

CrossFit Cardiff WoD

Front rack walking lunges 
8 - 8 - 8 - 8

Nice “easy” finish to the week for you! Loads up on the board please…

Met Con

50 - 40 - 30 - 20 - 10
Ground to overhead (20/15kg plate)
Ab mat sit up

The first time really that this has looked like a “strength/met con” day. IT IS NOT. These are two separate classes, if both are to be performed then ample rest between classes should be taken.
Avoid monkey butt and get those times up loud and proud…

WoD - Wednesday 12th February, 2020

Get ready for the weekend…

We have our ninth year birthday, official throwdown! Team of…a certain amount of athletes…will compete (in a fun, who gives a shit if you’ve had a beer or 10 the night before, in fact that might be funny) way, across the day and over a set number of SUPER COOL workouts!
Unfortunately for you lot, I programmed these workouts while angrily travelling home yesterday (ish - finished programming them), and so they might be a little evil.
You’ll be fiiiiiiine!

Following, we will have a bunch of food and a couple of cheeky beers…why not! Get excited!

CrossFit Cardiff WoD

A: 10 - 10 - 10 - 10

Back Rack Walking Lunges*
*pick a HEAVY weight and stay with it throughout all sets

B: 2 Sets:
1. 1 Minute hollow hold
2. 1 Minute side plank (each side)
3. 1 Minute superman hold

Get those loads up on the board please legends….

Met Con

5 rounds for time:
10 Kettlebell deadlifts (2x24/16kg)
30m farmers carry (2x24/16kg)
10 Kettlebell push press (2x24/16kg)

Penblwydd Hapus buddy!

WoD - Wednesday 29th May, 2019

I’ve cracked it, after over four months of research, attempting a large variety of methods, I have finally discovered just how to completely mess up a 6 month old GSP puppy.

For those who require this service, there is a hefty fee. However the method is relatively simple. Deliver your pooch to CrossFit Cardiff and I shall return him/her in a semi comatose state a mere 24 hours later. The following kit list will be required to accompany each soon to be sleepy K9:
- One other 2 Year Old GSP
- 1250g of whole pigeon mixed with 50% tripe
- A vast Swansea based beach
- A non squeaky, green floating dog ball, preferably with a hole in the middle causing a whistling sound when thrown.
- 2 cans of BrewDog Mail order Martian
- 2 cans of BrewDog Elvis Juice
- 2 cans of BrewDog Speedway
- 2 cans of BrewDog Barrel aged Albino Squid Assassin
- 2 cans of BrewDog Punk IPA
- 2 cans of BrewDog Hazy Jane
- Subsistence for BBQ Ribs, cheesy garlic bread and IPA
- And finally, a GPS tracker and night vision googles.

You can expect your GSP returned to the same location dribbling, unable to fully function and absolutely covered in sand precisely 24 hours later.
A large fee will be required on drop off, PayPal is fine.

CrossFit Cardiff WoD

Back Squat
4 - 4 - 4 - 4 - 4 - 4

4s utterly suck! And you…are going to love them! Scores to the whiteboard please…

WoD - Tuesday 12th July 2017

After a moderate load squat with a cheeky rep range, we are going heavy! 

The goal for tomorrow is to progress through the reps by gradually loading the bar with more load for each set.
The mistake would be however, to start super light...in the words of Robbie Lawson..."NO, NO, NO, get after it from the start!" 

CrossFit Cardiff WoD

Back Squat

5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1

Please post loads to the white board...