Workout of the day
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Penblwydd Hapus
If you see her about the gym, doing things that we all could only wish for, please stop her for a tiny wee second, and wish her a MASSIVE WELSH Penblwydd Hapus.
Because, although I might well be very bias, she is one hell of a human and deserves far more than all of the love.
Kind. Brave. Brilliant.
CrossFit Cardiff WoD
CrossFit Total
The CrossFit total is the sum of 3 lifts:
Back Squat, 1 Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep
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
THE HAPPIEST OF BIRTHDAYS TO ONE OF THE LEGENDS OF THE BOX…ATTILA!!!
Penblwydd Hapus brother, I hope you have a fucking awesome day dude! Massive love from everyone at the box. Come in and get those calories done!
CrossFit Cardiff WoD
Every 6 mins for 5 rounds:
40 Double unders
20/16 Calorie assault bike
Specialty
This might be almost entire incorrect but…
Kipping handstand press ups
Every minute, on the minute, for 10 minutes…
3 - 5 reps
5 rounds of:
5 bench press
15s L sit
PENBLWYDD HAPUS to your one and only, Irish assassin Nicole “See you laaaater” Hagan!!
She is an absolute legend and 100% needs to complete assault bike calories for every single class. UNLUCKY… it’s your fault for being so loved!
Have an amazing day buddy, love you even if you will never train with me!
CrossFit Cardiff WoD
‘Gretel’
10 Rounds for time of:
3 Clean & Jerk (60/40kg)
3 Bar over burpees
Specialty
Sometimes people come into your life a little unexpectedly, when you least think, dig their claws in and do not let go! Lucky her name is Cath Knapton, we all love her and today is her birthday!
From a member to a members member, to a sister to most of us, not many folk I know would at the drop of a hat bring you: Penylan Pantry veg boxes; double cream; lend you her car or drive you to Swansea to get yours and swap a works shift to dog sit your utter nightmare of a cocaine snorting, possessed animal!
The fact that she is such a close friend is one of the many reasons why i am grateful for having CrossFit Cardiff, despite spelling her name with a K for at least 6 months!
But hey, maybe if I hadn’t have done that, things would be different!
Happy Birthday you legend, we all love ya!
CrossFit Cardiff WoD
For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps of:
Strict handstand push ups
Press ups
Dumbbell row*
*perform on both arms before moving on
F**k your workout videos…tag the shit out of Cath for her big day!
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…
It’s that Friday feeling, likely to be a rainy day as our wonderful weather is taking a break, ready to be shit hot again throughout the September Indian summer that we are going to have!
Anyway, enough bollocks about the weather, you lot have a job to do for me please. Your near and dear, Ashwell, turned the fruitful age of 24 last week! 24, holy shit! One year away from cheap car insurance and access to some of the world’s finest evening entertainment.
Now, as I am such a prick of a boss, he was forced to work on Thursday (the day after his big day) and so Ash unfortunately could not fully enjoy his celebrations. Not nearly to the extent that I want you to lead him to on Saturday night.
Get him out, and get him so smashed that his antics of attempting to climb into his own shoes get him an evil star from the Ms. It is his birthday after all!
CrossFit Cardiff WoD
For time:
400m Run
21 - 15 - 9
Deadlift (120/80kg)
Box Jumps (24/20”)
400m Run
Please put your butt cheek burning times up on the whiteboard before dragging the ginger ninja to the pub for Saturday’s pre-drinks.
As some say around these parts…Penblwydd Hapus you lovely buggers you!!
8 long years ago I opened the doors of CrossFit Cardiff (albeit a different door to where we currently are), very tired and very afraid that: it would all fail; no one one show up; and if they did they would likely die if they decided to use one of the GHDs that I had finished building at 3 o’clock that morning. A significant number of bolts were currently residing in the bush outside.
But I need not have worried, the place was packed, from start to finish. People came from all over the country to see our little box, throw down with us and drink a beer or ten. Fight Gone Bad, my first ever workout, and the first that was ever coached at the gym. Utter carnage ensued. Not just for that day but for the next 8 years, we have all learnt, grown, succeeded and failed, but are still smiling and trying to improve.
We are truly blessed to have such an amazing box, full of utter legends doing wonderful things on a daily basis! And because of that place, I wake up everyday feeling safe.
Thank you all, drink a beer or ten! Here’s to another year of happiness.
Apologies if the above is a little disjointed, I have a possessed puppy who is currently running rings around me.
CrossFit Cardiff WoD
5 Rounds for Time of:
10 Handstand Push Ups
10 Chest To Bar Pull Ups
Please write your beach body creating times to the whiteboard…
The Affiliate Agreement Sent
The Plan
Day 1
Fight Gone Bad
This is a very special day...Woody, one CrossFit Cardiff's longest standing members and absolute stud turns 30 again today!! And...you wouldn't have a clue!
Almost immediately upon joining the gym, Woody adopted a strong role within the community. Through unrelenting kindness to others and generosity, often to her detriment, she would make all those around her feel happy.
There was no fooling her, a tough shift on the ambulance, an argument with your other half, maybe even something as simple as a bad workout at the gym resulted in an invite to dinner; something that was very hard to say no to. Even though it's always kick ass, not because of the food, rather as you know how much better you'll feel when you leave her company.
Woody, you may never know how much you mean to me, this gym and the people within it. You and your family are a huge part of our lives, so much so, I would hate to think of what it would be like without you.
I don't know who Alan Jenkins is, but a very Penblwydd Hapus to you from everyone at CrossFit Cardiff....
CrossFit Cardiff WoD
A: Within 15mins:
1 Rep Max Snatch
B: Within 15mins:
1 Rep Max Clean & Jerk
Another chance to test yourselves, but this time on strength. You know what to do after the class, and more importantly when to right in RED!!
Six years ago today, the doors of CrossFit Cardiff opened the doors for the first time. At 9:30am, on a rainy Saturday morning, approximately five hours after throwing the 'spare' nuts and bolts from the newly assembled GHDs into the bush opposite, the first members of our family walked over the threshold; excited to see the new fad, taught by two young (younger) guys, still wet behind the ears, desperate for sleep.
The small yet perfectly formed ice box of fitness was bouncing within minutes. Nervous looking legends who had traveled from as far as Leeds warmed up ready to tackle 'Fight Gone Bad'; my first ever CrossFit workout.
For hours, heats came and went. PB's and sweat flying every where and just think...we didn't even have a sign...
Since that day, I have made more mistakes then I can remember. Regardless, soon enough something had to change...
And thanks to an amazing family we opened the doors without anyone dying and only having to cancel one class...
And now, it is just a normal part of your lives. Here's to another six years of thrusters, burpees, drunken escapades and hang overs. Post Xmas Doo embarrassed faces but definitely NOT anymore Reebok CrossFit "Games" hot tub parties.
Thank you to everyone for your support over the years.
CrossFit Cardiff WoD
5 Rounds each for time of:
Row 40cals
Rest 2mins
Run 400m
Rest 2mins
Add the 400m run time to the time taken to row 40cals for a total time. Repeat each round. Please post times to the whiteboard...
