WoD - Thursday 30th January, 2020

You would’ve thought after doing CrossFit for so long I’d have learnt about timings of workouts, estimates of how long they are likely to take so that folk finish with enough time to get cooled down and packed away in time.
Apologies to the 06:30 class yesterday, I buggered that one up! We all make mistakes hey. Maybe it was just that I thought so highly of you that I assumed that by 12mins you would all be sat around, school story time like, chilling and drinking coffee… reflecting on just how fit you are! 
I still think it would’ve happened had it not been for the unfortunate incident experienced with Josie’s bobble hat! 

CrossFit Cardiff WoD

‘Fran’
For time:
21 - 15 - 9
Thrusters (95/65lbs)
Pull Ups

RECORD YOUR TIMES!!! FOR YOURSELVES…everyone knows their Fran times. It’s the ultimate benchmark! Get PB’s (Only) on the board in red marker! 

WoD - Thursday 12th December, 2019

The Members Member

The Xmas party is rapidly approaching, and I am looking for some help in crowning the 2019 Members Member.

But, for those of you who weren’t here last year…I have to tell you the what it’s all about.

Towards the end of each Royal Marines recruit troop, the lads vote for who amongst them, should be awarded the Commando Medal. The Commando Medal is given to the man who has demonstrated throughout training, to an outstanding degree, the Commando qualities and Commando spirit.
Determination
Courage
Cheerfulness In The Face of Adversity
Unselfishness

These are qualities that I see in you all, every single day. It is one of the biggest driving forces behind CrossFit Cardiff as well as my passion for CrossFit. The positive affect that they have on everyone around them cannot be underestimated.
I would like you to vote for the gym's members member. Our example of The Commando Medal. The person who has demonstrated passion and the care for others. Take your time and think about it, think outside of the box, maybe not just the person who has been there for you, but for everyone.

I am going to leave a glass jar at reception, along with paper and a pen. Please, as you walk into the gym, take a few seconds to write a name down, screw up the piece of paper and pop it in.

Currently available and voting ends on Friday the 20th…get amongst it!

CrossFit Cardiff WoD

3 Rounds for time:
7 Hang Squat Snatch (70/50kg)
21 Pull ups

This one hurts, do everything you can not to put that bar down, you’ll just have to pick it up again. Scores to the whiteboard please…

WoD - Friday 4th October, 2019

So…now who’s legs are feeling a little like jelly?!

It may appear that I have punished them this week, and that’s true, but each day has had a different function. From squatting to pulling to lunging, all attack slightly different muscle groups sure, in differing ways due to the time domains of each workout. Really though, who cares?? Not the real world. Gone are the days when anyone think’s that weights on Monday, Wednesday and Friday and cardio on Tuesday and Thursday will get you fit. That pain you feel, that’s getting you fit!

With that in mind, have a bit of redundancy

CrossFit Cardiff WoD

For Time: 
50 Calorie Row
100 Double Unders
50 Pull Ups
25 Overhead Squat (60/40kg)
50 Pull Ups   
100 Double Unders
50 Calorie Row

Chip away and get those times up to the whiteboard on completion of a tough week…

WoD - Wednesday 11th September 2019

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

CrossFit Cardiff WoD

"The Seven"

Seven rounds for time of:
7 Handstand Push Ups
7 Thruster (60/40kg)
7 Knees To Elbows
7 Deadlifts (110/75kg)
7 Burpees
7 Kettlebell Swings (32/24kg)
7 Pull Ups

This is a challenging workout, intentionally. There is a lot to get through during the warm up, yet the spirit is to go as hard as possible and deal with discomfort. Should you need to share a barbell, don’t stress, you will be glad of the rest.
There will be a time cap in place but I reckon that you will be ok with that.

Please get your times up on the board once completed.

WoD - Friday 6th September, 2019

It’s Friday, I’m not winking this weekend and as a result am going to destroy Oppo on long arsed walks up and down beaches, woods, maybe some mountains. The poor little bugger will be a mess by the end of it, much like you lot after a week of training at the box. Ready and willing to just lay on his back, legs in the air while licking a wall! Pretty standard.

CrossFit Cardiff WoD

In pairs
Death by:
Thrusters (40/30kg) and
Pull ups

Partners can split the work as they like.

Death by:
On minute 1: 1 Thruster/ 1 Pull Up
On minute 2: 2 Thruster/ 2 Pull Up
On minute 3: 3 Thruster/ 3 Pull Up…etc until you die.

Completed rounds to the whiteboard please legends…

WoD - Friday 23rd August, 2019

Today is a sad day, marking the last week that The Famous G-Man will be with us! Like a true stud, he came on in, full of beans, in some questionable shorts, and kicked butt in the final WoD.
And with a little friendly encouragement from me, ran in the door at 5:49 for the mile run! What was more impressive though is that Melski followed him in, a time of 5:51, I think a 12min PB…must have been those shorts!

*IMPORTANT NOTICE*

Bank Holiday Monday Opening Hours
10:00 - 11:00: Open Gym
11:00 - 12:00: WoD
12:00 - 13:00: Coffee and Cake

CrossFit Cardiff WoD
Within 5 mins, complete as many rounds and reps as possible of:
1 - 2 - 3 - 4 - 5 etc ...
Toes to bar
Deficit handstand push ups

Rest 5 mins

Within 5 mins, complete as many rounds and reps as possible of:
1 - 2 - 3 - 4 - 5 etc ...
Assault Bike Calories
Pull ups

Get those buddies in for one final time this week and chuck your scores to the board please…

WoD - Wednesday 7th August, 2019

No surprises tonight sorry team. Just heavy arsed barbells causing lots and lots of fun! Taking you into partner workout hump day with a bang and a smile on your face.
There won’t be any surprises tomorrow either, not unless you want there to be that is. As you are all now aware that surprise fitness is the very best kind! Who knows, it may rear its pretty head again sometime. Never trust a CrossFit Trainer…they lie to get you to do painful stuff!

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible within 15 minutes of:
30 Double Unders
20 Dumbbell Hang Snatch (50/35lbs)
10 Pull Ups

These are you go, I go rounds. Rest and recover while your partner tears arse! Total rounds completed to the board if you can still hold on to the mark please…

WoD - Tuesday 30th July, 2019

Bugger off rain! I want to go outside on my day off and even out this t-shirt and ankle sock sun tan! Also, having my dogs balls in my face while writing reports is undesired and would be something else that a bit of sunshine would fix!

It’s not winter yet you scumbag weatherman, lets go!

Fingers crossed the weather gods heard me. Luckily you’re workout is in the comfort of inside the gym if they didn’t.

Ps. Not another ramble, but Conroy did his CrossFit L2 Trainer course this weekend, and hopefully anyway now will get the results. All I know is that he had a great reminder of just how much he loves a PVC pipe!

CrossFit Cardiff WoD

5 Rounds for max reps of:
1 Minute Max Effort Burpees
1 Minute Max Effort Air Squats 
1 Minute Max Effort Pull Ups 
3 minutes rest

Your score is total reps each round. Please get them up on that board before you leave!

WoD - Tuesday 9th July, 2019

In case you weren’t sure, rowing 1,000m kind of messes up your ability to do muscle ups, weird! Anyone else struggle to hold anything for the rest of the night, nope…just me. Whatever! Holy forearms Batman!
Great workout though, a challenge. I was wondering if anyone could go unbroken…
I did have my money, all of it, on Matt Parry, but he must have spent waaaay too much time d**king about in Business class lounges getting his hands rubbed in essential oils!
Maybe the comfort of the front of the aircraft has left it’s toll, rather than be wiling to eek out the last few reps, dealing with the fact that he is uncomfortable, he drops off with two left. He’s changed!

Plus, you left your special sock in the car park…

CrossFit Cardiff WoD

Bench Press*
8 - 8 - 8 - 8 - 8

*after each set:
5 Strict Pull Ups 
10 Press Ups

Get those massive loads up on the whiteboard please…

WoD - Friday 5th July, 2019

Maybe a Saturday team WoD. You know, more time on your hands as you don’t have work, you can take a morning off the renovations and throw down in the sunshine with your buddies, just like the good old days. They will take the piss out of you for a spell, you’ll die during the workout…they will take the piss out of you even more. Then, the same friends will thrust a free beer into your hands, and another, forcing you to not only take the rest of the day off from house shit, but abandon your car outside the gym, turn your Bat Phone off and get sunburnt and shitface drunk in a local beer garden. In turn and due to a raging hang over, forcing you to take the next day off too!

Basically, it’s a win win situation.

CrossFit Cardiff Partner WoD

16 Rounds for time:
8 Front squats (70/50kg)
10m Hand Stand Walk
8 Handstand Push Up
8 Chest To Bar Pull Up

These are you go, I go rounds. and no, you do NOT need chalk for Front Squats!! Times to the whiteboard and descend on Groves’s house please…

Groves in full holiday mode

WoD - Wednesday 5th June, 2019

As stated, zero banter.

I do need something from you please though…prey for us. Prey that the rain gods get the f**k out of dodge and allow not only these lunatics to do their thing…but for HanBane and I to be less moist!
Thank you in advance!

A bit of a different stimulus awaits you tomorrow, all the gymnastics.

CrossFit Cardiff WoD

For 10 rounds, every two minutes perform all of the following:
5 Gymnastics Kips
5 Toes To Bar
5 Pull Ups
5m Handstand Walk
Rest remainder of 2 min window.

Remember what I said about EMOMs. 🤦🏻‍♂️

WoD - Friday 24th May, 2109

How are the gymnastics bodies? How many of you are suffering from monkey butt? What I bet is that those who have been around the block a minute or two will have used the gymnastics mats to sit their ab mats on top of. The rest of you were likely looking at them thinking…”what are those muppets doing?!”…and then you got in the shower! Ouch!

My incessant rambling is utterly limitless by the way. Especially when messed up on sleep deprivation due to a certain puppy deciding that he absolutely must evacuate his protein rich diet and then play at 2:30am. The big brown eyes look up at you while the jaws head for “Ducky” but immediately understand that the look that is returned simply means NO…go to your bed! Clever little brown monster!

Another seriously cool pup though…

CrossFit Cardiff Partner WoD

In pairs and for time: 
50 Calorie Row
50 Thrusters (40/30kg)
50 Calorie Row
50 Pull Ups
50 Calorie Row

So this is all Suller’s doing, but…I didn’t stop it! Good luck, hell of an end to a week. Scores up please…

WoD - Tuesday 14th May, 2019

Did you go bonkers? Utterly mental fast? Please tell me you did, as I have done that workout twice now. The first time caused me to have to hang my head out of a Swiss hotel room window for about 30 minutes while I sorted myself out. The second time, I spent about the same amount of time attempting not to be sick on my back garden.

I sincerely hope that you enjoyed it as much as I did.

This may not be quite as much fun! 😬

CrossFit Cardiff WoD

A: For 4 Rounds, within 30s:
Max Calorie Assault Bike
Rest 3mins between rounds 

Rest 3mins between parts A and B

B: For 3 Rounds, within 2mins complete: 
15/12 Calorie Row
Max Rep Pull Ups
Rest 3mins between rounds

Please get those scores up on the board (one total number of cals for Part A and one total number of pull ups for Part B) and get out into the 20 degree sunshine! 😎

WoD - Tuesday 23rd April, 2019

Sorry it’s late, but it’s here! I have been enjoying some of the sunshine on my day off for the bank holiday. Motorbikes, puppies, special Easter cake (whatever the hell it was called - the one that would’ve had Judas on but he was a bit of a dick), kick arsed BBQ’s and Brewdog. If Carlsberg made Bank Holiday Monday’s…

HanBane is after you again with a workout borrowed from CrossFit Linchpin. Which means that you are all buggered…

CrossFit Cardiff WoD

Linchpin 30.3.2019
3 Rounds For Time: (strict)
20 Pull-Ups
20 Ring Dips
20 Toes To Bar
30 Med Ball Cleans (20/14lbs)

Get your backsides back to the gym, hit the ground running….

WoD - Friday 19th April, 2019

It’s that Friday feeling, and not just any Friday…GOOD Friday! No work, for some of you lucky buggers, just sunshine, workouts and fun times! All beginning with a workout at 11am.

You lot that can make it, don’t gloat too much. Many of you are the unsung heroes of the NHS, and will be getting your arse handed to you come rain, shine, night or day, bank holiday or not! And personally I…salute you!

CrossFit Cardiff Team WoD

In teams of 3 and for time:

Waterfall style Jackie’
1000m Row
50 Thrusters (20kg)
30 Pull Ups
Your score is the total time taken by all 3 athletes. Get them on the whiteboard…

CrossFit Cardiff Opening Hours
Friday: 10:00 - 13:00 (WoD at 11)
Saturday: Normal Hours 
Sunday: closed
Monday: 10:00 - 13:00 (WoD at 11, Yoga at 12)

WoD - Thursday 10th January, 2019

So not that you lot are cherry pickers, not at all, but the weightlifting class was REALLY popular, holy shit!

27 of you legends rocked up to hone your tekkers, with drills and positions, embracing the besting from the Ginger Ninja! Amazing stuff! But like I always say though, everyone love to lift heavy shit, slap each other on the arse and drink protein shakes…but no one likes to suffer in a brutal met con class though…

Can anyone spot the tumbleweed?!

With winter fully amongst us now, we need to warm up, and there are a few ways to do that. The Ben Bergeron Bleep test is one…

And in case you wanted to see just what it looks like…

CrossFit Cardiff WoD

Bergeron Beep Test
Complete an EMOM for as long as possible:
7 Thruster (40/30kg)
7 Pull Ups
7 Burpees

Once you can no longer complete these reps, within one minute, pop your scores to the whiteboard please…

WoD - Wednesday 2nd January, 2019

The first post of 2019, holy hell…Happy New Year!
I am purposefully going to make sure that it sucks though! Merely so that I can positively build some entertainment into your lives throughout the year.

We are going to have some cool times too, loads of banter and exciting times!

The rest of this week sees the last of the old timetable, with the usual class schedule back tomorrow but with the new beginning on Monday. It may take a few weeks to adjust, but at least if you rock up at the wrong time you will only have 30mins to wait. Easy!

I hope you guys all had a kick ass time last night, have fading hang overs and a new filled desire to get back to the gym and kick some arse! Here we go…

CrossFit Cardiff WoD

‘Cindy’
Complete as many rounds as possible, within 20 minutes of: 
5 Pull Ups
10 Press Ups
15 Air Squats 

Please record your own scores not just to the whiteboard but also to your own logbooks…

WoD - Monday 26th November, 2018

The time is nearly here…it is definitely NOT now, but it is NEARLY here. There is no need to put Christmas decorations up in November, neither is there a need to put them up in October or September!! WAIT!!! Remember what we strive for within CrossFit…intensity! Save the volume!
Get stuck into the Xmas spirit for a shorter yet more intense time period!

And…the first thing that you should do is PAY FOR YOUR XMAS PARTY TICKETS, please!
Christmas Day will be here quickly, but not before your hang over has passed!
£20 in cash to a coach and have them record your name on the super special list!

CrossFit Cardiff WoD

5 Rounds for time of:
50 Double Unders
20 Pull Ups

Short, gassy and one hell of a bicep pump! If you can hold a pen afterwards, please write your times to the whiteboard. If you can’t…ask someone else to do it for you!

A cheeky bit of love for CrossFit, guess what…it really hurts but…it really works!! 😍

WoD - Monday 12th November, 2018

They went with songs to the battle, they were young.
Straight of limb, true of eye, steady and aglow.
They were staunch to the end against odds uncounted,
They fell with their faces to the foe.

They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.

CrossFit Cardiff WoD

‘Remembrance’
Within 18 minutes, complete as many rounds and reps as possible of:
11 Hang Power Snatch (35/25kg)
11 Burpees
11 Thrusters (35kg/25kg)
11 Pull-ups

On the 11th Minute, rest in silence for 1 minute before continuing where you left off.

Please respect those who have paid the ultimate sacrifice….

WoD - Monday 5th November, 2018

Happy Monday team. I hope you guys have had an awesome weekend without dog scaringly loud fireworks going off. Rather friendly and manageable ones.

Come on in and start the week. Conroy is dishing out some significant fitness from across the other side of the world. He is relentless, why chilling, drinking and definitely NOT doing these devastating workouts…he is allowing your fitness to improve while his takes a different turn. Good luck!

CrossFit Cardiff WoD

For time:
42 Thrusters (20/15kg)
42 Jumping Pull Ups
30 Thrusters (40/30kg)
30 Pull Ups
18 Thrusters (50/35kg)
18 Chest to Bar Pull ups
9 Thrusters (60/40kg)
9 Bar Muscle Ups

Please, if you are able to lift your hands up high enough, then write your scores to the whiteboard…