WoD - Monday 17th June, 2019

I am extremely excited. In fact, I am as excited as an excited person who…has a special reason to be excited! And the reason why…it is my week to deliver to you a small window into my sadistic mind, done so through some good old fashioned, shared suffering.

And you…are going to love it!

Hopefully you have had awesome weekends, relish tonight, the last time this week that you will find yourself not in excessive amounts of DOM’s induced “discomfort!” 😉❤️😘

It’s all for you!

CrossFit Cardiff WoD

4 Rounds, each for time of:
6 Deadlift (70/50kg)
8 Power Cleans (70/50kg)
10 Shoulder To Overhead (70/50kg)
20 Pull Ups

Rest 3mins between Rounds…

Each round is designed to be a sprint where athletes are expected to hopefully move throughout with unbroken sets. Scale loads appropriately in order to achieve this.

Grit your teeth and push hard! If you are able to operate a whiteboard marker afterwards, then please record your times to the whiteboard…

WoD - Bank Holiday Monday 27th May, 2019

Class Times for the Bank holiday are below:
Open Gym 10:00 - 11:00
WoD Class 11:00 - 13:00*

* the class won’t take this long, but Murph is a tough workout and we will take longer to be able to coach it effectively.

CrossFit Cardiff WoD

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Please write times to the whiteboard…

WoD - Monday 20th August, 2018

I hope each and every one of your weekends were as drunken and thoroughly enjoyable as mine! 

I would like to share with you a brief message. An extremely boozy, seemingly whisky sponsored Scottish wedding, full of kilt wearing CrossFitters (going "Commando") is absolutely no good for your health...turns out! It is however, huge amounts of fun! 
Congratulations to good friends, made family through a bond of shared suffering. How perfectly weird is that to all of us!? 

Start the week right...

CrossFit Cardiff WoD

5 Rounds for time:
30 Wall Balls (20/14lbs)
20 Pull Ups

Legs and arms and shoulders...all a great recipe for wobbly whiteboard times...

WoD - Monday 2nd July, 2018

I hope you had a fun filled weekend of resting those tired legs! Suller is programming this week, and you might well need them! What you definitely will need are rested abs and freshly filed hands. Get rid of those calluses as you know...Suller just loves a Toes To Bar. 

Before that though, get in some pulling practice. 

CrossFit Cardiff WoD

Partner Frantasy land

For Time:
21 - 15 - 9 of
Thrusters (40/30kg)
Pull ups

Straight into 15 - 12 - 9 reps of:
Thrusters (50/35kg)
Chest To Bar Pull Ups

Straight into 12 - 9 - 6 reps of:
Thrusters (60/40kg)
Bar Muscle Ups

WoD - Wednesday 27th June, 2018

So anyone still sore from Monday? As stated, I am mildly apologetic for putting you through it, but once the pain goes, you will have a set of buns to be proud of! For sure! 

The sun is out and pumping, and it feels so fracking good...until you get a whiff of Ash post lunge! Unless of course, he sprays himself to death with Lynx! Then, all you get is the effect!! 
Once its in, you ladies are screwed!! 

Now tomorrow I am introducing something cool, it will be a challenge, but trust me..fun!

CrossFit Cardiff WoD

Teams of 3 will complete as many rounds and reps as possible within 10mins of:
6 Power Cleans (100/70kg)
6m Handstand Walk
12 Pull ups

The workout should be split as needed, one team mate per round is to perform the HSW.

Anyone recognise that handsome guy in the banner picture?? Yep...it's Rich Froning! 

Posting your rounds to the whiteboard is the only way that the world will know that you are still alive, so please do so!  

WoD - Monday 28th May, 2018

Michael Patrick "Murph" Murphy (7 May 1976 – 28 June 2005) was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on 28 June 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

The U.S. Navy ship, the USS Michael Murphy, and several civilian and military buildings have been named in his honor.

Murphy was killed on 28 June 2005 after he left his cover position and went to a clearing away from the mountains, exposing himself to a hail of gunfire in order to get a clear signal to contact headquarters for relaying the dire situation and requesting immediate support for his team. He dropped the satellite phone after being shot multiple times but picked the phone back up and finished the call. While being shot, he signed off saying- "Thank You", then continued fighting from his exposed position until he died from his wounds

CrossFit Cardiff WoD

"Murph"

For time:
1 mile Run
100 Pull Ups
200 Press Ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull ups, press ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound (10kg) vest or body armor, wear it.

Today is not really about getting a workout in, it is about respecting those who have given their lives for others; who have paid the ultimate sacrifice. 
Once the last man or woman has finished, please write your scores on the whiteboard and do so with pride. Thank you all, for respecting something so important to me. It means a huge amount and I am so proud to call you all family. 

Bank Holiday Monday Opening hours: 10am - 12pm  
Workout begins at: 11:00am

WoD - Thursday 24th May, 2018

Lets all join together and congratulate Ash for making his flight on the second chance! However, had he not been such a muppet and got it the first time, we only would've had to have cycled for 220 calories and NOT 440!! If you weren't sure, it totally sucks!!

Possibly not quite as much as what you legends did today! I wasn't lying hey? It really hurt. The original workout was as follows:

4 Rounds, each for time:
50 Double Unders
25/20 Cal Row
20/15 Cal AB
15 Bar Over Burpees
Rest 4mins between rounds

Which I'm not sure is actually harder than 3 with longer rest. I'm pretty sure that during the 3rd round, Jack has never actually pedalled that slowly, ever before. 

Speaking of pedalling through mud, there are only a few days of May left and you all know what that means...just a few more days to give the may challenge a go. Don't be shy, it's a lovely workout!! 

Anyway...a classic for you. Can anyone go sub 7? 

CrossFit Cardiff WoD

‘Helen’
3 Rounds For Time:
Run 400m
21 Kettlebell Swings (24/16kg)
12 Pull ups

WoD - Monday 12th May, 2018

You lot warm my soul, you make the hair (and that's a lot) on my arms stand up, you make my heart sing...you are what CrossFit is all about. 
When one of your own reaches out and asks for some support, you rally and protect; get involved; demonstrate your loyalty. Not just though...you welcomed others wonderfully. Those new to CrossFit, coming in on day 1 to a charity workout - a really hard charity workout - set for a member, still happy to come on in and get involved. And all because of you. You welcomed them into our family and I would like to thank you for it. 
It is the very best place to train, an environment which is safe: no judgement, no bullshit, just sweaty, chalky hugs! Wonderfully Welcoming, yet fiercely loyal! 

I love every one of you! 

CrossFit Cardiff WoD

'Barbara'
5 Rounds for time:
20 Pull ups
30 Press ups
40 Ab-mat sit ups
50 Air squats
Rest 3mins Between rounds. 

Go hard, it's a girl. Write your times for each individual round on the whiteboard please...

WoD - Friday 27th April, 2018

Hands up if you are loving the fact the heavy lunge is back?! Butt cheeks of steal! Eddie Hall has nothing on you heroes. 
Now I know you all loved today's WoD, it was basically a dose of pecs and abs, all the show muscles. Ready for the beach! Ass and abs. 

When you see this you are NOT going to like it, but think yourself very lucky...it has been adjusted to be "doable", by anyone, so long as your last name is Fraser or Toomey! Otherwise you're f**ked! ;-) 

CrossFit Cardiff Partner WoD

With a partner and for time:
100 thrusters (50/35kg)
100 pull ups
On the minute, every minute, 1 partner will run 100m

Please smother Suller with love for programming such a FUN workouts, before you write your scores on the board...

WoD - Monday 26th March, 2018

Welcome to a new week you fitness fanatics. I can already sense that you are busting to get going. The exciting things about this week is that your fate is being left up to a guest programmer. Oakley, luckily for her, lives MILES away, but...I know exactly where. So, if you want revenge, just let me know. 

Next on the list, is the end of week and end of Open throw down. Now, this is a coloured team specific event, however, anyone is welcome. Should we have additional folk, not currently allocated to a team, you will be split evenly amongst each. You will just have to wear a green t-shirt, blue shorts and red socks...and look f**king cool doing it! 

The day
10:00 - 10:30: arrive, brief and warm up (this may take a minute)
10:30 - 12:00: WOD
12:00 - 12:30: Hang out, recover, get food
12:30 - 14:30: Screening of the new CrossFit feature film: "The Redeemed and the Dominant"
15:00 - 03:00: GET SMASHED!!!*
*Timing is subject to change! 

WoD

This 90mins window is one continuous workout, divided into sections where teams will sub athletes in and out, in twos and three male or female teams, decided in American style team huddles*, but finalised by the captain. 

For example: (this example may be correct, or maybe a red herring)
Min 0 - 15: 3 female team members will complete a 1RM Clean and Jerk
Min 15 - 25: 3 mixed gender team members will complete an AMRAP of: 400m Run
Min 25 - 40:*************

And so on. 

The full details of this 90mins will be released in sections throughout the week. But importantly, they will all be channeled towards fore-filling the traits of the massively successful Open season that we have had so far: masses of fun, hugely supportive and community developing. All inclusive. 

Anyway. Please keep your eyes peeled on the website, facebook and Instagram for further details. Could someone who is reading this, please tell Hugh, as he has none of the above. ;-) 

*American style team huddles not compulsory and are in fact, not advised. 

What you have all been waiting for. Oakley's thrashing number 1. Can anyone go unbroken?

CrossFit Cardiff WoD

For time:
1 Mile Run
100 Medicine Ball Cleans (20/14lbs)
50 Pull ups

Please, go hard on that run, grit your teeth on the MBCs, and do NOT exit horizontally from the bar in an effort to get your times on the whiteboard first! 

Can you tell which one she is? 

WoD - Tuesday 6th March, 2018

YES!! Monday night lights is juuuuuuuuuuust as awesome as any other time of week lights! Legit atmosphere and support going on through all heats, and seriously needed when your legs and lunges are burning as much as that! Maybe it was the heat coming from your legs that melted the snow...no?

Now then, speaking of no snow....no excuses. Get down and go hard on this sprint...

CrossFit Cardiff WoD

For time:
25/20 Cal AB
50 Pull ups* 
Rest 5mins
25/20 Cal Row
50 HSPUs*
Rest 5mins
Sprint 400m*
50 Double Unders

*Scale the HSPUs and pull ups so that they can be completed within 3 sets and quickly. The run of the final couplet is meant to be an absolute sprint, as are the calories for the bike and the row. Don't hold back, get after them hard.

Please scribe your blistering times from each couplet to the whiteboard.... 

WoD - Thursday 1st March, 2018

Spring is coming hey?? I know what you're thinking...BULLSHIT, it's fricking freezing...

Luckily for one of you though, Proddsdóttir, she gets to keep snug in her fetching weighted vest...oh wait...no...it's the 1st of the Month!! The first day, in a month, where she hasn't had to wear it!! 

In case you didn't know, Prodders, has been lugging around a 10kg weighted vest for the entire month, only parting with its company during fleeting showers and work hours. The remain time she has been attempting to raise money and awareness for an amazing charity, Papyrus
There is still time to donate, please, visit her just giving page here

This, along with many other reasons, is why I have decided to do this...

Congratulations buddy! Very well deserved and thank you for inspiring us all to be better versions of ourselves throughout February. 
Enjoy that weight lifting off you shoulders. 

CrossFit Cardiff WoD

For Time:
Run 200m*
20 Pull ups
Run 400m* 
15 Chest to bar pull ups
Run 800m*
10 Bar muscle ups
Run 1 mile*
5 Rope climbs

*if mother nature decides to pull all of our pants down and give us a damn good spanking, be prepared for these runs to morph into something else. #rowforthewin #rowing3timesperweek #variancebro

Please write your bad assed times on the whiteboard like good CrossFitters...

WoD - Friday 2nd February, 2018

Rarely do I get cause to say this and actually, really mean it. But...thank F**K it's Friday! My legs are in bits!! No where near as much as Matt Parry's, obviously, that poor man nearly died on Tuesday, and I caught him hugging a parallette's after yesterday's WoD. 
Sorry brother! 

Nearly there team. The less said about today the better. Poor Tim in the morning class may not have made it to the bike before having to go outside and check that he hadn't lost his keys in the bushes?! 

Happy Weekend all!! 

CrossFit Cardiff Partner WoD

In pairs, splitting work as needed complete as many rounds and reps as possible, within 15mins of:
30 Hang Power Clean and Jerks (40/30kg)
50 Pull ups
4x100m Shuttle sprints

Good luck and welcome to the weekend. Before you go out and get so drunk you attempt to climb into a shoe...please write your rounds and reps on the whiteboard...IN ONE COLOUR (there is a method to my madness). 

WoD - Wednesday 24th January, 2018

Welcome to the hump day...what so soon?! Doesn't time just fly by when some ginger bastard is trying to kill you will burpees and rowing. 
Hands up, anyone else's legs not work for a significant proportion of last night? Yep, mine either. 

Small house keeping point. I know that we do bad things to you and as per mentioned, your legs...but could you please, please leave your gym bags upstairs. Please. 
Think of it this way, climbing the 14 (that's it, INCLUDING the top one) stairs will encourage oxygenated blood to flood to juuuuust where it's needed. HATS, COATS, BAGS and other stuff. Please, put them upstairs where the beautifully decorated balcony affords you a bad assed view of the pain you are about to endure! 

CrossFit Cardiff WoD 

5 sets, all within a 2min window of: 
Max strict Pull Ups
Max strict Handstand Push Ups
Max set of Double Unders
Rest 2mins after the doubs and before the HSPUs

LOOK how good it is, the view...please ignore whatever Ash is doing to Jack. "Bro'ing out!!!"

WoD - Thursday 21st December, 2017

How's sneezing team? Good fun? Rest up so that you can all laugh in comfort at those kick ass Christmas crackers jokes! 

So then, lets see how the legs are. We have an underused benchmark girl for you today. Mary. 

CrossFit Cardiff WoD

"Mary"
Within 20 minutes, complete as many rounds in as you can of: 
5 Handstand Push Ups
10 Pistols
15 Pull Ups

WoD - Tuesday 21st November, 2017

NO more Assault Bike and NO MORE Medicine Ball Cleans...PLEASE!!! But I will take one ticket to the Xmas party!!! Lets go team, get coughing up. Do NOT be disappointed as you all know what a night it is going to be! 

With the party being on the 16th, I am giving you guys the cut off of the 1st of December. That will give me just over two weeks to barter for as much free booze as humanly possible. 
I intend on shaving Ash's manly chest and oiling him up, offering him as a hot date for an evening on the town with our host. Right at the very moment that she becomes distracted by his deep blue eyes, I shall swoop in and request the alcohol; enough to make the after party plenty of fun! 

Anyway, it's time for a slog...

CrossFit Cardiff WoD

For time:
100 Double Unders
25 Power Cleans
25 TTB
25 Front Squats
25 Pull Ups
50 STOH
25 Pull Ups
25 Front Squats
25 TTB
25 Power Cleans
100 Double Unders
Barbell Loaded to 50/35kg

Please post times to the whiteboard, if you can still see...

Accessory Program

Squat

1. Goblet squat with small plate (ideally 1.25kg or less weight than you used in the 6th week) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)

1. Single leg touchdown progressions - 4 sets x 5 reps off a 24" box

2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)

2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)

WoD - Friday 10th November, 2017

For The Fallen

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.
 

Today we celebrate Remembrance Day. But this time it isn't about the workout, it is about something far bigger. It is about celebrating and honouring those who paid the ultimate sacrifice for our country. It is about remembering that this spirit of courage, bravery and sacrifice continues to the present day, with those men and women of HM Armed Forces deployed around the globe, far from their loved ones, fighting for what they believe to be right. 

"When you go Home, tell them of us and say, 
For your Tomorrow, we gave our Today"

John Maxwell Edmunds
1916

CrossFit Cardiff WoD

'Remembrance'

Within 18 minutes, complete an AMRAP 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 post rounds and reps to comments...

WoD - Friday 27th October, 2017

Start getting festive team! The Sixth annual CrossFit Cardiff Xmas party is coming! Booked at the Bootlegger on Womanby Street. Details below:

Arrive from 7pm
Food from 8pm (If you rock up too fashionably late, be prepared for this section to be gone)
Band from 10pm (Shanghai Shufflers)
DJ there after until 2:30am
2:30am. AFTER PARTY AT ASH'S!! 
All for £20 which will include some free booze

If you haven't been to one of our Xmas parties then please, trust me, plan on doing nothing the following day. Really! 

Grab a coach, when you get chance and hand over your hard earned cash! They will record your name and you will be ready to rock. 
All that will be left to do is get your handbags and gladrags ready! Please, dress how you want but don't embarrass yourself like Ash is bound to by wearing a CrossFit t-shirt! 

The Facebook event

Add yourself as attending if you are, and share amongst those who aren't friends with me. The venue website is below...

Cardiff Bootlegger

Anyway, what you really came on here to find out...Fran on heat! 

CrossFit Cardiff Partner WoD

3 Rounds for time of:
15 Thrusters (40/30kg)
15 Pull Ups

Rest 5mins

3 Rounds for time of:
15 Thrusters (40/30kg)
15 Pull Ups

Partners can split the work however they want.

Please post times to the whiteboard...

WoD - Friday 13th October, 2017

The date means nothing, just another number. One that you will count to a couple of times during today's workout. 

Get after it team. 

CrossFit Cardiff Partner WoD

For Time:
21 - 15 - 9
Thrusters (40/30kg)
Pull - ups
15 - 12 - 9
Thrusters (50/35kg)
Chest to bar Pull - ups
12 - 9 - 6
Thrusters (60/40kg)
Bar Muscle Ups

Watch something serious cool...HERE

Athletes may split the work as needed throughout. Please post times to the whiteboard....

WoD - Friday 15th September, 2017

If you are reading this you, then you have nearly made it to the end of the week without The Ginger Froning killing you! You thoroughly deserve a pat on the back, a beer and maybe even a treat. However, don't start counting your callouses yet...

CrossFit Cardiff Team WoD

In teams of 3 in a You go, I go style:

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Burpees
Rest 3mins

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Pull Ups
Rest 3mins

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Ab Mat sit ups

GOOD LUCK and please post rounds to the whiteboard...

The secret of the bicep girth...photographic enlargement and pegboards!