Viewing entries tagged
Rest In Peace

WoD - Thursday 20th February, 2025

WoD - Thursday 20th February, 2025

Shortly before 12:15 hrs local time Corporal Mulvihill was taking part in a patrol engaged in operations near Sangin, Afghanistan. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed Corporal Mulvihill instantly, he died leading his Section and the Company from the front.

Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in OP Palliser and OP Silkman in Sierra Leone and OP Banner in Northern Ireland.

During his time at 42 Commando he was promoted to Lance Corporal before joining Air Defence Troop in 2002 where following the completion of his specialist training, he was further promoted to the rank of Corporal and drafted to the United Kingdom Landing Force Command Support Group, where he remained for 2 years.
From here Dee joined Alpha Company, 40 Commando Royal Marines in April 2006.

‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.

‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando Royal Marines and the wider Corps family.

‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to get married in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.

Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:

The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.

As a marine, he epitomised the Commando spirit. A courageous and selfless comrade, his cheerfulness in the face of adversity could be guaranteed; he always demonstrated the very highest standards of professional competence in everything that he undertook."

CrossFit Cardiff WoD
"The Bear"
Complete as many rounds and reps as possible within 20 minutes of:
12 OH Walking Lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups

Immediately upon completion of the 20 minute workout, athletes will stand in silence for one minute as a mark of respect for the fallen.

Specialty
A: 5:00 to build to a heavy 2 TnG snatch

B: 3 Sets
Max unbroken power snatch (60/42.5)
Rest 3:00

C: 3 Sets
10/10 back rack Bulgarian split squat

WoD - Monday 30th October, 2023

WoD - Monday 30th October, 2023

Following the CrossFit L1 seminar, held at the gym on November 11th, at 18:00 we will be leading the memorial workout “Chad 1000X”. Below is why…

Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” - in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

CHAD 1000X has brought together thousands of registered participants, as well as hundreds of thousands of dollars raised since 2020, looking to be part of something greater than themselves. To not only bring awareness to the epidemic of suicide, particularly among veterans, but also to help be part of the solution through the support to the The Step Up Foundation and other veteran health initiatives.

This year, join us again in paying respect to Chad Wilkinson and all those who have been lost to suicide, while also committing to try to change the number. #CHAD1000X

Chad Wilkinson
For time:
1000 Step ups (20”)
Wear a 20/15kg rucksack.

Sara has been a close friend of mine for many years, I know this workout is hard but click below and take the time to listen to this podcast, it isn’t easy but will provide motivation…

Back to Monday and I hope you all had a kick arse Halloween throwdown weekend…

CrossFit Cardiff WoD
Complete as many round and reps as possible within 20mins of:
Run 400m
15 Overhead squats (45/30kg)

WoD - Friday 21st April, 2023

WoD - Friday 21st April, 2023

Happy Friday you legends! I hope you have all had a good week, the pain from Angie has eventually subsided and your drinking arm is ready and awaiting some serious usage over the up and coming weekend!

But… before that… we shall pay some respect for the result a very sad accident.

CrossFit Cardiff WoD
“Sadie Jane”
Complete as many rounds and reps as possible within 23 minutes of:
16 Shuttle runs (25ft = 1 rep)
9 Bar facing burpees
3 Power cleans (185/125lbs)

WoD - Monday 24th May, 2021

WoD - Monday 24th May, 2021

Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humorous, generous and loving. “His family meant everything to him, he was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died on the 22nd of May 2013 in an attack close to his home barracks. Drummer Rigby, 25, from Manchester, leaves behind a two-year-old son; Jack, his mother and his step-father and two sisters.

Gone but brother, we shall never forget. Rest In Peace.

CrossFit Cardiff WoD
"Riggers"
For Time:
22 Cal Row
25 Squat Cleans (40kg/30kg)
22 Double Unders
25 Bar-hop burpees
22 Double Unders
25 Push Press (40kg/30kg)
22 Double Unders
25 Pull Ups
22 Cal Row

Please post times to the whiteboard

Riggers.jpg

WoD - Wednesday 2nd December, 2020

WoD - Wednesday 2nd December, 2020

This woman was such a legend! A fighter and an utterly fearless leader, she will always be remembered for the huge amount of good that she was responsible for.

On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.

Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.

Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.

An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

CrossFit Cardiff WoD
Kelly Brown
5 rounds for time of:
Row 440m
10 Box jumps (30/24”)
10 Deadlifts (125/85kg)
10 Wall balls (30/20”)

Hit this hard, respect Kelly and get those times up before you leave…

KB.jpg

WoD - Monday 12th October, 2020

WoD - Monday 12th October, 2020

You’re arses are mine for the week! Stand by for some challenging yet super fun (of course) workouts. And remember, we have an exclusive competition through Battle Cancer this weekend. Get your arses amongst it, grab a team and get involved, it is for an awesome cause!

More info for this is on the Facebook members group, our IG and the Battle cancer IG as well as this blog from a few days ago. All measures to prevent the spread of COVID have been implemented.

Below is the link you need to register:
https://www.eventbrite.co.uk/e/118612777009

For existing teams, you will need to register via Competition Corner so that they are able to submit their scores and will get emails with the workouts etc. 

Link here:
https://competitioncorner.net/events/4092/tab/details 

Anyway, workout time, we begin the week with a hero…

CrossFit Cardiff WoD

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

“Roy”
5 Rounds for time of:
15 Deadlift (100/70kg)
20 Box jumps (24/20”)
25 Pull ups

Please get times up on the whiteboard before you trot off on your merry ways…

Roy.jpg

WoD - Tuesday 2nd June, 2020

WoD - Tuesday 2nd June, 2020

Another day, another hero workout. This one is a mental battle, one that you can always go faster on, if you really want to.

CrossFit Cardiff HomeFit WoD

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Donny
21 - 15 - 9 - 9 - 15 - 21 reps for time of:
Deadlift (100/70kg)
Burpee

Loading
Barbell (100/70kg)
Lighter barbell
1 DB/KB (perform 21 deadlifts on left arm, 21 on right, continue for the remainder of the WoD)
2 DBs/KBs
1 Rucksack

Warm up
A longer run, slowly and once. Run away from your house for 5mins and run back.*
2 Rounds of:
20 Cossack lunges
10 Walk outs with 5 - 1 press ups (5 on the first, 4 on the second, etc)
10 Good mornings

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

Hero_Donny.jpg

WoD - Monday 1st June, 2020

WoD - Monday 1st June, 2020

Back to it and with a blast! Pinch, punch, first of the…can you fricking believe its June already! I know every one always says it - maybe not this - but I remember a time where I didn’t used to think…F**K 2020!

Anyway, I hope you guys have all had a kick assed, sunny weekend. A very cheeky hero workout is what we have to kick the week and month off. Get after it.

CrossFit Cardiff HomeFit WoD

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Blake
4 Rounds for time of:
100 Foot walking lunge with 20kg plate held overhead
30 Box jump (24/20”)
20 Wall balls (20/14lbs)
10 Handstand push ups

Loading
20/15kg plate. 20/14lbs wall ball
1 DB/KB for overhead lunges/sub wall balls for 1 DB/KB thrusters
1 Rucksack, as above.

Warm up
3 Rounds not for time:
30s of high knees
5 Burpees
30s High knees
10 Air squats

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

Blake.jpg




WoD - Wednesday 30th October, 2019

WoD - Wednesday 30th October, 2019

A quiet night to sit, reflect and toast to a hero! May he Rest In Peace.

Chad Wilkinson

Chad.jpg

CrossFit Cardiff WoD

For 5 rounds, in teams of 3, accumulate as many reps as possible at each station of:

1 minute per station:
1: Toes to bar
2: Calorie row
3: Sandbag over shoulder (50/30kg)

Rest 2 mins

Teams rotate through and accumulate reps as they go. 1 person per station. At the end of the wod there will be 3 separate scores for each movement.

Inventive team names and total rep counts to the white board please my lovelies…

WoD - Saturday 29th September, 2018

WoD - Saturday 29th September, 2018

Finally, the day is upon us...633.

Throughout the month of September, we have dedicated each workout to a Royal Marine who, has paid the ultimate sacrifice. Each workout has been a true test, in their own way, and by design. Yet, everything has been building to this day. Each of us are sore, fatigued and likely in need of a solid day off, instead we are ready to respect not just Royal Marines, but each British serviceman and woman who have lost their lives in the recent Iraq and Afghan campaigns.

Please come down and support, from 11am - 11am…we will certainly need it!

Follow the link below to our just giving page and please, help us raise money for those who desperately deserve it….

The Story

See you on the other side…

633-01.jpg

633
With an Oppo and within 24 Hours, complete six hundred and thirty three Clean and Jerks
At average bodyweight

This workout is bigger than any of us, it really has little to do reps or loads or times or pain; but is to celebrate the lives of those who have given theirs for us.
We rest at home in comfort and safety, while others, to this day and at this very second, put themselves in harms way to protect our country from terror.
They are selfless, they are humble, they don’t want praise or thanks. They have courage and determination, are cheerful in the face of adversity and they are…heroes!

We will respect them and we will never forget them. May they rest in peace.