WoD - Friday 29th November, 2019

Friday! Get in! And there’s rugby! Not before a complete kicking down at the gym of course! 

Meanwhile I will be praying to the travel gods and the French side of the Eurostar! Scan baggage once and right you muppets! Although megabus is wonderful, I’d rather not have to use it again!

By the way, it’s officially December on Sunday, meaning that you can put a Christmas Tree up without getting a slap in the face from Batman!

CrossFit Cardiff WoD

4 rounds for time:
75 Double unders
20 Ring dips
2 Deadlifts (160/110kg)

Good luck with these spine breaking, Dav’s would actually die, heavy deadlifts. I think I would actually rather handstand walk! Times up please!

WoD - Thursday 1st August, 2019

Pinch, punch…the best month of the year hey! Except of course if you wake up with DOMs so bad you need to kip out of bed! Suller has taken the notch up a rank or two this week hey, and it’s not over yet! Luckily you haven’t got to use your shoulders again until…whatever time class you are doing today…😳

Maybe he is fighting hard to combat the infamous DadBod. By punishing everyone with beach ready workouts and causing Al Conroy to be forced to “take a knee” for around 30 minutes before feeling able enough to drive a car! Great workout!

Look out…

CrossFit Cardiff Partner WoD

Double JT
42 - 30 - 18
Handstand push ups
Ring dips
Press ups

Split the work how you see fit, take post WoD selfies of massive shoulders and get those times up to the whiteboard please…

WoD - Thursday 27th June, 2019

Holy forearms, latissimi dorsi and biceps tendons Batman. Next week we shall program the same workout but with 10 press ups added, is there a better way to prep for the beach?!

The problem with excellent anonymous banter is that it is very short lived! Due to the anonymity a retaliation is impossible and therefore as a result, hilarity ceases.
Now you merely have to be punished by a reduced level of entertainment as I am now terrified of inserting a , where it shouldn’t be. A ; out of place or even chucking in too many .’s in an ellipsis.
Now, I can still lead a of 8 heavily armed Marines in a live fire section attack, navigate 4 multi-million pound amphibious landing craft in echelon formation, at night. And intubate a patient when required, through the sunroof of his or her vehicle, and so once I have read my book, I will nearly be the whole package. All that’s left is to do something about my hair.

CrossFit Cardiff WoD

3 Rounds For Time:
40 Walking Lunges 
20 Strict Ring Dips
10 Deadlifts (140/100kg)

Times up to the whiteboard please. Mind the friction burns on your biceps, not sure what I mean…wait until you get in the shower.

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 - Thursday 14th June, 2018

Hand up if you think Nancy is a bitch!! Whether she is nasty, naughty or normal, she's not my favourite person right now! There's no way you lot agree though right? Thats why the morning class was soooooo busy today!
Sorry if I seem to be rambling throughout this WoD post, but that smell of freshly picked cherries keeps distracting me! ;-) 

Any back to bantering the hell out of Ash. It seems that not only is Keto removing his addiction to vicious deserts which appear to be designed to kill anyone who attempts them, it's allowing him to get an appreciation of this unbelievable phenomenon known as the morning!! 

CrossFit Cardiff WoD

For time:
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
15 - 12 - 9 - 6 - 3 reps of
Double Unders
Ring Dips
Kettlebell Swings (32/24kg)

Take some selfies beach ready and then get your bad assed times on zeee whiteboard please!!

WoD - Tuesday 2nd January, 2018

I sincerely hope that you all had an amazing Christmas period and a very Happy New Year. 

Lets get stuck back into some fitness, and what a better way to kick off 2018 but with the ASSbike?! Come on...you know you want to! 

CrossFit Cardiff WoD

For time:
21 - 15 - 9
DB Snatch (50/35lbs)
Ring Dips
Assault Bike Calories

Please post the first bad assed time of 2018 to the whiteboard...

WoD - Tuesday 12th September 2017

Every time I have walked into the gym since Friday night, I have scared myself shitless with Alex 2.0, AKA The Carboard Cutout. Now, even though every CrossFit box should have one - regardless of whether they know who Conroy is or not - it's getting a little much. 
However, and having said that; please please, attempt to scare each other senseless by placing him in various positions about the facility. I was thinking of putting him in a shower personally. 

I hope everyone's buns are ok and are looking pert. Tomorrow we attack a benchmark hero WoD, one which will give your legs a significant rest...

CrossFit Cardiff WoD 

'JT'
For Time:
21 - 15 - 9
HSPUs
Ring Dips
Press Ups

Accessory Program
4 x 5 eccentric pull ups (1s up/5s down - use band if required)

Superset between Set 1 and 2:
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down
1 min Static Ankle Stretch - Barbell or single leg heavy KB. 
8 GHD Hip extensions

Superset between Set 2 and 3:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
1 min Static Ankle Stretch - Barbell or single leg heavy KB. 
8 GHD Back extensions

Superset between Set 3 and 4:
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down
10 thoracic twists per side - bottom of a squat
8 GHD Hip extensions

Superset following set 4:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
10 thoracic twists Lunge complex
8 GHD Back extensions

2 Rounds not for time, but for form of:
10 Wall Squats to tempo (5 - 3 - 1/Down - Bottom plan hold - up)
5 Kip swings, 5 kips, 7 kipping pull ups
5 single leg deadlifts in 3 directions, per leg
10 Wall Squats to tempo (5 - 3 - 1/Down - Bottom plan hold - up)
Rest as needed between rounds, ensuring that quality of movement can be maintained

WoD - 15th June, 2017

We are hosting a CrossFit Level 1 seminar on the 24/25th of June and so the gym will be closed for the weekend.

Keep your eyes peeled for an organised gaggle of super fit CrossFitters to scale Pen-Y-Fan.

 CrossFit Cardiff WoD

For time: 

21 - 15 - 9

Pull - Ups

Ring Dips

Single Overhead DB Walking Lunges (50/35lbs) 

WoD - Friday 21st April 2017

End the week with a bang...

CrossFit Cardiff WoD

In teams of 2 complete as many rounds and reps, within 15mins, of:

5 Deadlifts (130/90kg)
10 Chest To Bar Pull ups
15 Ring Dips

Divide the work as needed. 

Please post rounds and reps to comments...