WoD - Wednesday 21st October, 2020

Luckily, and just in time for another lockdown, we have had 5 Rogue echo bikes delivered to the box. You are welcome, although you are likely going to wish that lockdown had lasted longer when you get your hands on the evil f**ckers!

If you like the assault bike, you’re going to think that these are the ginger, bastard step child!

CrossFit Cardiff WoD
For time:
12 - 9 - 6
Thrusters (60/40kg)
Burpee box jumps (24/20”)

Please get your times up to the whiteboard once you have finished this horrendous sprint!

WoD - Thursday 8th October, 2020

The week is nearly done, close to the end. And by the looks on your faces once you’d finished that workout today, you need the welcomed break that the weekend provides.

But, before that solace arrives, you have two more workouts to do. Both involving more cool gymnastics, and one…the ass bike! Speaking of ass bikes, guess what I have ordered…

CrossFit Cardiff WoD
For 4 rounds, each for time:
500m row
25 Toes to bar
To be completed within an 8 minute window, resting the remainder.

Specialty

Front squat

2 - 2 - 2 - 2 - 2

100% of squat clean

Go fast for the most amount of rest possible.

WoD - Thursday 18th July, 2019

So it’s nearly there, and the only reason it’s not is that I am awaiting more pieces! And, importantly…I didn’t die, nor did I destroy my knuckles face (anymore anyway) or any other body parts. The fact that I am writing this pre-event is tempting fate but I enjoy peeing into the wind!

I am of course rambling on about the rig! Once complete we will have four additional sets of high rings and two safe spots for bar muscle ups. All it took for me was to revert back to my inner child and remember how I used to build meccano sets!

CrossFit Cardiff WoD

For time:
10 - 8 - 6 - 4 - 2 Bar muscle ups
5 - 4 - 3 - 2 - 1 Squat Snatch (60/40kg*)

*Male bar increases 10kg
Female bar increases 5kg

An aggressive loading, get after what you can and record those times to the whiteboard…

If only they had the Ducati Desmosedici when I was a kid!

WoD - Wednesday 17th July, 2019

Some new additions are coming to the already bad ass rig! Gone are the days of queuing for high ring muscle ups, not with the new trawlers attached. Folk will be able to jump on up, full of the fatigue provided by the other movements within the workout. No longer will there be anywhere to hide…”no no, you go, I’ve got to get some chalk otherwise i’d be straight up!” All you have to do is jump!

Of course, all of the above is being written in hope as the parts are only scheduled for delivery today. What might well happen is that I end up watching video after video on a rapidly dying iPhone battery waiting for someone to stitch my face back together…just like the last time I adjusted that rig! 👍🏼

CrossFit Cardiff WoD

Within 2 minutes and for 5 Rounds complete:

30 Seconds of Max Double Unders
90 Seconds of Max Distance Assault Bike
Rest 4 mins between rounds

Please write total distance for all rounds completed to the whiteboard and check on Davs teeth…

WoD - Friday 31st May, 2019

Last day of May! Holly shit, didn’t see that coming did ya! Summer is firmly on it’s way and the sunshine is here to stay. Apart from yesterday of course, where it was raining! But, back squats don’t need the sun, so you’re lucky.

Long summers days of beastings, walks, BBQs, bike rides, beers and sun burns are upon us. Get out there and enjoy the weather, after your fix of course. Just think, be more like Aris and Alfie…

CrossFit Cardiff WoD

“The Mule"
21 - 15 - 9
Deadlift (315/225lbs)
Burpee pull ups

This workout is taken from the Rogue Invitational and was a “sprint”. Kick those massive balls out of the door and scale to ensure an appropriate time. No staring at the barbell for longer that actually lifting it please!

Scores to the whiteboard…

WoD - Friday 9th March, 2018

Who knows what the sadistic mind of Dave Castro will come out with, while the most of us normal humans are asleep in bed. I just seriously hope, for you luscious lot, that it is not overhead dumbbell lunges and toes to bar! I mean there is no WAY that he would dare to program running! 

What I am hoping for is wall balls, and not because I can do them at the minute, but because was have some bad ass new targets to use. 
On that, if you do use them, PLEASE put the jpegs on the other side so as to protect the wall balls and more importantly...your faces! 

Oh, and just in case you weren't aware, Rogue Europe are legends! 

CrossFit Cardiff WoD

Within 25mins:
Set a 1RM Snatch

Lift some big tin please team...right before recording it in BLACK or RED (if a pb) on the whiteboard please...

WoD - Wednesday 4th October, 2017

OUCH!!! That hurt AND was fun, the beauty of CrossFit. Forearms on FIRE!!

I just want to take a second to thank you lovely lot for such an amazing birthday gift! I was a little blown away by, to say the least, by the generosity and am massively grateful! 

Rogue delivered the sexy little bastard today, and I used it straight away in today's WoD. It definitely made the weights feel lighter!! 

Love you all and thank you again! 
Davs. Xxx

CrossFit Cardiff WoD

3 Rounds for time of:
5 Ring Muscle Ups
10 KB Swings (32/24kg)
20 GHD Sit Ups
40 Double Unders

Scaled Version (merely food for thought):
First we scale load, then volume (either overall or specific, and only then movements)

3 Rounds for time of:
5 Low ring Muscle Up Transitions (rings set to a height that makes the movement taxing)
10 Russian Swings (Head height) (24/16kg)
20 Ab Mat Sit Ups
30s of attempting double unders

Please post times to the white board....

Sexy as F**K!!!