WoD - Thursday 14th November, 2019

This Saturday sees some complete studs of CrossFit Cardiff put themselves through a 24 hour workout with the goal of raising as much money as possible! 

Come down to support, as and where you can, please donate to this amazing cause. You’ll be helping those who desperately need it and might even contribute to getting them a roof over their heads in time for Christmas. The amount of money you guys have raised for our charities is OUTSTANDING, but I know we can get more!

The Workout

Within 24 hours - pods of 3/4 athletes will complete:
19640 calorie row (No of people Shelter Cymru helped in the last 12 months) (13.6 per minute)
9072 barbell thrusters (No of people threatened with statutory homelessness 2017-2018) (6 per minute)
4574 sandbag cleans (No of people affected by homelessness in Cardiff) (3.2 per minute)
345 400m runs (No of rough sleepers in Wales) (14 per hour)

And when completed the above...
90 synchro burpees (Deaths in the last 5 years)

If you can jump in and do a thruster, a stint on the rower some cleans or even a midnight run, I know from personal experience that it would be massively appreciated. As with the last 24 hour workout that we did, the strongest form of support was knowing that someone was there doing the reps with you…even if they didn’t count towards the overall count.

This open has been unbelievably successful, the money raised for each charity is amazing and entirely due to a bunch of selfless legends, committing to help others! You really are good people!

Link to donate

CrossFit Cardiff WoD

For time:
10 - 8 - 6 - 4 - 2 
Squat cleans (80/60kg)
Between rounds 
2 Rope climbs
200m run

Gnarly and heavy! squeeze those ropes hard with your feet, not as hard with your hands! Affording you the ability to write scores on the board before you leave… 

WoD - Tuesday 27th October, 2019

A couple of points for you tonight team, one of which you will be acutely aware of I’m sure…Newport Road is closed in order to make a giant blockbuster film with Mr Wahlberg himself. If you see him, thank him for diverting a capital cities traffic for three days and drag him to the gym so that we can say thank you via the medium of Assault Bike.

Secondly: there will be no technique class this Wednesday. The 19:00 class will be brought forward to 18:30 in order to allow for longer in getting you guys to the quiz on time! The gym will close at 19:30. Faqurie, I know you will be able to make it bro!

CrossFit Cardiff WoD

Complete as many rounds and reps within 20 minutes of :
20 Wall balls (20/14lbs)
40 Double Unders
2 Rope Climbs

Keep those wall balls wall balls, not face balls, and unbroken! Get those round scores up on the board…

WoD - Wednesday 21st August, 2019

Wheelbarrow carries…is there a better way to test whether or not your buddy is actually your buddy?! I guess you could pretend that that shoe just fell off, honest! The Rogue and experienced CrossFitter just cracked the workout with his shoelaces untied, slipped right off and…face plant!
The rest of you, who actually like the person who’s clinched (to prevent unwanted and pungent smells making the movement even harder) butt cheeks are swaying around in front of you hold on…for dear life, to stop them finding out just what the floor tastes like!
True buddies!

Run fast, hold on and…listen to the coaches!

CrossFit Cardiff WoD

For time:
Run 1 mile
4 Legless Rope Climb 
Run 800m
3 Legless Rope Climb
Run 400m
2 Legless Rope Climb
Run 200m
1 Legless Rope Climb

Please ensure that you control your decent so that you have skin left on your hands, making writing your times up on the whiteboard possible!

WoD - Wednesday 12th June, 2019

Now either you lot are cherry picking a strength day, or you’re taking full advantage of the fact that the weatherman is completely full of shit!

Clearly you now officially hate building strong legs and so I can offer ample reassurance that the back squats are only lasting for one more week, and next week we have an added twist.
Following that, normality will be resumed and therefore rather than making you do boring back squats weekly I am more than happy to program multiple variations of vomit inducing assault bike sprints! Which, you all obviously love far more!

Now then, enough of the sarcasm, here’s to Wednesday…

CrossFit Cardiff Team WoD

Teams of 3 complete as many rounds and reps as possible within 30 minutes of:
50/35 Cal Assault Bike
150 Double Unders
3 Rope Climbs

This round can be split as required, one athlete to be working at any one time.

Please record inventive team names and kick arse scores to the whiteboard…

WoD - Thursday 30th May, 2019

I’m starting to think that you lot did something wrong when you tested your last “1 Rep Max” back squat. As, when Xiaowen decides to pause at the bottom of his last rep of 4s, on the final set, before standing it up and saying that that was his 1RM I call BULLSHIT!! 😉

It might also be as a result of Melski now working at Welsh Water, maybe she has somehow inserted so PIDs into the flow, big help for you guys and without the associated guilt…what a legend!

CrossFit Cardiff WoD
For time:
30 - 20 - 10
300m - 200m - 100m
3 - 2 - 1 reps of:
Dumbbell Hang Snatch (50/35lbs)
Run
Rope Climbs

WoD - Friday 10th May

Travelling half way around the world to spend a day with some of the coolest folk involved in CrossFit, 50 of the very best trainers in the world and to have the pleasure to listen to its creator talk, still from blinding passion for his brand and service as well as a huge compassion for people. A relentless attitude, hell bent on helping anyone and everyone who is willing…was an utter privilege.
As he stated so well, talking of the company and his request of us…“we’re still going full Jihadi on sugar and getting anyone who would say that they were the last people on the planet who would ever consider even trying CrossFit…to do it!” “No globogym wants the elderly and the overweight…that’s precisely who we want!”

There were however downfalls, but spending two and a half hours in a US immigration office getting my arse fondled was definitely not one of them! Thanks again TSA for your impeccable costumer service, you know just how to treat former military personnel, and don’t make them feel at all like terrorists.

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible within 20 minutes of:

Run 400m
50 - 40 - 30 - 20 - 10
Power cleans (60/40kg)*
2 Rope Climbs

*men increase load by 10kg each round, women by 5kg

Chuck your scores up on the board and get out out for the weekend…

WoD - Monday 17th December, 2018

This is it, the countdown is on! Get yourselves prepared, both physically and mentally, for the greatest party the world has ever seen!
Five days is all that remains, the wait is nearly over! Clear everything out of your day for Saturday, plan what you might like to eat in order to assist the worst hang over you have ever had, throw out anything healthy for just one day! Give yourself a day off.

I need one thing from you lot, please. I will add a Spotify list, publicly to the Facebook Members page…if my technophobicly challenged mind will allow, for you to add songs to. However, there are some rules:
1. NO SHOCKING COUNTRY MUSIC LUKE!
2. LUKE IS NOT ALLOWED TO ADD ANYTHING TO THE PLAYLIST!!
3. NO ONE IS ALLOWED TO ADD ANY SHITTY COUNTRY MUSIC, FOR LUKE, TO THE PLAYLIST

Everything else applies. Now, if there are any volunteers who are willing to show me how to perform this task, please shout up.

5 more badass workouts to do…

CrossFit Cardiff WoD

For time:
Run 1 mile
4 Rope Climbs*
Run 800m
3 Rope Climbs*
Run 400m
2 Rope Climbs*
Run 200m
1 Rope Climb*

*Note to you climbing ninja’s. When climbing ropes the Trainer always knows best, he or she has no fatigue, a stead heart rate and is absent of intensity and “competition” while training you. And, as gravity never takes a day off, they are telling you to come down from the rope for good reason. LISTEN TO THEM, no arguments.
Stay safe and have a blast. Climbing ropes is great fun and gets you super strong…falling from them is not so much!