WoD - Thursday 28th March, 2019

Day 4 of DOMs hell, I’d like to thank 19.5 and Dave Castro for causing significant discomfort, that it appears may well be with me for the rest of my life. Such a devastating effect was witnessed by that pure slag of a workout that I am predicting now, it will appear again at the end of the October Open. We can only hope and prey that I am incorrect!

The box has been unusually quiet so far this week, maybe you are all struggling too.

Having said that, trying to ride home last night after getting a damn good thrashing by Melski did make me wonder if I was actually going to make it. Perhaps she was in cahoots with Dave when he was sat at his whiteboard?

Coaches week continues, and after having a break from squatting yesterday, we are back for some more today. Clive just loves a squat, specifically the overhead variation. The only issue is that he loves to run too!

CrossFit Cardiff WoD

‘Clive’
With a 20 minute running clock:
Run 1 mile

Rest 2 mins

In the remaining time, complete as many rounds and reps as possible of:
15 Overhead Squats (40/30kg)
45 Double Unders

Use your non dominant hand, to lift your dominant hand up to the whiteboard so that you can write your rounds and reps please…

WoD - Thursday 21st February, 2019

Well that’s it, we are done and dusted and all signed up.

As it is 8am and not 8pm, I can’t tell you quite how many of you there are. But, as of now we are on track to beat our sign up rate from last year! More of you bad assed mothers throwing down in a mildly competitive environment, giving yourselves a marker in the sand and something to strive for next year.

I am certain, that many of you will be pushed to achieve things that you previously have been intimidated to, therefore significantly progressing your fitness in just 5 short weeks!
Man The Open is fun, 5 electric workouts which, create a ginormous atmosphere at the gym every time.

You’ll finish each thinking that you can walk through walls, but just remember…you can’t!

CrossFit Cardiff WoD

For time:
50 Calorie Assault Bike*
1 Mile Run
50 Burpees to target approx 6” from reach

*strict 5 minute cap.

After you have punched Conroy directly in the mush…please write your times to the whiteboard…

WoD - Tuesday 6th November, 2018

How is everyone feeling after Fran on heat?? Shoulders and legs in bits?! Funny that!

Luckily for you lovely lot, we do not concern ourselves with how “typical training” comes about, meaning that unfortunately you may well have to use your little legs three days in a row. Here is the wonderful Pat Sherwood for a word on that…

And with that knowledge bomb fresh in your mind, get your teeth stuck into this…

CrossFit Cardiff WoD

For time:
Row 1600m
Run 1600m

Don’t hold back, go as hard as your tired little legs will allow you. Once done, times to the board please…

WoD - Monday 25th June, 2018

Welcome to another week legends! I hear the weather was kick ass all weekend, I bet there have been a couple of screeches in showers all over the place. I just hope that none of you have burnt your eyelids; not cool! 

News report for you guys, a few of the #ladsladslads attempted a pancake challenge over the weekend. Now Al "I'm the pancake eating king, in fact, I could eat pancakes for every meal, for the rest of my life (self-proclaimed) Conners Conroy has been looking forward to this for a very long time. He regularly stalked the cafe on social media in the build up to said challenge and was reported to say while driving to his long awaited carb loading session; "I don't want 7 pancakes #lads, I NEED 7 pancakes!!" 
Conroy began, confidently, attacking his pile like a Royal Marine would his unsuspecting enemy; plenty of smoke and straight up the middle! Some might have even described him as being a little blasé!
However, something was off, from the start he didn't feel right?! Maybe he his shorts were slightly too tight, it could've been the long drive to said venue, his new yet extremely smart side parting, or potentially he had had way too much fun in the sun at the 11am CrossFit Cardiff class?! Whatever it was, he did not feel good! Beads of sweat began forming on his brow, the pancakes didn't seem to be moving, and the vision of a dry heaving, clammy ginger opposite was too much! Conners tapped! Humble and respectful as always in defeat, Conroy exclaimed..."I'm never coming back here again!" 

Of course, this whole event would've been far less awkward had he not publicly taunted Hannah's Cafe on social media...

😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬

It's okay though, not to worry...he didn't have a CrossFit Cardiff t-shirt on and the rest of the men finished! 

Anyway, enough of that Tom Foolery, back to the week.
Now this workout has some history. It was a collaboration between myself and Sam Briggs (google her) when she visited the box a looooooong ass time ago. Now absolutely no one, while doing this workout thought they were going to die. In fact they all had a massive amount of fun and Brigsy and I never once had to do SDHPs for anyone! 
You're going to love it! 

CrossFit Cardiff WoD

'Brigsy'
For time:
150 Wall Ball Shots (20/14lbs)
Every minute, on the minute:
10 Sumo Deadlift High Pull (35/25kg)
Run 1 Mile*

*Run once the last Wall Ball has been completed. Begin the workout with Sumo Deadlift High Pulls. Sorry not sorry. 

Please, once you have turned around at the 1/2 mile point, and NOT just buggered off home, run back and note the time you are about to write on the whiteboard...if you are old and bold enough to have remembered this workout, tell us!