WoD - Tuesday 26th September, 2023

Tomorrow’s workout is a hero with a big ask. It is brutal and done so for very good reason! Give it your best effort but with care please, just heed my advice… ensure you do everything to not hold your breath.

CrossFit Cardiff WoD
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

“Mr Joshua”
5 Rounds for time of:
400m Run
30 GHD Sit ups
15 Deadlifts (115/80kg)

Specialty
Spend 15:00 practicing pull overs

3 Sets
5 - 10 Strict toe to bar
5 Seated Z press + 15s pause overhead after 5th rep
20 Sollow rocks
Max headstand/handstand hold

WoD - Thursday 13th December, 2018

Just in case your abs had fully recovered from last week, there you go…you’re welcome! Just a small kick in the respective reproductive organs to remind them that the GHD is in fact king.

The Xmas Party is just around the corner. It won’t be long now, and you’ll be attempting to climb into your own right shoe in order to avoid Aris’s constant tequila attacks! The very best way to prepare for such an attack is to NOT cherry pick the living hell out of tomorrow’s workout, but rather to lace those trainers up and get stuck in.
Just make sure those handbags and gladrags are in tip top shape for the 21st.

CrossFit Cardiff Partner WoD

Complete as many reps as possible, within 25mins of:
1 Athlete Runs 400m
1 Athlete Rows for Max Calories 

(Athletes will swap following the completion of each 400m run.) 

Please high five Hannah for making you better humans, and write your completed calories to the whiteboard.

WoD - Thursday 24th May, 2018

Lets all join together and congratulate Ash for making his flight on the second chance! However, had he not been such a muppet and got it the first time, we only would've had to have cycled for 220 calories and NOT 440!! If you weren't sure, it totally sucks!!

Possibly not quite as much as what you legends did today! I wasn't lying hey? It really hurt. The original workout was as follows:

4 Rounds, each for time:
50 Double Unders
25/20 Cal Row
20/15 Cal AB
15 Bar Over Burpees
Rest 4mins between rounds

Which I'm not sure is actually harder than 3 with longer rest. I'm pretty sure that during the 3rd round, Jack has never actually pedalled that slowly, ever before. 

Speaking of pedalling through mud, there are only a few days of May left and you all know what that means...just a few more days to give the may challenge a go. Don't be shy, it's a lovely workout!! 

Anyway...a classic for you. Can anyone go sub 7? 

CrossFit Cardiff WoD

‘Helen’
3 Rounds For Time:
Run 400m
21 Kettlebell Swings (24/16kg)
12 Pull ups

WoD - Monday 7th May, 2018

Grab a buddy, get out of the sun (only for an hour), and get super buff. 

Speaking of sun, I'm headed back out into it...

CrossFit Cardiff Partner WoD

Within 15 minutes, complete as many rounds and reps as possible of: 
Run 400m together
10 Handstand Push Ups
10 Deadlift (80/60kg)
10 Toes To Bar
Run 400m together
20 Handstand Push Ups
20 Deadlift (80/60kg)
20 Toes To Bar
Etc...

Please write your sunburnt times to the whiteboard...

WoD - Monday 30th April, 2018

There shall be minimal build up, zero fluff until I get to the fluff...no bullshit! 

A ginormous HAPPY BIRTHDAY to the one and only, the living legend, the most well spoken coach this side of Nagasaki...Alex Conroy. Brother I hope your weekend consisted of fitness, fun and frolics. I hope that you have been spoilt rotten and are sat back with your feet up, having a relaxing and soothing massage, while you sip at the perfectly chilled drink of your choice. 

Thank you for your hard work over the last 12 months, you have been an integral part of the team and you absolutely take a bow, sir. Had I been home, i'd drive you to Sheffield! 

CrossFit Cardiff WoD

3 Rounds for time of:
20 DB Snatch (50/35lbs)
20 Box Jumps (24/20")
400m Run

Don't hold back, no pacing aside from suicide...grit your teeth, go nuts from the off and get those gnarly times up on the board...

Not only does he coach, but he doubles up as a great apparel model! 

WoD - Thursday 22nd March, 2018

For those of you reading this from your beds, because you physically cannot get out of bed, you simply have to do one thing...scream out loud...F**K YOU HANNAH!! 

Go on, it will make you feel much better! 

Now for those of you who are still going, it's simple...show no mercy! She is trying to take every piece of you, don't let her! You can beat this, I believe in you! 

Onwards...

CrossFit Cardiff WoD

For time:
400m Run
21 Box Jumps (24/20")
15 Hang Squat Cleans (70/50kg)*
9 Deadlift (100/70kg)*
15 Hang Squat Cleans (70/50kg)*
21 Box Jumps (24/20")
400m Run

*one bar each will be used for this workout. Place additional plates, intelligently, close to your bar so that you are able to add them for the deadlifts.

Please scribe a massive middle finger to Hannah with lighteningly fast times on the whiteboard...

WoD - Thursday 8th February, 2018

The open is upon us and the team is looking strong. But, could always be stronger. Sign your arses up, it costs $20 and you can sign up by clicking here. 

What you get...the opportunity to be the world's fittest! The mere mortals amongst us, just get to have a ridiculous amount of fun for five consecutive weeks! This year, the workouts will be done on Saturday's, so that: the Friday morning class/coach doesn't suffer having to run the workout with little to no prep; there is more time for fun and frolics (most of you can spare a little longer for such activities on a Saturday); and if I decide to program the exact same movements on Thursday (which douchebag would ever do that), then you have a day of rest before attacking it. 
It all makes perfect sense. 

In order to keep up the camaraderie and good times throughout, mini "teams" will be allocated from those who have signed up to battle it out in as many inventive and ridiculous ways as creativity will allow; atop of the already assigned WoDs. 
Teams Red, Green and Blue will be drawn at the in house Throwdown on Feb 17th, before you get drunk and one full week prior to the first Open WoD, 18.1. Giving you plenty of time to create your game plan with your Team Captain's (picked at random and also before you get drunk) as well as your team coaches.
Each team will have two coaches assigned. Set to lead by example by undertaking each workout head to head, no shirt, no chalk, and wearing a £7 pair of pumps bought from the local Tesco Extra; just like the good old days, old fashion stare down! ;-) 

For the entire open, teams will acquire points for workout wins, for participation, for those deemed to have gone above and beyond for their fellow athletes (whether they are on their team or someone else's), as well as performing weekly tasks.

Throughout the open, members will also gain points for each friend (one per person) who attends each "Saturday morning lights" event. These friends should not have done CrossFit before but be up for a kicking (;-)) and more importantly a laugh. The ability to count double unders will also be appreciated. 

For Week 1 - 18.1, teams will gain 1 point, per item of clothing worn in their team colour. 

Get registering and let the games begin

CrossFit Cardiff WoD
6 Rounds, each for time:
400m Run
Rest 2 minutes between rounds.

Scribe your blisteringly fast, Michael Duane Johnson esque times to the whiteboard please...
 

WoD - Wednesday 10th January, 2018

Who got it? Anyone? Tough right? Next time we will go for a 2.5km row! Ouch! 

Can't feel your legs, don't worry, they aren't getting a break just yet...

CrossFit Cardiff WoD

For time:
150 Wall Balls (20/14lbs)
Each time you break, run 400m

Please post times to the whiteboard.... 

WoD - Friday 5th January 2018

Welcome to Friday, first of the year.

Hands up if you think that Melski will be smashed later? There's a strong chance so that she can drown her sorrows from this workout...

CrossFit Cardiff Partner WoD

For time:
5km Row
Partners will switch each time a 400m run is completed...

Please scribe times to the whiteboard.

Run like Mo Farah being chased by a bear...

WoD - 28th November, 2017

This coming weekend, the gym will be closed to host a CrossFit Training Level 1 seminar. Now we normally lay something on for you fitness fanatics on the Saturday at the same time as the class, but due to the fact that the overwhelming majority of Wales (including my Mother) will be drunk to watch the game, then we are going to leave it until Sunday. 

At 6pm on Sunday night, following the close of the L1, there will be a team WoD. An utter shiftiest no less, to top off your weekend and rid yourselves of your nasty hang overs. DO IT...you know you want to! 

CrossFit Cardiff WoD

Run 800m
20 Overhead Squats (60/40kg)
Run 600m
20 Overhead Squats (60/40kg)
Run 400m
20 Overhead Squats (60/40kg)

Please post times to the white board, if you didn't just run to the chip shop on the 400m! 

Accessory Program

Squat

1. Air squat - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)
2. Pistol (single leg squat)- 4 sets x 5 reps on each leg

2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)
2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)

WoD - Tuesday 24th October, 2017

So even though the overwhelming majority of you will have avoided sneezing, walking, farting or even standing today, I sincerely hope that you have avoided intensive care and Rhabdo. It was a challenging workout, to say the least, but with good scaling the stimulus can still be maintained. 
Unreal effort and great classes across the board. 

Tomorrow we have two benchmarks for you. Rarely done within the same hour and especially this way around. Something that I will write a post about, explaining exactly why. 

CrossFit Cardiff WoD

Within a 30min window, compete both parts A and B:

A: "Helen"
3 Rounds for time:
Run 400m
21 KB Swings (24/16kg)
12 Pull ups

B; 1 RM Snatch. 

Rest for as long as required between parts A and B. Please post times and loads to the whiteboard....

Accessory Program

Session
Goblet squat with kettlebell (ideally 8kg or less weight than you used in the second week)
2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)

Single leg touchdown progressions - 4 sets x 5 reps on 3x20kg plates stacked
2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)
2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)

WoD - Thursday 12th October, 2017

If you just LOVED Monday, well you are going to just HEART today! 

Make sure you remember...the Ginger Ninja that is dishing out aaaallllll the love to you lovelies!! 

CrossFit Cardiff WoD

Within 30mins, complete as many rounds as possible of:

Run 400m

Rest for double the time taken to run the distance. 
 

Scaling Options

500m Row
400m AB

Accessory Program

Press:
Pre-Assessment:

1. Film your technique while performing 5 of your best press ups VIDEO

Session:
1.Tempo press ups - 4 sets x 5 reps (1s down, 1s pause with chest hovering above the floor and a fast ascent) VIDEO

1.1 After set 1 perform a single arm dumbbell (light) bench press - 5 reps on each arm (5s down and 5s up) - keep your lats and chest activated the whole time. VIDEO
1.2. After set 2 perform a single arm overhead press with either a small (1.25,2.5kg) plate, light dumbbell or light kettlebell (hold by the handle) - 5 reps on each arm (5s up and 5s down) - keep your lats and chest activated the whole time. VIDEO

Preferably perform this exercise with a kettlebell (by the handle), however, if it is too heavy then do not worry!

1.3. After set 3 perform shoulder taps x 20 reps VIDEO 
1.4. After set 4 perform push up hold to plank x 10 reps

Monday - 21st August, 2017

Hands up: 

• Who trapped this weekend?
• Who bagged off?
• Who got in trouble with the Police?
  
  Ok...how about hands up who:
• Who kicked massive amounts of ass during a CrossFit Strongman Hybrid competition??
• Who kicked massive amounts of ass throughout their last on ramp class during the workout 'fight gone bad?'
  
  Welcome to the party you lovely lot, find a new buddy and get yourself nice and sweaty, ready for the hug! 
  
  CrossFit Cardiff Partner WoD
  
  In a You go, I go style:

6 Rounds for max reps:
Within 4mins
Run 400m
21 KB Swings (24/20kg)
12 Pull-ups
As many Wall Balls as possible in the remaining time (20/14lbs)

One person working at a time. Please post the total number of wall balls to the whiteboard...

We can see who was integral to the team...resting prior to events rather than finding a wall to jump over clearly is a far better idea!

Welcome to the party team! 

WoD - Friday 4th August, 2017

The 2017 Reebok CrossFit Games have started and Sam Briggs is leading the women! We are all rooting for you Brigsy, even if you did try to kill us with wall balls and sumo deadlift high pulls 4 years ago!  

Head here https://games.crossfit.com/ to watch it all unfold! 

 CrossFit Cardiff Partner WoD

Run 800m

21 Clean & Jerks  (70/50kg)

Run 400m

21 Clean & Jerks  (70/50kg) 

Run 800m

please post times to comments... 

WoD - Thursday 26th July, 2017

Well that STOH got heavy fast, really fast! Rockstar efforts everywhere! Lots of folk pushing themselves with regards to weight and Sarah kicking ass at the 7pm class with her new found, slick as you like, double unders! 

Keep up that momentum Sarah, legend! 

CrossFit Cardiff WoD

Within 20mins, complete as many rounds as possible of:

Run 400m
30 Wall Balls (20/14lbs)
20 Sumo Deadlift High Pull (35/25kg)

Please post rounds and reps to the whiteboard...

WoD - Thursday 20th April 2017

Lets hope the weather sticks, otherwise you lot are getting wet! 

Ellen is hoping to come to the gym at some point on Sunday. El if you are reading this then we are all rooting for you and miss your face in class. 

Let this be a date for you...as I know just what you're like with appointments, if you say you'll do it, you'll never miss it! Everyone would love to know you're okay. 

CrossFit Cardiff WoD

For Time:
400m Run
20 Pull-ups
400m Run
20 DB Snatch (50/35lbs - Alternate arms)
400m Run
20 GHD Sit Ups
400m Run
20 DB Front Rack Walking Lunges (50/35lbs)
400m Run

Good luck and please post times to the whiteboard...

Superwoman doesn't bleed! 

WoD - Friday 24th March 2017

The man, the myth and the legend, Al Conroy is working closely with Bradders to organise a super cool and chilled out throwdown, something which historically has been a blast.  

The info is dotted about the gym on posters and repeated below. It's NOT an April fool! 

It will be a great day, loads of fun and there might even be some meat....

CrossFit Cardiff WoD

For Time: 

Run 800m

30 C&Js (70/50kg)

Run 400m

30 Chest To Bar Pull ups

Run 800m

Please post times to the white board...

Thank you to everyone who came down and made last night such an amazing experience. Kathryn kicked butt, shortly followed by Mama Lawson doing the same thing. 

The box was bouncing! 

 CrossFit Cardiff WoD

4 Rounds for time:

400m Run

50 Air squats

Please post times to the whiteboard...

A WoD like this will give you buns like that... 

WoD - Friday 24th February 2017

Rest up and get ready, or...come in for an old school shitfest! 

CrossFit Cardiff WoD

'Kelly'

5 Rounds For Time of:
Run 400m
30 Box Jumps (24/20")
30 Wall Balls (20/14)

Please post times to the whiteboard...

WoD - Monday 6th February 2017

Happy Birthday CrossFit Cardiff! 

Six years ago today, the doors of CrossFit Cardiff opened the doors for the first time. At 9:30am, on a rainy Saturday morning, approximately five hours after throwing the 'spare' nuts and bolts from the newly assembled GHDs into the bush opposite, the first members of our family walked over the threshold; excited to see the new fad, taught by two young (younger) guys, still wet behind the ears, desperate for sleep. 

The small yet perfectly formed ice box of fitness was bouncing within minutes. Nervous looking legends who had traveled from as far as Leeds warmed up ready to tackle 'Fight Gone Bad'; my first ever CrossFit workout. 
For hours, heats came and went. PB's and sweat flying every where and just think...we didn't even have a sign... 

Since that day, I have made more mistakes then I can remember. Regardless, soon enough something had to change...

And thanks to an amazing family we opened the doors without anyone dying and only having to cancel one class...

And now, it is just a normal part of your lives. Here's to another six years of thrusters, burpees, drunken escapades and hang overs. Post Xmas Doo embarrassed faces but definitely NOT anymore Reebok CrossFit "Games" hot tub parties.

Thank you to everyone for your support over the years.

CrossFit Cardiff WoD

5 Rounds each for time of:
Row 40cals
Rest 2mins
Run 400m
Rest 2mins

Add the 400m run time to the time taken to row 40cals for a total time. Repeat each round. Please post times to the whiteboard...