WoD - Monday 28th January, 2019

I sincerely hope that you are all relaxing to the max, having thoroughly enjoyed your fun filled weekends so far! Having drunk loads of delicious beer, eaten some amazing foods, containing Protein, Carbs and Fats at every meal, and are preparing yourselves for a relaxing evening chatting with friends, or chilling on the sofa, or visiting family…you get the idea. But, make sure you rest, and recover, as this week…your asses are mine! 💪🏼😉

Attack, each workout as if it was going to be your last CrossFit workout ever. You are having to move to some far away place, to monitor the natural migration habits of oysters, fuelled only by shitty Richtea biscuits and forced to train alone in a ships, low ceiling gym, able only to run on a treadmill that has a natural decline/incline as said ship moves on the waves. Far fetched, it’s happened. Apart from the oyster migration of course.

Please, comment, like, love. Post pictures, share messages of good will and best wishes, underneath this post, to one of your own who, is moving to a warmer, dustier climate. Ben leaves us for the sunshine of Dubai!

The beauty of a CrossFit affiliate is that we are never far away. Faces and accents may change, but the people, deep down, are the same. Recognisable through hook grips and torn callouses, Nano 8s and knee sleeves maybe, but most importantly via a welcoming smile and a sweaty hug! By moving, your family has simply got bigger.

Ben you have been a pleasure to coach, and will always be welcomed back to my affiliate, on whatever day you decide that to be. Thank you for your support, not just of me but of your peers who look up to you greatly.
You are family and will always hold the place of a brother. Enjoy your time and reach out if you need.

CrossFit Cardiff WoD

3 Rounds of:
Run 800m
2 Mins max squat cleans (80/60kg)
1 Min Max Bar Muscle Ups
These are continuous rounds, meaning that you have to monitor your own timings. Look at the clock as soon as you reach your barbell from the run, and begin a 2 minute timer. Once the 1 minute of Muscle ups is over, get your mach one, rubber bound foot back out on that road.

Please write total times and total reps of combined movements, to the whiteboard…

WoD - Tuesday 24th June, 2018

So how was that??? Make you feel like you were going to get a visit from Pukie? Or did he actually make an appearance, rough hey!! 

Tomorrow is something a little out there. It is however a Hero workout, and so you know that it is going to be hard. I want to reassure any who are considering not coming simply due to looking at the workout, that we have scaling options in place and trust me, there is every opportunity for you to get a significant response from this. Just come in and trust us. 

CrossFit Cardiff WoD

'Coffland'
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800m Run
30 Press Ups

Please write your rounds and overall time to the whiteboard...

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

WoD - Friday 6th July, 2018

This weekend, a bunch of the coaches, pretty much all of them, are travelling south to battle it out on the beaches of Tribal Clash. We will be removing sand from our various bits for weeks to come, maybe longer for Mel! 

Therefore, two budding L1 trainers, Mikey (Legend, 5th emergency service) B and Luke (I love a squat) Watson will be kicking your asses through tomorrow's workout. DON'T cherry pick, and DO NOT give them any shit...well just not stacks! 

Over the weekend we will just have open gym. Timings are below:

Saturday: 10:00 - 12:00
Sunday: 10:00 - 12:00

Enjoy your sunny weekends please team. Right after you have kicked your own ass on a couple of repeats...

CrossFit Cardiff WoD

5 Rounds, each for time:
Run 800m
Rest 2 mins between attempts 

The goal is for fast but consistent times. Pace from the start. Write scores to the whiteboard please...

WoD - Thursday 8th March, 2018

It sucks to be injured and miss out on all that fun! However, watching people like Matt Parry climb into the hurt locker warms my soul! 
As well as those people, who genuinely can only be described as heroes, who selflessly refrain from training so that they are able to put themselves into such a position, that they can capture such utter genius such as... 

Coupled with a partner in crime who is a ninja on photoshop, and you have a powerful combination. 

Return of the dumbbell...

CrossFit Cardiff WoD

4 Rounds for time of:
Run 800m
8 Dumbbell  Overhead Walking lunge (left hand)
16 TTB
8 Dumbbell Overhead Walking lunge (right hand) 
2 x 50/35lbs Dumbbells are RX'd.

Go hard please, and scribe your times legibly to the whiteboard once you have stopped sizzling like a piece of bacon...

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 - 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 - 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...

WoD - Monday 23rd January 2017

On Rampers...WELCOME!!!

Firstly, congrats on surviving 'Fight Gone Bad' on Friday. Or like some of you coined it...'Death Gone Well!' 

Now it's time to come and play, luckily for you, with the best folk about. We have a partner WoD for you guys, meaning that you will for sure meet someone. In case you hadn't guessed, it is not ok to partner up with a fellow on ramper. The legends of the gym will take you under their supportive wings and ensure you guys are looked after. 

You existing bad asses of CrossFit Cardiff...you know what to do!!!

If you had forgotten: Class times:

6:30 - 7:30am
5:00 - 6:00pm
6:00 - 7:00pm
7:00 - 8:00pm

Remember. Rock up and have a fucking good time! I know, that it will be the very best hour of your day. 

CrossFit Cardiff Partner WoD

For Time:
60 Power Snatch (60/40kg)
Run 800m
60 Clean & Jerk (60/40kg)
Run 800m

Partners may choice to split the reps in anyway they wish, but must run together. 

Please post times to the whiteboard...

WoD - Thursday 20th October 2016

Nasty little sprint tonight. The gym was bouncing across all classes! Super cool to see.  

Tomorrow a little longer but we still get to play with a barbell.  

CrossFit Cardiff WoD

For time: 

Run 800m

21 Power Snatch (50/35kg)

Run 400m

15 Thrusters (70/50kg) 

Run 200m

9 Power Cleans (90/70kg) 

Please post times to comments... 

Thank you for the particularly apt picture Phillis!  

WoD - Wednesday 27th April

Well that was the busiest morning class that we've ever had! And all it took was for Bradder's to "forget" to post the blog! #cherrypickingMoFos

CrossFit Cardiff WoD

 3 Rounds for time: 

Run 800m

80 Air Squats

8 Push Jerks (85/60kg) 

please post times to comments...