WoD - Thursday 5th December, 2019

Jeeeeeeesus it’s chilly willy! Get yourselves wrapped up waaaarm and think about your trainer. When you get off that rower you’re nice and warm, he or she is still freezing their butts off! Poor buggers! How excited is everyone for the summer? I cannot wait! Maybe when I grow up I will be a winter dodger!

Anyway, you know what will warm you up…a beer jacket that you will get when you’re smashed at the Xmas party! But…only if you pay for your tickets!! DO IT NOW!!

Back to it, with your jelly like leg. Each part of tomorrow is a sprint, go hard after it as we all know…burpees only hurt once you stop, its a fact! Watch your step though hey…

CrossFit Cardiff WoD

For time:
Run 1 mile
Rest 5 mins
Row 1 mile (1600m)
Rest 5 mins
100 burpees

Individual times to the board please…

WoD - Thursday 7th November, 2019

In 2012 I was judging at the first CrossFit Games Invitational in London, where Team USA went against Team Europe. The event was amazing, a bunch of the members came down to watch and a few of even managed to tag along to the after party, helping to drink the bar at the Marriott hotel dry. Even really fit people get really drunk!

In the days building up, I was having dinner with Dave Castro and he was telling a story of a regional event back in 2009. All events at regionals were independently programmed and Europe had the workout “Fat Helen”
Run 400m
21 Swings (32/24kg)
12 Chest to bar pull ups…

The winning time (it was a male, there were only two females there and neither could do a pull up (crazy right)) was 6:56!!
Now, for those of you who are unsure, if you got anything sub 7 with regular Helen you are amongst an elite group. Dave saw the time and said…”if that is legit, that guy will win the games”… and they did.
Mikko Salo!

CrossFit Cardiff WoD

“Stacked Helen”
3 Rounds for time:
Run 800m
21 Kettlebell Swings (32/24kg)
12 Chest To Bar Pull ups

See if you can get close to half of your regular Helen time and get the sucker up on the board…

WoD - Thursday 31st October, 2019

A bunch of sandbag over the shoulders get ya? Not for the valley commando’s amongst you hey…just like a Saturday night when you’re chucking a sixteen year old, drunken innocent onto your shoulder and popping him lovingly into the back of the minibus?!
No, just me?! 😬

Now then, stop pretending to be looking at this on your phones when you are really googling quiz question answers!

CrossFit Cardiff WoD

For time:
Run 1 mile
25 Strict handstand push ups
Run 1 mile
25 Kipping handstand push ups

Simple yet brutally effective. Scores on the board please team…

WoD - Friday 20th September, 2019

WEEKEND means work, for some, but just work…and no more floor plans, scorecards and a billion emails! Schweeeet! Mind you, is there actually anything else to do in Slough?

You lot, get out in the sunshine, maybe with a sandbag (who knows, but let’s hope so) and get your sweat/tan on.

CrossFit Cardiff WoD

Nancy
5 rounds for time of:
Run 400m
15 Overhead squats (40/30kg)

Sorry NOT sorry. get your times to the whiteboard please team…

WoD - Thursday 5th September, 2019

15 Toes To Bar and 5 Bar Muscle ups per round, separated by 20 seconds of double unders, and my grip is fatigued…funny that!

Maybe we need to work with more gymnastics as due to the amount of you ninja’s who PB’d your clean and jerk, it looks like we are set there! 💪🏼

Now tomorrow’s workout scares me! Sure you could pace it, or you could go at utter suicide pace for the duration. If you consider not coming because of it, that’s a perfect reason to just go. It won’t be as bad as you think (except it will), but you will be stronger for it.

CrossFit Cardiff WoD

5 Rounds, each for time of:
400m Sprint
Rest 3 Minutes between rounds

Get a time up for each, and wave goodbye to your hamstrings for a day or two…

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 - Friday 2nd August, 2019

Thank F**K it’s Friday and the is NO more destruction of the shoulder joint!

Still, there is a slight possibility that I might be Suller in this workout, if of course half way around his second round run a large group of Valley Commandos screech their 17 seater mini-bus to a halt just as he is making the turn, rugby tackle him to the ground, sit on his face momentarily in an act of disorientation before dragging him back to the awaiting Aberdare bound pleasure bus. And, upon reaching his sordid destination (as well as en route) performs classic “valleys treats” which can only resemble sexual assault, dumping him back in the same location, energy sapped and far less of a man, but with his right nano lace untied.
Then, and only then, might I stand a chance of beating the whippet.

CrossFit Cardiff WoD

3 Rounds for time of: 
30/25 Calorie Row
800m run

Get your times on the board please team, and remember THE GYM IS CLOSED FOR AN L1 this weekend…

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