WoD - Monday 17th June, 2019

I am extremely excited. In fact, I am as excited as an excited person who…has a special reason to be excited! And the reason why…it is my week to deliver to you a small window into my sadistic mind, done so through some good old fashioned, shared suffering.

And you…are going to love it!

Hopefully you have had awesome weekends, relish tonight, the last time this week that you will find yourself not in excessive amounts of DOM’s induced “discomfort!” 😉❤️😘

It’s all for you!

CrossFit Cardiff WoD

4 Rounds, each for time of:
6 Deadlift (70/50kg)
8 Power Cleans (70/50kg)
10 Shoulder To Overhead (70/50kg)
20 Pull Ups

Rest 3mins between Rounds…

Each round is designed to be a sprint where athletes are expected to hopefully move throughout with unbroken sets. Scale loads appropriately in order to achieve this.

Grit your teeth and push hard! If you are able to operate a whiteboard marker afterwards, then please record your times to the whiteboard…

WoD - Thursday 24th January, 2019

The week is nearly amongst us, but so is the month. Meaning two things…

1. Your arses are nearly mine!

2. The Box birthday party is soon upon us. Be sure to get over to the Facebook members page to check out the details. If you are too cool for Facebook, then…just make sure you are available from 12:00 - 23:59 (ish) on Saturday, February the 9th. We have a MAAAHUSIVE team Throwdown planned, along with after hours actives. Bring a dish of choice (all Vegan options will be frowned upon), and if you don’t like BrewDog, a bottle.

Now then. The last but one addition of Ashwell’s onslaught, maybe he is attempting a cull, you can beat the Ginger Ninja though, I know you can!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible, within 20 minutes of:
Run 200m
5-10-15-20-25 etc ...
Shoulder to overhead (60/40kg)
1 Rope Climb

Shake out the old forearms and get your rounds up on the whiteboard…

WoD - Friday 28th December, 2018

As a reminder to everyone who is able to read this, maybe the rest are still sobering up from the Christmas party, that the new timetable does not come into effect until January 7th. Also posted below are the timings for tomorrow:

WoD: 09:30 - 10:30
Open Gym: 15:00 - 17:00
WoD: 17:00 - 18:00
WoD: 18:00 - 19:00

Lastly, according to Tiny Rebel, we truly put their bar staff through their paces…from the horses mouth. The good news is that I have already booked the venue for next year, the 21st of December. This time, a Saturday, meaning that we will have plenty of time throughout the day to do cool shit!
This also means that you can start planning Christmas 2019 now! ;-)

CrossFit Cardiff WoD

4 Rounds each for time, of:
20 Calorie Assault Bike
40 Double Unders
10 Shoulder To Overhead (70/50kg)
Rest 4mins between rounds

Please post times to each round to the whiteboard and clear your diaries for Saturday (tomorrow) the 29th. We have a kick ass hero workout coming your way.

WoD - Wednesday 19th December, 2018

The time is close, not only will I be counting the votes for the Members Member, but…I will be headed up to meet the little legend and you all will soon to be smashed with Puppy spam, much like below, get used to it.

Anyway, get your shirts and skirts in the wash, we are 3 sleeps away!
Before then however, we need to get you all shoulders like boulders and abs like slabs…

CrossFit Cardiff WoD

Complete as many rounds and reps as possible, within 5 minutes of:
10 GHD Sit Ups
5 Shoulder To Overhead (85/60kg)

Rest 5 mins

Complete as many rounds and reps as possible, within 5 minutes of:
10 Toes To Bar
5 Shoulder To Overhead (85/60kg)

Please write two separate round scores to the whiteboard before admiring your bits in the mirror..

WoD - Monday 27th August, 2018

Happy Monday team. You guys will be loving life tomorrow, seeing as it is actually a Bank holiday this time around; not just one for the Scottish. 
Meaning that you get to have a chilled out day and another opportunity to either rid yourself of a hang over or...to give yourself another! 

Please remember, I am a nice boss and so have given my staff a little time off, no differently than hopefully yours has! Therefore below are the opening hours for tomorrow: 

Open gym: 10:00 - 11:00
WoD: 11:00 - 12:00
Remaining time of the day: CHILL

CrossFit Cardiff Partner WoD

Complete as may rounds and reps as possible within 36 mins of:*
27 Power Cleans (60/40kg)
8 L-sit pull ups
19 Shoulder To Overhead (60/40kg)
82m Buddy Carry

*Partners will split all work as required

Please record completed rounds and reps to the whiteboard...

Who wouldn't want Ben and his ball as a partner? 

WoD - Friday 24th August, 2018

Well, he certainly did not disappoint. However, unfortunately for me, I did not realise the extent of Nick's commitment to his demise. In his usual nonchalant manner, Nick set about his 21 rep calorie row, seemingly unconcerned with the clock timer...only choosing to complete said first round outside of the 2 minute mark. 
Rather than complete the second section of the workout, Nick was perfectly satisfied with part A and the response received. A gentle recovery row and some relaxed burpees was all that stood in his and the after pictures way. Great shout Nick! 

CrossFit Cardiff Partner WoD

For Time:
200m Sprint*
50 Deadlifts (70/50)
200m Sprint
40 Hang Power Clean (70/50kg)
200m Sprint
30 Shoulder To Overhead (70/50kg)
200m Sprint

*Each sprint will be performed by one athlete, while the other holds the barbell at the top of the deadlift. 

Please record your times to the whiteboard for the super exciting Sunday afternoon IG post...

Whoever can spot the difference wins a high five! 

WoD - Monday 13th August, 2018

Its buddy buddy week!!! Get in! A bunch of new and cool buddies, wandering about the gym not having a single clue of what the hell is going on, I reckon there are going to be some seriously uncomfortable folk receiving sweaty, chalky and typically hairy hugs! Geeeeeeet used to it! 

Now you legends, be sure you are fully versed in delivering the well known sweaty hug. Identify your victim, disguise yourself advance from the unsuspecting buddy's buddy, post a smoke grenade and go straight "up the middle", Commando style! Squeeze for the appropriate amount of time, don't be creepy! 

Lastly for today, remember that there will be a class at 5:30pm. Get down there and get rid of your hang overs! 

CrossFit Cardiff WoD

A: Within 10 minutes, establish a 1 Rep Max Shoulder To Overhead

B: Within 6 minutes complete as many rounds and reps as possible of:
5 Shoulder To Overhead* 
25 Air Squats

*Bar loaded at 75% of load from A

WoD - Tuesday 17th July, 2018

Who doesn't like starting the week with assault bike calorie sprints?? Really...they are bad ass! Especially when you have to pick up a heavy metal kettlebell and swing it over your head straight afterwards. All complaints on a postcard and directed to Conroy please! 
It's all done for a good yet slightly sadistic reason! 

As well as the Bike, Conroy loves DT, and any possible iteration of the workout. So, you can bet an eyebrow that something similar will come your way when he is at the helm...

oooo look...

CrossFit Cardiff WoD

3 Rounds For Time of:
100 Double Unders
21 Deadlift (60/40kg)
15 Hang Power Clean (60/40kg)
9 Shoulder To Overhead (60/40kg)

Get after it hard from the start, and please write your blazing times to the whiteboard...

Captured...the moment right before Conners arrives at a new DT style workout...

WoD - Tuesday 22nd May, 2018

We may well have created a butterfly effect at the box tonight, all those glutes twitching like that...

If there was only one movement that you guys could do for whole body strength, that would be seriously high on the list. Abs, shoulders, legs and a huge amount of focus required. Luckily for you lovely lot, I love them, and so will program more and more. 

The start of buddy week saw a few new faces to the box, make sure you old sweats grab them, and give them a sweaty, chalky and hairy squeeze when you see that you are about to run over a rabbit. 

CrossFit Cardiff WoD

‘Reverse Wall Balling DT’
5 Rounds for time:
6 STOH (70/50kg)
9 Hang Power Cleans (70/50kg)
12 Deadlifts (70/50kg)
15 Wall Balls (20/14lbs)

Backwards and bizarre, but still painful! The aim is to get the wall balls unbroken every round. Please put your times up to the whiteboard...

WoD - Tuesday 13th May, 2018

Barbara is a total bitch! I have a special relationship with her, she was the first workout that I did after having a break from CrossFit; not through my own doing you understand. 

While on a 3 month residential EMT course in Swansea, I was unable to get to a box and or really train due to our workload. I did take a 32kg kettlebell (which one of the cleaners tried to pick up and subsequently messed her back up) with me, as well as a set of rings, to do what I could. 
All workouts involved muscles ups from a tree, car park sprints and KB swings. None of which is idea. 
Coming back from that course and going straight into Barbara was a mistake of ginormous proportion. Fearing for my life, and the lives of my patients the next day, I had to scale it back to 3 rounds. Guess what...it still f**ked me up! 
Anyway, I digress...

CrossFit Cardiff Partner WoD

Teams of 2
Complete as many rounds as possible in 10 minutes of:
20 - 40 - 60 - 80 - 100 etc
5 - 10  - 15 - 20 - 25 etc
Double unders
Power cleans (40/30kg)

Rest 5 mins

Complete as many rounds as possible in 10 minutes of:
10 - 20 - 30 - 40 - 50 etc
5 - 10  - 15 - 20 - 25 etc
Assault Bike Calories
Shoulder to overhead (40/30kg)

They are BACK!! 

WoD - Tuesday 13th February, 2018

Did it feel amazing? As good as it did in 2014, if you are old and bold enough to have done it back then? I seem to remember wanting to soil myself throughout, and (when I get chance to do it) I can't see there being any change this time around. 

Did anyone beat their score? 

Tomorrow we combine a few movements into a tough strength test. How heavy can you go?

CrossFit Cardiff WoD

Set a 1RM of Bear Complex*
Power Clean
Front Sqaut
Shoulder To Overhead
Back Squat
Shoulder To Overhead

*Squat clean and thrusters permitted

Please record your bad assed loads to the whiteboard please....