WoD - Thursday 27th January, 2022

The last week of the first month, gone already… you’ll be smashed at the Xmas party again before you know it!

That is actually too true, as well as my next statement… today’s workout sucked arse! On to tomorrow…

CrossFit Cardiff WoD
Back squat

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1

*increase load when reps decrease

Specialty
Chest to bar
3 Sets
4 - 6 Chest to bar pull-ups with 3 second pause

3 Sets
3 Negative pull ups - from chest
10 Supine dumbbell lat pull overs
10 Dumbbell bent over rows

3 Sets
Max strict banded C2B pull-ups
20 Hollow rocks
20 Lat Pulldowns

WoD - Tuesday 30th July, 2019

Bugger off rain! I want to go outside on my day off and even out this t-shirt and ankle sock sun tan! Also, having my dogs balls in my face while writing reports is undesired and would be something else that a bit of sunshine would fix!

It’s not winter yet you scumbag weatherman, lets go!

Fingers crossed the weather gods heard me. Luckily you’re workout is in the comfort of inside the gym if they didn’t.

Ps. Not another ramble, but Conroy did his CrossFit L2 Trainer course this weekend, and hopefully anyway now will get the results. All I know is that he had a great reminder of just how much he loves a PVC pipe!

CrossFit Cardiff WoD

5 Rounds for max reps of:
1 Minute Max Effort Burpees
1 Minute Max Effort Air Squats 
1 Minute Max Effort Pull Ups 
3 minutes rest

Your score is total reps each round. Please get them up on that board before you leave!

WoD - Monday 10th June, 2019

Just in case you were not aware, the athletes - and they are athletes - who race in the Isle Of Man TT are absolutely insane! They all line up ready to rock, in the pit lanes and in order, mentally preparing to propel themselves on essentially the seat that they are sat on at over 200mph. Just imagine the mental fatigue it must take to focus so much for such a long period of time.
Just a little perspective…even I was blown away by the speed that they travel and the noise caused as a result…I flew from Liverpool airport, 199miles away, taking me 3 and a half hours to get to. The Superstock Race, won by Peter Hickman (google him) was a four lap or 152 mile race. He completed it in 52 minutes. Meaning if he had left Liverpool airport at the same time as me, by the time i’d gotten home i’d have found him sitting on my sofa, drinking my beer and smoking my cigars, stoking my puppy while wearing my slippers once he’d rowed naked in my bed…for approximately 2 and a half hours until I arrived. NUTS!

Anyway, back to normality and something as cool and exciting…a heavy day!

CrossFit Cardiff WoD

Back Squat
3 - 3 - 3 - 3 - 3*

The intention is to keep the load as straight sets, at 90% of your 1RM. The load from the first set should scare you, make you consider life, and cause you to either stand up the load with a serious risk of soiling yourself or failing…or both! Get those loads on the whiteboard before you waddle home…

WoD - Thursday 28th February, 2019

It’s close. In fact it’s tonight! 19.2 is among us. Now, please do not be a massive fanny and “rest” (more like) cherry pick your way into just doing 19.2 3 times in a week as your training. You are by definition…a muppet!

As, when you all do make it to the games, you will only have one shot at each workout there. And so, you need to learn to go as hard as humanly possible. I firmly advice attempting to complete the first round of the workout in the fastest possible time, and when, you start getting tunnel vision, when the “special” feeling comes, just ignore it and go faster. Thats the way to truly mess yourselves up.

Anyway, gimme some guesses please, if anyone gets it right, I’ll give them a t-shirt.

CrossFit Cardiff WoD

On a 30 minute clock, spend 10 minutes establishing a 1 rep max for the following lifts:

- Overhead squat
- Front squat
- Back squat

Lets call it the CrossFit squat total! Any PBs, please chuck your loads up in RED pen!

WoD - Monday 28th May, 2018

Michael Patrick "Murph" Murphy (7 May 1976 – 28 June 2005) was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on 28 June 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

The U.S. Navy ship, the USS Michael Murphy, and several civilian and military buildings have been named in his honor.

Murphy was killed on 28 June 2005 after he left his cover position and went to a clearing away from the mountains, exposing himself to a hail of gunfire in order to get a clear signal to contact headquarters for relaying the dire situation and requesting immediate support for his team. He dropped the satellite phone after being shot multiple times but picked the phone back up and finished the call. While being shot, he signed off saying- "Thank You", then continued fighting from his exposed position until he died from his wounds

CrossFit Cardiff WoD

"Murph"

For time:
1 mile Run
100 Pull Ups
200 Press Ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull ups, press ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound (10kg) vest or body armor, wear it.

Today is not really about getting a workout in, it is about respecting those who have given their lives for others; who have paid the ultimate sacrifice. 
Once the last man or woman has finished, please write your scores on the whiteboard and do so with pride. Thank you all, for respecting something so important to me. It means a huge amount and I am so proud to call you all family. 

Bank Holiday Monday Opening hours: 10am - 12pm  
Workout begins at: 11:00am