WoD - Tuesday 20th November, 2018

I’ve been told by a top secret sauce that it is a certain members birthday tomorrow. This young stud of a man has officially crossed over into the masters category, even though his high cheek bones and perky glutes would never think you to believe so!
Instead, he will continue to stealthily creep up on your loads and times, clenching his teeth like a Royal Marine in a spelling test, and if he can’t beat you, will just attempt to convince you that the top score actually says something else.

I also heard that he doesn’t like people to make a fuss…well he should’ve thought of that before he joined a CrossFit gym!

Penblwydd Hapus Sexy Stu, you Gerald Butler looking MoFo. I hope every drink you consume today is large, alcoholic and bought by an amazing person!

CrossFit Cardiff WoD

‘Fight Gone Bad’
Three rounds of:
Wall balls (20/14lbs)
Sumo Deadlift High Pull (35/25kg)
Box Jump (20”)
Push Press (35/25kg)
Calorie Row
Complete as many reps as possible within 1 minute, for each movement

A classic benchmark, if you survive the “fight” then get your scores to the board and make sure you remember them!

WoD - Monda 1st October, 2018

It is going to take me a minute to reflect on that, I am genuinely struggling for words!

It was perfect!

All I can speak of at the minute is the last rep, in silence, with utter selflessness from the wonderful coaches, and in front of such an amazingly support group of people.
The whole month led up to that one rep, the respect paid to those who made the ultimate sacrifice was just right.

Thank you to all who came to support, who donated to help raise over £3000 and who came to perform any of the brutal workouts programmed throughout the month of September. It meant a huge amount to me and the team, we couldn't have done it without you.

CrossFit Cardiff WoD

5 Rounds For Time:
Run 200m
25 Press Ups
25 Sumo Deadlift High Pull (35/25kg)

Please write times to the whiteboard…

WoD - Monday 25th June, 2018

Welcome to another week legends! I hear the weather was kick ass all weekend, I bet there have been a couple of screeches in showers all over the place. I just hope that none of you have burnt your eyelids; not cool! 

News report for you guys, a few of the #ladsladslads attempted a pancake challenge over the weekend. Now Al "I'm the pancake eating king, in fact, I could eat pancakes for every meal, for the rest of my life (self-proclaimed) Conners Conroy has been looking forward to this for a very long time. He regularly stalked the cafe on social media in the build up to said challenge and was reported to say while driving to his long awaited carb loading session; "I don't want 7 pancakes #lads, I NEED 7 pancakes!!" 
Conroy began, confidently, attacking his pile like a Royal Marine would his unsuspecting enemy; plenty of smoke and straight up the middle! Some might have even described him as being a little blasé!
However, something was off, from the start he didn't feel right?! Maybe he his shorts were slightly too tight, it could've been the long drive to said venue, his new yet extremely smart side parting, or potentially he had had way too much fun in the sun at the 11am CrossFit Cardiff class?! Whatever it was, he did not feel good! Beads of sweat began forming on his brow, the pancakes didn't seem to be moving, and the vision of a dry heaving, clammy ginger opposite was too much! Conners tapped! Humble and respectful as always in defeat, Conroy exclaimed..."I'm never coming back here again!" 

Of course, this whole event would've been far less awkward had he not publicly taunted Hannah's Cafe on social media...

😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬😬

It's okay though, not to worry...he didn't have a CrossFit Cardiff t-shirt on and the rest of the men finished! 

Anyway, enough of that Tom Foolery, back to the week.
Now this workout has some history. It was a collaboration between myself and Sam Briggs (google her) when she visited the box a looooooong ass time ago. Now absolutely no one, while doing this workout thought they were going to die. In fact they all had a massive amount of fun and Brigsy and I never once had to do SDHPs for anyone! 
You're going to love it! 

CrossFit Cardiff WoD

'Brigsy'
For time:
150 Wall Ball Shots (20/14lbs)
Every minute, on the minute:
10 Sumo Deadlift High Pull (35/25kg)
Run 1 Mile*

*Run once the last Wall Ball has been completed. Begin the workout with Sumo Deadlift High Pulls. Sorry not sorry. 

Please, once you have turned around at the 1/2 mile point, and NOT just buggered off home, run back and note the time you are about to write on the whiteboard...if you are old and bold enough to have remembered this workout, tell us! 

WoD - Wednesday 9th May, 2018

If found, please return my legs, lungs and/or shoulders to...

CrossFit Cardiff
Unit's J8 & J9
Colchester Avenue Industrial Estate
Penylan
Hell on Earth
CF23 9SCREW YOU CONROY! ;-) 

Anyway, back in the room. That leader board for May's monthly challenge is looking a little bare. There are rumours of Nick (I love a good toe to bar WoD) Griffin having a stab later this week. Don't let the poor man go alone team! 

CrossFit Cardiff WoD

Within nine minutes complete as many rounds and reps as possible of:
40/30 Assault Bike Calories, once as a buy in:
Then...
3 Bar Muscle Ups
6 Sumo Deadlift High Pull (60/40kg)
9 Box Over Jumps (30”/24”)

Please scribe total rounds and reps to the whiteboard before giving the bikes the finger...

WoD - Friday 19th January, 2018

The final hurdle before the weekend is upon you, where, instead of drink and eat and chill, you nutters will more than likely come back to the gym and smoke yourselves again! 
And we love it! ;-) 

What do you mean you don't like a heavy sumo deadlift high pull...what???

CrossFit Cardiff WoD

Within 15 minutes, complete as many rounds and reps of:
5 Sumo Deadlift High Pull (60/40kg)
10 GHD Sit ups
20 Double Unders

Please scribe your MASSIVE score of rounds and reps to the whiteboard...

WoD - Friday 22nd December, 2017

Hail Mary! Weirdly enough, she bites really hard! 

So the time is near, only another day before I really have to start my Christmas shopping. I'm especially looking forward to drinking coffee with all the other male members of the box, while on a break from testing their hard earned fitness about Cardiff City centre; pushing and pulling people out of the way, sprinting from shop to shop while farmers carrying bags full of de-icer, air fresheners and other pointless MAN gifts. You lucky ladies. 

CrossFit Cardiff Partner WoD

'Partner DT'
10 Rounds
12 Deadlifts (70/50kg)
9 Hang Power Cleans (70/50kg)
6 STOH (70/50kg)
You go, I go. 

Please sprint, like your life depends on it, through each round, and write one of your final scores for the year on the whiteboard....

WoD - Friday 24th November, 2017

Get ready for the Partner League Final!! Any and ALL welcome, regardless or not of whether you have competed in the event to date. 
We will throw down, and hang out afterwards! A good old stink and drink. 

Look out for the announcement of WoD 6. 

CrossFit Cardiff WoD

"Tyler"

Five rounds for time of:
7 Muscle ups
21 Sumo deadlift high pull (40/30kg)

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Please post times to the whiteboard....