Workout of the day
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The CrossFit Games Open
That super special, I’m in the CrossFit Games Open Friday feeling! Sucks doesn’t it! 😉
Still, in no time you will be done and dusted, two thirds of your way through and sipping hot coffee somewhere cool and prepping to watch Wales come one step closer to that prestigious award… 🪵🥄
Have an amazing weekend!!
CrossFit Cardiff WoD
Split Jerks:
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
It is over, the second long awaited open workout comes out tonight. Affording you lot ample time to sweat, ponder and attempt to come up with a plan to destroy Tia (Nicole beat her apparently and is gunning for a 2 - 0 score count). I don’t know about you, but my money is on Rolo!
By the way, I’m going to put it out there, you can choose to take it or you can throw it right back… tomorrow’s workout is going to hurt!
CrossFit Cardiff WoD
30 - 20 - 10
Calorie row
Double dumbbell hang snatch (50/35lbs)
Specialty
3 Sets of:
1 Power snatch (just above parallel)
3 Sets of:
1 Squat snatch
And so the hype begins, tomorrow sees the release of 22.2. Who knows what it will be, what movements will be used or whether the weights will be correct. One thing I do know is that the standards will be almost impossible to understand! 😉 JOKES. Don’t stress about it anyway, we are likely to have programmed the same movements the day before anyhow. Plenty of time to practice.
Below is a picture of Bee, little did she know but precisely 101 hours after this was taken she’d get her foot trapped in an assault bike! In a way that no one else ever had before… pathfinder!
CrossFit Cardiff WoD
Working for 3 minutes complete
35/25 Calorie assault bike
Max sandbag over shoulder (50/35kg)
Rest 2 minutes between rounds
Continue until 50 reps have been competed
You lot rest and recover now, chill your boots so that you can bring your A - game tomorrow. Fully dressed in team colours of course!
The class times are still there, however you will be coming in, getting warm, and kicking off, likely in organised heats. It is difficult to plan as yet due to the workout being unknown (it’s currently Wednesday). Please just bare with the team as they sort everything out ready for you to go.
See you all on the dance floor.
CrossFit Cardiff WoD
Complete as many rounds as possible in 12 minutes of:
24/20 Calorie row
12 Handstand push ups
36 Double unders
The wait is finally over! It’s the super fun Friday workout. Now that it’s here, there is nothing else to look forward to… other than the OPEN… something that you need to SIGN UP for and can do so HERE.
I even set the link to open in a different page so as not to annoy you!
Get amongst it!
CrossFit Cardiff Partner WoD
‘New York Minute’
Complete as many reps as possible in 1 minute, switching every minute, until you complete:
150 Wall balls (20/14lbs)
30 Muscle ups
30 Clean and jerks (70/45kg)
Nearly there team, the f**king cool and exciting Friday workout, all that’s left to do now is to sign up for the open, register for the CrossFit Cardiff team roster and go to sleep so that it comes around faster!
DO IT!
CrossFit Cardiff WoD
3 rounds each for time of:
400m run
60 Double unders
20/16 Calorie assault bike
Rest 6 minutes between rounds
Specialty
A: 3 x 3 Seated box jumps
B: Within 15 minutes build to a heavy complex of:
2 Cleans
1 Front squat
1 Jerk
Then 3 sets at 80%
After you have signed up for the open, get excited about Friday’s workout!! It has nothing to do with the open, but will be very, very fun, cool, enjoyable, painful! It will though, be far more enjoyable than tomorrow!
You will be doing the workouts anyway, so you may as well just… SIGN UP!!!
CrossFit Cardiff WoD
Back rack walking lunge
14 - 14 - 12 - 12 - 10 - 10
Load increases as reps decrease
This is it. The teams have been drawn and we are set ready to rock. You lot have come up trumps and put your fitness money where your fitness mouths are, and are set to conduct said fitness in an organised manner! We…can’t wait!
If it is at all possible, could you maybe leave your judging clip boards all over the gym for the next five weeks for me please! Pencils too, that would be amazing and fill me full of joy, fully completing my day! 😉
Anyway - let me get to the only reason you clicked on this post tonight…the 2019 in house CrossFit Games Open, Reebok CrossFit Cardiff Team Roster…
Team “I Would be Blue too” Blue
Alex Conroy
Hannah Rochards
Jack Sealey
Daisy Brice
Hugh Marwick
Joe Stout
Christie Sullivan
Nick Webb
Callum Conway
Oliva Duffin (C)
Joseph Brill
Rhidian Thomas
Leah Smith
Danny Candy
Grace Barlow
Jay Brockwell
Dave Di Parma
James Hewett
Siân Lavis
G-Man
Al Dironato
Team Red(neck MoFo’s)
Ash Phillips
Melissa Jenkins
David Morgan
Darren Boycott
Alfie Reed
Jo Knight (C)
Liam Addy
Jack Wright
Can Kolbakir
Hamish Watkins
Alice Chew
Stuart Hamish
Aris Zinatis
Jade Katz
Tom Walker
Jen Taylor
Lily Glover–Wright
Mike Bartlett
Gareth Carroll
Adam Rifin
Allison Con
And finally, could I have a drum roll please. Dust the red carpet off, and behold your winners…
Team “Is there any point in actually having the open” Lean Machines, all dressed in (I’d better get some Green shorts soon…) Green
Davs Dennis
Shaun Suller
Gemma Verallo
Jen Pope
Oscar Notely
Marc Matthews
Kirsty Lightowler
Chris Hughes
Nick “I love a Toes To Bar - especially in The Open” Griffin (C)
Andy Phillips
Rachel Colclough
Rupert Ironside-Smith
Xiaowen “X-man” Wu
Nicole Hagen
Ellie Lewis
Megan Piper
Rowan Cooke
Fadi Baydoun
Darryl Griffiths
Sara Rudd
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
5 Strict Pull Ups
10 Press Ups
15ft Handstand Walk (approx 5m)
Please write rounds and reps to the whiteboard….
Well that’s it, we are done and dusted and all signed up.
As it is 8am and not 8pm, I can’t tell you quite how many of you there are. But, as of now we are on track to beat our sign up rate from last year! More of you bad assed mothers throwing down in a mildly competitive environment, giving yourselves a marker in the sand and something to strive for next year.
I am certain, that many of you will be pushed to achieve things that you previously have been intimidated to, therefore significantly progressing your fitness in just 5 short weeks!
Man The Open is fun, 5 electric workouts which, create a ginormous atmosphere at the gym every time.
You’ll finish each thinking that you can walk through walls, but just remember…you can’t!
CrossFit Cardiff WoD
For time:
50 Calorie Assault Bike*
1 Mile Run
50 Burpees to target approx 6” from reach
*strict 5 minute cap.
After you have punched Conroy directly in the mush…please write your times to the whiteboard…
We’re closing in team, the open is upon us, and the only way to get me to stop banging on about it for every post is to…sign the f**k up!! Come on, you know you want to!
Lord Hewett, this is something that your kick ass other (better) half can’t do for you! Get online - you should know how - and register! This year buddy, this year!! Dave…do it with him!
I actually heard you're scared to, both of you. Don’t worry though, its ok, I understand!
The rest of you…sign up! Join Team Reebok CrossFit Cardiff and be a part of the fun times! They begin on Saturday!
CrossFit Cardiff WoD
For time:
50 Air Squats
2 Rope Climbs
40 Back Squats (40/30Kg)
2 Rope Climbs
30 Front Squats (40/30Kg)
2 Rope Climbs
20 Overhead Squats (40/30Kg)
2 Rope Climbs
Do me a massive favour please…don’t be a d**k on the ropes and write your scores to the whiteboard. Okay two favours but one is more beneficial to you!
12 more people, that’s all we need - likely to be the same number of you legends who attend the 16:30 class - to match the number of bad asses throwing down in the open for Team Reebok CrossFit Cardiff last year! Who really wants to just match it though…come on, surely you really want to lace up those nanos and throw down, proudly in support of your gym.
It’s easy, all you have to do is click here and join the other legends ready to start kicking butt! The first workout is released this Friday. Just talk to anyone who has done it before…ask them how much you will regret it if you don’t!
See you at the start line!
CrossFit Cardiff WoD
Six Rounds For Time of:
Run 200m
10 Box Jump Overs (30/24”)
Run your little tooshie’s off, hop over that box for the last time riiiiiiight to the whiteboard and save yourself the trip. Scores up please MoFo’s!
Run Like Gump
I hope you are all waking up to some serious Valentines Day hang overs…making it all better by heading straight to your local supermarket and stocking up with a bunch of Easter Eggs which, have no chance of lasting until Easter!
So it appears that my post yesterday had an effect, annoying the hell out of you women enough to make you sign up to the open. This makes me happy for two reasons:
You actually read the blog!!
You bit so hard that we are going to soon need a bigger boat, due to team Reebok CrossFit Cardiff being filled with bad assed bitaches!!
The last piece in the puzzle is upon us, Friday. Go nuts and get after this WoD but remember, the week is not over. Head to the box on mass this Saturday, to support one of your own…Hamish in his quest for 5000 burpees…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (45/35kg)
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
GOOD LUCK! This one is loads of “fun”
You know what to do….
If you won’t sign up to the open because you are worried about the workouts, the scaling, if you can do the movements or lift the weights…sign up for me and the unhealthy amount of time it took me to create that wonderfully amusing Doctor/Patient meme last night.
Not only was I surgically attached to my phone for well over an hour doing it, but I had to download two apps (pay for unlimited speech bubbles on one of them), use 3 different images as well as an online assist.
PLEASE…don’t let my efforts be in vein! Biatches…sign yourselves up…you know you want to!
There is no excuse, do it now before you are uber busy tomorrow with the long awaited Valentines Night!! The one day of the year that you turn to your significant other (or someone that you want to fill that void) and tell them that you love them! Now, I don’t mind the day, not at all, I mean when else do you get to shoot a girl with a nerf gun as she ascends the stairs to your flat, dressed only in sexy underwear…under an overcoat?! Of course that never happened.
But men, don’t fall into the trap! Buy them a gift on any Thursday…be a man!
CrossFit Cardiff WoD
17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (100/70kg)
55 Wall Balls (20/14lbs)
55 Calorie row
55 Handstand Push Ups
Once you have squeezed out that final rep, get your scores on the whiteboard and get your arses out to the fancy pants restaurants and woo away…
Now come on ladies, you need to keep up with the gents here. At a CrossFit Games Open sign up of 24 so far, only 6 of you are lovely females. Now the very last thing that we want this to be is a ginormous sausagefest, pleeeeease!
Sign up to the Open you rat bags, come on…I know it’s only because your scared! But there is really no need to be, us men will go easy on you. You know, let you win a workout or two.
Lads, you have to be with me on this, otherwise they won’t sign up. You can’t just thrash the ladies in every workout - let them have at least one.
I wonder if at this point my email go crazy with female membership cancellations or, the reverse psychology works and our open sign ups go through the roof?!
Anyway, are we closer to figuring out the week’s structure yet…no…I don’t blame you, there isn’t one!
CrossFit Cardiff WoD
12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps (24/20”)
12 Push Press (50/35kg)
9 Toes To Bar
I hope you don’t have to do this with one arm, like I had to in 2012. Sucks that way, it turns out. Kick your own ass from the previous attempt and get your rounds and reps up in red on the whiteboard…
This will be my ninth CrossFit Games Open - that is nuts. Plus, it means that by the time this on his over I will have performed 45 disgusting workouts! And that means that you lot can do just five, so…sign up and get stuck in!
Honestly, you will love it! Trust me as you would were I to tell you that the assault bike workout that you are about to do is going to hurt! Because it will, and you will have some serious fun in the open. Masses of banter and a surefire reason to get out of bed that day. DO IT! You know you want to!
Can you spot the sequence for this week yet?
CrossFit Cardiff WoD
18.2
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 reps for time of:
Dumbbell Squats
Bar Facing Burpees
18.2a
1 Rep Max Clean
Check back for last years times and loads, and get those PB scores up in red!! Black if you’re me and likely went slower and lifted less! 😉🤦🏻♂️
What a weekend. Full of cool, fun and ridiculous workouts, which…have left me seriously sore! Who would’ve thought that if you scaled Fight Gone Bad beyond “female RX” it would leave you walking like John Wayne the following day!
Saturday was a great laugh - thank you to each and every one of you who came down and got stuck in, brought some bad ass food and made it such a cool day! Thank you, there was not a finer way to celebrate turning 8 whole years old!
With the open around the corner, we are planning to spend this week getting used to the layout, see if you can figure out the theme! 😉
CrossFit Cardiff WoD
11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double Unders
15 Power Snatches (35/25kg)
If this isn’t the first time that you have completed this workout, then check your score and write in red on the board should you have PB’d!
Welcome to a new and shiny week, fresh from an amazing turn out for the Badassed Mumma WoD. You guys should now have an understanding of one of the difficulties that our kick ass ladies go through when CrossFitting while pregnant. Not easy hey! And only one of the changes their body goes through - they really are badasses!!
To tomorrow. With the open upon us we are going to get you used to the style of the workouts. And done so with the added bonus of having a representative from HQ, at the gym filming you all in your best possible situations: sweating, breathing heavy, shaky, wishing you were really cwtched up on the sofa, rather than having a camera in your face. Luckily for you, it’s Grizz - and he is super professional and a proper dude!!
CrossFit Cardiff WoD
Beginning on a 4-minute clock, complete as many reps as possible of:
25 Toes To Bar
50 Double Unders
15 Squat Cleans (60/40kg)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 Toes To Bar
50 Double Unders
13 Squat Cleans (80/50kg).
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes To Bar
50 Double Unders
11 Squat Cleans (100/65kg)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes To Bar
50 Double Unders
9 Squat Cleans (120/80kg)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes To Bar
50 Double Unders
7 Squat Cleans (140/90kg)
Stop at 20 minutes.
This is a difficult workout. Should you not succeed in one of the windows - continue to the 20min Cap as an AMRAP at the failed reps and loads.
Please write rounds and reps to the whiteboard on completion…
Welcome to another week of being punched in the respective reproductive organs by Hannah and her workouts.
What better way to bring you into the week with a ginormous bang than to do a brutal CrossFit Games Open chipper? I can't think of one. Not just will it cause you to blow off the weekend's cobwebs (rumour has it some of you were drinking until the wee hours on Saturday night), buuuuut it will just fill you with huge amounts of joy and desire to join crack team that is CrossFit Cardiff in the 2018 Open.
Link arms, give us your best smile and give a big middle finger up to Castro and his sadistic mind!
Sign up here
CrossFit Cardiff WoD
'14.4'
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 Toes To Bar
40 Wall-ball shots (20/14lbs)
30 Power Cleans (60/40kg)
20 Muscle Ups
Good luck and please post your rounds (?) or total reps to the whiteboard....
The open is upon us and the team is looking strong. But, could always be stronger. Sign your arses up, it costs $20 and you can sign up by clicking here.
What you get...the opportunity to be the world's fittest! The mere mortals amongst us, just get to have a ridiculous amount of fun for five consecutive weeks! This year, the workouts will be done on Saturday's, so that: the Friday morning class/coach doesn't suffer having to run the workout with little to no prep; there is more time for fun and frolics (most of you can spare a little longer for such activities on a Saturday); and if I decide to program the exact same movements on Thursday (which douchebag would ever do that), then you have a day of rest before attacking it.
It all makes perfect sense.
In order to keep up the camaraderie and good times throughout, mini "teams" will be allocated from those who have signed up to battle it out in as many inventive and ridiculous ways as creativity will allow; atop of the already assigned WoDs.
Teams Red, Green and Blue will be drawn at the in house Throwdown on Feb 17th, before you get drunk and one full week prior to the first Open WoD, 18.1. Giving you plenty of time to create your game plan with your Team Captain's (picked at random and also before you get drunk) as well as your team coaches.
Each team will have two coaches assigned. Set to lead by example by undertaking each workout head to head, no shirt, no chalk, and wearing a £7 pair of pumps bought from the local Tesco Extra; just like the good old days, old fashion stare down! ;-)
For the entire open, teams will acquire points for workout wins, for participation, for those deemed to have gone above and beyond for their fellow athletes (whether they are on their team or someone else's), as well as performing weekly tasks.
Throughout the open, members will also gain points for each friend (one per person) who attends each "Saturday morning lights" event. These friends should not have done CrossFit before but be up for a kicking (;-)) and more importantly a laugh. The ability to count double unders will also be appreciated.
For Week 1 - 18.1, teams will gain 1 point, per item of clothing worn in their team colour.
Get registering and let the games begin
CrossFit Cardiff WoD
6 Rounds, each for time:
400m Run
Rest 2 minutes between rounds.
Scribe your blisteringly fast, Michael Duane Johnson esque times to the whiteboard please...
There is less than 10 days left to sign up to the CrossFit Games Open. All you have to do is click here and register. Be sure to search for Reebok CrossFit Cardiff and join our team.
There will be 5 workouts over 5 weeks, programmed by CrossFit.com. We will be performing these on Saturday mornings, the atmosphere is always unreal and the Open ALWAYS pushes you to do things that you never thought you could. It's such a cool way to see how you have improved from last year or...give yourself something to beat next year.
If you haven't heard anything about it then have a look at this...in fact, just watch it as it's really cool
CrossFit Cardiff WoD
Deadlift
2 - 2 - 2 - 2 - 2 - 2 - 2
These sets should be at 80 - 85% of your 1RMs and should be straight sets. Maintain the loading.
Please post rounds to comments...
