WoD - Thursday 30th August, 2018

Nancy was more than just 'naughty'...she was a total bitch! There are no surprises there though hey! Just to throw a mere bit of perspective your way, below are the top male and female times of those utter nut cases from this event during the 2013 CrossFit Games:

Josh Bridges: 16:31 (Don't know him...google him!)
Kaleena Ladeairous: 1646 (BEAST!)

Now, I have some important info about the coming month, previously posted yet now added to...

Throughout the recent Iraq and Afghanistan campaigns, the UK lost a huge amount of servicemen and women, unfortunately, many of whom went seamlessly unnoticed. The media reported on the goings on, yet so many of these lives were forgotten about almost immediately. 
Until you are in that world, it is very difficult to attempt to understand how it feels. These selfless heroes laying down their lives, fighting not to defend their country from bombing raids or invasions, but for each other. 
When searching for the definition of Camaraderie I found this..."mutual trust and friendship among people who spend a lot of time together." In no way does that come close to describing the bond formed between soldiers. A Google for Military Camaraderie arrives far closer to the mark with... "There is nothing in the civilian workforce that can approximate the bonding that occurs in wartime. ... It follows therefore that finding the military version of camaraderie in a civilian occupation is almost impossible."... Quite possibly then, no words will suffice? Surely though, when confronted with such extreme environments, to protect one another is merely human nature? Like a mother or father protecting their children?

I may have fallen well short of the mark, attempting to describe this to you all, but what I do know is that I witness a part of it everyday. The support offered to each other throughout a tough workout, the shared suffering, binds people together like no amounts of bicep curls or calf raises every would. Did you ever wonder why you find so many friends at the gym?

I want to give back. On the 29th of September, at 11:00 the Trainers will begin a 24 hour event. In pairs, we will complete 633 Clean and Jerks, loading to be dictated by an average body weight per pair. One rep for each life. We have 24 hours to finish. 
Even though the full 24 hours is reserved for the team, on the day there will be various different ways in which you will all be able to take part. 

The Royal Marines pride themselves on peak physical performance and unbreakable mental resilience. Commando Training is almost entirely centred around a final hurdle; The Commando Tests. Four extremely difficult feats which not only test the fitness of the recruit, but also simply his ability to endure pain. Developed from the start, the Commando qualities are fully engrained into most by this stage and are exactly what, allows these young men to succeed: 

Courage, Determination, Unselfishness and Cheerfulness in the face of Adversity

Yet, these tests attempted separately, without the cumulative affect of the 30 week Commando Course are entirely doable. The 633 Event is no different. However, it too is placed at the end of a significant challenge. 

Each workout posted in the month of September, programmed for Monday - Saturday, will be a hero WoD. Most of these will be named after fallen Royal Marines, yet others from different services will be posted, each for good reason.
These workout will be hard, every single one of them. They will make you sore and challenge your body. Be careful and don't you be a hero. If you need to rest, do so. If you feel any kind of niggle then back off, listen to the team and scale when told to do so.
You will not necessarily get fitter during this month, and that is not our intention. You may have to perform the same movement two days in a row. You may work for long periods of time and feel significant discomfort as a result. Do NOT add additional workouts, train twice a day and be sure to rest when needed. 

We have the month of September to raise as much money as possible. Destined for the Royal Marines Charity, they will be sending the funds to Reorg. A Foundation who's mission is to help any Royal Marine, serving or veteran, suffering with the after effects caused by these brutal campaigns.  

The Just giving page is live, and ready for you to donate...

https://www.justgiving.com/fundraising/reebok-crossfit-cardiff

Please, do what you can. Various mini events will take place throughout September, get stuck in and help us to raise money for those who desperately deserve it. 

To get the ball rolling, where possible, we are requesting a £1 donation, in a bucket at the gym, per person, per hero workout attended. If this is something you are able to do then thank you.

We start on Saturday

CrossFit Cardiff WoD

Complete as many rounds and reps within 20 minutes of:
10 Calorie Assault bike
10 GHD Sit Ups
10 Handstand Push Ups
10 Kettlebell Swings (24/16kg)

Please post rounds and reps to the whiteboard...

WoD - Thursday 2nd August, 2018

633, was the total number of British servicemen and women killed throughout the recent Iraq and Afghanistan campaigns. A huge loss of life, that to many, has unfortunately gone seamlessly unnoticed. The media reported on the goings on, yet so many of these lives were forgotten about almost immediately. 
Until you are in that world, it is very difficult to attempt to understand how it feels. These selfless heroes laying down their lives, fighting not to defend their country from bombing raids or invasions, but for each other. 
When searching for the definition of Camaraderie I found this..."mutual trust and friendship among people who spend a lot of time together." In no way do that come close to describing the bond formed between soldiers. A google for Military Camaraderie arrives far closer to the mark with... "There is nothing in the civilian workforce that can approximate the bonding that occurs in wartime. ... It follows therefore that finding the military version of camaraderie in a civilian occupation is almost impossible."... Quite possibly then, no words will suffice? Surely though, when confronted with such extremely environments, to protect one another is merely human nature? Like a mother or father protecting their children?

I may have fallen well short of the mark, attempting to describe this to you all, but what I do know is that I witness a part of it everyday. The support offered to each other throughout a tough workout, the shared suffering, binds people together like no amounts of bicep curls or calf raises every would. Did you ever wonder why you find so many friends at the gym?

I want to give back. On the 29th of September, at 11:00 the Trainers will begin a 24 hour event. In pairs, we will complete 633 Clean and Jerks, loading to be dictated by an average body weight per pair. One rep for each life. We have 24 hours to finish. 
Even though the full 24 hours is reserved for the team, on the day there will be various different ways in which you will all be able to take part. 

The Royal Marines pride themselves on peak physical performance and unbreakable mental resilience. Commando Training is almost entirely centred around a final hurdle; The Commando Tests. Four extremely difficult feats which not only test the fitness of the recruit, but also simply his ability to endure pain. Developed from the start, the Commando qualities are fully engrained into most by this stage and are exactly what, allows these young men to succeed: 

Courage, Determination, Unselfishness and Cheerfulness in the face of Adversity

Yet, these tests attempted separately, without the cumulative affect of the 30 week Commando Course are entirely doable. The 633 Event is no different. However, it too is placed at the end of a significant challenge. 
Each workout posted in the month of September, programmed for Monday - Saturday, will be a hero WoD. Most designed by myself and mostly for the Royal Marines killed in this time period. 
These workout will be hard, every single one of them. They will make you sore and challenge your body. Be careful and don't you be a hero. If you need to rest, do so. If you feel any kind of niggle then back off, listen to the team and scale when told to do so. 

The point of this entire month, including the culminating challenge, is to raise money and awareness for the Foundation Reorg. Reorg is a Royal Marines Charity, based at the Commando Training Centre, Royal Marines, who offer free training to any serving Marine, or veteran, suffering with any mental health condition as a result of their service. Something very dear to my heart and supported across the UK by CrossFit affiliates through the GC Resilience Project. 
Check both Reorg Functional Fitness and Reorg Jiu Jitsu out on Instagram. 

Further details of how you can show your support will be released this month and next. Keep your eyes peeled and get excited for a hard yet very worthwhile September! 

CrossFit Cardiff WoD

Deadlift
3 - 3 - 3*

*The goal of these sets is to set a new 3 Rep Max. However, following each set, each athlete must row a max effort 20/15 Calorie Sprint

Following each round, write your loads and times down on the whiteboard please. 

WoD - Monday 20 February 2017

Shortly before 12:15 hrs on the 20th February, 2008, local time Corporal Damian Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed Corporal Mulvihill instantly. He died leading his section and the Company from the front. Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in OP PALLISER and OP SILKMAN in Sierra Leone and OP BANNER in Northern Ireland.

During his time at 42 Commando he was promoted to Lance Corporal. He then joined Air Defence Troop in 2002 and completed his specialist training before being promoted to Corporal in December 2003. On completion of his service with the United Kingdom Landing Force Command Support Group, based at Stonehouse Barracks in his home town of Plymouth, he joined Alpha Company, 40 Commando Royal Marines in April 2006.

‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.

‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando Royal Marines and the wider Corps family.

‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to get married in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.

Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:

"The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.

As a marine, he epitomised the Commando spirit. A courageous and selfless comrade, his cheerfulness in adversity could be guaranteed, and he always demonstrated the very highest standards of professional competence in everything that he undertook."

CrossFit Cardiff WoD

"The Bear"

Within 20min complete an AMRAP of:

12 OH Walking Lunges (50/35kg)

15 Burpees

8 Bar Muscle Ups

Please post rounds and reps to the whiteboard...

Rest In Peace brother

WoD - Friday 26th February 2016

It felt like it was just yesterday when we were watching the unbelievable performances of the CrossFit Games athletes in Carson, California. Well today marks the beginning of the search for this years fittest man, woman and team. Maybe they will find them with the walls of our box…I’m sorry to be the one to burst your bubbles, but I don’t think so. Not this year anyway! 

What we will see is people pouring their heart and souls into every workout. They will leave nothing in the tank and desperately fight to be better. To improve. Push themselves to new limits. To do things that they didn’t think that the could. All done so within an immensely positive atmosphere. 

From a young age I found myself within a hugely supportive community. A place where you made bonds stronger than even that of family. At a moments notice brothers were willing to lay down for their “oppo’s,” and it is exactly that what attracted me to CrossFit.

It is more than just a gym. It is more than just a place where people come to get away, sweat a bit, or get bigger biceps. It is a supportive family. One in which the members do those things for each not because they have to, but because they want to. 

Courage          Determination          Unselfishness          Cheerfulness in The Face Of Adversity

For the uninitiated, the Open is about personal achievement. It is about the strive to be better. Earlier this year, Ellen came to me and said, “Dav’s, last Christmas I couldn’t walk the 200m distance without stopping. I’ve just run a 400m!” Tomorrow and at the young age of ** Ellen will take part in her first sporting event ever! And I cannot wait to see her show it who’s boss.

Hold your head high through each one Ellen, the rest of us could learn a lesson or two from you.

CrossFit Cardiff WoD

"16.1"

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 Bar Facing Burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups 

Men lunge 95 lb.
Women lunge 65 lb.