WoD - Wednesday 20th March, 2019

Anyone want to see something insanely impressive…yep…well click on the link below. Many of you attacked 19.4 like a bulldog in a china shop, but unfortunately were not able to edge out Mat Fraser, the fittest man on the planet.
Now this is the problem with people like this…they make it look so fracking easy it lulls you firmly into a false sense of security. There’s no need to question how he was much faster, as it’s obvious, he lands his last burpee directly in his set up position for a snatch and rips the bar off the floor as if it’s a PVC pipe and he’s pissed at it…and…you did not! 😉

Anyway. Back to the real world and the weeks training. 19.5 is a coming and we need to get fit!! Good luck!

CrossFit Cardiff WoD

3 Rounds For Time:
5 Strict Handstand Push Ups
10 Kipping Handstand Push Ups
15 Wall Balls (20/14lbs)
30 Double Unders

If you are able to elevate your arms to the level of the whiteboard that your name is written on, then please pop your time next to it…

WoD - Friday 14th December, 2018

That’s it, we are a week away!! One week from the wildest party this side of Nagasaki. Now even though you will all likely be waaaaaaay too drunk to work your phones, or…be having so much fun that you forget to, but please….if everyone remembers to take one picture each, then we will have a BUNCH of cool banter for the blog!

Additionally and due to the above fact that all of you will likely be so drunk that you are unable to facilitate any form of anything the day following.
I have therefore and unfortunately for the one person who wants to attend, decided to close the gym the day following - Saturday 22nd. Reduced times will also be in operation on Friday, meaning that you ladies will have plenty of time to make yourselves look wonderful. See below:

Friday 21st December: 12:00 - 17:30
WoD Class: 12:30 - 13:30
WoD Class: 16:30 - 17:30
Saturday 22nd December: CLOSED

Final addition to the week of destruction:

CrossFit Cardiff WoD

For Time:
50 Wall Balls (20/14lbs)
10 Bar Muscle Ups
40 Wall Balls (20/14lbs)
8 Bar Muscle Ups
30 Wall Balls (20/14lbs)
6 Bar Muscle Ups
20 Wall Balls (20/14lbs)
4 Bar Muscle Ups
10 Wall Balls (20/14lbs)
2 Bar Muscle Ups

Fast and furious end to the week. Please write your 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!