Now you’re talking… this will blow out those cobwebs!
CrossFit Cardiff WoD
For time:
50 Wall balls (20/14lbs)
15 Bar muscle ups
50 Wall balls (20/14lbs)
30 Chest to bar
50 Wall balls (20/14lbs)
45 Pull ups
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Xmas
The gym is closed today you lovely lot. And so instead, get your runners laced up and…
CrossFit Cardiff WoD
For time:
Run 5km
Nadolig Llawen Pawb
Get down and burpee your hang over away so that you can go and get another one!
CrossFit Cardiff WoD
For time:
150 Burpees
Tomorrow is the big day. I hope you all get so drunk tonight that you open every single present under the tree.
CrossFit Cardiff WoD
Increasing load & for time:
12 - 12 - 12 - 12 - 12
Back rack walking lunges
15/12 - 15/12 - 15/12 - 15/12 - 15/12
Calorie row
It’s late, I am on a ferry, I’ve not peed in 7 hours and it’s Christmas week. So you are getting the WoD and thats about it…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
60 Double unders
30 Alternating DB Snatch (50/35lbs)
15 GHD sit ups
Let's pray please, that there are no bullshit, windy arsed storms that prevent me and three furry beasts from crossing the channel over to the Irish side where the Guinness is fricking legit and stud is waiting.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
15/12 Calorie echo
15 Sumo deadlift high pull (40/25kg)
15 Wall balls (20/14lbs)
Here we are, the last week before Xmas and I have the privilege of ensuring that your last exposure prior to the restful day is completely savage!
Yeeeeesss!
Enjoy day one of “hell week”! 😉😉🤣
CrossFit Cardiff WoD
4 Rounds for time of:
25 GHD sit ups
5 Bar muscle ups
25/20 Calorie row
5 Bar muscle ups
The penultimate Friday before the obvious. One more week of thrashings before you can savage yourselves with boxes upon boxes of heroes, cheese and biscuits, SHIT ton’s of beer and whatever else you lot all consume throughout the silly season! Enjoy it! Once a year hey!
CrossFit Cardiff WoD
5 Rounds of, within 2 minutes complete:
200m run
Max calorie assault bike
Rest 4 minutes between rounds
B: GHD sit ups
20-20-20-20
We are nearly there… time to start Xmas shopping. Only another week and us men can start thinking about what we will be getting for folk. 😉😬😳
Not actually joking, if you know most mes that is!
Possibly the last chance to sculpt those glutes ready to crack chestnuts in front of the open Christmas fire.
CrossFit Cardiff WoD
Back rack walking lunges
14 - 12 - 10 - 8 - 6
Increase load with each set
Specialty
For 6 rounds, every 1:30
1 Snatch + 2s pause at the knee
1 Hang squat snatch
For 6 rounds, every 1:30
1 Squat snatch
4 Sets
2 Split jerks
Happy Friday you lovely lot! I seriously hope that for your sakes, this weekend will be as dry as a bone!
Get down and get some good training in, build up your tolerance for the up and coming carnage of Xmas!
Enjoy!
CrossFit Cardiff Partner WoD
For time:
21 - 15 - 9
Back squat (70/50kg)
Calorie row
These are you go, I go rounds.
Well that was one hell of a productive day! The only issue was timing. Yet again washing the car in the dark, which has two problems:
1. The power washer really pisses the neighbours off (although it is dark at 5pm so not exactly late)!
2. I have no idea if the fucker is actually clean?!
CrossFit Cardiff WoD
”Jackie”
For time:
1 Km Row
50 Thrusters (20/15kg)
30 Pull ups
Get your times up on the board…in RED pen if it’s a PB.
Another adapted hero workout, one which you lot are not going to appreciate. Still, it will provide a decent calorie deficit (not that that actually makes any difference) allow for you to feel less guilty when stuffing your faces over the next few days!
Plus, if you have raging DOMs and can’t move, it makes sitting on your arse easier!
CrossFit Cardiff WoD
Modified Hotshots 19
Six rounds for time of:
30 Air squats
19 Power clean (60/40kg)*
7 Strict handstand push ups*
Run 400 meters
*Loading: pick whatever you like. Pick up something of a moderate load. Maybe the turkey!
*This is the only mod, strict HSPUs instead of strict pull ups
Get videos posted please, especially if you use your Xmas turkey as a weight!
It’s nearly here, the CrossFit Cardiff Xmas party! Get yourselves some industrial strength bubble wrap and prevent any unwanted bruising caused by the weeks workouts.
Congratulations to those of you who survived last weeks beastings, with the worst of all likely being Tuesday’s Finnish style warm up. That old school classic will be coming back throughout these cold months.
CrossFit Cardiff WoD
Hanging Elizabeth
21 - 15 - 9
Hang power cleans (60/40kg)
Ring dips
Lock your doors, cover yourself in cotton wool and what the hell…play the Euromillions because it’s Christmas and £74 million would be kinda cool but also…it’s Friday 13th and its got to be lucky for some hey!
What is certain is that surviving the workout today, and this week will make you a seriously lucky lot!
CrossFit Cardiff WoD
Partner WoD, within 12mins complete as many rounds and reps as possible of:
20 Burpees over the rower
40 Calorie Row
60 GHD Sit Ups
Split reps as needed but promise me that when you get your chance to go…sprint! You know what to do!
The Members Member
The Xmas party is rapidly approaching, and I am looking for some help in crowning the 2019 Members Member.
But, for those of you who weren’t here last year…I have to tell you the what it’s all about.
Towards the end of each Royal Marines recruit troop, the lads vote for who amongst them, should be awarded the Commando Medal. The Commando Medal is given to the man who has demonstrated throughout training, to an outstanding degree, the Commando qualities and Commando spirit.
Determination
Courage
Cheerfulness In The Face of Adversity
Unselfishness
These are qualities that I see in you all, every single day. It is one of the biggest driving forces behind CrossFit Cardiff as well as my passion for CrossFit. The positive affect that they have on everyone around them cannot be underestimated.
I would like you to vote for the gym's members member. Our example of The Commando Medal. The person who has demonstrated passion and the care for others. Take your time and think about it, think outside of the box, maybe not just the person who has been there for you, but for everyone.
I am going to leave a glass jar at reception, along with paper and a pen. Please, as you walk into the gym, take a few seconds to write a name down, screw up the piece of paper and pop it in.
Currently available and voting ends on Friday the 20th…get amongst it!
CrossFit Cardiff WoD
3 Rounds for time:
7 Hang Squat Snatch (70/50kg)
21 Pull ups
This one hurts, do everything you can not to put that bar down, you’ll just have to pick it up again. Scores to the whiteboard please…
It’s that time team, start getting your butts to the cash machine and hand over the hard earned pennies to a coach in exchange for a knowing wink, acting as a ticket to this years complete Xmas carnage!
We will be taking over the entire upstairs of Tiny Rebel, yet again, and partying hard into the early hours. Similarly to last year, a hot buffet will be provided - not purely so that Hannah can launch pigs in blankets at her vegan sister - but so that we can eat it…maybe I will even get some myself.
Some money will be behind the bar for a welcome drink (redeemable via a voucher), and at some point during the evening the esteemed CrossFit Cardiff Xmas Awards will be announced, hopefully when I am still sober enough to speak and the rest of you are almost drunk enough to heckle!
Whatever else happens stays within the four walls of the establishment, strictly confidential. Just make sure you do not miss it.
£20 to a coach please, if you miss it you will long regret it! Trust us!
CrossFit Cardiff WoD
5 Rounds For Time of:
50 Double Unders
10 Toes To Bar
10 Deadlifts (100/70kg)
Get those times up to the board and PAY A COACH FOR YOUR XMAS TICKET
Hands up if you have no idea what day it is!! Yep, me too. Anyway, there are a few funky days between the Xmas festivities and the banging New Years Parties! Where, yet again, you will all be eating too much and drinking waaaaay too much! All just deserved of course!
Why not though, give yourself a couple of days of fun and fitness to top up your cravings before the new year officially begins and you can chase those illustrious goals with the new help from CrossFit Cardiff’s brand new timetable; all kicking off on the 7th.
For now, just remember tomorrow’s opening times:
WoD: 09:30 - 10:30
Open Gym: 15:00 - 17:00
WoD: 17:00 - 18:00
WoD: 18:00 - 19:00
CrossFit Cardiff WoD
3 Rounds for time:
15 Thrusters (40/30kg)
15 Pull ups
Rest 10mins
3 Rounds for time:
9 Thrusters (40/30kg)
9 Chest To Bar Pull Ups
Once you’ve done Fran, rested and then done Fran, please write your scores to the whiteboard, before bugging out to drink and eat some more…
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…
Get to it lads, you have got to start your Xmas shopping, NOW!! I do this every year, without fail! Tell myself that I am going to get it done, weeks earlier, and guess what happens…I run into a frantic Pete Fry on Xmas Eve in town. Standard!
The weekend brought the 12 Days of Xmas workout, spreading the joy of the festive season (as well as total carnage) through a disgusting workout. To follow was another death defying trip up the scaffolding to change the ropes for some brand new ones, freshly donated by the Commando Training Centre. Meaning you know they are good!
Get those mince pies in the oven and tuck yourself up on the sofa, ready for a Dynasties Tiger fight!
CrossFit Cardiff WoD
4 Rounds For Time:
7 Burpee Box Jump Overs (24/20”)
6 Deadlifts (70/50kg)
5 Hang Squat Cleans (70/50kg)
4 Push Press (70/50kg)
Thank you to City Road CrossFit for the inspiration…please note your times and write them on the whiteboard…
