WoD - Monday 2nd March, 2020

March…when did that happen?! Should history recent repeat itself, rather than excited welcome the spring, we should be having a shit load of snow any day now!
I hope you have been unphased by the latest storm to hit our coast and give the Coronavirus sporting Swansea a wide berth.

Enough of what isn’t cool and more of what is…Zoë Harcombe is lecturing at the gym on Wednesday! I know I have banged on about this a lot but it is for two very good reasons:
1. She is a legitimate legend in her field, so highly respected within CrossFit that Greg Glassman himself invites her to their events. It was actually Greg who introduced us to begin with.
2. Someone is going to f**k up the timings and arrive for the not existent 7pm class…do NOT do it! Timings below and are on the whiteboard…

Wednesday Evening

16:00: WoD Class
17:00: WoD Class
18:00: All fitness actives cease to allow for set up
18:30: Zoe to take the floor - she LOVES 85% plus dark chocolate.

Enjoy!

CrossFit Cardiff WoD

10 Rounds for max reps of: 
90 secs on 90 secs off
5 Hang squat cleans (70/50kg)
10 Calories assault bike
Max Rep Burpees

Get those burpee reps up on the whiteboard…

Metcon
5 Rounds For Time:
10 Sandbag over shoulder 
1 Length gym walking lunge 
10 Sandbags over shoulder 
2 Length gym bear crawl 

Times, same deal please team…

WoD - Thursday 27th February, 2020

Hello hello, I did warn you about that workout now didn’t I! It’s days like yesterday where doing 197 hero workouts affords you the better deal!

Now then…remember, remember, Zoe Harcombe will be lecturing at the gym next Wednesday evening, the 4th of March. Meaning that the classes will be effected. We will be running two:

16:00: WoD Class
17:00: WoD Class

Post 18:00 no fitness activities will be taking place. 

Zoe is a world renowned nutritionist, she is a one stop shop for info, is a passionate patriot and an unbelievably generous character.  
Her story is very cool, inspiring and is now at least...contrarian. 
Please come and listen. Cancel plans, make excuses, sack off family and friends...this is a once in a long while chance to hear some honest information that really could save millions!

Remember that this is a talk reserved for just you guys as well as some close friends of mine. GCs. It does not happen often. And when I say often, I mean never!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible, within 18 minutes of:
150 Double unders
75 Burpees 
50 Pull ups
25 Deadlifts (120/90kg)

Get those heavy arsed deadlifts done and if you can get one round…get it up on the board…

Met Con

6 rounds for time:
Run 400m 
40 Air squats

One round more than the last time we did it, but with 10 less squats each time. Meaning that the times you put up will be lightening fast!

WoD - Wednesday 8th January, 2020

Now that I think I am in a relatively calm state, I want to share something, and someone very cool with you…

Zoë Harcombe. She is, if you haven’t heard of her before, is a nutritional god and, is a friend. Tonight (Wednesday) will be headed to her CrossFit box - Celtic CrossFit - to talk to their members about nutrition. He goal is to deliver a succinct, relevant yet likely in depth lecture about the sensitive subject.
Her information is real, scientific and in recent times, contrarian.

In a day and age where we see the entire menu at the Golden Globes have nothing but vegan options (at least they still had Ricky G hosting) it might seem that the world has gone mad? Maybe they are just ill informed?!

An example, is Veganuary healthy? Click the link and read it from the expert.

You lot are very lucky, Zoë genuinely lectures all over the world, to leading experts in the field. In fact she lectured to the entire CrossFit HQ staff this past September and has done so in presentations at the CrossFit Games. You are lucky because she has agreed to come and talk to you all, at the gym on an evening in the future. Further, she makes on hell of a chocolate moose. And a really…not a lie…healthy one too!

Keep your eyes peeled, you will not want to miss it.

CrossFit Cardiff WoD

Back by popular demand, a mix of lifting heavy and sprinting…
5 - 5 - 5 - 5 - 5*
Front squat
Following each set and with as minimum rest as possible, 15/10 Calories assault bike sprint.

*SAME weight across each set (build up & stay there)

Please get those peachy butt cheek creating loads and lung busting times up on the board…