WoD - Thursday 13th January, 2022

I wonder if it will be another 11 years before I completely forget to post the blog. Meaning that the gym will be 22 years old, fewer of you will be reading this and I will be F’ing old and far more likely to forget it!

I supposed I had no and therefore have no reason to think I wouldn’t be writing this same rubbish 11 years on, in 2033 (i’ll probably still be having to wear a mask to buy a pint of milk too), but that seems mental hey.
Just imagine the type of assault bike that will have been invented by then and think yourself lucky!

I have afforded you all no where to hide during tomorrow’s workout, well apart from deep inside the pain cave anyway!

CrossFit Cardiff WoD
For time:
20 Bar facing burpees
40 Power snatch (35/25kg)
20 Bar facing burpees

Specialty

Chest to bar pull-ups
Week 1
Kipping drills
EMOM3 : 2 Kip swings, 3 kips - focus is on height and pop
EMOM3: 2/3 Chest to bar pull-ups with pause 

3 Sets
3 Negative pull ups - from chest
10 Supine dumbbell lat pull overs
10 Dumbbell bent over rows

3 Sets
Max strict banded chest to bar pull-ups
20 Hollow rocks
20 Lat pulldowns

WoD - Wednesday 2nd May, 2018

Guess what, I reckon your butts are going to be loving life tomorrow morning, and the next day...holy hell...you'll be so excited to go up a set of stairs. 
I just want to say one thing...order a pair of budgie smugglers now men, you are going to be taking all the numbers on that beach. 

As a side note. I have a challenge for you all. Can anyone beat Jack, or just have the balls, to do a WoD...

For Time:
75/50 Calorie Assault Bike
Every minute, on the minute: 5 Clean And Jerks (60/40kg)*
*start the workout with the clean and jerks. 

If you are (wo)man enough to give it a go, ask a coach and we will get you through. If you do it, as a sign that you are still alive, write your time on the whiteboard. Throughout the month of May only. 

CrossFit Cardiff WoD

Within 3 minutes, complete as many rounds and reps as possible of:
5 Hang Power Cleans (50/35kg)
5 Bar Facing Burpees
10 Air Squats
Rest 2mins, repeat for 5 rounds

Following your rest period, continue where you left off, record one score of total rounds following the fifth round. 

WoD - Monday 5th March, 2018

Crazy weekend hey team?! Due to the snow fall making it a little challenging to get about, I decided that rather than have just the crazy cats who were willing to pee into the wind, tempt extreme hypothermia and brave the epic conditions to do 18.2 in a less supported environment, we wait and program it as Monday's WoD. 
This hopefully also prevents any said crazy's from doing it three times! ;-) 
It was a much better idea to drink "wife beater" and cwtch a pug...

That is one worried looking pug

Therefore, tomorrow we shall be using all classes to perform 18.2. Meaning that classes will be set up with a general warm up and teach, heats rolling throughout the classes. Some may overrun, but please arrive as per normal. We shall have a warm up area and get those who require judging judged. Happy snowy days! 

CrossFit Cardiff WoD

'18.2'
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

'18.2A'
1 Rep Max Clean

Time cap: 12 minutes to complete '18.2' and '18.2A'

Please write snow melting times to comments and remember to upload your scores by 10pm on Monday to ensure that they have time to be validated prior to the cut off....

Meanwhile, in India. 

WoD - Wednesday 7th February, 2018

The birthday is done and dusted for another year. Now back to normal service and so the mission begins...Get Ross and Katie Back!! 

In my younger years, I merely would've adopted the smoke grenade through the door and snatch them in their sleep approach. But apparently, you can no longer do that, it's called kidnapping or something. Maybe if the authorities knew why I was performing such a selfless task, they would be lenient?! 
Regardless, the only way I can see this happening, is via a double pronged, pincher type, social media manoeuvre. If you see these people, out on the streets, at the pub, in a coffee shop, then tell them we're after them! They cannot avoid us, we will be triumphant. 

#bringrossbhaaaaaaat&hishotassedwifeback

CrossFit Cardiff WoD

16.5

21 - 18 - 15 - 12 - 9 - 6 - 3
Thrusters (95/65lbs) (40/30kg)
Bar facing Burpees

Maybe get Ross and Katies back on Thursday!! 

Please write your kick ass and far faster than 2016 times on the whiteboard...

WoD - Wednesday 13th December, 2017

As per design and direct instruction from me, the fearless leader of this amazing coaching team that punish you all with devastating fitness...they will all be so drunk this coming Saturday (in 3 sleeps), that upon realisation of knowing that they have ingested enough beer to make their eyeballs bleed, they will mercifully attempt to climb into their own right hand shoes. 

As I will be the instigator of such behaviour, please, please forgive them for their sins, and me,  and be respectful of the fact that I have allowed them one day off, this Sunday, to recover. The gym will be closed on Sunday. If however, you are too much of an athlete to drink on Saturday night, I still love you, and have below provided a workout that can be performed in the comfort of your own living room. 

Optional CrossFit Cardiff NON Hangover WoD

5 Rounds For time:
15 Burpees
30 Air Squats
If you can get this done in less than 7 minutes...it really, really hurts! 

Anyway. 3 more sleeps and an ass kicker to get you through "hump day"

CrossFit Cardiff WoD

Within 15mins, complete as many rounds and reps as possible of:
10 Hang Power Snatch (35/25kg)
10 Bar Facing Burpees
30 Double Unders

Please snap yourselves off the floor and write your wonderful scores to the whiteboard....

Monday - 7th August, 2017

I hope you lot had an awesome weekend, watched the games and had a blast. 

Hands up if you can't get over how fast the women did 17.5++?? Kara Webb was sub 8mins; if you haven't seen it...she did the last open workout, with the mens weight, faster than the overwhelming percentage of the men in the open!! It's nuts and I cannot stop thinking about it. 

Anyway. 3 questions that I was asked pretty much every Monday morning for 7 years while in the mob:
1. Did anyone trap? 
2. Did anyone Bag off? (Usually followed by..."stop spinning shit dits Dennis...you're far to rats to bag off!!)
3. Did anyone get arrested? 

To help you out with understanding the above; to figure out what the hell those words are coming out of my mouth in class; or maybe just to give you some easy toilet seat reading...click here.

In another, more relevant note, we will be starting an accessory program next week. This program will focus on improving two movements - for an extended period - prior to moving onto another. So that you know from the get go, one of these movement will ALWAYS be the humble, essential and beautiful Air Squat. 
Initially, we shall address the pull up. With both strength development for the strict version of the movement, as well as drills to better effect the gymnastics kip. 
Improving your Air Squat will help you to snatch more weight, bag off more often as well as increase your bank balance. Developing strength in an upper body pulling movement along with the technique for a regular kip will positively affect literally everything else. 
This program will be conducted twice per week, on Tuesday and Thursday, for an 8 week period. Please complete before or after class in order to compliment your workout. They are not designed to be done for time, but rather for athletic prowess.
Video's of movements that you might not know shall be posted to aid in your road to world domination. 
Happy hunting team.  

CrossFit Cardiff WoD

Every 5 mins, for 5 rounds, complete:

30 Cal Row
12 Bar facing burpees
5 Hang Power Cleans (80/60kg)

WoD - Monday 12th June 2017

Welcome back from the weekend. At the box, throughout the day tomorrow, we will have a special guest. This guest will have a camera or two, so make sure you do your hair and look as good as me... 

The less you give a fuck...the happier you'll be. 

CrossFit Cardiff WoD

For time:
75/60 Cal Row
50 DB Snatch (50/35lbs)
25 Bar Facing Burpees

Please place scores to the white board...

Friday - 19th May 2017

Finish the week with fast and dirty triplet. Leave nothing on the dance floor, go all out! 

CrossFit Cardiff WoD

3 Rounds for time:
21 Bar Facing Burpees
15 TTB
9 Clean & Jerks (70/70kg)

Please post times to comments...

WoD - Tuesday 7th March 2017

So that workout hurt, yet again! Quadzilla! Luckily though, I went fast enough to begin my journey towards those unreal, hairy buns! 

CrossFit Cardiff WoD

Within 20min complete an AMRAP of:

40 Bar Facing Burpees
30 Clean And Jerks (50/35kg)
30 Bar Facing Burpees
30 Clean And Jerks (65/45kg)
20 Bar Facing Burpees
30 Clean And Jerks (80/55kg)
10 Bar Facing Burpees
Max Clean And Jerks (100/70kg)

Power Cleans are RX'd.