WoD - Tuesday 16th April, 2019

Getting eye drops into a 5 month old puppy who, REALLY doesn’t want you to put them in there, is hard work.

Hours leading up to the 3 times daily does are spent attempting to conjure up variously sneaky methods of how to outwit the clever little bastard! Any suggestions would be greatly received.

As cruel as it might sound, the very best way is to simply weight until he is asleep and deposit said drops into a open - mid rapid eye movement - dream.

I of course understand that this post is utter bollocks and none of you really care about anything but the workout… or maybe the new Game of Thrones series.

CrossFit Cardiff WoD

For time:
15 - 12 - 9
Deadlifts (120/90kg)
Bar Muscle Ups

Times to the whiteboard please…

WoD - Thursday 14th December , 2017

Man we are so close I can almost smell Ash's vomit! 2 SLEEPS!!

So I have already posted the opening times over Xmas. If you didn't see them there here's a link...

CrossFit Cardiff Christmas Opening Hours

What you will notice is that we are open on Christmas morning, and here's why. While I worked within the Marines, in Iraq and for the Ambulance service, I had to work Christmas's. For eleven straight years I was away from home or working. Now I'm not crazy about Xmas, but I do love the fact that it's the one time of year that you get to see all the amazing people within your life, typically all in one place.
So when you are half way around the world, or you have to work a 12 hour shift, it sucks and regardless of who you are, the mind wanders. 
We have something very special down at CrossFit Cardiff, a community that has been noted by many visitors as to be something that they admire, and desire. 
For those of you who are working, or even if you just can't take a rest day, or may not actually see another human being on Xmas day by choice...come down to the box. It'll be cold, it might even be raining, but there will be a few willing folk to suffer (the only suffering is listening to Mariah) through 150 burpees. Afterwards we can eat mince pies, for recovery of course, drink coffee if you want, and spare a thought for those who are miles away from those who love them, or even just down the road. 

If you can spare a few minutes, at 11am, come down and hang out. Even if you just eat mince pies, and do NO burpees, it would be cool to see you. 

CrossFit Cardiff WoD

For time:
10 Bar Muscle Ups
Run 200m
8 Bar Muscle Ups
Run 400m
6 Bar Muscle Ups
Run 800m
4 Bar Muscle Ups
Run 1 mile
2 Bar Muscle Ups

Please bitch slap Conroy and write your times to the white board...

WoD - Wednesday 27th September, 2017

Perfect! Everyone I saw go through hit the weight perfectly! An extremely uncomfortable workout but very worth it. 

Take a bow team. 

CrossFit Cardiff WoD 

For Time: 

42 Wall Balls (20/14lbs) 

21 Pull ups

30 Wall Balls (20/14lbs) 

15 Chest To Bar Pull ups

18 Wall Balls (20/14lbs) 

9 Bar Muscle ups

Please post times to comments... 

This position is the intended end goal of this workout... 

WoD - Thursday 7th September 2017

My hands are up, sorry morning crew!! The part B turned out to be too long, with such a drop in intensity, that I made the decision to shorten the AMRAP to 8mins. And guess what...it hurt a lot!! 

Apologies you ninjas, but even after 10 years of programming CrossFit WoDs, I still get things wrong. Always learning! 

CrossFit Cardiff WoD
3 Rounds for time:
10 Thrusters (60/40kg)
7 Bar Muscle Ups
Run 200m

Accessory Program
4 x 5 eccentric ring rows - horizontal for added difficulty (1s/5s down)

Superset between Set 1 and 2:
30 Wall Toe taps per leg - heels stay down
10 Russian lunges, per leg, toe of straight leg stays down
10 Narrow Stance air squats
Superset between Set 2 and 3:
30 Wall hip drives per leg - heels stay down
10 Russian lunges, per leg, toe of straight leg pointing up
10 Narrow Stance air squats
Superset between Set 3 and 4:
1min Per leg Single Leg plate ankle stretch (toe on a plate, knee driven forward)
10 Narrow Stance air squats
Superset following Set 4:
1min Per leg Single Leg plate ankle stretch (toe on a plate, knee driven forward)
10 Narrow Stance air squats

2 Rounds not for time, but for form of:

10 Kip swings, 5 kips
5 Kipping Pull Ups - focus is to squeeze feet together and keep tension in the abs throughout
5 GHD Back Extensions
10 Wall Squats (5-1-0). This is tempo, down - static hold bottom - up
5 GHD Back Extensions
5 Kipping Pull Ups - focus is to squeeze feet together and keep tension in the abs throughout
10 Kip swings, 5 kips
Rest as needed between rounds, ensuring that quality of movement can be maintained

WoD - Thursday 4th May, 2017

I hope you can all walk today. It's either the lunges or the fact that those mighty glutes no longer fit in your jeans! 💪🏼 

Tomorrow is cheeky, but I'm not talking about asses this time!

 CrossFit Cardiff WoD

Within 8mins, complete:

9 Bar Muscle Ups

9 OHS (60/40kg)

7 Bar Muscle Ups

7 OHS (70/50kg)

5 Bar Muscle Ups

5 OHS (80/60kg)

3 Bar Muscle Ups

3 OHS (90/70kg)

1 Bar Muscle Up

Max rep OHS (100/80kg)

Christmas Eve

A few folk earned some serious points in the bank tonight...eat those "heroes!" Drink that beer. It will be just deserved! Especially if you head to the box to do today's utter shitfest, as well as get 150 burpees knocked out on Xmas day! 

If not, I hope you all have a blinding Xmas. Enjoy the break and take full advantage! I can't wait to see you all after the silly season kitting out to the hilt in your brand new CrossFit gear! 

Xmas Eve WoD

In Pairs and for time:
Run 800m
100 Hang Power Snatch (40/30kg)
100 GHD Sit Ups
Run 400m
50 Back Rack Walking Lunges (60/40kg)
50 HSPUs
Run 400m
25 Push Jerks (80/60kg)
25 Bar Muscle Ups
Run 800m

All reps cal be divided been partners as you see fit, both must run together. 

Following the class, everyone is welcome to come and take over our local caffeine distributing venue. 

Xmas Day Burpees will be performed at 10am - 150. No coaching, warming up or fluffing (unless Ian comes down), just 3...2...1...GO. 

Please post times to comments and have a cracking Xmas