WoD - Thursday 22nd March, 2018

For those of you reading this from your beds, because you physically cannot get out of bed, you simply have to do one thing...scream out loud...F**K YOU HANNAH!! 

Go on, it will make you feel much better! 

Now for those of you who are still going, it's simple...show no mercy! She is trying to take every piece of you, don't let her! You can beat this, I believe in you! 

Onwards...

CrossFit Cardiff WoD

For time:
400m Run
21 Box Jumps (24/20")
15 Hang Squat Cleans (70/50kg)*
9 Deadlift (100/70kg)*
15 Hang Squat Cleans (70/50kg)*
21 Box Jumps (24/20")
400m Run

*one bar each will be used for this workout. Place additional plates, intelligently, close to your bar so that you are able to add them for the deadlifts.

Please scribe a massive middle finger to Hannah with lighteningly fast times on the whiteboard...

WoD - Friday 26th February, 2018

And you thought that you could get through the entire week without a decent kicking on the ASSbike...whatever Trevor! 

This time though, you do get to spread the load...#safetyinnumbers

CrossFit Cardiff Partner WoD

A. Within 10 mins, complete an AMRAP of (YGIG):
10/7 Cal assault bike
10 Burpees
Rest 5 mins
B. Within 10 mins, complete an AMRAP of (YGIG):
10 Dumbbell STOH (50/35lbs)
15 Box jumps (24/20")

Post your GINORMOUS/KICKASS round scores to the whiteboard please...

If I had a pound every time this happened...we'd have a few more assault bikes! ;-) 

WoD - Thursday 4th January, 2018

From heavy load to gymnastics...what else?? Get yourself ready for the beach...

CrossFit Cardiff WoD

Within 15mins complete the below ascending ladder:
1, 2, 3, 4 etc
2, 4, 6, 8 etc
4, 8, 12, 16 etc
Handstand Push Ups
Chest to bar pull ups
Box Jumps (24/20")

Please post rounds and reps to comments...

WoD - Saturday 16th December, 2017

The wait is finally over...the CrossFit Cardiff Xmas party is upon us. Get your glad rags sorted and your handbags full of whatever they are full of, and start getting excited for what is to come. 

For those who are still not too sure, the night kicks off at 7pm in Bootleggers, on Womanby street opposite The Welsh Club. It shuts down at 2:30am. Good look making that! 

Anyway, before that all kicks off, we have a tradition...The 12 Days of Christmas WoD. Now every year multiple people mess this up. It is pretty simple, you just have to sing the song in your head and you can't mess up. 

This is how it works. 3...2...1...FITNESS: 1 Deadlift, 2 Muscle ups and 1 Deadlift. 3 Box Jumps, 2 Muscle ups and 1 Deadlift. 4 Press ups, 3 Box Jumps, 2 Muscle ups and 1 Deadlift. So on and so on, until you reach 12 Squat Snatches. Just to give you the heads up. 

CrossFit Cardiff 12 Days of Xmas

1 Deadlift (150/100kg)
2 Muscle Ups
3 Box Jumps (30/24)
4 Press Ups
5 Pull Ups
6 Power Cleans (60/40kg)
7 Hip Extensions
8 GHD Sit Ups
9 Wall Balls (20/14lbs)
10 Burpees
11 Double Unders
12 Squat Snatches (60/40kg)

Don't think get excited when you get to round 6 in 3 mins, that is NOT halfway through the workout! ;-) Please post times to the whiteboard and hang around for a favour. 

WoD - Tuesday 10th October, 2017

PLEASE REMEMBER TEAM, WE ARE CLOSED THIS COMING WEEKEND TO TEACH ANOTHER GROUP OF BAD ASS COACHES, COMING TO YOU SOON. 

It was only a bit of a bike ride, whats the problem? 

Hands up big and proud...who had to vomit in the lay-by en route home? 
Don't worry, tomorrow is much easier...

CrossFit Cardiff WoD

With 15mins climb the ladder of:
1 - 2 - 3 - 4 - 5
Burpees
TTB
Box Jumps (24/20)

Accessory Program

So you have had a week off. Tomorrow marks the beginning of another 8 week block of squat drills as well as strict pressing rather than pulling. 
Who knows, if you stick to it you may well see some huge benefits through weightlifting as well as gymnastics. 

Squat:
Pre-Assessment:

1. Film your technique while performing your best & slowest air squat. VIDEO
2. Film and attempt to perform either of the pistol (single leg) squat variations demonstrated in the YouTube video (don’t worry if you can’t - this is what we are working towards)

Session: 

1. Goblet squat with kettlebell (ideally 16kg) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent) VIDEO

2. Single leg touchdown progressions - 4 sets x 5 reps on a 20kg plate VIDEO

2.1 After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg) VIDEO
2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg) 

WoD - Friday 1st September, 2017

Pinch, punch, first of the month bi*ches!! 

Welcome to the 'embers, from here it's a slippery slope to spending entirely too much time trying to avoid X-factor and even longer hung over following the infamous CrossFit Cardiff Xmas doo. Details will not be coming out soon as I am a relatively normal human being.

Until then, we have loads more chances to get super fit, tomorrow being another one of them!!

CrossFit Cardiff Partner WoD

Within 15mins in a You go, I go format, complete:
6 Deadlifts (110/75kg)
9 Pull Ups
12 Box Jumps (24/20)

Please post rounds to comments...

Well it certainly has not been an easy road, for anyone, but she did it! Very well done Kathryn, CrossFit L1 Trainer, you should be extremely proud of yourself. Onwards and upwards!!