WoD - Thursday 4th May, 2023

It is currently Sunday afternoon, with the fire on, two snoozing doggo’s cwtching up to me. A slight beer and wall ball hang over with the docile tones of Joe Rogan in the background… I think that not falling asleep right now is going to be as hard as this workout…

CrossFit Cardiff WoD
For time:
25 - 20 - 15 - 10 - 5
5 - 4 - 3 - 2 - 1
GHD sit ups
Overhead squats (100/70kg)

Specialty
Within 15 minutes, for load
”Bella complex”
1 clean, 1 shoulder to overhead, 1 front squat, 1 shoulder to overhead.

5 - 5 - 5
Strict press

WoD - Tuesday 18th May, 2021

Now that your butts, quads and hammies are looking good for the beach...let’s sort out the bi’s and wings (lats)!
All we need to do then is to coax those abs out of lockdown and you’re set for your holiday!

Man to think that I genuinely used to think that that was true and worked.
What a muppet!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 20 minutes of:
24/20 Calorie bike
6 Bar muscle ups

Specialty
High hang snatch
3 - 3 - 3 - 3 - 3

10 - 10 - 10
Hip extensions

Blowing up a tank, happy days!

WoD - Monday 6th January, 2020

Guess who’s back…your favourite, resident Ginger Ninja, ASHWELL!!

From tomorrow morning, he will be again, creeping around the gym floor, with his new respect for winter, fresh from a month away and ready to coach the shit out of you all. With a lot of you returning to work tomorrow, this will be a bright (literally with his bald, sun dodging head) spot on the horizon.

What a ledge!

CrossFit Cardiff WoD

6 Rounds for max calories, within 2 minutes:
20 Ab mat/GHD sit ups*
Max cal row

*alternate each round - 3 rounds of each

Scores per round, on the board please team…

WoD - Monday 16th December, 2019

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

WoD - Tuesday 8th October, 2019

The teams are in and the stage is set! The CrossFit Games Open 20”20” is nearly upon us.

This post is almost entirely about just one of you…Fadi!

Registering for the open is only part of it my friend, get your arse logged back into your account and join our team…unless of course you really are the capped vigilante and want to go at this thing alone! Then, no stress, just let me into your cave once for a mooch!

For the rest of you non technophobic legends, the teams are up and ready to view on the Facebook group. Start plotting of ways with which you will be able to conjure up as many squids as humanly possible for your chosen charities. Let’s help them out.
Out do each other for the greater good!

20.1 Theme

Pyjama work out. Everyone who attends 20.1 is to turn up in their PJ’s. Please gents, ensure that they have a suitable flap! £2 entry fee as a charitable donation.

CrossFit Cardiff WoD

‘Mary’
Complete as many rounds and reps as possible within 20 minutes of: 
5 Handstand Push Ups
10 Pistols
15 Pull Ups

Please get your rounds plus reps up to the whiteboard and get out to enjoy the DOMs…
Just for reference at the 2019 CrossFit Games, the winning scores for Mary were:
Noah Olsen: 677 (22 plus 2 pull ups) 😳
Karissa Pearce: 695 (23 plus 5 handstand push ups) 😳

WoD - Friday 6th September, 2019

It’s Friday, I’m not winking this weekend and as a result am going to destroy Oppo on long arsed walks up and down beaches, woods, maybe some mountains. The poor little bugger will be a mess by the end of it, much like you lot after a week of training at the box. Ready and willing to just lay on his back, legs in the air while licking a wall! Pretty standard.

CrossFit Cardiff WoD

In pairs
Death by:
Thrusters (40/30kg) and
Pull ups

Partners can split the work as they like.

Death by:
On minute 1: 1 Thruster/ 1 Pull Up
On minute 2: 2 Thruster/ 2 Pull Up
On minute 3: 3 Thruster/ 3 Pull Up…etc until you die.

Completed rounds to the whiteboard please legends…

WoD - Wednesday 4th September, 2019

It does surprise me that considering the sheer amount of you who genuinely thought that the class timings were set to change tomorrow for the previously mentioned Police event, I received a banterous punctuation for children book! You can pick up a misplaced coma like a Royal Marines Snipe on his prey, but a clearly written date…NOPE!

CrossFit Cardiff WoD

5 rounds for time of:
30 Double Unders 
15 Toes To Bar
5 Bar Muscle Ups

Fast and furious…can anyone go unbroken from the TTB to the muscle ups and hang on? Get those times up team…guess who is programming!  

WoD - Monday 26th August, 2019

I have a challenge for you guys, and I know just how much you lot love a challenge…do 5 workouts, only!!! If you can! Come in Monday, Tuesday, Wednesday…you get the picture…all week and attend one class with no additional “stuff” before or “things” afterwards and treat the week as a test week. Imagine each workout was 20.1, 20.2, 20.3…you get the picture, and each and everyone of them your absolute all. Pace where you need to, sure, but keep that barbell on your shoulders, pause, and do 3 more reps when all your mind is telling you to do is drop the thing because you can’t!

Ignoring pain and discomfort is not an easy thing to do, the mind is a very powerful tool and can help or hinder. Give yourself targets. Each time you perform movements or when you look at the rounds, plan when you are going to break, if at all. Look at the clock and make that break last no longer than 10 seconds.

Be aggressive with the workouts and hit each as hard as you possibly can; be satisfied. As Coach Glassman said as early as 2007…”Impress me with intensity not volume.”
If you feel that you can do more following each one, go harder tomorrow.

CrossFit Cardiff WoD

One
A: Within 8 minutes, complete as many rounds and reps as possible of:
3, 6, 9, 12, 15... Thrusters (40/30kg)
3, 6, 9, 12, 15... Bar hop burpees

Rest 2 minutes
B: Within 10 minutes:
Set a 3RM Thruster

Please write individual scores for part A and part B to the whiteboard…

WoD - Monday 19th August, 2019

Happy Monday lovelies. I hope you have had a kick assed weekend, getting after some seriously fun buddy style fitness before messing it all up with copious amounts of the good stuff! For those of you who don’t have a two day hang over or maybe those that do, we have a little thrashing that will kick your week of to a seriously “fun” start!

Remember, if you see a “buddy” wandering around looking lost…give them a sweaty hug!!

Everyone with a hang over loves an interval…

CrossFit Cardiff WoD

5 rounds for max reps:
Within 2 minutes - 
50 Double Unders
9 Burpee Box Jump Overs (24/20”)
Max Calorie Row

Rest 4 Minutes between rounds

WoD - Tuesday 23rd July, 2019

If you see 3 people, maybe more, wandering about the gym aimlessly and looking exactly like Gem Verallo it’s because she has dragged her entire family down to “Bring a Buddy” week, and so should you have!

There is talk of Alfie’s mother making an appearance just to smash the hell out of him in a workout. No swearing on Wednesday night please!

What a perfect workout for the first day of bring your mates along to get thrashed until their eyeballs bleed hey?! Tomorrow’s might be better…or not.

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 5mins of:
20 Deadlift (60/40kg)
10 Shoulder To Overhead (60/40kg)
Immediately into…
3 Rounds for time:
30 Double Unders
15 Chest to Bar Pull Ups

Please write rounds and reps and overall time to the whiteboard…

WoD - Tuesday 28th May, 2019

Right back at you after a cheeky bank holiday with a gnarly little mid distance sprint. Elegant and beautifully brutal, this will punch you right in the respective reproductive organs!

Good luck!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible, within 9 minutes of:
3 Ring Muscle ups
6 Strict Handstand Push Ups
9 Calorie Assault Bike

Scores to the whiteboard please…

#shespunching

WoD - Monday 13th May, 2019

If Carlsberg did weekends…

Look out for this time next year team, around this weekend…we will be sending teams on mass to the Commando Beach Assault Throwdown, in Exmouth, Devon. A CrossFit event organised by members of the Physical Training Branch of the Royal Marines, with all proceeds going to charities charged to support those suffering with mental health conditions as a result of their service.

A mixed team of four, CrossFit Cardiff represented hard until an unfortunate incident and an even more unfortunate workout. The incident: A male athlete who will remain unnamed (not me), dropped from a pull - up bar when told explicitly not to do so, causing us to have to perform a penalty beach run! Now, there were 31 teams of 4 competing, so 124 athletes, and this muppet was the only one to drop. 👍🏼
The Workout: An event, the final event that we did (disappointing me greatly, for one specific reason), saw that we had to run 100m with a 100kg log, and then perform a bunch of varying partner carries (fireman, baby, forward drag, backward drag - look out for those soon), followed by one final 100m log carry.
The first log carry however, was really all that was required. Specifically for one female athlete who, will remain unnamed (not Daisy), due to that familiar and unwelcome feeling of the glycolytic pathways byproduct…lactic acid. Once you have sprinted in the sand, while carrying a 100kg log, it turns out that your legs don’t want to do much else. No matter how many times your judge lays you on your back and wiggles them about; you stand up against a cliff and perform a straight legged dance, or you dip your feet (only) in the sea. Bizarre how those normally effective cures didn’t work.
Now unfortunately for my inner sadist, the penalty run caused us to finish outside the top 10 and therefore not be eligible to compete in the final. Which, involved an 800m run, on the beach…carrying a 100kg log!

It’s as if they had planned their sabotage right from the beginning.

CrossFit Cardiff WoD

5 Rounds for time:
20 Hang DB Clean and Jerks* (50/35lbs)
20 Burpees
40 Air Squats 

*10 continues reps on one arm prior to switching. Start with whichever arm floats your boat.

Go hard and fast, nothing but suicide pace with zero transition time, and chuck so sub 9min times up please…

We took sooooooo many pictures!

WoD - Tuesday 7th May, 2019

I just wish I could’ve been able to see your lovely faces when you were fighting your way through that workout yesterday! Surely it was nothing short of wonderful, and expertly booted your hang overs firmly back to where they came from. Or…made you feel way worse!

By the way. I am not programming these hideous workouts from afar and forcing you to do them, nope…it’s all Ash. As you can tell by todays WoD…classic Ash!

CrossFit Cardiff WoD

A Within 5 minutes, complete as many rounds and reps as possible of:
50 Double Unders
10 Toes To Bar
Rest 5 mins
B Perform part A, for time.

WoD - Tuesday 23rd April, 2019

Sorry it’s late, but it’s here! I have been enjoying some of the sunshine on my day off for the bank holiday. Motorbikes, puppies, special Easter cake (whatever the hell it was called - the one that would’ve had Judas on but he was a bit of a dick), kick arsed BBQ’s and Brewdog. If Carlsberg made Bank Holiday Monday’s…

HanBane is after you again with a workout borrowed from CrossFit Linchpin. Which means that you are all buggered…

CrossFit Cardiff WoD

Linchpin 30.3.2019
3 Rounds For Time: (strict)
20 Pull-Ups
20 Ring Dips
20 Toes To Bar
30 Med Ball Cleans (20/14lbs)

Get your backsides back to the gym, hit the ground running….

WoD - Thursday 21st March, 2019

Get yourselves ready, there is only one thing that is coming your way…lots of thrusters and more pull ups. Likely to be of the chest to bar variety. One more chance to knock Fraser from the top of the leaderboard, and I have ultimate faith in you guys.

Entirely off subject, but still very cool…a very old friend of mine owns this kick ass company, where he sells a bunch of sexy arsed gear to keep you warm in the winter months. Now I know that soon enough you will be moaning about the weather, and that it’s too hot…blah blah, but this shit will keep for next year…and there is a bad ass sale on too!

Tommy and I were in the Marines together, in fact he was my first boss. As a 16 year old, he helped to mould me into a vaguely passable man, ensuring that I knew exactly how to evade irate away taxi drivers when required. Following a successful career in the Royal Marines, qualifying as a Mountain Leader, he decided to leave and pursue a passion. Jöttnar was the result.
Maybe when we are next all drunk I will tell you a few stories!

Now, get your arses on this site and pick up some serious sexy stash…
https://www.jottnar.com

CrossFit Cardiff Team WoD

Within teams of 3, complete as many reps as possible within 30 minutes of:
Max Calorie Assault Bike
As many rounds as possible of:
200m Run
20 GHD Sit Ups
2 Ring Muscle Ups

In this workout, one athlete will be on the Assault Bike, another will perform 1 round of the AMRAP and the final athlete will rest. Rotate through each for 30 minutes.
Please write total AB Calories and rounds and reps to the whiteboard once the dust has settled