WoD - Thursday 22nd August, 2019

Every time Ash programs I get the impression that rather than attempt to develop your fitness, he’s just focused on trying to make you lot look good on the beach. A human sculptor if you like, just not a weird one! Well…ish!
He obviously has your best intentions at heart, but is just utterly unconcerned with your bank balance due to providing the requirement for you to be forced to buy yet another pair of jeans.

Anyway, hopefully you lot are all reading this with intact hands!

CrossFit Cardiff WoD

Back rack walking lunges
10 - 10 - 10 - 10 - 10

That is a lot of arse DOMs right there! Grab a marker and get those times on the board please!

WoD - Thursday 16th May, 2019

Everyone likes a surprise right?! Especially when it’s intended to get you big and strong and as a result have you lifting bigger tin, helping out around the house a little more, giving you a bigger bank balance and allowing you to look like a true bad ass while on the beach in this glorious weather!

You are lucky though, as my intended surprise was originally a little more spicy. But I was reigned in by Conroy, who is far more sensible and was really, completely correct on this occasion.

Gear yourselves up anyway legends. Only a few days before The Threedown kicks off. I know that Joey is more excited, than an excited person who has a special reason to be excited! Help other folk out during the day, I’m sure nerves and excitement will be running high, having the home ground advantage is just that. Smile, high five, chest bump and maybe even dish out a few cheeky, chalky hugs. Create a supportive atmosphere where people can only thrive. Have a blast!

CrossFit Cardiff WoD

Back Squat
5 - 5 - 5 - 5 - 5*

The first set should be at 80-85% of last Wednesday’s 1RM. Climb gradually throughout.

Please write loads for each set as well as total CMs left remaining until your skinny jeans occlude your femoral arteries…

WoD - Monday 8th April, 2019

Your wonderfully chiseled butt cheeks are mine now!! Maybe not, but, for at least the next five days I will be kicking them hard with “fun” workouts. Designed entirely to continue your journeys towards ninja levels of fitness!
Overall fitness can only be dictated by your capability in short duration, maximal power output. Strength or sprints for example. Because, as time increases, power output can only decrease.

We want to make you as strong as we possibly can without effective your ability to go long. We want to make you weightlifting gymnasts, with the lungs of pornstars. 😉 And really…who doesn’t want that?

Now then luckily for you lot, we understand that, and we also understand that those who are really strong, lift weights, and nothing else…

CrossFit Cardiff WoD

Within 30 minutes establish a 1 Rep Max:
Snatch

Last week we set a new mark in the sand for Clean & Jerk, this week we attack the Snatch. Lift big and get those new PBs written in red please

WoD - Tuesday 2nd April, 2019

How are those rope burns team?! Be smart and wear a sleeve. Even though chicks dig scars, they don’t particularly appreciate infected, puss leaking scabs! Use protection! 😉

Right then tape your thumbs, get those knee sleeves out, wrap your wrists and put two lines of chalk under your eyes before donning your Oakley’s…you’re going to need them all! It’s 1 Rep Max day…

CrossFit Cardiff WoD

Within 30 Minutes, establish a
1 Rep Max Clean and Jerk

WHEN you through a hugely higher load than you ever have before over your head…get it written up in red please…