WoD - Monda 1st October, 2018

It is going to take me a minute to reflect on that, I am genuinely struggling for words!

It was perfect!

All I can speak of at the minute is the last rep, in silence, with utter selflessness from the wonderful coaches, and in front of such an amazingly support group of people.
The whole month led up to that one rep, the respect paid to those who made the ultimate sacrifice was just right.

Thank you to all who came to support, who donated to help raise over £3000 and who came to perform any of the brutal workouts programmed throughout the month of September. It meant a huge amount to me and the team, we couldn't have done it without you.

CrossFit Cardiff WoD

5 Rounds For Time:
Run 200m
25 Press Ups
25 Sumo Deadlift High Pull (35/25kg)

Please write times to the whiteboard…

WoD - Monday 28th May, 2018

Michael Patrick "Murph" Murphy (7 May 1976 – 28 June 2005) was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on 28 June 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

The U.S. Navy ship, the USS Michael Murphy, and several civilian and military buildings have been named in his honor.

Murphy was killed on 28 June 2005 after he left his cover position and went to a clearing away from the mountains, exposing himself to a hail of gunfire in order to get a clear signal to contact headquarters for relaying the dire situation and requesting immediate support for his team. He dropped the satellite phone after being shot multiple times but picked the phone back up and finished the call. While being shot, he signed off saying- "Thank You", then continued fighting from his exposed position until he died from his wounds

CrossFit Cardiff WoD

"Murph"

For time:
1 mile Run
100 Pull Ups
200 Press Ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull ups, press ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound (10kg) vest or body armor, wear it.

Today is not really about getting a workout in, it is about respecting those who have given their lives for others; who have paid the ultimate sacrifice. 
Once the last man or woman has finished, please write your scores on the whiteboard and do so with pride. Thank you all, for respecting something so important to me. It means a huge amount and I am so proud to call you all family. 

Bank Holiday Monday Opening hours: 10am - 12pm  
Workout begins at: 11:00am

WoD - Monday 12th May, 2018

You lot warm my soul, you make the hair (and that's a lot) on my arms stand up, you make my heart sing...you are what CrossFit is all about. 
When one of your own reaches out and asks for some support, you rally and protect; get involved; demonstrate your loyalty. Not just though...you welcomed others wonderfully. Those new to CrossFit, coming in on day 1 to a charity workout - a really hard charity workout - set for a member, still happy to come on in and get involved. And all because of you. You welcomed them into our family and I would like to thank you for it. 
It is the very best place to train, an environment which is safe: no judgement, no bullshit, just sweaty, chalky hugs! Wonderfully Welcoming, yet fiercely loyal! 

I love every one of you! 

CrossFit Cardiff WoD

'Barbara'
5 Rounds for time:
20 Pull ups
30 Press ups
40 Ab-mat sit ups
50 Air squats
Rest 3mins Between rounds. 

Go hard, it's a girl. Write your times for each individual round on the whiteboard please...

WoD - Monday 16th April, 2018

Following an absolute mental meltdown of a weekend, a few of the coaches have mush for brains. However, once it has all settled in and we have gotten our heads around it all we will start asking you to touch your toes, twist and turn, so that we can lunge you into an oblivion. 

Thank you to Phil and Jowsey for leading such a shit hot and informative seminar. You have just left a group of crossed eyed and brain fried people in the wake of your excellently functioning bowels! Cheers team! 

Tomorrow we will welcome some cool assed folk for the very first time, and do so with a kick assed partner workout. If you see them, get yourself over and say hello, ask them where they come from and what their dogs names are! 

CrossFit Cardiff Partner WoD

'Chief’s Partner loves a burpee'

Within 3mins complete as many rounds and reps of:
3 Power Cleans (60/40kg)
6 Burpees over the bar
9 Air Squats
Rest 1min
Repeat for 5 total rounds.

This is to be completed on a you go, I go basis, per each complete round. 

Please, stand up, if you didn't stay up, and write your total rounds on the whiteboard....

In case you weren't too sure of who to look for...

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 - Friday 6th October, 2017

It's FRIDAY!! Last day of the week and into a kick ass weekend full of fitness and boozy nights! 

Why not kick it off with a cheeky coffee and one of Gibbo's delicious balls?!

CrossFit Cardiff Partner WoD

Within 20mins complete as many rounds and reps of:
"Cindy"
5 Pull-ups
10 Press Ups
15 Air Squats

Partners will complete a 20 Cal row before changing from Cindy to the rower. 

Please post scores to the whiteboard...

WoD - Tuesday 12th September 2017

Every time I have walked into the gym since Friday night, I have scared myself shitless with Alex 2.0, AKA The Carboard Cutout. Now, even though every CrossFit box should have one - regardless of whether they know who Conroy is or not - it's getting a little much. 
However, and having said that; please please, attempt to scare each other senseless by placing him in various positions about the facility. I was thinking of putting him in a shower personally. 

I hope everyone's buns are ok and are looking pert. Tomorrow we attack a benchmark hero WoD, one which will give your legs a significant rest...

CrossFit Cardiff WoD 

'JT'
For Time:
21 - 15 - 9
HSPUs
Ring Dips
Press Ups

Accessory Program
4 x 5 eccentric pull ups (1s up/5s down - use band if required)

Superset between Set 1 and 2:
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down
1 min Static Ankle Stretch - Barbell or single leg heavy KB. 
8 GHD Hip extensions

Superset between Set 2 and 3:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
1 min Static Ankle Stretch - Barbell or single leg heavy KB. 
8 GHD Back extensions

Superset between Set 3 and 4:
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down
10 thoracic twists per side - bottom of a squat
8 GHD Hip extensions

Superset following set 4:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
10 thoracic twists Lunge complex
8 GHD Back extensions

2 Rounds not for time, but for form of:
10 Wall Squats to tempo (5 - 3 - 1/Down - Bottom plan hold - up)
5 Kip swings, 5 kips, 7 kipping pull ups
5 single leg deadlifts in 3 directions, per leg
10 Wall Squats to tempo (5 - 3 - 1/Down - Bottom plan hold - up)
Rest as needed between rounds, ensuring that quality of movement can be maintained

WOD - Tuesday 15th September

Loved the Monday Morning Crew, completely undeterred by the well timed downpour which coincided with the 2nd run.  I was also part of the evening class and can confirm that it was so much fun!  The intention for the workout was to make you hang onto the bar and squeeze out a few more reps, and you all embraced it, the threat of another 400m was clearly a good incentive!  Nice work.

I'm still coming to terms with the new blog layout but rest assured I'll be trying to make use of all the fancy multimedia functions in due course.

Tomorrow we take on a couple of short and spicy AMRAPS.  There is no real reason to break any of the movements here or at least to stop moving.  Enjoy!

7 Minute AMRAP

5 Pull Ups

10 Press Ups

15 Air Squats

Rest Exactly 2 minutes

7 Minute AMRAP

10 KBS (24/16) 

30 Double Unders