WoD - Tuesday 27th August, 2019

By now, you should all already be struggling! Stairs are no longer your friends, and your efforts to treat yourself to a “posh wee” are thwarted by DOMs causing you to collapse on top of your porcelain throne and fall entirely scathed and unattractively with a thud!
No solace is can be found from an unsympathetic husband/wife, boyfriend/girlfriend, dog/cat as they look down on you and ask…”what the f**k are you doing?”

And, it is all about to get far worse…

CrossFit Cardiff WoD

Two
Complete each round for time:
25 Pull Ups 
75 Double Unders
20/15/10 Power Snatch
Male Loading: 40/55/70kg
Female Loading: 30/40/50kg

Rest 5 minutes between rounds

Please record each round time to the whiteboard…

Really, it’s all his fault!

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 - Wednesday 6th March, 2019

Some housekeeping information for you all. I am sorry to say but I have to cancel the Metcon class this coming Friday. You only have Ashwell to blame for this. As, he is busy sun dodging in the French Alps, with his alien head looking googles on, surely covered in the gear, but with literally no idea! All we can hope is that he returns with a ridiculous looking suntan mark on his ginger mush!

Just to recap: Friday 8th March, METCON CLASS CANCELLED

Anyway, back to the fun. Now, I was listening to a few of you speaking to each other last week, and was utterly disgusted, therefore…you’re welcome…

CrossFit Cardiff WoD

‘Fran’
For time:
21 - 15 - 9
Thruster (40/30kg)
Pull Ups

An iconic workout and our classic benchmark, BE SURE you know your time for this, write it on the board…

WoD - Friday 23rd March, 2018

None of you are going to bed before seeing what 18.5 is are you, aside from maybe you Melski, I mean you don't want to be all tired out for a weekend on the razz now do you?! 

The rest of us are more than likely excitedly sat on the edge of our sofa's, eagerly awaiting Dave Castro's release of 18.5, the final (or is it?)* piece of the puzzle! 

*It's not the final piece of our puzzle...this bank holiday we will be having one more final Team Showdown. A fulfilled and meat fuelled event to cap off the 2018 CrossFit Games Open season.

Teams will be able to choose who performs each section of a continuous workout. Gaining "points" for rather than bragging rights on the whiteboard...just a bit of a laugh. An old fashion face off with buddies, followed by a frolic or two out on the tiles.  

Further details will be released throughout the week leading up to the event in a nail biting and exciting build up. Watch this space and have an awesome weekend please! 

CrossFit Cardiff WoD

Every minute, for 15 long and grippy minutes, perform:
5 Pull Ups
4 Chest to Bar
3 Bar Muscle Ups

All without falling off please! If you are still able to grip a whiteboard marker, could you write whether you were successful or not please...

NOW, rumour has it that 18.5 will be hell on pull up earth, but who actually knows. Should that be the case, and only if it is the case, the training team will reserve the right to change the workout, lastminute.com style. They know what the workout is, you don't, preventing you from bullying the poor ginger one into doing something that he doesn't want to do! ;-) 

Good luck with whatever shows up. 

Can't wait for my weekend! 

WoD - Wednesday 27th December, 2017

Welcome back from the little break! I can't wait to see you all rocking your new clobber and three day hang overs. If you are planning on taking a little longer, then relax and enjoy. Your body will thank you for it. 

Please remember, for tomorrow, Thursday and Friday, there will be NO 7pm classes. 

But...what better way then to kick it all into touch than thrusters???

CrossFit Cardiff WoD

Within 12mins complete as many rounds and reps as possible of:
15 Thrusters (40/30kg)
15 Pull Ups
45 Double Unders

Please post times to the whiteboard...

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 17th November, 2017

You know what Friday means right? You switch your gym clothes for your handbags and glad rags, and your burpees for beers! Only after smashing yourself to near death in a workout of course! 

Speaking of glad rags and beers, it's time to start forking up for the Xmas doo. All the details are on the board, but tickets are £20 and the date is the 16th. This includes food, a band, a DJ and some booze. The venue will be open at 7pm, with food being served at 8. The band kicks off at 10 and the place closes at 02:30. Remember, the after party (typically reserved only for the elite), consists of cold pizza crusts, spirits mixed with whey protein and pre-workout, inappropriate use of kitchen utensils and all takes place at Ash's house. Seeing as he is such a loving and caring guy, he has opened up to invite to any and all; not just the select few.
Entry will be allowed only after repeatedly banging on the front door and shouting "let me in you ginger bastard" loudly, three times. 

To get in on all the above action, please cough up and give over your hard earned readies to a coach; all of them are fully aware of of what to do with it. 
The last day you can pay, will be December the 1st. Do NOT miss out!

Ps. There will be a gnarly workout performed the day of the party, the 16th, maybe or maybe not to the tune of 'On the first day of Christmas'

CrossFit Cardiff WoD

A: Weighted Pull Up
5 - 5 - 5 - 5 - 5
Max unbroken Handstand Push Ups, between rounds. 

The goal is to increase the load each set.

Please write loads and reps to the whiteboard...

WoD - Monday 13th November, 2017

I hope you guys all had a good weekend, are well rested and looking forwards to the new week. 

What better time to start with a benchmark, the day before Partner League Number 3! Don't be that person who cherry picks the day before. Rather...kick your old PB into touch! 

CrossFit Cardiff WoD 

'Jackie'
Row 1000m
50 Thrusters (20/15kg)
30 Pull - ups

Please post times to the whiteboard...

WoD - Friday 3rd November, 2017

So how was it?? Spicy? How did you break it up? The row the wall ball...TELL ME!!! 

More importantly than the approach to the workout, did any of you have utter meltdowns? One of the funniest things about team competitions, at the regionals or the games, are the blazing arguments they have while one of them is sucking at life trying to thruster a 50kg worm. 
A faceball can bring out the very best in folk! ;-) 

We close the week with a set of very sore hamstrings (still) and therefore will be keeping out feet firmly off the ground in a little, gnarly upper body sprint. 
Get yourself ready for a night on the town with this bad boy...

CrossFit Cardiff WoD

For time:
21 - 15 - 9
Pull Ups
Ring Dips

Please post time to the whiteboard...

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!! 

WoD - Thursday 20th April 2017

Lets hope the weather sticks, otherwise you lot are getting wet! 

Ellen is hoping to come to the gym at some point on Sunday. El if you are reading this then we are all rooting for you and miss your face in class. 

Let this be a date for you...as I know just what you're like with appointments, if you say you'll do it, you'll never miss it! Everyone would love to know you're okay. 

CrossFit Cardiff WoD

For Time:
400m Run
20 Pull-ups
400m Run
20 DB Snatch (50/35lbs - Alternate arms)
400m Run
20 GHD Sit Ups
400m Run
20 DB Front Rack Walking Lunges (50/35lbs)
400m Run

Good luck and please post times to the whiteboard...

Superwoman doesn't bleed! 

WoD - Monday3rd April 2017

I would like to say a huge thank you to two f**king cool people, Al Conroy and Hannah Richards. Together they plotted and planned weekend fitness domination, coupled with all the meat and good times! Thank you both, you are truly integral to the box and I hope continue to be for many years to come. 

Big love, 
Davs. 

Big congrats to all those who put themselves out there and kicked some butt, and I'm sure they will thank all those who gave up their time to come down and support their quest of success during competitive fitness. 

CrossFit Cardiff WoD

For Time:
20 Deadlifts (60/40kg)
20 Pull Ups
15 Clean & Jerks (60/40kg)
15 CTB Pull Ups
10 Squat Snatch (60/40kg)
10 Bar Muscle Ups
15 Clean & Jerks (60/40kg
15 CTB Pull Ups
20 Deadlifts (60/40kg)
20 Pull Ups

Please post times to the white board...

#legends

WoD - Wednesday 9th March 2016

So everyone made it through the day by abiding to the first rule of CrossFit...don't die! We had some seriously close calls though, you lot are officially mental! It's safe to say that I will not be programming overhead squats for a little while, it's gonna take a month or two for my blood pressure to settle. 

Now having said all that, there were PBs flying about all over the joint tonight. There are some strong assed MoFo's amongst you lot, fair play! 

CrossFit Cardiff WoD

5 Rounds, each for time of:
3 Power Cleans (100/70kg)
3 Front Squats (100/70kg)
3 Push Jerks (100/70kg)*
20 Pull Ups
Rest 90s

Please post times for each round to comments...

*nope i've not had a stroke, that is the RX'd loading. It is very challenging and by the 3rd round you should get the feeling that you may well soil yourself at some point during the 4th. Each round will be capped at 5mins, but you should scale to be able to complete them in around 2. 

WoD - Monday 22nd February 2016

Happy Monday everyone. I hope this finds you all rested and recovered from a badassed weekend and ready to begin a new week of repeatedly punching yourselves in the respective reproductive organs with constantly varied, functional movement at a high intensity. 

This Thursday sees the release of the first 2016 CrossFit Games Open workout 16.1. Now we host these workouts every year at the box with amazing community building in mind, and that's just what we get. 

This year however we are going to do so a little differently...

Not only will you get the chance to pitt your scores in the World Wide Open, against hundreds of thousands of other athletes, but you will get the chance to be crowned The Fittest Team Of Shit Talkers In The Box!!

Before the Rugby viewing (and definitely before the insulin rush) on Friday night, team captains will pick their team at random from those signed up to participate in the open. Those teams will then have their scores in each workout compiled and accumulated at the end of the 5-week open phase, crowning the highest scorers The Fittest. 

Further points will be considered and awarded by the official adjudicators, for the following categories: 

1. Best display of community spirit.
2. Best prank played on opposing team.
3. Best witty remark/non family or specifically mother offending comment on social media.
4. Best image captured throughout the entire 5 weeks (must be on a non-professional camera and have Reebok CrossFit Cardiff tagged on IG.
5. Best combined team outfit worn for a workout of their choice.

All you guys have to do to participate is dig out $20 from the sides of whichever sofa you are sitting on and sign up via the link posted below. Add yourself to the team Reebok CrossFit Cardiff and your name will be added to the hopper.

Sign up to the Open HERE

CrossFit Cardiff WoD

A: Establish a 3RM Push Press

B: Perform each set for time:
25 Thrusters (40/30kg)
25 Burpees
25 Pull Ups
Rest 5mins

20 Thrusters (40/30kg)
20 Burpees
20 Pull Ups
Rest 5mins

15 Thrusters (40/30kg)
15 Burpees
15 Pull Ups
 
Please post loads and times to comments...