WoD - Thursday 19th April, 2018

THE SUMMER IS F**KING HERE!!! Just don't say it too often or it will bugger right off again! 

So seeing as almost definite destruction, due to functional movement has been almost entirely possible, I am going to go easy on you. Well, not on you, but your heart and lungs. Instead, lets test some strength, and with the sexiest lift out there...let's snatch like Tia Toomey in the Gold Coast, when winning a gold medal at the 2018 Commonwealth games!

CrossFit Cardiff WoD

Snatch
1 - 1 - 1 - 1 - 1

Lift BIG tin and chuck your scores up proudly on the board. Should or more than likely WHEN you PB, please scribe in red pen! 

WoD - Monday 6th November, 2017

Another week and time to start a buzz with the Partner League WoD 2... 

Alex. Tsfasman, otherwise known as Joseph Joseph, would have thought this ten minute was full of utter bastards! 

Can anyone delve into my tired, mildly jet lagged mind and solve the puzzle! Guesses to comments please team. The nearest will be judged through PLWoD2 by Ash while only wearing his pants! 

Remember, this week's workout is on Wednesday. Unfortunately though, you have to survive tomorrow and Tuesday first! 

CrossFit Cardiff WoD

21 - 15 - 9 Complex
8 Deadlifts
7 Cleans
6 Snatch
8 Pull Ups
7 Chest To Bar Pull ups
6 Bar Muscle Ups
Then 6, 5, 4 and finally 4, 3, 2. 

The bar is loaded to 70/50kg. Cleans and snatches can be performed anyhow. 

For an explanation of the work out, as well as an prove that super humans do exist, watch this video...

NO, thats not me judging him, it is in fact, Sweet Baby Jesus! 

The picture below, may or may not accompany the above clue...

WoD - Tuesday 24th October, 2017

So even though the overwhelming majority of you will have avoided sneezing, walking, farting or even standing today, I sincerely hope that you have avoided intensive care and Rhabdo. It was a challenging workout, to say the least, but with good scaling the stimulus can still be maintained. 
Unreal effort and great classes across the board. 

Tomorrow we have two benchmarks for you. Rarely done within the same hour and especially this way around. Something that I will write a post about, explaining exactly why. 

CrossFit Cardiff WoD

Within a 30min window, compete both parts A and B:

A: "Helen"
3 Rounds for time:
Run 400m
21 KB Swings (24/16kg)
12 Pull ups

B; 1 RM Snatch. 

Rest for as long as required between parts A and B. Please post times and loads to the whiteboard....

Accessory Program

Session
Goblet squat with kettlebell (ideally 8kg or less weight than you used in the second week)
2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)

Single leg touchdown progressions - 4 sets x 5 reps on 3x20kg plates stacked
2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)
2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)

WoD - Monday 24th July 2017

Recently, my posts on Facebook have been filled with the news of so many of you academic ninja's graduating from University and I'd like to offer my sincere congratulations to all of you. 

I was made aware of one particular story which struck me as being pretty cool. Click on the link below to read about a seriously cool member of your community:

Legend

Congratulations buddy! You can't see me...but I am tipping my hat in your general direction!! 

CrossFit Cardiff WoD

Snatch
1 - 1 - 1 - 1 - 1 - 1 - 1

Just to make you feel good about yourself, here's a 17 year snatching 165kg!!

Now that's a set of nashers! 

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 - Thursday 28th January 2016

This bad assed crew tried to kill us today, super cool and lots learnt! You're all going to the games team! 

WoD

'Amanda'

9 - 7 - 5
Muscle Ups
Snatch (60/40kg)

Please post times to comments...

PS: Mat Fraser did this workout in 2:48 at the ECC last weekend, in case you're not sure...that is f**king fast!