WoD - Monday 20th August, 2018

I hope each and every one of your weekends were as drunken and thoroughly enjoyable as mine! 

I would like to share with you a brief message. An extremely boozy, seemingly whisky sponsored Scottish wedding, full of kilt wearing CrossFitters (going "Commando") is absolutely no good for your health...turns out! It is however, huge amounts of fun! 
Congratulations to good friends, made family through a bond of shared suffering. How perfectly weird is that to all of us!? 

Start the week right...

CrossFit Cardiff WoD

5 Rounds for time:
30 Wall Balls (20/14lbs)
20 Pull Ups

Legs and arms and shoulders...all a great recipe for wobbly whiteboard times...

WoD - Thursday 9h August, 2018

How are the famous Monkey Butts? A bet there have been a few tears in the showers since yesterday! 

Anyway...here is some information about next week. Things are pretty simple and so I am going to do it in bullet (easy to follow) fashion. 

• Get a buddy volunteer buddy, maybe more than one. If none volunteer then voluntell!!
• Email Davs at dafydd@crossfitcardiff.com to let him know who they are and he will get in touch.
• Bring them along to any class, between the dates of August 13th - August 17th.
• Get them excited about Friday the 17th, as we have a mini team throwdown to complete the fun.
• Relish in the fact that you have given your newly made best friend a seriously cool new hobby. 
  
  An event has been painstakingly created by Conner's the Facebook ninja on the members group. Get yourself onto it for more info: click right here

Timings for said Friday, should you be as technophobic as I:
Open gym: 15:00 - 18:00 (NO 17:00 CLASS)
Super fun, team throwdown: 18:00 - FINISH@ BEER O'CLOCK

Anyway, back to it...

CrossFit Cardiff WoD

For 3 rounds:
Within 3 minutes:
Row 750m
In remaining time max effort wall balls (20/14lbs)
Rest 6 minutes

WoD - Tuesday 22nd May, 2018

We may well have created a butterfly effect at the box tonight, all those glutes twitching like that...

If there was only one movement that you guys could do for whole body strength, that would be seriously high on the list. Abs, shoulders, legs and a huge amount of focus required. Luckily for you lovely lot, I love them, and so will program more and more. 

The start of buddy week saw a few new faces to the box, make sure you old sweats grab them, and give them a sweaty, chalky and hairy squeeze when you see that you are about to run over a rabbit. 

CrossFit Cardiff WoD

‘Reverse Wall Balling DT’
5 Rounds for time:
6 STOH (70/50kg)
9 Hang Power Cleans (70/50kg)
12 Deadlifts (70/50kg)
15 Wall Balls (20/14lbs)

Backwards and bizarre, but still painful! The aim is to get the wall balls unbroken every round. Please put your times up to the whiteboard...

WoD - Wednesday 11th April, 2018

Apologies for last nights shitty post team, I was trying to do it on my mobile and it was not easy! Especially after Castro had rammed a few beers in my hands! 

This Saturday and Sunday we have a seminar on at the gym, and so therefore we will not have our usual Saturday morning class,  mad and mental, #notebookoffitness WoD. Sorry. 
We will however, hold a Team WoD on Sunday night at 6:30pm though. All are welcome, along to get their weekly shitfest! A little like tomorrows…

CrossFit Cardiff WoD

For time:
100 - 80 - 60 - 40 - 20
50 - 40 - 30 - 20 - 10
5 - 4 - 3 - 2 - 1
Reps of:
Double Unders
Wall Balls (20/14lbs)
Rope Climbs

If you are able to raise your dominant hand as high as the whiteboard following this WoD, chuck your times up please.

WoD - Monday 19th March, 2018

Who wanted the season of spring anyway?! I'd much prefer to freeze my ass off the entire time! Another massive middle finger to the British weather system. 
Anyway, we shall not let it break us, we shall carry on regardless. Forget about the ice, and get excited about a little event that we have coming up. 

On the bank holiday weekend, on Saturday the 31st of March, we will be having an end of open throw down; with a slightly differing format. 
Each team, Green (clearly the best), red and blue will have to complete a number of workouts and tasks within a continuously running timeframe. For example, and the real workouts will be released ahead of time for team captains to plan:

1 hour running clock:
Min 0 - 15: 3 Team members will establish a 3RM Clean
Min 15 - 25: 3 Team members will run as many 400m repeats as possible
Min 25 - 40:****

The above is merely an example, but written to give an idea of what is to come. Team Captains can decide on which of their teammates should take part in each section, the only rule is that everyone should do something.
3...2...1...go will be at 11am, as per the normal class time, and so you should plan to arrive a little earlier for a warm up. I will look to be finished at 1pm. 
Following the event, we shall screen the brand new CrossFit Feature film, "The Redeemed and the Dominant" eat food, drink beer and frolic; almost certainly resulting in a few folk (especially Melski) going out out. GET EXCITED and look out for a facebook event. 

CrossFit Cardiff WoD

3 Rounds each for time:
15/12 Cal Bike
10m DB Lunges (front rack) 
30 Wall Balls (20/14)
10m DB Lunges (front rack - 50/35lbs)
Rest 5mins between rounds

Please write you individual round times to the whiteboard once you are able to function yet again.

It might be snowy and cold, but it looking f**king fantastic! 

WoD - Wednesday 28th February, 2018

Look out, we have a surprise for you. Ash (AKA The Ginger Ninja), is trying to put you off your guard by smashing you in the face with a mid week "team" workout. Which, by the way, you are going to looooooooove! 

CrossFit Cardiff WoD

In teams of 3, with a you go, I go style:
15 Rounds for time of:
In 2 mins:
30 Wall balls (20/14lbs)
50 Double unders
Max cal Ass bike*

*Your score is your total cals for team. 

Please post these huge scores to the whiteboard....

WoD - Monday 12th February, 2018

Welcome to another week of being punched in the respective reproductive organs by Hannah and her workouts. 
What better way to bring you into the week with a ginormous bang than to do a brutal CrossFit Games Open chipper? I can't think of one. Not just will it cause you to blow off the weekend's cobwebs (rumour has it some of you were drinking until the wee hours on Saturday night), buuuuut it will just fill you with huge amounts of joy and desire to join crack team that is CrossFit Cardiff in the 2018 Open. 

Link arms, give us your best smile and give a big middle finger up to Castro and his sadistic mind! 

Sign up here

CrossFit Cardiff WoD

'14.4'
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 Toes To Bar
40 Wall-ball shots (20/14lbs)
30 Power Cleans (60/40kg)
20 Muscle Ups

Good luck and please post your rounds (?) or total reps to the whiteboard....

WoD - Wednesday 10th January, 2018

Who got it? Anyone? Tough right? Next time we will go for a 2.5km row! Ouch! 

Can't feel your legs, don't worry, they aren't getting a break just yet...

CrossFit Cardiff WoD

For time:
150 Wall Balls (20/14lbs)
Each time you break, run 400m

Please post times to the whiteboard.... 

WoD - Wednesday 20th December, 2017

Five days until Xmas, nuts! And you'll still be feeling those lunges five days afterwards. The only way to combat it, is to eat as much turkey and stuffing as Ash is likely to. Otherwise, there is no hope for any of you. 

This isn't going to make you feel much better either...

CrossFit Cardiff WoD

5 Rounds for time of:
10 Box Jumps (24/20")
10 GHD Sit Ups
10 Wall Balls (20/14lbs)
10 TTB

If you have any control of either your legs or your abs following this workout, then stand yourselves up and scribble your times down on 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 - Saturday 9th December, 2017

Welcome to the weekend. Before you get yourself out to shop, get smashed, whatever your Saturday's entail. Please, PLEASE come to the gym to get your sweat on for a very cool cause. 

Naughty or Nice
Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. The aim is to help 3000 children this year. Come and help achieve it. 

All registrations will be done on site by BJ Stagner, a seriously cool friend who is helping our cause. All you have to do is bring shoebox full of toys, along with £5. Have some fun, do a workout as well as a very good deed. 

Naughty
Within 12mins, perform an ascending Ladder, 3.3.3.6.6.6.9.9.9… of:
Hang Power Clean (50/35kg)
Burpee over Bar
Wall Ball (20/14lbs)

Nice
Within 12mins, perform an ascending Ladder, 3.3.3.6.6.6.9.9.9… of:
Hang Power Clean (40/25kg)
Burpee over Bar
Wall Ball (14/10lbs)

WoD - Thursday 2nd November, 2017

I wish I had a way of knowing who was reading this first, how excited they were and the noises they were making as they did! My guess is that it's Big Mike; as excited as an excited person, with  a special reason to be excited; similar to the noises he makes when leaving an assault bike!

I'm not going to tease you any longer! Not even with expertly drawn pictures of clues, so well done that you couldn't possibly guess incorrectly...or so I thought! 

The Partner League is here. Grab your buddy, lace up your nanos and hold on for the ride! After all, there is a hot date with Ash at VIVA Brazil for the winning team, lots to fight for! 
Just remember...three is a crowd!! 

Workout and score posting info below...

CrossFit Cardiff WoD

Partner League 1
For time:
Row 3000m
150 Wall Balls (20/14lbs)
RX'd

For time:
Row 2000m
100 Wall Balls (14/10lbs - reduce ROM to a wall ball placed on a 20kg bumper plate if needed)
Scaled

Standards
Squat lower than you really want to, hit the target...repeat. Read again, that says nothing about smashing yourself in the face with a ball. Doing so will push you further from that meaty date. 

Workout Flow
Teams may split this work however they choose.

Score Posting
Times will be recorded via Instagram posts. Anything is acceptable so long as it contains your team name, time and the post has @reebokcrossfitcardiff tagged. If you don't have IG, then an opposing team can help.  
Please also tag the location, type in Reebok CrossFit Cardiff in the location search and click on that, NOT Reebok CrossFit Cardiff 2.0 (our impersonator!).
Following the five weeks, the best picture will be selected with the posting team winning a prize even better than a date sucking salty meat with Ash

Happy Hunting!

Accessory Program

If you still have the minerals...

Press Session
Tempo press ups - 4 sets x 5 reps (4s down, 1s pause with chest hovering above the floor and a fast ascent)

1.1 After set 1 perform a single arm dumbbell bench press with a slightly heavier load than used in week 3 - 5 reps on each arm (5s down and 5s up) - only increase the dumbbell in weight if lat and chest activation can be maintained
1.2. After set 2 perform a single arm overhead press with either a small plate, dumbbell or kettlebell (hold by the handle) with a slightly heavier load than used in week 3- 5 reps on each arm (5s up and 5s down) - only increase the load if lat and chest activation can be maintained
1.3. After set 3 perform shoulder taps x 20 reps
1.4. After set 4 perform push up hold to plank x 10 reps

Partner WoD - Monday 16th October, 2017

Welcome back to a new week, and I think you will agree...what a way to kick it off! 

Following a bad assed level 1 at the gym, you lot should be well and truly rested. Potentially not those who braved the Welsh weather and showed Pen Y Fan who was boss! Awesome turn out to use your hard earned fitness for lots of fun! 

As well as a bad assed workout, we welcome another batch of brand new faces, with a partner WoD for those fresh off the latest Foundations course; but after tomorrow, we may well never see them again. 

CrossFit Cardiff Partner WoD

For 12 Rounds and within a 2min window, in a YGIG (you go, I go) format complete: 
15/10 Calorie Assault Bike
30 Double Unders
AMRAP (As Many Reps as Possible) Wall Balls (20/14lbs)

Food for thought, BREATH deeply when your partner is going! 

Please post total wall balls to the whiteboard and vomit OUTSIDE!! 

WoD - Monday 18th September, 2017

I hope you guys had an awesome weekend, thrusting, squatting, pressing and pull up'ing as well as partying HARD!! 

We are going to kick this week off by welcoming a new group of CrossFit bad asses, freshly off the on ramp. Bright eyed and bushy tailed, kind of similar to a rabbit in the headlights. 
If you see someone fitting this description, grip them and deliver a sweaty, chalky hug! 

If it is just some random dude never mind, he will have a smile on his face for sure afterwards. Ish.

On rampers...GET YOUR BUTTS TO CLASS:

6:30am
5:00pm
6:00pm
7:00pm 

CrossFit Cardiff Partner WoD

A: Within 4mins and in pairs, get as far as you can in the chipper of:
50 Wall Balls (20/14lbs)
50 TTB
50 Cal Row
50 KB Swings (24/20kg)
50 AB Cals
Rest 4mins

B: Within 8mins, get as far as you can in part A
Rest 4mins

C: Complete Part A, for time.

Partners can split the work anyway they want, with one working at any time. After each rest period, the next section is started from the beginning. 

Please post scores for each section to the whiteboard...

Monday - 21st August, 2017

Hands up: 

• Who trapped this weekend?
• Who bagged off?
• Who got in trouble with the Police?
  
  Ok...how about hands up who:
• Who kicked massive amounts of ass during a CrossFit Strongman Hybrid competition??
• Who kicked massive amounts of ass throughout their last on ramp class during the workout 'fight gone bad?'
  
  Welcome to the party you lovely lot, find a new buddy and get yourself nice and sweaty, ready for the hug! 
  
  CrossFit Cardiff Partner WoD
  
  In a You go, I go style:

6 Rounds for max reps:
Within 4mins
Run 400m
21 KB Swings (24/20kg)
12 Pull-ups
As many Wall Balls as possible in the remaining time (20/14lbs)

One person working at a time. Please post the total number of wall balls to the whiteboard...

We can see who was integral to the team...resting prior to events rather than finding a wall to jump over clearly is a far better idea!

Welcome to the party team! 

WoD - Wednesday 16th August, 2017

So anyone ready for the beach?? Man that was a pump!! 

It's really cool to see so many of you bad asses cracking out the accessory program. You will be squatting and pulling like ninjas before you know it! 

So as you know, there is a brand new coffee machine upstairs and the best thing about it is that it's FREE until FRIDAY. Following then there will be an honesty box up there. Just be aware, the bar has just been painted and is therefore STILL WET!!! Do NOT lean on it! 

CrossFit Cardiff WoD

Within 2mins, perform:
10 Wall Balls (20/14lbs)
20 Medicine Ball Cleans (20/14lbs)
30 Double Unders
Max calorie assault bike
Rest 4mins

Repeat for 5 rounds

Please post total calories to the whiteboard...

Coach Crusts is currently working his way through every button, developing the taste...I can't wait until he gets the the hot water! 

WoD - Thursday 26th July, 2017

Well that STOH got heavy fast, really fast! Rockstar efforts everywhere! Lots of folk pushing themselves with regards to weight and Sarah kicking ass at the 7pm class with her new found, slick as you like, double unders! 

Keep up that momentum Sarah, legend! 

CrossFit Cardiff WoD

Within 20mins, complete as many rounds as possible of:

Run 400m
30 Wall Balls (20/14lbs)
20 Sumo Deadlift High Pull (35/25kg)

Please post rounds and reps to the whiteboard...

Thursday - 18th May 2017

Today we build strict strength, put this time after we have got a little gassy. 

CrossFit Cardiff WoD

A: 12min EMOM
10 Ring Rows
10 Wall Balls (20/14lbs)
10 Hip Extensions

B: Strict Press
5 - 5 - 5 - 5 - 5

WoD - Thursday 12th May 2016

You lot were throwing around some impressive loads tonight team, super cool. 

Amazingly, none of you died! Even though three special ladies tried in a multitude of ways to do so...you survived! Tomorrow will be easy in comparison! 

Morning crew you are in for a treat, Mel is back armed with a new form of quidditch...

CrossFit Cardiff WoD - Courtesy of CrossFit.com

4 Rounds of:
Within 4mins:
15 Wall Balls (20/14lbs) (12/10ft)
30 Medicine Ball Cleans (20/14lbs)
Max Cal Row

Rest for 4mins between rounds

Please post total calories rowed to comments...

SLUT DROPPING

WoD - Friday 16th October 2015

So I think that more than 80% of the gym PB'd their lifts tonight team. I guess this shit works hey! Such a cool thing to watch! 

Remember team, BBQ and Rugby on Saturday - bring whoever you like, the more the merrier. Kick off is at 4pm. We may leave after class to get coffee, or alternatively we will just throw down until someone taps out. 

CrossFit Cardiff WoD 

Within 25mins, complete an AMRAP of:

'Filthy Fifty'

50 Box Jumps (24/20")
50 Jumping Pull Ups
50 KB Swings (16/12kg)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (20/15kg)
50 Back Extensions (Hip Extensions if you have never performed these before)
50 Wall Balls (20/14lbs)
50 Burpees
50 Double Unders

Please post rounds and reps to comments...if you are still capable!