WoD - Tuesday 15th December 2015

Who wants an 11am class on Xmas Eve?? Speak up team. 

What is not happening is an 8pm class as I did one year. Couldn't get out of the gym even on Christmas Eve. 

So today's workout was purposefully placed in order to ensure that you weren't required to perform anything too crazy on hang over day number 2. Tomorrow though...not so much. Enjoy...

CrossFit Cardiff WoD

For Time:

100 Cal Row
100 Double Unders
75 STOH (40/30kg)
75 Air Squats
50 Hang Power Cleans (50/35kg)
50 GHD Sit Ups
25 Deadlifts (80/60kg)
25 HSPUs

*there will be a 25min time cap on this workout. 

Please post times to comments...


 

WoD - Wednesday 4th November 2015

For those of you who did the workout tonight, think yourselves lucky! There are those out there who can't get to the gym, they don't have the ability to perform the utter shitfests that are tackled by you ninja's everyday! Look at what happens to a "normal" human following a prolonged absence from the box...

There is very little we can do for this individual, aside involve him in constantly varied, functional movements, all performed at high intensity and banter him into the ground about his OCD and Daz doorstep challenge WHITE Beckham SHORTS. 

 

CrossFit Cardiff WoD

Split Jerk
2 - 2 - 2 - 2 - 2

Please post loads to comments...

WoD - Tuesday 3rd November 2015

23 people came through the doors at 06:30 (ish) this morning to tackle that beautifully programmed triplet. 23!! Thats insane! I love that you did that, but still don't really get it! ;-) 

Keep after it you beasts! 

CrossFit Cardiff WoD

2 Rounds each for time of:
1000m Row
2 Rounds of:
15 Thrusters (40/30kg)
15 Pull Ups
Rest 7mins between each complete round. 

Please post times to comments...

WoD - Monday 2nd November 2015

Welcome to the start of the week team. As you may not have notice, The Paleo Grind has relocated to the middle room. This is with the intention of giving you guys more room in the open gym area, as well as keeping your butts warm pre/post WoD during the winter. Get your asses in there and I shall continue to think of ways to make this space more homely for you. 

One thing though...no hiding in there thinking that you can get out of the workout. 

CrossFit Cardiff WoD

Within 8mins complete an AMRAP of:

Run 200m
7 Deadlift (120/90kg)
14 TTB

Please post rounds and reps to comments...

I normally HATE this trolley!!

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! 


 

WoD - Thursday 15th October 2015

Ok team. The plan on Saturday is to smash ourselves in the respective reproductive organs with functional movement, drink some caffeine and then head out to pick up ridiculous amounts of food to eat while we put the rugby on the big screen. BBQ if the weather let's us, actually, F*CK IT...BBQ regardless of the weather! 

Who's in?

CrossFit Cardiff WoD

Power Clean
1 - 1 - 1 - 1 - 1 - 1 - 1

Please post loads to comments...

WoD - Wednesday 14th October 2015

Amazing job on the muscle ups tonight - there were some serious gainz towards that ninja skill! 

As the Indian Summer continues, we shall develop our pins and washboard abs in order to look mint indoors when it's freezing cold and pissing down with rain next month. So...if you want abs that you can do your washing on and an ass that will turn heads as you walk down the street, come to class.  

CrossFit Cardiff WoD

A: Front Rack Walking Lunges

16 - 16 - 16

B: 3 Rounds of:

10 Back Extensions
Rest 30s
20 GHD sit ups*
 

Everyone is to get some sort of exposure to these, don't be a hero; even if you are just learning how to initiate the movement from seated position - it is all progress to rock hard abs! 

Please post loads to comments...
 

WOD - Monday 14th September

Welcome to a new week full of opportunity.

Before we talk about the WOD, there is something more important that I want to take a moment to highlight. One of our very newest members Ellen Downey over the last year has been on quite a journey. Working with Franco, and through her sheer determination and persistence has now managed to cure herself of Type 2 Diabetes.

This is an amazing example of what is possible when you take control of your destiny like Ellen has, proving that if you truly want something, then just go out and get it.

I don’t know Ellen that well, but I can imagine how she must have felt the first time she came to our box, approaching the front door to the distant sound of barbells being thrown around, loud music and shirtless people everywhere…… It would have been so easy for her to give up, to convince herself that this wasn’t for her, but she didn’t and is now reaping the rewards.

It really is true that all the good stuff happens way outside your comfort zone.

Ellen recently completed the August On Ramp and as soon as a minor injury has cleared up will be back in to the WOD classes. Please keep an eye out for her and give this remarkable woman a high five when you see her.

WOD – Monday 14th September

Within a 20 minute time cap

Perform 50 ‘Touch and Go’ Clean & Jerks (60kg/40kg)*
*Every time you drop the bar run 400m