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WOD

WoD - Monday 18th April 2016

Alright you old sweaty dogs, it's time to welcome in the newbies. You'll be able to easily distinguish them: the ones who go crossed eyed when attempting to figure out what HSPUs, AMRAPs or STOHs are!! 

Please help them out and remember, not too long ago...that was you. 

Isn't that right Jimi??

Please come on in team, it'll only take you a few years of hard slog to look as bad ass as this!! 

CrossFit Cardiff Partner WoD

"Adopt an On Ramper"

Within 15mins complete as many rounds and reps as possible of:

4 Handstand Push Ups
8 Power Cleans (60/40kg)
12 Box Jumps (24/20")

This workout will be performed in a You Go, I Go format. One round at a time. 

Please post scores to comments...
 

WoD - Friday 1st April 2016

Pinch...punch...first of the month. This is no April fools...

CrossFit Cardiff Partner WoD

'Big Sexy'

For time:
10 Rounds of:
6 Deadlifts (140/100kg)
6 Burpees
5 Cleans* (100/70kg)
5 C2B Pull Ups
4 Thrusters (70/50kg)
4 Muscle Ups

Athletes will segment the work as they see fit - with one athlete moving at a time - the other resting. Unless in a mixed gender pairing, one bar shall be used, de-loaded and re-loaded as dictated by each movement. 

Any style of clean is permitted, so long as the load is taken from the floor: power; squat or split.

Sgt. Lance "Big Sexy" McLean, 38. of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff's Office, and as a member of the SWAT Team in Hood County, Texas.

He is survived by his wife, Katy; and two children, Abigail and Quinton.

WoD - Thursday 31st March 2016

Tough WoD today, good work on hammering through it. There were some awesome looking HSPUs and big leaps on load and improved movement with the cleans.

Push yourself, never be afraid to fail and turn the volume down on that little voice inside your head. Regularly do things that scare you. 

Now tomorrow...think like Mo

CrossFit Cardiff WoD

A) 3 Rounds each for time:
Row 500m
Run 400m
Rest 5mins

B) 4 Rounds of:
20 Hip Extensions
30s L-Sit hold

Vanity corner for the up and coming summer months!

Please post times to comments...

 

WoD - Wednesday 30th March 2016

Some big loads and huge PBs being thrown about today, nice job all! Let's see what happens when we couple some moderately heavy cleans with a tricky gymnastics movement. 

CrossFit Cardiff WoD

For time:
30 - 24 - 18
15 - 12 - 9

Handstand Push Ups
Hang Power Cleans (80/60kg)

Please post times to comments...


I'm thinking about organising a calendar, with pictures of you guys for each month. We have already had some interest with the month of April having being already snapped up, picture displayed below...

WoD - Fridy 19th March 2016

CHIPPER!!!

CrossFit Cardiff WoD

16.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups 

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Please post times to comments....

WoD Friday 11th March 2016

Dave Castro is fully aware that you are completing these workouts on Friday nights, known as he is ensuring that your forearms and biceps look the business for when you hit the town later on tonight.

For forearms a little less like Popeye, listen to The Director of Training, original "Nasty Girl" and complete and utter badass legend, Nicole Carroll..."use your hook grips!"

CrossFit Cardiff WoD

16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.


Please post total reps to comments...

Jon Hares is ready for 16.3

Jon Hares is ready for 16.3

WoD - Thursday 10th March 2016

Congratulations team...none of you shit yourselves. Not to my knowledge anyway. Although I think Hendy was pretty close! Dazza too! 

Tough workout right?! Half of it was in the mind though. I saw multiple people drive so hard with their legs that the bar flew over their heads, that should not happen. Clearly the power was there, it's just the direction. Think about this...when you drive home tomorrow night, I want to you try and reverse your cars into your garage at 100mph. Thats all you were doing. The power and speed was there, you guys just needed to figure out the direction. But guess what...you're trying to throw a shit ton of weight overhead when you are breathing in through your nose and out through your ass! Not easy! But it's purposeful. 

I want you to work out at intensities so great you spiral into the floor not knowing which way is up, down, left or right; how are you going to insure that you didn't pull too early with your arms? Will your fine motor recruitment go to shit at the limits of your capacity?? Fuck yes! If you drive too fast you'll crash, if you shoot too fast you'll miss the target, if you type too fast you'll hit the wrong keys. But to think that you will ever develop the intensity absent those crashes into the wall, hitting the wrong key...never, never going to happen. I promise. 
What you need to do is constantly ratchet up the point at which the margins of error become unacceptable. So that it takes more and more and more to get you to fumble. And you're not going to do it without crashing into the wall. 

It's ok to fail. Well done you utter legends! 

CrossFit Cardiff Partner WoD

5 Rounds for time:
Run 100m
10 Burpees
Rest 60s
10 Burpees
Run 100m
Rest 60s

Both partners are working at the same time. One begins on the run, the other on the burpees. Whoever finishes first waits for their partner to high 5 them before they switch. Once both of you have both run and performed the burpees, you rest for 60s. Change the order of who starts on what and go again. That is 1 round, you do 5. 

Post times to comments...

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 - Tuesday 8th March 2016

I would like to publicly thank Mel Jenkins for providing me with one of the funniest things that I have ever seen in CrossFit. Now I am a fan of human suffering, ever CrossFit trainer must be. With seconds to spare Mel inserted herself right into the locker, with one second to spare stood the last clean up (looking like some mashed potato), looked up at me and more than likely though...FUCK. 

Stood close by watching and encouraging them through, I turned to another spectator and asked..."are you a fan of human suffering? Because you are about to see something very special!"

All I am going to say is that following that clean it looked like someone had moved the pull up bar higher. 

Love you Mel, you are such a beast!

CrossFit Cardiff WoD

Overhead Squat

1 - 1 - 1 - 1 - 1 - 1 - 1

Please post loads to comments...

 

WoD - Monday 7th March 2016

Reports of die hard 16.2 performances have been reaching as far as Canary Wharf, London this weekend. 

Aside from that, I was luck enough to visit another gym on Friday night to see them all throw down. What I was presented with was a solid community, of a newly established box similar to what we had 4 years ago. We have grown, as will they, into what I saw last Friday: somewhere that I would travel miles to to train; a place where I want to spend my free time, with people who get it...a fucking cool box.

A few more folk are still to complete 16.2. #inittogetheruntiltheend

CrossFit Cardiff WoD 

Within 20min complete an AMRAP of:

5 thruster (40/30kg)
7 Hang Power Clean (40/30kg)
10 Sumo Deadlift High Pull (40/30kg)

Please post rounds and reps to comments...

WoD - Friday 26th February 2016

It felt like it was just yesterday when we were watching the unbelievable performances of the CrossFit Games athletes in Carson, California. Well today marks the beginning of the search for this years fittest man, woman and team. Maybe they will find them with the walls of our box…I’m sorry to be the one to burst your bubbles, but I don’t think so. Not this year anyway! 

What we will see is people pouring their heart and souls into every workout. They will leave nothing in the tank and desperately fight to be better. To improve. Push themselves to new limits. To do things that they didn’t think that the could. All done so within an immensely positive atmosphere. 

 

From a young age I found myself within a hugely supportive community. A place where you made bonds stronger than even that of family. At a moments notice brothers were willing to lay down for their “oppo’s,” and it is exactly that what attracted me to CrossFit.

It is more than just a gym. It is more than just a place where people come to get away, sweat a bit, or get bigger biceps. It is a supportive family. One in which the members do those things for each not because they have to, but because they want to. 

 

Courage          Determination          Unselfishness          Cheerfulness in The Face Of Adversity

 

For the uninitiated, the Open is about personal achievement. It is about the strive to be better. Earlier this year, Ellen came to me and said, “Dav’s, last Christmas I couldn’t walk the 200m distance without stopping. I’ve just run a 400m!” Tomorrow and at the young age of ** Ellen will take part in her first sporting event ever! And I cannot wait to see her show it who’s boss.

Hold your head high through each one Ellen, the rest of us could learn a lesson or two from you.

CrossFit Cardiff WoD

"16.1"

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 Bar Facing Burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups 

Men lunge 95 lb.
Women lunge 65 lb.

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...

WoD - Friday 19th February 2016

Such a cool turn out tonight guys, thank you. It's wasn't designed to be easy, you lot did him proud! It was a pleasure to support you through that workout.  

Enjoy your weekends, it starts here...

 CrossFit Cardiff Partner WoD

For time:

Row 2km

200 air squats

150 KB Swings@24/16

100 GHD sit ups

50 Power Cleans@70/50

Run 1km

Segment work as needed, one person working per time; aside from the run.

No handbag fights please

No handbag fights please

Please post times to comments...

WoD - Thursday 18th February 2016

Shortly before 12:15 hrs local time Corporal Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed Corporal Mulvihill instantly. He died leading his section and the Company from the front. Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in OP PALLISER and OP SILKMAN in Sierra Leone and OP BANNER in Northern Ireland.

During his time at 42 Commando he was promoted to Lance Corporal. He then joined Air Defence Troop in 2002 and completed his specialist training before being promoted to Corporal in December 2003. On completion of his service with the United Kingdom Landing Force Command Support Group, based at Stonehouse Barracks in his home town of Plymouth, he joined Alpha Company, 40 Commando Royal Marines in April 2006.

‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.

‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando Royal Marines and the wider Corps family.

‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to get married in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.

Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:

The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.

As a marine, he epitomised the Commando spirit. A courageous and selfless comrade, his cheerfulness in adversity could be guaranteed, and he always demonstrated the very highest standards of professional competence in everything that he undertook."

CrossFit Cardiff WoD

"The Bear"

Within 20min complete as many rounds and reps as possible of:

12 OH Walking Lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups

The clock will be set to 22mins. Once the 20mins have been completed, athletes will immediately stand in silence, as a mark of respect for the remaining time. 

Please post rounds and reps to comments...

WoD - Wednesday 17th February 2016

There is less than 10 days left to sign up to the CrossFit Games Open. All you have to do is click here and register. Be sure to search for Reebok CrossFit Cardiff and join our team. 

There will be 5 workouts over 5 weeks, programmed by CrossFit.com. We will be performing these on Saturday mornings, the atmosphere is always unreal and the Open ALWAYS pushes you to do things that you never thought you could. It's such a cool way to see how you have improved from last year or...give yourself something to beat next year. 

If you haven't heard anything about it then have a look at this...in fact, just watch it as it's really cool

CrossFit Cardiff WoD

Deadlift 

2 - 2 - 2 - 2 - 2 - 2 - 2

These sets should be at 80 - 85% of your 1RMs and should be straight sets. Maintain the loading. 

Please post rounds to comments...

WoD - Tuesday 16th February 2016

So jump starting a car is super easy after 100 medicine ball cleans...especially if you are not the one who has to push! 

A little sprint for you. 

CrossFit Cardiff

Within 12mins complete an AMRAP of:

Run 200m
30 Double Unders
15 HSPUs

Please post rounds to comments....

 

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! 

 

Legends2.jpg

WoD - Wednesday 27th Jan 2016

Some seriously convincing Elvis impressions this morning team! Tough work those lunges hey?! Just think of how good your backsides will look on the beach this summer!  

I can hear the curses from Germany, it's a good job that I care enough about your fitness to make you all do this... 

 

WoD

Each segment for time:

Row 1000m
Rest 3mins
Run 800m
Rest 3mins
Row 500m
Rest 3mins
Run 400m
Rest 3mins
Repeat

Please post times to comments...

 

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WoD - Tuesday 26th January 2016

"Ever thought that CrossFit hates your little legs, it's on a mission to destroy your little legs??  

Med Ball cleans yesterday, what's with these weighted lunges today???  

CrossFit trains the body in functions, athletes see the body as one piece, athletes train the body as one piece...and that's what we do here in CrossFit!"

 

WoD  

A: 3 rounds not for time of:

15 Wall Squats

30 second GHD superman hold

rest 30s

30 second GHD superman hold

B: Overhead Walking Lunges

10 - 10 - 10 - 10 - 10

For Max load.

 

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WoD - Friday 18th December 2015

Tonight, it became blindingly obvious who used which hand to...write with! 😉

Fun but not so much fun. The countdown to Xmas is officially begun and each day you come to train is just giving your fitness an even bigger barrier against the battering it is soon to be receiving when the booze comes out. 

 CrossFit Cardiff WoD

10 Rounds for time of: 

100m Sprint

10 KB swings (32/24kg) 

100m Sprint

10 Burpees

Rest 1min

 

Please subtract 9mins from your total time and post to comments.