WoD - Monday 15th January, 2018

Firstly, I would like you to take a long hard look down at your own legs and say..."well done lads, you made it! You beat her, Hannah, that evil woman who tried to kill you...you survived!" 

Secondly, get your butts into class and blow off those weekend hang overs, as not everyone is doing dry January! ;-) We have complete our first Foundationals class of 2018, F**K YEAH! Please, please, welcome them into the gym with a sweaty, and chalky hug...just like you were. 
Grab one, show them where everything is, partner up with them and throw down. I can't wait to see it. 

CrossFit Cardiff Partner WoD

10 Rounds For Time of:
10 cal row
8 KB swings (32/24kg)
1 Rope climb

These rounds performed are in a "you go, I go style"

You legends below, and you long standing legends, please write your first ever times to the whiteboard...welcome to the party. 

Hugh was asked if he could take a picture and then handed an iPhone...the focus option is lesson No 2. ;-) 

WoD - Friday 12th January, 2018

Who's legs hurt? Mine do!! Strange how 150 wall balls and some "running" will do that to you! 

She's not only brutal when programming workouts, but while on the last day of a 3 day fast, Hannah decides to put a mouth watering chicken soup in the slow cooker! Cheers buddy!!!

Last day of a total beasting for you lot...or is it? I promise the coaching staff definitely does NOT attempt to outdo each other with the brutality of their programming. With that in mind...good luck for next week!! 

CrossFit Cardiff Partner WoD

12 Rounds for time of:
3 Deadlifts (140/100kg)
6 Handstand Push Ups
30 Double Unders

Athletes will perform the workout in a you go, I go fashion; completing 6 rounds each. 

Post your lighteningly fast times to the whiteboard please...

WoD - Thursday 11th January, 2018

Well the open is just around the corner. NUTS!! For those of you who aren't sure what the open is, have a gander here...

I still saw some poor soul clutching to the silly season with a ninja death grip, still proudly displaying a Xmas tree. LET IT GO BUDDY! 

There is really no need to worry anyway, it will be that time of year again before you know it. Just not before a shit ton of awesome fitness, and a blisteringly cool summer! It's coming!

CrossFit Cardiff WoD

Reebok CrossFit Games Open WoD 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches (75/55lbs)
3 bar muscle-ups

Please check your scores from last year, if you did it, to see how much fitter you are. Or probably not if you are me. 

Record rounds and 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 - Tuesday 9th January, 2018

Ok so I’m sorry about this, it is a joint venture and it was actually me that hammered the last nail in. You’re going to love it really... 

CrossFit Cardiff WoD

For Time: 

2km Row

While rowing said 2km, death by burpees* 

*3...2...1...FITNESS, athletes will perform 1 burpee and row as far as possible until the next minute rolls over, where they will do 2 burpees. Athletes will confine in this fashion until they either complete 2km of rowing or...the burpees get ya!  

Please post your times to the whiteboard... 

When performing this workout just remember the above picture, and how innocent I look!  

WoD - Friday 5th January 2018

Welcome to Friday, first of the year.

Hands up if you think that Melski will be smashed later? There's a strong chance so that she can drown her sorrows from this workout...

CrossFit Cardiff Partner WoD

For time:
5km Row
Partners will switch each time a 400m run is completed...

Please scribe times to the whiteboard.

Run like Mo Farah being chased by a bear...

WoD - Thursday 4th January, 2018

From heavy load to gymnastics...what else?? Get yourself ready for the beach...

CrossFit Cardiff WoD

Within 15mins complete the below ascending ladder:
1, 2, 3, 4 etc
2, 4, 6, 8 etc
4, 8, 12, 16 etc
Handstand Push Ups
Chest to bar pull ups
Box Jumps (24/20")

Please post rounds and reps to comments...

WoD - Wednesday 3rd January 2018

I know what you're thinking...due to having sometime off over Xmas, the assault bikes are broken! Clearly that's what the issue was, the calories just weren't counting up like the used to. 
There's no way it has anything to do with the turkey and the stuffing and the parsnips and the mince pies and the heroes and the doughnuts and ice cream (clearly Xmas food)!

Nope, it's the bikes! 

CrossFit Cardiff WoD

For time:
10 - 8 - 6 - 4 - 2
Front Squats (100/70kg)
After each round:
30 Double Unders
1 Rope Climb

Please post times to comments...

WoD - Tuesday 2nd January, 2018

I sincerely hope that you all had an amazing Christmas period and a very Happy New Year. 

Lets get stuck back into some fitness, and what a better way to kick off 2018 but with the ASSbike?! Come on...you know you want to! 

CrossFit Cardiff WoD

For time:
21 - 15 - 9
DB Snatch (50/35lbs)
Ring Dips
Assault Bike Calories

Please post the first bad assed time of 2018 to the whiteboard...

WoD - Friday 29th December, 2017

I'm not sure about Grace, but I feel pretty assaulted! I suppose its one way to combat the festive overindulgence. Just tell yourself that you are on a leisurely cycle, down to the shop and pray to the assault bike gods that you will feel your legs again sometime soon! 

CrossFit Cardiff Partner WoD 

5 Rounds of:
Row 250m
15 Kettlebell Swings (32/24kg)
10 Burpee Box Over Jumps (24/20")*
Rest 3mins, between rounds. 

Athlete 1 performs the round and tags athlete 2 who does the same. 3mins after athlete 2 finishes the last burpee box over jump, athlete 1 stars round 2. 

*hands can be used. 

Please write a total time, for each round on the whiteboard...

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 - Monday 25th December, 2017

To all of you lovely bad asses, a very, very Merry Christmas. I hope that you are planning huge amounts of fun and good times with loved ones. Over indulge, put your feet up and enjoy a few thoroughly deserved days off. 

I would like to personally thank you all for what has been a truly memorable end of year. I have had to deal with some significant adversity throughout this year, but have come out of it smiling. All and only due to an amazing team and the unbreakable community that you all continue to uphold and develop. We are better and stronger for it, determined to make 2018 a fucking cool year for all of you. 
Big things are coming your way, some planned over a few too many beers the night before the 12 Days of Xmas WoD. Surprisingly, they were all pretty well thought out and not surprisingly, very, very cool.

In years past, and for one reason only, it has been hard for me to stand in front of you all at the Xmas party as one unit; no longer. I could not have been more proud to address you all and deliver those so well deserved, justified awards. The noise after every name was announced, is something that will make me smile each time it crosses my mind, and for a long time to come. 
Thank you all so much for making that evening a highlight of the year, and an epic beginning to the silly season! #thebestchristmasyet

Below are some more in depth opening hours for the up and coming week. 
Monday (Xmas Day) - 11:00am (BURPEES)
Tuesday (Boxing Day - CLOSED
Wednesday - Friday (27th - 29th) - 06:30 - 07:30 (WoD)
                                                          09:30 - 10:30 (WoD)
                                                          15:00 - 17:00 (OPEN GYM)
                                                          17:00 - 18:00 (WoD)
                                                          18:00 - 19:00 (WoD)
                                                          NO 19:00 (7pm) Class

Absolutely nothing would be possible without this group of legends. I owe everything I have to them. Thank you team, you lead this gym with the passion and commitment that it deserves. #sweepthesheds #leavethejerseyinabetterplace

As a small treat to you, and you may have already noticed, we have a BRAND NEW WEBSITE!
Have a flick through, enjoy, share and comment away. It has taken a lot of hard work and all the thanks goes to Sash the IT ninja! What a hero he is. Sash has so much time on his hands in fact, that he has offered to do websites for everyone at the box! He loves it! 
There are a few tweaks still to be made, more and more to add. But Merry Christmas from us all at Reebok CrossFit Cardiff. Big love and see you all for burpees tomorrow. 

Thanks you, 
Davs. 

CrossFit Cardiff Xmas Day WoD

For Time:
150 Burpees

Wherever you are, take sometime to get yourself on the floor and back up again 150 times. Video it and post it to IG, tag @reebokcrossfitcardiff. The best Xmas jumper or video in general wins a CrossFit Cardiff T-shirt. 

WoD - Friday 22nd December, 2017

Hail Mary! Weirdly enough, she bites really hard! 

So the time is near, only another day before I really have to start my Christmas shopping. I'm especially looking forward to drinking coffee with all the other male members of the box, while on a break from testing their hard earned fitness about Cardiff City centre; pushing and pulling people out of the way, sprinting from shop to shop while farmers carrying bags full of de-icer, air fresheners and other pointless MAN gifts. You lucky ladies. 

CrossFit Cardiff Partner WoD

'Partner DT'
10 Rounds
12 Deadlifts (70/50kg)
9 Hang Power Cleans (70/50kg)
6 STOH (70/50kg)
You go, I go. 

Please sprint, like your life depends on it, through each round, and write one of your final scores for the year on the whiteboard....

WoD - Thursday 21st December, 2017

How's sneezing team? Good fun? Rest up so that you can all laugh in comfort at those kick ass Christmas crackers jokes! 

So then, lets see how the legs are. We have an underused benchmark girl for you today. Mary. 

CrossFit Cardiff WoD

"Mary"
Within 20 minutes, complete as many rounds in as you can of: 
5 Handstand Push Ups
10 Pistols
15 Pull Ups

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 - Tuesday 19th December, 2017

Suller is alive and back in the room! The coaching staff have been checking in with him on a regular basis since the CrossFit Cardiff Xmas party, due to confirmed reports of him sporadically licking Conroy's face. Bizarre behaviour, sometimes witnessed on inaugural attendances to the event. 
How he has made it so long without ever attending is unbeknown to us, yet largely at this stage, unimportantly. As, due to an unfortunate vomiting incident, will more than likely be his last! At least he had significant fun while it lasted. 

CrossFit Cardiff WoD

Perform 4 sets, for load of:
4 Overhead Walking Lunges
4 Overhead Squats
4 Overhead Walking Lunges

Rest as needed between sets. Please post loads to comments...

WoD - Monday 18th December, 2017

Well...I told you! Absolute carnage! But soooooo much fun! Vague memories of crowds surrounding Conroy, chanting..."Conroy, Conroy, Conroy!!!" have been re-visiting me throughout the day. And they say we are a cult! 
Some serious shapes were bust on the dance floor and Ash managed to grind up against the male vocalist for the majority of his second set. Which by the way, he was not impressed by! 

I seriously hope that you had an amazing night. It has been a privilege to be with you all throughout 2017 and to work alongside the greatest coaching team around. Utter legends.

If any of you have any pictures of you all looking so fricking dapper, then please post them to IG and tag @reebokcrossfitcardiff

Now back to the week, the last chance to smash yourself properly before the silly season takes full control...

CrossFit Cardiff WoD  

For 5 rounds, complete an EMOM of:
1: 20/15 Cal Row
2: Run 200m
3: 50 Double Unders
4: 15 Burpees
5: Rest

Please post a tick to comments if you are able to complete every min...

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 15th December, 2017

The long await is nearly over. You only have to go to bed once more and it's there...actually time to start getting "tidy as f**k", ready for the CrossFit Cardiff Xmas party. The most eagerly awaited shindig on the planet. 

Until then, sell your soul with a partner and a couple of dumbbells...

CrossFit Cardiff Partner WoD

Within 16mins, complete as many rounds and reps as possible of:
10 Hang Power Cleans
10 Front Rack Walking Lunges
10 STOH
All movements to be completed with two 50/35lbs Dumbbells and with "you go, I go" rounds.

Please post scores to comments...