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 - Friday 9th February, 2018

I am not even going to bother trying to confuse you with humorous banter, just allow you to try and make head or tail of Suller's partner WoD.

I think he's named it 'Utter Carnage' 

CrossFit Cardiff Partner WoD

For time:
Buy in 100 dubs
Then, 5 rounds of:
20 Single arm KB/DB snatch (32/24kg)*
20 OH Single arm KB/DB lunges (32/24kg)* 
20 KB/DB Deadlifts (32/24kg)*
20 Ab mat sit ups
Then, cash out 100 dubs

Split work as needed.
*Both partners have a kb/db and have to be holding it for other partner to work. When doing the deadlifts use both kbs, other partner can rest. If kbs are put down 10 synchro burpees.

If you can remember what the hell is going on, please write your times to the whiteboard...

WoD - Thursday 8th February, 2018

The open is upon us and the team is looking strong. But, could always be stronger. Sign your arses up, it costs $20 and you can sign up by clicking here. 

What you get...the opportunity to be the world's fittest! The mere mortals amongst us, just get to have a ridiculous amount of fun for five consecutive weeks! This year, the workouts will be done on Saturday's, so that: the Friday morning class/coach doesn't suffer having to run the workout with little to no prep; there is more time for fun and frolics (most of you can spare a little longer for such activities on a Saturday); and if I decide to program the exact same movements on Thursday (which douchebag would ever do that), then you have a day of rest before attacking it. 
It all makes perfect sense. 

In order to keep up the camaraderie and good times throughout, mini "teams" will be allocated from those who have signed up to battle it out in as many inventive and ridiculous ways as creativity will allow; atop of the already assigned WoDs. 
Teams Red, Green and Blue will be drawn at the in house Throwdown on Feb 17th, before you get drunk and one full week prior to the first Open WoD, 18.1. Giving you plenty of time to create your game plan with your Team Captain's (picked at random and also before you get drunk) as well as your team coaches.
Each team will have two coaches assigned. Set to lead by example by undertaking each workout head to head, no shirt, no chalk, and wearing a £7 pair of pumps bought from the local Tesco Extra; just like the good old days, old fashion stare down! ;-) 

For the entire open, teams will acquire points for workout wins, for participation, for those deemed to have gone above and beyond for their fellow athletes (whether they are on their team or someone else's), as well as performing weekly tasks.

Throughout the open, members will also gain points for each friend (one per person) who attends each "Saturday morning lights" event. These friends should not have done CrossFit before but be up for a kicking (;-)) and more importantly a laugh. The ability to count double unders will also be appreciated. 

For Week 1 - 18.1, teams will gain 1 point, per item of clothing worn in their team colour. 

Get registering and let the games begin

CrossFit Cardiff WoD
6 Rounds, each for time:
400m Run
Rest 2 minutes between rounds.

Scribe your blisteringly fast, Michael Duane Johnson esque times to the whiteboard please...
 

WoD - Wednesday 7th February, 2018

The birthday is done and dusted for another year. Now back to normal service and so the mission begins...Get Ross and Katie Back!! 

In my younger years, I merely would've adopted the smoke grenade through the door and snatch them in their sleep approach. But apparently, you can no longer do that, it's called kidnapping or something. Maybe if the authorities knew why I was performing such a selfless task, they would be lenient?! 
Regardless, the only way I can see this happening, is via a double pronged, pincher type, social media manoeuvre. If you see these people, out on the streets, at the pub, in a coffee shop, then tell them we're after them! They cannot avoid us, we will be triumphant. 

#bringrossbhaaaaaaat&hishotassedwifeback

CrossFit Cardiff WoD

16.5

21 - 18 - 15 - 12 - 9 - 6 - 3
Thrusters (95/65lbs) (40/30kg)
Bar facing Burpees

Maybe get Ross and Katies back on Thursday!! 

Please write your kick ass and far faster than 2016 times on the whiteboard...

WoD - Tuesday 6th February, 2018

So...today is pretty special, we have made it!! Even though many people, including myself (clearly not intentionally but through very poor maths ;-)) have attempted to end it all, they were unsuccessful. We fought the buggers off and have made it... artless of
Today is CrossFit Cardiff's 7th Birthday. A very Happy Birthday to you all! 

I teach people, every weekend, that they can truly make a difference to peoples lives by simply creating somewhere, anywhere that they would love to train at themselves; to remember just what it felt like all those years ago, when they crossed the threshold of their very first CrossFit gym. Well regardless of experience or stature, it's nerve-racking. I was a former Royal Marine and had worked on a close protection team in Iraq...I was crapping myself but immediately felt at home. 

"We have one of the only services where you'd ever offer where you radically understate the benefit, to keep your credibility. If I told you all the cool things I could do for you, you wouldn't believe it" Greg Glassman.
That statement is so true, but made so by you, the community, our family. It's not Ash's devilishly handsome good looks, my impeccable charm, Jack's sexy ankles, Mel's butt or even Conroy's double biceps front...it's you. And all because you remember, just what it was like to walk over that threshold. So when you see others do just that, you welcome them wonderfully, and protect them fiercely.

It's all because of this gym, and you lot are this gym. Happy Birthday and have a great day.  

CrossFit Cardiff WoD

Deadlift
5 - 5 - 5 - 5 - 5

Please post your massive loads, all to the whiteboard...

Our first ever sign, and the only one we had for 3 years!! 

Openning day!! A long time ago. GHDs made at 03:00

We upgraded! 

Only slightly different! 

WoD - Monday 5th February, 2018

Rumour has it, that last night there was a ginger ninja, roaming the streets of Cathays, necking cider and taking numbers! And who could blame him!!?? He's worked hard all week, learning vital nuggets of information such as, whether carrots can be frozen or not. All made possible by google!   
The only issue is that this sort of behaviour creates unique and wonderful opportunities for me, an outsider with access to a powerful resource (the internet), not used to research which types of vegetables can or cannot be frozen, but to publicly banter him into the ground. All made possible by well placed and very secret moles.

Hopefully my rambling has excited you enough to distract you from whats coming your way...I am truly sorry...

CrossFit Cardiff WoD    
3 rounds, each for time:
27 Cal Ass bike
21 Toe To Bar
15 hang power cleans (70/50kg)
Rest 3 mins between rounds

Pleeeeeeeeease....caption this shit! 

WoD - Friday 2nd February, 2018

Rarely do I get cause to say this and actually, really mean it. But...thank F**K it's Friday! My legs are in bits!! No where near as much as Matt Parry's, obviously, that poor man nearly died on Tuesday, and I caught him hugging a parallette's after yesterday's WoD. 
Sorry brother! 

Nearly there team. The less said about today the better. Poor Tim in the morning class may not have made it to the bike before having to go outside and check that he hadn't lost his keys in the bushes?! 

Happy Weekend all!! 

CrossFit Cardiff Partner WoD

In pairs, splitting work as needed complete as many rounds and reps as possible, within 15mins of:
30 Hang Power Clean and Jerks (40/30kg)
50 Pull ups
4x100m Shuttle sprints

Good luck and welcome to the weekend. Before you go out and get so drunk you attempt to climb into a shoe...please write your rounds and reps on the whiteboard...IN ONE COLOUR (there is a method to my madness). 

WoD - Thursday 1st February, 2018

Pinch, punch, first of the month you beauties. 

I have two things to tell you tonight. Firstly, Prodders the rockstar is putting herself into a hole for the entire month by donning a 10kg weighted vest! The only time she wont be wearing it will be showering, sleeping or working! So she has signed up for as many over-time shifts as the European working directive will allow, warned Welsh water off about an up and coming demand increase of it's services and has purchased a brand new, memory foam mattress ready for the second most famous sleep in in history! John Lennon eat your heart out!! 

All joking aside, what she is doing is seriously commendable. Please, please get behind her and give her the support she deserves. You can find out just how by clicking here...

https://www.justgiving.com/fundraising/myweightedweeks

Secondly. And as importantly, throughout 2018 I will be recognising a member of the month. Various reasoning, depending on what the coaches have witnessed throughout workouts and classes will dictate who this award is given to.
This month, Enrique has really caught my eye, rather than simply kicking ass and fully committing to each and every workout, as soon as he is done, he's over to his fellow team mate to support them over the line. 
CrossFit is hard, really hard, but it's people like you Enrique, that makes those thrusters just that little bit easier. 

People are gonna be especially in need of you tomorrow brother...

CrossFit Cardiff WoD
A: For Time
21 - 15 - 9
Deadlift (100/70kg)
OHS (60/40kg)

Rest 6mins

B: For time:
21 Cal AB
Rest 3mins
15 Cal AB
Rest 2mins
9 Cal AB

Try, if you can, to peel yourselves off the floor and get those scores written on the board...

WoD - Wednesday 31st January, 2018

So I was slightly off in my estimation of how long I thought that would take, just a little, but absolutely bang on with how much I thought it would hurt!
Legs or lungs...which was worse?? 

The only way to go about that was suicide pace, and then hold the f**k on! Tomorrow, you might have to be a bit more tactile in your approach. With a complex movement forming a large part of the workout, aim to "pace" through the rest so that you can hit those rings consistently each time.  

CrossFit Cardiff WoD

Within 12mins complete an AMRAP of:
6 Muscle Ups
12 KB swings (24/20kg)
24 Double Unders

Please write rounds and reps to the whiteboard...

WoD - Tuesday 30th January, 2018

If you are not on the Reebok CrossFit Cardiff members group...and you are clearly a member, request to join and we shall accept you. It is where we post loads of cool info on there about up and coming events. 

Anyway...
My Aaaaaaaaaaaaaaaass!! Lunging makes you strong, will more than likely come up in the open, aaaaand causes you to dish out some whiplash when unsuspecting civilians have their heads violently rotated in a uncontrollable reaction to seeing your peachy behinds walking the streets! 
You are welcome!!

Although, you might not be as thankful for this...

CrossFit Cardiff WoD

50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Medicine Ball Cleans (20/14lbs)
Burpee Box Jumps (20”)*

*that's right lads, you get to jump on a small box today! 

Please forgive me and write your times to the whiteboard...

WoD - Monday 29th January, 2018

Whether you thought so or not...they were all going soft on you (maybe not Ash on Monday), but the rest of the team, programmed "nice" workouts.
Kiss your relaxing weekend goodbye! No more leisurely espresso drinking while soaking up the beautiful Welsh, morning sun; no more lightly toasted English muffins topped with mouth watering, perfectly poached eggs, covered in succulent hollandaise sauce; NO MORE time to loaf on the sofa in front of a boring, black and white, "slot filler" film, placed simply to allow you to drift you off for a Sunday afternoon super, nana nap...it's time for some fitness! This week biatches...you're mine! ;-) 

CrossFit Cardiff WoD

Back Rack Walking Lunges
8 - 8 - 8 - 8*
Each set should be performed for the maximal weight, that technique will allow. 

*As soon as possible following each set of lunges, athletes will Row 16/14 Calories for time.

Please post one load, plus one time per rounds. 

WoD - Friday 26th February, 2018

And you thought that you could get through the entire week without a decent kicking on the ASSbike...whatever Trevor! 

This time though, you do get to spread the load...#safetyinnumbers

CrossFit Cardiff Partner WoD

A. Within 10 mins, complete an AMRAP of (YGIG):
10/7 Cal assault bike
10 Burpees
Rest 5 mins
B. Within 10 mins, complete an AMRAP of (YGIG):
10 Dumbbell STOH (50/35lbs)
15 Box jumps (24/20")

Post your GINORMOUS/KICKASS round scores to the whiteboard please...

If I had a pound every time this happened...we'd have a few more assault bikes! ;-) 

WoD - Thursday 25th January, 2018

So I obviously reviewed the programming that that nutter Ash sent me last week, but made a mistake. It was actually me who added the two minutes of double unders, or suggested too. And I messed it up. My bad! 
However, as you may have noticed, I adjusted it midway through the 6:30am class. You can tell your calves to address their thank you notes to CrossFit Cardiff, FOA: Davs.  

CONROY, GOOD luck you hairy beast! Remember, all that you need to do during an interview is talk about CrossFit. And if that fails...just SING!! 

CrossFit Cardiff WoD

AMRAP in 20 mins:
5 Power cleans (80/55kg)
10 TTB
20 Wall balls (20/14lbs)
200m Run

Once you have stopped feeling massively sorry for yourself, get up and write your round score to the whiteboard...

At least you will look bad ass when the swelling goes down! Shorts in the winter! 

WoD - Wednesday 24th January, 2018

Welcome to the hump day...what so soon?! Doesn't time just fly by when some ginger bastard is trying to kill you will burpees and rowing. 
Hands up, anyone else's legs not work for a significant proportion of last night? Yep, mine either. 

Small house keeping point. I know that we do bad things to you and as per mentioned, your legs...but could you please, please leave your gym bags upstairs. Please. 
Think of it this way, climbing the 14 (that's it, INCLUDING the top one) stairs will encourage oxygenated blood to flood to juuuuust where it's needed. HATS, COATS, BAGS and other stuff. Please, put them upstairs where the beautifully decorated balcony affords you a bad assed view of the pain you are about to endure! 

CrossFit Cardiff WoD 

5 sets, all within a 2min window of: 
Max strict Pull Ups
Max strict Handstand Push Ups
Max set of Double Unders
Rest 2mins after the doubs and before the HSPUs

LOOK how good it is, the view...please ignore whatever Ash is doing to Jack. "Bro'ing out!!!"

WoD - Tuesday 23rd January, 2018

Well that brought Monday home with a massive ginger bang! Who doesn't like burpees again?? Oh yeah...EVERYONE!! 

Well anyway, now that that is over, we can chill our "booties" a little and focus on getting those suckers ready to give folk whiplash when you walk by them on the beach; throughout this UP AND COMING summer! 
A few sumo deadlifts and you'll all have butt cheeks like Arnie...

CrossFit Cardiff WoD

Sumo Deadlift

5 - 5 - 5 - 5 - 5*

*build HEAVY and stick to the same weight across all five sets. Make it feel like a fight! 

If you survive, please write your loads on the whiteboard...

WoD - Monday 22nd January, 2018

Welcome to another week, six more chances (if you're not Conroy and actually rest on one day that is) to kick your own ass to amazing levels of badassery.

The Ginger Ninja is your pilot through this weeks pain, sorry I'm mean...fun. Regardless of how many calories you have to do on the assault bike, you will have fun. Fooooooor sure! 
The additional "fun" is us simply being cruel to be kind, allowing you legends to prepare to the very maximum for the up and coming CrossFit Game Open; literally the best fun you will have this year with some of your clothes on! 

Try and think of a better way to start the week, go on...see if you can...

CrossFit Cardiff WoD

For 5 Rounds and within 2mins, complete: 
20 Bar hop burpees
Max cal row
Rest 4 mins between rounds

Please post huge numbers of total cals, per round, to the whiteboard...

NOPE, and...they row a shit ton of calories too...

WoD - Friday 19th January, 2018

The final hurdle before the weekend is upon you, where, instead of drink and eat and chill, you nutters will more than likely come back to the gym and smoke yourselves again! 
And we love it! ;-) 

What do you mean you don't like a heavy sumo deadlift high pull...what???

CrossFit Cardiff WoD

Within 15 minutes, complete as many rounds and reps of:
5 Sumo Deadlift High Pull (60/40kg)
10 GHD Sit ups
20 Double Unders

Please scribe your MASSIVE score of rounds and reps to the whiteboard...

WoD - Thursday 18th January, 2018

Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike.

Did it work? No?? Ah well, don't worry...it's only Fran...

CrossFit Cardiff WoD

'FRAN'
For time: 
21 - 15 - 9
Thruster (42.5/30kg or 95/65lbs)
Pull up

Here is the story...

WoD - Wednesday 17th January, 2018

So then you beautiful lot...how are the stairs? Walking down them backwards helps! And you thought Hannah's week was bad...what did I tell you about outdoing each other! 

Its alright, you have nothing to worry about, it's not as if Conroy has programmed an assault bike interval WoD or anything!! :-I

CrossFit Cardiff WoD

5 Rounds of:
Within 2mins complete:
20/15 Calorie Assault Bike
8 Dumbbell Power Cleans (50/35lbs)
AMRAP of 10m shuttle sprints
Rest 4mins between rounds

Please post the score from each round to comments...

WoD - Tuesday 16th January, 2018

Now that you lot have finished monkeying around, we can get back to some hard fitness! Just kidding. Anyone else's forearms feel just like Ash's normally do on a lonely Sunday night? ;-) 

Tomorrow we have a cheeky two-parter for you. Get some load moving and then get really sweaty with something a little lighter. Enjoy you ninjas! 

Ps. If the open wasn't exciting enough, an exciting addition is coming along with it. Stay tuned for details...

CrossFit Cardiff WoD

A: Within 20mins establish a 1 Rep Max back squat

B: Within 8mins, complete as many rounds and reps as possible of:
12 back squat (60/40kg)
6 strict HSPU