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WoD - Friday 2nd March, 2018

WoD - Friday 2nd March, 2018

Team, please remember that the Saturday class will not be running as per the norm. Instead, the gym will be open from 10am to allow folk to get through heats of the open workout 18.2. 
Fancy dress, as per your team captain's instruction will earn you even more points towards the crown of the fittest colour in the box. Please ensure that if you are indeed to be granted this prestigious crown...that you have some banter too! #dressup

Spring my freezing cold arse! Still, no better time to get ready for the beach...

CrossFit Cardiff WoD

Bench press
5 - 5 - 5 - 5 -5*

*your aim is to get to a heavy working load and maintain across all sets...

Conroy is set to rest today because of the snow and "dangerous driving conditions"...NOT because we're benching today! 

Please post your MASSIVE loads to comments...

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WoD - Thursday 1st March, 2018

WoD - Thursday 1st March, 2018

Spring is coming hey?? I know what you're thinking...BULLSHIT, it's fricking freezing...

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Luckily for one of you though, Proddsdóttir, she gets to keep snug in her fetching weighted vest...oh wait...no...it's the 1st of the Month!! The first day, in a month, where she hasn't had to wear it!! 

In case you didn't know, Prodders, has been lugging around a 10kg weighted vest for the entire month, only parting with its company during fleeting showers and work hours. The remain time she has been attempting to raise money and awareness for an amazing charity, Papyrus
There is still time to donate, please, visit her just giving page here

This, along with many other reasons, is why I have decided to do this...

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Congratulations buddy! Very well deserved and thank you for inspiring us all to be better versions of ourselves throughout February. 
Enjoy that weight lifting off you shoulders. 

CrossFit Cardiff WoD

For Time:
Run 200m*
20 Pull ups
Run 400m* 
15 Chest to bar pull ups
Run 800m*
10 Bar muscle ups
Run 1 mile*
5 Rope climbs

*if mother nature decides to pull all of our pants down and give us a damn good spanking, be prepared for these runs to morph into something else. #rowforthewin #rowing3timesperweek #variancebro

Please write your bad assed times on the whiteboard like good CrossFitters...

WoD - Wednesday 28th February, 2018

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....

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WoD - Tuesday 27th February, 2018

WoD - Tuesday 27th February, 2018

Team, whether you are Green (AKA the best), red or blue, could you please ensure that you have entered your 18.1 Open workout scores into your profile by 10pm tonight so that I can validate it. Do not miss out, as this process is entirely out of my hands. 

Now that the rowers have recovered from the beating that they got over the last few days, it's time to punish them/you some more...

CrossFit Cardiff WoD

For time:
Row 2km

Please, PLEASE, post times to the whiteboard in BLACK ink or RED if you got a PB....

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WoD - Monday 26th February, 2018

WoD - Monday 26th February, 2018

Word has reached the freezing cold suburbs of Paris that a CrossFit affiliate in Cardiff, Wales had a kick ass weekend containing a bunch of legends beating the living hell out of 18.1; sending The Dave Castro a big bird across the Atlantic!
Now the hard part, forget about it... until next week at least. The open is fun but it can consume folk. I've seen it this weekend in Paris, people doing the workout 3 times just to try and get one more rep. 

However, in order to ensure that you are getting your fix, tomorrow we have a little surprise for you...

CrossFit Cardiff WoD

'13.1'
Within 17 mins, complete as many rounds and reps as possible of:
40 Burpees
30 Snatches@35/20kg
30 Burpees
30 Snatches@60/35kg
20 Burpees
30 Snatches@75/45kg
10 Burpees
Max Snatches@95/55kg

Post your pubic bone smashing scores to the whiteboard please...

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WoD - Friday 23rd February, 2018

WoD - Friday 23rd February, 2018

Now I can't predict Castro's evil mind. I think that I am as equally as sadistic, those of you who returned to punch yourselves through Wednesday's shiftiest can confirm. Even though, I had no intention of doing that to you again, it was that Grumpy Smurf Conroy's fault. 
And so, what happens tomorrow, only TDC will know. But, I very much doubt that it will involve running 800m a number of times...good luck to all, I hope he is kind to us! 

CrossFit Cardiff WoD

3 rounds each for time:
Run 800m
Rest 5 mins between efforts

Please write your blazing times to the whiteboard please...

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WoD - Thursday 22nd February, 2018

WoD - Thursday 22nd February, 2018

I am writing this pre-evening classes and I have to say, I am especially excited about tonight. No one, has vomited today yet, not at least in the gym (potentially while en route home)! But there are three classes later, full of young bucks, busting to get after this hard! 

I have a few picks for favourite...Ash, Nick, Conners or Me (prior to the 5pm) or basically anyone else! Just remember, do not vomit into the fan...it will not be good for you! 

Anyway, back to tomorrow. 

GET YOUR PREDICTIONS FOR 18.1 UP ON THE BOARD. In your team colours, with your initials, the closest guess earns 10 points for their team. 
Not signed up yet? Don't worry, there is still chance. Click HERE to sort yourself out!! 

CrossFit Cardiff WoD

5 Rounds for time of:
20 Wall Balls (20/14lbs)
10 Deadlift (100/70kg)


Please scribe rounds to the whiteboard, you kick assed ninjas!! Chuck a * up there next to your names if your asses are on fire...

I may get in trouble for posting this picture, but i'm in it so screw them! 

I may get in trouble for posting this picture, but i'm in it so screw them! 

WoD - Wednesday 21st February, 2018

WoD - Wednesday 21st February, 2018

You can do whatever you like...use the finest most expensive brush around, maybe even a cloth with some spit and copious amounts of elbow grease. Some might be tempted to go as far as to take lessons from a Drill Sergeant, based at their local Military establishment. But, regardless of how hard you try...you can never polish a turd!! 

CrossFit Cardiff WoD

3 rounds, each for time of:
20 cal AB
Rest 3 mins
20 cal row
Rest 3 mins

 

Previously, this was my fault. This time however, it has far less to do with me. Therefore...I am extremely sorry, but not sorry. 

Please post individual times to the whiteboard...

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WoD - Tuesday 20th February, 2018

WoD - Tuesday 20th February, 2018

Shortly before 1215 hrs local time, of this day in the year 2008, Corporal Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company, 40 Commando, were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, sadly killing 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 Operation Palliser and Operation Silkman in Sierra Leone and Operation 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 marry 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. Courageous and selfless, his cheerfulness in adversity could be guaranteed, he always demonstrated the very highest standards of professional competence in everything that he undertook."

Another year goes by yet we will never forget. To this day, servicemen and women are in harms way. Putting themselves in significant danger, fighting for what they believe in and sometimes what they don't. They are there for each other, and we are here for them. 
We perform this workout as a mark of respect for Dee, but also to celebrate the lives of many others who have paid the ultimate sacrifice, defending their countries and the world.  

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

Please post rounds and reps to comments...

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WoD - Monday 19th February, 2018

WoD - Monday 19th February, 2018

Good morning you lovely buggers! I was so sorry to not be at the gym on Saturday, but had so many cool pictures and videos sent my way throughout the weekend, from the preparation to the execution as well as the drunken aftermath. A few things were common to each picture: you all looked like CrossFitting Fitness Gods; like you were having a ridiculous amount of fun and finally... were all VEEEEERY good looking. 

Can we please just take a minute to say thank you to Alex Conners Conroy and Hannah Pressing Ninja Richards for organising with the help of the whole community, such a bad assed day! 
Now that you are super pumped for the open...sign up to the F**KER!! DO IT! You KNOW want to!!

Al in mid "bop"

Al in mid "bop"

Hannah harnessing her inner Unicorn.

Hannah harnessing her inner Unicorn.

You SEXY beasts!!! 

You SEXY beasts!!! 

Lastly, the Feb Foundations has just finished and will be descending on the box with huge excitement and a look similar to a rabbit about to be struck by a Volvo! Help them, remember what that day felt like for you; it wasn't that long ago. Guide them through their first few classes, swerve your Volvo safely around, and dish out the sweaty, chalky and hairy hugs post beasting! 

CrossFit Cardiff Partner WoD

For time: 
25 - 20 - 15 - 10 - 5
Dumbbell Squat Cleans (50/35lbs)
Toes To Bar
Between each round:
100 - 80 - 60 - 40 - 20
Double Unders

Please post your lightening times to comments...

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WoD - Friday 16th February, 2018

WoD - Friday 16th February, 2018

For those of you who are planning on resting tomorrow, carb loading ready for the banging event on Saturday...DON'T!!! Carb loading is bullshit and not even Conroy rests...especially on assault bike day!! 

CrossFit Cardiff Partner WoD

Complete as many rounds as possible in 15 minutes of:
15/12 Cals Assault Bike
10 Deadlifts (100/70kg)
5 Handstand Push Ups
You Go I Go Rounds

Please post rounds and reps completed to the whiteboard....

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WoD - Thursday 15th February, 2018

WoD - Thursday 15th February, 2018

I so hope that Melski is planning on doing this workout. Nothing warms my soul quite as much as watching her Bambi legs attempt to function. In fact, I entirely think that she should switch the running for assault bike calories, as this allows the famous condition to appear far sooner and far more aggressively. 

Please like this post and comment beneath, ASSAULT ON MEL. She has said, she won't do it unless she gets 10 comments...

CrossFit Cardiff WoD

5 Rounds For Time:
30 Air Squats
20 Box Jumps (24/20")
10 Chest To Bar Pull Ups
Run 200m

Please post times to the whiteboard...

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WoD - Wednesday 14th February, 2018

WoD - Wednesday 14th February, 2018

Well I hope this post finds you as strong as a bear and full to the brim of delicious pancakes! 

Now, a small admin point. Please, please, please, all you ladies who plan on bringing Valentines Day cards for Ash, can you deposit them in a neat and presentable pile?! He is away sunning his tanable skin while majestically swooping down some fresh, off piste snow and will work his way through the mountain of love letter on his return. 
Unfortunately though, and I am sorry to say this, he only has eyes for one...lucky...person... 

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...Suller! Sorry Conroy!! 

CrossFit Cardiff WoD

For time:
21 - 15 - 9
Hang Power Snatch (40/30kg)
Burpees

Please scribe your times and messages of Ash love to the whiteboard...

WoD - Tuesday 13th February, 2018

WoD - Tuesday 13th February, 2018

Did it feel amazing? As good as it did in 2014, if you are old and bold enough to have done it back then? I seem to remember wanting to soil myself throughout, and (when I get chance to do it) I can't see there being any change this time around. 

Did anyone beat their score? 

Tomorrow we combine a few movements into a tough strength test. How heavy can you go?

CrossFit Cardiff WoD

Set a 1RM of Bear Complex*
Power Clean
Front Sqaut
Shoulder To Overhead
Back Squat
Shoulder To Overhead

*Squat clean and thrusters permitted

Please record your bad assed loads to the whiteboard please....

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WoD - Monday 12th February, 2018

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....

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WoD - Friday 9th February, 2018

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...

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WoD - Thursday 8th February, 2018

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...
 

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WoD - Wednesday 7th February, 2018

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...

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WoD - Tuesday 6th February, 2018

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!! 

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

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

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

We upgraded! 

We upgraded! 

Only slightly different! 

Only slightly different! 

WoD - Monday 5th February, 2018

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! 

Pleeeeeeeeease....caption this shit!