Viewing entries in
WOD

WoD - Monday 12th March, 2018

WoD - Monday 12th March, 2018

Put the skin tight lycra away until next year's open. Where as it is funny, creates loads of banter...no one actually enjoys looking at your bits bursting out of that brightly colourful material! :-I
However, it is ALWAYS a MUCH better look than the beer disposal team tee...

Craaaaaaazy eyes

Craaaaaaazy eyes

This coming week we are going to have the open workout on Friday night. Friday Night Lights. This is due to the gym being closed this weekend for a CrossFit Training Level 1 Seminar. 
Take Saturday to rest and recover, enjoy the rugby and maybe get a little loose. 

However, on Sunday evening, get a grip of yourselves and get back down to the gym. Last time we had a bunch of folk rock up for a team workout, and so we shall do the very same again. Therefore, look below for the coming weekend's opening hours...

Friday - 17:00 until close - Friday Night Lights 18.5
Saturday - CLOSED - Go and get drunk
Sunday - 18:00 - Team WoD

Back to tomorrow...

CrossFit Cardiff WoD

Within 10mins, complete as many reps as possible, in the following order of:
C2B Pull ups 
Box jumps (30/24")
2, 4, 6, 8

Please, record your scores to the whiteboard but first...for your viewing pleasure...

IMG_4477.JPG

WoD - Friday 9th March, 2018

WoD - Friday 9th March, 2018

Who knows what the sadistic mind of Dave Castro will come out with, while the most of us normal humans are asleep in bed. I just seriously hope, for you luscious lot, that it is not overhead dumbbell lunges and toes to bar! I mean there is no WAY that he would dare to program running! 

What I am hoping for is wall balls, and not because I can do them at the minute, but because was have some bad ass new targets to use. 
On that, if you do use them, PLEASE put the jpegs on the other side so as to protect the wall balls and more importantly...your faces! 

Oh, and just in case you weren't aware, Rogue Europe are legends! 

CrossFit Cardiff WoD

Within 25mins:
Set a 1RM Snatch

Lift some big tin please team...right before recording it in BLACK or RED (if a pb) on the whiteboard please...

IMG_8211.JPG

WoD - Thursday 8th March, 2018

WoD - Thursday 8th March, 2018

It sucks to be injured and miss out on all that fun! However, watching people like Matt Parry climb into the hurt locker warms my soul! 
As well as those people, who genuinely can only be described as heroes, who selflessly refrain from training so that they are able to put themselves into such a position, that they can capture such utter genius such as... 

2018-03-07-PHOTO-00003190.jpg

Coupled with a partner in crime who is a ninja on photoshop, and you have a powerful combination. 

Return of the dumbbell...

CrossFit Cardiff WoD

4 Rounds for time of:
Run 800m
8 Dumbbell  Overhead Walking lunge (left hand)
16 TTB
8 Dumbbell Overhead Walking lunge (right hand) 
2 x 50/35lbs Dumbbells are RX'd.

Go hard please, and scribe your times legibly to the whiteboard once you have stopped sizzling like a piece of bacon...

DBs.jpg

WoD - Wednesday 7th March, 2018

WoD - Wednesday 7th March, 2018

From a gymnastics sprint to one using a barbell. This one however, has an end point, you just can't stop throughout is all. Stay easy and speed up towards the end...you are going to love it. 

One slight house keeping point. One that I am just going to say and leave as hopefully this will be enough.
I know you guys well and actually don't think that it is you doing so but...
Please do NOT leave chewed chewing gum stuck to the wood cladding. There is no excuse for being in the middle of a workout and needing to get rid of it, blah blah. It's disgusting and has no place with us, thank you. 

On to something else nearly as disgusting as the above...

CrossFit Cardiff WoD

8min AMRAP:
8 Power cleans
5 Thrusters
Bar loaded at (70/50kg)

Good luck team. Please write up your rounds and reps to the white board...

barbellpickmeup.jpg

WoD - Tuesday 6th March, 2018

WoD - Tuesday 6th March, 2018

YES!! Monday night lights is juuuuuuuuuuust as awesome as any other time of week lights! Legit atmosphere and support going on through all heats, and seriously needed when your legs and lunges are burning as much as that! Maybe it was the heat coming from your legs that melted the snow...no?

Now then, speaking of no snow....no excuses. Get down and go hard on this sprint...

CrossFit Cardiff WoD

For time:
25/20 Cal AB
50 Pull ups* 
Rest 5mins
25/20 Cal Row
50 HSPUs*
Rest 5mins
Sprint 400m*
50 Double Unders

*Scale the HSPUs and pull ups so that they can be completed within 3 sets and quickly. The run of the final couplet is meant to be an absolute sprint, as are the calories for the bike and the row. Don't hold back, get after them hard.

Please scribe your blistering times from each couplet to the whiteboard.... 

burning legs.jpg

WoD - Monday 5th March, 2018

WoD - Monday 5th March, 2018

Crazy weekend hey team?! Due to the snow fall making it a little challenging to get about, I decided that rather than have just the crazy cats who were willing to pee into the wind, tempt extreme hypothermia and brave the epic conditions to do 18.2 in a less supported environment, we wait and program it as Monday's WoD. 
This hopefully also prevents any said crazy's from doing it three times! ;-) 
It was a much better idea to drink "wife beater" and cwtch a pug...

That is one worried looking pug

That is one worried looking pug

Therefore, tomorrow we shall be using all classes to perform 18.2. Meaning that classes will be set up with a general warm up and teach, heats rolling throughout the classes. Some may overrun, but please arrive as per normal. We shall have a warm up area and get those who require judging judged. Happy snowy days! 

CrossFit Cardiff WoD

'18.2'
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

'18.2A'
1 Rep Max Clean

Time cap: 12 minutes to complete '18.2' and '18.2A'

Please write snow melting times to comments and remember to upload your scores by 10pm on Monday to ensure that they have time to be validated prior to the cut off....

Meanwhile, in India. 

Meanwhile, in India. 

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...

MJ.jpg

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...

bbc-weather-uk-snow-forecast-latest-news-met-office-892522.jpg

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...

LP.jpeg

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....

ab.jpg

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....

IMG_8082.PNG

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...

OpenWOD13.1-11.jpg

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...

Forrest-gump.jpg

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...

that-was-miserable-1m8lrd.jpg

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...

Dee.jpg

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...

IMG_B13D746A2F2A-1.jpeg

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....

diane-crossfit.jpg

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...

leg day.jpg

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... 

ash.jpg

...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....

Bear.jpg