WoD - Monday 9th April, 2018

How is everyone team? Good weekend? Here's to long summer Sunday's, chilling out in the SUN, sipping perfectly chilled beer, reflecting with loved ones about the weeks' events and planning exotic holidays, exciting excursions and world domination...

...all whilst NOT being brutalised by Conroy!! 
Actually either sounds like a wonderful experience! 

Welcome to five new opportunities for the ginger ninja to sculpt you all into weightlifting gymnasts, with the lungs of runners. Last week he said to me, "Davs...in the words of Conor McGregor...I'm not here to take part, I'm here to take over!!!" "Just only when I get out of prison!"

Take is away Ash...

CrossFit Cardiff WoD

5 Rounds of:
Within 30 seconds Max cal assault bike
Rest 5 mins between efforts

Please ensure that you write the calories achieved per round, on the whiteboard, before you push Ash in the face! 

WoD - Friday 6th April, 2018

The end of the week is here, and the sun is (was) shining!! Keep yours fingers crossed that this long assed winter F's right off and stays wherever it goes! The Ginger one is NOT looking forward to the semi regular sunshine! 

Still no partner Friday, something I personally, am happy about! It means that we can surprise you at random occasions. Brilliant. 

Now then, before you head off to enjoy yourself this weekend you have a tasty little workout; a particularity spicy meatball! 

The first thing you should do as a part of your weekend, is to drink some amazing coffee prior to heading to CrossFit Cardiff in order to be further brutalised by Conroy and Notebooks of Fitness. The long awaited return following the CrossFit Games Open. What will it be???

CrossFit Cardiff WoD

Within a 13 minute window:
1 Bar Muscle Ups
10 squat clean (60/40kg)
2 Bar Muscle Ups
8 Squat Cleans (70/50kg)
3 Bar Muscle Ups
6 Squat Cleans (80/60kg)
4 Bar Muscle Ups
4 Squat Cleans (90/65kg)
5 Bar Muscle Ups
IN REMAINING TIME - AMRAP Squat Cleans (100/70kg)

Aaaaaaaaaaaaaaaaaaaaaaaand you're ready for the beach...if you do 100 GHD sit ups. But, before you do, please write your reps down on the whiteboard....

WoD - Thursday 5th April, 2018

Now you may have thought that we had the dates messed up and that thinking it was April Fools day had programmed an absolute quad melter on the bikes...nope, it was very real. As your quads will now confirm, should you attempt, from an absolute standstill, to sprint up a flight of stairs while carrying a "heavy shop!"

Al Conroy says that he is very sorry but has not learnt his lesson and is planning further torture while you all still keep coming back for it. Unlucky bozo's!

CrossFit Cardiff WoD

Six Rounds for time of:
12 burpee over the Dumbbell
10 Dumbbell Hang Clean and jerk (50/35lbs)
30 Double Unders

Please post your times alongside any abuse directed entirely towards Conner's, on the whiteboard...

WoD - Wednesday 4th April, 2018

Don't worry, you're not broken, it's just the Easter Eggs that are causing you to feel like this! That and the hot crossed buns, the beer (especially if you're Conroy), the pancakes...especially if you're Conroy or maybe even the copious amounts of meat that was consumed on Saturday. 

You'll be back to normal before you know it. But until then, get a load of this, I bet you go crossed eyed before you even hear the words...3...2...1...GO!

CrossFit Cardiff WoD

Within 2 minutes complete as many reps as possible of:
20 Cal Ass Bike
Max Reps Overhead Squat (50/35kg)
Rest 4 mins
Within 3 minutes complete as many reps as possible of:
30 Cal Ass Bike
Max Rep Overhead Squat (50/35kg)
Rest 6 mins
Within 4 minutes complete as many reps as possible of:
40 Cal Ass Bike
Max Rep Overhead Squat (50/35kg)

If you are still in the land of the living, and are actually capable of cognitive thought, please write your total reps, for each round, on the whiteboard...

Don't they look beautiful?!?!

WoD - Tuesday 3rd April, 2018

PUT THE EASTER EGGS DOWN AND GET BACK TO THE BOX!!!

At least for a day, a minute, or enough time to come on into the gym and kick ass in a workout. Shake off from a four day weekend, and relish in the fact that you have had as much time off work, as you have had in work, both last week and this week! Happy! 
The summer is coming, and even though the open is done and dusted for another year, there will still be plenty more to get excited about! What will be next? 

CrossFit Cardiff WoD

Within 18 minutes, complete:
40/30 cal row (Buy in)
and then as many rounds and reps as possible of:
5 Handstand Push Ups
5 Deadlifts (120/80kg)
5 Box Jumps (30”/24”)

Please write your easter egg, kick assed round scores to the whiteboard please...

WoD - Monday 2nd April, 2018

Welcome to a new week, we are back to our norm, programming by Conroy. Just remember that the gym still has limited hours, taking full advantage of the bank holiday:

Open gym: 10:00 - 11:00
WoD: 11:00 - 12:00
Open gym: 12:00 - 13:00

Thanks to all that came down on Saturday for the end of the open, inter mural throw down. Loads of fun was had and Team Green, as usual, won convincingly. Fricking great day! 

"Fun" times tomorrow. Chance to work off all those easter eggs...

CrossFit Cardiff Partner WoD

Run 1 mile together
100 KB swings (24/16kg)
80 Pull ups
60 KB goblet squats (24/16kg)
40 T2B
20m KB OH lunge (each - can be split into 2 x 10m YGIG) (24/16kg)

Please write team times to the whiteboard...

The Interbox Team Showdown

It's here! The day of the final team show down. 

Get down the gym and have a blast on your Saturday. Stay later and watch the feature film, hang with your buddies and have a laugh. Following the event, I am fairly sure that at least some will be heading out on the lash, especially if your names are Woody and Jimi and you have a long weekend to get over the fear!! 

The last two pieces of the puzzle are below...

"18.6"

Part G
From minute 77 to minute 87
3 Team members will Perform an AMRAP of:
5 Shoulder to Overhead (60/40kg)
25 Air Squats
Reps can be split in any fashion, with 1 athlete working at any one time.

Part H 
From minute 87 to minute 90
3 Team members will Perform an AMRAP of:
Burpees
1 athlete to be working at any one time.

Trust rather than judges will be used to determine the loads, rounds and reps of all sections. Fun is the intention rather than being crowned the official winning team. 

Hours are: 
Briefing at 10:00
Workout Starts at 10:30
Workout Ends at 12:00
Drunken fun begins!!  

WoD - Friday 30th March, 2018

The penultimate instalment of pain, ready for the weekend festivities. Fun will be had and meat will be ate, but only if you get to it before Ash does. 

Have a gander at the trailer below to get yourself all hyped up and excited for the post throwdown entertainment. No popcorn game allowed please. Rule of the popcorn game are listed here just not the same one as I used to play! 

"18.6"

Part E
From minute 52 to minute
3 Team members will row 3km before completing an AMRAP of:
Wall Balls (20/14lbs)

Part F
From minute 67 to minute 77
2 Team members will complete an AMRAP of:
15/12 Calorie Assault Bike
10 Toes To Bar

The final two sections will be realised at this time tomorrow night. Nice and early so that you can all "carb load" and get to bed like real athletes!! 

Back to normal, tomorrows workout. Remember, the class will be at 11am. This will be the last workout set by Oakley, a cracking week I might say. Today's workout definitely had the intended stimulus...

CrossFit Cardiff WoD

Front squat
3 - 3 - 3 - 3 - 3

Your goal is to set a new 3RM on the third or fourth set. Please write your loads on the whiteboard, writing in red should you PB!! 

WoD - Thursday 29th March, 2018

"Coach, how can 90 seconds get me fit??" Well, if it doesn't then it hurts a ridiculous amount for schweeeet FA. "Coach....it hurts!!!"  

Anyway...two important things today. Easter Weekend opening and hours and 18.6 parts C and D.

Easter Openning Hours

Good Friday - 10:00 - 13:00 (WoD Class at 11am)
Saturday - 09:30 - WHENEVER (Funky throw down)
Easter Sunday - CLOSED (Sorry - Find some space and do...*)
Bank Holiday Monday - 10:00 - 13:00 (WoD Class at 11am)

*5 Rounds for time:
15 Burpees
30 Air Squats

The most important part of this post...

"18.6"

Part C
From minute 25 to minute 40
3 Team members will establish a 1 Rep-max Snatch
Any style snatch is allowed. 

Part D
From minute 40 to minute 52
3 Team members will Perform an AMRAP of:
400m Run
1 athlete to be running at any one time. 

Until tomorrow...

CrossFit Cardiff WoD

Each round for time, of:
Row 500
Row 400
Row 300
Row 200
Row 100
1:1 rest, where possible.

Write each individual distance time to the whiteboard...

WoD - Wednesday 28th March, 2018

Right then, see below for the first instalment of Saturday's bad ass throw down (shit fest). 

All team, once established (depending on total numbers present), captain's are able to decide who will participating in which portion of the event. Only two rules apply:

1. Each team member must participate in at least one section, but any can do multiple.
2. Teams must rotate fully after each section, no member can perform back to back sections.

The first two parts, along with their timings are below:

'18.6'

Part A
From minute 0 to minute 15
3 Team members will establish a 1 Rep-max Clean
Any style clean is allowed. 

Part B
From minute 15 to minute 25
2 Team members will perform an ascending 'DT'
3, 3, 3, 6, 6, 6, 9, 9, 9...continuing in this format of:
Deadlift (50/35kg)
Hang Power Clean (50/35kg)
Shoulder To Overhead (50/35kg)

Parts C and D will be released tomorrow night. E and F on Thursday, and G and H on Friday. 

Back to Oakley's death week...

CrossFit Cardiff Partner WoD

For 12 Rounds, in a YGIG style:
15/12 Cal AB
10 Handstand Push-ups

Please write total time, in pairs, on the whiteboard....

WoD - Tuesday 27th March, 2018

With the open officially please comment, like and share in order to say thank you to Al Conroy for his huge amounts of hard work and ninja organisational skills. Put to the test over the past 5 weeks with horizontal pull up bar exits and massive hang overs as result of huge snow fall. What a hero. 

Easily, the best open season we've had so far, without a shadow of a doubt and it's all because of your involvement. The environment you have all created via the camaraderie developed in response to the suffering induced by shared pain is unreal, but not surprising. 
It makes CrossFit Cardiff the very best place to be. Despite the reason for being there, is yet another horrendous workout! 

Love you all!

CrossFit Cardiff WoD

Within 8min, climb the ladder of:
1, 1, 2, 2, 3, 3 etc
Deadlift (120/85kg)
Burpee over the bar

If you still work after this, send Oakley more abuse prior to writing your back breaking scores on the whiteboard....

WoD - Monday 26th March, 2018

Welcome to a new week you fitness fanatics. I can already sense that you are busting to get going. The exciting things about this week is that your fate is being left up to a guest programmer. Oakley, luckily for her, lives MILES away, but...I know exactly where. So, if you want revenge, just let me know. 

Next on the list, is the end of week and end of Open throw down. Now, this is a coloured team specific event, however, anyone is welcome. Should we have additional folk, not currently allocated to a team, you will be split evenly amongst each. You will just have to wear a green t-shirt, blue shorts and red socks...and look f**king cool doing it! 

The day
10:00 - 10:30: arrive, brief and warm up (this may take a minute)
10:30 - 12:00: WOD
12:00 - 12:30: Hang out, recover, get food
12:30 - 14:30: Screening of the new CrossFit feature film: "The Redeemed and the Dominant"
15:00 - 03:00: GET SMASHED!!!*
*Timing is subject to change! 

WoD

This 90mins window is one continuous workout, divided into sections where teams will sub athletes in and out, in twos and three male or female teams, decided in American style team huddles*, but finalised by the captain. 

For example: (this example may be correct, or maybe a red herring)
Min 0 - 15: 3 female team members will complete a 1RM Clean and Jerk
Min 15 - 25: 3 mixed gender team members will complete an AMRAP of: 400m Run
Min 25 - 40:*************

And so on. 

The full details of this 90mins will be released in sections throughout the week. But importantly, they will all be channeled towards fore-filling the traits of the massively successful Open season that we have had so far: masses of fun, hugely supportive and community developing. All inclusive. 

Anyway. Please keep your eyes peeled on the website, facebook and Instagram for further details. Could someone who is reading this, please tell Hugh, as he has none of the above. ;-) 

*American style team huddles not compulsory and are in fact, not advised. 

What you have all been waiting for. Oakley's thrashing number 1. Can anyone go unbroken?

CrossFit Cardiff WoD

For time:
1 Mile Run
100 Medicine Ball Cleans (20/14lbs)
50 Pull ups

Please, go hard on that run, grit your teeth on the MBCs, and do NOT exit horizontally from the bar in an effort to get your times on the whiteboard first! 

Can you tell which one she is? 

WoD - Friday 23rd March, 2018

None of you are going to bed before seeing what 18.5 is are you, aside from maybe you Melski, I mean you don't want to be all tired out for a weekend on the razz now do you?! 

The rest of us are more than likely excitedly sat on the edge of our sofa's, eagerly awaiting Dave Castro's release of 18.5, the final (or is it?)* piece of the puzzle! 

*It's not the final piece of our puzzle...this bank holiday we will be having one more final Team Showdown. A fulfilled and meat fuelled event to cap off the 2018 CrossFit Games Open season.

Teams will be able to choose who performs each section of a continuous workout. Gaining "points" for rather than bragging rights on the whiteboard...just a bit of a laugh. An old fashion face off with buddies, followed by a frolic or two out on the tiles.  

Further details will be released throughout the week leading up to the event in a nail biting and exciting build up. Watch this space and have an awesome weekend please! 

CrossFit Cardiff WoD

Every minute, for 15 long and grippy minutes, perform:
5 Pull Ups
4 Chest to Bar
3 Bar Muscle Ups

All without falling off please! If you are still able to grip a whiteboard marker, could you write whether you were successful or not please...

NOW, rumour has it that 18.5 will be hell on pull up earth, but who actually knows. Should that be the case, and only if it is the case, the training team will reserve the right to change the workout, lastminute.com style. They know what the workout is, you don't, preventing you from bullying the poor ginger one into doing something that he doesn't want to do! ;-) 

Good luck with whatever shows up. 

Can't wait for my weekend! 

WoD - Thursday 22nd March, 2018

For those of you reading this from your beds, because you physically cannot get out of bed, you simply have to do one thing...scream out loud...F**K YOU HANNAH!! 

Go on, it will make you feel much better! 

Now for those of you who are still going, it's simple...show no mercy! She is trying to take every piece of you, don't let her! You can beat this, I believe in you! 

Onwards...

CrossFit Cardiff WoD

For time:
400m Run
21 Box Jumps (24/20")
15 Hang Squat Cleans (70/50kg)*
9 Deadlift (100/70kg)*
15 Hang Squat Cleans (70/50kg)*
21 Box Jumps (24/20")
400m Run

*one bar each will be used for this workout. Place additional plates, intelligently, close to your bar so that you are able to add them for the deadlifts.

Please scribe a massive middle finger to Hannah with lighteningly fast times on the whiteboard...

WoD - Wednesday 21st March, 2018

I have some "good"news for you legends! Good because due to the simple fact of being a wonderful member of CrossFit Cardiff, you get some cool additional benefits, one of which will be coming your way in the very near future. 

A very good friend of mine, and good friend to some of you too, has agreed to program for you all next week as a guest appearance. Now not only is this very cool alone, but what's even cooler is who the mystery sadist is...Oakley Woodhouse. 

Now, not only is Oaks a member of the CrossFit L1 Seminar Staff, she is also a head trainer on the CrossFit Kids Seminar staff AND competed as a member of Team JST at the 2017 Reebok CrossFit Games!! Team JST placed 15th overall and won two events.

Which all means...that you lot are in trouble! ;-) And you thought Hannah's week was bad!! Unlucky my lovelies! 

Anyway, back to tomorrow's fun...and we seem to be setting a trend. Anything goes in the open... 

CrossFit Cardiff Partner WoD

10 Rounds for time, in a "you go, I go" style:
300m Row
20 GHD Sit Ups
10 Burpees over rower*

*please do not smash your faces, or, and more importantly...my rowers! ;-) Xx

Please write total and utterly bad assed ninja times, to comments...

Doesn't she look so sweet, innocent, yet extremely evil!

WoD - Monday 19th March, 2018

Who wanted the season of spring anyway?! I'd much prefer to freeze my ass off the entire time! Another massive middle finger to the British weather system. 
Anyway, we shall not let it break us, we shall carry on regardless. Forget about the ice, and get excited about a little event that we have coming up. 

On the bank holiday weekend, on Saturday the 31st of March, we will be having an end of open throw down; with a slightly differing format. 
Each team, Green (clearly the best), red and blue will have to complete a number of workouts and tasks within a continuously running timeframe. For example, and the real workouts will be released ahead of time for team captains to plan:

1 hour running clock:
Min 0 - 15: 3 Team members will establish a 3RM Clean
Min 15 - 25: 3 Team members will run as many 400m repeats as possible
Min 25 - 40:****

The above is merely an example, but written to give an idea of what is to come. Team Captains can decide on which of their teammates should take part in each section, the only rule is that everyone should do something.
3...2...1...go will be at 11am, as per the normal class time, and so you should plan to arrive a little earlier for a warm up. I will look to be finished at 1pm. 
Following the event, we shall screen the brand new CrossFit Feature film, "The Redeemed and the Dominant" eat food, drink beer and frolic; almost certainly resulting in a few folk (especially Melski) going out out. GET EXCITED and look out for a facebook event. 

CrossFit Cardiff WoD

3 Rounds each for time:
15/12 Cal Bike
10m DB Lunges (front rack) 
30 Wall Balls (20/14)
10m DB Lunges (front rack - 50/35lbs)
Rest 5mins between rounds

Please write you individual round times to the whiteboard once you are able to function yet again.

It might be snowy and cold, but it looking f**king fantastic! 

WoD - Friday 16th March, 2018

So I am not intentionally being a douchebag, I genuinely don't know the workout. It will be explained to the masses by the Director of the Games, Mr Dave Castro. And not a minute earlier than dick o'clock! 

As the gym is closed this weekend due to the CrossFit Training, Level 1 seminar, we shall be doing 18.4 tomorrow night. But you all already know that and have prepared your team colours ready to rock! 
Now, not to worry. I am not going to make you survive all weekend without throwing some tin around. I shall be offering a wonderful hang over curing workout, at 6pm on Sunday. Come down in your masses to take part, it was a blast last time! 

CrossFit Cardiff WoD

Do whatever the F**K 18.4 is as hard as you can and please record your times/scores/loads (??) to the whiteboard! 

WoD - Thursday 15th March, 2018

Well that workout got hard, really fast! I did know that would happen, but it still warmed my soul. Watching the faces, all surprised, thinking..."what the hell is this, that first rounds was EASY!! Dav's has gone soft..." NOPE!

Anyway, lets back off the mindless beasting and think about developing some massive boulders ready in time for the summer (actually days) months. 

CrossFit Cardiff WoD

Build throughout each set, whilst technique will allow.
Shoulder press
7 - 7 - 7
Push press
5 - 5 - 5

Please post kick ass loads to the whiteboard and let's never talk about tonight again...

WoD - Wednesday 14th March, 2018

No long now...the summer months are coming! No more use of hats and gloves, multiple hoodies and longs, they are soon to be packed right away! As is the winter duvet! Get that sucker gone until next January! 

In another little twist of routine, we are hosting a Friday night lights event this coming Friday, especially for 18.4. Heats will be running throughout the evening, but please arrive for the usually scheduled class times. Athletes will farm through the workout which, is perfectly obviously going to contain wall balls...made obvious from the latest "clue" put forward by the man himself...

In yet another twist, we see a "partner" workout programmed tomorrow! Great times hey?! 

CrossFit Cardiff Partner WoD

Within 2mins, complete as many rounds and reps as possible of: 
20 TTB
15/12 Cal Assault bike
Max reps Kettlebell Farmers carry 10m shuttles (2 x 32/24kg) (1 x 10m length equals 1 rep.) 
Repeat in a you go, I go fashion for 10 total rounds. 

Please post total reps to comments... 

Ash is going to get a visit from the big boss

WoD - 13th March, 2018

Due to the timing of this, i don't think that this was any of you lot, but please can you all make sure that if you use the water fountain you turn the tap off afterwards. The morning class found that their boxes were floating around the gym when attempting to jump on top. And we had to row to get to the assault bikes! 
Big shout out to the support staff that dropped everything to help out. #legends

CrossFit Cardiff WoD

On the minute, every minute, follow the below rep scheme
Min 1 to 5 - 5 Squat Cleans (70/50kg)
Min 6 to 10 - 4 Squat Cleans (80/60kg)
Min 11 to 15 - 3 Squat Cleans (90/70kg)
Min 16 to 20 - 2 Squat Cleans (100/80kg)

Please write the loads used and reps achieved next to your names...

Scrub the deck