WoD - Monday 31st January, 2022

Happy Monday all! I hope you had epic weekends, getting drunk and having a good time. Don’t forget, we are 11 years old on Saturday and have an awesome day planned for you all.

Do not miss it!

Tomorrow’s workout is apparently back by popular demand. WTF is wrong with you all?!

CrossFit Cardiff WoD
With a 32 minute running clock, every 8 minutes complete:
10 Calorie assault bike sprint
10m Sandbag lunge
6 Sandbag over shoulder
10m Sandbag lunge
10 Calories assault bike 

Times for each round up to the whiteboard please…

WoD - Friday 28th January, 2022

Happy Friday you lot! Now although I am NOT going to drink one single old fashioned tonight… I will be getting smashed.

And as a surprise announcement, the gym WILL be OPEN on Sunday morning only for open gym! Enjoy!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
12 Burpees
10 Pull ups
8 Ring dips

Rounds and reps to the whiteboard please leg ends!

WoD - Thursday 27th January, 2022

The last week of the first month, gone already… you’ll be smashed at the Xmas party again before you know it!

That is actually too true, as well as my next statement… today’s workout sucked arse! On to tomorrow…

CrossFit Cardiff WoD
Back squat

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1

*increase load when reps decrease

Specialty
Chest to bar
3 Sets
4 - 6 Chest to bar pull-ups with 3 second pause

3 Sets
3 Negative pull ups - from chest
10 Supine dumbbell lat pull overs
10 Dumbbell bent over rows

3 Sets
Max strict banded C2B pull-ups
20 Hollow rocks
20 Lat Pulldowns

WoD - Wednesday 26th January, 2022

You mean you don’t like it when we program 6 rounds of assault bike sprints… weird!

I bet you won’t like tomorrow’s workout either, there is just no pleasing some people! 😂😂😉 Just be thankful that you don’t have to carry the sandbag!

CrossFit Cardiff WoD
For time:
1 mile Run
20 Sandbag over shoulder
800m Run
16 Sandbag over shoulder
400m Run
12 Sandbag over shoulder
200m Run
8 Sandbag over shoulder

GOOD LUCK!! Times up before you leave please!

WoD - Tuesday 25th January, 2022

Donna kebabs are NOT good for you, ESPECIALLY when you are sober!

CrossFit Cardiff WoD
6 rounds of within 2 minutes complete:
18/15 Calorie assault bike
Max hang clean and jerks (60/40kg)

Rest 4 minutes between each round

Specialty
Strict handstand push ups
3 Sets

5 Strict handstand push ups
Rest 2 minutes between sets 

3 Sets
3 Negative deficit handstand ups
30s L-Sit overhead hold
2 Lengths overhead kettlebell carry - work up to the heaviest load possible

3 Sets
10 Handstand tuck ups
10 Dumbbell strict press
5 Wall walks

WoD - Monday 24th January, 2022

You’ve made it, well some of you have… the last week of dry January! Can you hold on until the end, or are you going to break? Not because you are weak, but because the beer, it just tastes so good… DO IT!

CrossFit Cardiff WoD
For time:
100 Double unders
Then, 3 rounds of:
30 Wall balls (20/14lbs)
20 GHD sit ups
Then, 100 Double unders

Times up please legends, good luck to your abs for the rest of the week!

WoD - Friday 21st January, 2022

My goal for the Christmas party this year is to be able to stand at the bar and have a beer with Mike. And… for every one of you to know how fucking cool he is!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
5 Pull ups
10 Dumbbell hang power snatch (50/35lbs - switch every 5)
15 Burpees over the dumbbell

Scores up to the board before you go about your drunken (hopefully) weekends…

WoD - Thursday 20th January, 2022

I would love to be sat here all smug telling you that my master plan has come together and that it has been a roaring success but… it’s still Monday and it hasn’t happened yet. 😓😓

I mean if it crumbles in the air, at least I can fix it when it’s in a better place! 💩

Okay so this is weird…I’ve just been on the phone to a man and the lift has changed to Wednesday, meaning that I will know by now if it was a success or not. F*****************CK!

CrossFit Cardiff WoD
3 Rounds for time of:
10 Push press (60/40kg)
20 Calorie row

SPRINT please!

Specialty
3 Sets
4 - 6 Chest to bar pull ups with 3 second pause
1 - 2 Minute rest

3 Sets
3 Negative pull ups - from chest
10 Supine dumbbell lat pull overs
10 Dumbbell bent over row

3 Sets
Max strict banded C2B pull-ups
20 Hollow rocks
20 Lat Pulldowns

WoD - Wednesday 19th January, 2022

Now I fully understand that this post has nothing to do with CrossFit, fitness, training, community (ish) or any of that but…

I am moving a large garden structure tomorrow morning (not personally), with a crane which will have to stretch across two gardens. It will have to be lifted high in the air, turned 90 degrees and set onto 20 plinths aaaaaaaaand… I am shitting myself that it will break.

Pray for me please…

CrossFit Cardiff WoD
Front squat
5 - 5 - 5 - 5 - 5

The goal is to lift HEAVY and straight sets please. No increases allowed across all 5.

WoD - Tuesday 18th January, 2022

So then, are we still friends? Wall balls and arse bike calories, I don’t blame you if not! However though, you firmly have Mikey B to thank for that so at least I am safe… until it’s my week again.

Not to worry, tomorrow will soon make you forget!

CrossFit Cardiff WoD
3 Rounds for time of:
400m Run
20 Box jumps (24/20”)
30 Kettlebell swings (24/20kg)

Specialty
3 Sets
5 Strict handstand push ups
Rest 2 minutes 

3 Sets
3 Negative deficit HSPU
30s L-Sit overhead hold
1 Length overhead kettlebell carry

3 Sets
5 - 5 - 5 Front, side, rear lateral dumbbell raise
10 Dumbbell strict press
5 Wall walk

WoD - Monday 17th January, 2022

Another weekend done and dusted, with a Sunday crew hell bent on taking the entire day to perform an 8 min AMRAP! 3 hours of warming up, top notch efficiency right there!

Tomorrow we start the week with a massive thrashing! The good news is though, if you make it through tomorrow the rest of the week will surely be EASY! We can only hope anyway hey…

CrossFit Cardiff WoD
5 Round for max calories of:
Within 2 mins:
30 Wall balls (20/14lbs)
Max calorie assault bike
Rest 6 mins between rounds…

NOPE, you can’t make me do it! Lets see some hellish drop off!

WoD - Friday 14th January, 2022

Now I know most of you haven’t met him, the reason being, he is a DICK and an entirely different dog to Oppo but…

Penblwydd Hapus Watson! One year old today! What a lad!

The year has flown by, mainly because the little shite is a billion miles per hour! Love him though, and wouldn’t have it any differently.
A massive happy birthday to The Fish’s brother too, Koa. Another pain in the arse!

CrossFit Cardiff WoD
Complete as many “you go, I go” rounds and reps as possible within 20 minutes of:
50 Double unders
25 GHD sit ups
10 Deadlift (100/70kg)

Rounds and reps up to the whiteboard before you leave for your weekends please legends…

WoD - Thursday 13th January, 2022

I wonder if it will be another 11 years before I completely forget to post the blog. Meaning that the gym will be 22 years old, fewer of you will be reading this and I will be F’ing old and far more likely to forget it!

I supposed I had no and therefore have no reason to think I wouldn’t be writing this same rubbish 11 years on, in 2033 (i’ll probably still be having to wear a mask to buy a pint of milk too), but that seems mental hey.
Just imagine the type of assault bike that will have been invented by then and think yourself lucky!

I have afforded you all no where to hide during tomorrow’s workout, well apart from deep inside the pain cave anyway!

CrossFit Cardiff WoD
For time:
20 Bar facing burpees
40 Power snatch (35/25kg)
20 Bar facing burpees

Specialty

Chest to bar pull-ups
Week 1
Kipping drills
EMOM3 : 2 Kip swings, 3 kips - focus is on height and pop
EMOM3: 2/3 Chest to bar pull-ups with pause 

3 Sets
3 Negative pull ups - from chest
10 Supine dumbbell lat pull overs
10 Dumbbell bent over rows

3 Sets
Max strict banded chest to bar pull-ups
20 Hollow rocks
20 Lat pulldowns

WoD - Wednesday 12th January, 2022

Yep, totally forgot to do this!

Sorry team, that’s what happens when you actually have a morning off work. Only took 11 years to forget!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 25 minutes of:
1000m Bike
500m Row

Please get rounds and reps up to the whiteboard…

WoD - Tuesday 11th January, 2022

With each Tuesday, the weekend comes around faster and with each weekend we will see the summer!!! Now you know what the summer brings now don’t you…

moaning about the heat and not the cold! 😉

Let’s get after a savage bit of heavy lifting alongside a cheeky sprint or two!!

CrossFit Cardiff WoD
Front rack walking lunge
10 - 10 - 10 - 10

Suicide sprints
15ft out and back
20ft out and back
25ft out and back

Once the walking lunges are complete, athletes should roll their bars back to the rack, and complete the entire suicide sprint, as written above, once before resting between sets.

Increase load throughout sets, no more than a 20kg increase across all 4.

Specialty
Strict Handstand Push Up
Week 1:
3 sets
5 Strict handstand push-ups
Rest 2 minutes

3 sets
3 Negative deficit handstand push ups
30s L-Sit overhead hold - work up to a heavy weight
1 Length overhead kettlebell carry

3 sets
5 - 5 - 5 Front, side, rear lateral dumbbell raise
10 Dumbbell strict press
3 Wall walks

WoD - Monday 10th January, 2022

Here’s to hoping that you all had an awesome weekend! Blink and it will be February!

We have some vile workouts this week, ready to put you deep into the pain cave… you are going to “love” them!

CrossFit Cardiff WoD
For time:
15 - 12 - 9
Clean and jerk (80/60kg)*
21 - 15 - 9
Pull ups

*push the loading here, go heavier than you are comfortable with, fast singles is the intention.

Times up to the whiteboard before you leave pretty please…

WoD - Friday 7th January, 2022

KEEP YOUR EYES PEELED FOR A FUN FILLED SUPER SATURDAY COMING SOON!

On February the 5th, CrossFit Cardiff will turn 11 years old. From the day that the doors first opened to the world, and we will celebrate with a kick arsed throwdown. A fun team comp with some stinking workout and some just “take the piss” events.
For those of you who are happy to do so, we will do our best to get the rugby projected on a big screen (if anyone has a projector then please make it known 😉) and accompany it with food and drink and whatever happens as a result!

GET IT BOOKED IN YOUR CALENDARS

CrossFit Cardiff WoD
5 rounds for time of:
100m Farmers carry (2x 32/24kg kettlebells)
20 GHD sit-ups
75 Double unders

Times up to the board please legends…

WoD - Thursday 6th January, 2022

Welcome to the first post hump day rundown of 2022. Enjoy the up and coming weekend where your new years eve resolutions will be tested for the first time!

GOOOOOOOOOOD luck!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
3 Bar muscle ups
3 Power cleans
6 Shoulder to overhead
9 Front squats
Barbell loaded to (70/50kg)

Specialty
Toe to bar
Tabata retest

3 sets
3 Strict toes to bar with negative
10 Push ups 2 - 2 - 1 tempo
10 Ring Rows 2 - 2 - 1 tempo

WoD - Wednesday 5th January, 2022

We’re well in now! Those port and mince pie, wine Xmas hang overs are slowly disbursing! You are getting back into to the swing of things having read through each and every of the 214,215 emails received over the 214,216 bank holidays!

But, don’t worry… I’ve booked the Xmas party for this year already!! Perfect for your 2022 pig out!!

CrossFit Cardiff WoD
5 - 5 - 5 - 5 - 5
Deadlift

20 - 20 - 20 - 20 - 20
Hip extension

These are supersets with the load of the deadlift increasing each round. No more than 15kg increase over all sets.

WoD - Tuesday 4th January, 2022

Don’t worry you lot, we are on the count down the the summer! January and February is all that you have to worry about. From March we are good! The sun comes out along with the motorbikes and the good times roll!!

Gardens can be a thing to enjoy and BBQs start! Basically… YES!

CrossFit Cardiff WoD
For time:
28 - 21 - 15 - 9
Calorie row
Ring dips
200m run
Pull-ups

You all understand that the run is the run, and not 28, 21, 15 and 9 times 200m. Thank F**K!!

Specialty
Handstand push ups

Tabata Retest

3sets
3 Handstand negatives
20 Hollow rocks
10 Deficit pike push ups

3 sets
20 Stadler leg lifts to plate
10 Bent over rows
10 Shoulder press