WoD - Monday 12th September, 2022

A MASSIVE congrats to all of you legends who travelled and competed at the National Fitness Games over the weekend. Nicole and Hannah are not dead from some sort of horrific worm accident, they are simply away on a very relaxing holiday… recovering from a horrific worm accident!

Into the week, starting with the coolest lift on the planet…

CrossFit Cardiff WoD
A: Every 30s for 5 minutes:
2 Squat snatch

B: 1 RM Squat snatch

The goal with part A is to drill technique, so that you are set up for success for part B. DO NOT smoke yourself prior to B by biting off more load than you can chew.

WoD - Friday 9th September, 2022

PLEASE REMEMBER THAT THE BOX IS CLOSED THIS WEEKEND FOR A CROSSFIT L1 SEMINAR.
THANK YOU PLEASE!!!

The last chance this week to kick your own arses, literally! Those butt cheeks will be singing after this. Get those barbells loaded up HIGH and HEAVY and lunge the crap out of them!

Ps. If you guys don’t all descend on Ground Bakery in Penarth and eat the Croque Madame you are absolutely mental!

CrossFit Cardiff WoD
Back rack walking lunges
6 - 6 - 6 - 6

Increase weight as quality reps allow

WoD - Thursday 8th September, 2022

There was a workout released last week, by that prick Castro, involving weighted vest wall walks!!! NOPE. However, be very careful with your breathing tomorrow, this is a tension headache central WoD. Keep those lunges moving throughout please…

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
400m Run
4 Deadlifts (130/110kg)
2 Wall walks

Specialty
Jerks
5 Sets of:
Behind the neck split jerk + split jerk

3 Sets of:
3 Strict press

WoD - Wednesday 7th September, 2022

Mid-week hump workout for you legends! An ever so slightly adjusted CrossFit.com blasting that will test both speed and strength, two of the very best things…

CrossFit Cardiff WoD
7 Rounds for time and load:
30 Double unders
3 Hang squat snatch
Rest 1 minute between rounds

WoD - Tuesday 6th September, 2022

Maybe it’s because I have taken to writing the blog posts all on a Sunday, when I can, but this year man… WTF?! It is mental that by the next time I write about a Tuesday it will be midway through September and the supermarket aisles will have transformed. BONKERS!

Ah well, at least it will be the summer again soon.

CrossFit Cardiff WoD
18 - 15 - 12 - 9
Calorie row
Pull ups

Specialty
Kipping handstand press ups
10 min EMOM
3 - 5 reps

5 rounds of:
5 bench press
15s L - sit

WoD - Monday 5th September, 2022

Luckily for me, I worked on Saturday and Sunday, meaning that I am already over my post time off break “blues!” Other’s in my circle aren’t as lucky! HAHA!

Welcome to a new week, get ready for a decent level thrashing from the ledge herself…Hannah L!

GOOD LUCK!

CrossFit Cardiff WoD
4 Rounds, each for time:
15/12 Calorie assault bike
10 Burpees over bar
5 Thrusters (60/40kg)

When it starts like that, you know it’s going to be “fun!”

WoD - Friday 2nd September, 2022

That Friday feeling, hopefully on an Indian summers day, ready for a corker of a weekend!

The only thing left in your way is an absolute stinker of a workout, you are going to love it!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
15/12 calorie row
30 Wall balls (20/14lbs)
60 Double unders

Told ya!

WoD - Thursday 1st of September, 2022

F**K me, the 1st of September (pinch, punch and all that lot), mental how fast this year is year is going! Thats it now, there is literally no way that when I go to a supermarket today that I won’t see a Christmas shelf! Just don’t do it, don’t get involved, we still have time to be normal! I have faith in you!

CrossFit Cardiff WoD
5 Rounds for time:
15 Pull ups
10 GHD sit ups
5 Deadlift (120/90kg)

Punish those abs, show them who’s boss!

Specialty

WoD - Wednesday 31st August, 2022

A cheeky mid-week blast for you lot. In the words of Mikey B… “the quicker you go the more rest you’ll get!” Kind of a given that though buddy!

It’s short and sharp and you are going to LOVE it! Possibly not!

CrossFit Cardiff WoD
For 5 rounds, every 6 minutes:
15/12 Calorie assault bike
200m Run

GOOD LUCK… you are going to need it!

WoD - Tuesday 30th August, 2022

PENBLWYDD HAPUS to your one and only, Irish assassin Nicole “See you laaaater” Hagan!!

She is an absolute legend and 100% needs to complete assault bike calories for every single class. UNLUCKY… it’s your fault for being so loved!

Have an amazing day buddy, love you even if you will never train with me!

CrossFit Cardiff WoD
‘Gretel’
10 Rounds for time of:
3 Clean & Jerk (60/40kg)
3 Bar over burpees

Specialty

WoD - Monday 29th August, 2022

The last (I think) bank holiday of the year! Talk to me, is that true? The Scottish ones don’t count!

The timings are different for tomorrow’s classes, as per using for a bank holiday. CHECK TEAM UP AND BOOK INTO CLASS!

Happy camping legends!

CrossFit Cardiff WoD
For Load:
Front Rack Walking Lunge
14 - 12 - 10 - 8

Get those glutes stacked and enjoy your day!

WoD - Friday 26th August, 2022

Here’s me hoping that you all have that Friday feeling! What you are more likely to be feeling is the need to hold your hand up and wave a white flag, that is also ok!

Remember please, Monday is a bank holiday with the hours are below:
WoD: 09:00 - 10:00
WoD: 10:00 - 11:00
Open gym: 11:00 - 12:00

Enjoy your weekend lovelies!!!

Programmed by the sadistic prick who is Dave Castro, you know this workout is going to be good.

CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps of:
50ft walking lunge
15 Press ups
Wear a weighted vest throughout or carry a dumbbell anyhow for the lunges only.

WoD - Thursday 25th August, 2022

I hope you have all enjoyed the savagery that has been coming your way over the past few days! You can stand by for a lot more! 😁
Especially the one impending workout that made my wife vomit! It is coming, not this week but it IS coming!

It wasn’t even this workout below that caused the issue, it was even worse than this!

Now this may appear confusing, but trust me, it’s only painful!

CrossFit Cardiff WoD
A: For max calories on the Echo bike:
Work                    Rest
0 - 10s                10 - 1:00
1:00 - 1:20          1:20 - 3:00
3:00 - 3:30        3:30 - 6:00
6:00 - 6:40        6:40 - 10:00
10:00 - 10:50    10:50 - 15:00
15:00 - 16:00

B: Deadlift
15 - 12 - 9
Max weight for each set. 1 attempt

JUST BECAUSE THERE IS A PART B, DOESN’E MEAN YOU CAN SLACK ON PART A!! WE RARELY DO IT

WoD - Wednesday 24th August, 2022

Nothing but love… workout love!

ENJOY!!

CrossFit Cardiff WoD
30 - 20 - 10
120 - 80 - 40
30 - 20 - 10
Front squat (60/40kg)
Double under
Toes to bar

WoD - Tuesday 23rd August, 2022

I told you that was an absolute stinker, sorry!

I programmed that workout 10 years ago for Danny’s 30th, and apparently did it with him in Paris. I must have removed all memory of it from my mine. My hands have only just healed from almost two weeks ago… that’s how you know it really sucks!

CrossFit Cardiff WoD
3 - 3 - 2 - 2 - 1 - 1
Push jerk

Specialty
It’s a surprise, but it’s going to be something gymnasticsy and delivered by Nicole!!

WoD - Monday 22nd August, 2022

I am mega busy for the next week, pretty much straight and so I am writing this blog post on the 16th. Man, literally anything could happen between now and then.
I could’ve won a shed ton of money on the lottery and still be posting this vile workout, maybe doing it again from some deserted island!

I promised (with my fingers crossed behind my back) that I wouldn’t program this. But… I had my fingers crossed and did NOT put my eyebrows on it so…

Watson is a fucking legend, END OF. He used to coach for us many moons ago. Marvel in this, says it all really…

https://www.youtube.com/watch?v=sGHdEGIMIqs

Click on the above!! If you can’t because my system is having a hissy fit, search for Danny Watson Legend!

CrossFit Cardiff WoD
”Watson”
For time:
30 - 27 - 24 - 21 - 18 - 15 - 12 - 9 - 6 - 3
3 - 6 - 9 - 12 - 15 - 18 - 21 - 24 - 27 - 30
Kettlebell swings (32/24kg)
Burpees

WoD - Friday 19th August, 2022

You’ve made it yet again, to the end of a decent week of thrashings! Get a good weekend of rest in you please, you are going to need it, trust me.

A week of savagery awaits following a hopeful weekend of chilled days and dying summer days!

See you on the flip side. Beforehand, another Friday another burpee box jump.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 18 minutes of:
3 Power cleans (70/90kg)
6 Burpee box jump overs (30/24”)
300m Run

WoD - Thursday 18th August, 2022

Mid-way through fracking August already…mental! I even had a request as to what date the Xmas party is… wishing your lives away that’s what that is! 😉

Don’t worry, there will be a plenty more thrashings on that assault bike before you wake up with that hang over!

CrossFit Cardiff WoD
4 rounds of:
In 2 minutes:
Max set shoulder to overhead (45/65kg)
Max calorie row in remaining time
Rest 5 minutes between sets

Specialty
Weightlifting
1 - 1 - 1 - 1 - 1
Squat snatch
Build in weight throughout sets

WoD - Wednesday 17th August, 2022

Although he has not been with us for that long, in the grand scheme of things, I think everyone would agree that Al Jefferies has fit in just like a round peg! Diving straight into the community with a beaming smile on his face, single handedly drinking more beer from the fridge than anyone else in history! What a man!

Now don’t get too sad, this is not a goodbye but a ciao for now as he takes off on a world-wide adventure. We all wish you well brother, be sure to find McCoy Turner and punch him straight in the balls (no introduction) and come back to show of your tan!

Love you dude, stay safe!

CrossFit Cardiff WoD
3 Rounds for time of:
15 Back squats (50/35kg)
Run 400m
5 Bar muscle ups

WoD - Tuesday 16th August, 2022

I hope you all enjoyed having your arses handed to you by wall balls to a higher target (someone has been watching the games 👀), GHD sit ups and double unders (i’m surprised it wasn’t with a cross over). Because, you are not going to enjoy what is about to happen to you tomorrow…

CrossFit Cardiff WoD
Every 8 minutes for 5 rounds:
25/20 Calorie assault bike

VOMIT!!!

Specialty
Strict handstand press ups
A: 3 Sets of 2 pause negatives

EMOM 10
1 - 2 Strict handstand press up

B: 5 Deficit box pike press ups
5 Straddle dumbbell presses