WoD - Monday 7th November, 2022

Evening you legends, here’s to hoping that you all had epic weekends, following a decent thrashing from Mikey B.

Speaking of thrashings from Mikey B, next Saturday we are going to be tackling Chad 1000X. A workout dedicated to an absolute legend of a man. His widow, Sara, a good friend of mine will explain best…

"My husband, Navy SEAL Chad Wilkinson, served honorably for 21 years. When Chad took his life he had everything to live for: myself and our children, extended family, his fellow brothers and our community.

This is a silent disease where symptoms, triggers and warnings are often recognized too late. Chad is not alone, this is a silent epidemic with the enemy sneaking quietly into our homes and it has to stop. We want to use Chad’s life and legacy to raise awareness for suicide prevention. Our hope is to remove mental health stigmas, and encourage people to reach out, one step at a time, no matter who you are.

Our goal is to honor Chad and all Veterans currently struggling this and every Veterans Day moving forward. I hope you’ll join me and our community in doing the Hero WOD named after my husband Chad, supporting Veteran Mental Health Initiatives."
Sara Wilkinson.

Click on this link below to find out how you can donate to the cause. Also if you have the time, listen to this amazing podcast to hear the full story…

CHAD 1000X

Podcast

Saturday’s classes will be combined and will be an organised WoD for Chad. Should you want to perform the workout with weight, bring a sturdy rucksack. The workout can be scaled in multiple ways, so do not stress, just rock up and join such a positive movement.

CrossFit Cardiff WoD
3 Rounds, each for time:
3 Power cleans
3 Front squats
3 Shoulder to overhead
20 Pull ups
Rest 5 minutes
(100/70kg)

WoD - Friday 4th November, 2022

Happy Friday you legends! Here’s to hoping that your weekend is full of fun, beer, good rugby and no burnt out clutches!

Enjoy and get ready for Monday! One week closer to a very messy Xmas party!

CrossFit Cardiff WoD
For time:
25 - 20 - 15 - 10
30 - 25 - 20 - 15
60 - 50 - 40 - 30
Toes to bar
Calorie Row
Double unders

WoD - Thursday 3rd November, 2022

Keep your eyes peeled on social media as well as the what’s app group for the CrossFit Cardiff Xmas piss up info. The details have come out so that we can plan on numbers, get your names in the hat ASAP!

CrossFit Cardiff WoD
Back Squats
2 - 2 - 2 - 2 - 2
Straight heavy sets

Specialty
Push Jerk
3 - 3 - 3 - 3
Straight heavy sets

Snatch
1 - 1 - 1 - 1

WoD - Wednesday 2nd November, 2022

Now then, a huge example of how folk have gotten a hell of a lot fitter over the years. Amanda was first performed at the games in 2010, with most athletes looking like they were going to die trying. Nowadays the workout can be done unbroken and sub 3 minutes if they don’t scale the thing up to be even harder; maybe with more reps or more load. Totally bonkers!

Watch the crazy difference...

Amanda 2010

Amanda 2014

The second video is Noah Olsen and is still very messy for what his current day example would look like.

Enjoy!

CrossFit Cardiff WoD
“Amanda”
9 - 7 - 5
Ring muscle ups
Squat Snatch (60/40kg)

WoD - Tuesday 1st November, 2022

Okay okay, I am wishing my own life away by ridding us of the last day of October. NOW it’s November… means I have to wear shorts for one more day!

The wedding was a roaring success, no need to worry, I was right! The only issue we had was Cath Knapton’s very heavy left foot. The picture is simply entitled… NUMPTIES!

CrossFit Cardiff WoD
5 rounds each for time of
Within 3 minutes:
400m run

Specialty
Every minute  for 10 minutes:
2 Bar muscle ups

4 Rounds
5 Tuck to L-sit
5 Strict chest to bar
5 Strict toes to bar
20s Chin over bar hold

WoD - Monday 31st October, 2022

Massive congratulations to Mikey B for such an amazing wedding! He looked smart as a guard and twice as hard, but was had a huge punch in the face when Sam came walking down the aisle, he is seriously punching of course!

Obviously this is being written pre-wedding so I am tempting fate! But, as the best man I will be tying his shoelaces firmly together to make sure he doesn’t FUCK right off on the day of the race.
This also means that I don’t have a picture of the lovely couple! Just wait a day or two!

CrossFit Cardiff Partner WoD
For time:
100 Thrusters (42.5/30kg)
Every minute on the minute:
5 Burpees over bar

Partners work every other minute

WoD - Friday 28th October, 2022

The Corps of Royal Marines (RM), also known as the Royal Marines Commandos, are the UK's special operations capable commando force, amphibious light infantry and also one of the five fighting arms of the Royal Navy. The Corps of Royal Marines can trace their origins back to the formation of the "Duke of York and Albany's maritime regiment of Foot" on 28 October 1664, and can trace their commando origins to the formation of the 3rd Special Service Brigade, now known as 3 Commando Brigade on 14 February 1942, during the Second World War.

As a specialised and adaptable light infantry and commando force, Royal Marine Commandos are trained for rapid deployment worldwide and capable of dealing with a wide range of threats. The Corps of Royal Marines is organised into 3 Commando Brigade and a number of separate units, including 47 Commando (Raiding Group) Royal Marines, and a company-strength commitment to the Special Forces Support Group. The Corps operates in all environments and climates, though particular expertise and training is spent on raiding, amphibious warfare, arctic warfare, mountain warfare, expeditionary warfare, and its commitment to the UK's rapid reaction forces.

Happy birthday lads! To all those who are currently serving or those that have… take a bow, it is thoroughly deserved.

Raise a beer to those we have lost!

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minutes of:
20 - 15 - 10
Calorie row
Front squat (60/40kg)
Burpee over the rower
These are you go, I go rounds

WoD - Thursday 27th October, 2022

We are nearly there, I think the goal of this week from Mikey has been to make Sam look like a complete muppet while attempting to walk down the aisle on Saturday morning! 😳😂

It’s ok, it’s totally acceptable to have to stop halfway, lean on a pew for a second and then continue. Really though, those knees are only weak having spotted the best man in his get up! 😉

CrossFit Cardiff WoD
3 Rounds for time of:
12/10 Calorie assault bike
10 Squat snatch (60/40kg)

Specialty
Push Jerk
2 - 2 - 1 - 1 - 1 - 1
Increasing load

Snatch balance
2 - 2 - 2 - 2 - 2

WoD - Wednesday 26th October, 2022

A mid-week blast for your butt cheeks coming your way! Even though it is till waaaaay too early to put your tree up, there is nothing stopping you getting those butt cheeks ready to crack chestnuts in front of the fire on Xmas morning! These things take time!

CrossFit Cardiff WoD
Overhead walking lunge
10 - 10 - 10 - 10

These sets are to be heavy AF and straight, one number load on the board for each set.

WoD - Tuesday 25th October, 2022

You survived the weather, with that natural waterproof coat you all have named skin! Awesome! Clearly this is being written pre-Monday amongst a downpour so loud I can’t hear a thing. All while my wife is walking the dogs. Hopefully the weather isn’t the same in Cardiff as it is in Leeds!

All out sprint please!

CrossFit Cardiff WoD
For Time:
21 - 15 - 9
Kettlebell swing (32/24kg)
Box jump overs (24/20”)
Pull ups

Specialty
Every minute  for 10 minutes:
2 Bar muscle ups

4 Rounds
15s Pike up hold/L-Sit
10 Strict chest to bar
15s Straddle hold
20s Chin over bar hold

WoD - Monday 24th October, 2022

Happy Monday morning you lovely lot! I hope the weekend was kind to you and you enjoyed the last Saturday class that Mikey B will deliver to you as a free man.

This time next week, he and the very lucky Sam K will be married!

For this extremely joyous occasion, the staff will be in attendance, on mass. As a result CrossFit Cardiff will be CLOSED ON SUNDAY OCTOBER THE 30th. Meaning that you actually get to enjoy the extra hour in bed!

Now, Mikey is programming this week, but don’t worry he is definitely not stressed about losing his freedom, and certainly has NOT taken it all out on you with his workouts! 😉

CrossFit Cardiff WoD
Each for time:
Run 1600m
Rest 8 mins
Run 800m
Rest 4mins
Run 600m
Rest 2mins
Run 400m

WoD - Friday 21st October, 2022

The end of a thrashing is in sight, you are very nearly there but, we couldn’t go a whole week without your new favourite movement now could we…

CrossFit Cardiff WoD
A: Perform each round for time:
3 minutes of:
Max rep squat snatch (60/40kg)
Run 800m
Rest 4 minutes

2 minutes of:
Max rep squat snatch (70/50kg)
Run 400m
Rest 4 minutes

1 minute of:
Max rep squat snatch (80/60kg)
Run 200m
Rest 4 minutes

B: Within 15mins, establish a 1RM
Squat snatch

In part A, athletes will perform as many snatches as possible within each allocated timeframe, once that time window is up, the goal is to run the required distance as fast as possible.
For example, should you be able to run 800m in 3 minutes, then your time will be 6 minutes.

WoD - Thursday 20th October, 2022

Well team, could you all please do me a small favour… wherever you may be and whatever it is that you might be doing, please stop… find Gem Verallo, give her a massive birthday squeeze before you force her to do a large number of assault bike calories. Don’t you worry dude, I know exactly what it feels like! 😳

A massive happy birthday to you you legend! Huge love from us all!

CrossFit Cardiff WoD
For time:
30/25 Calorie assault bike
Rest 8 minutes

30 - 20 - 10
Burpee box jump overs (24/20”)
Toes to bar

Rest 8 minutes
30/25 Calorie assault bike

Specialty
Push Jerk
3 - 3 - 2 - 2 - 1 - 1
Increasing load

Snatch balance
2 - 2 - 2 - 2 - 2

This picture is entitled… “From Gem with love”

WoD - Wednesday 19th October, 2022

Mid-week and another CrossFit mainsite workout that will wish you hadn’t bothered. Light load, is there any need to stop? Having done this workout I am going to tell you that yes, there is! The burning from the muscles of your forearms is a pretty good reason! Don’t worry about your lungs though they will be just fine!

CrossFit Cardiff WoD
5 Rounds for time of:
24 Deadlifts
18 Hang power cleans
12 Shoulder to overhead
Barbell 40/30kg

WoD - Tuesday 18th October, 2022

Told you didn’t I! Who’d thought a row would prevent you from being able to perform one single pull up. Evidence to how much we all pull early during the stroke.

Unfortunately, I have nothing but bad news for you as your week is about to get worse…

CrossFit Cardiff WoD
Front rack walking lunges
12 - 12 - 10 - 10 - 8 - 8

Load should increase with each rep decrease

Specialty
Every minute  for 10 minutes:
2 Bar muscle ups

4 Rounds
15s Pike up hold/L-Sit
10 Strict chest to bar
15s Straddle hold
20s Chin over bar hold

WoD - Monday 17th October, 2022

Well then, I seriously hope that you lot have spent the weekend resting and NOT travelling to the NEC in Birmingham to either dominate at Hyrox or get extremely wasted by stealing the beer from the box fridge (supporting is thirsty work) and drinking for 10 hours.

Because if you were do have done either of the latter, then tomorrow is going to be uncomfortable for you!

Honestly though, this CrossFit mainsite workout ruined me last week and so I thought i’d share it with you lot!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 30 minutes of:
Row 500m
3 Rounds of strict Cindy
5 Strict pull ups
10 Press ups
15 Air squats

Vile!

WoD - Friday 14th October, 2022

Here we go, that Friday feeling! I have it big! After a few hard weeks slog, I have the weekend full of two GSPs, long walks, fitness and perfectly chilled Elvis juice!! Cannot wait!

Enjoy team!

CrossFit Cardiff WoD
21 - 15 - 9
42 - 30 - 18
21 - 15 - 9
Box jump overs (24/20”)
Wall balls (20/14lb - 11ft/10ft)
Chest to bar pull ups

A cheeky 10ft wall ball for you ladies, you’re going to LOVE it!

WoD - Thursday 13th October, 2022

Over the hill and on the downwards slope to the wonderful weekend!

And that’s all you’re getting! 😁

CrossFit Cardiff WoD
3 rounds, each for time of:
800m run
Rest 2 minutes

3 rounds, each for time of:
400m run
Rest 2 minutes

3 rounds, each for time of:
200m run
Rest 2 minutes

Man those cherries are going to taste good! 😉

Specialty
Split Jerk
3 - 3 - 2 - 2 - 1 - 1
Increasing load

Snatch balance
2 - 2 - 2 - 2 - 2

WoD - Wednesday 12th October, 2022

Mid week blasting, get ready for it please! Get your legs prepped to lift some serious tin while wearing your big boy/girl pants!

Load those bars up HEAVY and keep it so… lift!

CrossFit Cardiff WoD
Back squat
3 - 3 - 3 - 3 - 3
Straight, heavy sets

WoD - Tuesday 11th October, 2022

EMOM’s (working every minute, on the minute) are bullshit! They are for lazy folk who are too afraid of going to intensity in their workouts… unless of course you program them with vile almost unachievable targets! 😁😁

You guys come to CrossFit Cardiff, guess which version you’re getting! 😂😂😬

CrossFit Cardiff WoD
Every minute on the minute for 32 minutes:
Minute 1: 15/12 Calorie assault bike
Minute 2: 15 Burpees
Minute 3: 15/12 Calorie row
Minute 4: 15 Russian kettlebell swings (24/16kg)

Now, chill your boots now you lot. Of course an EMOM is awesome for developing a skill with accumulating fatigue. That is what they are designed for after all.

Specialty
Bar Muscle Ups
Every 2 minutes for 10 minutes:
3 - 5 BMU

4 Rounds
15s Pike up hold
8 Strict chest to bar
10 Straddle leg lifts
15s Chin over bar hold