WoD - Tuesday 3rd January, 2023

Everything is back to normal you lovely folk, hours are as they once were and the 2022 goals board has been wiped clean, get the 2023 suckers up there!
Mine will be NOT to accept any shots at the Xmas do. I have close to a full year to practice my “thanks but f**k right off line!”

CrossFit Cardiff WoD
4 rounds of, within 3 minutes complete:
20/17 Calorie row
8 Burpees over the rower
Max wall balls (20/14lbs)
Each time you break perform 4 burpees
Rest 3 minutes between rounds

Your score is your lowest set of wall balls

Specialty
A: Ring muscle up progressions

B: 3 Sets of:
3 Ring muscle up negatives
40s Ring support

WoD - Monday 2nd January, 2023

With the silly season very near to it’s end for another year, I am expecting you all to descend on the gym with a ferocious attitude; busting to get your teeth stuck into some serious assault bike calories.
Come at it!

Here’s to hoping you had an awesome Christmas and a better New Year. See you at the box!

CrossFit Cardiff WoD
For time:
20 - 16 - 12 - 8 - 4
10 - 8 - 6 - 4 - 2
Toes to bar
Squat snatch

Barbell load
40 - 50 - 60 - 70 - 80kg
30 - 35 - 40 - 45 - 50kg

WoD - Friday 30th December, 2022

The penultimate chance of the year to come down to the box and smash the living hell out of yourself. This one is going to bite too! Perfect chance, with tomorrow, to give yourself a case of DOMs big enough for you to not give two shits about the gym being closed on New Years Day! 😉

Have a good one team, Happy New Year!

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 25 minutes of:
Run 400m
30 Box jumps (24/20”)
30 Wall balls (20/14lbs)
Split reps as required, partners run together.

WoD - Thursday 29th December, 2022

A hero WoD with a difference. This is cool and surprisingly difficult. Can anyone go the full 6 minutes in one go? If you can then there’s no chance some mug will be able to prize that beer out of your ninja like death grip!

CrossFit Cardiff WoD
Coffland
Hang from a pull up bar for 6 minutes
Each time you drop from the bar, perform:
800m Run
30 Press ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

WoD - Wednesday 28th December, 2022

Well don’t you all look good in your new gear! Those cobwebs are almost blown out, almost. By the end of this week they will be, no stress.

Go as hard as you can on this “sprint” and the rest will disappear…

CrossFit Cardiff WoD
3 Rounds for time:
300m Row
6 Hang power snatch
12 Overhead squats
72 Double unders
Barbell 40/30kg

WoD - Tuesday 27th December, 2022

I’d like to extend a personal thank you to square space (our website provider) for letting me know what day it is! How cool is that though, mulling about with zero care in the world, not knowing if it’s Sunday or Friday. Does not happen often!

I hope you legends are all full to the eyebrows with turkey and trimmings. But, are ready to get back to the box for a decent thrashing tomorrow. Get after it.

Remember, the class timings are as follows…
WoD: 10:00 - 11:00
Open gym: 11:00 - 12:30
ALL WEEK

CrossFit Cardiff WoD
5 Rounds, each for time:
21 - 18 - 15 - 12 - 9
Calories assault bike
Power cleans (50/35kg)
Burpees over the bar
*each rounds starts every 6 minutes
Gratefully stolen from CrossFit 179

WoD - Christmas Day 25th December, 2022

Nadolig Llawen you wonderful bunch of fitness loving legends! I hope your hang overs have gone! If not, never fear, our Xmas tradition will kick them into touch for you…

11am at the box, no warm up, no coaching, and hopefully mince pies afterwards…

CrossFit Cardiff Xmas Day WoD
For time:
150 Burpees

If you are man/woman enough, video your burpees and tag @CrossFit.Cardiff on Instagram…

WoD - Friday 23rd December, 2022

There is only really need to have one day off… boxing day! Otherwise you are more than able to come in and firmly thrash yourself for the sheer amount of Cadburys heroes you have consumed.
Even on Christmas Day itself, whether you are off your rocker on bucksfizz (get a taxi) the gym will be open for our traditional lonely hearts burpee thrashing. The only time that burpees ever give you DOMs.

If not, and this is the last time that I see you legends, I hope you have an awesome Christmas and an even better new year. It has been a pleasure and I can’t wait to do it all again in 2023.

CrossFit Cardiff WoD
For Time:
Run 600m
30 Kettlebell swings (32/24kg)
Run 400m
20 Kettlebell swings (32/24kg)
Run 200m
10 Kettlebell swings (32/24kg)

WoD - Thursday 22nd December, 2022

We are nearly there! The big day is almost upon us and the big man will soon be getting himself ready to eat a lot of shit and drink even more. Just don’t do it yet!!

It must be getting close to Xmas, Mikey B was talking about xmas shopping earlier!

CrossFit Cardiff WoD
‘Open workout 12.3’
Complete as many rounds and reps as possible within 18 minutes of:
15 Box jumps (24/20”)
12 Push press (50/35kg)
9 Toes to bar

Specialty
For max load:
1 Power clean
1 Squat clean

These are touch and go reps

WoD - Wednesday 21st December, 2022

It is officially the shortest day of the year and you know what that means hey… the summer is coming! Before you know it you lovely lot will be sweating like Marine’s in spelling tests and whinging about the heat rather than the cold! I cannot wait!

Until then though, you can freeze your knackers off for a little while longer!

CrossFit Cardiff WoD
Every 4 minutes for 5 rounds:
300m Row

There is absolutely zero reason to hold anything back in this workout. It is a all out SPRINT. Don’t be shy!

WoD - Tuesday 20th December, 2022

Just as a reminder you legends, below are the Box Xmas opening hours over the silly season…

CrossFit Cardiff Festive Opening Hours
Xmas Eve - 10:00 - 12:00 Open Gym
Xmas Day - 11:00 - Until the last burpee is done
Boxing Day - CLOSED
27th - 31st
WoD Class - 10:00 - 11:00
Open Gym - 11:00 - 12:30
New Years Day - CLOSED
January 2nd Bank Holiday:
WoD Class - 10:00 - 11:00
Open Gym - 11:00 - 12:30
January 3rd: Regular hours

Continue on at least one last hard week of training prior to the full commitment to the silly season, come on!

CrossFit Cardiff WoD
4 Rounds of:
5 Front rack walking lunge
10 Front Squats
5 Front rack walking lunge

These are straight sets, high load throughout.

Specialty
Handstand walk practice

Find a 3 rep max weighted chin up
Then:
3 - 3 - 3
Chin ups
@90%

WoD - Friday 16th December, 2022

Happy Friday you lovely lot! I seriously hope that for your sakes, this weekend will be as dry as a bone!

Get down and get some good training in, build up your tolerance for the up and coming carnage of Xmas!

Enjoy!

CrossFit Cardiff Partner WoD
For time:
21 - 15 - 9
Back squat (70/50kg)
Calorie row
These are you go, I go rounds.

WoD - Thursday 15th December, 2022

The silly season is in full swing and the countdown for the men among you to make a start to your Xmas shopping. Only another 9 days before you need to think about what to get everyone!

Every year I say I won’t be flying about Cardiff City Centre in a blind panic after Xmas Eve open gym finished, but… it’s never going to happen.
If any of you lads/lasses are in the same boat we can meet up, drink beer and delay the pain even further! 😉

Until then, just chill out as the inevitable stress is for sure coming your way!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
5 Bar muscle ups
50 Double unders
5 Handstand push ups

Specialty
Power clean
Squat clean
1 - 1 - 1 - 1

Back squat
8 - 8 - 8
Straight sets

WoD - Wednesday 14th December, 2022

Okay, okay I think i’m okay. It took a fair while due to you generous souls buying me sooooooo many shots! You must have remembered how much I said I loved them! So from the depths of my 2-day hang over… thank you!

Next year I will pass the mantle onto Nicole.

The night was an over-all success. However there were a few glitches, all of which were unknown to me prior to arriving. Still, we live and learn and will endeavour to find another and much better location for next year. One who I will make promise not to screw us over and make double bubble!

Back to the weeks mayhem. Enjoy!

CrossFit Cardiff WoD
Within 20 minutes climb the ladder of:
2 - 4 - 6 - 8 - 10 etc
2 - 4 - 6 - 8 - 10 etc
Ground to overhead (60/40kg)
GHD sit up
Run 200m between sets

If there is any alcohol left in your systems, that should sweat it out!

WoD - Monday 12th December, 2022

It’s extremely hard to type from this glass cage of emotion. And therefore, that’s all you’re getting! Thanks for the shots f**kers! 😉

CrossFit Cardiff WoD
Air Force WoD
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat
Barbell loaded at (40/30kg)
Perform 4 burpees on the minute, every minute. Including the first.

WoD - 12 Days of Xmas

HEEEEEEEEEEEEEERE WE GOOOOOOOO!

A few things will happen today:
1. I will likely have to carry Mikey B for far more 200m buddy carries then he will carry me.
2. Someone is going to get smashed right in the face by a 2 for 1 wall ball.
3. I will lose members due to your antics at the party tonight.

All will be worth it!

Now not that this is actually going to prevent the coaching staff from having a total meltdown, when attempting to explain this workout to you all but… play the song and simply replace the gift with vile movements! Then, you understand the flow of the workout.

For those of you who are new to this, then do not complain, because if you do I will be returning to the old fashioned workout which, even without 2 for 1 wall balls, was vile!!!

CrossFit Cardiff 12 days of Christmas Partner WoD
Complete for time:
1 Partner Deadlift (200/160)
200m Buddy carry (anyhow)
3 Rope climbs (split as needed)
4 Thrusters (60/40kg)
5 Bar muscle ups (split as needed)
6 Power cleans (60/40kg)
7 Synchro burpees to target (pull up bar)
8 Front squats (60/40kg)
9 Weighted GHD sit ups (20/14lbs)
10 Assault bike calories
11 Synchro double unders
12 2 for 1 wall balls (20/14lbs)

The following movements will be alternated between partners per round.
Thrusters
Power cleans
Front Squats
Weighted GHD Sit ups
Assault bike calories

Everything will be explained on the day… it will need to be!

WoD - Friday 9th December, 2022

We are there, it is finally upon us, the eve of the infamous CrossFit Cardiff Xmas Party.

Polish your handbags and press your gladrags, EAT some food following the vile 12 days of Xmas workout and get yourselves as drunk (clearly drink responsibly and DO NOT BY COACHES SHOTS) as you possibly can, you’ve earned it!

See you on the dance floor.

CHECK TEAM UP FOR A CHANGE TO TOMORROW’S WOD TIMES. ONE BIG CLASS

CrossFit Cardiff WoD
3 rounds for time:
400m run
40 GHD sit-ups
7 Deadlifts (140/110kg)

WoD - Thursday 8th December, 2022

Please join me in whooping and hollering for Joe G who has officially achieved the status of CrossFit Level 2 Trainer!

The weekend course is savage, plain and simple. There is no where to hide. Teaching a group of strangers movement under the watchful eye of a seminar staff lead, who will soon be sitting you down telling you just what you suck at… it is a big ask!
Joe did you all very proud and taught to a high standard, you are all very lucky!

Congratulations brother! We will celebrate by drinking beer until we are sick into our own back pockets this coming Saturday.

My strong advice to you all is NOT to poo poo this workout… it pinches just a little bit! 😉

CrossFit Cardiff WoD
“Bradley”
10 rounds for time of:
100m sprint
10 Pull ups
100m sprint
10 Burpees
30 Seconds rest between rounds

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Specialty
Power clean
Squat clean
1 - 1 - 1 - 1

Back squat
8 - 8 - 8
Straight sets

WoD - Wednesday 7th December, 2022

Hump day and therefore officially counting down to a weekend of savage workouts (well maybe one that feels more like two) and and hangover that fits the same bill.

Start mentally preparing yourself. RIGHT NOW!

Below are the Xmas opening hours, for the first of a MILLION times. Maybe it will need 1,000,001 for Tackleberry to catch on? 😉

Xmas Eve - 10:00 - 12:00 Open Gym
Xmas Day - 11:00 - Until the last burpee is done
Boxing Day - CLOSED
27th - 31st
WoD Class - 10:00 - 11:00
Open Gym - 11:00 - 12:30
New Years Day - CLOSED

CrossFit Cardiff WoD
For max load:
Back squat
21 - 15 - 9

WoD - Tuesday 6th December, 2022

The countdown to absolute savagery is on! And, as a result the worst hang over you will have experienced for sometime is looming.

The team work hard all year around and are ready to party just as, and so with respect, I will be closing the box on Sunday to allow them to die in peace! Apologies for the athletes among you who have decided not to attend the party in place of training on Sunday! 😉😉 You are 100% missing out on something big!!

CrossFit Cardiff WoD
For time and load
Within a 20 minute window:
1k Row
Rest 5 mins
1 Rm hang squat snatch

Specialty
Bar muscle ups
Accumulate 25 bar muscle ups

2 Sets
10 Elevated ring rows
8 Ring dips

3 Sets
30s Ring support hold
20s bottom ring dip hold
12 V-ups