WoD - Monday 23rd January, 2023

With the 2023 open around the corner, why not practice the style of workout used by programming them into our week.

Don’t worry though, we aren’t revising last min.com, the workouts that you perform every week at CrossFit Cardiff are programmed in a very similar way… one piece (typically), smash you in the face with high levels of intensity… vile, vomiting inducing workouts. You are welcome!

CrossFit Cardiff WoD
“17.1”
For time:
10 Dumbbell snatch (22.5/15kg)
15 Burpee box jump overs (24/20”)
20 Dumbbell snatch
15 Burpee box jump overs (24/20”)
30 Dumbbell snatch
15 Burpee box jump overs (24/20”)
40 Dumbbell snatch
15 Burpee box jump overs (24/20”)
50 Dumbbell snatch
15 Burpee box jump overs (24/20”)

You see what I mean. Pictured below is me prior to judging this workout in Paris at the live announcement, hearing the workout for the first time from the horses mouth and remembering that I had programmed basically the same thing the day before! 😬

WoD - Friday 20th January, 2023

Please remember that the box is closed over the weekend for another very cool CrossFit L1 seminar. Check out the members what’s app group for some details of a bit of fitness bonding which, will undoubtably culminate in espresso martini’s!

CrossFit Cardiff Partner WoD
6 Rounds for time of:
5 Deadlifts (140/100)
50 Double unders
500m Row

These are you go, I go rounds.

WoD - Thursday 19th January, 2023

The weekend and February are coming, meaning that we are well on the way to the sun and BBQs!!

But before that!

CrossFit Cardiff WoD
‘Ledesma’
Complete as many rounds and reps as possible within 20 minutes of:
5 Parallette handstand push ups
10 Toe to rings
15 Medicine ball cleans (20/14lbs)

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

Specialty
3 Sets of:
3 Box jumps for max height

3 Sets of:
9 Clean and jerks
Rest 1 minute
6 Clean and jerks
Rest 1 minute
3 Clean and jerks
Rest 3 minutes

WoD - Wednesday 18th January, 2023

We have one serious mid week thrashing for you. What will make the run hard: your lungs or legs?

CrossFit Cardiff WoD
For 5 rounds, within 5 minutes:
20/18 Calorie assault bike
200m Run

WoD - Tuesday 17th January, 2023

Just the WoD… and specialty…

CrossFit Cardiff WoD
10 - 10 - 10 - 10
Back Squat

These are vile, heavy and straight sets. 4 working sets with a heavy arsed barbell throughout.

Specialty
A: Ring muscle up progressions

B: 15 Support ring swings
15 Bottom support ring swings
5 - 10 Kipping ring dips

WoD - Monday 16th January, 2023

Right then, if you haven’t started anything yet, do it tomorrow!!! Remember, tomorrow never comes and those pricks down at the George NEVER give away free beer! 😉

DO IT!

CrossFit Cardiff WoD
3 Rounds for time of:
9 Chest to bar pull ups
12 Power snatch (40/30kg)
15 GHD sit ups

WoD - Friday 13th January, 2023

Friday 13th! Walk around on egg shells and wrap yourselves up in bubble wrap, wear your lucky pants and do NOT walk under ladders… avoid black cats like the plague! Wait… are they lucky or unlucky??
It doesn’t matter you mugs… it’s ALL bollocks! 😉

Having the assault bike twice in one week is the least of your superstitious worries!

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 8 minutes of:
40/30 Calorie assault bike
8 Squat snatch (80/60kg)
Split all calories and reps as required

Enjoy the weekend dudes!

WoD - Thursday 12th January, 2023

Here’s to hoping that you are well on your way to instigating a nutritional change. Something small, create a habit!

CrossFit Cardiff WoD
‘Emily’
10 Rounds for time of:
30 Double unders
15 Pull ups
30 Air squats
100m Sprint
Rest 2 minutes

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Specialty
A: 5 sets of 3 box jumps for max height

B: For max load
5 Clean and jerks*
3 Clean and jerks*
1 Clean and jerk
1 Clean and jerk
Rest 2 minutes between sets
*these must be unbroken sets

WoD - Wednesday 11th January, 2023

All of you get ready to order domino’s to the box for 7:15pm, munch away and throw things at me when I tell you that you are a prick for eating it! 😉
Remember, nutrition is as sensitive a subject as politics, religion and the COVID vaccine!

See you at 7. Bring your notepads like good little children now hey! 😉

CrossFit Cardiff WoD
Overhead walking lunge
12 - 12 - 12 - 12 - 12

These sets should be accumulating in load. Small increments across all 5 sets.

WoD - Tuesday 10th January, 2023

Yep, chucked in a cheeky 2022 yesterday, the first of many!

Tomorrow’s workout was inspired by that Irish assassin who you know and love so well, just with a little extra spice added!

CrossFit Cardiff WoD
Within 10 minutes, climb the ladder of:
1 Power clean
1 Thruster
2 Power cleans
2 Thrusters
3 Power cleans
3 Thrusters
4 Power cleans
4 Thrusters etc…
Barbell weight: 60/40kg

Specialty
A: Ring muscle up progressions

B: 3 sets of:
3 RMU negatives
40s ring support

WoD - Monday 9th January, 2022

DO NOT forget that there is a nutritional chat at 7pm this coming Wednesday, replacing the regular class. It will genuinely be like rocket fuel to your training.

Also prepare yourselves for a low level of banter this week, sorry.

But you can occupy yourselves with a load of best wishes delivered to Ryan for his birthday today (the guy is seriously kicking the arse out of it mind so don’t go too silly)… get him back on that assault bike! He will try to tell you that he has already done them, on Saturday, don’t believe him… he just wanted to do an additional set. Weird.

CrossFit Cardiff WoD
Every minute, on the minute, for 5 rounds:
1. 20/18 Calorie row
2. 20/18 Calorie assault bike
3. Rest 1 minute

ENJOY!!!

WoD - Friday 6th January, 2023

The first of many, end of the week, 2023 Friday feelings! Enjoy it, but only once you have given yourself a serious thrashing!

It’s all in the aid of goodness!

CrossFit Cardiff WoD
Complete as many rounds and reps possible within 20 minutes of:
20 box step overs (24/20”)
10 Alternating devil press (50/35lb dumbbell)
200m Run

WoD - Thursday 5th January, 2023

A high volume of bar muscle ups and heavy (relatively) deadlifts, and all of it following a few slack weeks at Xmas, I can only imagine you are sore. That’s ok, just chill and get back into things slowly.
The 2023 goals don’t have to be ticked off in January! You see what old age does to you, makes you soft! 😉

CrossFit Cardiff WoD
Within 10 minutes, set a 1 rep max strict press
Within 10 minutes set a 3 rep max push press
Within 10 minutes set a 5 rep max push jerk

Specialty
A: 5 sets of 3 box jumps for max height

B: 5 sets of:
1 Clean and jerk
Rest 20s
1 Clean and jerk

WoD - Wednesday 4th January, 2023

We have absolutely hit the ground running and are well on our way to completing the first week of the years thrashing! Meaning that with each week complete… the summer is coming! We will all be sweltering before you know it! Cannot wait!

CrossFit Cardiff WoD
3 Rounds for time of:
21 Calorie echo bike
15 Bar muscle ups
9 Deadlifts (120/90kg)

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