WoD - Monday 20th February, 2023

Alright alright, alright… the first week of the open is done and dusted, with a shit load of cakes left behind to buy… do it! It’s for a good cause.

We had an awesome morning with a load of you pulling some stellar performances out of the bag, a very well done!

Now then, DO NOT drop the ball… all scores are to be submitted by tomorrow (MONDAY) night, 8PM (no exceptions) They will all be validated by Tuesday morning, done in a oner.

Onwards and upwards to 23.2. Now then mark my words, the next two workouts (of the open) will be way more painful than 23.1.

Below is a picture of Nicole, little did she know but precisely 168 hours after this was taken she’d be telling me to fuck right off! 😂😂

CrossFit Cardiff Partner WoD
For time:
100 Air squats
80 Chest to bar
60 GHD sit ups
40 Ring dips
200 Double unders

WoD - Friday 17th February, 2023

You lot rest and recover now, chill your boots so that you can bring your A - game tomorrow. Fully dressed in team colours of course!

The class times are still there, however you will be coming in, getting warm, and kicking off, likely in organised heats. It is difficult to plan as yet due to the workout being unknown (it’s currently Wednesday). Please just bare with the team as they sort everything out ready for you to go.

See you all on the dance floor.

CrossFit Cardiff WoD
Complete as many rounds as possible in 12 minutes of:
24/20 Calorie row
12 Handstand push ups
36 Double unders

WoD - Thursday 16th February, 2023

So then, tonight the long awaited CrossFit games open workout will be released. I have no idea what time, but don’t be a weirdo… go to bed and it will still be there in the morning.

Conjure up your plan of attack and realise that it will go firmly out of the window after a couple of hot minutes. You know what Tyson said don’t you… “everyone has a plan until they are punched in the face!”

CrossFit Cardiff WoD
3 Rounds for time of:
10 Deadlift (120/80kg)
15 GHD sit ups
20 Box jumps (24/20)

NOTE: If the GHDs in this workout are going to destroy you for Saturday then scale them back.

Specialty
3 x 3 Seated box jump
3 Sets of each:
1 Hip squat snatch
1 Hang snatch
1 Snatch

WoD - Wednesday 15th February, 2023

Mid week and only a day away from the first workout of the 2023 CrossFit Games open, 23.1. I can promise you one thing… it will be vile! 😁😁

Possibly much more enjoyable than what is coming your way tomorrow anyway…

CrossFit Cardiff WoD
Every 3 minutes for 5 rounds:
18/16 Calorie assault bike
Max rep push press (50/35kg)
Rest 3 mins between rounds

WoD - Tuesday 14th February, 2023

There is still time folk, you can register for the 2023 CrossFit Games Open, with teams to be picked later and the first workout being this coming Saturday, the time is now… DOOOOOOO IT!
You will be missing out on a shit ton of fun if not!

Seeing as it’s the very meaningful, not complete bullshit, Valentine’s Day… how better to show someone you love them by signing them up to the Open! THEY CAN’T NOT LOVE IT!!!

Click HERE to sign up and get ready for three awesome weekends!

CrossFit Cardiff WoD
For max load:
3 - 3 - 3 - 3 - 3
Back Squat

Specialty
20 minutes of ring muscle up practice

3 Sets of:
6 False grip pull ups
6 Ring dips

WoD - Monday 13th February, 2023

Welcome to a new week, starting with a huge “chuck up” (congratulations) to the legends who represented so well! And don’t worry, I won’t be programming burpees everyday!

The first workout for the week never fails to scare the shit out of me, and for good reason… it really, REALLY hurts! Mark my words, about 30 seconds after you finish your last pull up, your forearms will feel like they are on fire!

CrossFit Cardiff WoD
‘Helen’
3 Rounds for time:
400m Run
21 Kettlebell swings (24/16kg)
12 Pull ups

WoD - Friday 10th February, 2023

The wait is finally over! It’s the super fun Friday workout. Now that it’s here, there is nothing else to look forward to… other than the OPEN… something that you need to SIGN UP for and can do so HERE.
I even set the link to open in a different page so as not to annoy you!

Get amongst it!

CrossFit Cardiff Partner WoD
‘New York Minute’
Complete as many reps as possible in 1 minute, switching every minute, until you complete:
150 Wall balls (20/14lbs)
30 Muscle ups
30 Clean and jerks (70/45kg)

WoD - Thursday 9th February, 2023

Nearly there team, the f**king cool and exciting Friday workout, all that’s left to do now is to sign up for the open, register for the CrossFit Cardiff team roster and go to sleep so that it comes around faster!

DO IT!

CrossFit Cardiff WoD
3 rounds each for time of:
400m run
60 Double unders
20/16 Calorie assault bike
Rest 6 minutes between rounds

Specialty
A: 3 x 3 Seated box jumps

B: Within 15 minutes build to a heavy complex of:
2 Cleans
1 Front squat
1 Jerk
Then 3 sets at 80%

WoD - Wednesday 8th February, 2023

After you have signed up for the open, get excited about Friday’s workout!! It has nothing to do with the open, but will be very, very fun, cool, enjoyable, painful! It will though, be far more enjoyable than tomorrow!

You will be doing the workouts anyway, so you may as well just… SIGN UP!!!

CrossFit Cardiff WoD
Back rack walking lunge
14 - 14 - 12 - 12 - 10 - 10
Load increases as reps decrease

WoD - Tuesday 7th February, 2023

Have you signed up to the open yet? WHY NOT??? And, once you have, join the CrossFit Cardiff roster!

A very fast blog post, hopefully as fast as you did that workout yesterday! I am away and am busting to do it. I will slam them all into one brutal but fun open gym one day soon…

Get your laughing gear around this by the way… another taste of the open to come…

CrossFit Cardiff WoD
18.1
Complete as many rounds as possible in 20 minutes of:
8 Toes to bar
10 Dumbbell hang clean and jerks (50/35lbs)
14 Calorie row

Specialty
Ring muscle up
A: 3 x 3 Low ring transitions
B: 15 Minutes of RMU practice
C: 3 Rounds of:
5 False grip pull-ups
5 Rng dips

WoD - Monday 6th February, 2023

Maaaaaan, 12 YEARS of this awesome community! And, another example of just how cool you lot are!

It was a perfect day (forgetting the rugby that is) in preparation for the amazing show that is bound to be seen throughout the CrossFit Games Open. See below…

Here it is team, the brief for the Open, I’m almost certain there will be typo’s so chill out! No need for “grammar for 7 year olds” as a gift thanks…

We will be splitting the gym’s open registrants into teams, with one team captain and one associated charity. The goal is to, raise as much money as humanly possible for said charities inside of the 3 weeks of the open.
Each week will have a theme, with teams being allocated points for best turn outs, dedication to each week’s theme and obviously, the workout score.
Extra curricular activity, in any form, is actively encouraged so long as it is designed to bolster your teams donations total.

You can register for the open here…and with the first workout being released on Thursday the 16th, we will be picking teams on Sunday the 12th. Giving you plenty of time to sort out your whats app groups, charities and themes.

Saturday mornings will be dedicated to getting through the workouts, where there is hopefully less stress on you guys to get in and out, as well as affording the coaches plenty of time to prep; using the worlds allocation of masking tape for HSPU markings.

Now then, I know Tia is pregnant meaning that the top spot on the games podium is available but… watching you do fight gone bad yesterday led me to believe that we all might need another year of training. 😉
All said with peace, love and humility of course.

Therefore, try not to stress about it too much, and definitely do not let it ruin your training. They are just workouts, three of them. Hit them as hard as you possibly can, be proud of yourself and move on.
Simple.

Alright alright, get ready for a bit of a thrashing!

CrossFit Cardiff WoD
7 Rounds of:
7 Snatch (40/30kg)
7 Burpees
7 Chest to bar pull ups

WoD - Friday 3rd February, 2023

Happy Friday biatches! I hope you enjoyed a week of complete thrashings at the hands of the angry Irish! Following a Saturday birthday throwdown and the Welsh returning a decent thrashing for the Irish rugby team, I will be getting my hands on your fitness next week… you have been warned!

2023 CrossFit Open Info coming out over the weekend. GET SIGNED UP

Until then… no rhabdo please!

CrossFit Cardiff WoD
5 rounds for time:
400m Run
20 Pull ups

WoD - Thursday 2nd February, 2023

For those of you who are fasting, you are likely pretty hungry right about now! No stress though, as you will be eating in just a few hours. Happy days!
Massive chuck up (well done) for even attempting it, despite if you have actually made it and with your wife’s and husbands unscathed. I’m very impressed.

Onwards and upwards, next time 5 days!

CrossFit Cardiff WoD
Front squat
5 - 5 - 5 - 5 - 5
Heavy straight sets

Specialty
2 Sets of:
3 Barbell jumps

3 Sets of each:
1 Hip squat clean and jerk
1 Hang clean and jerk
1 Clean and jerk

WoD - Wednesday 1st February, 2023

Pinch, punch… can you F’ing believe that it is the first of the month already. BONKERS! I will be throwing shots back in your faces at the Xmas party before you know it.

Keep your eyes peeled for the details for the CrossFit Cardiff 12th birthday ass kicking this coming weekend. 12 years is so much worse than saying it’s the 1st of Feb. Nut’s how fast thats gone too!

Some history for you, the picture below was taken on our opening day when I realised that I had forgotten to buy a fucking sign! 🤦🏻‍♂️ We actually didn’t have one for the first 3 years! 😂😂

Remember team… it’s not cherry season!

CrossFit Cardiff WoD
10 rounds each for time of:
500m Row
Rest 1 minute

WoD - Tuesday 31st January, 2023

I have just signed up for my god knows how manyth (is that a word?) CrossFit Games Open… I think 13th. Bonkers! Now it’s your turn, sign up (there is a link below) and join the CrossFit Cardiff team roster!

If you have zero read what the open is then have a watch of this, it is old but very cool…

More info regarding our intramural teams will be coming soon.

Register HERE

We have another chance tomorrow to have a feel for the style of the workouts, maybe not the best way to get you to sign up! 😂😂

CrossFit Cardiff WoD
’20.2’
Complete as many rounds and reps as possible within 20 minutes of:
4 Dumbbell thrusters (2 x 50/35lbs)
6 Toes to bar
24 Double unders

Specialty
Ring muscle up progressions

B: 3 sets of:
15 Support ring swings
15 Bottom support ring swings
5 - 10 Kipping ring dips
5 - 10 Strict ring pull-ups

WoD - Monday 30th January, 2023

Welcome to a new week you lovely lot, I hope you have all had epic weekends.

We are starting the week with a workout from a recent CrossFit event. I have had a word with the coaches responsible for programming Wodapalooza and discovered that ‘Dirty Isabelle’ was specifically designed for James Bennett as they were sick of listening to his barbell drop on the floor after every single completed.

The potential additional work was to encourage him to stop being a massive melt and hang on to the load. 😉

CrossFit Cardiff WoD
‘Dirty Isabelle’
30 Bar facing burpees
30 Snatch (60/40kg)*

Every time you break = 3 Bar facing burpees

It clearly became so emotional that James had to get a rower out, sit on it and request a hug!

WoD - Friday 27th January, 2023

Here it is… Happy Friday!

That’s it i’m sorry. My dinner is ready and I am taking full advantage of the fact that I am actually eating today! So.. see ya!

CrossFit Cardiff WoD
Overhead squats
8 - 6 - 4 - 2
Increase weight as reps decrease

WoD - Thursday 26th January, 2023

Nearly there, the end of the week is in sight!

Only two more ginormous thrashings to complete!

Here is one, enjoy!

CrossFit Cardiff WoD
For 5 Rounds. Within 3mins:
15/12 Calorie assault bike
40 Double unders
Max toes to bar
Rest 2mins between rounds

Specialty
2 Sets of:
3 Barbell jumps

3 Sets of each:
1 Hip squat clean and jerk
1 Hang clean and jerk
1 Clean and jerk

WoD - Wednesday 25th January, 2023

Mid-week and you should all be feeling pretty rough by now! Not as rough however, as those of you who have committed to a fast are going to be feeling this time next week! 😉

I promise it will be worth it. Kick starting you into bad assery!

Ps. It took an absurd amount of time to write assery, without my laptop autocorrecting!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
8 Bar Muscle Ups
4 Squat cleans (100/70kg)

By the way, I think this workout might sting a little! 😳

WoD - Tuesday 24th January, 2023

Well then, now none of you can walk or stand up straight, you are ready for what you will likely be feeling like for each week of the open.

Info about said body crushing event will be coming out soon. As well as my massively enjoyable process of getting the gym registered as competing affiliate (the sarcasm is real but only because it is potentially more complicated than buying a house) and completing the 2023 judges course! Happy days!

The open is always a shit ton of fun though… it really is!

Anyway, back to the week!

CrossFit Cardiff WoD
For time:
200m run
20 Shoulder to overhead (40/30kg)
400m run
15 Shoulder to overhead (50/35kg)
800m run
10 Shoulder to overhead (60/40kg)

Specialty
A: Ring muscle up progressions

B: 3 Sets of:
15 Support ring swings
15 Bottom support ring swings
5 - 10 Kipping ring dips
5 - 10 Strict ring pull ups