WoD - Monday 20th March, 2023

I have two pieces of good news for you all:
1. The clocks will SPRING forwards this weekend, meaning that although you will get one hour less in bed… it will be mega bright in the mornings AND evenings. AAAAAND the summer time is a coming!
2. I have had a word with the coaching team and we are upping the anti on the programming. It is going to get harder! 😁🤪😳

What does harder mean… not necessarily more load or more volume but, more intensity, and more challenging combinations. Typically resulting in more “fun.”
So… get ready, you have been warned!

CrossFit Cardiff WoD
Squat Snatch EMOM:
0 - 4min: 3 Squat snatches
4 - 6min: rest
6 - 10min: 2 Squat snatches
10 - 12min: rest
12 - 20min: 1 Squat snatch

The goal…start light and straight, get heavier and climb, max out.

WoD - Friday 17th March, 2023

Finish the week with a cheeky bit of strength, getting your legs messed up enough for sitting on your arse for the entire Saturday, watching belt fed rugby!

Enjoy your weekend! ❤️

CrossFit Cardiff WoD
3 - 3 - 3 - 3
Front Squat

WoD - Thursday 16th March, 2023

The only thing you’re getting today, is the workout… zero banter!

ENJOY!

CrossFit Cardiff WoD
4 Rounds each for time:
500m Row
Rest 3 minutes between rounds

Specialty
5 - 3 - 1
Touch and go power snatch

5 - 3 - 1
Touch and go squat snatch

WoD - Wednesday 15th March, 2023

Hump day. And what a day you are going to have. It’ll feel like you’ve been climbing a massive hump after this. No moaning now please Ricky my man, I don’t even want to see that hand move around to hold your own back! NOPE!

CrossFit Cardiff WoD
For 4 rounds:
Within 3 minutes, complete:
20/16 Calorie assault bike
30 Wall balls (20/14lbs)
Rest 3 minutes between rounds

WoD - Tuesday 14th March, 2023

You can’t beg for the week to be over already, it’s Tuesday. Wait until Wednesday at least! Then… fill your boots! You won’t be able to think of anything other than your quads by then anyway… Groundhog week!

CrossFit Cardiff WoD
3 Rounds for time:
20 Toe to bar
10 Deadlift (120/90kg)
200m run

Specialty
20 Minutes of ring muscle up practice

9 minute EMOM:
7 Ring dips
14 Elevated ring rows
20 Second ring support L-sit

WoD - Monday 13th March, 2023

Welcome to a new week! Here’s to hoping that your DOMs from a high level kicking have dissipated enough for you to no longer feel the warmth of a single tear rolling down your cheek each time you walk down the stairs! And here’s to a cheeky workout, stolen from CrossFit 179 in an attempt to get those DOMs right back…

Good luck and Happy Monday!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
8 Handstand push ups
16 Kettlebell swings (24/16kg)
32 Air squats

WoD - Friday 10th March, 2023

It’s Friday and tomorrow I am travelling over an hour away to be voluntarily bitten by a shit scary dog… and you lot will still be in more pain than me! UNLUCKY!!! 😂😉

Happy Friday anyway!

CrossFit Cardiff WoD
3 Rounds for time of:
20 Calorie row
45 Wall balls (20/14lbs)*
*Each break 15 burpees

Who can go unbroken?

WoD - Thursday 9th March, 2023

Right then, only two more utter thrashings before you are released into a weekend of utter thrashings! Now that the open is over, Mikey B has 3 weeks of pent up anger to dispatch in your general direction.
My prediction is an assault bike and a lot a pain!

You have been warned!

CrossFit Cardiff WoD
Back rack walking lunges
12 - 12 - 12 - 12 - 12
Strict press
5 - 5 - 5 - 5 - 5
Supersets and straight heavy

Specialty
5 - 3 - 1
Touch and go power snatch
5 - 3 - 1
Touch and go squat snatch

WoD - Wednesday 8th March, 2023

Midweek and I did warn you about yesterday! Unfortunately though, your lives aren’t going to get any better until this week is over!
Use today’s workout to start your prep for 2024. Actually make yourself attempt double users during a workout, under fatigue. DO IT, you won’t regret it.

PEACE & LOVE!

CrossFit Cardiff WoD
For time:
20 - 40 - 60 - 80 - 100
10 - 20 - 30 - 40 - 50
10 - 8 - 6 - 4 - 2
Double unders
GHD sit ups
Power cleans
Barbell loads (60/40 - 70/50 - 80/60 90/65 - 10070kg)

Now that we are out of the open I know longer have to be worried about creating a shit load of DOMs ready for Saturday and… you can go back to loading your own bars! 😉

WoD - Tuesday 7th March, 2023

Yesterday I had some time to give you some banter. Today I do not. Despite the fact that I am writing this about 3 minutes after I wrote Mondays… I am simply predicting that I will have bugger all time.

I do think though, that today’s workout will cause many of your bottom lips to quiver and the rest of you to shit your pants! 😁

CrossFit Cardiff WoD
For 5 rounds.
Within 2 minutes, complete:
Run 400m
Max assault bike calories
Rest 6 minutes between rounds

Specialty
20 Minutes of ring muscle up practice

9 Minute EMOM:
6 Ring dips
12 Elevated ring rows
15 Second ring support L-sit

WoD - Monday 6th March, 2023

With Rolo busy snowploughing herself down every blue slope Bulgaria (i think) has to offer, Joe and I are in place to smash the living daylights out of you. And with the road to the games likely over for this year, apart from those who will be redoing the workout tomorrow morning in order to get 1 more rep before it is then in fact… over 😉… the road to 2024 begins!
What with it being a week into March already, that open season is coming around faster than you can say… “fuck my life, I need to start planning the Christmas Party!”

Anyway, make sure you LISTEN to the brief of this one!

CrossFit Cardiff WoD
A: Within 4 minutes complete:
2 Rounds of:
10 Overhead squats (40/30kg)
10 Pull ups
Rest the remaining time.

Within 4 minutes (4 - 8) complete:
2 Rounds of:
12 Overhead squats
12 Pull ups
Rest the remaining time

Within 4 minutes (8 - 12) complete:
2 Rounds of:
14 Overhead squats
14 Pull ups
Rest the remaining time

B: Complete as many rounds and reps as possible within 8 minutes (12 - 20) of:
16 Overhead squats
16 Pull ups

If athletes fail to complete the allocated work then they shall rest until 12 minutes before continuing with the 8 minute AMRAP.

WoD - Friday 3rd March, 2023

I have likely seconds before my laptop battery dies and I lose everything I have written for the past 5 days worth of blogs. The issue is that I am being weighed down by two very sleepy German shorthaired pointers and moving them would me a significant downgraded comfort, so… I am risking it for a biscuit!

If you are reading this post then it worked and my laptop was not thrown out of the window in frustration

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 25 minutes of:
Run 400m
15 Power cleans
Run 400m
15 Shoulder to overhead
(60/40kg)

Designed to give you Rhabdo, again, and right in time for 23.3!

WoD - Thursday 2nd March, 2023

Tonight (Thursday) is the final open announcement, where the legend that is Bozman will likely tell you that you have to do something with a dumbbell and a skipping rope that will cause you a fair amount of discomfort but luckily not last that long!

I hope it is what you could only wish for!

CrossFit Cardiff WoD
Back rack walking lunge
6 - 6 - 6 - 6 - 6
For max load

Specialty
3 x 3 Seated box jump

3 Sets of:
1 Power snatch (just above parallel)
3 Sets of:
1 Squat snatch

WoD - Wednesday 1st March, 2023

Pinch, punch, first of the… holy SHIT!!! It’s officially F’ing MARCH!!! Those furry, beautifully smelling trees will be back up before you know it!

Best I start sorting out the Xmas doo!

CrossFit Cardiff WoD
5 rounds for time of:
10 Chest to bar pull ups
15 kettlebell thrusters (1x24/16kg)
20 GHD sit ups

WoD - Tuesday 28th February, 2023

The very last day of February, BONKERS!!! The good news about our lives flashing before our eyes is that the spring time is 100% coming! Even if we are likely to get freezing temperatures and snow in May! Welcome to Wales.

Enough of that, just consider for 10s just how painful this is going to be… and then the next time you see Nicole, slap her with the largest, wettest fish you can find.

CrossFit Cardiff WoD
5 rounds of:
1 Minute max calorie row
Rest 4 minutes between rounds

Specialty
20 Minutes of ring muscle up practice (ready for 24.1)

12 Minute EMOM:
5 Ring dips
10 Elevated ring rows
10 Second ring support L - sit

WoD/IMPORTANT POST - Monday 27th February, 2023

Evening all. Here’s to hoping that you all have had a blast this weekend, again during the open. I did warn you that this one was going to hurt, and unfortunately I am here to say the same about next week. 23.3 is going to be painful, hopefully not as much as this post.

I have tried to avoid this for as long as possible but… I am afraid that I am going to have to put membership prices up… and here is why.

Being entirely transparent, this post stresses me right out; as many of you will know. However, lots of you might not know that this increase is not intended to ensure that I can put a down payment on my next Ferrari. It’s actually to help fuel Nicole’s potato eating habits and buy her new leggings due to her resulting quad expansion! As well as the result of having to buy S.Pellengrino sparkling water to keep Cath Knapton happy!
In fact, I don’t actually take any money from the gym. I work two other jobs in an effort to save up for that sweet ride.

In the last 12 years I have put the fees up twice. The last time was approximately 5 years ago and by 10% due to having to become VAT registered, meaning that the gym absorbed the other 10%. If you know nothing about VAT and struggle to sleep google it… you’re welcome, trust me!

As a result of the increase of a large increase in the cost of living, I can no longer do this and so as of April, will be doing the same again… in fact it’s actually a little under 10%.

Below are what the increases look like:
Unlimited: £66 - £72
Twice per week: £55 - £60
Couples: £110 - £120
Student/Military: £55 - £60
Ten pack: £60 - £65

All members will continue to enjoy a bad ass gym (I’m obviously bias but, it’s the best in town), with the cheapest overall rates and most importantly full of just the very best community.
I thank you all for the on going support and for just being you!
Big love,
Davs.

Ps. If you guys didn’t know, new to the team and that, we also have free online YBL yoga for you all, inclusive in your monthly subscription. I don’t do yoga (something which is pretty obvious), but if I was going to, it’s the one I would!

Anyway, onwards to something which fills me with slightly less dread…

CrossFit Cardiff Partner WoD
Partner Ingrid
20 Rounds for time of:
3 Snatch (60/40kg)
3 Burpee over bar
You go, I go rounds.

WoD - Friday 24th February, 2023

That super special, I’m in the CrossFit Games Open Friday feeling! Sucks doesn’t it! 😉

Still, in no time you will be done and dusted, two thirds of your way through and sipping hot coffee somewhere cool and prepping to watch Wales come one step closer to that prestigious award… 🪵🥄

Have an amazing weekend!!

CrossFit Cardiff WoD
Split Jerks:
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1

WoD - Thursday 23rd February, 2023

It is over, the second long awaited open workout comes out tonight. Affording you lot ample time to sweat, ponder and attempt to come up with a plan to destroy Tia (Nicole beat her apparently and is gunning for a 2 - 0 score count). I don’t know about you, but my money is on Rolo!

By the way, I’m going to put it out there, you can choose to take it or you can throw it right back… tomorrow’s workout is going to hurt!

CrossFit Cardiff WoD
30 - 20 - 10
Calorie row
Double dumbbell hang snatch (50/35lbs)

Specialty
3 Sets of:
1 Power snatch (just above parallel)

3 Sets of:
1 Squat snatch

WoD - Wednesday 22nd February, 2023

And so the hype begins, tomorrow sees the release of 22.2. Who knows what it will be, what movements will be used or whether the weights will be correct. One thing I do know is that the standards will be almost impossible to understand! 😉 JOKES. Don’t stress about it anyway, we are likely to have programmed the same movements the day before anyhow. Plenty of time to practice.

Below is a picture of Bee, little did she know but precisely 101 hours after this was taken she’d get her foot trapped in an assault bike! In a way that no one else ever had before… pathfinder!

CrossFit Cardiff WoD
Working for 3 minutes complete
35/25 Calorie assault bike
Max sandbag over shoulder (50/35kg)
Rest 2 minutes between rounds
Continue until 50 reps have been competed

WoD - Tuesday 21st February, 2023

It is now actually well on the way… I am of course talking about the summer months! Sat outside the box on Sunday, leant against the container (a dangerous place to be when geriatric HGV drivers are on the hunt for a pull up bar to drive right into) was a proper Sun trap. Absorbing the heat that had originated 7 minutes prior, exactly when I was creating my own warmth on the F’ing assault bike!
Sorry, I waffle on no more…

CrossFit Cardiff WoD
Complete as many rounds as possible in 16 minutes of:
Run 400m
4 Squat cleans (85/60kg)
16 Toes to bar

Specialty
20 Minutes of ring muscle up practice

12 Minute EMOM:
5 Ring dips
10 Elevated ring rows
10 Second ring support L - sit