WoD - Tuesday 5th December, 2023

The time is NOW… well actually it was last fucking week… PAY for the Xmas party you lovely lot! Remember, Nicole “knows your naaaaaame’s!”

Do not be disappointed!

Anyway, this is going to hurt!

CrossFit Cardiff WoD
For time:
60 Wall balls (20/14lbs)
30 Pull ups
40 Wall balls (20/14lbs)
20 Chest to bar
20 Wall balls (20/14lbs)
10 Bar muscle ups

Specialty
For 5 rounds every 2:30
1 - 5 Strict handstand push ups (deficit if possible)

For 5 rounds every 5:00
1 - 2 Negative HSPU
8 Dumbbell bench press
15 - 20 Empty barbell seated press
10/10 Single arm tricep pull downs

WoD - Monday 4th December, 2023

The Members Member

The Xmas party is rapidly approaching, and I am looking for some help in crowning the 2023 Members Member.

For any of you who are new to this, I have to tell you the what it’s all about…

Towards the end of each Royal Marines recruit troop, the lads vote for who amongst them, should be awarded the Commando Medal. The Commando Medal is given to the man who has demonstrated throughout training, to an outstanding degree, the Commando qualities and Commando spirit.
Determination
Courage
Cheerfulness In The Face of Adversity
Unselfishness

These are qualities that I see in you all, every single day. It is the biggest driving forces behind CrossFit Cardiff. The positive affect that they have on everyone cannot be underestimated.
I would like you to vote for the gym's members member. Our version of The Commando Medal. The person who has demonstrated passion and the care for others. Sold their souls in each and every workout, but more importantly have immediately turned their attention to the support of those around them. Smiling in the face of surprise fitness.
Take your time and think about it, think outside of the box, maybe not just the person who has been there for you, but for everyone.

I am going to leave a glass jar at reception, along with paper and a pen. Please, as you walk into the gym, take a few seconds to write a name down, screw up the piece of paper and pop it in.
Voting will be available from tomorrow and ends on Friday the 8th…get amongst it!

CrossFit Cardiff WoD
Every 5minutes for 4 rounds complete:
30 GHD sit ups
20 Handstand push ups
10 Power snatch (70/50kg)

WoD - Friday 1st December, 2023

And so it’s officially December, and so you are less of a complete nutcase if you have a tree up now. Happy days you are normal. Ish!

The last day of Joe’s destruction and… he saved the best for last!

CrossFit Cardiff WoD
Within 10 minutes, climb the ladder:
1 - 2 - 3 - 4 - 5 etc…
2 - 4 - 6 - 8 - 10…etc
Double DB hang Snatch (50/35lbs)
Double DB Thruster (50/35lbs)

Rest 10 mins

For time:
Run 1 mile

WoD - Thursday 30th November, 2023

PAY FOR THE XMAS PARTY TICKETS!!!! THE DEADLINE IS TOMORROW

DO IT!!!

Maybe one more of those will be enough?

Tomorrow’s workout is going to mangle you by the way!

CrossFit Cardiff WoD
4 Rounds each for time:
30/25 Calorie row
20 Toes to bar
10 Handstand press ups
Rest 3minutes between rounds

Specialty
For 6 rounds every 1:30 minutes
1 Snatch + 2s pause at the knee
1 Hang squat snatch

For 6 rounds every 1:30 minutes
1 Squat snatch

3 Sets
6  Push press
6 Wide grip strict pull ups

WoD - Wednesday 29th November, 2023

Not yet! Don’t do it! It’s still December… and NOT time for lights and trees and bullshit!

Believe it or not, I am not a Scrooge but… all of your trees will be dead by Xmas morning! Your choice! 😉 Below, pictured what Hannah thinks.

CrossFit Cardiff WoD
Deadlift
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Increase load with each set.

WoD - Tuesday 28th November, 2023

You lot have just a short few days to get your payment in for the Xmas party! SO DO IT!

Now then, if you don’t, and you’ve not been to one of these parties before… just ask Nick Webb what you are missing out on! Trust me, you do not want to f**k about at your works do and come later!!!

£20, cash at the box. Get your name on the list before I send Mikey B around to get ya!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
15 Pull ups
10 Burpee box jump overs (24/20”)

Specialty
For 4 rounds, every 2:30 minutes
1 - 5 Strict handstand press ups
(deficit if possible)

3 Sets
1 - 2 Negative handstand press ups

Rest 30s

8 Dumbbell strict press

3 Sets
15 Banded tricep extensions
8 Diamond push ups

WoD - Monday 27th November, 2023

Welcome to a new week, not just for the calendar but for you lot with Joe programming for the first time. It turns out… he’s a bit of a prick! 😁

Good luck, you are going to need it!

CrossFit Cardiff Partner WoD
For time:
150 Assault bike calories
200 Wall balls (20/14lbs)
All work to be split as required

Gem just loving the new programmer

WoD - Friday 24th November, 2023

The end of the week as we know it! No more utter thrashings (apart from Saturday and Sunday, which are available to you all 😁) until Monday. Where, we will have the very first week of Joe having a pop. I have a feeling that you aren’t going to get off too lightly. 😬😬😂

Have a restful weekend in preparation please. Why not get utterly smashed instead of smashed!

By the way, be very, very careful of workouts that look like nothing on paper… this actually looks pretty bad on paper!

CrossFit Cardiff WoD
For time:
1 - 2 - 3… 10 - 9 - 8 - 7… 1
Thrusters (40/30kg)
2 - 4 - 6… 20 - 18 - 16 - 14… 2
GHD sit ups

WoD - Thursday 23rd November, 2023

Well well, I am sure you will all agree… Eva is a total bitch!

I love the story of the names. They aren’t all girlfriends but the thought process was that if a workout can leave you flat on your back, wondering what the hell has just happened to you, it deserved a females name! 😉
Like hurricanes and storms that destroy everything in their paths, a workout can do just that to us.

CrossFit Cardiff WoD
For 5 rounds, every 3 minutes:
15/12 Calorie assault bike
10 Hang power cleans (60/40kg)

Specialty
For 8 rounds, every 1:30
2 Squat snatch, 2 second pause at the knee

For 5 rounds, every 1:30
1 hang Squat snatch

3 sets
6  push press
6 wide grip strict pull-ups

WoD - Wednesday 22nd November, 2023

Mid-week and I am sorry we have a hurdle to jump. Not to worry though… you didn’t need that skin on your hands anyway no? Blame Mikey B!

CrossFit Cardiff WoD
‘Eva’
5 Rounds for time:
Run 800m
30 Kettlebell swings (32/24kg)
30 Pull ups

Janet’s face when reading the blog… yes it’s real!

WoD - Tuesday 21st November, 2023

We have a MASSIVE birthday celebration to share, but unfortunately the lad in question will be unable to do his birthday calories on account of his legs being too short for both the arms and pedals!

Penblywdd Hapus Oppo!

The legend turns 5 years old today, and on account of his nutcase brother, is officially fucked!

CrossFit Cardiff WoD
For 5 rounds
5 Front squat
10 Front rack walking lunge
5 Front squat
These are heavy and straight sets

Specialty
For 4 rounds, every 2:30
1 - 5 Strict handstand push ups (deficit if possible)

3 sets
1 - 2 Negative handstand push ups

Rest 30s

8 Dumbbell strict press

3 sets
15 Banded tricep extensions
8 Diamond push-ups

WoD - Monday 20th November, 2023

The CrossFit Cardiff Xmas Do 2023 is upon us. An event has been set up and I’m fucked if I can unfortunately I am unable to invite anyone to it on Facebook.
The event link has been pasted below, as an addition, this is a members only event and so unfortunately no plus 1s for the most part, unless your other half is a member.

Tickets can are invisible and can be paid for at the gym. Bring chas please! £20 per ticket

CLICK HERE

And so as you know… responding with “interested” doth butter no parsnips… get yourself sorted and commit to a hang over from hell. If you need any support, text Nick Webb, he is a veteran!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
20/18 Calorie row
20 Toes to bar
10 Burpees

WoD - Friday 17th November, 2023

Whether you think so or not, or whether you want to or not… there is no reason to put the medicine ball down.

The last time we programmed this I had a lot of complaints, save your breath… I have heard them all before…

CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Medicine ball cleans (20/14lbs)
Burpees

WoD - Thursday 16th November, 2023

A cheeky bit of strength and a cheeky bit of sprinting!

Start heavy, get heavier. Start fast, stay fast!

CrossFit Cardiff WoD
Strict press
3 - 3 - 3
Build load with each set

3 Rounds each for time:
Run 400m
Rest 3 mins between rounds

Specialty
For 8 rounds, every 1:30 minutes
2 Squat snatch, 2 second pause at the knee

For 5 rounds, every minute
1 Hang squat snatch

3 Sets
6  Push press
6 Wide grip strict pull ups

WoD - Wednesday 15th November, 2023

Mid week and guess what… this is going to hurt! It will be uncomfortable.

You might be thinking whether there is anything wrong with me. I was funnily enough, angry when programming last week. But, that has meant that you are all getting some serious fitness. 😁

CrossFit Cardiff WoD
Within 10 minutes, climb the ladder of:
1 Power clean
2 Front squats
2 Power cleans
4 Front squats
3 Power cleans
6 Front squats
4 Power cleans
8 Front squats etc.
Barbell: 70/50kg

Rest 10mins

For time:
Row 2000m

WoD - Monday 13th November, 2023

They went with songs to the battle, they were young,
Straight of limb, true of eye, steady and aglow.
They were staunch to the end against odds uncounted:
They fell with their faces to the foe.

They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them.

CrossFit Cardiff WoD
Remembrance
Within 18 minutes, complete as many rounds and reps as possible of:
11 Hang Power Snatch (35/25kg)
11 Burpees
11 Thrusters (35/25kg)
11 Pull ups
On the 11th minute, pause for 1 minute in silence

WoD - Friday 10th November, 2023

Welcome to the end of the week and a serious Friday feeling! Get yourself rested and be ready to come down to the box to kick the arse out of 1000 box step ups tomorrow night! Clear Sunday and recover!

If you can’t make it, happy weekend team!

CrossFit Cardiff WoD
“Curiosity shop”
50 Kettlebell deadlifts (2 x 32/24kg)
150ft Handstand walk
50 box jump overs (24/20”)
75 Toes to bar
50 Box jump overs (24/20”)
150ft Handstand walk
50 Kettlebell deadlifts (2 x 32/24kg)

WoD - Thursday 9th November, 2023

Well I told you so… Janet will be screaming at this, and for two reasons:
1. It’s Thursday!
2. She just loves a burpee over the rower!

CrossFit Cardiff WoD
Every minute, on the minute, for 20 minutes:
Odd: 18/16 Calorie row
Even: 15 Burpees over the rower

Specialty
For 5 rounds, every 2:30 mins
2 Squat snatch, 2 second pause at the knee

For 3 rounds, every minute
1 Squat snatch

3 Sets
6  Push press
6 Wide grip strict pull ups

WoD - Wednesday 8th November, 2023

Mid-week and a very cheeky little kicking for you. All of you will love it… ish!

You’ll definitely love it more than the rest of the week! 😬😬

CrossFit Cardiff WoD
Within 10 minutes:
Establish a 1 rep max power clean and push jerk

Rest 5 minutes

For time:
Heavy Grace
30 Clean and jerks
Loading 80% of today’s 1RM

WoD - Monday 6th November, 2023

Welcome to a new week. Please remember that the gym is closed to host a CrossFit L1 this coming weekend, however… post seminar at 6pm, we are opening to perform the hero workout Chad.

Chad is an extremely challenging workout, it hurts a lot. It is supposed to. Consider what you do in prep throughout the day on Saturday and consider what you are planning to do afterwards and for Sunday. You will need to recover… and wash your knee sleeves!

Back to Monday…

CrossFit Cardiff WoD
For 5 Rounds, within 2:30:
10 Shuttle runs (25ft out and back = 1)
8 DB devil press (2x50/35lb)
Max pull ups
Rest 2:30 minutes between rounds