WoD - Wednesday 11th September, 2024

Guess what’s back… in a slightly different format.

Now then, yes it is going to destroy your peachy little butt cheeks and yes, consistency of strength work is really effective.
Give a dog a bit of cheese each time it bites the neighbour and soon enough it will bite the poor bastard for cheese. Lung a lot and your ass WILL give people whiplash when you walk past them on the street.

CrossFit Cardiff WoD
Back rack walking lunge
12 - 10 - 8 - 10 - 12

Aim to start at your heaviest set from the week before. Increase load as reps decrease, then maintain or increase load as reps increase.

WoD - Tuesday 10th September, 2024

There is NOT any surprise fitness tomorrow, but this is exactly what happened the last time that there was!

CrossFit Cardiff WoD
A: Within 5 mins:
Max calorie assault bike*

Rest 5 mins

B: 5 rounds each for time:
Individual Calories

Rest 3 minutes between rounds

*Divided total by 5 to achieve reps for part B

Specialty
Bar muscle ups

5 Sets
'X' rep bar muscle up*
Rest 1:00 between sets
*X = 10-20% of BMU test. Aim to get more reps than last week

5 Sets
5 - 10 Strict ring pull-ups
5 - 10 Strict ring dips
Rest 1:00 - 1:30 between sets

3 Sets
5 - 10 Rotating toes to bar

WoD - Friday 6th September, 2024

Happy Friday! I don’t think anything big is coming your way this weekend, other than raging DOMs that are going to make having a curry a bad idea!
Have a cracking weekend! 😁

TAPE YOUR FINGERS!!!

CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
GHD sit ups
Kettlebell swings (32/24kg)

WoD - Thursday 5th September, 2024

So all you need to do for one quiet morning with three dogs is to take them away to Cornwall for a long weekend and smash them on two hour long beach and coastal path walks, twice a day. Got it!

CrossFit Cardiff WoD
4 Rounds for time:
Run 400m
15 Overhead squat (60/40kg)

Specialty
5 Sets
Clean + Hang clean * 5s descent on hang

4 - 4 - 4 - 4 - 4
Incline bench press
Build each set

WoD - Wednesday 4th September, 2024

The issue was that Mikey B was away on a cruise, loving life and drinking shots for cocktails instead of programming the week ahead. Meaning that you poor buggers have to have a double week of me. That is why you are all currently struggling to walk. It’s his fault entirely.

CrossFit Cardiff WoD
Within 8 minutes complete as many rounds and reps as possible of:
100 Double unders
20 Pull ups

Rest 4 minutes

Within 6 minutes complete as many rounds and reps as possible of:
10/8 Calorie assault bike
4 Bar muscle ups

WoD - Tuesday 3rd September, 2024

The Air BnB sauna and hot tub hang over is in full effect! I need to get both and fast! Not being able to get up out of bed and drink a coffee while my sauna is heating up SUCKS!

All I have to do to achieve this is to start crapping money!

You’ll feel like you’ve been in a sauna after doing tomorrows workout! Just wait for the explanation.

CrossFit Cardiff WoD
5 minute max distance row
Rest 5 minutes

5 Rounds for max distance
1 Minute row
1 Minute rest between rounds
Rest 5 minutes

10 Rounds for max distance
30 Second row
30 Second rest between rounds
Rest 5 minutes

20 Rounds for max distance
15 Second row
15 Second rest between rounds

Specialty
5 Sets
‘X’ rep bar muscle up
Rest 1:00 between
X = 10-20% of 5:00 bmu test

For 8 rounds, every 45s
1 - 3 Strict toes to bar

3 Sets
8 Incline bent over row + 3s negative each rep
10/10 Dumbbell rollbacks
20 - 25 GHD sit ups

WoD - Monday 2nd September, 2024

The ‘embers are upon us, but that’s okay! They are no longer feared!

“I might bring superficial chaos, but I’m safe at the roots.“
Cornwall is pretty cool, it turns out!

CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12 - 12
Start heavier per set than the front rack last week. Increasing load

WoD - Friday 30th August, 2024

Whoop, hollar, cheer, and get naked to celebrate the bestest coaches birthday today… Nicole (I’m not actually sure how old I am) Hagan.

Give her some love if you are lucky enough to see her this weekend! We can all celebrate with a ridiculously disgusting chipper style workout.

CrossFit Cardiff WoD
For time:
Run 800m
50 Wall balls (20/14lbs - 10ft)
50 Kettlebell swings (24/20kg)
50 Box jump over (24/20”)
50 Kettlebell swings (24/20kg)
50 Wall balls (20/14lbs - 10ft)
Run 800m

WoD - Thursday 29th August, 2024

The weekend flys in when you only have to worry about 4 days hey! New subject. Let’s hope this Indian summer is right around the corner!
You’d think after 14 years of writing these blogs every week, I’d have waffled more shit about the weather more often!

CrossFit Cardiff WoD
5 Rounds, each for time and load:
Row 500m
1 Snatch
Rest 3 minutes between rounds

Specialty
3 - 3 - 3 - 3 - 3
Clean + 3s pause below knee

6 - 6 - 6 - 6 - 6
Incline bench pres
Build each set

WoD - Wednesday 28th August, 2024

Mid-week and we are going to go short and pretty painful. Due to the fact that I do not have “barricades” we will be re-creating the 2024 CrossFit Games workout “Firestorm” the best way possible…

CrossFit Cardiff WoD
3 Rounds for time of:
15/11 Calorie echo bike
11 Rower facing burpees

Sorry not sorry!

WoD - Tuesday 27th August, 2024

Back into the THICK of it, but only for a short assed week. Lucky buggers but… isn’t it the last one of the year??? I never know!

A cheeky strength day for your butts! Seeing as soon enough it’s going to be September and those bad boys will need to be ready to crack chestnuts in front of the open fire this Christmas.

CrossFit Cardiff WoD
Front rack walking lunge
12 - 12 - 12 - 12 - 12
Increase load as technique allows

Specialty
Within 5 minutes:
Max bar muscle ups

For 8 rounds, every 45s
1 - 3 Strict toes to bar

3 Sets
8 Incline bent over row + 3s negative each rep
10/10 Dumbbell rollbacks
20 - 25 GHD sit ups

WoD - Bank Holiday Monday, 26th August, 2024

Welcome to a new week, and a Bank Holiday at that… 4 day!

Please remember the opening hours are as stated below, enjoy your morning hang over relief…

Open gym: 09:00 - 10:00
WoD: 10:00 - 11:00
Open gym: 11:00 - 12:00

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 21 minutes of:
18 GHD sit ups
9 Ground to overhead (60/40kg)
6 Ring muscle ups

WoD - Friday 23rd August, 2024

HAPPY FRIDAY! Remember the hours, remember NOT to go to work on Monday (unless you have to go to work) and remember you can get drunk on Sunday night free of judgement come Monday morning!

CrossFit Cardiff WoD
3 Rounds for time of:
Run 400m
25 Toes to bar
25 Wall balls (11/10ft)

WoD - Thursday 22nd August, 2024

We are close, the weekend is upon us and I’ll bet you cannot wait! Not only is it a weekend, but a bank holiday!

Class timings are below:
Open gym: 09:00 - 10:00
WoD: 10:00 - 11:00
Open gym: 11:00 - 12:00

Enjoy a long and hopefully sunny mini-break!

CrossFit Cardiff WoD
A: Build to a 1RM strict press

B: 5 - 5 - 5 - 5
At 85% of 1RM

Specialty
2 - 2 - 2 - 2 - 2
Clean + 3s pause below knee

8 - 8 - 8 - 8 - 8
Incline bench press
Build each set

WoD - Wednesday 21st August, 2024

There were some serious shapes pulled on that dance floor yesterday, mainly on account of assault bike providing some wobbly assed legs!
Tomorrow isn’t going to be much better I’m sorry…

CrossFit Cardiff WoD
10 Rounds for time:
3 Overhead squats (80/60kg)
3 Bar muscle ups
30 Double unders

WoD - Tuesday 20th August, 2024

A spot of Tuesday fun coming your way! Obviously fun is entirely subjective…

CrossFit Cardiff WoD
8 Rounds for time and load:
Within 2 minutes:
12/10 Calorie assault bike
1 Power clean
Rest 3 minutes between rounds

Specialty
Complete a max set of bar muscle ups
Rest 3:00
4 x 25%
1:30 rest

3 Sets
8 Incline bent over row + 3s negative each rep
10/10 dumbbell rollbacks
20 - 25 GHD sit ups

WoD - Monday 19th August, 2024

I’m late again yes, but this time it’s Nicole and Meg’s fault! They only went and got into the final of the South West Regional, placing third overall! What a bunch of studs!

Congratulations girls, you kicked ass! I’d put up a picture of you both on the podium but you had knee sleeves on and so I didn’t want to provide any further embarrassment! 😉

CrossFit Cardiff WoD
Every minute on the minute for 20 minutes
Minute 1: 15 Thrusters (40/30kg)
Minute 2: 12 Burpee over bar
Should athletes fail to achieve their designated rep ranges on any round then the remaining time should be completed as an AMRAP.

WoD - Friday 16th August, 2024

We’re there team, Happy Friday and safety in numbers…

CrossFit Cardiff Partner WoD
Partner “Ingrid”
20 Rounds for time:
3 Snatches (60/42.5kg)
3 Burpees over bar
These are you go, I go rounds

WoD - Thursday 15th August, 2024

The weekend is nearly upon us! Get yourself ready for some serious chilling, drinking, fitnessing, bronzing, whichever ing’s you decide!

Glutes first though!

CrossFit Cardiff WoD
Back rack lunges
8 - 8 - 8 - 8 - 8 - 8

Specialty
2 - 2 - 2 - 2 - 2
Low hang clean with 5s descent from hip

10 - 10 - 10 - 10 - 10
Incline bench pres
Build each set

WoD - Wednesday 14th August, 2024

For the first time in 12 years of teaching CrossFit seminars I forgot my laptop. Turns out I still can’t pack on autopilot. Meant that I couldn’t post the blogs and yesterday I was so excited to do the workout Helen that I forgot.
Back on it now though!

Quote of the day today from Rhys… “the front squats will be easier than the rest”

CrossFit Cardiff WoD
Within 18 minutes complete as many rounds and reps as possible of:
21/18 Calorie echo bike
18 Toes to bar
6 Power cleans (80/60kg)