WoD - Thursday 27th August, 2020

These will be short and sweet, for the rest of the week. I am kind of sorry, but also am not, you know what they say…you can’t polish a…ass bike sprint!

CrossFit Cardiff WoD

Each for time:
30/25 Calorie assault bike
Rest 6 minutes
25/20 Calorie assault bike
Rest 4 minutes
20/15 Calorie assault bike
Rest 2 minutes
15/10 Calorie assault bike
Rest 2 minutes
20/15 Calorie assault bike
Rest 4 minutes
25/20 Calorie assault bike
Rest 6 minutes
30/25 Calorie assault bike

Individual times up to the board please legends…

WoD - Wednesday 26th August, 2020

A hero workout to kick off the week blows the cobwebs out…nothing quite like it! You are very welcome. Followed by a pretty vile and uber fast AMRAP, needing a little break…unlucky, it’s never going to happen!

However, tomorrow we are intentionally slowing the pace down and increasing the load. A heavy pulling day. Far fewers reps, much heavier weight. Get that pyramid loading on.

CrossFit Cardiff WoD
Deadlift
3 - 3 - 3 - 3 - 3*

*These are in a pyramid style. The goal is NOT to set a new 3RM, but to lift heavily across all sets. Begin at 80% of your 1RM and lift as follows…80/85/90/85/80%.

Loads up on the whiteboard please team…

WoD - Tuesday 25th August, 2020

Respects paid and everyone has learnt that running a 400m with a plate sucks massively! How easy is it to add difficulty to something, here…just carry this.

Tomorrow the time may decrease but that really just means that the pace increases! The rep ranges are intentionally low, loading light, meaning that you can all move with speed!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 10 minutes of:
8 Toes to bar
10 Box jumps (24/20”)
12 Push press (45/35kg)

Please get those rounds and reps up on the whiteboard…

WoD - Monday 24th August, 2020

Happy Monday team. I hope you all are no where near as hung over as I currently am, and have had enjoyable weekends!

Here’s to another week of hard training, starting with a hero WoD…enjoy…

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

CrossFit Cardiff WoD
“Harper”
Complete as many rounds and reps as possible, within 23 minutes of:
9 Chest to bar pull ups
15 Power cleans (60/40kg)
21 Air squats
Run 400m (with a 20/15kg plate)

Please write your times up to the whiteboard…

WoD - Friday 21st August, 2020

Finally instalment prior to the weekend.

If you lot are interested, Eric Roza (the new owner of CrossFit) put out a pretty cool “Community Town Hall” (essentially a brief of what has happened recently and what is new to come), some communications from the horses mouth. Information for the direction that the company is going in. If you have been involved for any length of time, you will understand that this is a big deal, the first time I’ve ever seen it happen.

Enjoy, here is the link…link

Drink a beer while you’re watching…

CrossFit Cardiff WoD
Within 10 minutes, complete as many reps as possible of:
15 Burpees
50 Double unders
Rest 5 mins
Within 10 minutes, complete as many reps as possible of:
10/7 Calorie assault bike
10 Dumbbell snatch (50/35lbs)

Please get both AMRAP scores up to the whiteboard and head out for a boozy Friday night…

WoD - Thursday 20th August, 2020

Now that you are ready to look good on the beach, we need to develop your cardio to a level where you might actually be useful in some sort of Baywatch, life saving event, looking like tanned (which everyone of already is) adonis’s as you perform said heroic feat.

Luckily, (same but different) we’ve got your back…

CrossFit Cardiff WoD
5 rounds of, within 3 minutes:
Run 400m
Max calorie row
Rest 6 mins

Please get those cals up to the whiteboard…

WoD - Wednesday 19th August, 2020

Hump day and a gymnastics focus. We want to make you bulletproof and to do so, first you need strength. The required intrinsic strength about the joint to support additional movements such as kipping. The way to do it, strict movement! Luckily, we’ve got you covered…

As well as chuck in a little bit of abdominal savagery too! You are welcome

CrossFit Cardiff WoD
For time
10 to 1 reps of:
Strict pull ups (pronated grip)
Press ups

Core accessory
3 rounds: 
60s hollow 
Rest 30s
60s side plank 
Rest 30s
60s Side plank
Rest 30s
60s Superman hold

Please write comments up on the whiteboard…

WoD - Tuesday 18th August, 2020

Nothing like a cheeky half month of rain inside of 20 minutes to soak you through to your pants on a dog walk hey! The good news is that it did not penetrate my skin and so I was just fine. After wringing out my socks on my safe return home I had no dramas! I know you’d all be worried otherwise.

No complaining about tomorrow’s workout, it would have been so much worse had I not asked Ash just what the f**k he was thinking! 😉😳

CrossFit Cardiff WoD
5 rounds for time:
10 Overhead squats (60/40kg)
20 Toes to bar

Get those times up on the whiteboard once you have the sensation back in your arms please…

WoD - Monday 17th August, 2020

Happy Monday team! With a week back into training life is getting better, just remember, after 5 months off it takes a minute to get back into the thick of it. Despite the back garden training, certain movements can leave their mark, be overly cautious and scale where needed.
I want you to be able to train tomorrow, and the next day and next, with no dramas.

CrossFit Cardiff WoD
Every minute on the minute for 25 minutes:
5 power cleans (70/50kg)
4 power cleans (80/55kg)
3 power cleans (90/62.5kg)
2 power cleans (100/70kg)
1 power clean (110/77.5kg)

Build load throughout each block, get loads to the whiteboard… 

WoD - Fridy 14th August, 2020

Of course it’s a snatch. A squat snatch…I mean what better way is there to spend a Friday?!

Thats it, and really all you need!

CrossFit Cardiff WoD
Snatch
1 - 1 - 1 - 1 - 1 - 1 - 1

For the heaviest load possible following lockdown. Get those loads up on the board please!

WoD - Thursday 13th August, 2020

Told you that was going to be hot and sweaty hey (don’t complain, we’ll all be freezing again before you know it)! Now all you have to do between now and the weekend is to perform another 3 part destruction of a workout as well as lift some heavy load. What kind? You’ll just have to wait until tomorrow.

Fun times tomorrow. Give each piece a max effort…

CrossFit Cardiff WoD
Complete each section for time
A: “Diane”
21 - 15  - 9
Deadlift
Handstand push up
Rest 5mins
B: 75 Toes to bar
Rest 5 mins
C: Row 1,000m

Individual times up to the whiteboard please team…

WoD - Wednesday 12th August, 2020

Enjoy that little baptism of fire?! A wonderful welcome back to the gym right?! Well don’t you worry if you missed it, there is another coming very soon!

Not tomorrow’s WoD, that’s just plain “easy”! This workout is one that has been adjusted from a variant that I programmed back in 2014. The original attracted so many complaints that I had to do it to find out why. Now I will of course typically attempt to perform these workouts prior programming them for the gym…so long as I am not attempting to complete a shit ton of hero workouts with no where near enough time. Or if I am away…luckily the last time, 5 years ago almost to the day…I just happened to have a med ball with me and a dressing gown tie to keep the hotels bathroom door open. Which, is another story.

CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Double unders
Medicine ball cleans (20/14lbs)
Burpees

Please write those red hot times to the whiteboard…

WoD - Tuesday 11th August, 2020

And so, after easing you in nice and gently with a hero workout, the heat is about to be turned up. Tomorrow we will attack a three part workout, each for time and potentially vile. Ample rest between efforts should ensure that there is entirely no reason for you not to go completely bonkers!

Good luck!

CrossFit Cardiff WoD

Complete each section for time:
A: “Grace”
30 Clean & Jerk (60/40kg)
Rest 5mins
B: 75 Pull ups
Rest 5mins
C: Run 1 mile

Please get your individual times for each part up on the whiteboard…

WoD - Monday 10th August, 2020

Well the day is finally here, we can train inside! Nearly 5 months of forced closure has I’m sure, been utterly devastating for many businesses. You lot have stuck true to us and supported throughout, I will be forever grateful for that.

We still however, aren’t out of the woods with regards to COVID, and your classes will look a little differently than they used to, maybe the new norm; I very much hope not.

Please Read

• Please remain in your car until a few minutes prior to class

• Entry and exit will be through alternative roller doors

• Temperature spot checks will be made

• SHOULD YOU EXPERIENCE ANY SYMPTOMS SIMILAR TO COVID, PLEASE REFRAIN FROM ATTENDING CLASS

• Listen to the coaching staff intently, so as you know exactly what to do and when, making life easy for us and ensuring that you stay well clear of the naughty box

• PLEASE BOOK INTO CLASS and CANCEL IF YOU CAN’T MAKE IT

• Should your plans change at the last minute, do not assume you can just jump into an earlier class

• We are going to have a good, very hard week of training. Enjoy and listen to what your body is telling you. If you need a rest, REST!

The following timetable will be implemented until further notice

CLASS SIZES WILL BE LIMITED TO 20 ATHLETES

CrossFit Cardiff WoD

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Jenny
Complete as many rounds as possible in 20 minutes of:
20 Overhead Squats
20 Back squats
Run 400m
20/15kg barbell

Please get your rounds and reps written to the whiteboard…

WoD - Friday 7th August, 2020

Well I never thought I’d have to have the gym “fogged” but I guess those are the times we now live in.

The long wait is at an end, as from Monday we will be able to train indoors, the “rules” have yet to be announced from the Welsh Government, shock horror, and so we will be mere abiding to social distancing policies (nothing new there) and ensuring that there is a one-way system for entry and exit, no changing room facilities and requesting that you all bring your own water.

As with everything throughout this process we have tested the water first, with the goal of not having to remove any services, but rather add once we know it works. Therefore, for next week, the current timetable will remain and we will add further classes as required.

Please make sure that you book into all classes - as we can unfortunately not guarantee that walk ins will be able to be facilitated. Cheers legends and see you on Monday.

As always, you’re safety is our priority

CrossFit Cardiff WoD

For time:
Run 1 mile
20 Devil press (50/35lbs)
Run 800m
20 Devil press (50/35lbs)
Run 400m
20 Devil press (50/35lbs)
Run 200m
20 Devil press (50/35lbs)

Please write completed times to the whiteboard…

WoD - Thursday 6th August, 2020

The second “heavy” day since #lockdown (ps…FUCK lockdown) and only “heavy” as there are shit tons of reps! And it’s from the floor…wonderful!

Old skool pyramid set, simple and vile! You are going to love it!

CrossFit Cardiff WoD
Front squats
7 - 5 - 3 - 5 - 7
Max load on each set - rest as needed

Please post loads per set to the whiteboard…

WoD - Wednesday 5th August, 2020

A very well known hero workout for you guys tomorrow, one that hurts like hell and one that I would advise a lot of you scale to ensure movement quality and the correct stimulus. This workout should be done within 10 minutes, comfortably. Well, you won’t be comfortable but you shouldn’t have a problem getting it in within the timeframe.

CrossFit Cardiff WoD

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“DT”
5 Rounds for time:
12 Deadlift
9 Hang power clean
6 Shoulder to overhead
Barbell load: 70/50kg

Please post times to the whiteboard…

WoD - Tuesday 4th August, 2020

I have two boring pieces of info for you tonight team, sorry:

1. IF YOU HAVEN’T RETURNED YOUR EQUIPMENT TO THE GYM YET, PLEASE DO SO. ASAP. Each day from now that it is outstanding, will be an additional 5 minutes that Ash will spend sat, naked on your face following a weighted 10km run. Your choice.
   Thank you to those who have, you have avoided Ash’s but hole!

2. Secondly…WE HAVE AN L1 AT THE GYM THIS WEEKEND (kind of - a very bizarre socially distanced L1). Therefore the workout will be led by Conners Conroy, at Roath Park. Please look out for details on the members group.

Anyway, here’s to hopefully one of the last workouts that we HAVE to do outside.

CrossFit Cardiff WoD
5 rounds of within 2 mins:
20/15 Calorie assault bike
Max calorie row
Rest 4 mins between rounds

Please write calories rowed up on the whiteboard…

WoD - Monday 3rd August, 2020

So two very cool things have come about since I posted a blog:
1. Drakeford has stated that we can open the gym INSIDE on August 10th. A week today (well tomorrow technically, but you know what I mean). Keep your eyes peeled for further announcements as to how this will look.
2. Tom Downey kicked the arse out of a running workout…f**k yes Tom!

Lastly, no complaints about tomorrow’s workout…you are seriously lucky that I have your backs. Otherwise you’d be dragging a mat for around 12 minutes of it.

CrossFit Cardiff WoD
Within 20 minutes, complete as many rounds and reps as possible of:
200m Overhead dumbbell carry (50/35lbs)
20 Burpees
50 Double unders

Get those Monday blues gone and instead, chuck your scores up on the board…

WoD - Friday 31st July, 2020

Happy Friday legends, welcome to the weekend where you are going to have to be on your A-game, staying well away from a pinch and a punch, first of the…

Another Saturday class is jam packed and excited to throw right down in car park fitness. Maybe there’s a new brand there!

Awesome week of training, enjoy a week earned cold beer or ten!

The workout I have for you tomorrow is one that is administer on the CrossFit L1 (apart from the over the bar part, RX+), and it is thoroughly enjoyable…to watch!

CrossFit Cardiff WoD
3 Rounds for time:
15 Thrusters (40/30kg)
12 Bar over burpees

Please get those blistering times up on the whiteboard please…