WoD - Thursday 22nd October, 2020

On this day, Thursday the 22nd of October, the world will unfortunately become a more difficult place to live. Every time you leave your houses you will need to be immediately on point, alert and fully tuned into your surroundings.
Listening acutely for the sound of screeching tires and the voice of Cath Knapton screaming…”get the f**k out of my way!!!” as her new and highly powered vehicle comes flying around the corner and straight towards you; firmly not in control!

The only saving grace that I can offer you is that she has watched a very in depth, you tube instructional video!

Good luck and god speed.

CrossFit Cardiff WoD
A: Within 15 minutes accumulate as many calories as possible on the rower*
*every 3 mins perform 30 Double unders

Rest 5 mins

B: Within 15 minutes accumulate as many calories as possible on the bike*
*every 3 mins perform 10 Russian kettle bell swings (24/32kg) 

Specialty
Front squat
3 - 3 - 3
Sets to be performed as straight sets at 110% of 1RM squat clean

Please get calories and loads up on the whiteboard…

WoD - Wednesday 21st October, 2020

Luckily, and just in time for another lockdown, we have had 5 Rogue echo bikes delivered to the box. You are welcome, although you are likely going to wish that lockdown had lasted longer when you get your hands on the evil f**ckers!

If you like the assault bike, you’re going to think that these are the ginger, bastard step child!

CrossFit Cardiff WoD
For time:
12 - 9 - 6
Thrusters (60/40kg)
Burpee box jumps (24/20”)

Please get your times up to the whiteboard once you have finished this horrendous sprint!

WoD - Tuesday 20th October, 2020

“UKactive currently has circa 1900 facilities feeding in weekly data looking at visits and confirmed Covid cases. The latest stats show that from opening up until the 11th October there has been 43.5million visits, over 5 million visits within the week, which gives a cases per 100,000 visits of just 0.98, which is very low risk, especially compared to other sectors.”

Armed with that information, Mark Drakeford and the Welsh Government have made the decision to force us to close a second time this year as Wales enters it’s “fire-break” lockdown.
In an open-ended lockdown, beginning on Friday, CrossFit Cardiff will sadly shut it’s doors until further notice. Drakeford has promised that this will be only until November the 9th. And although I trust him about as far as I could throw him (likely actually to be quite some distance), this is the date that we will plan for.

Therefore, I will be forced to adjust the class timings for Friday afternoon to the below:
12:00 - 13:00
15:30 - 16:30
16:30 - 17:30

Below are the further intended measures in order to attempt to facilitate your membership as much as possible while ensuring that there is still a business for you to return to following #lockdown2.0

• All reoccurring November memberships payments will be reduced to 50% of their regular price

• All 10-pack memberships will have expiration dates removed

• Zoom classes will re-start on Saturday 24th at and continue with the timings below:
  WoD: Weekdays: 07:30 - 08:30, 12:00 - 13:00 and 17:30 - 18:30
  WoD: Saturday: 10:00 - 11:00
  Yoga: 11:30 - 12:30

• Kettlebells and Dumbbells will be leased to those who want them (at 17:30 on Friday night only)

• A Halloween themed zoom party piss up on October 31st, event details to follow.

Anyway, back to the week ahead. Please keep an eye out for further details regarding any future horse shit constraints applied to us by a complete and utter muppet…
I personally thought that this post was well written with an extremely low level of sarcasm considering the current situation.

CrossFit Cardiff WoD
3 Rounds for time of:
60 Double unders
15 Overhead squats (50/35kg)
15 Pull ups

Specialty
Overhead Squat
3 - 3 - 3
Sets to be at 105% of your 1RM snatch

Please get times up on the whiteboard before you leave legends…

WoD - Monday 19th October, 2020

I hope you guys are reading this, satisfied after an awesome weekend. Fun filled and now with use of your forearms returned, ready to go head first into another week of training!

This time at the hands of Nicole. She’s definitely got an evil streak.

CrossFit Cardiff WoD
4 rounds, within 2 minutes:
10 Dumbbell hang cleans (2x50/35lbs)
8 Dumbbell shoulder to overhead (2x50/35lbs)
Max down ups
*Rest 4 mins between rounds

Get those reps up on the whiteboard please…

WoD - Friday 16th October, 2020

Happy Friday legends. I have a little housekeeping for you…

It’s the first time it’s happened, which, is very cool and so thank you for being such studs in the face of change. But this morning at 8am with a full class and one on the waiting list, we had a cancellation very close to the start of class and two no shows.
I absolutely understand how plans can change at the last minute, shit really does happen, something that 2020 has certainly shown. But, with current restrictions, my goal is to ensure that as few as possible miss out.

Therefore…PLEASE, PLEASE make sure that if you know you can’t make it cancel early allowing someone else to fill your slot.

CrossFit Cardiff WoD
For 3 rounds, within 3 minutes, complete:
10/7 Calorie bike
12 Kettlebell swings (24/20kg)
10 Burpees
12 Kettlebell swings (24/20kg)
10/7 Calorie bike
Rest 9 minutes between rounds

A billy brutal end to the week. Enjoy and there is still time to register for the Battle cancer event…do it!

WoD - Thursday 15th October, 2020

Some awesome PBs coming out of some strong lifts today legends. Fair fricking play!
Tomorrow will call for a longer, endurance style workout. Reps and sets are just low enough that if…you squeeze your little bums hard enough, you will be able to hold on unbroken each round!

CrossFit Cardiff WoD
Within 20 minutes, completed as many rounds and reps as possible of:
Run 600m
60 Double Unders
20 Toes to bar

Specialty
Front squat
3 - 3 - 3 - 3 - 3
@105% squat clean

Go hard, go fast and get yourself into that 5th round. Scores up please dudes!

WoD - Wednesday 14th October, 2020

No assault bike yet, however, never ever let your guard down. You have no clue when it’s coming. Sooner than you think more likely.

Blistering times for today’s little lung burner, with no reason to stop, you lot were flying high in the sky. Where, lactic acid is as plentiful as exercise induced asthma!

Onto some strength…

CrossFit Cardiff WoD
Hang power clean
2 - 2 - 2 - 2 - 2
The goal is to build to 80% of your 1RM power clean and increase each set. Basically start really fricking heavy, and finish heavier. Push yourself to fail.

WoD - Tuesday 13th October, 2020

Lucky, for some, number 13. At least it’s not a Friday hey.

You lot will be far too busy to worry about what the date is, hopefully you will be so all over the place that you shouldn’t actually know what day it is anyway. Tomorrow is an unbroken (I know you can do it) and fast sprint! Allow your lungs to bleed, you will be fine…in a few hours.

Prove the haters wrong, you can get savagely fit in just 6 minutes…

CrossFit Cardiff WoD
For time:
20 Dumbbell Snatch (50/35lbs)
40 Wall balls (20/14lbs)
20 Dumbbell Snatch (50/35lbs)
40 Wall balls (20/14lbs)
20 Dumbbell Snatch (50/35lbs)

Specialty
Overhead squat
3 - 3 - 3 - 3 - 3
Load: 100% of squat snatch
Plus. De-load to 50% and:
Snatch balance
3 - 3 - 3

WoD - Monday 12th October, 2020

You’re arses are mine for the week! Stand by for some challenging yet super fun (of course) workouts. And remember, we have an exclusive competition through Battle Cancer this weekend. Get your arses amongst it, grab a team and get involved, it is for an awesome cause!

More info for this is on the Facebook members group, our IG and the Battle cancer IG as well as this blog from a few days ago. All measures to prevent the spread of COVID have been implemented.

Below is the link you need to register:
https://www.eventbrite.co.uk/e/118612777009

For existing teams, you will need to register via Competition Corner so that they are able to submit their scores and will get emails with the workouts etc. 

Link here:
https://competitioncorner.net/events/4092/tab/details 

Anyway, workout time, we begin the week with a hero…

CrossFit Cardiff WoD

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

“Roy”
5 Rounds for time of:
15 Deadlift (100/70kg)
20 Box jumps (24/20”)
25 Pull ups

Please get times up on the whiteboard before you trot off on your merry ways…

WoD - Friday 9th October, 2020

Short but sweet. Ready for a weekend of fun…

Before that though…get yourselves ready for some evilness on that bike…

And lastly, in case you hadn't heard me say it…FUCK COVID-19!!

CrossFit Cardiff Partner WoD
10 rounds for time of:
5 Handstand push ups
50 Double unders
5 Power cleans (80/55kg)
These are you go, I go rounds

Rest, and then…

Tabata assault bike
You go, I go, for calories

WoD - Thursday 8th October, 2020

The week is nearly done, close to the end. And by the looks on your faces once you’d finished that workout today, you need the welcomed break that the weekend provides.

But, before that solace arrives, you have two more workouts to do. Both involving more cool gymnastics, and one…the ass bike! Speaking of ass bikes, guess what I have ordered…

CrossFit Cardiff WoD
For 4 rounds, each for time:
500m row
25 Toes to bar
To be completed within an 8 minute window, resting the remainder.

Specialty

Front squat

2 - 2 - 2 - 2 - 2

100% of squat clean

Go fast for the most amount of rest possible.

WoD - Wednesday 7th October, 2020

Following lots of heavy lifting, tomorrow is a cheeky sprint. With some simple and a little more complex gymnastics, a very saucy little triplet programmed by none other than the Bananaman…Alfie!

And to note, with a little guidance, he has also been the brain child behind this whole week. A very challenging week is set to be too!

CrossFit Cardiff WoD
5 Rounds for time of:
5 Bar muscle ups
10 Deadlift (100/70 kg)
15 Bar over burpees

Please give the big man a rona foot when you see him next…

WoD - Tuesday 6th October, 2020

When will Cardiff have Lime/bird or any electric scooters, they are f**king legit, especially after a few beers! We NEED to get this spread around enough to have it land on Drakeford’s desk!
Surely though, the scooter police will be out and about with their morale hoovers and fun sponges, lapping up all the joy that these wonderful machines create.

If you go somewhere with them and don’t use them, you have missed out!

CrossFit Cardiff WoD

A: Within 10 minutes, complete as many reps as possible, for quality of:
Turkish Get Ups (alt arms)

B: Front squat
3 - 3 - 3 - 3 - 3 - 3 - 3
Max load maintained across sets

Specialty
Overhead squat
2 - 2 - 2 - 2 - 2
Straight sets at 100% of squat snatch

Get loads up on the whiteboard…in RED marker…if you PB.

WoD - Monday 5th October, 2020

On Friday night I was violated! A woman, dressed in a mask, gown, gloves and a visor, with no offer of buying me a drink or even requesting me as a facebook friend, shoved a swab right down my throat!
Following this consensual yet aggressive activity, she said nothing and kicked me straight out of the booth. I felt used, discarded to one-side like a deflated party ballon that’s had its day.

Now before you leap to my defence (like i know you would), she was simply following procedure. Policy. Not because I had been exposed or had any symptoms, but just due to entering a specific area.

And the good news…I passed with flying colours. FREE and negative.

CrossFit Cardiff WoD
For 5 rounds, within 2 minutes complete as many reps as possible of:
Run 300m
Alternate hang Dumbbell clean and jerk (50/35lbs)
Rest 4 minutes between rounds.

Please get reps up to the whiteboard before you go smash Monday in his/her respective reproductive organs…

WoD - Friday 2nd October, 2020

To get involved with a very cool venture

The Battle Cancer Team heading to us on the 17th of October for their UK City League!

🚀Teams of four

🚀Fun, accessible workout challenge

🚀Win epic prizes from BLK BOX and WIT

🚀Raise funds for your chosen cancer charity

🚀Free NOCCO, temporary tattoos, purchase Battle Cancer x WIT range, try out Hyperice recovery devices

SIGN UP HERE! https://competitioncorner.net/events/4092/tab/details

The Workouts:

• Workout 1 is an AMRAP: As Much raised as Possible. Fundraise for your chosen cancer charity or simply donate! The more you raise, the higher your score! £1 = 1 rep. 

• Workout 1 and 2:  2 x 9-minute workouts completed one after the other with 5-minutes rest in between, creating a 23 minute challenge. 

The Prizes:
Each team that enters and submits their scores and videos will be entered into a draw to have the chance to win 🏆

• Prize WIT - Travel to London for your team for a money-can't-buy experience at WIT Fitness including personal shopping experience, kit drop, workout with WIT's coaches, photo shoot, AND become the faces of the new Battle Cancer x WIT campaign.

• Prize BLK BOX - Travel to Belfast for your team for a money-can't-buy experience at BLK BOX including a a behind the scenes glimpse of BLK BOX’s HQ in the iconic Titanic quarter. As well as the chance to train at BLK BOX's showroom gym and tour its HQ and workshop, you will also design, engineer and fabricate their own personalised piece of kit to take home.

Back to the week and your last instalment, my email inbox is going to explode with all the class cancellations hey…

CrossFit Cardiff WoD
For time:
Run 5km

Scores up on that whiteboard please. IN RED IF IT IS A PB…

WoD - Thursday 1st October, 2020

Pinch, punch…soon enough, we will be free of 2020 (the clock is counting down) and everything bad in the world will melt away. At least that’s the word on the street.

Until then however, we have October, November and December to deal with. Speaking of which, it truly is with a heavy heart, but not really to any surprise, that I am likely going to have to cancel the infamous CrossFit Cardiff Xmas party. This will likely be the last thing currently on everyone’s minds but, if I can salvage any form of celebrations by then then I am fully prepared to do so and do have an idea up my sleeve.
All will be revealed as soon as I know.

For now, let’s just bury our heads in the depths of workout pain…

CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
15 Handstand push ups
15 Toes to bar
15 Burpees
15 Box jumps (24/20”)

Specialty
3 Squat Cleans + 2 Front squats*

*these are at 80% of your 1RM clean with a 2 second pause in the bottom of the front squats.

Please get those rounds and reps up the whiteboard…

WoD - Wednesday 30th October, 2020

So where are yesterday was a heavy day, today isn't! Today is metabolic conditioning, it just happens to involved two weightlifting movements which happen to be moderately heavy!
Not to worry, you have a “rest” as you change your own load! ;-)

Enjoy, enjoy!

CrossFit Cardiff WoD
5 rounds for time:
20 Deadlifts (80/55kg)
10 Front squats (60/40kg)

Please use a sanitised pen and get those times up to the whiteboard…

WoD - Tuesday 29th October, 2020

Well the summer was “fun!” Nope, this post is not about the weather or any hilarious story of someones escapades, but about a little bit of admin.

As you all just love to get up on a Saturday morning, when an overwhelming percentage of the population are wallowing in the self induced pity of a hungover state, and thrash yourselves with fitness.
Refusing to acknowledge to the savagery caused by the mixing of last nights drinks and instead rock up to see if the assault bike calories will cure said evil present in your souls.

Well we have listened and therefore from this Saturday (October 3rd) will be putting on an additional class.

This does mean a mild bit of announce however…

Those of you who have booked on, and or are on the waitlist will be cancelled off and will be required to rebook.

The new class timings will be as follows:

WoD: 09:00 - 10:15
WoD: 10:15 - 11:30
Yoga: 11:30 - 12:30

The capacity of the Saturday WoD classes will be set to 25.

All of those who receive an email saying that your class has been cancelled by the organiser will also see that the message says…READ THE BLOG! 😉

CrossFit Cardiff WoD
Strict Press, push press, push jerk
7 - 7 - 7
5 - 5 - 5
3 - 3 - 3*

*Load should be increase following each set. But, just listen to the workout brief. It’s not easy to understand!

Specialty
For 5 sets*:
3 Squat Snatch
2 Overhead Squats (2 second pause at the bottom of the last rep)

*these sets are to be performed at 80% of 1RM

WoD - Monday 28th September, 2020

Well it’s been a really busy day on Saturday. Speed was of the essence meaning that not only did the old wall mounted rig come down, but the new one went up.
One hell of a day’s graft. Super early morning hero workout, followed by a load on manly stuff, followed by a massive coffee, and more manly arsed stuff! Ending the day with copious amounts of manly beer! Legit!

What that all meant was, is that I had a free day today in the sunshine. Which was well spent being butchered by Han and bonding with the furry legend! Happy days!

CrossFit Cardiff WoD
In teams of 3, perform 15 rounds for time of:
20/15 Calorie assault bike
200m Run
50 Double unders

These are you go, I go rounds.

Get those times up to the whiteboard before you leave into lockdown…

WoD - Friday 25th September, 2020

You lot are billy bonkers, and actually want hero workouts all the time. Even expressing disappointment when there wasn’t five in a row! Just be extremely careful what you wish for! ;-)

Even though it isn’t, you’ll think that tomorrow’s workout is a hero! Good luck!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 20 minutes of:
75 Double unders
50 Wall balls (20/14lbs)
25 Kettlebell swings (32/24kg)

Please post rounds and reps to the whiteboard on your merry ways out the door to a now SUNNY arsed weekend!