WoD - Thursday 11th of February, 2021

Sometimes people come into your life a little unexpectedly, when you least think, dig their claws in and do not let go! Lucky her name is Cath Knapton, we all love her and today is her birthday!

From a member to a members member, to a sister to most of us, not many folk I know would at the drop of a hat bring you: Penylan Pantry veg boxes; double cream; lend you her car or drive you to Swansea to get yours and swap a works shift to dog sit your utter nightmare of a cocaine snorting, possessed animal!

The fact that she is such a close friend is one of the many reasons why i am grateful for having CrossFit Cardiff, despite spelling her name with a K for at least 6 months!
But hey, maybe if I hadn’t have done that, things would be different!

Happy Birthday you legend, we all love ya!

CrossFit Cardiff WoD
For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps of:
Strict handstand push ups
Press ups
Dumbbell row*

*perform on both arms before moving on

F**k your workout videos…tag the shit out of Cath for her big day!

WoD - Wednesday 10th February, 2021

Wednesday hump day, do you need anymore?

The countdown to Brewdog is on…three more days and two more before I show you something very cool…for me anyway!

By the way, Ash just L O V loves a jumping lunge!

CrossFit Cardiff WoD
For time:
150 jumping lunges*

*EMOM perform a 15s plank

Get those quad burning videos uploaded to the gram…

WoD - Tuesday 9th February, 2021

It’s the 9th of February, and with only 28 days in this month it will actually be the summer before you know it.

Back inside the gym, throwing down in our little boxes on the floor, loving life and basking in the sun! Cannot wait!

Until then…get your arses on zoom!!!

CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10 reps of:
Dumbbell snatch
Sit ups

Loading
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg

WoD - Monday 8th February, 2021

This weekend I learnt a lot about the nature of some; I suppose I already knew from multiple examples. However, this time being very close to home was a tough pill to swallow.

All you have to do is hold your hands up to fault, yet even when confronted with unarguable facts, folk bury their heads in the sand and refuse to demonstrate integrity.

This might be a plea that falls on many deaf ears but…if you are a dog owner please be responsible. Allowing dogs to meet, off lead or on, when you don’t know them is irresponsible behaviour. Dogs are animals, not humans. Socialisation couldn’t be more rubbish, just think of what animals do in nature. Dogs should be taught to ignore, if they allowed to play it is because they are known and play can be controlled.

If you let it happen you will create reactivity and when you don’t want to play anymore because you are late for work, whatever, you will create frustration. Frustration leads to aggression and aggression causes big problems.

A slightly different post from me tonight, absolutely noting to do with fitness, but…it’s either relevant or educational! 😉

Back to it. Get those Monday blues blown away by thrashing yourself senseless!

CrossFit Cardiff WoD
4 rounds of:
0 - 1 = max burpees
1 - 2 = max double unders
2 - 4 = run 400m

Good luck and that will sort your weekend cobwebs out. Post to the gram…

WoD - Friday 5th February, 2021

FRIDAY!!! And not just any Friday.

Today, 10 years ago, at 4:30am I was hurling the clearly unnecessary and surely additional (spare) nuts and bolts provided by the very generous GHD company, into the busy just outside the original box.
Ready to head home for about 3 hours sleep, which, in the last few weeks had become the norm.

Changing rooms built, most of the masking tape removed (I’d still find some months later), and brand new, shiny gear everywhere. Not to mention a state of the art (really was at the time), custom made rig which you all grew to hate. All i needed now were members. Who’d have known, but 10 years later there have been countless, very, cool stories. Lives turned around and laughs had…what a place. all from a little box.

The only thing I forgot was a f**king sign!

Happy 10th Birthday CrossFit Cardiff!

CrossFit Cardiff WoD
3 Rounds for time of:
15 Burpees
30 Thrusters (35/25kg)
45 Double unders

Be thankful that you’re all in lockdown, otherwise you’d be doing Fight Gone Bad! Times up please team!

WoD - Thursday 4th February, 2021

Hump day done and dusted and wind down for the weekend begun! Get those beers in the fridge, the slippers warmed up, rugby weekend vibes are on!

Two day count down to drunkenness!

CrossFit Cardiff WoD

Complete as many rounds as possible in 20 minutes of:
30 Back rack dumbbell walking lunge 
(Double DB)
20 Double dumbbell hang power clean
10 Tuck jumps
(50/35lbs)

Get those rounds and reps up to platforms, no cancels please!

WoD - Wednesday 3rd February, 2021

Check him out…”Hollywood” hitting the big time. I reckon he’s got a little foundation on there, maybe some lippy and definitely a filter!

It showcases one hell of a story, told in such an inspiring way, truly communicating the message that CrossFit is nothing to be afraid of, but to get stuck into. Aided by such an amazing bunch of people among the community.

You’re all legends. If you haven’t seen it, watch it. Reach out and tell the big timer what you think!

CrossFit Cardiff WoD
5 Rounds, each for time of:
Run 200m
20 Devils press (50/35lbs)

Rest 4mins between rounds

Share and post times please…

WoD - Tuesday 2nd February, 2021

Despite thinking that I am as strong as an Ox, having been lifting weights for a long arsed time, when a GSP shaped 30kg plus bowling ball comes pelting at you, smashing into your pins at a billion miles per hour, you tend to go flying. Weird!
Still, at least it’s lockdown and there weren’t 20 well spread out walkers able to witness, point and laugh. Luckly Hannah was also wiped out and so there was safety in numbers!

CrossFit Cardiff WoD
For time:
22 - 18 - 14 - 10 - 6 - 2 reps of:
Dumbbell Row (50/35lbs)*
Alternating pistol squats

*complete the full set of reps on each arm before moving to the pistols

You know the score…

WoD - Monday 1st February, 2021

Pinch, punch, first of the month. January flew by??? Not really, it seemed to drag. I don’t know. But what I do know is that we are one month closer to the summer!!

Happy Monday team, get stuck into some decent training this week, smash yourselves until your eye balls bleed…do it!

CrossFit Cardiff WoD
Complete as many rounds as possible in 9 minutes of:
3 Power cleans
6 Front squats
9 Push press
12 Sit ups

Loading
Barbell: 50/35kg
Dumbbell or dumbbell(s): 50/35lbs
Rucksack: 20/15kg

WoD - Friday 29th January, 2021

This week has flown by faster than DDP on the downhill stretch of a mile repeat, in the summer, topless with both traffic beeping and builders shouting at him! Snot pouring down his face as he desperately attempts to catch Ellie, who…looks like she’s out for a Sunday stroll while the rest of us are still on the way up!

Happy Friday!

CrossFit Cardiff WoD
5 rounds for time:
16 Devil press
32 Goblet squats

Loading
Dumbbells: 50/35lbs
Kettlebells: 24/16kg
Rucksack: 20kg

WoD - Thursday 28th January, 2021

Everyone loves a cheeky Tabata, and so why not do one that will smash the living daylights out of your abs?! Ready in time for a billy bonkers Friday night in the house! Woo Hoo!

CrossFit Cardiff WoD
Tabata ...
1. High knees
Rest 2 mins

2. Hollow hold (reverse Tabata - 10 on 20 off)
Rest 2 mins

3. Tuck jumps
Rest 2 mins

4. V-ups

You know what to do!

WoD - Wednesday 27th January, 2021

Another hump day bites the dust! Not that I am wishing my days away or anything but…both the summer months and some hopeful normality would be seriously cool hey!

I have talked to a few folk, members and non members, all of whom are struggling with something. Focus your efforts on those close to you, the inner circle and sometimes those outside of it. Continue to reach out to make sure that we are getting any issues nipped in the bud immediately. Some people have been utterly un-affected by lockdown and C-19, others have lost a lot.
Reach out to them. Keep the ball rolling, we will be looking back on all this soon enough. For sure!

CrossFit Cardiff WoD
As many rounds and reps as possible in 20 minutes:
Run 400m
20 Burpees
20 Kettlebell Swings

Loading
Kettlebell: 24/16kg
Dumbbell: 50/35lbs
Rucksack: 20kg

WoD - Tuesday 26th January, 2021

Here’s to hoping that you had an awesome day, got up and out, chucked a tightly packed snowball at someone other that your dog (like me, Hannah wouldn’t play, something to do with work) The weather is supposed to take a nose dive for the rest of this week but…each day that it pisses down with rain is a day closer to the raging summertime!
Can not wait!

CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
50 - 40 - 30 - 20 - 10 
Double unders
Jumping lunges

Just your bodyweight and a deep, deep quad burn! Times ups please dudes/dudettes!

WoD - Monday 25th January 2021

Here’s to a wonderful new week and the hope that you lot had bad assed weekends and big fun snow days!
Get your butts stuck into a new week of ass kicking training!
See you’re sexy selves on zoom!

Ps. Can you tell what it is yet?!

CrossFit Cardiff WoD
For time:
150 Dumbbell/Kettlebell snatch
every minute on the minute perform 10 sit ups

Loading
Dumbbell (50/35lbs)
Kettlebell (24/16kg)

get the first tags of the week going…

WoD - Friday 22nd January, 2021

Told you Friday comes fast hey! Hopefully we’ve seen the arse end of Christoph so that we no longer need to worry about being damp and we can get stuck right into an enjoyable weekend!
Roll on beer Friday!

CrossFit Cardiff WoD
At Home Andi
For time:
100 Dumbbell hang power snatches (50/35lbs)*
100 Dumbbell push presses (50/35lbs)*
100 Dumbbell sumo deadlift high pulls (50/35lbs)
100 Dumbbell front squats (50/35lbs)

*These dumbbell movements are single arm and alternating each 10 reps

WoD - Thursday 21st January, 2021

I know I took the piss out of the rain yesterday, but I do wish it would f**k right off! Soggy doggo walking loses it’s novelty faster than a lockdown zoom class! ;-)

Still, it will be the summer again soon and we will be allowed out and about. Time absolutely missiles by, I mean the Trump administration is leaving office after 4 years, where the hell did that go?
Rona is coming close to her 1st birthday and only one or two muppets still have their Christmas decs up.

CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Double unders
Sit ups
Handstand push ups

Basically Annie on heat! Go fast and unbroken on those sit ups and get those times up please…

WoD - Wednesday 20th January, 2021

Hump day!!! One silver lining about lockdown is that you don’t have to go out into storm Chris (the prick) and get blown around all over the joint, in relentless pissing rain, ensuring that after a very short time your pants are wet!

Unless of course you have a GSP who gives zero F’s about the weather!
Thanks “Oppo”!

Haha. I lied...

CrossFit Cardiff WoD
Within 9mins
Run 1 Mile
Max rep burpees
Rest 6 minutes

Within 6 minutes
Run 800m
Max rep burpees
Rest 3 minutes

Within 3 minutes
Run 400m
Max rep burpees

Videos and reps up to socials please legends! 

WoD - Tuesday 19th January, 2021

I hope your legs and lungs have recovered in time for another top level thrashing?! This time with the use of one dumbbell only, an upper body beasting with some peach sculpting thrown in for good measure.

Can anyone do this without the dumbbell touching the floor from start to finish?!

CrossFit Cardiff WoD
For time
30 Dumbbell Overhead walking lunge (50/35lbs - Left arm)
20 Alternating Dumbbell snatch (50/35lbs)
20 Dumbbell bent over row (50/35lbs - Right arm)
30 Dumbbell Overhead walking lunge (50/35lbs - mixed)
20 Dumbbell bent over row (50/35lbs - Left arm)
20 Alternating Dumbbell snatch (50/35lbs)
30 Dumbbell Overhead walking lunge (50/35lbs - Right arm)

Get those videos of your suffering faces up on IG pretty please, we wanna see…

WoD - Monday 18th January, 2021

Happy Monday team, the countdown to the weekend has already started, here’s how it goes…

You can’t count Monday, its already here and has begun, therefore the day is done. Tuesday is real, but it has a T in it the same as Thursday and seeing as Wednesday is a half day due to a sports afternoon it maty as well be Friday. Week over!

Therefore enjoy your weekend!

CrossFit Cardiff WoD
3 Rounds for time of:
7 Clean and jerk
21 Air squats
49 Double unders

Loading
Barbell: 60/40kg
Dumbbell: 50/35lbs
Kettlebell: 24/16kg

Strength sessions

We are following on from last week with the same foundation for each session.

Session One
Session 1:

1. Back squat OR goblet squat - 3 x 10 w/5s negative (This is a 5 second count on the decent)
2. Bent over row - 3 x 10 w/5s negative

Session Two
1. Romanian deadlift (RDL) - 3x10 w/5s negative (This is a 5 second count on the lowering)
2. Strict press - 3 x 10 w/5s negative (This is a 5 second count on the lowering)

Additions
Should you have the ability to increase the load, do so by adding 5kg for lower body movements and 2.5kg for upper body. TECHNIQUE CANNOT change however (5 seconds is still 5 seconds).
If you can’t add load then you have two options. Increase either the duration of the negative to maybe 7 seconds, or increase the total reps to 12s while maintaining the tempo.

Keep it up you legends, get your teeth sunk into some good training and fight off those cobwebs. Hold yourselves accountable through tagging and sharing…

WoD - Friday 15th January, 2021

Happy HAPPY Beerday, I mean Friday team!

Anther week of lockdown done, meaning another one closer to the end and more freedom with open gyms and other peoples faces! How can anyone not shout a big F**K yeah to that!?

Polish off your week of training with a nasty little single modality. Can anyone go unbroken on Double double Grace?

CrossFit Cardiff WoD
For time:
60 Clean & jerks*

*If using a DB or KB, perform 60 continuous reps on each arm before swapping

Loading
Barbell: 60/40kg
Dumbbell: 50/35lbs
Rucksack: Heavy

Get those final times up to your socials, you lockdown influencers…