WoD - Thursday 6th May, 2021

Go on then, how was it? The first complete thrashing with the total ass bikes since lockdown, I bet your lungs were/currently still are loving it!

Not to worry, we are going to give them a day off tomorrow. Not your legs though…

CrossFit Cardiff WoD
Every minute on the minute, for 25 minutes:
0 - 4 = 5 power cleans
5 - 9 = 4 power cleans
10 - 14 = 3 power cleans
15 - 19 = 2 power cleans
20 - 24 = 1 power clean

*each set must be light enough to perform as touch and go.

Specialty
3 - 3 - 3 - 3 - 3
High hang squat clean

Accessory
3 sets x 10 reps
Barbell rollouts

WoD - Wednesday 5th May, 2021

HERE WE GO…what you have all been waiting for…the BIKES!!!

Now this workout is going to be a challenge, but…it’s better to get the thing done sooner rather than later. Like taking off a plaster or a strip of wax when you’ve donated your chest hair to a charitable cause…off in one, deal with the suck!

CrossFit Cardiff WoD
5 rounds of:
Within 2 minutes: 
15/12 Calorie bike
50 Double unders
Max burpee box jumps (24/20”)
Rest 4 minutes between rounds

You’ll be alright! If you get any burpee box jumps, please write the total per round to the whiteboard…

WoD - Tuesday 4th May, 2020

Well it turns out that having folk come into the gym to do classes is waaaaay more fun than zoom coaching! Weird that hey!

What an awesome way to get back involved. So cool to see so many of you back together and having such “fun”, actually working out.
Lockdown has been hard, a hell of a challenge. But I’m convinced it will have made us all stronger.

I can’t thank you all enough for the support that you have given me over the last 12 months. It has truly humbled me; not the first time CrossFit has done that. The very reason why I continue.

Back to the grind…

CrossFit Cardiff WoD
A: Back squats
5 - 5 - 5 - 5 - 5

These sets are to be performed as straight sets. Go heavy (relative to lockdown), and stay heavy!

B: 2 sets:
30s hollow hold
30s side plank
30s superman hold

Get those loads lifted up to the whiteboard please team…

Specialty
3 - 3 - 3 - 3 - 3*
High hang squat snatch

*same weight across

Accessory
3 x 10 reps:
GHD hip extension

WoD - Bank Holiday Monday 3rd May, 2021

Well it has been a savage start to the year, being in lockdown for 5 months has not been easy in the slightest, especially throughout the winter where the novelty of training in your back garden has absolutely worn off!
Even last week, getting utterly soaked under a Pile of Gazeboes, RUBBISH!

But, there is a bight light at the end of the tunnel, starting tomorrow with 3 back to back classes, fuelled by Uncommon Ground Coffee, Cardiff Dough & Co doughnuts and Batch Cookies (that sugar rush will mess you right up - ensuring that you have a quiet afternoon on your sofas), get your workout cracked and plan to stick around and hang out. You never know, you might have something other than lockdown and COVID to talk about.

Lets get back to it…

CrossFit Cardiff Partner WoD
For 30 minutes have as much fun as possible while performing the following workout:
Partner 1 - Runs 800m
Partner 2 - Completes as many rounds and reps as possible of:
15 Calorie row or bike equivalent
10 Toes to bar
5 shoulder to overhead (60/40kg)

All rotations between partners is to be completed outside

For the first time this year…scores to the whiteboard please team…

WoD - Friday 30th April, 2021

Thank you to all of you who have retuned your equipment! It is much appreciated!

For those of you who still have kit outstanding, the deadline for it’s return is tomorrow. Please bring it back either before or after your class. Ensure that you leave enough time for the class to begin on time, or be prepared to chill out afterwards.
Thank you!

Bank Holiday Monday
Three classes and lots and lots of coffee. We will be hanging out and chilling, should you be able to do so please do. See folk you haven’t for a long time and get amongst some fitness (don’t worry, we have kept the bikes out of it for the first day so you actually can enjoy)
I can’t actually post about this yet, it isn’t confirmed, but you will need to show up in order to eat the doughnuts I have ordered. I will literally die if I have to.
Plus, if they don’t confirm then at least you will all be here and be fine to be thrashed!

DO IT!

CrossFit Cardiff WoD
3 rounds for time:
20 Burpees
30 Air squats
40 Double unders

I know i know, more squatting. This though is a pure and utter sprint. You will be moving so fast you won’t even notice it!

WoD - Thursday 29th April, 2021

Not long now and we will be back in the realm of assault bikes, barbells and vomit! You are going to love it!

But, before that happens…anyone else struggling to function today after 400m of lunges yesterday? Savage!

While I am still waiting to hear back from a highly calorific doughnut company, Ash has taken on the challenge to make a shit ton (at absolutely no discount to me by the way - a hard nosed businessman) of cookies. Ready for your consumption post thrashing!

Until then, keep telling your legs and lunges who the boss is, those cobwebs are being cleared really soon!

Tomorrow we go loooooong!

CrossFit Cardiff WoD
For time:
Run 1 mile (with a med ball - 20/14lbs)
Then, 10 rounds of:
5 Sandbag over the shoulder (50/35kg)
20 Sit ups
Then:
Run 1 mile (with a med ball - 20/14lbs)

WoD - Wednesday 28th April, 2021

Alright team. Get ready for some bank holiday fun, all in celebration for the official re-opening of the gym!

Three back to back classes, in the sun (☀️🤞🏼) although it doesn’t really matter as we will be allowed inside, with free coffee (supplied by uncommon ground) and free cookies (supplied by Ash) with possibly one more cool, sugar filled treat…what a perfect way to kick start a healthy release from lockdown: coffee and sugar!

Don’t be shy, come before class and stay late. Enjoy and mingle as if you haven’t seen each other in 5 months!

CrossFit Cardiff WoD
5 rounds for time of:
30 Medicine Ball cleans (20/14lbs)
15 Burpees
100m sprint (50m shuttle sprint)
Rest 1 minute between rounds

WoD - Tuesday 27th April, 2021

The classes for next week will be essentially as it was prior to lockdown (this time). The only difference being that Monday 3rd is a bank holiday and I will therefore be holding 3 classes during the day. These will technically outdoor classes so that we can facilitate 30 folk, however, equipment will be used.
Basically a partner WoD where you don’t ever really see your partner! 😉

If you have already booked onto a class on Monday, sorry!

Bank Holiday Monday Hours
10:00 - 11:00
11:00 - 12:00
12:00 - 13:00

Equipment
Thank you to those of you have already brought it back. If you haven’t gotten around to it yet, please do so before or after a class that you attend this week.
I need for it to be fully returned by Friday, at the very latest.

Membership
The membership for May will be half price. Following that, and so long as Drakeford doesn't actually win the election and lock us all back up again, will move back to normal.

Normality is on the horizon and fingers crossed we will all be absolutely smashed drunk on the first Xmas doo in two years very, very soon!

Lastly, and I am kind of sorry for tomorrow’s workout, but also keen to know how your legs feel on Wednesday. The last time I did a 400m lunge was about 15mins after I had fractured my finger, for obvious reasons!

CrossFit Cardiff WoD
For time:
Run 200m backwards
400m walking lunges
Run 200m backwards

WoD - Monday 26th April, 2021

Well that lockdown was long and sucky! It however, is over and just in time for some outside awesomery!

Below are all the details, copied and pasted from last Thursday’s post, giving you another option to actually read it! 😉
Looking forward to seeing some friendly faces again!

THE GYM ITSELF WILL BE CLOSED, PLEASE DO NOT PLAN ON NEEDING THE TOILET WITHIN YOUR CLASS TIME

We will be running outdoor classes next week and next week only, for up to 30 people at the below times:
08:00 - 09:00
12:00 - 13:00
17:00 - 18:00
18:00 - 19:00

These classes will require booking via team up, currently live however if the word on the streets that has come directly from behind the bottom field bike shed is true (it’s where all top country wide political decisions are made), then all of the above may well be scrapped at the very last minute and changed yet again.

If you weren’t aware, small businesses typically don’t (unless they are snogging someone behind the bike sheds at break time) get any prior warning of any major decisions.
For example, this lockdown that we are currently in was decided with about 5 hours notice. One hour for each month that we have been closed.

ALL OUTDOOR WORKOUTS WILL BE EXTREMELY LIMITED EQUIPMENT. BUT WILL STILL BE SAVAGE NONE THE LESS. AND…FILL THE VOID MORE IMPORTANTLY OF COMMUNITY RATHER THAN BARBELL BEASTINGS

Anyway, we have cool news and not long left to wait to get back amongst it. Which is extremely cool.

Lastly and throughout next week: 26th - 30th April ALL equipment is to be returned to the gym please

CrossFit Cardiff WoD
In front of a 12 minute clock
1 minute max rep press ups
1 minute max rep air squats
1 minute max rep double unders 
No rest between rounds

Enjoy some fitness and more importantly, buddies! The workout will be short and over, affording you time to reunite.

WoD - Friday 23rd April, 2021

Five months off, lets hope for more than 5 months on. Take some time this weekend to mentally prepare, similar to the last Sunday of the school holidays…only actually fricking cool!
With no need to convince yourselves that you are really going to enjoy seeing all of your buddies and telling them what you got up to during the holidays. You really are looking forward to seeing your mates and know full well that you have literally nothing cool to tell them about your life inside!

None of us can wait! See you on Monday!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
Run 200m
20 Dumbbell snatch
50 Air squats

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

WoD - Thursday 22nd April, 2021

So if 2020/21 has taught us anything then it is to think fast and adapt, nothing is certain until it happens.

To that end, currently we we will be running outdoor classes next week and next week only, for up to 30 people at the below times:
08:00 - 09:00
12:00 - 13:00
17:00 - 18:00
18:00 - 19:00

These classes will require booking via team up, currently live however if the word on the streets that has come directly from behind the bottom field bike shed is true (it’s where all top country wide political decisions are made), then all of the above may well be scrapped at the very last minute and changed yet again.

If you weren’t aware, small businesses typically don’t (unless they are snogging someone behind the bike sheds at break time) get any prior warning of any major decisions.
For example, this lockdown that we are currently in was decided with about 5 hours notice. One hour for each month that we have been closed.

ALL OUTDOOR WORKOUTS WILL BE EXTREMELY LIMITED EQUIPMENT, AS IN NO EQUIPMENT. BUT WILL STILL BE SAVAGE NONE THE LESS. AND…FILL THE VOID MORE IMPORTANTLY OF COMMUNITY RATHER THAN BARBELL BEASTINGS

Anyway, we have cool news and not long left to wait to get back amongst it. Which is extremely cool.

Lastly and throughout next week: 26th - 30th April ALL equipment is to be returned to the gym please

CrossFit Cardiff WoD
For time:
50 Hang power cleans
50 Burpees

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Barbell: 60/40kg
Dumbbell: 50/35lbs (2 if you have)
Kettlebell: 24/16kg (2 if you have)
Rucksack: 30/20kg

WoD - Wednesday 21st April, 2021

179 take over, and maybe the last one. Come and get involved and stuck in. You will not regret it! Apart from the workout part, you will regret that! That will hurt like hell! But…they all do.

Zoom link to be posted on FB again, it will be the same as per usual however. Get stuck in.

CrossFit Cardiff WoD
For maximum reps, in front of a 12 minute clock:
1 Minute of sumo deadlift high pull
1 Minute of front rack lunges
1 Minute of sit ups
There is NO REST between rounds.

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Barbell: 40/30kg
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg

Goooooooooood luck!

WoD - Tuesday 20th April, 2021

I’ve just saved a puppy from almost near death and destruction! While attempting to lick his willy, Watson rolled backwards off a footstool, and instead of kicking out to save your iPhone but (typically resulting in you booting it 50ft and smashing it even more) I gently “caught” him with my leg.

Saved, and another average day in #puppylife

We all love a wall walk hey?! Oh, and Sash shots is amazing!

CrossFit Cardiff WoD
5 rounds of, within 2 minutes: 
Run 400m
Max wall walks
Rest 2 mins

WoD - Monday 19th April, 2021

Right then team, the count down is on…we will be re-opening soon!

The 3rd of May is the date now set by the Welsh government. A bank holiday where we will facilitate training in the capacity that we are able to as dictated by the latest COVID vacancies.

Essentially it will run like so:
1. Come into the box as a typical class and move straight to your boxes, containing the equipment required for the day.
2. Listen to a brief given about the warm up and workout specifics.
3. Be afforded ample time to warm up.
4. At a pre-designated time, the timer will start for your workout.
5. Time to cool down/clean up the equipment will be afforded.
6. Exit the gym, via a one way system, allowing for the next athletes to enter.

This structure will be in place, all bookings to be made through team up, until the guidelines allow for us to host actual classes. Where, regular coaching will resume.

Lockdown has been utterly savage and with any luck, will genuinely be a thing of the past before we know it. I really did not expect to be writing anything like this well over a year after stating that we would have to close the place. This period has been extremely challenging but I know, it will have made us a stronger community.

Thank you all for all the support you have given me, the gym and most importantly, each other! It has truly been a pleasure to watch!
Count down the days!

CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
Double unders
Sit ups

Straight into ...

50 - 40 - 30 - 20 - 10
Double unders
Jumping lunges 

WoD - Friday 16th April, 2021

Happy Friday legends! One more closer to the gym re-openning. It won’t be long before you guys are back in your boxes and with any luck, all this lockdown bollocks will be a distant memory.

If you guys have some wobbly legs, hang the hell on for one more day and give yourself some time off over a hopefully sunny weekend!

Big love.

CrossFit Cardiff WoD
Within 20 minutes, complete as many rounds and reps as possible of:
10 Sit ups
8 Push press
10 Box jumps (24/20”)

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Barbell: 50/35kg
Dumbbell: 2x50/35lbs
Kettlebell: 2x214/16kg
Rucksack: 24/20”

If you don’t have a box to jump on, try the stairs. If you deem it to be too risky to jump on the stairs, step up instead. Totally cool.

WoD - Thursday 15th April, 2021

Do you remember your first WoD? How messed up you were because it really F’ing hurt, you had to focus a bunch on lots of new movements and environments and so your brain wash also mush?!
Well that’s what the lad WatsonFish is feeling like today after his first plod yesterday.

Out on the streets, nothing spotting the lanky little shit bag now! The only thing left to do is to expose him to barbells! 😉

Cheeky interval sprints for you tomorrow. Enjoy!

CrossFit Cardiff WoD
5 rounds, each for time:
25 Double unders
100m sprint (50m out, 50m back)
25 Double unders

Rest 3mins between rounds

Go hard enough on the runs to want to vomit. No holding back!

WoD - Wednesday 14th April, 2021

Wednesday means only one thing…trying to write the blog for the 179 CrossFit drop in a completely mental 12 week old puppy hounding you, attempting to get involved, to have his say. You can’t blame the little man, he’s got a lot to get out there.

Anyway, enough of that and he’s passed the F out anyhow. Hero to zero in one sentence.

HUMP DAY…and it’s going to be a painful one…

CrossFit Cardiff WoD
50 - 40 - 30 - 20 - 10
Thrusters (20/15kg)
Dumbell snatch (50/35lbs)

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Barbell: empty
Wall Ball: if you can (20/14lbs)
Dumbbell: 50/35lbs
Kettlebell: 24/16kg

WoD - Tuesday 13t April, 2021

Tuesday…here’s to hoping that your legs aren’t utterly fried from yesterday, although I don’t really know how they wouldn’t be. It’s all goodness, nothing to worry about.

Get moving and get back into it. As soon as you do you will be more than fine…

CrossFit Cardiff WoD
Each distance for time:
Run 200m
Rest 2mins
Run 400m
Rest 4mins
Run 800m
Rest 6mins
Run 1 mile

WoD - Monday 12th April, 2021

The weekend was a roaring success. A massive turn out from happy and positive Welsh gym owners, over 200 of them, who just wanted to get their voices heard and state the facts:
1. We do not pose a significant risk of C-19 infection.
2. We actively promote health, directly improving immunity and therefore a better outcome should a gym goer contract the virus.
3. We considerably aid in the development of a healthy mind.

The judicial review challenge has been received and accepted. We are currently seeking further advice for our next steps.

If McDonalds never has to close, neither should we.

Welcome to a new week of savagery, starting with one hell of a bang…

CrossFit Cardiff WoD
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Dumbbell lunges (2 x 50lbs)
DB Facing Burpees

This workout will not be fun, it will in fact suck b****. But, the goal is to get through it. Just keep yourself moving and actually enjoy the burpees.

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Dumbbells: 2x50/35bs
Kettlebell: 24/16kg
Barbell: 40/30kg
Rucksack: 20/15kg

WoD - Friday 9th April, 2021

A late post due to a busy day, capped by taking a mental puppy to get his final jabs. Watching the vet carrying him in while he attempted to simultaneously eat the pen in her hair and mask on her face as well as climb into her scrubs left me with significant hope for pure and utter carnage for our first walk next week!
Can’t wait!

CrossFit Cardiff WoD
For time:
100 Double unders
75 Burpees
50 Deadlifts
25 Power cleans

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Basically, put everything that you have on the barbell, KB, DB, whatever you have! If possible make it heavy enough to have to perform the cleans in singles.
If you don’t have a weight that would challenge you like that…just go really fast!