WoD - Thursday 1st July, 2021

Welcome to the team Nicole Hagen!

No bullshit and no fluff - exactly how the straight talking, bantering legend likes it!

Please take a minute to whoop, shout and do whatever (just keep some clothes on) in order to welcome her to the team officially. Nicole is a CrossFit L2 Trainer, currently studying for her CF - L3 (something that I will be booking soon, i’m nice like that) and having developed tremendously over the last few months is well positioned to hit the ground running and give you guys some serious grief! 😉

She has been slamming you guys through the medium of programming recently and will continue to do so, she loves a lunge, long assault bike WoD and basically everything else that you lot love to hate…exactly why I love her!

Nicole welcome buddy! You are going to go a long way, I am excited for the journey!

CrossFit Cardiff WoD
Front squat
4 - 4 - 4 - 4 - 4

Specialty
Clean
3 - 3 - 3 - 3 - 3

Barbell roll outs
10 - 10 - 10

She is actually smiling here!

WoD - Wednesday 30th June, 2021

Mid week and my quads still will not allow me to walk up or down the stairs, in a straight line or backwards without looking like a complete muppet!
I would make an official complaint, but I did it to myself.

All that is needed now is to be able to watch the CCTV footage at the range last night, watching me attempting to carry 10 bottles of drain unblocker with no basket and no quads!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10 minutes of:
20/15 Calorie bike
5 Bar muscle ups

Rest 5 minutes

Complete as many rounds and reps as possible within 10 minutes of:
20/15 Calorie row
15 GHD sit ups

Please post your rounds and reps for each AMRAP to the whiteboard…

WoD - Tuesday 29th June, 2021

It is official, Ash’s last day in the hot seat. Whoop and holler loud enough for him to hear you just over the water and south a bit, down in sunny Exeter.

It has certainly been an emotional few years; incredibly enjoyable!

He and Amy will be sorely missed and will always have a home here with us at CrossFit Cardiff. Don’t let them, become strangers, badger the legends to let you throwdown at their new joint!

CrossFit Cardiff WoD
A: Every minute, on the minute for 10 minutes:
Strict handstand push ups
Choose a comfortable rep range to allow fatigue but strength development rather than failure.

B: 5 Rounds each for time:
Sprint 400m
Rest the remaining time from 4 minutes between rounds.

Specialty
Snatch
3 - 3 - 3 - 3 - 3

Hip extensions
10 - 10 - 10

WoD - Monday 28th June, 2021

Welcome to a new week of pain…fun, I mean fun! Definitely not pain. Nothing that we program for you would ever hurt of course…

It will be massively enjoyable and leave you wanting more, obviously. Just like this little beauty…

CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
50 - 40 - 30 - 20 - 10
5 - 4 - 3 - 2 - 1
Double unders
Wall balls
Ring muscle ups

Can it be done unbroken…times to the whiteboard please…

WoD - Friday 25th June, 2021

The weekend for fun and drunken frolics has finally arrived. Get your asses out in the sunshine and enjoy it! Always wear sunscreen and do not burn your mouth on hot coffee, rather drink copious amounts of ice cold Elvis juice!

Tomorrow’s workout is utterly vile, tested by Hannah L, a video of which shall be released on IG soon…

CrossFit Cardiff WoD
5 rounds of:
Within 90 seconds:
15/10 Calorie assault bike
Max power cleans @110/80kg
Rest 4 minutes between rounds

Designed to be naughty, definitely not one that you will be getting 15 reps per round of…

WoD - Thursday 24th June, 2021

THAT WORKOUT HURT… A ten minute WoD, a triplet of simple movements. The load light enough to not need to break, lungs bleeding by the end….WEIRD!

Now, what better way could we complement a short and disgustingly fast paced workout…you guessed it…

CrossFit Cardiff Partner WoD
Complete as many rounds and reps within 30 minutes of:
500m row
30 Wall balls (20/14lbs)
20 Pull-ups

The distance and reps above can be split between partners anyway required. 

Specialty
Clean
3 - 3 - 3 - 3 - 3

Barbell roll outs
10 - 10 - 10

WoD - Wednesday 23rd June, 2021

Mid week! It’s all down hill from here on in, the full blown charge towards the weekend activated and soon to be executed.

Today’s workout is a mid range (ish) sprint (ish). It will be over before you know it and so go as hard as hell!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 10 minutes of:
5 Shoulder to overhead (50/35kg)
10 Deadlifts (50/35kg)
15 Box jumps (24/20”)

Accessory
GHD hip extensions
10 - 10 - 10 - 10

Get after it and whack those scores up please team…

WoD - Tuesday 22nd June, 2021

Well following that bang and actually starting the week running, we will slow the pace down and bump the weight RIGHT up for a cheeky heavy day!
Remember your numbers and record your loads. If you know them pre-lockdown then get any PBs written up to the whiteboard in red please.

Lift some heavy tin, drink protein shakes and slap each other on the arse…it’s a heavy day!

CrossFit Cardiff WoD
Within 30 minutes:
Build to a 4RM front squat

Specialty
Snatch
3 - 3 - 3 - 3 - 3

10 - 10 - 10
Hip extensions

WoD - Monday 21st June 2021

A message from our social sec’s…

Hiya cherubs,

July is a month for socials! Along with Paintballing on the 25th, we are looking to organise our second CFC ‘Boozy Sports Day’ 🏅🍾🏆. Expect all of your faves: egg & spoon race, welly wanging, sack race etc, all with an ‘optional’ twist (🍺).

DATE: Saturday 10th July.

TIME: Afternoon (TBC).

LOCATION: A lovely big field in Cardiff (TBC).

In true sports day fashion, this will be entirely weather dependant 🤞🏻. And as it stands, only 30 of you kiddies are allowed in the PE class. So comment with a 🏅 below (on the Facebook members group - tells coach if you’re not on there) if you’d like to come.

Thank you!

Kirsty & Cath!

Back to a new week of savagery, good luck with this one…

CrossFit Cardiff WoD
Within a 3 minute window for each round, complete:
Run 400m, max pull ups
Rest 1 minute

Run 400m, max press ups
Rest 1 minute

Run 400m, max sit ups
Rest 1 minute

Run 400m, max air squats
Rest 1 minute

Run 400m and max double unders
Feel sorry for yourself!

Gooooooood luck!

WoD - Friday 18th June, 2021

Well I did warn you that Friday’s workout is waaaaay worse.
A quick bit of advice to ensure that your weekend is enjoyable afterwards…scaling is not the enemy but your friend!

No I haven’t gone mad and you will actually love it, no chance of any pain…ish!

CrossFit Cardiff WoD
For time:
100 GHD sit ups
75 Calorie row
50 Overhead squats (60/40kg)
25 Bar muscle ups

SCALE this workout for the intended stimulus and so that you are able to function properly afterwards…

WoD - Thursday 17th June, 2021

I told you it sucked hey!! I would never lie to you all about a workout, unless of course I was saying…”yeah go as hard as you can in the first round, you’ll be alright!” 😂😂
Tomorrow isn’t going to be much better but…it will be better than Friday! 😳

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10mins of:
42 Double unders
21 Handstand push ups
30 Double unders
15 Handstand push ups
18 Double unders
9 Handstand push ups

Accessory
GHD Hip extensions
15 - 15 - 15 - 15

Specialty
Clean
3 - 3 - 3 - 3 - 3

Barbell roll outs
10 - 10 - 10

Get those rounds and loads up to the whiteboard please team…

WoD - Wednesday 16th June, 2021

You have someone else to thank for this workout, kind of. The inspiration coming from a WoD programmed by a dude called James Jowsey of Red Pill Training. Don’t know them, it’s another google!
They are very cool fuckers and know a LOT of shit about movement (hence the face in the picture below), workouts and how to make you suffer with a 2.5kg plate! Honking!

Enjoy…

CrossFit Cardiff Partner WoD
In pairs complete for time:
250 Calorie bike*
12 Deadlifts
9 Hang power cleans
6 Front squats
3 Shoulder to overhead
Barbell load 70/50kg

*Partners are to switch on the bike once one round of the barbell complex is complete

WoD - Tuesday 15th of June, 2021

If we all think really hard about no thunderstorms but beautifully sunny days, I mean really think…squeeze your eyes tightly shut and clench your fists, visualising deep blue skys and African sunsets…
it won’t make any difference and it will still piss down! 🤦🏻‍♂️

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

Each set should build in load, minimally (no more than 10kg across all four sets), so long as technique allows.

Specialty
Snatch
3 - 3 - 3 - 3 - 3

10 - 10 - 10
Hip extensions

WoD - Monday 14th June, 2021

Man, what a belter today was! AND yesterday afternoon!

You lot NEED to go to Pasture, google it, Pasture Cardiff!! Do yourselves a favour, book their next available table, don’t eat anything that day and get ready to have some serious post feast meat sweats!
It is bad ass!

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

CrossFit Cardiff WoD
“Bradley”
10 Rounds each for time
100m Sprint
10 Pull ups
100m Sprint
10 Burpees

Rest 30 seconds between rounds

WoD - Friday 11th June, 2021

Not just the weekend…but one hell of a SUNNY weekend! It’s not much, but it’s a lot…especially for us here in Welsh Wales!
Enjoy it! You never know when you’re next meal, good nights sleep, or sunny weekend will be!

CrossFit Cardiff WoD
A) 10 minute EMOM
Min 1: 3 StrIct handstand push ups
Min 2: 5 elevated ring rows 

For time: 
250m row
15 kettlebell swings (32/24kg)
25 burpees
15 kettlebell swings
250m row 

WoD - Thursday 10th, June, 2021

Thursday, the day before Friday which is the WEEKEND!!

Unfortunately you have two more days of arse kickings at the hands of Nicole, the below workout an example.

CrossFit Cardiff WoD
Every 8 minutes for 4 rounds
2 Rope climbs
12 Sandbag over shoulder
2 Length walking lunges (2x50/35lb dumbbells)

Specialty
Hang clean
3 - 3 - 3 - 3 - 3

Barbell roll outs
10 - 10 - 10

WoD - Wednesday 9th June, 2021

Nicole, the morning classes today had some feedback for you…F**K you they said! I personally don’t think that it’s very constructive but they just wanted me to say! 🤷🏻‍♂️

Sunday Opening
Sunday open gym is returning. From 10:00 - 13:00, starting this Sunday the 13th, the gym will be open with 1 hour slots available. No coaching, no planned workout (officially anyway) and just some gentle guidance to ensure that you do not F yourselves up for the savagery that Monday is bound to bring.

Each hour of open gym will be limited to 30 people, please respect that and just like the old school swimming bands, ensure that you leave so that others can train.

All correct class COVID guidelines are still in place.

CrossFit Cardiff WoD
Back squat
3 - 3 - 3 - 3 - 3 

Accessory
Tabata Hollow Holds 

Start really heavy, finish heavier! Please get those loads up to the whiteboard…

WoD - Tuesday 8th June, 2021

Weirdly enough, many of you have reported feeling a little sore after back squats into lunges into back squats…funny that!

By the looks of things, you aren’t going to get a massive amount of relief this week either! 😬

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 25 minutes of:
Run 400m 
15 Power cleans (60/40kg) 
Run 400m 
15 Shoulder to overhead (60/40kg)

A spicy, longer duration workout for you. Goooooood luck! Scores up to the board please team… 

Specialty
Hang snatch
3 - 3 - 3 - 3 - 3

10 - 10 - 10
Hip extensions

WoD - Monday 7th June, 2021

"The British Empire and the French Republic, linked together in their cause and in their need, will defend to the death their native soil, aiding each other like good comrades to the utmost of their strength. 

"Even though large tracts of Europe and many old and famous states have fallen or may fall into the grip of the Gestapo and all the odious apparatus of Nazi rule, we shall not flag or fail. 

"We shall go on to the end, we shall fight in France, we shall fight on the seas and oceans, we shall fight with growing confidence and growing strength in the air, we shall defend our island, whatever the cost may be.

"We shall fight on the beaches, we shall fight on the landing grounds, we shall fight in the fields and in the streets, we shall fight in the hills; we shall never surrender, and even if, which I do not for a moment believe, this island or a large part of it were subjugated and starving, then our Empire beyond the seas, armed and guarded by the British fleet, would carry on the struggle, until, in God's good time, the new world, with all its power and might, steps forth to the rescue and the liberation of the old."

House of Commons - 4 June 1940

Operation Neptune and often referred to as D-Day, it was the largest seaborne invasion in history. The operation began the liberation of France ... We will remember them.

CrossFit Cardiff WoD
4 rounds each for time: 
15/10 Calorie assault bike 
15 Burpee box over jumps (24/20”)
20 Wall balls (20/14lb)
Rest for 4 minutes between rounds

WoD - Friday 4th June, 2021

Don’t forget all, the gym is closed this weekend so that Nicole can kick the arse out of her CrossFit L2 seminar!

Please keep your eyes peeled for a fun times outdoor WoD post from Conner’s the outdoor WoD ninja! Where sunscreen and get yourself a Joe’s post thrashing!

CrossFit Cardiff WoD
Within 20 minutes, complete as many rounds and reps as possible of:
20/15 Calorie bike
50 Double unders
10 Toe to bar
5 Power cleans (80/55kg)

Gooooood luck team, scores to the whiteboard please…