WoD - Thursday 29th July, 2021

The week of torture is nearly over, soon it will be Friday, the weekend and then my week and so you are all really in trouble! 😬

A cheeky strength day to calm you all down after some lung busters. If you have any give left in your legs that is!

CrossFit Cardiff WoD
Back squat
3 - 3 - 3 -3 - 3
Weighted strict pull up
3 - 3 - 3 - 3 - 3

These are supersets. And so following the back squats and with as minimal rest as possible, move on to the pull ups. The back squats are heavy, straight sets

Loads up…

Specialty
Clean Complex
Clean grip deadlift - Hang clean - Clean

Accessories
Back extensions
10 - 10 - 10 - 10

WoD - Wednesday 28th July, 2021

Team, remember, remember…the gym will be closed this weekend in order to host and facilitate some utter savages on their journeys to becoming CrossFit trainers. The starting point, the L1.

Conner’s will be getting you your fix via the medium of Roath park, please look to his workout release to see further details.

Until then, get ready for some more pain via the hands of Nicole, she’s on a mission…

CrossFit Cardiff WoD
A: For 8 minutes, every very minute, on the minute:
Odd: 1 legless rope climb
Even: 10 - 15 GHD sit ups

B: Complete the following rep scheme for time:
10 - 9 - 8 - 7 - 6…etc of
Deadlift (100/70kg)
Burpee over the bar

Times on the board before your lungs fail…

WoD - Tuesday 27th July, 2021

I am dictating this blog post, and will let it go to see what comes out.

I am dictating this blog post, and will let it go to see what comes out.

In Tiley and edited entirely and edited he doesn’t understand me iPad Air end it.

So it doesn’t appear to be going well, I know that’s better, kind of.

so it doesn’t appear to be going well, I know that’s better, kind of.

I don’t really understand why this is such a massive gap every time I say

Surely it should just be half a line.

Now typing, hands down the best blog ever posted!

CrossFit Cardiff WoD
In pairs, double “JT”
42 - 30 - 18
Handstand press ups
Ring dips
Press ups

Specialty
Work through the following complex, maintaining load with the goal to add weekly.

Snatch Complex
Snatch grip deadlift - Hang snatch - Snatch

Accessories
Hip extensions
10 - 10 - 10 - 10

WoD - Monday 26th July, 2021

Happy Monday team! Welcome to another new week, the same for many of us, yet a whole new world for others…

Pops Davies being one of them! Newly married, as of Saturday, congratulations my man, what an awesome day it was! The wedding was set to take place over two years ago, crazy when you think about it. Him and Liza have been through a bunch of shit over the last 2 years but can now laugh about it. They had the day they had always hoped for and can now relax and enjoy the start of their rest of their lives.

Big love brother! I hope your hang over was of epic proportion!

CrossFit Cardiff WoD
4 rounds each for time, every 8 mins complete:
15/10 Calorie assault bike
1 Length sandbag lunge
6 Sandbag over shoulder
1 Length sandbag lunge
15/10 Calorie assault bike

Enjoy this, it is going to be one hell of a start to the week! 

WoD - Friday 23rd July, 2021

It’s Friday!!! The week is done and dusted and the weekend is here! And of course the weather is set to take a nose dive straight into the shitter! NOT cool!

That shall not stop our fitness and drunkenness endeavours, battle through and get past the bad times! Enjoy the weekend and see you all on the flip side.

CrossFit Cardiff WoD
A: For 10 minutes, every minute on the minute:
5 Strict pull ups
5 Ring dips

B: For time:
21 - 15 - 9
Kettlebell Swings (32/24kg)
Box Jump Overs (24/20”)

WoD - Thursday 22nd July, 2021

Would anyone like a young, very placid and incredibly easy to manage, 6 month old german pointer named Watson?!

His traits:

• Definitely does not chew the fuck out of a cool mat, swallow the contents and vomit it back up while still inside his crate, sleeping in the mess like he couldn’t give a fuck!

• Definitely does not pull his blankets through his crate walls, chew the fuck out of them and vomit them back up while still inside his crate, sleeping in the mess like he couldn’t give a fuck!

• Definitely does not chew the fuck out of any toy given to him while in his crate, swallow pieces of them and vomit back up while still inside his crate, sleeping in the mess like he couldn’t give a fuck!

• And finally definitely does not get excited while chewing a yaks milk toy, causing him to push it outside of his crate causing him to scratch relentlessly until someone comes and gives it him back.

Really he is just a complete legend who never puts a paw wrong. I mean don’t worry about him chewing a hole in a paddling pool so that you can no longer fill it with water (apparently paddling pools aren’t in high demand right now and are easy to come by). Much the same as cool mats really. I actually enjoyed visiting the 8 shops it took me to find one!

Anyway, should you want a pointer, who is nothing like the one described above…I will pay you good money to come tonight! 😉

CrossFit Cardiff WoD
Within 15 minutes, complete as many rounds and reps as possible of:
100m Sandbag carry
50 Double unders
10 Front squats (60/40kg)

Specialty
Clean Complex
Clean grip deadlift - Hang clean - Clean

Accessories
Back extensions
10 - 10 - 10 - 10

WoD - Wednesday 21st July, 2021

Let’s turn down the pace a little, maybe that will stop you sweltering a little bit more, and lift some heavy arsed shit!
Set a post lockdown 1RM and work from there to get some time under tension.

CrossFit Cardiff WoD
A: Within 15 minutes
Establish a 1RM deadlift

B: Deadlift
3 - 3 - 3 - 3*

*these sets should be performed at 80%

WoD - Tuesday 20th July, 2021

You have got to resist the urge to be British, do not complain about this beautiful weather that we are having! Embrace it, don’t wear clothes that will show massive sweat patches, or…just own them!
Be prepared, everywhere you go, go with copious amounts of deodorant (or just own the stench!). Drink iced coffee’s, whatever it takes, just stay chilled!

What definitely will not help is tomorrow’s workout, but…it will make you fit…

CrossFit Cardiff WoD
For Total Reps:
Tabata: 8 Rounds of 20s on and 10s off
Assault Bike Cals
Burpees
Rower
Ab mat sit-ups

Complete a full tabata on each movement, resting for 1 minute before moving on.

Add all scores together and pop on the board before you melt…

Specialty
Work through the following complex, maintaining load with the goal to add weekly.

Snatch Complex
Snatch grip deadlift - Hang snatch - Snatch

Accessories
Hip extensions
10 - 10 - 10 - 10

WoD - Monday 19th July, 2021

What a weekend! An absolute belter! I hope you guys had some time off, spent on one of Wales’ shit hot beaches, swimming in the sea, drinking cold beer and having a weekend that Carlsberg would be proud of.

For a super early heads up - the gym will be closed on the weekend of the 31st - 1st of July/August due to hosting a CrossFit L1.

It seems that you lot actually enjoyed the rowing and burpee workout from this week, you utter weirdos! So much so that some of you have actually requested that we do it again! WHAT THE F**K is wrong with you all?! I’m not sure why you would ever want that again but it is noted!

Back to a brutal week!

CrossFit Cardiff WoD
”First Cut”*
4 Rounds for time:
Run 400m
2 Rope climbs
7 Snatches (85/60kg)

*this workout was a games workout and has been scaled to best fit your needs.

Please get those times up to the board before you leave…

WOD Friday 16th July, 2021

It’s been a tough week, let’s face it. However it is not over yet!

This workout was programmed a long time ago, maybe 2011/2012, and performed with the owner of Again Faster; a proper lads sesh. It was extremely difficult to walk to breakfast with them post. Wobbly leg city!

Good luck, can anyone get double karen…300 wall balls?!

CrossFit Cardiff WoD
Task priority Kelly
5 rounds of within 4 minutes:
Run 400m
30 Box jumps (24/20”)
Max rep wall balls (20/14lbs)

Rest 3 minutes between rounds

Get the number of total wall balls completed up to the whiteboard before you crawl out of the gym!

WoD - Thursday 15th July, 2021

Well I had originally programmed that to be 4 rounds, how glad am I that I had second thoughts, my quads still hurt hours afterwards!

Anyway, now those puppies are mullered, you should only be able to use your hammies and glutes for tomorrow’s workout…

CrossFit Cardiff WoD
Back rack walking lunges

8 - 8 - 8 - 8 - 8

These are heavy but straight, the aim would be 90% of whatever you lifted for the heaviest set of 12 two weeks ago. GOOD LUCK butt cheeks!

Specialty
Clean Complex
Clean grip deadlift - Hang clean - Clean

Accessories
Back extensions
10 - 10 - 10 - 10

WoD - Wednesday 14th July, 2021

A sneaky heavy barbell thrown into a metabolic conditioning workout is always a blast hey!! High heart rate, gassed out and having to think of a challenging technique due to a heavy load. It is an easy way to get a heavy stimulus into a workout, one more that will be coming your way soon will couple together a bench mark girl and max rep lift attempt. Painful and very difficult!

Much like tomorrow…

CrossFit Cardiff WoD
3 rounds for time:
21/18 Calorie assault bike
15 Thrusters (40/30kg)
9 Pull ups
Rest 5 minutes between rounds

Go as hard as possible on each round, take the rest and become comfortable with being extremely uncomfortable…

WoD - Tuesday 13th July, 2021

I told you it was bad hey! At least it fit the bill for a shitty, rainy day!

Short rep ranges tomorrow, keep moving lift heavy and keep those hands safe!

CrossFit Cardiff WoD
Within 20 minutes, complete as many rounds and reps as possible of:
8 Toes to bar
4 Power cleans (90/70kg)
8 Toes to bar
40 Double unders

Please get your rounds and reps up on the board before you bail…

Specialty
Work through the following complex, maintaining load with the goal to add weekly.

Snatch Complex
Snatch grip deadlift - Hang snatch - Snatch

Accessories
Hip extensions
10 - 10 - 10 - 10

WoD - Monday 12th July, 2021

Okay, so you are not really going to like tomorrow…just so that you are immediately and completely aware. I am honest and am actually just being cruel to be kind. I promise!

Some of you might actually enjoy it, but those of you (still being honest)…are very, very strange! We have done this before, for me it will be my third time and I am NOT doing it again!

It will however, require a little explanation, typed below…

CrossFit Cardiff WoD
For time:
Row 2,000m
While death by burpees is completed.

On the call of 3…2…1…Go, athletes will complete 1 burpee, get on the rower and row as far as possible in the remainder of that minute. As the clock rolls over to 1 minute, athletes will get out of the rower and complete 2 burpees before getting back on and rowing as far as possible in the remainder of that minute.

Continue to do so until you either complete 2,000m or are unable to complete the required repetitions of burpees within the allotted minute.

WoD - Friday 9th July, 2021

Well that’s another week of Nicole’s thrashings done and dusted! Body feeling good?! No? Weird! Still, it was about as much fun as anyone can have with their clothes on hey.

Just think too, you nearly got away without a good old fashioned kicking by the hand of the assault bike! Nearly.

CrossFit Cardiff WoD
4 rounds each for time:
24/18 Calorie assault bike
12 Pull ups 
12 Alternating hang snatch (50/35lb)
Rest for 3 minutes between rounds

Get your round scores up and…have a cracking weekend!

WoD - Thursday 8th of July, 2021

What could possibly go wrong with a sub 5 minute wall ball and burpee sprint? There is no way that could ruin your day, making you incapable of driving home! But it’s “only” 21 - 15 - 9 and it’s “only” wall balls, they are light. It just looks so easy on paper…

You have been fooled my friend!

CrossFit Cardiff WoD
Overhead squat
A: Set a 1RM for the day

B: 3 - 3 - 3 - 3*

*these sets are to be performed at 90% of part A.

Specialty
Clean Complex
Clean grip deadlift - Hang clean - Clean

Accessories
Back extensions
10 - 10 - 10 - 10

WoD - Wednesday 7th July, 2021

Short and sweet, hump day! I’m guessing that the most of you are more than happy with that fact, likely aren’t even bothering to look at this as you are nursing your legs while in bed on a sick day!

For the brave, or just plain stupid…

CrossFit Cardiff WoD
A: Every minute, on the minute:
1. 3 Muscle ups 
2. 10 - 15 GHD sit ups

B: For time:
21 - 15 - 9
Wall balls (20/14lbs)
Burpees

Times up please legends…

WoD - Tuesday 6th July, 2021

I did try to warn you, I don’t know what’s up with her, maybe she is testing just how much DOMs one person can take before they give up??
I reckon she just wants to get you super fit, strong and ready for the beaches! And for that, you can’t blame her!

CrossFit Cardiff Partner WoD
For time:
1k run
Then…
8 rounds, you go I go:
10 Burpee pull ups
10 Box step overs (2x50/35lb - 24/20”) 
10 Kettlebell swings (24/20kg)
Then…
1k run 

Specialty
Work through the following complex, maintaining load with the goal to add weekly.

Snatch Complex
Snatch grip deadlift - Hang snatch - Snatch

Accessories
Hip extensions
10 - 10 - 10 - 10

WoD - Monday 5th July, 2021

Heatwave pending, come on you bastard! Something that will heat you up following a fecking cool weekend (hopefully) will be this week’s workouts!

Nicole seems angry, you have been warned…

CrossFit Cardiff WoD
3 Rounds for time:
6 Strict handstand push ups
8 Deadlifts (100/75kg)
12 Box Jump Overs

Rest 5 minutes

3 Rounds for time:
4 Handstand push ups
6 Deadlifts (120/90kg)
12 Box Jump Overs

Rest 5 minutes

3 Rounds for time:
2 Deficit handstand push ups
4 Deadlifts (135/100kg)
12 Box Jump Overs

WoD - Friday 2nd July, 2021

It’s F**King Friday and that can only mean one thing…beer, meat, workouts, sunshine (come on Wales), rugby, motorbikes (maybe), fitness, dogs (more dogs), maybe BBQs, ice cream (?) and stuff!

Now if that wasn’t enough, you get to completely thrash yourself (with a scaled variation of a CrossFit.com workout) before it all begins! Win…WIN!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
5 Clean & jerks (80/55kg)
10 L-sit pull ups

What has been SCALED from this savagery?? The load and the L-sit pull up reps. CrossFit.com do not mess about.